Summer 2016 Information

2016 Summer Cross Country / Track and Field Registration
Wednesday May 11th  (6-7 pm)
Sunday May 22nd (1-2 pm)

Registration Location
Rennie Park
821 Rennie Dr.
Katy, TX 77450

Cost 
$175 for Cross Country Camp Cash or Check made out to "Pony Express Track Club" 
$200 after May 31st w/ registration the first day of practice

$100 for Track and Field Camp Cash or Check made out to "Pony Express Track Club" 
$125  after June 19th w/ registration the first day of practice

Cross Country Camp Information
June 14th-July 22nd
Monday-Friday
7-8:45 am

Track and Field Camp Information
June 20th-July 1st
Monday-Friday
9-10 am

Camp Location
Memorial Parkway Junior High Track
21603 Park Tree Ln.
Katy, TX 77450

Contact info
Brittany Coker (Derks)
ponyexpresstrackclub@gmail.com

2015 Summer Cross Country Registration
Sunday May 3rd (2-3:30 pm)
Sunday May 31st (2-3:30 pm)

Registration Location
Rennie Park
821 Rennie Dr.
Katy, TX 77450

Cost 
$125 Cash or Check made out to "Pony Express Track Club" 
$150 after May 31st w/ registration the first day of practice

Camp Information
July 6th-July 31st
Monday-Friday
7-8:45 am

Camp Location
Memorial Parkway Junior High
21603 Park Tree Ln.
Katy, TX 77450

Contact info
Brittany Derks
ponyexpresstrackclub@gmail.com

Nutrition

Developing an Eating Plan to Maximize your Workout

Pre Exercise:

Consume .5-2.0 grams of carbs per pound of body weight 1-4 hours before exercising over 90 minutes or pre race.

1 hour= .5/lb

2 hours= 1.0/lb

3 hours= 1.5/lb

4 hours= 2.0/ lb

When you wake up in the morning you are in a fasted state because your body is using your stored glucose while you sleep. By eating a pre exercise meal you are topping off the “tank”, essentially making sure your stored energy levels are full.

What time you eat your pre exercise meal needs to be individualized to your tolerances and training or competition schedule.

Never try something new on race day!

During Exercise: (This may be applicable when we get to long runs lasting this long)

Consume 30-60 grams of carbs per hour during exercise lasting longer than 90 minutes.

Consume the carbohydrates starting at 1 hour and continue in 30 minute increments.

The average person can absorb about 1 gram of carbs per minute (60 g per hour). Some athletes can absorb up to 100 g per hour.

Post Exercise:

Because muscle glycogen storage is slightly enhanced 2 hours after exercise try to eat within the first 30 minutes after the race or workout. It is recommended to consume .5-.7 grams of carbs per pound of body weight. In addition, eat 6-20 grams of protein.

High glycemic index foods elicit a higher insulin response, such as breads and cereals.

Good post exercise foods:

Smoothie combining milk, yogurt, fresh fruit

Yogurt with juice or granola bar or turkey sandwich

Cereal with milk and fruit or leftover pizza

Chocolate milk is a great recovery drink

Link to registration

https://www.signmeup.com/site/reg/register.aspx?fid=R32V7J7