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Ronald Turner
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1 Published by Parrot Media, Galveston TX

RACE-DAY CHECKLIST Get ready for race day by organizing your gear. Here is a checklist of clothing, equipment, etc. that you will need on race day. Don t leave home (or your hotel) without them!

2 RACE-DAY CHECKLIST Get ready for race day by organizing your gear. Here is a checklist of clothing, equipment, etc. that you will need on race day. Don t leave home (or your hotel) without them! A big Texas welcome to all of our Lone Star Triathlon Festival participants, their families, and friends. We thank you for supporting the second annual Lone Star Triathlon, and wish you an enjoyable weekend here on beautiful Galveston Island. With the tremendous support of the Moody Gardens staff, local businesses, sponsors, volunteers from the community, city officials, local law enforcement, Beach Patrol, and our medical team, Lone Star has become the early-season Texas classic. Our sincere thanks to everyone involved! With so many challenges in our world today, it feels like real change is beyond our control. Often we are so busy dealing with the day-to-day difficulties of our own lives, that we don t see how we could possibly make a difference in the world. We need to remember that positive change starts with the individual. As Abraham Lincoln once said, Whatever you are, be a good one. Triathlon gives us all the opportunity to be good good friends, good sports, and good athletes. And whatever you are outside of triathlon, try to be a good one of those, too - good mothers and fathers, good stewards of the earth, and good neighbors. All of that goodness will one day add up to greatness. We all have different reasons for doing triathlons, but for all of us, making it to the finish line is an emotional journey. Whether you re from Texas or Timbuktu, I hope you take home some positive energy and great memories to share with those you love. Be healthy and keep on tri-ing! Keith Jordan Race Director FOR THE SWIM Swim suit or tri suit Wetsuit Goggles (2 pairs) Sunscreen Body lubricant (prevents chafing) Towel Heart-rate monitor FOR THE BIKE Bicycle Helmet Bike shoes Jersey/singlet Bike shorts Sunglasses Bike pump Repair kit Spare tires/tubes FOR THE RUN Running shoes Socks Running shorts Hat Race belt FOR ENERGY/HYDRATION Water bottles Gatorade Endurance Formula Clif Bars Clif Shot Energy Gels First Aid supplies FROM YOUR RACE PACKET Timing chip/band Swim cap Race numbers ALSO course maps, parking info, and race instructions 2 Lonestar Triathlon Festival

FROM THE MAYOR Welcome Lone Star Triathlon Sponsored by Endor Fun Sports, your participation will benefit a number of Galveston charities and support groups such as

School, Save Our Beach Association and Krewes. Welcome Triathloners Last year 1800 athletes from 32 states competed; this year we expect 2,500 from 47 states or more.

Patrol, local law enforcement, city officials and hundreds of local volunteers.

Historic Downtown Postoffice and Strand offering Art Walk on March 1 st ; stay over the weekend at one of our unique hotels and bed and breakfasts, enjoy exceptional

3 FROM THE MAYOR Welcome Lone Star Triathlon Sponsored by Endor Fun Sports, your participation will benefit a number of Galveston charities and support groups such as Resource & Crisis Center, YMCA, BACA, Defeet Breast Cancer, Athletes for a Cure, Team in Training, Seaborne Challenge, Ball High School Honor Society, O Connell High School, Save Our Beach Association and Krewes. Welcome Triathloners Last year 1800 athletes from 32 states competed; this year we expect 2,500 from 47 states or more. Welcome to Moody Gardens Host site for the second year, beautiful and accessible with a staff ready to accommodate athletes and guests; assisted by the Galveston Beach Patrol, local law enforcement, city officials and hundreds of local volunteers. Welcome to Galveston Island Featuring three of our Island s greatest assets: Moody Gardens, Offats Bayou and a convenient and safe running and bike course; Visit our Historic Downtown Postoffice and Strand offering Art Walk on March 1 st ; stay over the weekend at one of our unique hotels and bed and breakfasts, enjoy exceptional cuisine and be sure to get some Gulf of Mexico sand between your toes. Something is always happening on Galveston Island, so please come back to see us often and at all seasons. Good luck and Godspeed, Lyda Ann Thomas, Mayor City of Galveston Lonestar Triathlon Festival 3

The Top 10 Hydration and Nutrition Tips for Endurance Athletes from The Gatorade Sports Science Institute (1) Know Your Sweat Rate and Follow Your Own Hydration Plan - Everyone sweats at their own

If you lost weight, drink more next time. If you gained weight, cut back on your fluids.

4 The Top 10 Hydration and Nutrition Tips for Endurance Athletes from The Gatorade Sports Science Institute (1) Know Your Sweat Rate and Follow Your Own Hydration Plan - Everyone sweats at their own rate, so don t copy what others are doing. To figure out your personal sweat rate, weigh yourself before and after training and competition with the goal to weigh the same before and after exercise. If you lost weight, drink more next time. If you gained weight, cut back on your fluids. Sweat rates can vary depending on environmental conditions, so be sure to calculate your sweat rate in various conditions. (2) Replace Weight Loss During Activity With Fluids If you did lose weight during training or competition, make sure you gain the weight back before your next session. After exercise, drink approximately 20 to 24 ounces of fluid for each pound lost. (3) Check the Color of Your Urine - An easy way to tell if you re properly hydrated is to check the color of your urine. If your urine is pale like lemonade, that s a sign of good hydration. Crystal-clear urine often indicates over-hydration and the need to cut back. Dark urine (like the color of apple juice) may signal dehydration and the need to drink more. (4) Choose the Right Beverage - When training for an endurance event, your beverage choice matters. Water can actually turn off the thirst mechanism too quickly, making it harder to stay hydrated over the long haul. Instead, look for a beverage with at least 110 mg of sodium and approximately 14 grams of carbohydrate per 8 ounces 1 to help replace the electrolytes you lose in sweat, promote rapid absorption, and supply energy. (5) Don t Over-Drink During Training or Competition - Whatever your beverage preference is, it s essential not to over-drink. Over hydrating can lead to a dangerous condition called hyponatremia. The risk of hyponatremia can be reduced by making certain your fluid intake does not exceed your sweat loss and by ingesting sodium-containing beverages or foods to help replace the sodium lost in sweat. For this reason, sports drinks can be more effective than plain water. level of carbohydrate leaves the stomach as quickly as water. 2 More concentrated levels of carbohydrate may stay in the gut longer and cause gastrointestinal distress. If consuming gels, be sure to drink plenty of water to dilute the carbohydrate level. (8) Replace Sodium - Sodium is the most critical electrolyte to replace. If you are a salty sweater, add salty foods like pretzels and chicken soup to your diet before and after the event. During training and competition consider a sports drink with additional sodium like Gatorade Endurance Formula (200 mg of sodium per 8 ounces). Sodium intake helps the body hold on to more of the fluid consumed and may reduce the risk of heat illness, cramping, and hyponatremia. (9) Consume Protein Post-Exercise - Protein consumed during exercise may impede hydration and has no conclusive performance benefit. The best time to consume protein is post-exercise for muscle recovery. 3 (10) Experiment with Hydration and Fueling Early in Your Training - Find out what will be offered on course and consider training with it. By the time you get to your competition, you ll know what works best for you and what to avoid. For more information to help develop your hydration strategies, visit or Sawka MN, et al. Med Sci Sports Exerc 39: , Shi X, et al. Med Sci Sports Exerc 27: , Levenhagen DK, et al. Med Sci Sports Exerc 34: , (6) Fuel Pre-Competition and During Competition - Fuel your body 2 to 3 hours before training and competitions. Consume high-energy foods like breads, cereals, pasta, rice, fruits, and vegetables. During activity, endurance athletes should consume between 30 and 60 grams of carbohydrate per hour to perform at their peak. 1 (7) Consume the Right Amount of Carbohydrates During Competition - If you re getting carbohydrates during activity through gels, bars, or concentrates, make sure it s no more than about a 6% concentration solution (14 to 15 grams per 8 ounces). Research has shown this 4 Lonestar Triathlon Festival

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13 Athletes For A Cure Athletes for a Cure, a program of the Prostate Cancer Foundation, is a fundraising and awareness program to assist individual athletes in their quest to raise money for better treatments and a cure for prostate cancer. Every dollar raised from the program goes directly to the Prostate Cancer Foundation. The online program provides athletes with multiple tools to create a home in the racing and fundraising community. Registered participants can upload photos, personal stories and race information on their own page; set donation goals; send s to their friends and family through the Friends Asking Friends network; and watch as their donations climb. Who Do You Race For? Race for the 1 in 6 We would like to invite you to be an Athlete for a Cure in All it takes is one race, anytime, anywhere, and that race could be the Lonestar Triathlon, one of our 2008 event partners. As an Athlete for a Cure, you can earn 2XU race uniforms, Newton Running shoes, entry fee reimbursements, hotel and airfare and even some one-on-one time with our Pro Athletes. See awards Prizes/tabid/78/Default.aspx At the same time you can race for the 1 in 6! Prostate Cancer is the most common non-skin cancer in America, affecting 1 in 6 men. In 2008, more than 218,000 men will be diagnosed with prostate cancer, and more than 27,000 men will die from the disease. One new case occurs every 2.5 minutes and a man dies from prostate cancer every 19 minutes. It is estimated that there are more than 2 million American men currently living with prostate cancer. You can do something about it right now and we can prove it. To see where your donations go, go to prostatecancerfoundation.org/site/c.itiwk2osg/b.46632/k. E3BA/About_PCF.htm To register go to: ZOOT SPORTS HAS UNLEASHED A RUNNING SHOE DESIGNED FOR TRIATHLETES By T.J. Murphy At the Interbike industry trade show last year, Eli Carlson, marketing director for California-based Zoot Sports, had a chat with elite triathlete and Ironman champion Heather Gollnick. The subject was socks. Carlson asked Gollnick why she wore socks during a race. Gollnick replied that there was only one reason: to prevent blisters. Considering the money, experience and science poured into running-shoe research, why does it seem that so few companies have asked this key question? In fact, running-shoe companies have addressed the blister question (or have tried to) with certain models over the years, and there are a number of runners and triathletes who race, if not train, sockless. One current example is the Nike Free 5.0, a shoe Nike says simulates the feel and action of barefoot running and by virtue is often worn without socks. Certain factors seem to come into play for athletes who successfully go without socks: The shoe must fit right, the inside of the shoe must have few seams and the runner/triathlete must have spent some time getting physically accustomed to the shoe. Zoot Sports is getting into the running-shoe market this spring with a product line that, among other things, is meant to fulfill the needs of triathletes who don t want to wear socks. Hitting the shelves in March, Zoot calls the Ultra Collection. That Zoot has designed its introduction into the running-show market to be worn sockless is an indication of its overall intent: Make shoes specific to the needs of triathletes. If you ve felt frustrated that major running-shoe companies are far more interested in the mainstream market s appetite for running shoes ( a $3.5 billion annual market) and are not paying attention to multisport, Zoot s expansion into running shoes should be a welcome sign. And in contrast to many of the larger show companies, which appear to be neglecting multisport, Zoot s first step was to talk to triathletes. According to Zoot s Aaron Azevedo, a 17-year industry veteran (formerly with Saucony and Hind) and leader of Zoot s runningshoe team, the beginning of the Ultra Collection began when it put together a summit composed of triathletes, runners and ultra-runners and asked: What is it about running shoes that drives you crazy? What s missing? What doesn t work? We wanted the horror stories about what they were using, Azevedo says. Our goal was to have athletes be involved throughout the entire process. Azevedo says that after a series of such focus groups, prototypes were created to solve four core problems. We fine-tuned out thinking after a focus group composed mostly of triathletes. It was intense. The problems we decided Zoot needed to solve are what we call the four key differentiators. The differentiators, as Azevedo referred to them, consist of the following. SPEED OF ENTRY: The need to get in and out of the T2 as quickly as possible. SOCKLESS WEAR: Triathletes don t want to take the time to put on socks. WATER RETENTION: Studies have shown that traditional running shoes can gain an additional 30 percent of weight during a race. BIOMECHANICS: Athletes run differently after racing on a bike During the prototype stage, Zoot experimented with technologies to solve these problems. Azevedo says that, for example, they played endlessly with the lacing system. They also looked hard at the way cushioning was doled out, with typical running shoes manufactured with the bulk of cushioning under the heel. Every company has a big squishy thing in the heel,: Azevedo says. But this is done with no thought that good runners are not slow [i.e.e heavy heel strikers]. Instead, Azevedo says Zoot designed its shoes for mid-foot strikers, with a shank of carbon fiber to help generate a strong push off. The 2007 Hawaii Ironman was the stage of the Ultra Collection s soft launch. Some 350 athletes tested the shoes during the week, and Carlson says she had cases of triathletes, despite the newness of the product, who elected to use the shoe in the race. In Kona, Carlson says Zoot received feedback suggesting that its shoe design and production process was a success. Triathletes particularly liked the sockless design and the fact they could pour water over their heads and the shoe would permit the water to drain through instead of saturating and weighing down the shoe. Zoot s shoes will be available for the ultimate focus group - the triathlon world - in March. For more info, got to Zootsports.com Lonestar Triathlon Festival 13

Dream Home or Vacation Home Now Building on Galveston Island!

Weekley can help you bring your coastal homeowning dreams to life.

an existing home or build on an empty site.

acreage land. Come see why David Weekley s Build on Your Lot is right for you!

See hundreds of award-winning floorplans, take a virtual tour, and much more

availability of homes or communities are subject to change without notice or

14 Dream Home or Vacation Home Now Building on Galveston Island! Whether you already have your own site or need help finding one, David Weekley can help you bring your coastal homeowning dreams to life. Through David Weekley s Build on Your Lot, we can facilitate the tear down of an existing home or build on an empty site. We have plans that suit the needs of a coastal site, traditional site or acreage land. Come see why David Weekley s Build on Your Lot is right for you! Call 281/ for more information. See hundreds of award-winning floorplans, take a virtual tour, and much more at Prices, plans, dimensions, features, specifications, materials and availability of homes or communities are subject to change without notice or obligation. Illustrations are artist s depictions only and may differ from completed improvements. Copyright 2007 David Weekley Homes - All Rights Reserved. 14 Lonestar Triathlon Festival

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Half marathon nutrition guide. An overview of the scientific literature and its application

Half marathon nutrition guide. An overview of the scientific literature and its application Half marathon nutrition guide An overview of the scientific literature and its application Half marathon Nutrition guide Written by Professor Asker Jeukendrup For a half marathon or other 1-3h event, nutrition