Dec. 15, 2005
"You can't have an impact without a crash." Gene Mills

Only ten whole days to Christmas. You better watch out... Santa's
coming to town, but I think he's got a swim workout and a ten miler
to run before he can get down the chimney. Meanwhile the printed
edition of the Louisiana Multisport Report is coming together nicely.
If you've got any last-minute ads to include, I can accommodate you
through this Friday, Dec. 17. Call or email me ASAP. The printed
edition comes out in early February.

Don't forget the Golden Fliers 5 & 10 Miler this weekend, Dec. 18, in
Baton Rouge. Sign up via active.com. Call Dirk Harris at 225/413-2350
for details.

Check out the calendar draft (listed below)-- it's only a draft -- of
the current 2005 fitness event dates I've collected so far. Check my
list and make any corrections or amendments. I need feed back. Thanks.

Pace Groups Sought for Mardi Gras Marathon
From Andrew Lilly alilly@...
Mike Cambre, Mardi Gras Marathon race director, would local
groups/runners to help out with heading pace groups for this year's
MGM. It is a really helpful thing, in other marathons, to be able to
plug along with the "3.30 group" and we should offer this to people
looking at Mardi Gras for their winter marathon.

Ideally, you'd bump down two to three pace groups from your own
marathon time, that way you could really help the folks, talking to
them about the course and where they are in the city, etc. If you
will struggle to run 1.30 for half marathon, don't volunteer to help
out the 3 hour group. A panting
co-sufferer isn't that helpful. The 3.30 group could use you because
you'll be able to encourage a little more during the run.

If you would like to help out, even for 10km or 10m at a time (half
marathon would be ideal), please contact me at alilly@....

January Seminar Planned for Multisporters in Mandeville
From Charlie Hoolihan
There will be an endurance sports conference at Franco's Health Club
in Mandeville on Jan. 22. We plan on a day of it with an informal
run/ride or workout inside pending weather from 7 a.m. to 9 a.m.

Then I will do a swimming session for those that are interested from
9:30 a.m. to 10:30 a.m. At 10:30 a.m., Chuck Wolf who is a USAT coach
and trainer of world champion Sheila Taormina and several other top-
ten ranked triathletes, will speak on outlining a training year.

We will break for lunch around noon and at 1 p.m. Then Dave Damrath,
another USAT coach and coach of several professional athletes will
speak on training and recovery for effective performance. His
specialty is the physiological response to training and will speak
specifically to methodology to avoid illness and injury.

Runners, cyclists and other endurance athletes will benefit from this
and I appreciate any help we can get. For more information, call
985/792-0273.

Sabine Parish Again Hosting Holy Toledo Tri in 2005
From Bo Bo Anderson
After much taking much brow-beating from folks as I recover here in
Charity Hospital in New Orleans, I've decided that my life is not
painful enough, and I'm going to put on the Holy Toledo Triathlon
Challenge II, April 17, 2005.

Set near Many, LA in Sabine Parish, the start finish venue will
change from the Cypress Bend Resort to Cypress Bend State Park.
Although the distances will be the same, the run will be a
little easier than last year and the bike a little
harder: mile swim, 40-mile bike, 10-mile run on fairly hilly terrain
by Louisiana standards.

Those who did the 2004 Holy Toledo Tri will receive $10 off their
entry fee, and 2005 Ironman Arizona entrants (held one
week previous) will receive $20 off the entry fee, if
they show their IMAZ race #.

More details will be available in early January at
www.holytoledotri.com or by calling me at
504/452-2856.

GirlPower Events Set in New Orleans for 2005
From Kelly Nolan, kelly@...
Don't forget, there will be a series of GirlPower fitness events in
New Orleans in 2005.
March 6, 2005, GirlPower 5km
May 28, 2005, GirlPower Triathlon(300m-8mile-2mile)
August 28, 2005, GirlPower Triathlon(400m-10mile-2mile)
For details, contact Premier Event Management at 504/454-6561 or fax
504/454-6131.

RRCA Holding Web Site Contest
Time again for the Road Runners Clubs of America web site contest.
Does your fitness web site measure up?

Take a look at last years winners for examples of winning web sites by
visiting: http://www.rrca.org/publicat/topsit04.htm This page also
discusses the judging criteria.

If you still think your site measures up, here are the rules:
1) Your site must be listed in the club list
http://www.rrca.org/members/
on Jan. 1st, 2005.
2) You must have a link from your home (top) page back to the RRCA
web site at http://www.rrca.org
3) You must provide a club member who will review 10 other club\'s
web sites and rank them as part of the site evaluation process. The
list of sites to review will be provided by the RRCA no later than
Jan 10. Rankings must be returned by Jan 30, 2004.
4) If you fail to meet any of the requirements above your site will be
disqualified.

To submit your site for recognition, email the following to the RRCA
Webmaster
1) Club name as it appears in the club list on
http://www.rrca.org/members/
2) Link to clubs web site
3) State Club is located in
4) Number of club members
5) Name and email of your club's reviewer.
Entries must be received by Midnight Jan 1, 2005.

Drink Plenty, Even When It's Cold
From Ironmanlive.com via Marc Breecher
Don't be fooled by the cold! When a chill's in the air, many athletes
aren't as worried about losing fluids as they are in warmer months.
Dehydration remains the number one performance inhibitor among
athletes even when temperatures plummet in winter. Here's how to stay
on top of your fluids this winter to insure proper hydration:

1. Don't Wait Until You're Thirsty
At the onset of thirst, an athlete is already 3 percent dehydrated,
reducing performance by 15 percent. To prevent dehydration, sip
fluids throughout the day until your urine flows clear to pale
yellow. Daily fluid needs vary depending on body composition and
weight. Use the following equation to estimate daily fluid needs:
Body weight (in pounds) / 2 = daily fluid needs in ounces.

Be creative with your fluid intake, as this equation factors in not
only water but non-caffeinated and non-alcoholic fluids as well. Try
adding a hydrating fruit like melon at breakfast or a hot bowl of
soup at lunchtime for added hydration.

2. Top Off Your Tank Before Training
Before you go conquer the cold or head off to the gym, top off your
tank by sipping 16 to 24 ounces of fluid one to two hours prior to
exercising, especially if you work out first thing in the morning.
After an overnight drought, many people wake up with 1 to 2 percent
less body water, which can severely affect the efficiency of a
workout. Choose water before a workout, but if you're prone to
cramping, consider a sports drink or salty snack like pretzels with
your water.

3. Drink While You Sweat
To maintain fluid balance during exercise, it's important to replace
fluids lost through sweat and urine. Fine-tune your fluid intake
regimen by determining your sweat rate. Weigh yourself before and
after different
workouts. Every pound of body weight lost during exercise equals
about 16 ounces of fluid. For example, if you consistently lose one
pound during a 30-minute run when you're not drinking anything, your
fluid needs are 32 ounces per hour. Be sure to note your workout
environment (an indoor Spinning class or outdoor run in snowy
conditions), as sweat rates will vary in different conditions.

If your workout lasts less than an hour, water is a fine choice.
Beyond an hour, however, a sports drink with a 6- to 8- percent
concentration of carbohydrates will help enhance performance. During
the winter months, consider drinking warm broth during longer runs or
hikes to help replace sodium and fluid losses and to keep your core
body temperature from
dropping too low.

4. Don't Forget Sports Drinks
In addition to fluids, replacing electrolytes is critical in training
sessions longer than one hour. The primary electrolytes include sodium
(generally bound to chloride), potassium, magnesium (best absorbed
when bound to gluconate) and calcium. These electrolytes are involved
in metabolic activities and are essential to the normal function of
all cells,including muscle. An electrolyte imbalance includes
symptoms similar to dehydration: nausea, vomiting, muscle weakness,
muscle cramping, muscle twitching, overall fatigue, labored
breathing, the sensation of "pins and needles" and confusion. The
table below shows the function of the
principle electrolytes, dosage goals during exercise and performance
daily intake(PDI) recommendations for athletes.

Failing to replace electrolytes during exercise longer than an hour
can be life threatening. Several athletes have suffered "water
intoxication"(hyponeutremia), when blood sodium levels drop
dangerously low, causing an electrolyte imbalance and triggering
seizures, coma and even death.

Electrolytes Essential to Exercise
Electrolyte
Primary Roles
Dose per 8-12 ounces of fluid
Performance Daily Intake (PDI)

Sodium
Muscle contraction
Nerve transmission
150-250 mg
1,500-4,500 mg

Chloride
Peak muscle function
45-75 mg

Potassium
Muscle contraction
Nerve transmission
Glycogen formation
50-80 mg
2,500-4,000 mg

Magnesium
Muscle relaxation
ATP (energy) production
20-30 mg
400-800 mg

Calcium
Bone health
Nerve transmission
Muscle contraction
10-15 mg
1,200-1,600 mg
Rehydrate

For every pound of body weight lost during exercise, drink 16 to 24
ounces
of fluid to rehydrate and enhance recovery. Sports drinks are best for
post-workout rehydration because they contain sodium (increases fluid
absorption) and carbohydrates (replenishes lost glycogen).

++++++++++

That's it from here. Bless God America.

Kenny Dunaway
2325 Weymouth Drive #D
Baton Rouge, LA 70809-1481
USA
225/296-7490
Isaiah 40:31, John 3:16

This is a draft, only a draft of fitness events set or being
considered for 2005. Please send changes, amendments, corrections to
kdunaway@... or call 225/296-7490.

Jan. 30, 2005
Frost Yer Fanny Duathlon
Shreveport
Contact 318/798-1241
www.sportspectrumusa.com

Feb. 5, 2005
Mardi Gras Mambo 10km
Downtown Baton Rouge, 9 a.m.
Contact Ben Cherbonnier
225/927-9200
Nextelmardigrasmambo10k.com

Feb. 19, 2005
Brother Eldon 5km
Catholic High of Baton Rouge, 8 a.m.
Contact 225/
chsalum@...

Feb. 19, 2005
Evangeline Oak Duathlon
St. Martinville
Contace 337/942-8565
(2mile, 10mile, 2mile)

Feb. 26, 2005
Race for the Cure
Downtown Baton Rouge
Contact 225/215-1231
www.rftcbr.org

Feb. 27, 2005
Mardi Gras Marathon
New Orleans, 7 a.m.
Contact 504/482-NOTC
Mardigrasmarathon.com

Feb. 27, 2005
T-Gator Duathlon #1
Lake Charles
Sam Houston Jones State Park
Contact 337/478-5355
(2mile, 10mile, 2mile)

March 5, 2005
Run on the Bayou 10km
Bayou Segnette State Park, 8 a.m.
Westwego
504/482-6682
raceinfo@....

March 6, 2005
DuDonnie Du
Mandeville
Contact 985/727-7211
www.donzaroo.org

March 5-6, 2005
Rouge Roubaix Bike Race
The Felicianas
Contact
www.bicycleracing.com

March 12, 2005
Red River Run 10km
Alexandria, 9 a.m.
Contact
www.redriverrun.com

March 13, 2005
UNCF Fund 5km
Audubon Park, 9 a.m.
New Orleans
504/482-6682
raceinfo@....

March 12-13, 2005
Cross Roads USCF Bike Races
(Time Trial and Road Race)
Contact Alan Moore
318/746-9843

March 20, 2005
Abitaman Triathlon #1
New Orleans on UNO Campus, 7 a.m.
Contact 504/454-6561
www.abitaman.com
(400m Pool Swim, 10mile Bike, 2 mile run)

March 20, 2005
Opelousas Sunrise Duathlon
St. Landry Parish, 8 a.m.
Contact 337/988-1163
www.lafayettefitness.org

March 26, 2005
Crescent City Classic 10km
New Orleans, 8 a.m.
Contact 504/
www.ccc10k.com

April 2, 2005
Flying Bagel Duathlon
Bossier City, 8 a.m.
Contact 318/798-1241
www.sportspectrumusa.com

April 2, 2005
Governor's Triathlon
Lake Charles
(Beginners Only)
Contact 337/478-5355
www.lafayettefitness.org
(200 meter swim, 10km bike, 2km run)

April 3, 2005
Pelicanman Duathlon
St. Bernard Parish
Contact 504/271-4074
philjanel@...

April 2, 2005
Mississippi River Bridge 5km
Destrehan/Luling, 8:30 a.m.
504/482-6682
raceinfo@....

April 2-3, 2005
Mississippi Grand Prix Bike Races
Meridian, Natchez, MS
Contact Aaron Tiffee 601/
www.natchezbicylecenter.com

April 9, 2005
Fat Boy 5km
Baton Rouge Highland School
Contact 225/927-9200

April 10, 2005
T-Gator Triathlon #1
Lake Charles
Contact 337/478-5355
Eteamz.active.com/LCTriathletes/

April 17, 2005
Six Flags Park 5km
New Orleans, 8 a.m.
504/482-6682
raceinfo@....

April 16-17, 2005
Tour Le Fleur Bike Races
Jackson, MS
Contact Tom Martin

April 22, 2005
LOCOfest Mountain Biking
Shreveport
Contact 318/798-1241
www.sportspectrumusa.com

April 23, 2005
Louisiana Triathlon in Pointe Coupée Parish
New Roads
Contact 225/296-7490
www.lawired.com/latri.htm
(800 meters, 30km, 5km)

April 24, 2005
Bubba Gump Shrimp Company's "Run Forrest Run" 5km
French Quarter, 8:30 a.m.
New Orleans
504/482-6682
raceinfo@...

April 30-May 1, 2005
Twin City Bike Races
(Road Races and Time Trials)
Monroe/West Monroe
Contact Terry Kincaid 318/340-0010

May 1, 2005
Crawfishman Triathlon
St. Tammany Parish
Contact 985/727-7211
www.crawfishman.net

May 1, 2005
Sunrise Triathlon #1
Shreveport
Contact 318/798-1241
www.sportspectrumusa.com

May 1, 2005
Al Briede Gold Cup 3 Miler
City Park, 8 a.m.
New Orleans
504/482-6682
raceinfo@....

May 7, 2005
Miles for Smiles Bike Tour
The Felicianas
Contact 225/296-7490

May 15, 2005
RedNeckMan Triathlon
Alexandria, 8 a.m.
Contact 318/445-9735

May 15, 2005
RRCA National Convention Gospel & Blues 5km
Warehouse District, 8 a.m.
New Orleans
504/482-6682
raceinfo@...

May 14-15
Tour of Brandon
Brandon, MS
Contact Gary Gray
www.bicycleracing.com

May 22, 2005
Sunrise Triathlon #2
Shreveport
Contact 318/798-1241
www.sportspectrumusa.com

May 27, 2005
Greek Festival 5km
New Orleans, 7 p.m.
Contact 504/482-6682
raceinfo@...

May 29, 2005
Sugar Bowl Triathlon
New Orleans, 7 a.m.
www.nokiasugarbowltriathlon.com

June 12, 2005
Abitaman Triathlon #3
Mandeville, 7 a.m.
Contact
Abitaman.com
(750 yard swim, 30km bike, 5km run)

June 12, 2005
Indian Creek Triathlon
Rapides Parish, Woodworth
Contact 318/
www.indiancreektri.com
(1.5km swim, 40km bike, 10km run)

June18-19, 2005
Tour de Louisiane Bike Race
Contact Randy Legeai
504/867-8378
www.bicycleracing.com

June 19, 2005
T-Gator Triathlon #2
Lake Charles, 7:30 a.m.
Contact 337/478-5355
http://eteamz.active.com/LCTriathletes/

June 25-26, 2005
District Bike Road Championships
Contact Norman Nolan
225/344-5624
www.bicycleracing.com

July 4, 2005
BASF Freedom Mile
Baton Rouge
Contact 225/927-9200
www.lawried.com/csr/races.htm

July 17, 2005
T-Gator Triathlon #3
Lake Charles
http://eteamz.acitve.com/LCTriathletes/

July 17, 2005
T-Gator Triathlon #3
Lake Charles
Contact 337/478-5355
http://eteamz.active.com/LCTriathletes

July 16-17, 2005
Mad Potter's Bike Races
(Road Race and Criterium)
Biloxi, MS
Contact Brent Futrell
www.bicycleracing.com

July 24, 2005
Caney Lakes Triathlon
Minden
Contact 800/2MINDEN
info@...

July 23-24, 2005
Denham Springs Criterium
Livingston Parish
Contact Will Cheramie
225/344-5624
www.bicycleracing.com

Aug. 6, 2005
Ironfish Kids Triathlon
Shreveport, 8 a.m.
Contact 318/798-1241
Sportspectrumusa.com

Aug. 7, 2005
River Cities Triathlon
Shreveport
Contact 318/798-1241
www.sportspectrumusa.com

Aug. 6-7, 2005
District Bike Team Time Trial
Contact Shane Hernandez
www.bicycleracing.com

Aug. 13-14
District Bike Time Trial
Contact Todd Herbet
www.bicycleracing.com

Sept. 11, 2005
Cajunman Triathlon
Lafayette, 7:30 a.m.
Contact 337/988-1163
www.lafayettefitness.org
(800 meter, 20 mile, 3.1 mile)

Oct. 22-23, 2005
Rocktoberfest Bike Race
New Orleans
Contact Randy Legeai
504/483-6007
www.bicycleracing.com