November 15, 2017
Please remember if you have any questions do not hesitate to visit the Thunderbolts Home Page. The Calendar, Bolts Events and Upcoming Events have lots of information for you to peruse while you are waiting for your swimmer.
º Christmas Party and Project Undercover
The Winter Carnival (Session 1 Mini Meet) will be held between 4 and 7 on December 1. At this time the Bolts are also supporting our local community and asking members for donations to the Undercover Project. If you are able, please bring in a new unwrapped pair of underwear or socks for children in need.
Tis the Season! Our annual BOLTS Christmas Party and Parent General Meeting will be held on Sunday December 3rd, 2017 from 2:00-4:00 PM at Galaxy Lanes on Arthur Street. Each athlete will bowl, recieve a pop, 2 pieces of pizza and veggies & dip. The cost is $15 per athlete which will be charged to their account.
Please sign up on the Thunderbolts website by Friday Nov. 17th, 2017. We will NOT be accepting late sign ups. Please sign up BEFORE the deadline if you are planning to attend, no exceptions
Clothing Orders For Christmas
An email was sent out with an order form for a Bolts Clothing Order for Christmas. All orders are due by Monday, November 20, 2017. Orders and cheques can be placed in the wooden box on the track or handed into Barb on the pool deck.
Thanks to all families who came out and supported our Bolts Paint Nite! It was a big success.
Reminder to all that the mandatory raffle tickets are due soon. The draw will take place at 6:30 pm on December 8, 2017 at the Complex.
Coming up for Fundraising is our QUIZ NITE! The date is set for January 26, 2018 at the SLeeping Giant Brewery. Save the date!
º Upcoming Swim Meets
The following is a list of upcoming swim meets. Please check with your swimmer’s coach to determine which meets your swimmer should be attending. Meet information can also be found on the Bolts Calendar page and the Bolts Events page of the website. Please sign up for meets so the coaches know which athletes are to be entered. The following meets/time trials are scheduled:
November 24 CGC – Blue and White Sprint Editionc-all competitive athletes will be signed up and Pre Comp are welcome but sign up is required
November 25-26 LU Pool – NWN Allstate Invitational - Thunderbolts athletes who have signed up
December 8-10 Dash for Cash- Guelph - Prospects
December 14-17 SC Man/Sask - Winnipeg Qualifiers Only - please see Bolts Events page for qualifying standards if unsure
For more information and/or to register, please visit the ‘Bolts Events’ section of the website.
How to prepare your child for a swim meet?
Getting your child ready for a swim meet can be stressful, especially if it’s your first time. Not only do you have to help your child prepare mentally and physically for the competition, but you also have to make sure you have everything your child will need for the big event. The good news is it’s not as overwhelming as it sounds, or at least it doesn’t have to be.
With a little preparation, you can rest easier knowing that your son or daughter will be ready, and your child can focus on what’s important—having fun! Here are our top tips on how to prepare your child for a swim meet.
Packing the Night Before
The first thing you’ll want to do is figure out what your child will need for the swim meet. Coaches can provide more specific guidance, but here is a list of items you’ll generally need.
· Goggles, swim suits and team caps are a given, and you should always carry extras of each just in case.
· Carry at least three towels—two for between races and one for after the event. Pack a few extra if you have room.
· Keep in mind that your child will be out of the water more than in, so you’ll want to pack proper attire for the downtimes. Pack something warm and comfortable, like a sweatshirt, sweatpants and maybe even a jacket. Make sure your child has appropriate footwear, such as flip flops, sandals or some other slip-on footwear. And don’t forget a dry change of clothes for after the event!
· Be sure to pack plenty of water or other hydrating beverages. Water should be your first choice, but sport drinks and diluted 100% fruit juice can also work to maintain blood sugar, replenish muscles and boost stamina. Avoid sodas and other artificially sweetened beverages, as these can actually dehydrate your child.
· Keep your snacks healthy. While packing candy bars and potato chips may be easy, these aren’t the best items for your kids. They take longer to digest and can slow your child down. Instead, pack high-carb, low-fat snacks—fresh fruits, whole grain crackers, cereal bars, yogurt, rice cakes, whole wheat cereal etc. These foods not only ease hunger, but also provide nutrition.
Eating Right Before and During the Event
Nutrition plays a huge role in your child’s success as a swimmer. While a balanced diet is essential year-round, it’s important to boost carb intake several days prior to an event, and especially the night before.
But this doesn’t mean your child should engage in “carb loading.” Loading up on cookies, candy bars and french fries won’t give your child a competitive edge—more likely, it will make him or her feel sick. The simple sugars found in most junk foods provide a quick boost of energy, but not one that is sustainable. And since most of these foods are high in fats and low in nutritional value, they only serve to slow your child down.Instead, focus on foods that are high in complex carbohydrates and nutritional value. These include starchier foods, such as vegetables, pasta, whole grain cereal, rice, bread and beans. For example, the night before a meet, you could serve your a child a whole-grain pasta dish with vegetables.
It’s also important to fuel up the morning before the event. A light, high-carb breakfast, such as whole-grain cereal, toast or bagels is a good starting point. If there isn’t time for breakfast, or your child is feeling too nervous to eat, you can also pack something and carry it to the meet. But do try to make sure they eat with enough time to digest and don’t skip breakfast completely. They don’t want to be swimming on an empty energy tank.
After an intensive competition, your child’s energy level will need boost. It is best to refuel within 15 to 30 minutes after finishing to repair muscles and replace energy. A great after competition snack is a whole wheat sandwich with peanut butter, chicken breast, tuna or beef. Remember, this isn’t the time to try new things. Make sure your child is eating foods that he or she is familiar with, foods that agree with their systems. You definitely want no surprises come swim time! It’s also important to make sure your child stays hydrated before, during and after the event. Finally, make
sure your child has a fun time. If they love what they are doing then they are more likely to perform well and be motivated to train hard. (Credit: High Performance Swimming Club)