Spring Strut Stride is back for 2009
This is your chance to have fun with friends, family or workmates and be in to win some great prizes.
Spring Strut Stride is a game for teams of up to 10 people. If you have more than 10 - make two teams.
Each team sets a walking goal, for example, the length of the South Island. Each walk a member of your team does in a month adds to the total.
Just think - each time you walk to a cafe or a coffee with your friends, or each time you walk the kids to the playground, you're getting closer to your goal.
Visit the website below to read more and to download the registration form.
http://www.healthyas.org.nz/spring-strut-stride/
19 August 2009
18 August 2009
Into the pool
First up on for the 2009 2010 Activator Series is swimming and aquajogging. We have the whole of Riverside Pool for the month of September, and our keen swim instructors will be helping you gain water confidence.
You will self nominate yourself into one of the following three groups for the swim sessions:
* would not feel confident swimming one length
* could swim one or two lengths
* could swim many lengths confidently
You will then have a dedicated swim 'expert' who will take you each week
If you are super keen to get started on your swimming,then head to Masters Swimming on Monday and Wednesday evenings 7.30-8.30pm at Riverside Pool - plenty of lane space to practice in.
You will self nominate yourself into one of the following three groups for the swim sessions:
* would not feel confident swimming one length
* could swim one or two lengths
* could swim many lengths confidently
You will then have a dedicated swim 'expert' who will take you each week
If you are super keen to get started on your swimming,then head to Masters Swimming on Monday and Wednesday evenings 7.30-8.30pm at Riverside Pool - plenty of lane space to practice in.
10 August 2009
Nelson Women's Activator Series 2009
The 2009 2010 series is almost all confirmed and set to open for registrations! A sneak peak at what is on offer this year ...
September
1: Swim Basics & Aquajogging at Riverside Pool
8: Swim Basics & Aquajogging at Riverside Pool
15: Swim Basics & Aquajogging at Riverside Pool
22: Indoor Triathlon - Swim, Indoor Cycle and Aquajogging!
29: Your choice of either Waka Ama, Rowing or Yachting (will depend on numbers)
October
6: Your choice of either Waka Ama, Rowing or Yachting (will depend on numbers)
13: Your choice of either Waka Ama, Rowing or Yachting (will depend on numbers)
20: Nutrition with National Heart Foundation's Averil West and Nelson Dietician Annette Nistor
27: Walking/Running and Correct Support Talk with Brett Meehan (Shoe Clinic)
November:
3: Walking/Running and Injury Prevention Talk with Lyndon Chandler (Physiotherapist)
10: Walking/Running and Nordic Walking (along with Greg Lineham for race walking)
17: Walking Running - off road (trail)
24: Stretching with Rachel Voyce
December:
1: Sea Swimming
8: Sea Swimming
Break for the 'Silly Season'
January:
25: Orienteering - map & compass reading & how to navigate!
February:
1: Orienteering - map & compass reading & how to navigate!
8: Road cycling - cycling etiquette
15: Road Cycling - riding in a bunch
22: Road cycling - covering the Taylors Nelson Women's Tri course
March:
1: Mountainbiking - gear use, braking, bike set up
8: Mountainbiking - off-road riding
15: Mountainbiking - How to ride downhill
29: Mountainbiking - Bike Maintanence - BikeHQ, Bridge St
A fantastic array of sports on offer - go one, motivate yourself and become an active woman! Registrations will be limited this year so be in quick when they do open.
:)
September
1: Swim Basics & Aquajogging at Riverside Pool
8: Swim Basics & Aquajogging at Riverside Pool
15: Swim Basics & Aquajogging at Riverside Pool
22: Indoor Triathlon - Swim, Indoor Cycle and Aquajogging!
29: Your choice of either Waka Ama, Rowing or Yachting (will depend on numbers)
October
6: Your choice of either Waka Ama, Rowing or Yachting (will depend on numbers)
13: Your choice of either Waka Ama, Rowing or Yachting (will depend on numbers)
20: Nutrition with National Heart Foundation's Averil West and Nelson Dietician Annette Nistor
27: Walking/Running and Correct Support Talk with Brett Meehan (Shoe Clinic)
November:
3: Walking/Running and Injury Prevention Talk with Lyndon Chandler (Physiotherapist)
10: Walking/Running and Nordic Walking (along with Greg Lineham for race walking)
17: Walking Running - off road (trail)
24: Stretching with Rachel Voyce
December:
1: Sea Swimming
8: Sea Swimming
Break for the 'Silly Season'
January:
25: Orienteering - map & compass reading & how to navigate!
February:
1: Orienteering - map & compass reading & how to navigate!
8: Road cycling - cycling etiquette
15: Road Cycling - riding in a bunch
22: Road cycling - covering the Taylors Nelson Women's Tri course
March:
1: Mountainbiking - gear use, braking, bike set up
8: Mountainbiking - off-road riding
15: Mountainbiking - How to ride downhill
29: Mountainbiking - Bike Maintanence - BikeHQ, Bridge St
A fantastic array of sports on offer - go one, motivate yourself and become an active woman! Registrations will be limited this year so be in quick when they do open.
:)
07 August 2009
Cycling Nelson Time Trial or 2UP this weekend
Cycling Nelson has the 2UP Time Trial on Sunday. We have made some minor modifications to ensure it works for those training for Nationals and those who are travelling to Nelson this weekend.
The distance is now 32km - it is on an out and back course. Starting at the Upper Moutere Store and travelling to Lower Moutere - returning to finish opposite the store at the Upper Moutere Garage. This can be riden as 2UP or Individual. Entry fee: 2UP Team $15; Individual $7-50.
We also offer a 10km Individual Time Trial for the Juniors and recreational riders. Start/finish - same as above. Entry Fee $10
The Marble Mountain Challenge (Takaka Hill Climb) date has been set. It will be held on Sunday November 8th.
Check www.cyclingnelson.co.nz
Also coming up.....
Te Rauparaha's Revenge - 75km Nelson to Havelock. October 18.
If you or any of your training buddies are into multisport - this is a must.
Nelson Events has their annual Subway Dun Run (25km trail run) on Saturday October 17 To complete this ideal multisport training weekend, hear Trevor Voyce, Nelson's top multisporter, talk about his 2009 Coast to Coast experiences (he placed 2nd) (check www.nelsonevents.co.nz)
Look forward to seeing you on your pedals real soon.
Averil
Cycling Nelson
The distance is now 32km - it is on an out and back course. Starting at the Upper Moutere Store and travelling to Lower Moutere - returning to finish opposite the store at the Upper Moutere Garage. This can be riden as 2UP or Individual. Entry fee: 2UP Team $15; Individual $7-50.
We also offer a 10km Individual Time Trial for the Juniors and recreational riders. Start/finish - same as above. Entry Fee $10
The Marble Mountain Challenge (Takaka Hill Climb) date has been set. It will be held on Sunday November 8th.
Check www.cyclingnelson.co.nz
Also coming up.....
Te Rauparaha's Revenge - 75km Nelson to Havelock. October 18.
If you or any of your training buddies are into multisport - this is a must.
Nelson Events has their annual Subway Dun Run (25km trail run) on Saturday October 17 To complete this ideal multisport training weekend, hear Trevor Voyce, Nelson's top multisporter, talk about his 2009 Coast to Coast experiences (he placed 2nd) (check www.nelsonevents.co.nz)
Look forward to seeing you on your pedals real soon.
Averil
Cycling Nelson
14 July 2009
Series #2 coming soon!
The second Nelson Women's Activator Series is coming soon! Diary Tuesday evenings from September. New sports will be offered this year including Waka Ama (outrigging), Rowing and Orienteering. Watch this space for more developments!
08 July 2009
Run Mahana
Entries are open for the Smiths Sports Shoes Run Mahana - the Half, 10km and new for 2009 the Woollaston Vineyard 5km! And don't forget the new Mohana category - grow or sport a fake moustache and go in the draw for some special prizes. Full details on www.nelsonevents.co.nz
28th November - all based at Woollaston Estates.
Training plans for all three events can be found on the website - click here for more info http://www.nelsonevents.co.nz/MahanaHalfTraining.htm
28th November - all based at Woollaston Estates.
Training plans for all three events can be found on the website - click here for more info http://www.nelsonevents.co.nz/MahanaHalfTraining.htm
06 July 2009
Annette Nistor on Protein
Protein needs of Athletes
What is protein?
Protein plays many essential roles in the body, it can be used in growth and repair or it can be burned for energy. Protein is a normal part of our diet and is found in animal and plant foods such as meat, dairy, eggs, fish, and chicken. These foods have all the essential amino acids (building blocks) that the body requires, however some protein foods such as legumes and grains are low in essential amino acids. By combining legumes with cereals such as beans on toast, lentils on rice, or nuts with grains such as a peanut butter sandwich, ensures the body gets adequate amounts of amino acids from a meal.
So does exercise increase protein requirements?
Muscle protein is always being made and broken down. Most of our protein comes from the diet. The recommended dietary intake (RDI) for protein in the general population is 55g a day or 1g/kg body weight daily. Strength and endurance athletes need nearly twice the RDI and endurance athletes about 1.5 times RDI.
Fortunately, the high food intake that most athletes have ensures a generous protein intake; usually well above requirements so supplementing is not required. Those athletes who may be at risk of eating too little protein are athletes who are in weight-restricted sports, fussy eaters and dieters. High protein diets are not necessary and run the risk of increasing dehydration, promoting calcium loss from bones and displacing other important nutrients from the diet. It is also unlikely to enhance athletic performance. Excess protein is not stored but rather it is used as an energy source.
Protein supplements do not offer any advantage over normal dietary sources of protein. Dietary protein can provide additional amounts of other nutrients like carbohydrates, vitamins, minerals and antioxidants. If you are considering supplementing consult a sports dietician first before you spend all that money.
What is protein?
Protein plays many essential roles in the body, it can be used in growth and repair or it can be burned for energy. Protein is a normal part of our diet and is found in animal and plant foods such as meat, dairy, eggs, fish, and chicken. These foods have all the essential amino acids (building blocks) that the body requires, however some protein foods such as legumes and grains are low in essential amino acids. By combining legumes with cereals such as beans on toast, lentils on rice, or nuts with grains such as a peanut butter sandwich, ensures the body gets adequate amounts of amino acids from a meal.
So does exercise increase protein requirements?
Muscle protein is always being made and broken down. Most of our protein comes from the diet. The recommended dietary intake (RDI) for protein in the general population is 55g a day or 1g/kg body weight daily. Strength and endurance athletes need nearly twice the RDI and endurance athletes about 1.5 times RDI.
Fortunately, the high food intake that most athletes have ensures a generous protein intake; usually well above requirements so supplementing is not required. Those athletes who may be at risk of eating too little protein are athletes who are in weight-restricted sports, fussy eaters and dieters. High protein diets are not necessary and run the risk of increasing dehydration, promoting calcium loss from bones and displacing other important nutrients from the diet. It is also unlikely to enhance athletic performance. Excess protein is not stored but rather it is used as an energy source.
Protein supplements do not offer any advantage over normal dietary sources of protein. Dietary protein can provide additional amounts of other nutrients like carbohydrates, vitamins, minerals and antioxidants. If you are considering supplementing consult a sports dietician first before you spend all that money.
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