RT 3

Finally got the afternoon off today, after a long week of working. Good weather and went to the pool at about 1150am.

into the water, isnt much ppl. Good for a long swim today, start out first sets of mix breast stoke and free style.

second sets mix breast stroke and free style

rest for a while and starts the thirds sets in free style.

Distance: 500 x 3
Time: 42mins include rest

good session today, got my stroke back and remember how to turn and kick. tomr morning Tribob Triathlon, It is going to be fun!

finally this is going to be the last race organise by tribob sprint series. the Triathlon. not much thoughts about this race, just going to take it easy; swim easy, spin fast and run hard.

after this, I am engaging myself to Osim OD distance and finally the HIM. looking at the schedule i had for the coming months, seemingly, i do not have much time in hand for some serious training. I got to get my weakest leg (swim) done right. god give me more time!


How can muscle cramps be prevented?

Activity: Authorities recommend stretching before and after cramps that are caused by vigorous physical activity, along with an adequate warm-up and cool down. Good hydration before, during, and after the activity is important, especially if the duration exceeds one hour, and replacement of lost electrolytes (especially sodium and potassium, which are major components of perspiration) can also be helpful. Excessive fatigue, especially in warm weather, should be avoided.

How much should I drink?

Hydration guidelines should be individualized for each person. The goal is to prevent excessive weight loss (>2% of body weight). You should weigh yourself before and after exercise to see how much fluid you lose through sweat. One liter of water weighs 2.25 pounds. Depending on the amount of exercise, temperature and humidity, body weight, and other factors, you can lose anywhere from approximately .4 to 1.8 liters per hour.

Pre-exercise hydration (if needed):

1. 0.5 liters per hour for a 180-pound person several hours (three to four hours) prior to exercise.2. Consuming beverages with sodium and/or small amounts of salted snacks or sodium-containing foods at meals will help to stimulate thirst and retain the consumed fluids.

During exercise:

1. Suggested starting points for marathon runners is 0.4 to 0.8 liters per hour, but again, it should be individualized based on body weight loss.2. There should be no more than 10% carbohydrate in the beverage, and 7% has generally been considered close to optimal. Carbohydrate consumption is generally recommended only after one hour of exertion.3. Electrolyte repletion (sodium and potassium) can help sustain electrolyte balance during exercise. Particularly when there is inadequate access to meals or meals are not eaten,
physical activity exceeds four hours in duration, or during the initial days of hot weather.

Under these conditions, adding modest amounts of salt (0.3 to 0.7 g/L) can offset salt loss in sweat and minimize medical events associated with electrolyte imbalances (for example, muscle cramps, hyponatremia).

Post-exercise:

1. Drink approximately 0.5 liters of water for every pound of body weight lost.2. Consuming beverages and snacks with sodium will help expedite rapid and complete recovery by stimulating thirst and fluid retention.