Sports Medicine Tips to Stay Safe in The Nashville Kids Triathlon

Sunday’s big event will be a major step in enhancing the health and well-being of children in the Nashville area.  Making sure those smiling faces and fast little legs stay safe is priority #1 for everyone involved with this wonderful event.

The Nashville Kids Triathlon kicks off on Sunday, June 5th at 8 AM at Centennial Park with an exciting Pre-Race Pep Rally scheduled for Saturday at 5:30 PM.  The Nashville Kids Triathlon is one of the largest youth triathlons in the world.  It’s focus is to promote an active and healthy lifestyle for children AND their parents.

To help the children involved in this wonderful event to avoid injuries, I’ve put together my sports medicine tips to share with the racers and their parents.

The Day Before the Race

Hydrate, Hydrate and Hydrate – Getting fluids in your body early is very important while getting the proper type of fluids is the key.  Avoid sodas, ice tea and all sweet drinks.  Focus on consuming water and sports drinks.

Hey Mom & Dad:  This goes for you too!  You’ll be out there cheering in the heat and no one wants to see one of you suffering from a dangerous case of heat Illness.

My motto that I use with the Jacksonville Jaguars players to reduce the likelihood of dehydration is “Keep Drinking 50/50”.

  • Consistently drink a combo of 50% water/50% sports drink before, during and after the race.

Carbs are Your Friend – Push the carbs.  Carbohydrates are the best source of fuel to get you through any workout or race.  Toast, bagels, whole-grain cereals, non-citrus fruits and pasta are all smart options.

Relax & Stay Cool – Being a kid is hard work.  Taking some extra time to get off your feet and avoid being in the heat/humidity for any extended period of time the day before the race.  This will help your body to store fluids and be properly prepared to cool itself on race day.

Race Day

Pre-Race Meal – Keep it simple:  Carbs and smart fluids.  No dairy products, no sweets, and nothing that will upset your stomach.  Pre-race nervous “butterflies” are normal but don’t let them keep you from eating your needed fuel for the big race.

Drink Early & Often – It’s going to be hot on Sunday so you’ll need fluids early & often.  Remember my “50/50“ Rule:

  • Consistently drink a combo of 50% water/50% sports drink before, during and after the race.

Grease Your Dogs – Blisters are not your friend and they can quickly make your race very painful.  Putting some Vaseline or petroleum jelly in a ziplock bag to quickly wipe on your toes, heels and arches before you put on your sneakers for the bike will minimize your chance of getting blisters.

Wicking Away the Heat – It will be hot on Sunday and staying cool is a vital tip to avoid heat illness.  What you wear is the key.  Wearing a light-colored thin DryFit-type shirt allows your body to release excess heat and cool itself like a giant radiator.  Darker colors hold more heat and contribute to dehydration so “lighten up” the colors of your shirt and hat to stay cooler.

Thinking Healthy – The reason you’re in this race is because you want to be active and having fun.  Thinking that way is a helpful tip to being safe.  Being too aggressive and not being considerate of your fellow racers can lead to accidents or keep you from properly hydrating during the race.  Both are bad.  Slowing down, drinking often and having a healthy attitude will ensure that you and your friends will finish the race safely.

Keep Smiling & Enjoy the Race!

I applaud all of those involved with the Nashville Kids Triathlon.  It’s one of the most organized races and it positively touches so many lives, young and old, in the Nashville area.  From the race organizers to the amazing volunteers to the brave racers themselves, everyone wins with this event.

Keeping athletes, young and old, safe is my job and it’s what I love to do.  As a 6-time Ironman triathlon finisher, I’m thrilled to see so many young athletes becoming involved in multi-event sports.  I hope these sports medicine tips from MikeRyanFitness.com helps to keep everyone involved with this amazing event safe & healthy!

 

Sports Medicine Tips to Stay Safe in First Coast Kids Triathlon

YOUNG, HEALTHY & HAPPY

Sunday’s big event will be the first step in creating an active and healthy lifestyle for thousands of children on the First Coast.  Making sure those smiling faces and fast little legs stay safe is priority #1 for everyone involved with this wonderful event.

The First Coast Kids Triathlon kicks off on Sunday, May 1st at 8 AM at the University of North Florida.  The First Coast Kids Triathlon is one of the largest youth triathlons in the word.  It’s focus is to promote an active and healthy lifestyle in children AND their parents.

To help the children involved in this wonderful event to avoid injuries, I’ve put together my sports medicine tips to share with the racers and their parents.

The Day Before the Race

Hydrate, Hydrate, Hydrate – Getting fluids in your body early is very important while getting the right kinds of fluids is the key.  Stay away from the sodas, ice tea and all sweet drinks.  Focus on water and sports drinks.

Hey Mom & Dad:  This goes for you too!  You’ll be out there cheering in the heat and no one wants to see one of you suffering from a dangerous case of heat Illness.

My motto that I use with the Jaguars players is “Keep drinking 50/50”.

  • Consistently drinking 50% water / 50% sports drink before, during and after the race.

Carbs are Your Friend – Push the carbs.  Carbohydrates are the best source of fuel to get you through any workout or race.  Toast, bagels, whole-grain cereals, non-citrus fruits and pasta are all smart options.

Time to Relax & Stay Cool – Being a kid is hard work!  Taking some extra time to get off your feel and avoid being in the heat/humidity for any extended period of time the day before the race.  This will help your body to store fluids and be properly prepared to cool itself the next day.

Race Day

Pre-Race Meal – Keep it simple:  Carbs and smart fluids.  No dairy, nothing sweet, nothing spicy and nothing that will upset your stomach.  The nervous “butterflies” will be there but don’t let them keep you from eating the needed fuel for the race.

Drink Early & Often – It’s going to be hot so you’ll need fluids early & often.  Remember my “50/50“ Rule:

  • Consistently drinking 50% water / 50% sports drink before, during and after the race.

Grease Your Dogs – Blisters are not your friend and they can quickly make your race very painful.  Putting some Vaseline or petroleum jelly in a ziplock bag to quickly wipe on your toes, heels and arches before you get on your bike will help you avoid blisters during the race.  Avoid putting it on before the swim so you don’t pick up every stick and rock with your gooey feet as you run to your bike.

Wicking Away the Heat – It will be hot on Sunday and staying cool is a vital tip to avoid heat illness.  What you wear is the key.  Wearing a light colored thin DryFit-type shirt allows your body to rid itself of excess heat and cool itself like a giant radiator.  Darker colors hold more heat so “lighten up” the color of your shirt and hat to stay cooler.

Thinking Healthy – The reason you’re in this race is because you want to be active and having fun.  Thinking that way is a helpful tip to being safe.  Being too aggressive and not being considerate of your fellow racers can lead to accidents or keep you from properly hydrating during the race.  Both are bad.  Slowing down and having a healthy attitude ensures that you and your friends will finish the race safely.

Keep smiling and enjoy the race!

I applaud all of those involved with the First Coast Kids Triathlon.  It’s one of the most organized races that I’ve been involved with during my 35 years of racing.  From the race organizers to the amazing volunteers to the brave racers themselves, everyone wins with this event.

Keeping athletes, both young and old, safe is my job and it’s what I love to do.  I hope these sports medicine tips from MikeRyanFitness.com help to keep everyone involved with this amazing event safe & healthy!

Tips for Fast & Healthy Running

The big race is this Saturday…the Gate River Run 15 km USA Championship Race.  This race goes well beyond a local “bragging rights” race by being one of the most organized sporting events in the country, thanks to Race Director Doug Alred and his 1st Place Sports staff.

I ran my first River Run in 1995 and I try to compete in the very challenging race every year.  What I’ve learned from this race is that the distance, the large number of turns and, of course, the bridges make it a race that can easily leave me sore.

In an effort to help my readers to experience a successful race and a healthy finish, I’ve put together my sports medicine tips for healthy running.

Pre-Race Checklist

Train Smart – It’s too late to make any significant gains this late in the week for a Saturday race.  My rule of thumb is the best thing to do to help myself during race week is to ensure that my legs are FRESH.  Be smart and allow yourself to relax and rest more than squeezing in the last few dangerous miles…..and your legs will thank you on the Hart Bridge.

Grease the Dogs – A 1/2 inch blister can ruin a great race.  A light coat of Vaseline or petroleum jelly on toes, arches, heels and anywhere you may experience chaffing will help you run comfortably during the day and give you a great reason to dance painfree that night.

Drink Early & Often – In cool or hot weather, you still need fluids.  A consistent habit of consuming a 50% water and 50% sports drink mix starting 24 hours before the race will keep you fast and safe.  Keeping the same plan both during and after the race is always smart.

Recovering From the River Run

Your recovery starts the minute you cross the finish line.  It doesn’t take much effort on your part but if you implement these tips to supercharge your recovery, you’ll be thankful that you did come Monday morning as you head back to work to brag about your record time in “the big race”!

Push the Fluids – I know that the post-race beer trailer sure looks more inviting than the Hart Bridge but it might not be the best option for you 90 seconds after hitting the finish line.  Drink extra water and sports drinks to replace the fluids, calories and the ever-important electrolytes before you toast a cold one with the crew.

Carb Time – Carbohydrates have gotten a bad wrap in the weight-loss world but after any hard race or cardio workout, they are your best friend. Healthy running needs good sources of calories and carbs is the key to that fuel.

Drain Your Legs – Elevate your legs straight up in the air and pump your ankles within 20 minutes after the race for 5 – 10 minutes.  Use gravity to your advantage to help your lymphatic system to drain “the bad stuff” from your hard-working legs.

Run Out the Pain – Trust me on this one….run the next day after every race and every hard workout.  It may only be an easy 1 mile trot on the soccer field or a 10 minutes of light side-shuffles and agility drills on the soft beach but its extremely helpful to force your legs be lightly loaded the day they are pushed aggressively.

Massage and Stretch – Get your legs, feet and hips massaged and stretched as soon as possible to keep the natural waste products from the race to become embedded in the membranes of your muscles.

Pain Relief – If you have no medical complications, taking a small dose of over-the-counter anti-inflammatory medicine a few hours after the race and before going to bed the night after the race will help put some skip in your step when the sun comes up in the morning.

Ice and Compression Sure ICE therapy hurts but it’s necessary if you’ve raced hard.  If your legs hurts, ice them for 15 minutes and follow up with a compression sleeve when walking or running for the next few days.  This is a great way to control extremity edema and accelerate your recovery.

I hope that you’re as excited about the race as I am.  I hope these sports medicine tips from Mike Ryan Fitness help you to have a fun River Run with a fast recovery.

Stay healthy & happy and I’ll see you on the road this Saturday!