Author Archives: Coach George

UPDATE: 2017 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.

CLICK HERE for day-to-day Track & Field Schedule.

CLICK HERE for schedule of other athletic events.  It’s a “real” Olympics with tons of other sporting events.

And CLICK HERE for the flyer for the highly-recommended Celebration of Athletes on Monday, July 31.  Very, very cool event for the athletes.


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


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….


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

1 bagel with 2 tablespoons strawberry jam (71 g)
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.