- The Torpedo will NOT be practicing Monday, July 5, and Tuesday, July 6. Regular practice schedules resume Wednesday, July 7. We have a meet in Morganton on Thursday, July 8. Warm-ups start at 5:30pm. Please sign up for the July 8th meet this week so that coaches can turn entries in to Morganton prior to Wednesday.
- Tomorrow's meet has a 5pm warm-up time. During this time, all parents in attendance are requested to attend a timer clinic. This will be an instructional on how to be a timer at our meets. It should take no longer than 10 minutes. Please volunteer for one shift of timing. It makes the meet more enjoyable for everyone and lessens the burden.
- Team t-shirts should be available tomorrow at the meet. They are $7 per shirt. Please make any checks out to Bret Watson, NOT the Valdese Torpedo or the Valdese Rec. Caps should be arriving next week and they will be $4. Please pay Coach Andersen for these in cash only.
- Team pictures will be taken July 15th before the meet. Please be at the pool at 4:30pm. Should any parents want individual pictures of their swimmers, please have them there at 4pm. Please see Coach Andersen for picture package information.
Wednesday, June 30, 2010
This Week in Torpedo News!
Hi everyone! We hope everyone enjoyed the week off this past week. There are a few announcements for this week and next! Most of these can also be found on the bulletin board at the pool.
Monday, June 21, 2010
Great Meet this Past Thursday!
Thanks everyone for supporting the team Thursday. We had a great, close meet with Granite Falls to come out to a combined team win of 553 to 535! There were some great races, and everyone should be proud of how they did!
For the upcoming meet with Forest City on July 1st, we need parents to come out to volunteer. One of the best ways parents can support the team and their swimmers is by helping with timing, clerking, and running.
REMINDER: NO MEET THIS THURSDAY AGAINST MCDOWELL!
For the upcoming meet with Forest City on July 1st, we need parents to come out to volunteer. One of the best ways parents can support the team and their swimmers is by helping with timing, clerking, and running.
REMINDER: NO MEET THIS THURSDAY AGAINST MCDOWELL!
Wednesday, June 16, 2010
Some Great Advice on Nutrition for Swimmers
It is important for swimmers to have proper nutritional habits before and during meets in order to compete at their best. Xcell has been doing great at all the meets thus far, but with proper nutrition, our swimmers will compete even better! Below you will find some helpful nutrition tips from USA Swimming and the American Swim Coaches Association (Foundations of Coaching written material, Physical Conditioning, chp. 6, pp.15-16).
During the season...
The analogy of fuel in the gas tank of a car and fuel in the body of the swimmers is one that even young swimmers can relate to. Emphasize that fueling for performance means:
Always having a full tank.
Getting the most economical fuel.
Fueling at the right times and places.
There are no magic foods and no magic food groups! Extra vitamins, minerals and supplements are not necessary in a healthy diet. The easy guidelines for your athletes are as follow: Eat colorful foods. The more naturally colorful the more vitamins, minerals, antioxidants and carbohydrates are available for recovery and general health. Eat early and often. The first two hours post-workout are the most critical. Drink early and often. Hydration must be continuous.
The basic nutrients are carbohydrates, proteins, fats, vitamins, minerals and water. Carbohydrates are the primary fuel source for aerobic athletes and, contrary to popular opinion, are not fattening. If taken in reasonable amounts, carbohydrates are used for energy, leaving little to be converted to body fat. Protein builds and repairs muscle, produces hormones, supports the immune system and replaces red blood cells. Protein is not a main source of energy except in cases of malnutrition or starvation. Most athletes do not need extra protein. They get adequate protein from a normal diet. Again contrary to popular opinion, protein does not build muscle bulk, only exercise does that. Fats are essential for hormone production, storage of vitamins and delivery of essential fatty acids. The body needs fat, but the average American diet contains more than enough. High fat foods should be traded for low fat substitutes so that fat intake is limited to 25% of total calories. The necessary vitamins and minerals are also readily available in the foods consumed in a healthy diet. Vitamins, minerals and water make the body more efficient at accessing carbohydrates, fats and proteins when they are needed during exercise and recovery. In terms of total calories, swimmers should aim for a diet of:
60% carbohydrate
15% protein
25% fat
Of course this will vary but carbohydrate intake shouldn’t drop below 50%, protein should not go above 25% and fat should not go above 30%.
At meets...
Once again, there is no magic food and that they must focus on long term nutritional choices. When it comes to swim meets, swimmers need to prepare nutritionally for the entire competition. There is no way to fuel for a particular race. It is important to maintain constant energy, blood sugar levels and hydration by snacking and replenishing throughout the competition. Shown below are some recommendations for “competition cuisine”:
One Hour or less to go
Fruit and vegetable juice such as orange, tomato or V-8
AND/OR
Fresh fruit such as apples, watermelon, peaches, grapes, or oranges
AND/OR
1 ½ cups of a sport drink
2-3 hours to go
Fresh fruit and vegetable juices
AND
Breads, bagels, English muffins with limited amounts of butter, margarine, cream cheese, or peanut butter
AND
4 cups of a sport drink
3-4 hours to go
Fresh fruit and fruit and vegetable juices
AND
Breads, bagels, baked potatoes, cereal with low-fat or skim milk, low-fat yogurt, sandwiches with a small amount of peanut butter or lean meats and cheese
AND/OR
7 ½ cups of a sport drink
During the season...
The analogy of fuel in the gas tank of a car and fuel in the body of the swimmers is one that even young swimmers can relate to. Emphasize that fueling for performance means:
Always having a full tank.
Getting the most economical fuel.
Fueling at the right times and places.
There are no magic foods and no magic food groups! Extra vitamins, minerals and supplements are not necessary in a healthy diet. The easy guidelines for your athletes are as follow: Eat colorful foods. The more naturally colorful the more vitamins, minerals, antioxidants and carbohydrates are available for recovery and general health. Eat early and often. The first two hours post-workout are the most critical. Drink early and often. Hydration must be continuous.
The basic nutrients are carbohydrates, proteins, fats, vitamins, minerals and water. Carbohydrates are the primary fuel source for aerobic athletes and, contrary to popular opinion, are not fattening. If taken in reasonable amounts, carbohydrates are used for energy, leaving little to be converted to body fat. Protein builds and repairs muscle, produces hormones, supports the immune system and replaces red blood cells. Protein is not a main source of energy except in cases of malnutrition or starvation. Most athletes do not need extra protein. They get adequate protein from a normal diet. Again contrary to popular opinion, protein does not build muscle bulk, only exercise does that. Fats are essential for hormone production, storage of vitamins and delivery of essential fatty acids. The body needs fat, but the average American diet contains more than enough. High fat foods should be traded for low fat substitutes so that fat intake is limited to 25% of total calories. The necessary vitamins and minerals are also readily available in the foods consumed in a healthy diet. Vitamins, minerals and water make the body more efficient at accessing carbohydrates, fats and proteins when they are needed during exercise and recovery. In terms of total calories, swimmers should aim for a diet of:
60% carbohydrate
15% protein
25% fat
Of course this will vary but carbohydrate intake shouldn’t drop below 50%, protein should not go above 25% and fat should not go above 30%.
At meets...
Once again, there is no magic food and that they must focus on long term nutritional choices. When it comes to swim meets, swimmers need to prepare nutritionally for the entire competition. There is no way to fuel for a particular race. It is important to maintain constant energy, blood sugar levels and hydration by snacking and replenishing throughout the competition. Shown below are some recommendations for “competition cuisine”:
One Hour or less to go
Fruit and vegetable juice such as orange, tomato or V-8
AND/OR
Fresh fruit such as apples, watermelon, peaches, grapes, or oranges
AND/OR
1 ½ cups of a sport drink
2-3 hours to go
Fresh fruit and vegetable juices
AND
Breads, bagels, English muffins with limited amounts of butter, margarine, cream cheese, or peanut butter
AND
4 cups of a sport drink
3-4 hours to go
Fresh fruit and fruit and vegetable juices
AND
Breads, bagels, baked potatoes, cereal with low-fat or skim milk, low-fat yogurt, sandwiches with a small amount of peanut butter or lean meats and cheese
AND/OR
7 ½ cups of a sport drink
Swim Meet Tomorrow!
The Torpedo will host the Granite Falls Sharks tomorrow evening at 6pm at the Jimmy C. Draughn Aquatic Center!
Warm-ups for the Torpedo are at 5pm and the events start at 6pm. The weather is looking good, but hot for tomorrow, so be sure to drink plenty of water during the day.
Parents, we still need some volunteers for tomorrow! Timers and Runners are needed, as well as some folks willing to man the bullpen area.
Coaches will have event entries for the swimmers posted on the wall outside of the door. Swimmers will receive an entry card for each event as well. Please listen to the announcer for first and second calls for events. Swimmers will need to go to the bullpen to await their event. Parents and swimmers not participating in the events need to stay out from behind the blocks to ensure smooth operation of the meet.
Please stay away from soft drinks before and during the meet. Some great snacks for the swimmers are fruits, vegetables, breads (bagels), and granola bars. Instead of reaching for the Snickers, why not go for an Ants on a Log?
Warm-ups for the Torpedo are at 5pm and the events start at 6pm. The weather is looking good, but hot for tomorrow, so be sure to drink plenty of water during the day.
Parents, we still need some volunteers for tomorrow! Timers and Runners are needed, as well as some folks willing to man the bullpen area.
Coaches will have event entries for the swimmers posted on the wall outside of the door. Swimmers will receive an entry card for each event as well. Please listen to the announcer for first and second calls for events. Swimmers will need to go to the bullpen to await their event. Parents and swimmers not participating in the events need to stay out from behind the blocks to ensure smooth operation of the meet.
Please stay away from soft drinks before and during the meet. Some great snacks for the swimmers are fruits, vegetables, breads (bagels), and granola bars. Instead of reaching for the Snickers, why not go for an Ants on a Log?
Tuesday, June 15, 2010
McDowell Away Meet Canceled
The swim meet at McDowell scheduled for June 24th has been CANCELED due to unexpected pool repairs.
It will not be made up.
It will not be made up.
Wednesday, June 9, 2010
End of School and Practice Time Reminder
Good morning everyone! We're all very excited as the end of school approaches. Only one more morning to wake up, pack your lunches, make sure your homework is finished, and to catch the bus or carpool to school.
The end of the school year also means VTST will be changing practice times to our summer schedule. To refresh everyone's memory, you can find a copy of the schedule below.
Also, it is almost time for our first meet. We will be hosting Granite Falls on Thursday, June 17th. Please check on deck at practices from Thursday onwards for the meet sign-up and volunteer sign-up books. We need your support and assistance running meets in order to ensure smooth operation.
Summer Schedule:
Morning Practices are M, T, Th., Fr. Evenings are M, T, W.
7:30-8:30am 11-12,13-14
8:30-9:30am 15-18
5:30-6:15pm 8&U
6:15-7:00pm 9-10
MEET SCHEDULE: All meets begin at 6pm.
Warm-ups: 5pm (home) 5:30 (away)
June 17th Granite Falls at Valdese
June 24th Valdese at McDowell
July 1st Forest City at Valdese
July 8th Valdese at Morganton
July 13th Valdese at Granite Falls
July 15th McDowell at Valdese
July 17th Sprint/Long Distance Meet at Forest City (11 and up)
July 22nd Valdese at Forest City
July 27th Transylvania at Valdese
July 31st Conference Meet at Forest City
The end of the school year also means VTST will be changing practice times to our summer schedule. To refresh everyone's memory, you can find a copy of the schedule below.
Also, it is almost time for our first meet. We will be hosting Granite Falls on Thursday, June 17th. Please check on deck at practices from Thursday onwards for the meet sign-up and volunteer sign-up books. We need your support and assistance running meets in order to ensure smooth operation.
Summer Schedule:
Morning Practices are M, T, Th., Fr. Evenings are M, T, W.
7:30-8:30am 11-12,13-14
8:30-9:30am 15-18
5:30-6:15pm 8&U
6:15-7:00pm 9-10
MEET SCHEDULE: All meets begin at 6pm.
Warm-ups: 5pm (home) 5:30 (away)
June 17th Granite Falls at Valdese
June 24th Valdese at McDowell
July 1st Forest City at Valdese
July 8th Valdese at Morganton
July 13th Valdese at Granite Falls
July 15th McDowell at Valdese
July 17th Sprint/Long Distance Meet at Forest City (11 and up)
July 22nd Valdese at Forest City
July 27th Transylvania at Valdese
July 31st Conference Meet at Forest City
Tuesday, June 1, 2010
Inclement Weather Reminder
Good afternoon Torpedo! The coaches hope that everyone had a wonderful Memorial Day weekend.
The weather is looking a bit unfriendly this afternoon. Please remember to call the pool to see if practice has been changed/ cancelled due to weather before heading over!
See you soon!
The weather is looking a bit unfriendly this afternoon. Please remember to call the pool to see if practice has been changed/ cancelled due to weather before heading over!
See you soon!
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