Susan G. Komen 3-Day for the Cure^® would like to thank New Balance, the official training partner of the 3-Day for the Cure, for sponsoring the Virtual Personal Trainer.

Your 24-Week Training Schedule for This Week

		New Balance Training Corner Make excellent happen on training day and during the 3-Day event with a combination of breads, pasta, cereal, fruits, vegetables, water and sports drinks. Carbohydrates are the primary fuel source for your muscles during exercise.
Be sure to drink a combination of water and sports drinks before, during and after the event to replace fluids lost while walking. Team New Balance collected a bunch of their favorite healthy, delicious recipes to prepare you for race day. Fuel up to find a cure with Susan G. Komen!

Skip to Your Fundraising Step of the Week: Follow Up

Training Tip of the Week: Event Nutrition
As you get close to your 3-Day event your body will need food and fluid. Food is fuel and carbohydrates such as breads, pasta, cereal, fruits, and vegetables are the primary source for your muscles during exercise. Fluids are needed to decrease risks of dehydration and heat illness and replace those lost during exercise.

Pre-event:

• Do not make major changes in your diet the week before the event.
• Try out foods during your training walks to see if they upset your stomach.

Three days before the walk:

• Eat foods high in carbohydrates and balanced in protein and fat content.
• Avoid high fat foods which may cause bloating and give a feeling of sluggishness.
• Be sure to drink an extra 8 glasses (64 ounces or 2 quarts) of fluid during the 24 hours before the event or a long training walk.

During the event: Eat small amounts of carbohydrate every hour. The average person burns 100 calories/mile; this is equal to one small apple, a small box of raisins, 1/2 banana, 16 ounces of sports drink or 3/4 energy bar. Monitor your fluid intake. Drink when you are thirsty and make sure you are urinating at every pit stop. Drink a combination of water and sports drink.

Post-event: Consume carbohydrate-rich foods during 1 to 4 hours after your long walks to replace your muscle glycogen stores and prevent next day fatigue. Drink a combination of water and sports drink to replace fluid lost during exercise.

Your Fundraising Step of the Week: Follow Up
Practicing good follow-through on your donation requests will increase your fundraising success. Send reminder emails to people you’ve sent fundraising emails to more than 2 weeks ago without response. Your initial request may have become lost in the shuffle. For those who have already donated, send thank you emails and updates on your fundraising and training progress. Keeping in touch will help cultivate these donors for years to come, and may even result in a second donation this year.

Log in to your Participant Center today. On the Follow-Ups tab, you can track the emails you have sent to see who has not yet made a donation. To easily send follow up emails, select "have not donated on your behalf for this event" from the "Show contacts who..." drop-down menu and click the "Send Email to All" button to access the list of suggested messages where you can use an existing message or create a new one.

You can start with the suggested "Follow Up" message we provide, and personalize it with your own story. Add a note about your fundraising and training progress, and give them a suggested deadline for their donation. Adding a little extra pressure like that could push your fundraising to the top of their priority list.

The Follow Ups tab also shows you which of the contacts opened your email. If you see someone did not open the emails, it's possible that they never even saw it in their inbox. Certain spam filters are so strict, they may have inadvertently pushed your email into a bulk folder. For these contacts, perhaps it's time to pick up the phone or send a written letter to follow up on your fundraising request.

NOTE: Each 3-Day participant is solely responsible for all fundraising efforts in connection with his or her participation in the 3-Day, including compliance with all applicable laws. Before fundraising, be sure that your fundraising idea or event complies with all applicable rules and laws.

NOTE: The health, safety and training information provided to you in connection with your participation in the 3-Day is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise program or following any recommendations, advice or other instructions regarding training for the 3-Day, you should first consult a physician and have a physical examination.