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Trips for KidsCoachella Valley • Ice Breaker/ Introductions • Contract/ Commitment to Program • Nutrition • Hydration • Rest • Rules of the Trail/ IMBA • Anatomy of a Bike
Nutrition • The best part of eating healthy foods is how good they make you feel • Food gives you energy • It helps you grow • It helps keep your bodies and minds in great shape • Healthy eating means that you choose to eat the right mixture of foods every day like fruit, vegetables, grains, milk, meat, fish and nuts. • Your food and physical activity choices each day affect your health – how you feel today, tomorrow and in the future
Nutrition • Build a Healthy Plate • Before you eat, think about what goes on your plate or in your cup or bowl • Make half your plate fruits and vegetables • Switch to skim or 1% milk • Make at least half your grains whole • Vary your protein food choices
Nutrition • Cut back on foods high in solid fats, added sugars and salt • Choose foods and drinks with little or no added sugars • Look out for salt (sodium) in foods you buy – it all adds up • Eat fewer foods that are high in solid fats
Nutrition • Eat the right amount of calories for you • Enjoy your food, but eat less • Think before you eat…is it worth the calories • Avoid oversized portions • Use a smaller plate, bowl or glass • Stop eating when you are satisfied, not full • Cook more often at home, where you are in control • When eating out choose lower calorie menu options
Nutrition • Use food labels to help you make better choices • Most packaged foods have a Nutrition Facts label and an ingredient list • Choose foods with lower calories, saturated fat, trans fat and sodium • Check for added sugars. Some names for sugar include sucrose, glucose, high fructose corn syrup, maple syrup and fructose
Nutrition • Good Choices vs. Bad Choices for Breakfast • Good Choices • Fruit smoothies • Eggs, whole wheat toast/ bagel • Fruit • Oatmeal or cold non sugary cereal, non fat milk • Bad Choices • Cinnamon bun/ donut • Pancakes loaded with butter and syrup • All fast food breakfast sandwiches/ meals
Nutrition • Good Choices for Lunch • Whole wheat bread (not white) with lean meats such as turkey or ham, PB and J on whole wheat bread, any local/ low fat fast food, fresh burrito • Good Choices for Snacks • Pretzels or whole wheat crackers, fruit, carrot or celery sticks, dried fruit and nuts • Bad choices… • pizza, fast food, sodas, hot dogs, candy, hi fat frozen dishes, cheesy delights • The better foods you eat means the more energy you will have.
Hydration • H2O/ Water • Conditions and Need for water will vary with • The intensity and duration of exercise • Weather conditions – air temperature • Humidity • Altitude • Your own physiology • Staying hydrated is particularly important during exercise • Adequate fluid intake is essential to comfort, performance and safety • The longer and more intensely you exercise, the more important it is to drink the right kinds of fluids
Hydration • Dehydration – symptoms • Lethargy • Nausea • Severe Heat Exhaustion • Heat Stroke • Thirsty • Low Blood Sugar Level (Hyponatremia) • Treatments for dehydration – cooling the body as quickly as possible and drinking cold water
Hydration • Sports Drinks… Good or Bad? • Sports drinks can be both good and bad they provide for quick electrolyte and carbohydrate replacement.
Hydration • Energy Drinks… Good or Bad? • Energy Drinks Should Not Be Consumed During Exercise…Energy drinks should not be confused with sports drinks, which are consumed to help people stay hydrated during exercise. The caffeine in energy drinks acts as a diuretic and promotes dehydration. Contain high amounts of caffeine Can increase your heart rate and cause irregular heart rhythm. Large sugar dumps can have an initial effect however have a rapid fall off effect.
Rest • Sleep • When you’re scrambling to meet the demands of modern life, cutting back on sleep can seem like the only answer • Even minimal sleep loss takes a toll on your mood, energy, efficiency, and ability to handle stress. • If you want to feel your best, stay healthy, and perform up to your potential, sleep is a necessity, not a luxury. • Just as exercise and nutrition are essential for optimal health and happiness, so is sleep. • The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. • No other activity delivers so many benefits with so little effort
Rest • Sleep • Sleep requirements vary slightly from person to person • Teens and Preteens (ages 12-18) need between 8.5 and 10 hours of sleep per night to function at their best • There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally • Just because you’re able to operate on 7 hours of sleep doesn’t mean you wouldn’t feel a lot better and get more done if you spent an extra hour or two in bed. • Set a regular bedtime / Wake up at the same time every day • Sleep must be uninterrupted to be of value • Sleep needs to be in dark to be of maximum value
Rest • Myths about sleep • Myth 1 - Getting just 1 hour less sleep per night won’t affect your daytime functioning • Myth 2 - Your body adjusts quickly to different sleep schedules • Myth 3 - Extra sleep at night can cure you of problems with excessive daytime fatigue • Myth 4 - You can make up for lost sleep during the week by sleeping more on the weekends
Preparing for Our Ride • Few days before the ride; begin to hydrate • Day before ride eat food with complex carbohydrates • Pasta • Oatmeal • Brown Rice • Whole grain bread • Potatoes • Get plenty of rest
Trips for KidsCoachella Valley • Review • Helmets – fitting correctly • Bikes – Sizing and Assigning • Basics • Braking • Shifting • TFK Ride Rules • Ride In Parking Lot – Cone Courses
Helmets – Eyes, Ears, Mouth • When you first put on a helmet it should be snug and sit level on the head • Eyes – When you look up with your eyes you should be able to see the tip of your helmet • Ears – go between the “Y” shaped strap, buckles go under earlobes • Mouth – When you open your mouth to yawn you should feel slight pressure on the top of your head (or fit 2 fingers under strap)
Bikes – Sized and Assigned • When pedal is in lowest position, should have slight bend in knee • If seat is too low, you won’t have as much power and will hurt your knees. • Show how quick releases work
Braking • Evenly with both hands • Too much front brake = “ENDO” (end over end) • Too much back brake = “Skiddiot” (Don’t be a skiddiot!) • Ride with 2 fingers on brake levers, so you’re ready for anything
Shifting • Always pedal while shifting/ Pedaling softly • Raise your right hand – this is the hand you do most of your shifting with • Left is only for really steep up or down • Index Shifting – push with your thumb to make it easier/ push with your finger to make it harder • Twist Shift – pull towards you for easier/ away for harder
TFK Rules • Ride in Single File • Keep Two Bike Lengths • Ride on the right side of the road/ in the middle for single track • Communicate turning and stopping • If lost, stay put, we’ll come find you • Hands stay on the handlebars • Skidding wrecks the trails and tires