Triathlon Nutrition

Food is fuel, and when one of the things you should be doing when preparing for a triathlon is making sure your giving your body the right fuel. Changes to your diet may be in order to make sure that you’re getting the right triathlon nutrition, and you may even want to consider taking supplements.

You’ll have a far better chance of succeeding if you eat the right foods and consume the proper amount of calories, minerals, and vitamins. Your body needs to be in tip-top shape if you really want to succeed. That means you’ll need to be in good shape, follow the proper training regimen, and do what you can to avoid any injuries.

One of the things you need to do when you’re training for a triathlon is to feed your body what it needs to perform at its best. Some people blow off triathlon nutrition because a lot of calories are getting burned off as they train. While it’s true that you’ll need to take in a lot of calories for your training, you’ll be far better off when you eat wholesome foods than you will if you mostly eat junk.

On the other hand, many thriathletes understand how important it is to follow the proper triathlon nutrition, which is why they consult professional dietitians. Talking to a professional dietitian will help you determine the best nutrition plan for you while you’re training.

More than likely, a dietitian will recommend a diet that’s most appropriate for someone who engages in physically demanding activities– like training! He’ll probably suggest that you eat plenty of fresh, wholesome foods that are full of minerals and vitamins.

Grains, lean meats, vegetables, and fruits are all wholesome foods that will give your body the energy it needs to keep on training. Relying on pricey drinks and energy bars can get really expensive, so you’ll do better if you plan meals that contain these foods.

Stay away from foods high in sugar and fat when you’re training for a triathlon. Your training will be negatively affected when you consume a lot of junk food. You should also steer clear of alcohol, because that will leave you dehydrated.


It should not happen though. Hypothermia is a killer of the unprepared and the careless. If you are properly clothed, well fed and not over-tired you should be in no danger. You must use your equipment when it is needed, of course. People have died with warm clothing and bivvy bags in their rucksacks. You should never leave essential gear behind either, even in the middle of a heat wave. During the long, hot summer of 1995 a walker died in the English Lake District after he became lost because he did not have adequate clothing when a cool, damp evening mist caused a rapid drop in temperature. Most hypothermia occurs in temperatures well above freezing, probably because people go out with minimal equipment due to warm weather when they set off. Winter walkers expect cold weather and are usually well prepared.

If someone in your party shows signs of hypothermia take immediate action. If you can, the first thing is to seek nearby shelter such as a large boulder. Do not spend time searching for shelter, though, as the sufferer could be deteriorating rapidly. The aim is to minimize further heat loss and start re-warming immediately. The casualty should be put in a bivvy bag as soon as possible, with some form of insulation such as sitmats and rucksacks underneath them. If they are conscious, they should be given hot drinks and food. Ideally, wet clothing should be removed and replaced with dry warm items. Unless you have a tent or group shelter this probably cannot be done without further heat loss, which must be avoided. In that case just the wet outer layer should be taken off then dry clothing put on over the damp inner garments. The only exception I would make to this is if the casualty is wearing cotton next to the skin, which they should not be doing. Because lots of body heat is needed to dry out wet cotton I would remove this garment and replace it with wool, silk or synthetic top even at the risk of losing some heat in the process. Putting the casualty in a sleeping bag, if you have one, will also help. Because the casualty may not be able to produce enough heat themselves it is better if someone else gets in it and warms it up first. If there is room someone could also get in the bivvy or sleeping bag with the casualty for extra warmth. While doing all this keep reassuring the casualty that all will be well. In a group everyone can huddle round the casualty for added warmth.

What you should never do is rub the casualty to warm them up as this speeds up the circulation, which slows down in hypothermia so that the core of the body containing crucial organs like the heart and lungs stays as warm as possible. Once a person starts to become seriously hypothermic circulation becomes very slow and blood near the surface of the body becomes very cold. If the circulation is speeded up this cold blood returns to the heart where it can cause serious problems. This can also happen with re-warming by skin to skin contact so having someone naked get into the bivvy bag or sleeping bag with the hypothermia victim, a standard recommendation until very recently, is not a good idea. Alcohol has the same effect too so forget the St Bernard and the brandy and save the contents of your hip flask for when you get back down and are inside in the warm.

If the casualty shows signs of recovery descend by the quickest safe route. Further exercise will help the warming process once it has begun as long as the casualty stays warm and dry. Do not make someone try to walk if they do not recover fully as this means the hypothermia is more severe and you have a serious situation. Whether you move on or stay put send someone for help and make sure that the rest of the party keep warm.

Hiking Destinations in France

France is home to some of the most striking mountain ranges. The Pyrenees and the Alps are the two most favored destinations among the hikers. These mountain ranges offer exceptional conditions suitable for trekking as well as for hiking adventures.

Hiking is famous all over Europe. But France is considered as the best place for its unparalleled natural variety. Besides, the country also offers a good network of hiking trails. It provides diverse levels of hiking routes.

The hiking routes of France is spread over 40,000 km. It includes a range of stunning terrains which meet requirements of both experienced and amateur hikers. If you are in search for the best and the most exciting hiking experience, you can always go out hiking in the wonderful terrains of France.

Some of the major hiking destinations of France are the French Alps, the Jura, the island of Corsica, the Pyrenees, the Massif Central and the Champagne. Some of the other famous hiking spots include the Dordogne valley, Brittany, Languedoc, Burgundy, Aquitaine, Mont Saint Michel, Perigord region, the Ile de France region and the Alsace region. Tourists coming here can also opt for rock climb hiking at the Chamonix alpine.

Hiking in the French Alps will offer an opportunity to enjoy the breath taking view of this highest peak of Europe. On the other hand, Alsace region is another most popular hiking spot which attracts many travelers each year. This particular hiking area provides the taste of the wonderful French architecture and culture. You can also explore the popular Alsatian wine yard, medieval villages and a variety of French delicacies in the Alsace.

Hiking is common in the Queenstown area of France as most of the multi-day French hiking trails begins from here. One of such hiking trail is Routebourne track which starts from the Queenstown region. Hiking Tours in France are conducted by different reputed agencies for the convenience of hikers visiting this country all round the year.

Reasons Everyone Can Enjoy Rock Climbing

  • It can be enjoyed both indoors and outdoors. With much technological advancement, indoor rock climbing centres have been created for competitors to practice in and for beginners to get a taste of the activity. These facilities introduce novice climbers to the equipment and techniques of the sport. Amazingly, some centres can provide an almost too close resemblance to outdoor edifices, which provides adequate training for outdoors climbing.
  • Rock climbing is for all ages! It’s an activity that can be enjoyed by children as young as 5 years old and as old as your body will allow you to enjoy this activity. Young participants of the sport often practice in indoor rock climbing centres where specific equipment for their body and age are available. Climbing walls are also provided for any skill and level of competency. Such facilities develop strength and discipline in the process. Height maybe a factor in this sport but it’s mainly all about the degree of climb difficulty. An edifice may be only a few feet in height, but the slope and angles of the surface determines the climb’s degree of difficulty. The variety of climbing walls available in an indoor facility means that no matter what age or skill level you are at there is something to challenge everyone.
  • Rock climbing is not just about great heights or fabulous sceneries, it is also an activity that builds confidence, discipline and a great respect for safety. Though an individual sport that involves a great deal of serenity, it’s also a goal oriented activity that provides a lot of physical and mental challenges. Each climb is a milestone for the human spirit and will definitely get you hooked one achievement after the other. Apart from the physical benefits, discipline is something that is innately developed. Knowing when to push your limits and when to relax and logically continue. The discipline of keeping a healthy body and mind to ensure that you are always on top of your game. This discipline also involves awareness of the inherent risks that come with the sport. Rock climbing is a sport not meant to defy gravity, it involves safety measures to prevent gravity from working on a climber to result in a fall.

Rock climbing is a fun sport that everyone can enjoy. Years of development and innovation has made this sport an activity that can be enjoyed by any individual, young or old, skilled or not. With the convenience of indoor rock climbing centres, people need not break an arm and a limb just to experience the activity. It is a fun filled activity that is easy, safe and convenient for everyone.

About Triathlon Suits

Being the type of suit that provides most of the advantages in using the principle of cold and heat absorption, wet suits seem to rank top among all choices.

But not all wet suits are alike. There are those that were specifically designed for SCUBA diving, surfing and those that are perfect for triathlon races.

From the suit’s simplest form, they have undoubtedly morphed into varying classifications that optimize the use of wet and cold system.

Basic physics tell us that heat transfers from a hot object towards a colder one. This law is so simple that you can bet it and argue otherwise ’til your wit’s end. No triathlon suit can prevent the exchange of cold and heat. After all, that is not the work they were intended to do. However, many are so entirely engineered to make as much delay of the heat transfer as physical science would allow.

It is critical for a triathlon swimmer to preserve as much heat as his suit will allow because delay (even by a second or two) can create a large discrepancy between you and the racer running before and after you.

The loss of heat in water are dependent on several variables including the total mass of the person’s body, a person’s physical exertion, the materials used in creating the triathlon suit and the temperature of the surrounding water itself.

The ideal triathlon suit, or any wet suit for that matter, is one that is made of three layers. The outer protective layer, the insulation layer and the wicking layer.

The outer protective layer is obviously the one that coats the whole of the suit. The more popular material used for this is the neoprene. This works well yet very delicate that simple scratches may actually cause the suit to get serious damages.

The insulation layer, on the other hand, appears in many varieties. The most usual choices include wooly bear, open-cell foam, type-B marine thinsulate, and radiant barriers.

Short Mat Bowls

In today’s image-obsessed world, there are probably a few people who would simply plump for the snazzy orange set with the green stripes running down the side (believe it or not, these do exist!). Now that’s all fine and dandy if you want to make a statement and stand out from the crowd. But aside from the fact that everyone will know it’s you who sent that terrible bowl that was 5 yards short of the jack, it’s not a good idea to base your decision on looks alone.

If you’re really serious about improving your short mat bowls game, there are a few key points you should consider when selecting your bowls. The first thing to think about is the weight of the bowl. Obviously you want to be able to hold it comfortably in your hand first and foremost, but you also need to be able to “feel the weight.” Bearing in mind that adding that all important extra yard might take just an extra ounce of strength in your delivery, you really want to be able to “feel” the bowl to be able to make the necessary adjustment. It’s always a good idea to have a practice with a friend or team mate’s bowls, trying out different weights to get an idea of what is right for you.

Once you think you’ve found the right sort of weight that suits you, the next step is deciding on the size. Now, in days gone by if you decided for instance, that a 2lb 12oz bowl felt like a good weight, you were pretty much stuck with the size that that particular weight came in.

However, thanks to the wonders of high density and low density bowls, we can now choose a set which is either smaller or larger than the standard density size. This means that if you like the “feel” of a 2lb 12oz bowl, but (like me) you have fairly small hands, you could opt for a 2lb 12oz “high density” bowl; which will be the same size as a standard 2lb 10oz but with all the weight of a 2lb 12oz one!

Equally, if you have giant sized hands but maybe have the strength of a new born lamb (!) then you might want to go with a low density bowl; a larger bowl but in a lighter weight.

The final important factor to take into account when selecting your short mat bowls is the strength of the bias. This is the clever part of your bowl which makes the bowl turn (or peg) as it begins to slow down. As a general rule, a bowl which is made for crown green bowls has a standard bias, whereas bowls manufactured specifically for indoor bowls or short mat bowling tend to have a stronger bias, resulting in a greater effect when the bowl turns.

Under the official rules of short mat bowling, you aren’t restricted to the type of bowl you can use which means you can play with crown green, flat green, indoor or short mat bowls. Therefore, the decision is again down to personal preference; whether you feel more comfortable playing with a bowl which turns more (an indoor or short mat bowl) or a weaker biased crown green bowl.

As somebody who plays crown green bowls as well as short mat, I use my crown green woods for both. However, I tend to play lead in a team of three during short mat games, which means there are never too many other bowls for me to bowl around when I send mine. For somebody who plays second or more particularly, third as skip, I would recommend playing with indoor/short mat bowls as the stronger bias is of great benefit when you are trying to negotiate the minefield of bowls that usually exist towards the conclusion of an end.

There you have it then. As long as you keep the above factors in mind you can’t go far wrong; so you’re free to go and get that fancy set of orange and green bowls you’ve had your eye on all this time!

Scuba Diver Safety Lights

Many of these divers are swept away by currents, get separated from the other divers or encounter adverse underwater conditions that affects their sense of direction and time. The problem is that in a third world country the tour boat operator may be less concerned with the divers safety than keeping on schedule. And if you have a problem there are no lawyers that will sue someone.

Basically you are on your own or if you are diving with someone then it is imperative that you look out for each other throughout the dive. I did a dive in the Bahamas a couple of years ago and while clearing my ears upon the decent the dive master and three divers disappeared by the time I got to the bottom. In fact I never saw the dive master again until he surfaced forty minutes later. Luckily I had my friend watching out for me and waiting for me until I descended!

If you Google lost scuba divers you will be amazed at the number of lost divers and some of the tragic stories that ended in death. So what is a diver supposed to do to prevent you or your dive buddy getting lost in the middle of the ocean?

Common sense is the first and foremost rule of thumb! Don’t wander off, be aware of where the dive master is at all times, keep an eye on your other fellow divers, be aware of the strong currents that can move you at over 5 miles an hour, when you surface deploy your BC and look for the dive boat and other divers, have a signaling light or safety light with you.

Obviously there will be situations where you will find yourself in trouble but the key point is not to panic! Especially if you get to the surface and you are unable to see the dive boat or other fellow divers. This can also happen if the swells and waves are over four feet high and since you are floating low in the water the boat actually might be a hundred yards away and not be able to see you.

If you panic you will not be able to think clearly and you will waste precious energy. Time is against you because if there are strong currents they will be moving you farther and farther away from your starting point and you will start losing heat despite wearing a wet suit. Another thing to consider is if you are floating in the ocean you will need drinking water long before you need food and the sun will burn you.

Some basic precautions may improve your chances for survival. They have an inflatable signal devise that might be helpful but where do you keep it is the question. Another solution which is more helpful at dusk and at night is a signal light that obviously needs to be waterproof and long lasting.

Presently there are some lights on the market that will provide some help based on the color of the light, duration of the light, flashing or solid color, depth ability of the light, size of the safety light and durability.

Based on basic physics the most visible light either underwater or on top is a white flashing led light. Many of the lights that are supposed to be visible are solid and in different colors. Not the best choice if you want to be seen.

My preference is a water activated light that is bright white and flashing. There is a new company called diver savers that sells two types of lights that can literally last more than a 150 hours of continuous usage. Better than most of the others that rely on alkaline batteries that at most will burn for only thirty hours which is just over a day and probably not long enough in most cases.

Some of the lights on the market are the Trident Led Light Stick, the Trident Mini Flashing Light, the \waterproof Scuba Diving Strobe, the I Torch Firefly, the Princeton Tec Aqua Strobe, the Tek Tite Led Strobe, the Dive Buddy locator and the Diver Snorkel Beacon Light. These lights range from ten dollars up to sixty five dollars and some are plain junk and others are very well made.

Bowling Ball Weight

Ten pin bowling balls are available by weight in, 1 pound increments, from about 6 pounds up to the maximum of 16 pounds. Beginning or younger bowlers usually start with a lighter weight ball, and as their skill increases, or as they grow they move to a heavier ball. Many bowlers get to a ball weight that they feel is their maximum weight and stay there for many years.

Many mature male bowlers, I would even say most, use a 16 pound ball. For many of them this is the correct weight for them, and for just as many it is probably too heavy. Male ego being what it is prevents them from thinking of changing to a lower weight.

There is a myth among bowlers that by changing to a lighter weight ball they will not be as effective at carrying the corner pins, or they will not bowl as many strikes. At some lighter weights this may be true; however that weight is much lighter than most bowlers think. In reality a properly delivered 12 pound ball is as effective as a properly thrown 16 pound ball.

Most bowlers are not aware of the intense exertion a heavy bowling ball can put on their joints, many of them, are afraid to change to a lower weight. And they are not aware of how much less pain they will have, and how much better they may bowl, using a lower weight ball.

Using myself as an example, I have been bowling competitively in leagues and tournaments for more that forty years with an average of between 185 and 205. For most of that time I used a 16 pound ball. A few years ago I noticed that after league bowling my shoulder would hurt for a couple of days afterward, sometimes to the point that I could not perform normal household chores. Of course I bought into that myth about not being able to carry as many strikes, and having one of those aforementioned male egos, I suffered for more than a year before thinking of changing.

Then there is also the cost of changing that needs to be considered. I had about 6 or 7 bowling balls, and a couple of favorites all were 16 pounds, I toyed with the thought of buying only one lighter ball, but felt that this would not really help as I knew I would need to change balls as lane conditions dictated. I bite the bullet and bought 4 new 15 pound balls, and gave away all of my 16 pounders, even the favorites.

And what was the outcome of this experiment? My average has remained about what it was, and even a little higher, I have no more trouble with corner pins than before and still carry my share of strikes, some of my team mates would say more than my share. And I have no shoulder pain, even after a 6 or more game tournament, and to my wife’s delight I no longer get out of the household chores.

Since I changed to the lower weight a few of my team mates have also done so, one even went from 16 pounds down to 14 and he is bowling better than he ever did.

My advice, if you are experiencing pain from bowling, ditch the myth and the ego, go down at least one pound in weight and enjoy bowling more.

Safety Rules For Scuba Divers

Get The Appropriate Training

Scuba diving is fairly easy for most people to get the hang of; however, you should never go on a dive without getting the appropriate training. When you complete an official PADI training course you will find that you are not only safer, but you will also find yourself far more comfortable under the water. Most dive shops will insist that you are PADI certified before hiring equipment to you or allowing you to participate in dives. In addition to basic training, you may also want to take additional courses if you intend on taking part in deeper dives, wreck diving and cave exploration. It is worth noting that if your first experience of scuba diving is at a resort, they may not be as strict in terms of training – so for your own safety be mindful that 30 feet is an appropriate depth for a beginner!

Never Go Diving Alone

One scuba diving safety rule which should definitely not be ignored, is that you should never go diving on your own! It is most common to dive in small groups, but at a minimum you should always have at least one other person with you so that you can keep an eye on one another. If an emergency situation were to arise underwater, your buddy would make the difference between life or death so never be tempted to dive on your own!

Stay In Good Shape

Although scuba diving is suitable for all ages and fitness levels, you do need to be in good general health and it can be advantageous to be in good physical shape. You do not need to be a star athlete, but you should at the very least be able to swim and be strong enough to carry the equipment. It is always a good idea to have regular physicals to ensure that you are in good health if you are regularly diving. Around a third of all scuba diving fatalities stem from heart and circulation issues, so it is best to take precautions. Also, you should never dive if you are feeling unwell in any way.

About Scuba Diving Signals

All the signals were created for better understanding between divers, because going every time to the surface to communicate is dangerous and some time there is no time for writing everything on a slate. The signals were also introduced by military divers in the early years of scuba diving.

Beside the hand signals used underwater, divers at the surface use other diving signals or devices to communicate.

The famous diver down flag (red with a white line across): indicates that there is a diver below. No other boats are allowed and there is a second, larger zone in which boat’s speed is limited. The flag can be placed on a boat or on a buoy. And in some countries it must go down when all divers are out of the water. Today this flag represents scuba diving worldwide.

  • The Alfa Flag (white and blue): in international shipping communications every letter of the alphabet is represented by a colored flag. This flag represents the letter “A” Alfa. By itself means “Diver Down; Keep Clear at slow speed”. The flag must be flown from any vessel that has diving operations going on which restricts ship’s maneuvers.
  • Surface marker buoys (SMB): Good for signaling boat drivers of your location while performing the safety stop or ascending. SMB makes boat drivers see you from far at the surface. The Yellow SMB it is used more commonly in tech-diving and means emergency underwater/ need assistance (for those divers that have to spend hours on decompression stops).