10 Tips for a Successful Race

10 Tips for a Successful Race

With all of the training and planning for your upcoming race, it’s easy to miss some of the small details along the way. Here are a few tips to ensure you’re prepared for a successful race day! Run or bike the course. Checking out the course beforehand will help you mentally prepare for race day. You’ll know what to expect and where the hills are. Nothing new on race day! This means shoes, fuel, and yes, even the race shirt. You’ve never run in the race shirt before, and you don’t know if you’ll chafe. Save it for after the race as a celebration tee! Train at the time of the race. As much as possible, complete your long training runs around the same time as the race will be, particularly if you aren’t a morning runner. Your muscles and your mind will be better prepared on race day. Hydrate properly! Having a set hydration plan will set you up for success. This includes pre-race hydration (including how much you drink the day before your race), as well as which aid stations you’ll stop by to re-hydrate with Nuun. Remember to plan for recovery hydration as well! Have multiple goals. Your “b” goal should be slower than your “a” goal, and your “c” goal should be to have fun! Having multiple goals means you still have a target to keep you going, no matter how you’re feeling during the race. Then tell someone! If you need help holding yourself accountable, tell your goals to a friend. Saying them out loud makes them real, and you’ll also have a friend that...

Hydrating for Success

As an athlete, you understand the importance of staying hydrated, especially during high-intensity training periods. But did you know that HOW you hydrate matters? At different levels of stress and effort, your muscles require different levels of oxygen and fuel, which proper hydration can provide. To begin, below are some general best practice guidelines for optimizing your hydration plan during training: –Workouts under 90 minutes require hydration replenishment with electrolyte-rich fluids –Workouts over 90 minutes, carbohydrates play a key role in your hydration for optimal fluid transfer –During your workout, aim to consume 16-24 oz. of electrolyte-rich fluid per hour It is so important to provide your body with an optimal blend of electrolytes and carbohydrates in order to stay energized and strong when you’re putting it under extended stress. There are a number of variables that contribute to your individual hydration needs as an athlete (weight, gender, etc.) Find below a guide for how to plan your hydration and nutrition before you head out for your next long workout: Visit nuunlife.com to stock up on your favorite flavors of Nuun Electrolytes and Nuun...
FIVE THINGS YOU DIDN’T KNOW ABOUT HYDRATION

FIVE THINGS YOU DIDN’T KNOW ABOUT HYDRATION

Hydration is energy (for your muscles)! Most people think that the main purpose of hydration is to help prevent dehydration and to replenish electrolyte stores that may be lost via sweat. Although both of those are true (recent studies have shown that electrolytes may play greater roles in fluids absorption than sweat replenishment), the fundamental goal of hydration is to deliver oxygen to working muscles. Try to think about hydration or the fluid you are consuming as a way of helping your muscles breathe, which in turn gives them the energy they need to perform.   Water does not hydrate you. Yes, you read that correctly! While water does fundamentally provide your body with fluid, it does not truly hydrate you. Water needs to be in a specific concentration (composing of carbohydrates and electrolytes) to exit the stomach and move into circulation where it can be used by the body. Our water needs to contain sodium to ensure proper fluid absorption. To make matters even more complicated, your “water” should contain different amounts of carbohydrates and electrolytes before/during/after your workout!   Proper hydration will help mitigate gastric distress during exercise. To put it simply, when you are exercising, your body (stomach) is under stress. There are ways you can eat and drink to mitigate that stress, or to encourage it. When it comes to hydration, if the ratio of carbohydrates to fluid is too high or the electrolyte profile is too low, the delivery of fluid slows down, and sits in the stomach. That’s what causes sloshing, and GI issues during racing.   Hydration will help you fuel better. This builds on the previous point. With...
Meet Nuun Hydration

Meet Nuun Hydration

Meet Nuun Hydration Nuun is our chosen hydration partner for this year’s event. We will be serving Nuun Hydration products on the day of, and encourage all of our participants to train with what will be on course! Who/What is Nuun Hydration? Nuun stands for Nutrition Uncompromised. We have chosen to partner with them because their product is designed and formulated by athletes, for athletes. All Nuun products are vegan, gluten-free, and low calorie. This means that when you hydrate with Nuun, your body reaps all of the hydration benefits without consuming any extra junk and artificial ingredients. Hydration is rad! Hydration is important whether you’re running a marathon, or a marathon of errands! A consistent intake of water throughout the day is the easiest way to start living a healthier lifestyle. Hydrating correctly can lead to increased energy levels, support healthy body function, and ensures your body is absorbing all of the nutrients from the food you consume every day. Water + Nuun = Hydration Bliss Make your water count! Did you know that there is better way to hydrate than with just water alone? Nuun products have been designed based on the science of fluid absorption. The right blend of electrolytes facilitates optimal water absorption. Nuun Hydration’s propriety blend of electrolytes + water replenishes what your body craves after your workouts. To learn more about Nuun Hydration, visit their website at...
Kazlaw Contest: Randy Pruden (Valemont)

Kazlaw Contest: Randy Pruden (Valemont)

Thank you for this opportunity to recognize someone who not only “makes mountain biking happen” in our community but is so synonymous with it, he has his own hashtag: #NoRandyNoRide. Randy Pruden is hands down our local trail hero. A lifelong volunteer and advocate for local trail development, Randy was getting out long before anyone else even knew there was somewhere to get out to. Randy has embedded himself into every aspect of the creation of the Valemount Bike Park over the last few years. Right from his signature DIY signs, down to implementing and planning safety routes for better ambulance response times, the result of his efforts has been the development of a much safer and less confusing, formalized trail system. Randy has easily become the most valuable asset to our bike park; hence the hashtag. Everyone from trail management to community partners, to local trail users and those from afar, know we wouldn’t be biking with as much ease and flow without all Randy’s thankless behind the scenes work. On any given spring/summer/fall day, you’re likely to run into Randy on the trail system often on his bike but more often with an armload of tools. His favorite tool is the leaf blower! Even in 30-degree temperatures, you can bet Randy will be out there doing his best to contend with dry trail conditions, maintaining our trails like they were his own backyard. This is probably because, as a long-time local and steward of the natural environment, Randy does consider it his backyard. Randy is a selfless promoter of mountain biking in our area and never asks...
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