Training Programs

Attached is the latest copy of my Sweat Rate Calculator, please use for every workout so that we can determine your sweat rate during your training sessions (specific to duration, intensity, air temperature and humidity).  To utilize the sweat rate calculator you simply need three pieces of information: pre workout weight, post workout weight, and amount (in ounces) of fluid you consumed after your initial weigh in.  By plugging in these three variables, the calculator will tell you what percentage of loss (or gain) you encountered.  Below is a scale for you to evaluate your sweat rate:

Goal: 1-2% loss in every workout 

• If you gained weight: you over hydrated
• If you lost less than 1%: you over hydrated
• If you lost more than 2%: you are dehydrated

Though the 1-2% range may seem relatively small, it represents a huge impact on your overall health and ultimately your performance.  Research has proven that a 3% loss in body weight can negatively affect the strength of muscle by 5-10%!

In addition to evaluating your sweat rate, pay close attention to your Food-Performance Log sheets (found in Initial Resources) to ensure that you are consuming a large amount of fruits and vegetables on a daily basis.  Fruits and vegetables are loaded in water along with high dosages of electrolytes: sodium, potassium, chloride & magnesium.  Here is a brief synopsis of what each electrolyte does for you:

Sodium: Vital for fluid balance & normal nervous system functions.

Potassium: Interacts with sodium and chloride in the complex process of conduction of nerve impulses and other bodily functions.

Chloride: Works in conjunction with sodium and potassium to control fluid & electrolyte balances along with facilitate digestion.

Magnesium: Essential for burning glucose (stored sugar) for fuel and muscle contractions.

Remember that as your body exercises (at any level), it’s primary focus is to regulate its internal core temperature & hydration levels.  Your ability to absorb the fluids you consume is based on your sports drink’s carbohydrate concentration (ideally 4%) and electrolyte profile (sodium, potassium, chloride and magnesium).  If you haven’t tried Energy Fuel yet, please give it a try.  The profile of the product was developed around this exact information and months of beta testing with phenomenal results.

By maintaining proper fluid and electrolyte levels you will be implementing another tool in your Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“Tears will get you sympathy. Sweat will get you results.”