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Dubois Aquatic Racing Team
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Time Standards
 
Download any of the time standards (PDF) by clicking on the links below.
 
Fitness and Nutrition
 
Download any of the documents (PDF) by clicking on the links below.
 
 
 
 
Swimmers News and Information
 
2007 Swim Camps and Clinics
USA Swimming has released the swim camps and clinics being held in 2007.
 
Fueling Up Pre-Race
How can I fuel up before a race without having an upset stomach?

"Train your gut" prior to competition. Find out whether it's best for you to eat a small 300-600 calorie meal one hour before exercise (1-2 gram carbs/kg) or a larger 800-1200 calorie meal four hours before exercise (3-4gram carbs/kg), or something in between. Try liquid meals. Also "train your gut" for drinking 8-16 oz of a sports drink 15 min before exercise and 4-8 oz every 15 minutes during exercise.
 
- J. Mark Davis, Professor, Department of Exercise Science, University of South Carolina, Columbia, S.C

 

Preventing Post-Race Dizziness
What can I do to prevent feeling lightheaded and dizzy at the end of a race?

Inadequate hydration and carbohydrate intake can lead to dizziness from energy depletion and dehydration. A glucose finger stick can detect hypoglycemia (low blood sugar). However, post-race lightheadedness is more often attributed to sudden cessation of activity. When exercise is stopped suddenly, cardiac output slowly returns to baseline, blood pools in the lower extremities, and blood flow to the brain is temporarily diminished, leading to dizziness. An appropriate "cool-down" routine significantly reduces the incidence of light-headedness.
 
- Yvonne Satterwhite, M.D., Orthopedic Surgeon, Hughston Clinic
 
Preventing Post-Race Illness
Why do I always seem to come down with a cold a couple of days after an intense race?


Heavy endurance exercise increases stress hormones, suppresses the immune system and increases risk for dehydration. Illness may be related to immune changes during and following heavy exertion (between three and 72 hours after). Viruses and bacteria can gain a foothold, increasing risk of illness.Keep your immune system "in shape" by:

• Minimizing stress levels
• Following a well-balanced diet
• Resting sufficiently
• Staying hydrated by drinking sports drinks before, during, and after exercise

 

- David Nieman, Dr.P.H., director, Human Performance Lab, Appalachian State University

 

Preventing Illness During Training

What are some ways I can prevent illness during training?


There are several practical recommendations endurance athletes can follow to help ensure they stay healthy during training: (1) keep stress levels to a minimum; (2) follow a well-balanced diet; (3) get sufficient rest after a workout; and (4) avoid exposure to viruses and pathogens (e.g., wash hands, etc.); (5) drink a sports drink containing carbohydrates before, during, and after prolonged and intense exercise. In addition to keeping you hydrated, sports drinks contain carbs that help to reduce stress to your immune system.

 

- David Nieman, Dr.PH, Researcher, Health Promotion, Appalachian State University