| How to Prepare For a Race the Day Before Posted: 05 Aug 2016 05:00 PM PDT To prepare for a race, you must put in the months of physical training, hitting the pavement in preparation for the event. But what you do the day before the race can also have a big impact on your performance. Continuing the mental and nutritional routines that you established during training is key to being successful on race day. EditFinding Out Race-Day Details - Search for directions to the race site. Be sure to allow yourself plenty of time to get there, find parking, and check in.[1] Print a map if the race is in a remote location where cellular or GPS service may be spotty or lacking.
- Find out when and where you should check in. Most race organizers will provide a map or description of the race site, including information about where you should check in. You may also be required to check in a certain amount of time before the race begins in order to participate, so you should know what time to arrive.
- Read all of your registration materials. You should find out what "wave" you are in, and what time that wave is projected to start. If the race is not run in waves, read any guidelines about start-line etiquette.
- Determine what equipment you will need to take.[2] If your race is limited to running, you may not need any equipment other than yourself, your positive attitude, and some quality shoes. However, if you are participating in a different race such as a triathlon, you might be expected to provide your own bike, swimwear, etc.
- Consider creating a checklist that you can double- or triple-check before you walk out the door.[3]
- Prepare your swimming equipment. Have a cap prepared (or be prepared to wear the provided, sometimes required, cap) Be sure your goggles fit well. You can put a little baby shampoo on the insides of the goggles to prevent fogging during the race.[4]
- Check your bike.[5] Make sure your bike is in good working condition: check the gears and the brakes in particular. You may also want to take CO2 cartridges,[6] a pump, and a spare tube so that you can change a flat if necessary.
- Put a fresh water bottle in your bike's water bottle holder.[7]
- Find out whether you can leave your bike (safely chained) at the race site the day before the race. Some bigger races allow for or encourage this. It has the added benefit of allowing you to see the race site in advance.
- Lay out your race-day clothing. Getting your clothes out the night before can ensure that you have one less thing to worry about it in the morning.[8] It can also prevent situations like realizing you left your running shoes at the gym or you're out of clean socks.
- Check out the weather forecast and make adjustments accordingly. Make sure you don't overdress, as the temperature will feel about 10 degrees warmer while you are racing, and temperatures will rise as the day progresses.[9]
- Don't plan to wear new clothes or shoes during the race.[10]
- Consider hats or sunglasses for races that may be in full sunlight. You might also want to take or apply sunscreen[11] ahead of time.
- Familiarize yourself with the racecourse if you haven't already. Ideally, you should walk the course ahead of time. If you are unable to walk the course, you should view a map of the course (which is likely available on the event website or your registration materials).
EditPreparing Your Body - Plan your meals. You should not experiment with new meals or nutritional approaches right before a race.[12] The nutritional approach that you used for training should be adequate for race day as well. If you tend to get nervous before events, be sure that you eat a hearty dinner the night before the race in case you are unable to eat well the day of due to nerves.
- You should plan to eat breakfast in the morning,[13][14] then take additional food with you to eat just before the start of the race. For example, you could start with oatmeal at home and follow it up with a banana or an apple after you register.
- You may also want to consider whether you need food to eat during or after the race.
- Be sure that you purchase any food ahead of time so you do not have to scramble to find things the morning of the race.
- Double your usual water intake the day before a race. Keep a water bottle in your hand and sip from it all day.[15] You should also drink plenty of water the morning of the race so your body stays hydrated.
- To find out if you are dehydrated, check your urine color. The more yellow your urine appears, the more likely it is that you are dehydrated.
- Avoid diuretics, which make your body lose water, such as caffeine (tea and coffee) and alcohol.
- Stay off of your feet as much as possible the day before you race.[16] You want to meet the start line with every part of your body feeling refreshed and well-rested. Some runners take the entire day off, while others insist on a light jog.
- This should be the end of your race-day taper. You should have reduced your training the week of the race.
- Eat complex carbohydrates throughout the day.[17] Grazing on small quantities of complex carbohydrates[18] throughout the day the day before a race can help you establish the fuel you will need for race-day energy.[19] However, you shouldn't overload on carbs or attend an all-you-can-eat spaghetti dinner the night before the race.
- Your last big meal should be 48 hours before a race;[20] opt for more, smaller meals the day of the race.
- Avoid fats and alcohol the day before a race. You may also want to avoid trying new foods, as you never know how your body may react.
- Sleep well the night before the race.[21] You should really be sure that you have slept well the whole week of the race; the sleep you get the night before may be less important than the sleep you have "banked" from the rest of the week.
- Also make sure your alarm clock is working properly or set alarms on two different devices. Leave yourself plenty of time to eat, relax and get to the starting line on time.
EditPreparing your Mind - Remain calm and be confident in the work you've done as you head into race day. Some people say that "the practice is the performance." In other words, the real work is the training, not the race itself. You'll probably experience some last minute nervousness, but don't let that push you into a negative mindset.
- Visualize yourself completing the race. [22] Think through your strategy to help you accomplish your goals. However, remember to have a flexible mindset as well. The course may not look exactly like you had pictured, you might not realize how other runners could affect your own performance, and the weather may change your race experience.
- Approach your race day with an open mind and excitement, rather than with a set of rigid expectations about the race details or your performance.
- Review or establish your pacing goals. After becoming familiar with the racecourse, think about split or pacing goals for each section of the race.[23] Mentally prepare for how you may feel at each stage of the race and have a plan for overcoming any negative feelings.
- Have a plan for dealing with hills, your shoe coming untied, feeling overtired, etc. If you have a plan ahead of time, it will be easier to deal with the unexpected.[24]
- Do not change your plan or goals at the last minute.[25]
- Do breathing exercises. If you feel jittery or nervous, do some breathing exercises to help calm your nerves. You want to feel relaxed before a race.[26] Take a deep breath in through your nose, counting to 6 and allowing your diaphragm to expand. Then slowly breathe out through your mouth, counting to 7 and allowing all of your breath to completely leave your chest. Pause a few seconds and repeat 10 times. [27]
- Consider getting a race belt to attach your bib number to so you don't have to deal with trying to pin the number to your shirt with safety pins.
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| How to Kill Kudzu Posted: 05 Aug 2016 09:00 AM PDT Kudzu is an aggressive vine that has the ability to grow a foot a day and smother other plant life. The vine grows mostly in the south but has also spread to other areas of the country. If you have kudzu growing on your property, it's important to work to eradicate the vine before it takes over. You can kill kudzu with many commercial herbicides. If you prefer a more natural approach, you can use methods like mowing and cutting. With any method you use to kill kudzu, be consistent. It usually takes several treatments over a long period of time to effectively eradicate the kudzu plant. EditApplying Herbicides - Choose the right herbicide for your needs. There are a variety of different herbicides on the market. Make sure you select one specifically designed to get rid of kudzu plants. You want something with the active ingredients glyphosate and triclopyr, as these chemicals are effective at killing kudzu. The following commercial products have been proven effective for the treatment of kudzu:[1]
- Bayer Advanced Brush Killer Plus Concentrate
- Ortho Max Poison Ivy and Tough Brush Killer Concentrate
- Roundup Concentrate Poison Ivy Plus Tough Brush Killer
- Roundup Pro
- Roundup Pro Concentrate
- Use protective gear when applying herbicides. Herbicides can be dangerous to the bare skin. Make sure to wear protective gear, like safety goggles and gloves, before treating kudzu with herbicide.
- You should also read the instruction manual on any herbicide you purchase. Some herbicides must be diluted in water before use. The instruction manual will also provide you with useful information on how to safely apply your chosen herbicide.
- Spot spray small outbreaks. You may have a small kudzu outbreak. A tiny amount of kudzu may be creeping up on a fence, for example. As you want to limit the use of herbicide as much as you can, do not aggressively treat small outbreaks. Instead, spot spray with a backpack sprayer. Spray towards the ground from which the kudzu spreads.[2]
- Spot treatment is also sometimes used as a follow up treatment after you've targeted large patches of kudzu.
- Spray open patterns in a crosshatch pattern. In the event you have large patches of kudzu growing on the ground, you'll want to spray in a crosshatch pattern. A crosshatch pattern is marked by a series of intersecting parallel lines.[3]
- Spray roughly half the solution in one direction in straight lines. Then, spray and half the solution in the other direction in lines perpendicular to the first.
- Do follow up treatments. Kudzu is rarely eradicated with a single treatment. In order to completely destroy kudzu, you need to do several treatments. There is no herbicide available that will successfully remove kudzu in a single treatment. For younger, smaller roots, a few rounds of treatment may be enough to eliminate kudzu. For larger, older plants, you may need to treat kudzu several times a year for a few years to eliminate the plant.[4]
- Do not use herbicides on kudzu invading trees or other plants. Kudzu often creeps up trees or individual plants. You should limit herbicide treatments to kudzu growing on level ground, or creeping up a manmade object like a fence. If you spray herbicide on a plant like a tree, the herbicide will end up harming this plant as well as the kudzu.[5]
EditUsing Natural Methods - Mow down kudzu. In some cases, kudzu can be controlled by continual mowing. Mowing kudzu can be time consuming, but it is sometimes more effective than pesticides for eradicating the plants. You can use mowers or mechanical clippers to cut kudzu vines down to ground level. During growing season, you should cut down kudzu vines once every month. Eventually, the plant will become exhausted and cease to grow.[6]
- Once you're done mowing down kudzu, it's important to remove all plant material after it's trimmed down. Kudzu plants can reroot and begin growing again if not removed. You can burn kudzu materials or place them in plastic bags and dispose of them at a local dump.
- Be consistent if you choose to cut kudzu root. One or two cuttings will do little to stop kudzu. You must exhaust the plants over a series of months for this method to be effective.
- Dig up and remove the roots. It's also a good idea to dig up kudzu at the root. This is another time consuming, but effective, means of preventing kudzu from regrowing. You do not need to remove the entire root. You just need to remove the root crown, which is the portion of the root that kudzu grows out of.[7]
- A shovel or pick axe are the best tools to use when removing the root crown. If you notice there are several smaller root crowns at the base of a kudzu vine, pruning shears may work well.
- To find the root crown, follow a kudzu vine until you find where it roots into the soil. If you dig slightly, you should see new buds stemming. This is the root crown. Cut into the soil just below this area to remove the crown.
- Cut kudzu vines off of small trees. If you notice kudzu growing on a tree, manually cut the kudzu off using pruning shears. Then, apply herbicide near the kudzu roots, at a safe distance from the sapling. If you're uncomfortable using herbicide, you can also dig up the roots of the kudzu.[8]
- Allow cattle or goats to graze on kudzu. If you have cattle or goats, you can allow your livestock to control kudzu plants. Cattle and goats should graze on kudzu and it is not harmful for these animals. Much like mowing, continual grazing will wear down kudzu to the point it stops growing.[9]
EditAvoiding Pitfalls Regarding Kudzu Removal - Remove kudzu during the correct times of year. Regardless of the method you use, you want to make sure you remove kudzu at the right times of the year. Kudzu should be treated several times throughout the year.[10]
- In late spring or early summer, begin your kudzu treatment once the leaves have fully expanded.
- New kudzu will usually emerge from the first kudzu plants. This should be treated again in later summer or early fall to prevent a reoccurrence.
- Use herbicide conservatively. If you choose to use herbicide to treat kudzu, be careful. Only use herbicide in select areas and only apply the recommended amount. Read instruction manuals that come with your herbicides carefully, especially the safety instructions.[11]
- Keep away from animals and children. Chemicals in herbicide can be toxic if ingested or touched.
- Make sure to use mild herbicides in residential or environmentally sensitive areas. If you're working in residential areas, make sure you choose mild herbicides. You also want to make sure use of herbicides is permitted in any area you choose to spray. You can contact your local Department of Natural Resources for more information.
- It is very important to be both thorough and persistent when trying to kill kudzu. Many people use only half-measures and give up too easily. Remember, it is certainly possible to control and eliminate kudzu if you stick with it.
- Read and follow all directions when applying chemicals and use with caution. Be aware of risks to flora and fauna.
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| How to Build an Indoor Aquatic Turtle Pond Posted: 05 Aug 2016 01:00 AM PDT Turtles are becoming increasingly popular, but housing them can be difficult. Fish tanks do not provide them with the dry space they need and outdoor ponds expose them to threats from potential predators. If you have the space and the skills, building an indoor pond could be a great option for your turtle. Keep in mind the rule of thumb for the size is per inch of shell. An indoor pond can be a decorative addition to your home and consists of a pre-formed pond that you can purchase in a variety of shapes and sizes, a basking area, and a frame. EditPreparing for Construction - Find an appropriate location in your home. You will need to find a large space in the house to fit the tank. Measure it out to determine how much space you have available.
- Try to find a place that will suffer less damage if there is any sort of leak, that is easy to clean, and where the turtle can reside for a long time. If possible, you should also pick a site that will allow your turtle to get some natural light.
- Determine the size of the pond. Keep in mind the amount of space for the location chosen in the house and that there will be a frame built for the pond to sit in, which will also serve as a basking/land area.
- Find a surface mount pond. Surface mount ponds cost $30-$90 and are available for purchase online. You will want to purchase one slightly smaller than the space you have allotted for the pond, because you will also want to build a frame and basking area so that your turtle can leave the water occasionally..[1]
- Purchase a liner. If you prefer not to get a pond, you can also purchase a large, water resistant liner. There is, however, a slightly greater possibility that a turtle could use its claws to puncture a liner.[2]
EditBuilding the Pond - Cut two-by-fours. Purchase several two-by-fours verifying that they are all of the same dimensions. Use a miter gauge to cut the wood into the dimensions that you measured out. Set up a gauge block to the appropriate length so that all of your boards will be cut to the same length.[3]
- You will need a large work space with proper tools for this work. A large garage is appropriate.
- Build the frame. Nail together beams to form two rectangles, one for the bottom and one for the top of the frame. Connect the two rectangles with support beams. Install one support beam for every foot of the perimeter of the rectangular frame.[4]
- To bind the planks together, put wood glue on the edge and press together. Hold them together with bar clamps. Then nail several nails into the corner to hold them into place.[5]
- Measure the pond. You will want to see how much wood is necessary to hold the lip and the bottom of the pond in place. Cut wood appropriately and nail into place along the rectangular frame.
- Place pond in the frame. Fill with water to check for leaks and see how the pond fits in the frame. The pond may fit differently with water in it and adjustments may need to be made. Do not wait to fill pond with water until it is in the home. You can empty this water out before moving the pond into position. It is just to check for leaks.
- Add a barrier around the basking area. The basking area can be of any size or shape. You will want to ensure that the turtle does not fall off the landing. Nail in a wooden enclosure around the perimeter of the basking area. Hardware stores sell small fences that could be nailed into the edge of the landing. Be sure that the barrier is significantly taller than your turtle.
- Providing an area for your turtles to bask is important. Turtles regulate their temperatures, elevate their metabolism and increase the efficiency for their immune and digestive systems by basking.[6]
EditMaking the Pond a Home - Fill the pond with substrate. Sand and fine gravel are generally considered the best substrates. Standard gravel can be dangerous because turtles are known to eat it.[7]
- A deeper coral sand substrate can be substituted for soft-shell turtles.[8]
- Build a ramp. You should provide some way for your turtle to walk up onto the basking area. Consider cutting a couple of two-by-fours and nailing them in to serve as a ramp.[9]
- Alternatively hardware cloth or poultry netting can be attached to the pond, providing a ladder.[10]
- Nailing shingles to the ramp can make it easier for your turtle to climb up.[11]
- Install a basking lamp. In the outdoors, turtles leave the water to get into the warm sun. The lighting you provide serves as a substitute. You will want to make sure that the lighting is positioned correctly above the basking site.
- A UVB 2.5 lamp is usually above the basking site and a UVB 5 lamp is usually about above the basking site.[12]
- The basking area should only be warmer than the water temperature to encourage basking. Areas that are too hot may discourage the turtle from basking or risk exposing the turtle to hyperthermia.[13] Use a thermometer to check the temperature of the basking area and adjust the placement of the lamp accordingly.[14]
- Add plants and other decorations. To make the aquatic pond more homey, you can add artificial or live plants such as water lettuce, water hyacinth or duckweed. Decorations such as wooden logs or artificial rocks also provide a personal touch.[15]
- Be mindful not to include any plants that turtles are allergic to. Some common plants that are toxic to turtles are: azalea, christmas rose, daffodil, iris, ivy, jimson weed, mistletoe, morning glory, nightshade, and tobacco.[16]
- Turtles love shaded spaces so you might consider getting some small caves from a pet store.
- Space can be made for dirt in case female turtles need to lay eggs.
- If your turtle is going to lay eggs, make a nice room full of loose dirt.
EditThings You'll Need - 2x4s
- 4x4s
- 1x1s
- chicken wire or Plexiglas
- plywood or thicker
- circular saw
- hammer
- drill
- screws
- nails
- supplies needed to care for an aquatic turtle
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