Can’t Beat Mother Nature – So Be Prepared

Now more than ever, and especially in light of the tornadic devastation that tore apart the town of Joplin, Missouri on the weekend, the sporting and outdoor recreation community needs a reminder of the power of Mother Nature’s fierce intensity.

As we travel through spring and get into the swing of all our summer outdoor sports programs and activities, all event organizers, officials, participants, parents and spectators should be cognizant of the weather safety rules associated with being outside during Canada’s summer sporting months.

Did you know there is a 30-30 Rule that outlines important safety tips regarding lightening? Take appropriate shelter when the count is 30 seconds or less between lightning and thunder and remain sheltered for 30 minutes after the last thunder. In partnership, Environment Canada and SIRC have quick reference business cards on lightening safety tips that can be printed out and distributed to all constituent groups associated with an event.

Severe weather is most often predicted and communicated by a multitude of resources now. Technology makes it so much easier to be prepared for inclement and dangerous weather systems. But sometimes it all happens so fast. Weather is still something we haven’t figured out how to change or control, so this is why there is value in knowing what is expected so everyone can react quickly and stay safe. Listen to the Weather Network before the game. Turn on the radio. Add a weather application to the Smartphone. Sign up for text alerts. Even get a weather radio. It might just save a life.

Tennis, soccer, softball, golf, cycling, camping or canoeing – know the weather rules before you go.

Visit the SIRC website for more information on weather safety.

Staying Safe In and On the Water

The Civic long weekend is just around the corner in Canada and that means friends, family and fun! Everyone loves to partake in a variety of events and activities, which may include having fun in the water, especially since swimming and boating are great ways to beat the heat, that’s for sure. Canada is a country that is defined by water, and water requires the ultimate respect. Playing in and around water can appear to be harmless, however, it is imperative to make sure water safety is a top priority for adults and children alike. Being around water and learning to swim is second nature to many Canadians and is part of the Canadian way of life. But as the make-up of Canada continues to evolve and change, there is segment of the population of New Canadians who arrive later in life, and therefore may not be as familiar with the water and the necessity for crucial safety precautions when around it. As published in the Globe and Mail just a few days ago, a study commissioned by the Lifesaving Society found that 31% of New Canadians, especially those who have been living in Canada for less than five years, are at a higher risk of having a water-related accident when swimming or boating. Having said that, the report also reports that Canadian children under the age of five (who are fearless yet lack skill), and adult men between 18 and 49 (higher risk-takers) are at the highest risk of having a water-related mishap.

Knowing how to play safe in and around the water is not only an essential skill to have, it will contribute to safe and positive experiences in our lakes, rivers and pools. A few tips to guarantee water safety for children and adults include:

• Know how to swim
• Buddy up
• Know your limits
• Swim in safe areas only
• Do not dive into unknown areas
• Do not consume alcohol and swim

If boating is on the agenda, along with the tips above, make sure to:

• Know the weather forecast
• Wear a personal floatation device
• Know the rules of the water

For more information on water safety, please visit SIRC.

Winter Cycling

by Michelle Caron

Algonquin College Library Technician Student

SIRC Intern

Peering outside in the morning darkness when it’s cold and windy outside is enough to discourage even the most determined cyclists.  However, making the appropriate adjustments for the climate in the winter months can make cycling in the winter months both positive and enjoyable.

Be Prepared:

Most people who ride in the winter get the question “how do you stay warm?” But the issue is not how to stay warm, it’s how do you regulate your temperature once the body starts working hard? 

The key to this challenge is layering:

• The first layer should be snug to your body and made of a material that moves moisture away from you, synthetics or wool are your best options.
• The second layer is an insulator and should be a little looser on your body to trap the air and keep you warm. 
• The third layer is to protect you from the elements.  It should be a zip-up with wind-blocking and water resistant capabilities.  Be prepared to dress up or dress down.
• The most important to consider are the hands, feet and head since these can get cold the quickest.  Some items to check out would be lycra booties, polyester socks, wind stopper gloves and wool hats with ear guards.

Wear bright clothing, winter consists of shorter daylight hours and flying snow can make it difficult for others on the road to spot you.  Attaching lights to your bike are a good idea and can keep you safer. Every year there are new items of cycling gear on the market and a consumer should have no problem finding what they need to get started.

Weatherproof your bike

Road chemicals, salt, and sand can all deteriorate your bike quickly.  If you take 10-15 minutes to wipe down and lubricate your bike after each ride it can prevent corrosion and save you some money on repairs in the future.  Equipping your bike with studded tires helps with traction and increases control. 

Hydrate

Since it is cold outside, riders tend to forget to stay hydrated.  The reality is that biking is an aerobic activity, and with the added layers can actually make you feel warmer.   If temperatures are really cold, you can keep your water bottle next to your body to prevent the water from freezing.

For more tips on winter cycling safety, comfort and maintenance visit SIRC.

References from the SIRC Collection: 

1. "Beat The Big Freeze." Cycling Weekly(2010): 38-41.
2. Bridge, M., and M. Febbraio. "Training In Extreme Conditions." In Jeukendrup, A.E. (ed.), High-performance cycling, Champaign, Ill., Human Kinetics, c2002, p.43-55. United States: 2002.
3. Michael N. Sawka, et al. "Glycerol Hyperhydration: Physiological Responses During Cold-Air Exposure." Journal Of Applied Physiology 99.2 (2005): 515-521.
4. "Pulling Out The Winter Gear As The Temperature Drops." Cycling Weekly (2009): 33.

Maintaining your Summer Fitness Gains

Many of us have been taking advantage of this hot summer to exercise and further our training goals, so with fall just around the corner, how can we maintain the fitness gains we worked so hard to attain?  Consistent commitment to any exercise training involves a lot of motivation, effort and hard work that we don't want to see decline over the winter months.

Long-term exercise training has many benefits for the human body:

• increased aerobic power
• lower body fat
• muscle strength
• endurance
• and an increase in flexibility 

 One of the most important factors that influence fitness gains is the exercise dosage which refers to the intensity, frequency and duration of your workouts.  Studies have shown that fitness gains can start to decline in just 1 to 2 weeks after training stops.  While this may seem a little discouraging, studies also show that if you continue to exercise at a reduced volume but at higher intensities you can maintain your fitness gains.

Tips for staying active:

• Choose activities you enjoy, this will help you stay motivated
• Prepare for inclement weather by wearing the appropriate clothing, reflective clothing if exercising in the dark
• Use this opportunity to try something new, like archery or a dance class
• If weather keeps you indoors, try active play video games
• Get online and see what's going on in your community
• Be creative with your workouts, try a hula hoop, running up and down your stairs, or mall walking
• Allow for proper recovery, this is a big factor in maintaining enthusiasm for exercise

Just because summer is winding down doesn't mean giving up all that hard work.  With a little motivation and creativity we should all be set to tackle another summer when it comes around again.  

References from the SIRC Collection: 

1. Block P, Kravitz L. Tailoring Nutrient Intake to Exercise Goals OPTIMIZE MUSCULAR FITNESS GAINS WITH PERIODIZATION-SUPPORTIVE NUTRITION. IDEA Fitness Journal. September 2006;3(8):40;48-55.
2. Cross-train for big fitness gains. Backpacker. May 2009;37(4):44.
3. Karp J. A primer on periodization training: how to help clients optimize fitness gains by varying training loads and rest periods. IDEA Health & Fitness Source. May 2000;18(5):23-26;28-29.
4. Fitzgerald M. Recovery-based training: sure, training is important, but make no mistake about it - your fitness gains happen during the recovery phase. Follow these 10 tips for elevating the recovery process and spiking your results. Triathlete. January 2003;(225):76-78.
5. Swank A. Clinical Applications. Maintaining Your Fitness Gains: When Less Really Is More. ACSM's Health & Fitness Journal. July 2012;16(4):35-36.

Reflecting on Night Safety

The days are getting shorter, which means that any outdoor workouts done before or after work will probably be done in the dark.  For the next few months it's important to take some time to make sure you are prepped to ensure your safety when training at night.

Remember to:

Dress to be seen - The biggest difference between exercising at night versus during the day is visibility.  This is an excellent occasion to go a little overboard; wear tons of reflective gear and blinking lights.  Reflective strips on your arms and legs are more effective because drivers are more likely to see the light in motion.

Light up your path - Invest in a head lamp and/or flashlight in order to see the ground in front of you.  Depending on your path, you may need to avoid, litter, potholes, branches and fences.

Recruit a friend - There is safety in numbers, it not only increases your visibility, it may deter potential attackers. If you are out alone, let someone know where you are going and when you plan to be back.

Bring a small safety kit - Bring a cell phone, your ID, some money and a credit card.  Waist packs can be good for this since they are designed to stay in place without bouncing.

Dress for the weather - Layering and hydration are very important when the cold weather hits.  Try to avoid cotton since it will just absorb your sweat and make you damp and cold, instead, stay dry with technical wicking fabrics.

Bring your sense of adventure - If you're feeling bored with your regular training routine, exercising at night can add some fun.

Although there is no guarantee when it comes to safety (sometimes drivers just don't see you) if you dress appropriately and pay attention to your surroundings you can minimize the risk when exercising in the dark.

References from the SIRC Collection:

1. Battling the elements: dark. Cycling Weekly. October 28, 2010;:54-55.
2. Be smart: a guide to running safely. Running Times. October 2003;(310):28-30.
3. CHASE A. TRAIL RUNNING AT NIGHT: BASIC TIPS. Running Times. October 2010;(380):38.
4. Dudney G. BEGINNER'S CORNER. Ultrarunning. May 2010;30(1):24.
5. MIONSKE B. BRIGHTEN UP. Bicycling. December 2010;51(11):34.
6. Welch D. Street smarts after dark. Shape. November 1993;13(3):30.

What gets your heart racing?

With an abundance of fun tech available, more of us are using a variety of tools to enhance our workouts.  Measuring your heart rate can be useful and is something that a lot of people are incorporating into their training. That being said, many of us rely on our gadgets to provide us with this information but do we really know how to utilize it?

Did you know?

1. Heart rates are specific to the activity you are doing.  While there is a relationship between heart rate and exercise intensity, it varies for different exercises. 

2. If you are training in hot weather, use your feelings of fatigue and comfort as a guide rather than heart rate.  If you are training in a hot environment your heart rate can increase up to 13 beats per minute.

3. Don't be tempted to compare heart rates with others.  Everyone has an individual maximum heart rate and those with the same fitness level can have a 20-30 beat difference in heart rates.  Training programs should not be based on generalized heart rate guidelines but should be based on the individual.

4. During steady state training your pace should remain the same despite an increase in heart rate.  Many factors contribute to heart rates: emotional stress, heat, hydration, fatigue, overtraining, sleep debt, altitude and even your clothing.  If you are exercising for 60 minutes or more your heart rate is going to increase as your body tires, so if you were to slow down to keep your heart rate at the "optimal" level you would be changing the training effect for your muscles.

There are lot of different formulas out there to calculate what your "optimum" heart rate is, but they are all based on an average value.  As stated above, your heart rate is individual to you and your fitness level, so using a formula may not give you the accuracy you're looking for.  To get a accurate reading of where your heart should be, there is the option of a graded exercise test (GXT), although they are generally used for elite athletes or heart patients and can be costly.

Heart rate training can be essential for the elite athlete, since they will have an accurate reading when starting out and they have coaches and specialists available to help them adjust their training program.  Since most of don't have access to a team of specialists, it's recommended that you exercise caution when deciding to implement heart rate training into your exercise regimen.

References from the SIRC Collection: 

1. BREHM B. Understanding Heart Rate. Fitness Management. April 2008;24(4):212.
2. Hayes S. Thresholds?: What Thresholds?. Bicycling Australia. May 2011;(169):114-116.
3. High-Tech aids for weight-loss. Active Living. January 2012;21(1):18.
4. Moen E. Training: Heart Rate vs Power. Bicycle Paper. May 2009;38(3):10.
5. Purposeful Training Means Heart Rate Training. Running & Fitnews. May 2010;28(3):3-5.
6. Sachs L. Heart Rate Training: Exercise results can be improved with proper use of a heart rate monitor. IDEA Fitness Journal. June 2011;8(6):28-31.