Newsletter November 2018

The Rupert Rapids 2018-19 season is off to a flying start after a slight delay due to pool maintenance, with both a swim meet in Kitimat and our first Duel Meet under our belts in less than a month. Next up is the Prince George Medical Meet November 16-18, followed by our meet here in Prince Rupert December 7-10.   Busy, busy, busy!


Northwest Holiday Invitational Meet – Prince Rupert

Time to start thinking and planning to attend. Swim meets need lots of volunteers to make them work. If you are new to the club, training sessions to learn how to fill some of the positions like Timer and other officials will be happening soon. This meet is open to all swimmers from Class 1.5 to Class 6, and swimming at home where you can sleep in your own bed is a great way to start your competitive career. We strongly recommend that all our new Class 1.5 and Class 2 swimmers attend this meet. Talk to your coach if you have any questions.



Did you know we have a club website? Have you ever checked it out? This is a great place to look for information about what our club has been doing, schedules of upcoming swim meets and photos of our team doing what we do – swimming hard and having fun. This is where you look to find team records and contact information to order Team Gear.  You will also find our Swimmers of the Month here, a Coaches Corner with some (hopefully useful) tips and information, and past Newsletters.


Team Gear

Signi Solmundson is the person to talk to if you need goggles, team suits or swim caps, or if you are just dying to buy that snorkel Coach Chris keeps needling you about. Some of you caught Signi at the Duel Meet, but she can be reached by email or text (and this contact info is also on the website!). We will be putting in an order this month, so if you want to purchase anything please let Signi know. You can look up sizes or explore different types of snorkels at  

Email:  text/phone: 250-600-3387


Swimmers of the Month – October 2018

Class 1:  Athena Eby started out in Minis last winter , moved up to Class 1, and is making a great job of it. Showing up for practice, killing it at the Duel Meet…a swimmer to watch.

Class 1.5: Kasha Pottle has made a total success of her first month back. She’s putting in the effort, showing up and swimming hard…with a smile on her face. Way to go, Kasha!

Class 2: Michael Ryeburn shows up for virtually every practice, listens to instructions, always knows what’s going on and puts in a sincere effort at everything we do. He’s a consistent swimmer, and a quiet, solid leader in his group. Well done, Michael.

Class 3: Heidi Bellis is one of our most consistent medal winners at swim meets, and now that she’s coming to Saturday morning practices too, just watch out world! Heidi always has a smile and a laugh, an asset to our team.

Class 4/5/6: Sharmonie Pederson moved up to our Senior group this year, and she’s making it look good. Class 4 is a whole lot tougher than Class 3 in terms of hours and metres in the water and expectations during practice, and Sharmonie really sticks it out, even when it hurts. Her work ethic is remarkable, and it’s going to pay off.

Masters: Gerard Dolan is our first Masters Swimmer of the Month for 2018/19. He has made a commitment to swim this year, and he has been remarkably consistent in his attendance. Even on those days when work runs late, he shows up to swim rather than blowing off practice just because he’s going to be a bit late. While he’s in the pool, he’s been very focused on improving his technique proving that no matter how long you’ve been doing something you can always do it better. Way to be a role model, Gerard.


Coaches Corner - Energy Systems

So you’re looking at the Week Sheet to see what we’re going to do in practice and it says things like Aerobic Capacity and Anaerobic Capacity.  But what does that MEAN?

Aerobic means “using oxygen”, anaerobic “not using oxygen”. Huh? Don’t we always breath oxygen? These terms refer not to the respiration of oxygen (breathing), but to the system your body is using to access stored energy for your muscles to use.

For short, intense bursts of movement like sprints we use an Anaerobic system. It’s a very quick way of accessing energy, and your body can convert the storage molecules into useable molecules easily…but it runs out quickly. Without getting into a lot of complicated biochemistry, the anaerobic energy systems are great for really intense activity of 30 seconds or less (explosive force), and for intense activity of up to about 3 minutes (anaerobic glycolysis), and neither use oxygen molecules. Anaerobic Capacity must be trained for, and trained hard. If you’ve ever missed a few practices, you’ve probably noticed that you don’t really lose all that much speed in a 25…but holy crackers do you start to feel it as you near the end of a 100, or a 200m race. During practice, think of things like “maximum sustained speed” and “max effort”.

Aerobic systems access stored energy by using oxygen molecules to convert stored energy molecules into useable energy molecules. (By the way, “stored energy molecules” come from food broken down during digestion) These are the systems we mostly use when exercising, for activities that last more than 3 or 4 minutes. To train for Aerobic Capacity, you need to sustain the activity for 20-40 minutes. These are those workouts where we aren’t so much sucking wind as it feels like our arms just might fall off.

Swimmers need to be able to use both the aerobic and anaerobic energy systems when competing. As a general rule, except maybe when you’re still a little guy or a beginner, 25’s, 50’s and 100’s are Anaerobic races, 800’s and 1500’s are Aerobic races, and 200’s and 400’s are Threshold races…where you push your body right to the threshold of switching energy systems and hope you get the balance right and you finish the race before your legs turn to lead.