Quick Tips for Hydration (notes from Ryder Bikes Clinic)

Factors Influencing Hydration:

• Physiological Factors (height, weight, gender, body composition)
• Exercise Duration (sprint triathlon vs. half/full-iron distance)
• Exercise Intensity (Heart Rate %, Speed)
• Fitness level (beginner vs. seasoned athlete)
• Environment (humidity, temp, dew point temp, heat)
• Sweat rate (know how much fluid you are losing)

Fluid Strategies:  

• Have a Plan.  Carry a bottle with you all day, everyday. 
• Drink 80-100 oz per day.  Adding an electrolyte mix or tablet will also help with hydration.
• Know your Sweat rate.  1-2% of total body weight loss = Can start dehydration process. 
• Start your run hydrated.  Consume at least 16-20oz of fluid an hour before your run.
• Drink early and often in your run.
• Try different sports/electrolyte drinks.  Practice with what the specific event will have available (Hammer, Ironman Perform, GU Brew, etc).

Fueling and Hydrating for the Endurance Athlete Clinic

Proper fueling and hydration can make or break training and racing performance, especially in the upcoming summer months of added heat and humidity. Learn how to plan and prepare to get ahead of the game.

Where: Ryder Bikes | Sarasota

When:  Saturday, June 25th at 10AM 

Please RSVP. Limit 20 participants.  FREE!

email clarkendurance@gmail.com to RSVP

New Clark Endurance Hats and Visors are in!

Limited supply and colors! Race Day Headsweats. 

Hat colors available: Red, Yellow and Black

Visor color: Black

Reserve yours today!

Foam Rolling Clinic!

Foam Rolling Techniques
SMR techniques use an individual’s body weight and/or force with various tools such as bio-foam rolls, tennis balls, soft balls, thumb pressure or pressure knobs. Body weight and/or muscular force with the chosen tool are used to decrease tenderness in your body’s soft tissues followed by performing slow rhythmical movements which compress and lift the soft tissues, aiding in the breakdown of tissue "knots" (tissues that bond together).

Join us for a 30 min clinic on how to properly incorporate a foam rolling routine into your Pre-Run Warm-up!

FREE! Bring a friend! Group run after!

Where:  Fit2Run - University Park


When: Thursday, June 23rd at 5:30PM

Athlete Profile- Sandi Taylor

Age Group: 

50-54

2011 Endurance goals:

Continue to improve my cadence and learn to swim on top of the water with grace.

Why did you choose this sport?

Being a spectator watching all the people swim, bike and run inspired me to train for my first 1/2 marathon.

Most enjoyable part of your sport?

Camaraderie with all the other runners.

Greatest accomplishment so far?

sub 2 half marathon

Favorite gadget?

Foot pod- lets me know every mile I have accomplished.

Favorite post-race meal?

3 B's- bagel, banana and beer

Dream race?

Wow good question. Southwest Florida is really hard to beat. I would have to pick Hawaii.

Running has changed Sandi's life.  She has gone from a 5K finisher to a rockstar 'Sub2 half-marathoner.'  She continues to impress with her move into duathlon events, and with the addition of a new Trek Madone and an already stellar run- she will be dominating in no time! Keep up the good work Sandi!

New Clark Endurance Sponsor!

We would like to thank and welcome Manatee Air Heating and Cooling to our great list of sponsors!


Manatee Air- 
Family owned and operated since 1988, Manatee Air provides prompt, honest and dependable service and non-pressured sales.
We have grown due to the referrals of our valued customers and strive to provide excellent service at all times. We are sure you will notice that the neat and clean appearance of our employees stands out from the rest.
Most of our customers know us by name because we offer personal service and are readily available if a problem arises. We will happily provide references upon request. 

To see a list of all of our fantastic sponsors, please click here!

Summer Heat- Know Your Sweat Rate.

As summer rolls around and the days start to heat up, you need to have a better understanding of how to fuel and hydrate.  Staying hydrated is a key component and will make or break your training or race, and it all starts during your training and developing a customized hydration gameplan.

Understanding your sweat rate or fluid loss will take out the guess work when you are out in the heat for an extended period of time. What happens if you do not stay hydrated?  Losing just 2% of your body weight (can easily be done in the heat) can have a detrimental effect on your performance. Your body will start to limit the amount of blood flow to the muscles.  However, your heart is working harder to pump blood to get the oxygen your muscles so desperately need.  You have probably experienced on a long hot run your heart rate rockets up and fatigue settles in.  Chalk it up to a bad day or it was just plain hot.  Well, chances are your performance was hindered by extremely low hydration levels.  A simple fix could be your hydration level.

First, you must know your sweat rate.  Below is a simple way to find your specific sweat rate, which will then allow you to plan accordingly.

Sweat Test:

To perform the sweat test follow these steps:

• Obtain your weight without any clothes on.  Record the weight to the nearest half pound if possible.
• Complete an exercise bout typical for you, lasting about 30-45 minutes.  During the bout record the amount of fluids ingested (if any fluids are ingested).  Try to avoid the consumption of solid food during this bout.
• Post exercise remove clothes, towel sweat off, and then reweigh to nearest half pound if possible.
• Calculate fluid loss per hour.

Example:
Beginning weight:
160 pounds (45 minutes of running, 8 ounces fluid consumed)

Ending weight:
158 pounds

Fluid loss: 
160 pounds MINUS 158 pounds PLUS a half pound (fluid consumed) EQUALS 2.5 pound weight loss, or 40 ounces of fluid lost in 45 minutes.

Convert to a per hour value:
40 ounces/45 min =  53 ounces/60 min,  = 53.3 ounce sweat rate per hour
(13oz per 15 minutes x 4 ~ 53oz)

To learn more about fueling and hydration, check out one of our upcoming clinics at Ryder Bikes.

- Tuesday, June 21st @ 6PM  Ryder Bikes | Bradenton

- Saturday, June 25th @ 10AM  Ryder Bikes | Sarasota

New Clark Endurance Sponsors!

We would like to welcome our newest Clark Endurance sponsors, Fit2Run, Polo Grill and Bar and Birthways Family Birth Center!

Clark Endurance is excited and thankful to have these fantastic sponsors supporting our athletes and for providing us with generous discounts, deals and services. If you are interested in sponsoring Clark Endurance, please contact clarkendurance@gmail.com.

To see a list of all of our fantastic sponsors, please click here!

Fun Weekend for Clark Endurance Athletes!

Thanks for a great weekend guys!  We were extremely impressed with everyones 5K run and 11 mile bike time trials.  These tests will help you see measurable results and will help us progress your training  appropriately.  Again, thanks for the effort!

Also, thanks to all of those who came out and enjoyed the beach with us!  Kayaking and paddleboarding was awesome!  We might just have to add this into the schedule as a recurring cross-training day!