WELCOME Cheetahs & Cheetah Parents! This page is dedicated to Cheetah specific information. Coaches or the Club will place all Cheetah specific information on THIS PAGE. Check it regularly during the Skating season to remain up to date.
OFF - Season Training Option #1
Level 10 - Weight & Fitness Training
OFF - Season Training Option #3
Dry Land Outdoor Activities - with Coach Taylor
OFF - Season Training Option - #2
Commencing Year-Round Training - intensive
Interested? Email Coach Brad directly at firstname.lastname@example.org to let him know you are interested and to arrange for an interview/discussion time.
Skater Health & Development Tips - from the Coaches
Issue #1: Recovery Nutrition - Milk
The best sources of carbohydrate and protein, as well as the ideal carbohydrate to protein ratio will always be hotly debated. However, the consensus of research suggests that the ideal recovery drink should be comprised of an easily digested carbohydrate and whey/casein mixture of protein. The carbohydrate to protein ratio ideally will also reflect your individual weight goals as well as training demands. This ratio should increase with the intensity of your training, leaving it to fall anywhere between 2-4g of carbohydrate for every 1g of protein.
As it happens, these guidelines remarkably resemble the components of low-fat milk(1)!
Countdown to optimal recovery:
With every passing minute, your refueling ‘window of opportunity’ becomes smaller and smaller. The largest window is in the first 30 minutes or so; after that the window gets smaller and smaller making recovery less efficient.
Based on compelling research, low-fat milk is an effective post-training recovery drink. When used in conjunction with resistance training, it produces gains in muscle mass, aids in hydration and speeds recovery. To some, this is surprising news! How can something as simple as low-fat milk produce such results? The answer lies in the components of milk. They closely resemble the previously mentioned guidelines for an effective recovery drink. In fact the similarities are startling; milk is first and foremost a liquid, contains easily digested carbohydrate and a mixture of whey/casein protein. In addition, the carbohydrate to protein ratio of milk can easily be manipulated to meet your needs by adding something like syrup, a chocolate stir-in or a wholesome piece of fruit.
Does this mean that specially engineered recovery supplements are useless? No! But it will allow younger athletes and those who are on a tight budget to effectively recover and make lean body mass gains without breaking the bank.
When choosing a recovery beverage, consider the intensity of workouts. The more intense, the greater the carbohydrate demands to replenish fuel. Low- to moderate-intensity training recovery can be achieved with a 2:1 carbohydrate to protein ratio. Higher-intensity sessions will need a carbohydrate to protein ratio of nearer 3 or 4:1. For example: when doing low-moderate intensity training 16oz of skim milk with 1Tbsp chocolate syrup will likely do the trick!
Putting the body back into balance (John Ivy PhD)
Converting post-exercise environment from catabolic to anabolic state
- Increase blood insulin levels
- Lower blood cortisol levels and other catabolic hormones
- Strengthen the immune system
- Restore muscle and liver glycogen
- Stimulate muscle protein
- Synthesis and tissue repair