[themotodoc]

Summer Training Tips
By Dr. Mark Lucas, D.C. “theMotoDoc”
Dr. Lucas is a chiropractor and motocrosser who practices out of San Jose and specializes in Sports Therapy and Performance Nutrition.
For info: 408-294-4074 or TheMotoDoc.com


Hydrate
Now that summer is upon us and the temperature is closing in on the redline, proper hydration is going to be important for maintaining good health and endurance. Nothing is worse than over heating on a hot day. Dehydration can sneak up on you very easily and usually hits you like a ton bricks. Over heating can be life threatening and if severe enough will require a trip to the hospital.
Drinking the necessary amount of pure water on a daily basis is the easiest way to keep healthy. The proper water balance in the body helps keep your core temperature at a safe limit, reduces muscle soreness, prevents fatigue, and improves elimination of acids and toxins that build up during exercise.
During the summer month’s water should be your principle fluid of choice. That is what your body needs to function all the way down to cellular level. On average, the rule of thumb is one ounce of water for every two pounds of body weight per day. So if you weigh 150 lbs. that means you should be taking in approximately 2 ½ quarts of water per day. During the summer, athletes who are out training and competing in the heat should consider doubling that amount.
A common mistake people make is that they consider sodas and juices as part of their fluid intake. This is a bad habit that needs to be broken. Coffee, soda, juices, alcohol and most teas actually act as diuretics and cause your body to release water. So consider drinking an extra 8 ounces of water for every glass of soda, juice, tea or beer that you drink. Another common mistake is that people get busy and don’t drink until they sit down for a meal. You should try to limit fluid intake at meals to only 4 ounces. The best thing to do is get in the habit of drinking 8 to 12 ounces of water at least every two hours.
Release the Stored Energy in Your Legs
One of the things that separates me as a trainer from all other trainers is my alternative healthcare background. I tap into multiple disciplines and extract specifics that will enhance healing, strength and function. Here is a little tidbit that is definitely not mainstream, but gets results. To start with it takes a lot of energy to pump the blood from your legs up to your heart. So take 25 minutes out of your day and try this reverse posture combination.
Upper Quad-Psoas stretch:

Start with this stretch against the wall. You might want to get a wash cloth, roll it up and place it between your foot and the wall for comfort. Start with your knee 12 inches away from the wall. Initially start with your body bent over the knee in front of you. Slowly lift your body into an upright position. Hold for 5 minutes. The first time you do this take it easy. You will be stretching muscle tissue in a way you never have before. Stretch both legs for 5 minutes. As your flexibility improves inch your knee closer to the wall. Caution: The first few times you do this it will feel very painful, like you are tearing something. Go slow and easy till you get comfortable.
Next
Hamstring Stretch - Reverse posture

Lying on the floor start with your butt about 6-10 inches away from the wall, put your legs straight up the wall. Check to make sure your butt is flat against the floor. If not, move away from the wall a couple more inches. Use a belt or a long strap to pull the balls of your feet down towards you. This will stretch all the posterior leg muscles at the same time. This position also reverses the gravitational effect on the blood of the legs allowing blood to drain easier into the abdominal cavity. Hold for 15 minutes. Use this time to work on relaxing and breathing deep and smoothly.
Along with being great stretches the combination of these two stretches helps open up meridian pathways and changes way energy flows through your legs. Do this for two days before a race and you will have more energy on race day.
Train in the Heat of the Day
Racing on hot days with a helmet on will decrease air circulation around your head. This will make your core temp run a little higher and put additional stress on your heart, possibly causing your heart to fatigue a little easier resulting in less endurance. For these two reasons you will be more susceptible to heat exhaustion. When training, spend a couple of days per week training in the heat of the day to acclimate your body to the heat. This will help make your natural cooling system stronger. Do not train in artificial conditions where you wear additional clothing trying to make yourself hotter. This smothers your skin and interrupts your normal cooling system and can do more damage than good. Always watch for signs of heat exhaustion…dizziness, lightheadedness, cramping, blurred vision, racing heart beat. Always hydrate efficiently.
If you use a heart rate monitor take notice to how much higher your rate runs compared to training in cooler conditions.
Carbo-Load
I Know….I push this every summer. But, it is the easiest way for your body to hang on to water. Carbo-Loading is a tool not a way of life. For two days before an event you should eat at least 70% carbohydrates, starches, breads, vegetables, pastas etc.. Hydration drinks are good the day of the event, but carbo-loading helps your body increase it’s own fluid storage. A couple days of carbo-loading can help your body hang on to an extra 3/4 gallon of water giving your self a nice H20 buffer.
Cross Train
Change up your routine a little bit. Instead of pumping iron in an air conditioned building get outside and work out in the sunlight. An easy way to cross train is to do your own mini triathlon. Start with a morning bicycle road ride of 25- 30 miles. Maintain a minimum HR of 120 and do a few sprints or hill climbs to get your HR into the 160’s - 170’s. Then do a nice 3-4 mile run or just run wind sprints for ½ an hour. Finish off with a 30 minute swim at a local swimming pool, river or lake. This is not the order of a triathlon, but ending at a pool is a nice reward for a good days workout.
Adding in some fun to your routine can be spiritually beneficial. Roller blading/skating, hiking are fun ways to get out doors and get some exercise. Include your family, training does not have to always be work. Almost anything you do can be turned into an exercise. You just have to think outside the box. For example, I went to Pacific Grove last week and spent an entire day at the beach. I also got in three great work outs. I kayaked for two hours, ran for 45 minutes and later went rock hopping along the beach while my friends were sunbathing, drinking beer and enjoying the tide pools. By the end of the day I worked more muscles in my body than I do on a typical work out day. It was great!!!
See Ya out at the track!