What Is Your Threshold??

Today I want to talk about food. Nutrition. No matter how none of us here want to admit it, we are runners and walkers.
I have been reading how everyone including me are having a hard time with nutrition. I have been doing some research.

Does anyone really know how much protein someone should be taking in on a daily basis while training for a long distance, or high endurance race?? Here is what I have found.

Ideal Daily Protein Intake:
body weight Off season/or light training In season/or Long training
100-110 lbs 64-70g 77-85g
120-130 lbs 76-83g 93-100g
140-150 lbs 89-95g 108-116g
160-170 lbs 102-108g 124-131g
180-190 lbs 115-121g 139-147g
200-210 lbs 127-134g 155-162g
220-230 lbs 140-146g 170-178g
240-250 lbs 153-159g 185-193g

To find out how much you require,multiply youe weight in kilograms by 1.4 to 1.7, depending on your exercise duration and intensity.{ to convert from pounds to kilograms divide by 2.2}. This gives you the amount of protein in grams that you should consume on a daily basis.

Rae where did you get your information from?? My Athlete Education series News letter from Hammer.

SO does any one know their lactic acid threshold?

Lactic acid build up is caused from the intensity of your exercise and the demand to keep going. Your muscles and blood cells will reach an point where they can no long keep up with the demand, and in turn the lactic acid begins to build up. This is where your recovery drink plays an important role. What you choose for a recovery drink, it needs to have protein in it. The protein helps the repair of the muscles faster, and in turn can filter the lactic acid. Reabsorb it.

Here is one way you can get your numbers.

RUN TEST

• Warm up well for 10-15 minutes.
• Then run a 30 minute time trial on flat course or track. (Time trial is ALL OUT EFFORT)
• Punch HR monitor 'lap' button 10 minutes into Time Trial.

Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).

Now do you know your threshold is??

Just sharing some knowledge.

See you at the finish line,
Rae

This From Mouse Savers...

MouseSavers.com Hot Deals Announcement – August 3, 2010

Here's the latest MouseSavers.com Hot Deals announcement - a special notification of extra deals, in between the regular once-a-month MouseSavers Newsletters.


********************************************************************************

Ticket Prices WILL Go Up on Thursday

Disney has confirmed that both Walt Disney World and Disneyland (California) ticket prices will go up on Thursday, August 5.

For Walt Disney World base tickets, prices will go up by $3-$22, depending on length. The Park Hopper Option is going up to $54 plus tax (currently $52). Water Park Fun & More Option is going up to $54 plus tax (currently $52). The No Expiration Option is jumping by a huge amount on some tickets - see new vs. old costs here: http://www.mousesavers.com/ticketpriceincrease.html

If you want to avoid the price increase, Walt Disney World Magic Your Way tickets won't expire until you start using them, so you can buy them years in advance if you wish. For great prices on Disney World tickets, check out Undercover Tourist: http://www.mousesavers.com/wdwtixdiscounts.html#online

For Disneyland, prices will go up $2-$10 on adult tickets, $6-$15 on kids’ tickets.

Regular Disneyland (California) tickets currently being sold are valid for first use by January 3, 2011. If you're traveling before that time, you can get discounted prices on your tickets from ARES Travel: http://www.mousesavers.com/dltickets.html#ares

If you will start using your Disneyland (California) tickets by September 30, 2010, there is a special offer ("2 Days FREE" – visit http://www.mousesavers.com/dltickets.html#2freeph for details). Tickets for that offer must be purchased by September 1. Based on past experience, the price of the special "2 Days FREE" tickets will probably NOT go up with the regular tickets, so you don't need to buy them early.

Annual Passes at both Walt Disney World and Disneyland will go up at the same time as other tickets, so if you're thinking of buying an Annual Pass voucher, consider doing it now. And if you're within your Annual Pass renewal period (30 days on either side of expiration), this is the time to renew.

********************************************************************************

For those who normally subscribe to the HTML version of the newsletter: to save time, I send out the Hot Deals announcements only in the text format. Don’t worry, your next newsletter will look normal! :)

********************************************************************************

Look for your regular MouseSavers Newsletter on August 15th!

********************************************************************************

This Hot Deals newsletter is published by MouseSavers, Inc., 5045 Chipita Pines Drive, Cascade, CO 80809. © 2010 MouseSavers, Inc. Information in this newsletter may not be reproduced in whole or in part without written permission.