Friday, May 14, 2010

Key Updates

Post Red Run Dinner

To celebrate our first Club Event for the 2010 running season we have booked a table at The Ship Inn for dinner and drinks following Monday nights training session. Even if you don't attend the session or didn't compete in the Red Run on Sunday, please join us anyway.
When: Monday 17th May 2010, 7pm
Where: The Ship Inn Southbank
What: Post race dinner and drinks.

P.S. Don't forget a change of clothes and a jumper as we will be in the beer garden.

Post Race Recovery

Please see the article below written by Vaughen Nicolson from our Sponsor RHP Physiotherapy. (locations - Kelvin Grove & Corinda)

Recovery after Completion
As you head into competition season it is important that you recover well from each race to ensure your training can continue with minimal interuption. The following tips will help to reduce the intensity of any post race soreness and allow you to return to normal training as soon as possible. The following are a general guide only, if you have prolonged (>3-4days) pain or soreness after racing get in touch with your physiotherapist.

1. Adequate Warm-down
Even if you collapse in a heap at the end your race its vital that you pick yourself back up and do a gentle warm down that includes at least 10mins of gentle jogging or walking and plenty of stretching. Get a recovery massage after your warm down if available at the event.

2. Hydration
Fluid lose will vary from person to person and will vary depending on race distance. The following is a guideline for rehydration post race: drink 500ml of water immediately after the race then consume 1L per hour for at least a few hours after that (combination of sports drink and water). The sports drink should have between 4-8grams of carbohydrate per 100ml.

3. Activity the next day
Although you may not feel like it, exercising the day after a race is very important to help remove waste products such as lactic acid and to get the lower limbs mobile again. 30 minutes of low intensity exercise such as swimming/walking and jogging in the water, brisk walking, light jogging or cycling are your best options. Following this exercise ensure you do 10-15mins of light stretching.

4. Compression
If you have 'skins' or similar compression garments wear them all day (even to bed!) for at least 48hours post race. The compression helps to reduce local swelling and can aid in muscle recovery.

5. Contrast Bathing
Contrast bathing is where you alternate between cold and hot baths/showers to aid in the removal of lactic acid and promote blood flow to working muscles. The best method of contrast bathing is still debatable but a safe guideline is:
Cold (10-16 degrees c) shower for 30-60secs followed by hot/warm (35-37 degrees c) shower for 1-2mins. Repeat 3-4times always starting and ending with cold shower.

Thanks Vaughan.

Gold Coast Team Discount CLOSES WED 2 JUNE

Please note that discounted team entries close on Wednesday 2 June. After this date, you will be longer able to join as BRS and claim the discount. Also, we need at least 20runners to receive the discount, we are currently at 13.

If you are planning on doing any events at the Gold Coast Marathon Festival, please enter by Tuesday 1 June - to enable us to pay for all members before the Wed cut-off.

Happy Running
Renae & Matt

No comments:

Post a Comment