Paddling, but not in the pool

May 30, 2010 saw Canada get 7 medals at the World Cup Paddling competition in Szeged,Hungary – does this mean that paddling is in our blood?!! As Canadians we have an abundance of beautiful and breathtaking places to paddle, both competitively and recreationally and more and more Canadians are getting into the sport every year. According to Canadian government statistics, as many as nine million Canadians participate in recreational boating each year and the National Marine Manufacturers Association Canada states that the sales of canoes and kayaks in Canada is a $92 million dollar industry.

So how would one get started paddling? Before purchasing a canoe or kayak, take a lesson to see if it is the right sport for you. That will also ensure that you learn to properly paddle and avoid injury and accidents. The Ontario Recreational Canoe and Kayak Association (ORCKA) has a database on their website to help you find a paddling course near you and there are similar associations across the country.

For competitive paddling look to CanoeKayak Canada. There you can learn about the Canada’s gold medal champions as well as the different levels of competitive paddling: Sprint, White Water and Marathon.

Whose Heart Will Break This Year?

On Monday, April 18, 2011, the Boston Marathon, one the world's oldest annual marathons and ranked one of the world's best-known road racing events, will be held. Recognized as one of five world marathon majors on the planet, the Boston Marathon is always held on Patriot’s Day in the USA – the 3rd Monday of April.

The marathon course runs through 42.195 km (26.22 miles) of winding Massachusetts roads, but no place is more sacred than the legendary “Heartbreak Hill” – the last hill of the race. It rises only 27m (88 vertical feet) over a 600 m (1968.5 feet) ascent of the course but “Heartbreak Hill” is positioned at a point on the marathon route (between miles 20-21 / 34-35 km) where muscle glycogen stores are likely depleted and marathoners are "hitting the wall". The nickname "Heartbreak Hill" originated in the 1936 race when defending champion John Kelley was passed by Tarzan Brown at this point, ultimately going on to win the race, and a Boston Globe reporter wrote that this move and the bitter defeat was “breaking Kelley’s heart.”

But once at the summit of “Heartbreak Hill” a marathoner can see the Prudential Tower and the cheering Boston College students, and then they are rewarded with a 800 m (1/2 mile) decline to ease and assist with breathing recovery and the abuse just put on the energy system and legs.

So, whose heart will be broken at this year’s Boston Marathon, on Heartbreak Hill on Commonwealth Avenue in Newton, Massachusetts and who's heart will swell with the pride of accomplishment?

For more information on marathons and training contact SIRC!

Recovery

SIRC Newsletter now available online:  Recovery

You’ve had an intensive workout and your muscles are sore, you’re thirsty and your body is yelling at you to just lie down and rest. This is the easy part! Often neglected but very important, recovery is a major part of training and should not be overlooked. The idea is to make time for your body to get the necessary rest it needs to perform even better the next time you train. Muscles need to rebuild and your body needs to replace its essential nutrients.

Read More: http://www.sirc.ca/newsletters/mid-may12/index.html

Running a Marathon? Keep Yourself Hydrated

It’s race weekend in Ottawa! Which means people of all ages and fitness levels will be hitting the road running and walking.  With the weekend looking like it's going to be a warm one, we all have to remember to take good care of our bodies, most importantly staying hydrated.

First of all, sweat contains electrolytes and the main electrolyte lost in sweat is sodium, although how much each individual loses through sweat varies from person to person. Electrolytes are ionic solutions (salts) that exist in the form of minerals.  They play a variety of important roles in the body and are mainly comprised of:

• Calcium – which is essential for bone formation, aids in muscle contraction, blood clotting and the transmission of nerve impulses 
• Magnesium - helps the body use glucose, assists in making protein and fat, and acts as a method for energy production 
• Sodium – has the important function of helping to balance fluid levels in the body 

During prolonged workouts, especially in humid or hot conditions, sweating increases and electrolytes are lost, therefore making it harder to maintain fluid balance and can lead to dehydration.

Drinking only when thirsty will prevent over-consumption of fluids and is the safest way to hydrate during endurance exercise. Many runners believe that they need to “hyper-load” on fluids before race day. In reality, the body is not equipped to carry excess fluid and drinking too much during exercise can dilute the sodium content of blood to abnormally low levels which can cause hyponatremia.

Hyponatremia is an imbalance of water to salt in the body and can cause:

• Confusion
• Fatigue 
• Muscle Spasms 
• Vomiting 

The best course of action is not to blow by those first water stations when running a marathon, take the time to grab that paper cup and keep yourself consistently hydrated. This way you won’t dehydrate at the end of your run and lose out on performance.

So, all of you that will be running this weekend, have fun and keep drinking water!

References from the SIRC Collection

1. Anastasiou C, Kavouras S, Sidossis L, et al. Sodium Replacement and Plasma Sodium Drop During Exercise in the Heat When Fluid Intake Matches Fluid Loss. Journal Of Athletic Training [serial online].

2. Beltrami F, Hew-Butler T, Noakes T. Drinking policies and exercise-associated hyponatraemia: is anyone still promoting overdrinking?. British Journal Of Sports Medicine [serial online].

3. Clark N. Fluid Facts for Active Lifestyles. Palaestra[serial online]. Summer2007 2007;23(3):43-44.

4. Gibala M. DIET FOR SPORT PERFORMANCE & ACTIVE LIFESTYLE. Wellness Options [serial online]. 2005;(21):32-33.

5. Heaner M. To Salt or Not to Salt?: An update on sodium and how it affects health and exercise. IDEA Fitness Journal [serial online].

6. Webster S. do runners overhydrate on race day?. IDEA Fitness Journal [serial online]. November 2011;8(10):57.