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What should I eat for optimal performance?

Remember that a well-fueled body is going to perform better than one that has been starved all day. Do not overeat. Any food that remains in the stomach may cause cramping, indigestion, nausea, and/or vomiting. Try to eat small meals/snacks five to seven times per day. It is important to consume 20 to 30 grams [...]

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10 ways to beat the heat

Recognize Signs of Dehydration – Dark urine (similar to apple juice), loss of energy/fatigue, dizziness, light-headedness, chills, loss of coordination, cramps, headaches, nausea, and confusion Allow time to acclimatize – It takes 7-10 days for your body to get used to a climate. Weigh in, weigh out – A weight loss of 1.5% – 2% [...]

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Developing mental toughness during training

We have all been there – those mornings when we want to hit the snooze button instead of hopping on the bike, the moments when we think maybe it would be OK to turn our long runs into a shorter workout. But the folks at Speedo really summed it up best with their campaign slogan, [...]

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How to properly put on a wetsuit

Contributing author: XTERRA Wetsuits Putting on a wetsuit may look easy, but there are also a few tricks and steps to ensure it is done right to avoid tears and a proper fit. There are multiple features of a proper fitting, including the ability for your swim stroke to remain as close to normal as [...]

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Nutrition & Hydration for Child Athletes

While swimming lessons, practice runs and a new pair of shoes are great ways to help young athletes prepare for a race, perhaps one of the best ways we can help our children get ready for any big athletic event is through nutrition and hydration. As adults, we hear the words “exercise nutrition” and immediately [...]

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Protein: Find a Balance

Most people who exercise have a pretty good idea that protein is a key ingredient in getting stronger and recovering from a workout.  Research shows that 20 to 30 grams of protein consumed within 30 minutes of a workout is optimal for muscle recovery and growth. New research from the Gatorade Sports Science Institute (GSSI) [...]

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Getting Your Children to Love Racing

The Ripon Medical Center Kids’ Aquathon staff’s goal is get children excited about physical activity, not only on race day, but hopefully as a lifelong habit. As parents of racers, there is a lot we can do to help young, new racers develop a passion for racing. Here are a few tips to get your [...]

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Low back pain: causes, treatment, and prevention

Written by: Jason Przybylo, MD If you’ve ever groaned, “Oh, my aching back!,” you’re not alone. Back pain is one of the most common medical concerns, affecting eight out of 10 people at some point during their lives. Back pain can range from a dull, constant ache to a sudden, sharp pain. Acute back pain [...]

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How much sleep do you need versus what you actually get?

Amy Bohl, LAT, at Agnesian HealthCare Bone & Joint Health How many of us wake up tired each morning? Most of us probably think about going to bed earlier or look forward to the weekend when we can “catch up” on sleep. Unfortunately, lost sleep over several days or a week cannot be made up [...]

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How to prepare for cold water swims

As the triathlon season is starting to kick off in many parts of the country, the thoughts of getting into the open water start to enter the minds of many. There are many questions that should be going through your head, which include: Does my wetsuit still fit? What kind of swim cap will I [...]

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