How to be a great supporter | Health24 http://www.health24.com/Fitness/Exercise/How-to-be-a-great-su... ADVERTISEMENT News24.com | OLX | Pricecheck | Property24 | Kalahari.com | Careers24 Win Maxed Elite Racers SEARCH Win amazing toys at Game Win R1000 in cash! News Medical A-Z Experts Lifestyle Ride Free Tools Multimedia Home > Fitness > Exercise Forums Win! Blogs COMMENTED MOST READ SHARED 18 APRIL 2012 Stem-cell therapy wipes out HIV in two patients How to be a great supporter Top 10 worst male health habits Fats: the good, bad and ugly Here's how to cheer your favourite in the Spec-Savers Ironman Conjunctivitis (pink eye) Pacemakers South Africa on April 22. ADVERTISEMENT 0 They say behind every great man is a great Health24 woman; in ultra-distance sport, behind every Like TAKE A Flexibility test » great athlete is a great supporter. Yet knowing what to do, when as a supporter isn’t always as START A blog » clear-cut as a 42k training programme. So to help JOIN Forums » the upcoming Spec-Savers Ironman South Africa ASK Fitness Expert » 23,687 people like Health24. cheerleaders be their athlete’s best secret weapon on April 22, Virgin Active's Chantel Rall has compiled a selection of top tips that will get the supporters through the race, pain-free. Facebook social plugin Learn about medical conditions ADHD 5 exercises for a killer Allergy 5 extra years Anaemia six-pack Anaesthesia Arthritis Cancer Cholesterol Dandruff Dehydration Diabetes Enviro Health Fatigue Fever Genetics HIV Immune System Get a quote Looking for a medical scheme and life insurance? In the week before race day: Get a quote today. Get to the grocery store a few days before the race as thousands of people will converge on Port Elizabeth and your grocer may be sold out of your favourite snack or athlete’s preparation food. Help your athlete pack all their nutrition into waterproof ziplock bags so nothing will be ruined in case of bad weather during the course. Check the weather forecast and stock-up on sunscreen or get an umbrella. Make a note to pack a Medihelp Momentum change of warm clothing as the temperature may drop as night-fall approaches. Stock-up on liquids for the day and chill in the fridge or freezer. Study the route and plan where you will be station for the best view of the rave. The race consists of HEALTH 1 of 3 Share Your friends recommend... Follow Health24 Latest Multimedia How bikes and cars can peacefully coexist on News24.com Network More 2013/07/04 12:27 PM How to be a great supporter | Health24 http://www.health24.com/Fitness/Exercise/How-to-be-a-great-su... News24.com | OLX | Pricecheck | Property24 | Kalahari.com | Careers24 Virgin Active – which will be based at water station 7, corners of Admiralty Road and Marine drive is an ideal spot to watch your athlete. Ensure your athlete gets as much sleep as possible the night before the night before i.e. Thursday, as race-jitters could set in compromising sleep – and performance. Cross-check the items to pack for the athlete (power gels, drinks or snacks rich in carbohydrates) the night before. Do not forget to pack your own drinks and food. Keep any big conversations or announcements for after the race; While you may feel in the mood for chatting the night before, your athlete may not. Be considerate and give them their space to ‘get into the zone’ even if that means quietly in front of the TV. Race day: Set your alarm before your athlete to ensure they get up when their own alarm goes off. Being flustered getting to the start is not the way to start a successful day Make sure your athlete has a carbo-loaded light breakfast two to three hours before the start of the race. Try low-fibre cereal and fat-free or low-fat milk or yoghurt; oatmeal with a sprinkling of walnuts SEE ALL MULTIMEDIA » or toast with a hard-boiled egg. Double check that you have all your items on the checklist with you when leaving for the race and don’t forget your placard. Find a good spot on the course so you can cheer your athlete on – they’ll really appreciate the support and may even perform better for it. As the race spans the full day, you’ll be sitting or standing for long periods of time. Try and do some stretching exercises in-between to improve your circulation. Consider these:Side stretch: Stand up straight with your feet together, fingers interlaced at chest French Bulldog helps kids with facial differences level. Turn your palms away and raise your arms overhead. Lengthen your arms, torso and legs. Relax your neck and hold for five seconds. Leg muscle stretch: Starting with your toes, tense and Lentil, a French Bulldog with a cleft palate and cleft lip is being used to help raise awareness of children with craniofacial abnormalities. release every muscle up your leg until you get to the groin area. Do this slowly so you feel the pull and release of your calves, thighs and all muscles up and down your legs. Hydrate as often as possible and don’t forget to eat. Standing around and cheering on your athlete can become quite exhausting, leaving you feeling faint and weak if you do not get any sustenance. Pug Shots | Central Bark | The Scoop Remember to have fun! Your athlete is counting on you to keep him or her motivated and being in good spirits might just give them that extra push. Even if you’re feeling tired, your smiling face may More pet-centric news... be the difference between a 9h59 or 10hrs finishing time. Lastly, have a blanket or something warm for your athlete on-hand when they finish the race. While space blankets are often provided, a familiar tracksuit top or dry towel is sure to be greatly appreciated. (Reference: Virgin Active) Pet Poisons: Danger in the garden (Health24, April 2012) (Picture: Group of friends cheering on Shutterstock) Social News Experience See what your friends are reading and share the articles you are reading More: Fitness Exercise Sponsored links Get a quote Momentum Health Momentum - save up to 35% on healthcare Medihelp - quality, affordable medical scheme cover Medihelp Hospital cover from just R3 a day! Love 2 Meet Read Health24’s Comments Policy COMMENT ON THIS STORY Quality lenses at great prices 0 comments ADD YOUR COMMENT Comment 1500 characters remaining POST COMMENT HEALTH 2 of 3 Share Your friends recommend... Follow Health24 News24.com Network More 2013/07/04 12:27 PM