April / May Newsletter 2009
www.emeraldaquatics.ypguides.net
Coach’s Comments
This month we are starting a series to go through the long course season. It’s called “Ask the Coach”. Each month a commonly asked question will be addressed by Coach Gina. This month the question is about nutrition. If you have a question you’d like addressed please email Coach Gina.
“How strict are swimming coaches on nutrition? What are the best foods to eat before and after practice? What are the best foods to eat before a big meet?”
Those of you that know me, know that I advocate eating a healthy diet as a way of living. As an athlete what you eat is important not only to your sport performance but to your overall health and happyness as a person. I recommend getting at least 4 servings of fruit and veggies every day. Fruits and veggies have healthy sugars that can trigger brain function without drowsyness (like artificial sugar). They also provide important vitamins and minerals that help the body heal after a hard workout and repair itself for the next training session. An easy way to mix this up is to eat all the colors of the rainbow! This can be fun, and what you eat should be pretty and full of color. Eating home cooked meals is always better than eating out, as restaurants (fast food or sit down) tend to be high in fat, low in fiber, and low in nutrition.
What you eat before and after practice depends on when your practice is. I’m going to go through the day and address the different times our team offers.
- AM workout: For these early morning times it is important that you drink some water and eat a small snack before workout. You have just gone all night without eating and your body is hungry before you even get in the pool. 1/2 an energy bar, 1 piece of toast with peanut butter or cream cheese, an apple with peanut butter are some good examples of what you might eat. Afterwards is just as important. That’s when you should have breakfast! You’ll maximize your recovery if you get a 4-1 ratio of carbs to protein. I like to have cereal and soy milk. Some items that travel well might be a yogurt and granola with a banana. Be creative, there are many options for breakfast.
- Midday (11-12): This could be the toughest one! It’s been awhile since breakfast, but isn’t lunch time yet. Before workout have a small snack like recommended for the am workout especially if it’s been a number of hours since breakfast. If breakfast has only been a couple hours before you could probably wait to eat after practice. After practice is the best time to have lunch! Again the 4-1 ratio is best. Tuna fish sandwiches, Peanut Butter and Jelly, Ham or Turkey with mustard are some good options. Mix it up!
-Evening (4-8pm): Snacks are super important as this one bumps right up to dinner, which is the biggest meal for most people. Lunch is usually a few hours past and your hungry before even starting practice. Snacks are key! Then, have dinner after practice. If your child is young and goes to bed soon after practice have them eat a light dinner 1 hour before practice and have a snack afterwards!
No matter the time of day, Hydration is super important to any athlete. Make sure to carry a water bottle throughout the day to stay hydrated. Take a drink every time you pass a water fountain. Hydration helps in muscle elasticity and recovery: both of which make a stronger, healthier, more happy athlete!
For a meet or big competition: I recommend eating carbs, even white carbs, early in the week to make sure your body’s glycogen stores are high. Stay away from high starch, high fat, and junk food the week before. During the meet (all weekend if that’s the case!) eat lighter and focus on fruits and veggies. Your body is not burning as many calories at a meet as it does in practice. Don’t forget, stay hydrated!
Kids Krazyness
Willamalane Open meet for all ages on April 24-26. This is a short course meet and good for all levels.
Albany Invite: May 1- 3 in Albany and our first Long Course meet of the season.
Mike Morris at Amazon June 19-21. We are also the meet directors at this meet! All families should plan on attending so their kids can swim AND parents can work a part of all three days.
Youth Triathlon, Sat, May 9, at Echo. We are hosting this event! This is a great first time triathlon. Registration is already on the website as well as a list of volunteer positions needed. See the “meets and event schedule” page. All kids and families should plan on attending or volunteering.
Logo Gear Spring/Summer order is out. There is a copy on the bulletin board, on the website and on an earlier email. Orders are due with payment by Friday, May 1.
We still need more parents to train as officials. Without officials our meet times wouldn’t count as official times. All officials are volunteers, usually parents of swimmers in the meet. More and more teams are requireing that the guest teams bring at least one official! Please sign up with Coach Cory!
Fundraising
We are still waiting to get a date for a clean up with the U of O. Stay tuned for emails and phone calls once we get one. These are usually a 1-2 hour commitment to clean up the stands after a sport event at the U of O.
Masters Moments
Upcoming Meets & Events:
Make Sure to renew your Masters Registration. They have online registration available on the USMS website now. Or print it out and mail it from the OMS website. Not only do you get a cool oregon newsletter but you get a magazine too!
Association State Champs April 17-19 in Bend, OR. Great big congrats to our very own Dick Weick who set two state records in his age group. The 50 back and the 100IM. Way to go! Our team placed 4th in the small team category. Competiting were Steve Johsnon, Jennifer Thompson, Dick Weick and Gina Dhom.
Logo Gear Spring/Summer order is out. There is a copy on the bulletin board, on the website and on the email you go with this newsletter. Orders are due with payment by Friday, May 1.
Practice Schedule
Starting April 1. New Friday for AGR 3, HS, and SR starting Fri, MAY 1 !!!
Kids
Novice: Tue/Thur/Fri 5-6:15pm
AGR 1: Tue/Thur/Fri 5-6:30pm
AGR 2: Tue/Thur/Fri 5-7pm
HS: Mon/Wed /Fri 4-6pm, Sat 8-10am
AGR 3 & SR: Mon/Wed/Fri 4-6pm, Tue/Thur 5-7pm, Sat 8-10am
Masters Mornings
4/1-5/17-at Echo
Mon - Fri 6-7:30am
Sat 8-10am
5/18-8/15 -at Amazon
Mon - Fri 6-7:30am
Mon, Wed, Fri 11-12noon
Sat 8-10am
Masters Evenings
4/1-6/21 - at Echo
Tue, Thur, Fri 6-7pm
6/22-8/15 - at Amazon
Tue, Thur 5:30-7pm
Upcoming Events
EA Youth Triathlon
Yes, this is our event! Sat, May 9, 7:30-11am.
We still need volunteers before, during and after the event. Jobs left include registration, stuffing bags, timing, finish line, and standing on the bike course so the kids know where they are going! It’s fun and inspiring to see these kids race! More info on the website “meet and event schedule page.”
Interested? Contact Coach Gina: ginadhom@earthlink.net
Mike Morris Swim Meet
Friday - Sunday June 19-21
We are the meet directors this year! On top of being the organizers we will take on extra responsibilities as there are less teams in MOST (the group that puts this meet on). We will have duties such as 1) deck marshals during warm up all days, 2) donating food for hospitality, 3) awards (putting the stickers on the ribbons), 4) Announcing, and more! We will need ALL families to plan on working this entire meet. Mark your calendars now! Masters have helped before with announcing, donations, awards, deck marshalling. If there is something you know you can do now let Coach Gina know.
Eugene Marathon Pasta Feed
Sat May 2. This is a benefit for the Jane Higdon Foundation. It’s open to anyone that wants to eat, so a great way to help out is to have dinner there! Come see Coach Gina serve pasta! Here’s a message from the organizer: Susie Walsh:
“Have you seen all the runners slogging long miles along Lorane Highway and the river paths with their “Gu belts” and water bottles?? Yep, it’s Eugene Marathon time.
We’d like to invite you again to join us serving pasta for the marathoners on Saturday 5/2 at the Hilton as a benefit for the Jane Higdon Memorial Fund. JHMF’s mission is to encourage and empower girls and young women to pursue healthy and active lifestyles and academic excellence; and also to promote the advocacy of bicycling and pedestrian safety in Lane County.
We need volunteers for the following shifts on Marathon Weekend:
Friday 5/1 selling tickets at the Expo from 1-3:30pm or 3:30-6pm
Saturday 5/2 selling tickets from 9-11am or 11-1pm or 1-3:30pm
Saturday 5/2 serving pasta from 3-5:00pm or 5-7:30pm.
Please pass the word to friends and others you think might want to help out. Also let folks know that you don’t have to be running/walking at the Marathon to come have dinner – the cost is $15 and the dinner will be prepared by Bepe and Gianni’s. The dinner is open from 4-7pm at the Hilton.
My cell is 541.913.1988 if you have questions-
Thanks and have a great day-
Susie”
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