November 8, 2015 edition
► Swim Schedule Changes
REMINDER: Canada Games Complex Upcoming Pool Closure - November 16 - December 22
Notification has been sent out to all Pre-Competitive and Competitive athletes. All information is posted on the website.
► Fall Fundraising and Bingos
Mandatory Fall Fundraiser - Northern Ontario Guys Weekend Raffle:
Despite the closure of the CGC pool, the prize draws will still take place at the Complex on November 20, 2015. If you require extra tickets, please contact Andrea Mulligan.
Local Belluz Farm Food Boxes:
The Bolts are once again offering the local food box fundraiser. These food boxes are filled with fall vegetables grown locally at the Belluz Farm. Boxes are $20.00 each and $7.00 from each food box will go directly to the respective athlete's account. Orders are due by Friday, November 20, 2015 and orders are to be picked up at the Complex on Tuesday, November 24, 2015.
For more information about the food boxes or to place an order, please contact Marianne Stewart at firstname.lastname@example.org.
Upcoming Bingo Dates:
|November 17, 2015
|December 2, 2015
|December 6, 2015
|December 30, 2015
**Please ensure you are on time for your assigned shift.**
For more information regarding bingos or any of these fundraising initiatives or commitments, please contact email@example.com
► 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:
||Meet / Location
||Narwhals / Thunder Bay
||PWI / Winnipeg
||Ontario "D" Qualifiers
||NWO Regionals / Thunder Bay
For more information and/or to register, please visit the ‘Bolts Events’ section of the website.
► 11 Things your Swim Coach is Tired of Yelling
We all know what it is like to have your swimming coach yelling at the top of their lungs during practice, trying to get our attention. Here’s a few things that you can improve on to reduce some of this noise.
1. Don’t breathe in and out of your turns:
Let’s just face it, even the most dedicated athletes can have a lazy moment. Being a distance swimmer myself, I have grown accustomed to breathing just about whenever I feel like it. Just know that breathing in and out of your turns not only adds time to your race, but actually slows you down after you propel off each wall.
2. Dolphin kick past the flags:
Obviously there are some exceptions to this. For example, don’t dolphin kick past the flags if you’re swimming the 100 breaststroke. Other than that, always use it to your advantage. The dolphin kick is Michael Phelps’ signature move each race. It’s practically his secret weapon that helped him take down his opponents in Beijing, London, Sydney, and Athens. If you strive for perfection like Phelps, listen to your coach and do the kick all professional swimmers have down pat.
3. You don’t need 10 breaths in a 50 freestyle:
For the top sprinters on my team, I’m always hearing my coach tell them to not take any more than three breaths in a 50 freestyle. Taking a breath during your sprint takes away the momentum you built from your start and turn. As all sprinters know, it only takes one breath for you to be in or out of a final night swim.
4. Finish the ENTIRE cool-down:
It’s the end of practice and you’ve had enough of swimming, you just want to get out and go eat everything in your refrigerator. So, you cut that 400 warm down into a 50, along with some dolphin dives and blowing bubbling rings up from the bottom of the pool. It might seem fun, but the point of cool-down is to flush out the lactic acid you built up in your system so you’re not tight and sore the next day for practice or a race.
5. Don’t breathe into your finish:
No matter if you’re a distance swimmer or sprinter, there is never a need to breathe into a finish. Don’t believe me? Go watch Michael Phelps’ 100 butterfly final swim in Beijing. Keeping his head down and winning that gold medal is what made him the most decorated Olympian in history.
6. Don’t break stroke
It can be hard to swim butterfly in a lane with a bunch of other swimmers, but sometimes it just has to be done. Don’t try and take the easy way out and break stroke unless you really feel like you’re going to hit and seriously injure another swimmer.
7. Breathing at the flags doesn’t count as doing the whole lap underwater
My club coach was always yelling this at my team in high school. If you have an underwater set and you come up at the flags, you’re cheating yourself about five yards each lap. That’s only going to hurt you in the end.
8. Complaining about the set will not change it
No matter how much you pout, cry or yell, the set is going to stay the way the coach wrote it. It’s meant to be challenging and hard. If it’s not, you’re not getting anything out of it and you won’t go any faster at championships than you did the year before.
9. Don’t circle swim in your races
Doing this when you race actually adds to the yardage you have to swim. Would you rather race 50 yards or 53 yards?
10. Do the breathing pattern correctly
If your coach says breathe 5, 7, 9 by 25, then don’t breathe every 3. These types of sets are coaches’ favorite to reset if they see their team doing it incorrectly, so you might as well do it right the first time.
I’m guilty of this too. Pretty much every meet I turn to breath and I see my coach making the signal for me to kick more. Getting into a good kicking rhythm in your race is important for every swimmer – don’t let your arms do all the work!
► Upcoming Events
General Membership Meeting
Due to the upcoming pool closure, the Fall general membership meeting will need to be rescheduled. More information will follow.
Bolts Christmas Party
The Bolts will be holding a Christmas party for swimmers on Sunday, December 6, 2015 -- 2:00 to 4:30 p.m. at Mario's Bowl. Tickets are $10 and include bowling, pizza, and drinks. More information on ticket sales will be sent out shortly.
►Fuel for the Pool
What do you pack to eat on race day? Everybody has a different approach when it comes to eating on race day. Having a strategy and an execution plan can remove doubt and worry about hunger, energy levels, digestive problems, and keep you focused on the race at hand.
Here are a few guidelines for smart eating and packing up the cooler:
- Don’t DQ your day. Breakfast at home or on the road is the metabolism boost every swimmer needs. Instant oatmeal made with skim or low fat milk, toast with nut butter, dry cereal, yogurt and fruit are all light options that rev up the body. If you are competing in the morning, be sure to keep it light. Opt for a heavier breakfast if competition is in the afternoon.
- Pack variety. A few options of fruit, vegetables, grain and high quality protein sources should cover the variable appetite and tummy tolerance you may experience on race day. It’s better to have more food options than a large quantity of only two or three foods. Don’t make the mistake of relying on a single food or energy bars to get you through the day. While they can do the job of fueling your body, they may not rate in appetite satisfaction. Having a variety of food sources increases the odds of proper fueling and healthy eating.
- Pack enough. You don’t want to run out of food, and you may want to share with other swimmers (well-fueled swimmers help the whole team, right?).
- Pay attention to temperature. If you are packing perishables, be sure to add an ice pack. It’s no fun to get tummy cramps before a race because something has spoiled.
- Pack in the protein. Protein will be an ally in keeping your blood sugar stable, thus keeping hunger, energy and mood in check. Nibble on cheese sticks or slices, nuts, peanut or nut butters, deli meat slices, yogurt or yogurt drinks, boxes of low fat milk, hummus, hard-boiled eggs or edamame.
- Don’t forget the Carbohydrate. Your muscles rely on carbs for fuel. Pack easily digestible sources such as 100% juice, fruit leather, applesauce, fresh or dried fruit, or veggie sticks. Don’t forget the more complex carbohydrate foods too, such as crackers, unsweetened dry cereal, pita or other breads, pretzels and graham crackers. Stay away from refined sugars such as soda, candy and desserts on race day.
- Nosh or Nibble? Save “meals” or large quantities of food for big breaks between events. Nibble small amounts of food before and after events that are closely scheduled. At a minimum, you should be nibbling to stay energized and keep your muscles fueled on race day.
- Think your drink. Water, 100% fruit juice and sports drinks are appropriate at a swim meet. Plain and flavored milk are great recovery drink choices after the meet; they provide protein for muscle repair and carbohydrate to re-fuel muscles.
- Know your eating style on race day. If it is counter-productive to racing, follow these guidelines as a strategy for optimal eating. Don’t tempt yourself by packing foods or making concession purchases that you (really) don’t want to be eating.
- Fiber Facts. Fiber can be a problem on race day, or not. Fiber is a food component to which each swimmer has an individual tolerance. Don’t experiment with high fiber foods on race day; sort this out during training season and avoid tummy trouble when it matters most.
"It always seems impossible until it's done"