There are 2 factors that determine how well you are able to get fluid to where it’s needed during a race - Gastric Emptying (how quickly the fluid leaves the stomach) and Intestinal Absorption (how well the small intestine is able to absorb fluid).
Studies have shown that a larger volume of fluid in the stomach as well as the presence of carbohydrate and electrolytes improves the uptake of fluid.
In regard to carbohydrate concentration, the optimal amount is around 2.5g per litre of water (about 4-5% glucose). Higher concentrations tend to slow the process down, however for endurance athletes the benefits of higher energy replacement may be more preferable.
Interestingly, fructose (sugar from fruits) tends to absorb more slowly and may slow down the uptake of water.
If you can calculate your rate of loss of fluid per hour then you can easily assess your fluid requirements. To do this you should try to simulate your race conditions when you exercise and weigh yourself before and immediately after you complete your training - and with no clothes as they tend to absorb sweat.
Knowing exactly how much fluid you’re going to need will help you understand your body more and improve your overall performance
The problem then comes down to organising your equipment and the race plan so you can get the fluid you need. A lot of runners are using running belts with small 100ml bottles - however while this may be OK for training or cross-country or ultra distance events, it can hamper you during a race over a shorter distance.
For this you will have to weight up a risk versus gain strategy and take the time to get the fluid you need. A ’slow down’ in a couple of sections to take on more fluid and electrolytes may pay big dividends in terms of completing the race at your best as opposed to slowing down with running cramps.
Note: Thirst is not a good indicator of your level of hydration - by the time you a thirsty your body is signalling a state of dehydration and if you are in a prolonged event, chances are you will not be able to get back ‘in front’ of your hydration levels. Your chances of suffering a muscle cramp and fatigue will increase.
As an example, I would call myself a recreational runner who occasionally competes in half and full marathons a couple of times per year. When I do this I get much better results when I plan a hydration/carbohydrate strategy.
I know I need about 900 ml per hour and a 4% glucose solution (with natural saccharides as well as protein) sports drink with plenty of electrolytes gives me enough sustained energy to maintain an 80% pace for the whole race.
Overall, I would always recommend a well formulated carbohydrate/electrolyte drink that will increase hydration and reduce the likelihood of leg cramps and muscle cramps caused by exercising over a continuous period in a hot, humid environment.
Paul Newland is a health and nutrition consultant, trainer, martial arts instructor, commercial helicopter pilot and author. His Ultimate Cramp Busting Guide is one of the internet’s leading health information books and is the definitive guide to preventing, treating and curing cramps associated with exercise. In the Ultimate Cramp Busting Guide Newland speaks with 6 health, sports, nutrition, medical and complimentary health care professionals and explains why you get cramps, the best ways to treat them and how to prevent them from happening again.
Machine-accessible sports wagering internet sites are mostly modulated by 3 governing bodies. These are named the OSGA (the Offshore Gaming Association), the IGC (Interactive Gaming Council) and the Fidelity Trust Gaming Association (the FTGA).
The Offshore Gaming Association is a self ruling “watchdog” agency that currently monitors the current overseas sports gaming industry with a commission to offer gaming lovers the facility to quickly locate trustworthy enterprises to play gambling games on, without anguish. The association strives to champion client’s rights, and in addition they charge no annual charges. The OSGA are an expert not to mention nonpartisan third party affiliation that conveys objective information, built around customer feedback, unprejudiced examination, chats, inside information not to mention provides inside news.
The Interactive Gaming Council is a not-for-profit organization. The council has been created to provide a platform for concerned participants to talk through the latest issues and in addition to mutual matters in the international web-based gaming profession, to ensure reputable and also steadfast professional guidelines and routines which aim to heighten end user confidence in online gaming merchandise and benefits, and also to work as the gaming industry’s global procedure guardian and in addition it acts as a data center.
The IGC have worked up a regard for honor, integrity and in addition solidity due to the moral code it demonstrates, and in addition its allure to trustworthy businesses. The Interactive Gaming Council regulates overseas sports gaming by means of upholding an original ten-point series of protocols and also bills sports gambling web sites a payment for using the council’s logo. Vexed customers may, if they demand to, air any of their disputes to the Interactive Gaming Council.
Mavs like position heading to playoffs
The Fidelity Trust Gaming Association was set up in an attempt to present a standard which will reform the standards of machine-accessible sports gaming trading operations. The council believe that doing business with enterprises of honorable reputation, they can forge a coalition of the most sportsmanlike and most proficient overseas gambling businesses internationally. To summarize, these are agencies which control the transactions exercised by computer accessible gambling and which should in time aid to allay most of the misgivings due to the apprehension experienced by cynics. Live betting web sites are nowadays completely safe, since personal data are not necessary also the dividends and the betting odds are equivalent to a common Vegas-style stake. These internet sites slash the traveling costs, but preserve the basic ethos, only nowadays you are able to game in your home.
With the popularity of sports jerseys growing dramatically over the past decade, so have the number of fake or counterfeit jerseys being offered as authentic. Unfortunately, counterfeit jerseys are big business. It is estimated that tens of millions of dollars are lost each year to counterfeiters. Legitimate sales are lost, producer’s royalties are unpaid, and the sports fans get inferior quality merchandise - everybody loses!
Many scam artists set up shop and peddle their fake merchandise at sporting events and temporary locations. The sales pitch usually starts with a bargain price. This is usually the hook that is used to lure the prospective buyer into a high-pressure sales pitch.
The vendor may tell you that the reason for the bargain price is that they received a great deal on overstocked merchandise, or they were lucky enough to buy out the stock of a going-out-of-business retailer. And of course, this all comes with a “guarantee” that the sports jersey is the real thing. Don’t buy it!
Most likely these sports jerseys are knock-offs (unauthorized copies) shipped in from overseas. These fakes usually come with poor quality materials and inferior manufacturing processes. Bad stitching, faded colors, off-sizes, and all-around cheap appearance are common characteristics of the counterfeit jersey.
These same unscrupulous vendors have gone high tech by selling their fake merchandise on the internet. If you want to try your hand at buying that favorite sports jersey at one of the online auctions - think again! It is estimated that up to 95% of the Mitchell & Ness throwback jerseys sold on eBay are counterfeits.
Law enforcement agencies are starting to police these fake sports jerseys and the vendors that sell them. The counterfeit jerseys are being confiscated and the vendors arrested. Selling or manufacturing counterfeit jerseys is a very serious crime. Penalties for a first offense are a fine of up to $2 million and 10 years in prison. A second offense virtually doubles these penalties.
Despite these efforts, there is still a huge black market for the counterfeit jerseys. The policing agencies are just not staffed up to stop the large inflow of these fake jerseys coming in from overseas. So, your best advice is - Buyer Beware!
Follow these 6 tips and you can be assured that your next purchase will be the “real deal” - an authorized, high-quality official sports jersey:
* Be suspicious of prices too good to be true - they usually are.
* Don’t buy your jersey from a street vendor - authorized dealers rarely market authentic sport jerseys in stadium parking lots or on street corners.
* Look at the jersey carefully. Fakes usually have poor stitching and faded (or wrong) team colors.
* Believe it or not, check the spelling of the name of the team or player. Fakes often have misspellings. Think about it - a name like R-o-e-t-h-l-i-s-b-e-r-g-e-r just isn’t that easy to get right.
* Look for the official sport logo - NHL, NFL, MLB, NBA, etc. Most official jerseys display the league logo in the form of a hologram.
* Official jerseys display the name of the licensed manufacturer and a trademark — this is a must.
Remember - if the “deal” sounds too good, it probably is! Smart sports fans, like you, make their sports jersey purchases from reputable, licensed merchants and take pride in knowing that they are wearing the REAL DEAL!
Bill Wilcox is a seasoned collector of throwback jerseys and he wants to protect you from falling into the counterfeit sports jersey “trap”. To learn more about official sports and throwback jerseys, visit:
http://www.a1-throwback-jerseys.net
We all know the temptations of traveling… grabbing a slice of pizza while running to your gate at the airport, an elaborate steak dinner with a client, and being so tired at day’s end that all you want to do is fall into bed. Traveling can often create havoc on regular exercise and golf conditioning. Fitness and good nutrition while on the road can help keep you on top of your game. With a bit of planning and creative strategy you can help keep your body ready to hit the golf course.
First thoughts about travel, exercise and maintaining good nutrition can be negative for many. Some will think, I don’t have the equipment I usually have, my meals will all be eating out or fast food. Instead of giving up on preparing your body for golf, consider ways to maintain a good portion of your normal fitness and health routine. You’ll be surprised at just how much you can accomplish. Here’s a few tips to help:
• As you plan your trip be sure to define your fitness goals while you travel. Keep them specific, measurable, realistic and timely. Consider the constraints you’ll have by your travel schedule and logistics.
• When booking your flights and hotel call ahead or check the internet to find details about exercise facilities. If no facility is available, plan alternate activities like an in-room workout.
• As you pack be sure to include workout gear as space allows.
• If your travel involves time-based appointment, schedule appointment with yourself for your workout. Treat this appointment just as you would any other meeting.
You’ll be surprised at just how much you can accomplish even in your hotel room. Stretches, and some exercises are easily performed as no equipment is necessary. With fitness awareness soaring, many hotels have first-rate fitness centers with a full variety of equipment and their own fitness staff. For most travelers, the best way to fit exercise into their day is by simply setting the alarm a bit earlier to accommodate time for conditioning. This helps to leave the remainder of the day free for your other scheduled activities.
While exercising regularly is important for your health and golf game, so is how you eat. It is so easy to get off course when you are not at home. Try to pack snacks for the trip and an extra water bottle. Travel can place stress on the body and zap you of your energy. Snack and meal replacement bars are handy for travelers with hectic schedules. While bars are no substitute for real food (i.e., fresh vegetables, fruit, and protein), they’re a certainly a step in the right direction from burgers and fries. As you choose your bars read the label to check calorie, fat, carbohydrate and protein content. All bars are not equal.
With a little planning and determination, continued conditioning during your travel can keep your body ready for the golf course.
Susan Hill is a nationally recognized fitness trainer, CHEK golf biomechanic and sports nutrition specialist. For more information on golf specific nutrition, exercises or stretches, visit www.fitnessforgolf.com.
These lightweight backpacking tips and techniques are options or ideas, not recommendations. I tend towards the extreme side of ultralight backpacking, and if you don’t know yourself or your skills, some of these techniques will get you into trouble.
A good example of this is the “natural mattress” that allows you to leave your sleeping bag behind. With this technique, I’ve slept with no pad, and only a five-ounce sleeping bag liner, on a night when it was near freezing. It took fifteen minutes to collect enough bracken ferns to make a two-foot thick mattress, but it was comfortable and warm.
You can use leaves, pine needles, dead grass or dry bracken ferns. All you do is make a pile big enough to set your tent or bivy sack on. This could damage the enviroment in some areas, so use common sense, and collect only DEAD vegetation. Also, scatter your materials in the morning, so they won’t smother the plants underneath.
An important point here is that you have to know your enviroment, so you know you’ll be able to find proper mattress materials. Otherwise, you could have a very cold night or worse. Also, gloves make it easier and safer to collect the ferns or grass. Try this first near home.
Knowledge Reduces Weight
Learn certain backpacking techniques, like the one above, and you can carry a lighter sleeping bag, less clothing, and even less food. Wilderness survival knowledge can help you reduce weight, but it also lets you travel the wilds more safely.
Learn which berries are edible, and you can eat as you hike and bring less food. I’ve eaten half of my calorie needs in the form of berries on some days in the wilderness. During a hike to Grinnel Glacier in Glacier National Park, my wife and I ate nine types of wild berries.
Researching the climate, and timing can help you reduce weight. You can leave rainwear home, for example, if you’re in the eastern Sierra Nevadas in September (bring a garbage bag for emergencies). I sometimes plan trips to coincide with the full moon. I enjoy getting up at four in the morning and hiking by moonlight, and since I’m up and moving at the coldest time of the night, I can get by with a lighter bag.
Money Reduces Weight
Money will buy you lighter gear, and expensive backpacking gear is generally of very high quality. I didn’t enjoy paying over $200 for my sleeping bag, but I’ve never yet been cold in it, and it weighs just 17 ounces.
Concentrate on the the larger items. A sawed-off toothbrush could save you 1/4 ounce, but a lighter shelter can save you pounds. Consider small things last. Buy dual-purpose items, like a poncho that can double as a shelter. Drink soup and tea from your pan, and you won’t need a bowl or cup.
Leaving Things Reduces Weight
This can be the tough part of lightweight backpacking. Ask of every item; Can I get by without it? Stoves aren’t necessary if you bring ready-to-eat food. You don’t need a change of shirt or pants on a three-day trip. If you’re not sure you’ll be happy as a minimalist, go back to the money solution. Start replacing your things with the lightest alternatives you can buy. There are many ways to go lightweight backpacking.
Steve Gillman is a long-time advocate of lightweight backpacking. His tips, photos and stories can be found at The Ultralight Backpacking Site: www.The-Ultralight-Site.com
The RoSPA (Royal Society for the Prevention of Accidents) has joined hands with WAMITAB (Waste Management and Industry Training Advisory Board) to host a one-day ‘Health and Safety in Waste Management’ conference next month.
This is in the wake of rising concerns about the dismal health and safety practices in the waste management sector. The sector records around 4000 incidents every year, which is nearly four times the UK average.
According to the RoSPA occupational safety adviser, Roger Bibbings, the waste management industry clearly needs to get its act together and stop taking health and safety for granted. He stressed that a more organised and determined effort is needed on part of the employers to make the industry safer. He also added that those who feel that health and safety is just a necessary cost due to legal requirements need to closely look at the commercial benefits that a reduced numbers of incidents could bring.
Pointing towards industry reports of an overall accident rate of around 2.5 percent, Mr. Bibbings said that firms that refuse to change need to be held responsible and dealt with strictly. He also made it a point to mention the Health and Safety Offences Act, which makes it possible to award stiffer punishments to companies that ignore safety issues.
To avoid the repercussions of a visit from HSE officials companies should bring themselves and their employees fully up-to-date with the latest H&S regulations. click here to find out all about iosh directing safely, a highly reputable course run by Workplace Law Training which is a good first step to improving your companies H&S culture.
Graduation Announcement
The reason for a graduation announcement is to make known to people the holding of an academic graduation. The announcement can be done in various ways. One is by announcing it verbally. There are other more dignified ways of doing this.
Graduation announcement is the part prior to a graduation invitation in the planning phases of the graduation ceremony. For this reason, it is important to consider the mode of carrying out the announcement. One way is by using note card sets. The sets allow one to pass the graduation news on the card. They also give one the opportunity to customize the announcement by adding photographs and customized messages that go a long way to show just how special the graduation is.
Graduation announcement can also be done by giving cards that are more formal. This mode is appropriate if one intends the announcement to reach long distance friends, families and friends. When designing the cards, it is important to ensure that they are properly designed and attention paid to their cost and quality. Every card containing the announcement should bear the correct address of the invitee in order to avoid sending out the announcement to the wrong people.
The European lottery was originally set up by the national lotteries of the UK, France and Spain and was disclosed in Feb 04. The original draw was on Feb 13th 04 in Paris. The Spain, France and the UK were the only nations partaking in the beginning but lotteries from Luxembourg, Portugal, Switzerland, Austria, Belgium and Ireland also became engaged in October 2004.
The Euromillions lotto or the Euro lotto, as it is usually known, pools the lotto ticket revenues of the nine partaking European countries giving a super Euro Millions jack-pot. With the amount of nations joining the EU on the increase, this will without a doubt lead to new states participating in the EuroMillions lotto. An increase in the number of individuals partaking in the Euro Lottery will result in a lasting growth of the already big Euro Lotto “jackpots”.
Q. How Would You Play The European Lottery
Each participant has to pick out 5 primary numbers from one to fifty and two Lucky Star numbers from one to nine. During the lotto draw, 5 primary plus 2 “lucky star” numbers are then selected at random from 2 draw machines containing numbered balls.
Euromillions Prizes
The prospects of scooping up the Euromillions jackpot is a distant 1 : seventy six million but the chances of acquiring a money prize is a fairly decent one : 24. When the jackpot is not won in a given lotto draw, it is brought forward to the following lotto draw which results in an ever increasing “jackpot” prize. Recent regulations brought in on the 9/02/07 specify the number of consecutive rollovers to 11, with the jack-pot rolled down to smaller value levels succeeding the 11th draw when the prize is not won.
The recent rules likewise initiated European Lottery Super Draw which happen twice yearly plus they offer “jackpots” in the region of £100 million. The difference with Super-Draws is that the “jackpot” has to be won during the calendar week of the draw; as a result, if there is no ticket matching, all the numbers drawn and the top prize will be distributed to the lotto ticket holder(s) in the next winning prize tier.
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A good electric log splitter is used by professional lumbermen as well as the home project buff who wants the self satisfaction of doing the project from scratch. There are several different types of hydraulic wood splitters to choose from. Do some homework before purchasing one so that you have the log splitter best suited for your project.
If all you are doing is carving up some lumber to be used for firewood, a common single blade log splitting maul will work just fine. The razor sharp blade of the basic ax cuts into the wood, forcing it to split because of the design of its wedge shaped head. The basic log splitting ax, although requiring a bit of practice, will soon have you cleaving firewood with ease. Do you mind manual labor? If not, the basic inexpensive wood splitting axe will be the ideal tool for your log carving up project.
If you regularly split logs for home projects or hobbies, you may consider investing in a high powered hydraulic electric log splitter. You can find them at Log Splitter Sale. There are a few options available when you’ve made the decision to buy a powered hydraulic log splitter. Both vertical and horizontal manual log splitters are sold and you’ll need to pick the one best to suit your needs. Other options available for wood splitters include choosing a gasoline or diesel powered engine. Many wood workers don’t use a wood splitter outdoors. For those individuals, an electric model is perfect.
Despite which hydraulic wood splitter you feel is best suited for your line of work, they all basically work the same. A piston drives the log through a stationary blade, cutting the wood.
The best electric wood splitter is determined by its ability to complete the job fast and efficiently. A log splitter is a high powered piece of equipment that can shave hours off of job completion times. When using a manual wood splitter, safety procedures are extremely important to guard the operator from injury.
Others should stay away from the immediate area of the manual log splitter to prevent injury. Always be safe when operating a log splitter. Wear protective eyewear and refrain from wearing loose clothing or jewelry that could end up caught in the machinery.
Owning a electric wood splitter is a smart choice for those who work with wood on a regular basis. An efficient manual wood splitter is an excellent tool to help the professional and layperson create a wide range of projects. A wood splitter can be found wherever lumber and logging equipment is sold.
