TER  
   

  Team Evergreen Racing Weekly News - Thursday December 20th, 2007

 
   Team News      (email contact Ted Benning)  
 

  • Welcome to the TER weekly news.  This email news goes out to all team members early Thursday mornings.

  • Tell us what you think - Take the annual TER member survey.  Click the image to the right or click here.  The new TER board wants to improve the team where needed and wants your feedback. Please take the five minutes to complete the survey, enter comments at the end if you have thoughts you would like to share.  Once results are achieved, the board will share them with the team along with a plan for improving the most important aspects to the riders. This is your opportunity to get what you want out of your team.  Please be frank and know that we truly want your input.  Out of 125 racers, only 27 surveys have been received.

  • 2008 TER Application - is available on the website and here.  Deadlines for clothing is Dec 31, 2007 and for RIP qualification is Mar 31, 2007.  Any questions regarding the application please contact René Pirolt.

  • Team Kit Fitting Party - held at Green Mountain Sports this past Tuesday.  Thank you to our sponsors Pactimo, Qdoba, Tommy Knocker and GMS.  (Get your speed suit this year!) 

 
   CycloCross Info      (email contact Chris Brockmeir)  
   
   Physical Conditioning and Coaching       ( email contact David Newcomer)  
 

  • Nutrition Off-Season - This is David's second installment of a series of newsletters

Nutritional Considerations for the Off-Season, 2 of 3

This is the second installment of a 3-part nutritional series. Last week we talked about caloric intake, fiber, hydration and the importance of eating frequent, small meals throughout the day. We’ll be covering four more important principals for successful diet strategy this week. Though the title of the series specifies the ‘Off-Season’, these guidelines are applicable for life. A sound diet is the cornerstone to fitness, and certainly worth periodic evaluation.

Without further ado…

5. Increase Lean Protein – As we train – and incorporate weight training as well – we damage our muscle fibers. Rebuilding those fibers leads to increased strength and power. Protein is essential to that process. Protein is our primary building block for tissue repair. It’s also our source for essential amino acids (amino acids that our bodies cannot produce on their own).

The increase does not have to be great – a 10% increase for the day should be plenty. Good sources of lean protein include chicken breast, eggs, pork, fish and dairy products.

An added benefit to weight training and increased muscle mass (fueled by protein!) is the associated increase in BMR – Base Metabolic Rate. For each pound of lean muscle added, our bodies will burn an additional 50 Calories/Day.

6. Cut Sugar and Processed Foods – This is rather self explanatory and is receiving a lot of attention in the media these days. Your best food choices are those without food labels – whole foods like fruits, vegetables, lean meats and fish. But keep the following in mind when you evaluate the foods (read the label!) within the aisles of the grocery store:

Serving size? Don’t be fooled into thinking a 50 Calorie snack is okay when the amount you’d eat is the equivalent of 5 servings.

Fiber? If there is no fiber in the food you’re about to eat – but a significant number of calories from carbohydrates – it’s likely that there is little to no nutritional benefit from the food.

Ingredient List? Remember, the order of foods on the label is greatest to least in content. If it starts with high fructose corn syrup or sugar, consider another choice.

7. Increase fats – This seems contradictory, but we’re talking about good fats here. Fats from olive oil, fish, nuts, and avocados provide essential fatty acids, monounsaturated fats and omega 3 fatty acids. These fats have the ability to decrease bad cholesterol, increase good cholesterol, elevate testosterone and control our blood sugar and insulin levels. A Mediterranean diet rich in olive oil and other sources of monounsaturated fats is a heart-healthy way of eating.

Eating fish twice per week (and those recommended by Seafood Watch from the Monterey Bay Aquarium) can provide a pulmonary benefit by improving the health of your heart, arteries and veins. If fish is not the best choice for you, consider a high-quality fish-oil supplement instead.

8. Prepared Eating – All of these tips and considerations mean that planning is essential for your diet. There’s a lot to think about in terms of variety, inclusion of each of the essential components, frequency and the availability of good food choices. This means we need to put some time into planning our weekly meals and trips to the store.

It’s not cheap. But can you think of anything better to spend your money on?

That’s all for this week. Our last dietary installment will go out next and then it’s time to hit the ground riding!

Cheers, David
 

 
   Off-season Training       ( email contact Mike McKenna)  
 

  • Winter Training - Saturday ride is cancelled due to cold temps and snow likely Friday night.  Contact Mike McKenna (mikejavamck@yahoo.com home: 303 932-1958 cell: 303 847-6102) for more information.  (Saturday forecast)

 
   Sponsorship      ( email contact Cynthia Ferrer)  
 

  • Yeti - is offering their demo fleet to Team Evergreen Racing members first, and then to Team Evergreen members second. Click here to view their current offerings. Questions go to Rolo.

  • Accelerade - Take advantage of this TER deal on their products.

 
   Volunteer      ( email contact Chris Brockmeier)  

  

  
 

 If you have news to add for next weeks blast email send it to news@teamevergreenracing.com

Team Evergreen Racing 2007     PO Box 3804, Evergreen, Colorado 80437          webpage version