ICE CREAM SOCIAL SUNDAY 18-DECEMBER

unknown-1Please join BERGEN XPRESS TRACK & FIELD
Cake, Ice Cream and Holiday Cheer.

Sunday, Dec. 18th
2:30 pm to 6:30 pm
2nd floor, Rodda Center, Votee Park,Teaneck
MAP GPS ref: 250 Colonial Court, Teaneck

Click here to RSVP

An opportunity to reconnect. If you’re considering joining the team or new to track and field, please bring your young athlete to meet their future teammates, coaches, and learn more about the BCX 2017 season.

This event is free and open to the public.

Please RSVP so we know how many goodies to bring….

Join Us For The 2017 Season

Teamwork.  Exercise.  Fun.  Winning.

Bergen County Xpress Track & Field trains boys and girls — kindergarten thru 8th grade — to be better athletes.   Sign Up for the 2017 season begins early next year.   Please take a moment to subscribe to our mailing list for news and updates.

BCX is the most established and decorated youth track and field program in New Jersey.  We produce champions.  Are athletes are some of the best in America in their events.  They receiving the training then need to excel in high school sports, and compete for college athletic scholarships.

Each BCX athlete has their own set of goals and customized, age-appropriate workout plan in a safe, friendly, family-oriented environment. We us yoga, body weight strength and running to help them excel in a wide range of track and field events.

For the past three years, BCX has dominated both the state and regional AAU and USATF Track and Field Championships.

On an average, 90 percent of our athletes who train for the full-season qualify for the AAU Junior Olympics national championship; 10 percent of the qualifiers finish top 8 USA in their events.

Last year  47 BCX athletes qualified for the AAU Junior Olympics Three dozen athletes traveled to Houston for the national championship.
Three of our athletes were 2016 AAU Junior Olympic All-Americans, and a half dozen  runners and throwers had top 25 finishes.

BCX, entering its 10th season, offers a high-quality track and field experience.  Our trained and experience coaching staff introduces the sport to novices as well as nurture young elite athletes striving for spots on the podium at state and national championships.
We practice four times a week at Teaneck High School beginning in March.RSP_7942

BCX competes in NJ, regional and national meets in the sprints, middle distance, long distance, relays, high jump, long jump, shot put, discuss and javelin. We are an official member club of USA Track & ield and the American Athletic Union, and we participate in sanctioned meets.

TJFL Running Man Logo1We are also training partners with Teaneck Pop Warner.  Many football players and cheerleaders training with BCX and compete in the full track and field season.  In fact, many of our athletes train with BCX so they can excel at swimming, baseball, basketball, tackle football and soccer.  Track makes every athlete better!IMG_0793.JPG

The BCX season begins with indoor strength and yoga exercise in February.  Our outdoor training begins in mid-March, and we compete in track meets from April through July. mostly in northern and central New Jersey and New York City.
Annually, for the athlete who qualify, we offer an optional early summer trip to the Junior Olympics — and several of our athletes are former national Junior Olympic medalists.

Our coaches have safety certifications and have undergone criminal background checks.

NCSI-Logo

AAU Junior Olympics: Suburban Detroit

jo_games_logo2-pngMark your calendars & schedule vacation time: The 2017 AAU Jr Olympics Track and Field competition is Saturday, July 29 thru Saturday, Aug. 5th.

Still too early for day-to-day event schedule, hotel  details, etc., but the events will be held at Eastern Michigan University, Rynearson Stadium, 799 North Hewitt Rd., Ypsilanti, MI  48197


 

 

Ice, Ice, Ice Sore Spots

UnknownBCX athletes in the conditioning phase of our training suffer sore knees and thighs.   You can help them recover faster.

Treatment?  Ice, ice, ice…..

Ice will reduce pain and swelling. Apply to prevent or minimize swelling. Apply the ice or cold pack for 10 to 20 minutes, 2 or more times a day.

  • Avoid things that might increase swelling, such as hot showers, hot tubs, hot packs.

Here’s a list of dos and don’t:

Don’t: Ice Before You Run

Numbing a body part before running can block signals to your brain that would tell you to back off. This may cause you to alter your gait, increasing injury risk.

Do: Apply Ice ASAP After a Run

Whether you suffer an acute injury or have a chronic issue, ice the area as soon as you get home. When applied immediately, ice decreases swelling and initiates healing.

Don’t: Leave It on Too Long

Don’t ice for more than 20 minutes or you’ll risk frostbite. If your skin looks red, it’s a warning sign you’re pushing it. Remove the ice once you feel numbness.

Do: Leave It on for Long Enough

“If you ice less than 10 minutes, you’ll cool your skin, but there will be minimal effect on underlying muscle tissue,” Dykstra says. “Fifteen to 20 minutes is ideal.”

Get over and prevent new injuries with this guide to the runner’s body.

Don’t: Call It Quits After One Day

An injury benefits from ice in the days following the trauma. But if your symptoms worsen, or if your knee has been nagging you since, uh, the Ice Age, see a doctor.

Recovery Snack

imagesWe ask that you prepare a “recovery snack” for you athletes to eat within 30 minutes after practice, heavy in protein and carbohydrates, such as banana and yogurt, or half bagel with peanut butter or a glass of chocolate milk and break roll.  Follow that with a dinner meal within 2 hours, again, heavy in carbs and protein.

And don’t forget the water. Several bottles per day.  NO SODA, NO SPORTS OR ENERGY DRINKS.

CLICK HERE for snack ideas and HERE for a longer discussion on youth athlete nutrition and HERE for high carbo menu ideas.

Carbo Load Before Races

pasta-fillBY COACH GEORGE

Here’s a primer on why runners should eat pasta, rice, potatoes, or other high-carb foods beginning 2 day before a track meet so your athlete comes to the starting line fully fueled and ready to go.

And don’t forget the water.  Lots and lots and lots of water bottles beginning Friday night…..NO SPORTS DRINKS, NO SODA, NO ENERGY DRINKS….

GOOD EATS

When you eat a bowl of spaghetti, most of the carbs are stored as glycogen in your muscles and liver. Glycogen is your body’s most easily accessible form of energy, but it’s not the only source. During a race, you burn both glycogen and fat.  But the latter is not as efficient, which means your body has to work harder to convert it into fuel.

When you run out of glycogen during a race, especially the longer races like the 400 meters (1 lap) and 800 meters (2 laps), you hit “the wall.” Your body has to slow down as it turns fat into energy.

You can’t completely fill your muscles with glycogen from just one meal, which is why you should start carbo-loading two or three days before your race.

Choose Wisely
Which carbs should you load up on?  85 to 95 percent of your diet beginning 2 days before the track meet should be carbs.

Tortillas, oatmeal, bread, pancakes, waffles, bagels, yogurt, and juice are all easy-to-digest options. Many fruits are high in carbs but are also high in fiber—and too much can cause stomach trouble midrace. Bananas are a low-fiber choice.  And you can peel apples, peaches, and pears to reduce their fiber content.

Feel free to eat white bread and baked potatoes without the skin since both are easily digested.

Avoid high-fat foods—like creamy sauces, cheese, butter, and oils—as well as too much protein.  They fill you up faster than carbs and take longer to digest.

 Meal Ideas

Breakfast
1 bagel with 2 tablespoons strawberry jam (71 g)
Oatmeal
1 medium banana (27 g)
8 ounces fruit yogurt (41 g)
8 ounces orange juice (26 g) Continue reading

Water, Water, Water

imagesGuidelines for Optimal Hydration

Sports Drinks: Not!

Save money.  Skip the Sports drinks, such as Gatorade and Powerade. These drinks are not — repeat, NOT — made for everyday use.  They are formulated for consumption by athletes who have been exercising and sweating intensely for 90 minutes or more. They are high in sugar and acid and can harm teeth, especially if sipped on for long periods of time.

In fact, sports drinks make you thirsty.

Water is the best drink for athletes.  Instead of a sports drink, try water and a carbohydrate-rich snack (see the snack list below) .

The American College of Sports Medicine (ACSM) provides the following guidelines for the maintenance of optimal hydration:

Before Exercise: 16 – 20 full ounces within the 2 hour period prior to exercise

During Exercise: 4 – 6 full ounces

Post Exercise: replace 24 full ounces for every one pound of body weight lost during exercise.

NOTE: Your child has lots of beverage choices, but the best source of hydration is still good old fashioned water. The problem is getting your child to drink that much. If you can couple your hydration and nutrition efforts, eating snacks like bagels, trail mix, dried fruit, or pretzels will stimulate the athletes’ thirst and encourage them to drink more. Alternatively, sports drinks like Gatorade are designed to stimulate thirst, so the athlete drinks more.