Good Friday Optional Practice / Mountie Relays Information

Practice on Good Friday has been CANCELLED. Enjoy the time and rest before our first meet.

For those who will be in town on Saturday report to Woodman Field at 7am for Mountie Relays. We will distribute uniforms and inform you of your events for the day. If you are not on time, if you will NOT compete.

The order of events for the Mountie Relays will be posted on Friday. Distance runners will compete in distance events, sprinters in sprint events, jumpers on jumping events, and throwers in throwing events.

Practice Change

ATTENTION!!! Practice time has been changed to 3pm. Please be ready to warmup AT 3pm

Nutrition Talk

Recovery Mode 

Your coaches guide/ solutions for post-workout recovery. 

It’s easy to assume the reps you perform in the weight room or the sweat you shed on the track/ field directly correlate to bigger muscles and more strength. But in reality, this conditioning breaks your muscles down one tiny rip at a time. It isn’t until after the workout, when your heart rate has returned to normal and your muscles finally rest, that the real growth can begin. In this post we will guide you along the crucial post-workout road to recovery.

The three R’s:

Rehydrate

As a rule of thumb, athletes should drink 16-24 ounces, or 2-3 cups, of fluid for every pound they lose in their workout. If the athlete tends to sweat heavily, it could be a good idea to sip a sports drink before, during and after workouts in addition to water to aid with electrolyte loss.

Coaches pick: Chocolate milk

While it’s not the kind of drink you’ll want to chug midpractice, chocolate milk is a nutritious option to kick-start your recovery. Why chocolate? The sugars are carbohydrates that your body can use. Additionally, chocolate milk contains protein, providing the carb-protein pairing that is ideal for recovery.

Repair and …

Protein is an essential part of the recovery process because it helps repair and build the muscles that were broken down during the workout. Athletes should strive to get at least 20 grams for a post-workout snack or meal. But they also should keep in mind that protein alone won’t build muscles – you need enough calories, too.

Refuel

During a long, intense workout, athletes deplete their stores of carbohydrates, the body’s main source of energy. It’s important to replenish these stores as soon after the workout as possible – ideally within 30 to 45 minutes of exercising. During this window, the body is best able to replenish the glycogen stores and rebuild muscle.

Dietitians recommend at least a 2-to-1 carb-protein ratio for recovery. Depending on the individual and his or her goals, the ratio may be increased to 3-to-1 or 4-to-1.

Coaches picks: Carbs and protein

Bagel and peanut butter; cereal and milk; sandwich with lunch meat; fruit and yogurt

Saturday Information

The in house meet has been cancelled for Saturday, March 24, 2018.

Practice will be at 9am. Please be on time.

Friday Practice Location

We will be at Woodman Field. See everyone tomorrow!!! Have your layers :)

Thursday Practice Location

We will meet on the 2nd floor in the main building for practice today.

Snowday Workout :)

Warm up:

10 sets of 10 California jumping jacks

Dynamics or Light stretching if there's no room for dynamics

Workout;

6 sets of 1 min high knees, 1 min squats, 1 min pushups, 1 min A skips, 1 min lunges (each leg for one minute), 1 min rest.

25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands), 50 jumping jacks. Rest and repeat 6 times.

Cool down: 5 sets of 20 California jumping and stretch (each muscle for a minute) 

AFTER WORKOUT

Throws group:

Practice discus spin, javelin rundown, shot put glide in house! (50 reps per event)