Wow has it ever been hot over the last couple of days. Also scorching is our summer season of swimming. Our performances are heating up! Things have been progressing very well. We have put in some great training over the last few weeks and thing are right on track for some phenomenal swims at Regions in two weeks.
Congratulations:
We had a fantastic swim meet in Campbell River last weekend. I was very impressed with all the swims. Great work from Sean, Ashley, Gabe, Naomi, Nicole, Emily, Andrew, and Ben.
Walking away from the meet with every swim a best time was Nicole Smythe. Nice work Nicole. Nicole will be using the best time kickboard at practice until Regionals.
Receiving the Sr. Best time kick board was Gabe Lowe with 3 new best times! Nice work guys!!
Josh Macdonald stayed home this weekend to compete in the Thetis Lake open water swim. Josh place 7th in the 1500 meter swim with a time of 23:47. Nice work Josh!
We are still plodding along with the Swim around the Island Challenge. We have had a recent lead change. As of the end of last week, Josh Macdonald is leading the pack around the Island. Josh has swum 108.6 km since the beginning of the summer season.
Josh needs to watch his heels because Ashley trails him by only 7km at 101.6 km. Nice work guys!! The first prize will be awarded once you have swum 150 km (Nanaimo).
Upcoming FUN activities:
Pizza and Movie Thursday July 30. After practice we will have pizza in the main foyer of JDF and then catch the city bus up to the Caprice theater to view the 7:15 showing of G-Force (Disney movie rated G).
Please let Travis know by Wednesday if you plan on attending. Kids can be picked up at approximately 8:45 from the Caprice Theater in Langford.
Cost is will depend on numbers of kids participating. Cost details will be mailed out Wednesday night. (Pizza, movie and bus will be approximately $10 - 12)
Beach Party!
On Thursday August 6 after practice there will be a beach party at the Esquimalt Lagoon from 7-9 pm. Come on down, roast some weenies and have some fun.
Thetis Lake practice:
On Tuesday August 11 our regular practice will be re-routed to Thetis Lake Park, where all kids will do their practice in the lake.
Water slides!!
Barring enough interest we will have a team visit to the All Fun Water slides on Tuesday August 18 from 11 -2 pm. More details will follow.
Note from Coach T
There is a lot that can be said about the benefits of back-up plans and being versatile.
I competed in the Peach Classic Triathlon last weekend, where I experienced one of the hardest swims ever! The swim was a straight out and back along the shore totaling 1.5 km. There were wind waves about a foot and a half high traveling towards the shore. Every single time I went to breathe I would inevitable (because I only breathe to one side...another lesson for future blog posts) swallow a huge gulp of water. The waves also made it very hard for me to sight (see where I was going.
I came out of the water a ways down the shore and ended up having to dolphin dive my way back to the swim exit. I came out of the water MAD!!
Anger can trigger a release of adrenaline, but it is short lived (which I found out).
I hammered the first couple km of the bike, only to die half way up the first hill when the nerves dissipated.
If I had just kept my cool, I would have been able to conserve energy and probably would have had a better bike ride as a result, but hey we are all always learning.
I think a very important skill we can work on is rehearsing (mentally) a plan B. When we focus on our events, we are always looking at the ideal outcome, but what if that goggle strap breaks, they put you in a wrong heat, or you have forgotten to put your swim trunks on under your warm up pants...yet another blog post for another time.
You need to picture yourself composed in all situations. Then when the unexpected happens, you're prepared and don't die half way through your event.
T
Monday, July 27, 2009
Wednesday, July 8, 2009
GVAS Newsletter Tuesday June 23,
2009
www.gvasnews.blogspot.com
“Can you pass the iced tea?…..Please!
Well, summer is officially here according to the new GVAS summer schedule. Things have been in full swing since Monday and have started out really well. I hope to carry the momentum right into Provincials. Read who and what has made the newsletter this week.
Congratulations:
We’ve had two great meets since you read the last newsletter. We had 9 Royals endure the weekend at the Courtney Meet. Despite the frigid and damp conditions on the Saturday our team still represented the Royals name well. Congrats to Daniel, Victor, Jenna, Kira, Sean, Ashley, Nicole, Andrew, and Gabe.
Congrats to Nicole (her first meet) and Sean for receiving the best time kickboards from that meet.
We also had a great meet in Nanaimo this last weekend. Congrats to all who competed. Ashley, Nicole, Emily, Andrew, Sean, Josh, and Gabe. Everyone set at least one Best time.
A special congrats to Ashley Bingham for setting a new Meet Record for her 200 IM.
Well done to Josh and Emily (her first meet) for getting the Best Time kickboards from this meet.
Swim – a – thon Recap:
We had a very successful swim a thon this year. Thanks to all who collected pledges and a special thanks to all parents who helped out with the timing and counting.
A special thank-you should go out to Marilyn Bell. Marilyn, one of our Masters was our top fundraiser. She raised $540 to help the team. Thanks Marilyn!!
Summer schedule:
Please take a moment to familiarize yourself with the new Royals schedule for the remainder of the summer. The schedule is posted on the bulletin board.
Royals T-shirts
We are putting the finishing touches on our club t-shirts for this year. We hope to have them ready for Regionals. If you are interested in ordering a club t-shirt, please see Travis or Sharon.
Up - coming events and activities:
Tuesday July 14 / 2009 – Club scavenger hunt 3:30 –4:30 as part of pre-practice dryland.
Thetis Lake Open Water Swim July 26, 2009. Please see Travis or Sharon for more details
Campbell River Summer Meet July 25, 26 2009. Please submit entries to Liz Lowe by Sunday July 18 at the latest. This is a great meet. The best part of this meet is the Saturday air band contest. Get your ideas going and let Travis or Sharon Know of them.
Note from Coach T – “The importance of recovery”
If you train, train, train until you can’t train anymore you will actually see your overall fitness and strength decrease. It’s not the training that makes you fitter and stronger, it’s the recovery you take on the other side of your training. You train to impose a demand on your body and break it down. Your body then responds to this demand and rebuilds itself stronger in hopes of being better suited for future demands imposed. Little does it know that Coch T and Coach S are going to impose even more demands for it to cope with it.
If you don’t follow some very easy steps to help your body recovery, it will just be continually broken down and NEVER get any stronger.
There are three essential aspects to recovery, SLEEP, NUTRITION and HYDRATION.
After hard workouts or meets it is very important to get adequate sleep. I recommend a minimum of 8 hours.
Don’t forget about your window of opportunity. Within one hour of a hard workout make sure you are getting some food in you.
Water is the most important thing you can put in your body. It is your natural coolant, oil and fuel addative. Water bottles should ALWYS be on deck, and you should be having at least 750 ml of fluid after each hard workout.
If you have had a hard workout or meet and you are not able to meet these three basic necessities of recovery, you should not be attending the next workout. You will just break your body down even more.
Happy Laps everyone!!
Coach T.
2009
www.gvasnews.blogspot.com
“Can you pass the iced tea?…..Please!
Well, summer is officially here according to the new GVAS summer schedule. Things have been in full swing since Monday and have started out really well. I hope to carry the momentum right into Provincials. Read who and what has made the newsletter this week.
Congratulations:
We’ve had two great meets since you read the last newsletter. We had 9 Royals endure the weekend at the Courtney Meet. Despite the frigid and damp conditions on the Saturday our team still represented the Royals name well. Congrats to Daniel, Victor, Jenna, Kira, Sean, Ashley, Nicole, Andrew, and Gabe.
Congrats to Nicole (her first meet) and Sean for receiving the best time kickboards from that meet.
We also had a great meet in Nanaimo this last weekend. Congrats to all who competed. Ashley, Nicole, Emily, Andrew, Sean, Josh, and Gabe. Everyone set at least one Best time.
A special congrats to Ashley Bingham for setting a new Meet Record for her 200 IM.
Well done to Josh and Emily (her first meet) for getting the Best Time kickboards from this meet.
Swim – a – thon Recap:
We had a very successful swim a thon this year. Thanks to all who collected pledges and a special thanks to all parents who helped out with the timing and counting.
A special thank-you should go out to Marilyn Bell. Marilyn, one of our Masters was our top fundraiser. She raised $540 to help the team. Thanks Marilyn!!
Summer schedule:
Please take a moment to familiarize yourself with the new Royals schedule for the remainder of the summer. The schedule is posted on the bulletin board.
Royals T-shirts
We are putting the finishing touches on our club t-shirts for this year. We hope to have them ready for Regionals. If you are interested in ordering a club t-shirt, please see Travis or Sharon.
Up - coming events and activities:
Tuesday July 14 / 2009 – Club scavenger hunt 3:30 –4:30 as part of pre-practice dryland.
Thetis Lake Open Water Swim July 26, 2009. Please see Travis or Sharon for more details
Campbell River Summer Meet July 25, 26 2009. Please submit entries to Liz Lowe by Sunday July 18 at the latest. This is a great meet. The best part of this meet is the Saturday air band contest. Get your ideas going and let Travis or Sharon Know of them.
Note from Coach T – “The importance of recovery”
If you train, train, train until you can’t train anymore you will actually see your overall fitness and strength decrease. It’s not the training that makes you fitter and stronger, it’s the recovery you take on the other side of your training. You train to impose a demand on your body and break it down. Your body then responds to this demand and rebuilds itself stronger in hopes of being better suited for future demands imposed. Little does it know that Coch T and Coach S are going to impose even more demands for it to cope with it.
If you don’t follow some very easy steps to help your body recovery, it will just be continually broken down and NEVER get any stronger.
There are three essential aspects to recovery, SLEEP, NUTRITION and HYDRATION.
After hard workouts or meets it is very important to get adequate sleep. I recommend a minimum of 8 hours.
Don’t forget about your window of opportunity. Within one hour of a hard workout make sure you are getting some food in you.
Water is the most important thing you can put in your body. It is your natural coolant, oil and fuel addative. Water bottles should ALWYS be on deck, and you should be having at least 750 ml of fluid after each hard workout.
If you have had a hard workout or meet and you are not able to meet these three basic necessities of recovery, you should not be attending the next workout. You will just break your body down even more.
Happy Laps everyone!!
Coach T.
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