The last week in Killary has been a bit topsy turvey but interesting none the less. Starting off with Paddys day and the Killary entry in the Westport parade, I unfortunately was unable to attend as I was of in Shannon bridge training for my race. Quick paddle down the Canal, averaging 10 km/hr for 3 1/2hrs which is what we are thinking we need to maintain for the race. (Link)  This was a lovely sunny day out although tempered by the fact that my way home was blocked by three different St. Patrick’s Day parades making for a long trip home!!  Only 14 days to go now until the race so training is going up for  two weeks before I taper off in the final week to keep energy levels high.

Apart from that there were a couple of bad days fixing blocked toilets and broken sinks but on the up side my plumbing skills are improving all the time.  Also we had the French in-laws over for the weekend and this necessitated the killing of a couple of chickens.  Really interesting to watch and learnt how to do it so next time I might try it myself and I might even put up some photos for everybody. 

Then on Thursday the glamorous side of being an outdoor instructor came out as we had the pleasure of welcoming Shannon Mitchell www.shaymitchell.com/ (star of Pretty Little Liars on MTV) in to the centre to participate in our Turf guy challenge.  Can’t say I have ever seen the show myself but it appears that all the Mount Anville girls who were in at the same time knew who she was.  She was very good and spent 20 minutes taking photos with them and talking about the show and I think that it is a trip the girls will never forget, both shay and the Mount Anville 4^th years.  Keep an eye on the Killary facebook page for exclusive behind the scenes footage of Hollywood in Killary.  

Hope everyone enjoyed their long weekend and until next time

An old Pilot sat down at the Starbucks and ordered a cup of coffee.

As he sat sipping his coffee, a young woman sat down next to him..

She turned to the pilot and asked, ‘Are you a real pilot?’

He replied, ‘Well, I’ve spent my whole life flying biplanes, Cubs, Aeronca’s, Neiuports, flew in WWII in a B-29, and later in the Korean conflict, taught 50 people to fly and gave rides to hundreds, so I guess I am a pilot.’

She said, ‘I’m a lesbian. I spend my whole day thinking about naked women. As soon as I get up in the morning, I think about naked women. When I shower, I think about naked women. When I watch TV, I think about naked women. It seems everything makes me think of naked women.’

The two sat sipping in silence.

A little while later, a young man sat down on the other side of the old pilot and asked, ‘Are you a real pilot?’

He replied, ‘I always thought I was, but I just found out I’m a lesbian.’

How to choose the best drink during training and events and when to use something stronger like an energy drink.

What to drink is not written in stone, but we do advice that you don’t try a new energy/sports drinks during an event. Test it out during training so that you know you like it and that your body is used to it. Also make sure not to miss to many energy drinks with energy gels.

                           What it is?    --       Followed by when to use it      --      When its right?
Water
Tap or bottled, water provides calorie-free hydration—a boon for those watching their weight.
On training sessions 30 minutes and shorter, since your stored energy can meet the workout’s demands. It’s best for anytime hydration:

 Drink water during and between meals to replace fluid lost during workouts.

Enhanced Water

These low-calorie drinks often contain a trace of sweetener, vitamins and minerals—but not enough to boost performance.

When plain water seems boring.


Sports Drinks
Their low carbohydrate concentration (six to eight percent, or 14 to 20 grams of carbs per serving) replenish spent stores 30 percent faster than with plain water. They also contain sodium and potassium, electrolytes that are lost through sweat and important for fluid retention.

Before, during, and after training sessions longer than 30 minutes. Don’t balk at the calories: Research indicates that consuming carbs during exercise may suppress appetite later.

Endurance Sports Drinks

These formulas have the same amount of carbs as regular sports drinks, but boast an extra dose of electrolytes such as potassium (and twice the sodium of sports brews).

Best for longer training sessions and events runners: Drink these during workouts or races lasting two hours or more. Also good for runners who sweat a lot or tend to cramp during long runs.
 
Energy Drinks

Caffeine and sugar provide the advertised “energy.” Containing 110 to 160 sugar calories per eight-ounce serving, their dense carb content slows fluid absorption and can cause stomach upset. Other stimulants (such as guarana, ginseng, and taurine) may increase blood pressure and make you feel shaky, especially on an empty stomach.

For supplemental fluids and carbs before and after a run, and when calories aren’t a concern.

Recovery Drinks

These potions combine carbs with protein, which facilitates muscle repair and improves the body’s ability to replenish its glycogen stores. Most contain 30 to 60 grams of carbs and seven to 15 grams of protein (for a four-to-one ratio).

After a race or tough workout, especially when the exertion makes solid foods unappetizing.

Juice and Soft Drinks

They’ll hydrate you, but their dense carb concentration (10 to 14 percent) slows fluid absorption in the intestines and can cause stomach distress in some runners when sipped during exercise. 100 percent real fruit juices contain vitamins; soda delivers no nutritional value.

At snack time, or before a run.