Bolts e-News Sept 27



September 27, 2015 edition

Fee Payments

The first session of the 2015/16 swim season is well underway, and with that in mind, Swim Ontario fees and first session  installments are now overdue. Prompt payment of fees is vital to our Club's existence!  If you have not already done so, please remit your payment as soon as possible. Cheques are to be put in the locked wooden drop box or you can make an e-payment through your financial institution. 

If you have any questions or require more information, please e-mail


Clothing order forms are due September 30, 2015. If anyone still requires equipment, please contact Christie Hulina at

Fall Fundraising and Bingos 

Fundraising Schedule for Competitive Athletes:

The fundraising schedule was e-mailed to families of competitive athletes on  September 13, 2015. Please ensure you read and understand the schedule and direct any questions to Andrea Mulligan - the Club's Director of Fundraising.

Mandatory Fall Fundraiser - Northern Ontario Guys Weekend Raffle:

This fundraiser is mandatory for all pre-competitive and competitive groups. This year's raffle launches on October 7, 2015 and closes November 12, 2015.  

Upcoming Bingo Training / Bingo Dates:

The next bingo training date is Tuesday, October 20, 2015 at 7:00 p.m. at the Ukrainian Holy Cross Church (basement) on Victoria Avenue. 

Bingo procedures were e-mailed to Thunderbolt families on September 13, 2015. Last season, the Club raised almost $20,000 thanks to our members volunteering their time to work at bingos!

Date: Bingo Session:
October 15, 2015 Twilight 
October 31, 2015 Matinee 
November 17, 2015 Twilight
December 2, 2015 Twilight
December 6, 2015 *NEED VOLUNTEERS** Evening
December 30, 2015 ** NEED VOLUNTEERS** Twilight


If you are able to work the bingo on December 6th or 30th, please e-mail Andrea. Otherwise, these bingos will be assigned. For more information regarding bingos or any of these fundraising initiatives or commitments, please contact


A View of Swimming from a Non-Swimmer's Perspective

For many, this is your first season with the Thunderbolts and perhaps your first exposure to the sport of swimming. Here's a link to an article about the sport and all it has to offer, both as an athlete and a spectator!  link to article


► 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.  The following meets/time trials are scheduled:


Date Meet / Location Group:
November 7-8 Kenora  
November 13-15 Brantford  Qualifiers Only
November 29-30 Narwhals / Thunder Bay All Bolts
December 10-13 PWI / Winnipeg Qualifiers Only
January 15-17 Markham Ontario Ontario "D" Qualifiers
January 29-31 NWO Regionals / Thunder Bay All Bolts


For more information and/or to register, please visit the Bolts Events section of the website.


► Process vs Outcome: Focus on the Right Things

(Article by Katie Arnold / USA National Team High Performance Consultant)


As most of you reading this are aware, we are less than 18 months away from the first day of swimming at the Olympics. We are only 16 months out from the start of our Olympic Trials. At this point, a lot of time and energy is being put into the goal-setting process, and while the end goal will be different for every swimmer, I would always argue that the most important word in this sentence is "process." Unfortunately, for competitors at both Olympic Trials and the Olympic Games, success is most often judged on the outcome and who gets their hand on the wall first.

So how do you set process-based goals to prepare for outcome-centered competitions? Focus on these three things:

  1. Work on both strengths and weaknesses. Just because you are great at underwater dolphin kicking, doesn’t mean you should stop working on it. If your turns are great and your starts are not, you should be working to make both of these things better. All of the best athletes across all sports work every day to improve on both their weaknesses and their strengths.
  2. Make better choices. Maybe you are the hardest worker on your team, and you focus on eating the right things to fuel your training, but you aren’t getting enough sleep. Or maybe your sleep habits and training are on point, but your diet isn’t meeting your needs. It could be that you think you are doing all of the right things, but you aren’t focusing enough on recovery. In my experience, very few people are making the best possible choices in every facet of their lives. The key is to identify the choices you can improve, and then to actually do it! 
  3. Have a plan. The best swimmers in the world become fairly predictable in terms of race strategy and execution. This is because they have a very specific race strategy which they have executed over and over again. Stroke counts, dolphin kicks, breathing patterns, and splits are all important elements of a race plan. The more you rehearse this plan, the more automatic it becomes when it comes time to race.

All three of these suggestions are process-based and can have a positive impact on performance. The most important part of this is to focus your energy on the things that are within your control (process) so you don’t waste your energy on things that are outside of your control (outcome).

Fuel for the Pool: Top Tips for Fighting Fatigue

(Excerpt from Article by Chris Rosenbloom/professor emerita of nutrition at Georgia State University and provider of sports nutrition consulting services to athletes of all ages.)


Protein is important after workouts, but carbohydrate is equally, if not more important. Muscles use carbohydrate for fuel. The carbohydrate can come from food or drink or stored in the muscle as glycogen. Body stores of carbs are limited, so developing an eating plan to have enough carbohydrate in the body to meet the demands of the workout is important. Researchers call that “carbohydrate availability.” To make sure you have enough carbs to promote optimal training and recovery, try these strategies:


1. Eat carbs at every meal and with recovery snacks. Good” carbs include those found in fruit, vegetables (including starchy veggies like potatoes, beans, and corn), grains (cereals, breads, pastas), and some dairy and non-dairy foods (milk, soy milk, yogurt). Who doesn’t like melon in the summer, or grilled corn-on-the-cob or potato or pasta salad? All of those foods are good carb choices for active swimmers.


2. Pair your protein. Recovery protein is good but is even better when consumed with carbs. Yogurt and granola, peanut butter and crackers, beans and rice, and turkey or chicken sandwiches all provide quality protein with good carbs for recovery.


3. Don’t train hungry. One hour before practice, eat about 1 gram of carbohydrate per kilogram of body weight. For a 115 pound swimmer (52.3 kilograms), that means about 50 grams of carbohydrate or the amount found in a cup of cran-apple juice, a cup of vanilla soy milk and cup of cereal, or 2 carbohydrate gels with water.


4. Keep snacks pool-side. When you have to swim a couple of times a day, start to replenish glycogen immediately after your first swim. Quick-acting carbs are best in this situation.


"You will never change your life until you change something you do daily. The secret of your success is found in your daily routine."

John C. Maxwell, Leadership guru