The extreme heat will continue for the next few months, so it is good to pay attention to ways to reduce susceptibility to heat exhaustion.  Children are at a higher risk of heat exhaustion and heat stroke than adults because of their smaller size and limited capacity to sweat.

Here are a few tips on avoiding overheating:

-Exercise in the early morning or late evening when it is relatively cooler outdoors.

-Exercise indoors for some of your workouts.  If it is just too darn hot outside and you have access to a gym, treadmill or cycling trainer – go for it!

- Do your workout in the pool.  You can swim or water jog to get in workouts for at least two of your tri sports.

- Stay hydrated.  Although water is typically the best beverage to keep you hydrated, sports drinks with salts or electrolytes help your hydration and energy levels during periods of extreme heat.

- Wear clothing that allows sweat to evaporate and therefore cool your body.

Helpful Links:

National Athletic Trainers’ Association (NATA) offers Tips for Exercising Safely in the Heat

How to Recognize, Prevent & Treat Exertional Heat Illnesses When Temperatures Soar

CDC Information on Extreme Heat

When it comes to exercise, kids can’t take the heat

Cedar Park Tri top finishers

First Junior overall and first Junior female:  Rebecca Rivers, age 10, time 18:16.87

First Junior male:  Dakota Dudley, age 10, overall time 18:19.68

First Senior overal and first Senior male:  Jeremy Brown, age 14, overall time 27:554.30

First Senior female: Lauren Garriques, age 11, overall time 33:22.63

TSD Ranger Tri top finishers

First Junior overall and first Junior female:  Rebecca Rivers, age 10, overall time 16:12.89

First Junior male: George Guckenberger, age 10, overall time 16:36.06

First Senior overall and first Senior male:  Salvador Apud-Martinez, age 12, overall time 31:58.31

First Senior female:  Lily Howe, age 11, overall time 37:05.78

For all of the results, go to Cadence Sports

Rob and Ryan Turner enjoy a day of triathloning.

1) Use a re-usable water bottle.  One of the best training tips an athlete has is to stay hydrated with water.  Rather than spending $1-$3 dollars on water each time you need a bottle and then having to throw out a plastic bottle, try filling up your own at home and keeping it with you through out the day.  By filling it up all day, you are more likely to be better hydrated and you can look cool with your own personalized bottle.

2) Keep a grip on your wrappers.  Gu, Chomps, Clif bars, Power bars, gum, bananas…  the list goes on.   All great food and supplements to keep you on your “A” game.  When you go out for a long run or ride, you simply need some calories to keep you going.  But, athletes are developing a reputation as litterbugs b/c we see the wrappers for these little gems all over the trails and race courses.  If the wrapper fits in your pocket or pack with the food in it, then it certainly will fit back in when its empty.  Take that extra moment to make sure the wrapper gets back into your pack!

3) Develop training routes from your house.  This may not work for swimming, but for running and biking, try mapping out some training routes that minimize the driving.  It will save a lot in time, gas money and emissions.

As you train for a triathlon or any other rigorous activity, make sure you and your family are getting enough sleep!

Strategies to encourage healthy sleep in kids:

• Set a regular bedtime and stick to it
• Create a bedtime routine that helps set the stage for falling asleep
• Make the sleeping area dark and free from distractions
• Limit caffeine and other stimulants for several hours before bedtime
• Schedule your day so school age kids can get 10-11 hours of sleep and teenagers can get 9-10 hours of sleep

Luckily, Bicycle Sports Shop and Jack and Adams both offer FREE BICYCLE INSPECTION.  You can go to either of these shops at any time and ask for your inspection.  They will attached a sticker onto your bicycle indicating that your has passed the test!

Serving Austin with 3 locations 517 S. Lamar Blvd- 512. 477. 3472 10947 Research Blvd- 512. 345. 7460 9900 W. Parmer Ln- 512. 637. 6890 Hours: Monday- Friday 10:00 – 7:00 Saturday: 9:00 – 6:00  Sunday: 11:00 – 5:00   Jack & Adam’s Bicycles 1210 Barton Springs Road Austin, TX, 78704 Mon, Wed-Fri: 10am-7pm Sat: 10am-6pm Sun: 12pm-5pm

Anyway, we’ve all heard the saying “Dress the part” – and that is how I feel about Swedish swim goggles.  When I wear them I feel fast.  When I wear them I look fast.  When I wear them, I AM fast!

But seriously, swim goggles are one of those things that can drive you crazy.  Either they are too tight, too loose, too foggy, too leaky. 

Swedish goggles are customizable to you and your face.  They have two straps that let you adjust the fit.  They are simple in design so there is little that can break, wear out, tear off or delaminate.  If they do break, they are fixable.

If you want to look fast, feel fast, have no hassle swim googles that work and don’t fog  go check them out at 1379 Family Sports today!

1379 Family Sports

Swedish Goggles

Join other active families for for 1379 Family Sports Shop running groups.  This is a great way to kick start your training or fine tune a solid base.  Come run and have some fun with coach Carrie Appell.

Mondays at Zilker Park near the sand volleyball courts from 4:30-5:30 pm

AND

Thursdays at Circle C Metropolitan Park  at the play ground next to the soccer fields from 4:30-5:30 pm

$25 for 4 meetings or $8 per sesson. To get more info call the 1379 Family Sports Shop at 474-1379.

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Most City of Austin pools are free.  There are fees ranging from $1-$3 per person for Barton Springs and the 5 larger municpal pools: Deep Eddy,  Garrison, Mabel Davis, Northwest, Walnut Creek.  Check out the City’s pool schedule to see the schedule for a pool near you.

Another great thing about the City’s pools is that  Barton Springs, Deep Eddy and Stacy pool all offer year round swimming.  On a 40 degree day in February, the constant 68 degrees of Barton Springs actually feels warm!

Check out the map of all of the pools that are run by the City of Austin http://www.ci.austin.tx.us/parks/poolmap.htm.

To stay on your game, kids, remember to keep stretching as part of your regular exercise routine.

Here are some fun stretches that make your workout fun and creative.

Butterfly stretch

Flamingo Stretch

Chimp stretches

Cat stretch

Let us know what your favorite stretches are and we will add them to this site!  Send ideas to info@1379kids.com.