Welcome to the Training Page of Team NorCal!

If you are interested in going to the 2010 Transplant Games, but are wondering, "Am I healthy enough? Am I strong enough? Am I too old, too heavy, too sick, too busy?" , then you are not alone!

The athletes of Team NorCal come in all shapes, sizes, ages, abilities, and levels of organ function. We go to the Games to raise awareness of organ donation, to build a transplant community, and to celebrate whatever our bodies are capable of doing.

If you are interested in preparing yourself for the 2010 Games, here are some tips with a timeline.

Right Now:

1) Most important: Attitude and mental outlook is THE MOST important part of being an athlete. It means having an 'I CAN' attitude no matter what your lab values are, when you exercised last, what you can do every day. The best attitude is to love your body for where it is, to embrace what it can do, to show patience when you challenge it, to believe in its potential. The time to do that is RIGHT NOW. Give your body positive feedback- talk to it, feed it right, listen to it, pray for it, nourish it with medicines. Acceptance is critical in your positive attitude- your body and you can only do its best.

2) Keep your body moving: Staying active right now, nearly 2 years before the US Transplant Games, is the most important part of training.

Exercising three times a week for 30 minutes is the bare minimum to stay in regular shape. Start exercise with stretching the joints, warm-up, activity, cool-down, and stretching the muscles. DRINK PLENTY OF FLUIDS whether you sweat or not-- our kidneys work hard already with our medication! Exercise at an intensity where you are breathing heavily, perhaps sweating, but you can still carry on a conversation. This is a time to crosstrain- meaning, do something different if you like to, such as bike, swim, jog, walk, hike, or play a team sport so every muscle gets a different workout without straining one part of your body. Do what you enjoy, find someone you can train with, and set a schedule to keep it up. If you are overweight, this is a time to consider giving up a little extra sugar and fat in your diet. Stay active with the goal of being in the best shape you can be for the summer of 2010.

Summer 2009:

3) Explore the Transplant Games website for the sports competitions that are offered. See what you would like to try.

Find a facility in your community where you can practice that sport- take lessons, find a buddy, join a team, have fun playing and perfecting your skills. For example, if you like swimming, consider taking a stroke class to improve your technique and build muscle memory into your movements. Look up websites with tips to improve sprinting or your swing skills.

January 2010:

4) Tell your doctor you are going to the US Transplant Games and discuss your training with him or her.

If you get the green light, then... The training begins!

In January, I would start to exercise harder than normal three times a week for the exact sport in which you plan to compete. If you are doing cardiovascular activities such as cycling, running or swimming, that means breathing at 60%, then 70%, then 80% of normal. It means feeling the muscles begin to burn. You should feel sore the next day- that means your muscles are growing. This is called INTERVAL TRAINING- where you push hard and then go easy, push hard, and then go easy. ALWAYS STRETCH BEFORE AND AFTER AN INTENSE WORKOUT. Never go from zero to 100% of effort. If you are very sore, take one or two days off before working out again. Training with transplant teammates is a great way to motivate!

If you are training hard and often have sore muscles, talk to your doctor about increasing the protein in your diet (medical condition dependent).

Listen to your body. If you are tired, overworked, stressed or feel pain, stop and rest. Put ice on the painful area.

Three to six months before the Games:

5) Purchase or borrow any of the proper equipment you will need for your sport- cycling gear, rackets, new running shoes, etc. Break things in and start to feel comfortable with your gear.

6) In the summer, start training outdoors if you are doing an outdoor event, and try to exercise during the time of day when your event will be. That way your body can adjust to the heat and sunshine of Madison, Wisconsin (which shouldn't be too bad).

July 2010:

7) You have worked really hard to train for half a year. Mentally, tell yourself you are proud of your discipline. It is time to accept your body has reached its peak of performance by now. It is time to let go of doing more, and surrender the outcome of your competition to the uncontrollable abilities of other athletes at the Games.

8) Two weeks before the Games, start to calm down. Cross train and stretch, be gentle with your body, keep drinking. Get plenty of sleep.

MORE TIPS:

Always wear sunblock outside, even in the winter or in cloudy weather!
DRINK, DRINK, DRINK-- water, that is!
Stretch and listen to your joints and muscles- we recipients are especially sensitive.
Have your families join you to get into shape!
Contact your Team NorCal teammates for ideas and suggestions. We are all in this together!
Remember, the Transplant Games are about having fun. If you can't train properly, it is okay because many athletes come to the Games without any training and just do their best.
If you want to give up and stop, think of the donor families. We are doing this for them, for our donors, for the chance to be athletes because we can.

Welcome to the Training Page of Team NorCal!

If you are interested in going to the 2010 Transplant Games, but are wondering, "Am I healthy enough? Am I strong enough? Am I too old, too heavy, too sick, too busy?" , then you are not alone!

The athletes of Team NorCal come in all shapes, sizes, ages, abilities, and levels of organ function. We go to the Games to raise awareness of organ donation, to build a transplant community, and to celebrate whatever our bodies are capable of doing.

If you are interested in preparing yourself for the 2010 Games, here are some tips with a timeline.

Right Now:

2) Keep your body moving: Staying active right now, nearly 2 years before the US Transplant Games, is the most important part of training.

Summer 2009:

3) Explore the Transplant Games website for the sports competitions that are offered. See what you would like to try.

January 2010:

4) Tell your doctor you are going to the US Transplant Games and discuss your training with him or her.

If you get the green light, then... The training begins!

If you are training hard and often have sore muscles, talk to your doctor about increasing the protein in your diet (medical condition dependent).

Listen to your body. If you are tired, overworked, stressed or feel pain, stop and rest. Put ice on the painful area.

Three to six months before the Games:

5) Purchase or borrow any of the proper equipment you will need for your sport- cycling gear, rackets, new running shoes, etc. Break things in and start to feel comfortable with your gear.

6) In the summer, start training outdoors if you are doing an outdoor event, and try to exercise during the time of day when your event will be. That way your body can adjust to the heat and sunshine of Madison, Wisconsin (which shouldn't be too bad).

July 2010:

8) Two weeks before the Games, start to calm down. Cross train and stretch, be gentle with your body, keep drinking. Get plenty of sleep.

MORE TIPS:

Always wear sunblock outside, even in the winter or in cloudy weather!

DRINK, DRINK, DRINK-- water, that is!

Stretch and listen to your joints and muscles- we recipients are especially sensitive.

Have your families join you to get into shape!

Contact your Team NorCal teammates for ideas and suggestions. We are all in this together!

Remember, the Transplant Games are about having fun. If you can't train properly, it is okay because many athletes come to the Games without any training and just do their best.

If you want to give up and stop, think of the donor families. We are doing this for them, for our donors, for the chance to be athletes because we can.