BTC on Facebook

Are you a Facebook user? Checkout the Bridgewater Triathlon Club’s Facebook group at : http://www.facebook.com/group.php?gid=2417611540

Are you a Facebook user? Checkout the Bridgewater Triathlon Club’s Facebook group at : http://www.facebook.com/group.php?gid=2417611540
We’re trying something new with the following article from Registered Dietitian Alexis Williams …
How to keep the energy alive
Okay so we all know that hopping the shower after a workout is an essential part of your post-exercise routine, especially if you want to keep your training buddies around. What many people don’t realize is that there is a window of opportunity in the half-hour after your training session, to maximize your recovery for the next workout. Within 30 minutes of finishing exercise, you should have a snack with both protein and carbohydrates. The carbs help to refuel your glycogen stores you break down during exercise, especially endurance sessions longer than 90 minutes. The protein helps your muscles repair and makes your snack seem more satisfying. Many triathletes may think that muscle repair is only important for body builders, however endurance training also breaks down muscle tissue.
Aside from these physiological reasons, your grumbling tummy also needs to be satisfied. Any endurance athlete knows that it’s a myth that exercise suppresses your appetite. In fact, many of us struggle with a “constant hunger” when we’re training at high mileage. A balanced post-workout snack can help keep this hunger at bay, and keep your body feeling energized for the rest of the day. The amount and size of the snack depends on your gender and weight goals. For a weight-conscious athlete, 200-300 calories is suggested but for athletes who have higher fuelling needs, 400-600 may be more appropriate.
Here are some examples of some satisfying post-workout snacks:
200-300 calorie options:
400-600 calorie options:
Energy bars can be quick and portable recovery snacks, here are some suggested brands:
Commercial recovery beverages (e.g. Recoverite, E-Mend) also provide a convenient option as they can be mixed with water on the go. You may need to supplement these with options with fruit or additional carbohydrates.
The concept of balanced snacking can be applied to non-training times as well. Having a balanced protein/carb snack or meal, every 2-4 hours, is optimal for revving your metabolism, keeping your blood sugars balanced, and keeping your hunger satisfied.
Alexis Williams is a Registered Dietitian and Personal Trainer in Burlington Ontario. She is an avid athlete, recently completing Ironman Louisville. Visit her website www.transitionhealth.ca to contact her for online, telephone-based or in-person nutrition coaching services.
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Many thanks to Al Heubach from the Lunenburg Bike Barn for helping us with our bike fit night at the Fieldhouse on Tuesday January 12, 2010.
Who knew that a few, carefully chosen adjustments could make such a huge improvement ?!?
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A couple of changes to the BTC Calendar page:
Also, we’ve added a help section at the bottom of the Calendar page for things like:
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As we close in on 200 pages of info on this site, finding stuff becomes more of an issue.
Fortunately, the SEARCH function — located on every page on the right side bar — is very good for finding things on this site. For example, if you wanted to find some info about the upcoming Greenwood race, type ‘Greenwood’ into the search box and …voila. Refine your search with ‘Greenwood race preview’.
How about a little vanity seaching … go ahead, type in your name and see if you show up — maybe you won some things and you didn’t even know about it

On May 22 and 23, Dr Genadijus Sokolovas who works with the US Olympic Swim Team will be in Halifax to conduct Power Swim Testing. The Bridgewater Triathlon Club has been invited to participate and club members can have their swim stroke and power output evaluated.
Whatever your swim level, this would be very beneficial if you want to improve your swim.
If you are interested in participating or have any questions, please contact Tom at : bridgewatertriclub@gmail.com
Many thanks to Tristaca Caldwell from ‘Fueling with Food’ ( www.fuelingwithfood.com ) for a very interesting and informative presentation about nutrion and athletes.
There were may takeaways and it should help many of us reach higher levels in our athletics.
The presentation was well attended. Please let the executive know if you have any topic suggestions for future presentations.

One of the more popular pages on the BTC website is the CALENDAR. A couple of things that might make it more useful to you:
1 – Link to the Calendar : select this link if you want just the calendar in a separate browser window. Note that you can view the Calendar by:
You can also look at each of the following calendars individually:
2- BTC Events only
3- Bike Events only
4- Other Events only