Thursday Trainings

After a couple of weeks of training at Casey Fields, the focus on fitness is becoming clearer. The kids are pushing themselves hard for 20 minutes which is great and now we have to build up strength and stamina to maintain the effort and speed for 30-50minutes.

Some slight changes to our training schedule this week as things start to ramp up even more. Only 3 1/2 weeks till Bendigo for the HPV teams, so we are introducing a new training session this Thursday after school. Whilst the Pushcarters will start this Thursday as well to get their hands on to the carts and start practicing and building up their strength.

Thurs 8amPush Cart training on the oval. All pushcarters are required with their helmet on an ongoing weekly basis

Thursday 3:40pm-4:15pm: Fitness Training for HPV teams. This will rotate around a range of different activities including some running, bike riding, bootcamp style and some hills training. This will happen every Thursday unless notified.

The calendar will also be updated to reflect these new dates and times.

If there are any issues with attendance at these times please contact us or keep us informed.

The importance of eating and drinking the right foods at the right times

Check out the following documents for more information regarding nutrition and hydration before during and after exercise. Its important during training to practise good eating and drinking habits and work out what works for you.


• Choose high carbohydrate, low fat foods that are familiar and well tolerated.

• Experiment in training with the timing and type of meals and snacks to suit individual preferences and your sport.

• Practice different pre-exercise eating ideas in training, not during competition.

• Develop a good pre-exercise drinking strategy to start exercise well hydrated.

• Try a liquid or low bre meal if pre-competition nerves or other factors cause GIT upset.

• Monitor the effects of food and drink choices on your performance

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The importance of hydration when exercising

Drinking and eating appropriately is critical during extended periods of exercise, particularly on a weekend like RACV when students are tired and physically exhausted. Attached below is a document that outlines a range of issues related to eating and hydration and exercise. A summary is outlined below

Examples of carbohydrate choices during exercise

Each serve provides ~60 g of carbohydrate :

• 1 litre sports drink
• 600 ml cola drink
• 1.5 sports bars
• 1.5 packets sports gel blasts

• 3 cereal bars

• 2 sports gels
• 3 small or 2 large bananas
• 2 small boxes of sultanas
• 95 g jelly babies or jelly beans
• 1 round jam sandwiches (thick sliced bread) & 2 tablespoon jam • 2 rounds vegemite sandwiches
• 1.5 slices of café style (thick) raisin bread
• Liquid meal supplement (~ 5 scoops in water) ever, some athletes like to use gels, confectionery, fruit and other easy-to-eat fuel sources, particularly at half time for team sports.

Summary points

• During sporting activities, it is important to have an individualised uid plan that replaces most of your sweat loss.

• In events of 60 minutes or longer, replacing carbohydrate during the event may enhance performance.

• Experiment in training to nd a plan that works for you and your sport and seek the advice of an Accredited Sports Dietitian to assist.

• A target of 30 – 60grams of carbohydrate per hour of activity is a good starting point.

• In shorter events, even a small amount of carbohydrate exposed to the receptors in the mouth can be useful, while in endurance events, higher intakes may be needed.

• Early findings suggest that in longer events in the heat, cold beverages may assist hydration efforts and enhance performance.

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