Friday VIRC Results

Fridays Heat Sheet

Saturday Heat Sheet

Sunday Heat Sheet (Complete heat sheet will be available following Saturday racing)

Full Results

The girl’s novice four, with Teagan Lynch, Maya Krah, Kirsten Girard, Bryn Gilbert and cox Ally Clevenger, had a strong race, crossing the finish 90 seconds ahead of the field.  The women master’s four, with Sue DeWalt, Donna Nespor, Debby Jackson and Lisa Huggenvick also took first.   Parr used the event to mix up teammates and boats. Emmie Kehoe won first place in the girl’s single race while Call made his debut in the boy’s single, placing 2^nd.  Coach Parr was very pleased with how Isaiah Mosser-Rohe and Ky Burton rowed, having not been put together before and also noted that the coxswains, Rayna Shinn and Clevenger, worked hard and were up and down the course all day.

Coach Richard Parr said the boys’ strategy was to attack it and be first into the Cut. “They executed that really well and managed to pull out a little more at the end”, he said. “One of their competitors, St. Michael’s School, beat these boys at Brentwood so it was nice to turn the tables.”  Enjoying their success on the return paddle back to the dock:

Vashon competed in three other races that morning, the girl’s high school eight that placed 4th, the mixed master’s eight placed 3rd and the men’s eight, amazingly taking 3^rd with only seven able to row after one of the oar collars broke near the start of the race.  “They rowed over 1900 meters like that and were still able to beat another boat., Parr said. ”Pretty impressive.”

Event Schedule

News from the Windermere Cup

• @UWHuskyCrew: UW Rower Reiner Hershaw '12 was commissioned into the United States Marine Corps today at the Conibear... http://t.co/OYENsRPQ
  (about 11 hours ago)
• @UWHuskyCrew: Good luck @CoachTarr and team. “@UWSoftball: UW wins and will advance to tomorrows championship at 1.”. #huskypride
  (about 11 hours ago)
• @UWHuskyCrew: RT @CoachLukeMcGee: “@UWAthletics: CONGRATS @UW_MGolf on the NCAA Regional win in OKC! Next stop.. Riviera! http://t.co/VLt8chYe” #huskypride #doinwork
  (about 11 hours ago)
• @UWHuskyCrew: RT @MattThurmond: Special win for our boys today to advance to Riviera. Played great in a far away ace in tough conditions. Williams was amazing.
  (about 11 hours ago)
• @UWHuskyCrew: RT @chughesgolf: Had a blast today! Felt awesome to play a solid round. Team played great & dawgs are leading going into final round!
  (about 1 day ago)
• @UWHuskyCrew: RT @AaronQ13Fox: Good luck @CoachTarr and #Husky Softball Team at NCAA Regionals starting tomorrow! We catch up with the team at 10:45pm on @Q13Fox!
  (about 1 day ago)
• @UWHuskyCrew: RT @UWDailySports: This Week in Husky History: May 20, 1990 was a significant day for @UWHuskyCrew: http://t.co/kRjBkIC2
  (about 2 days ago)
• @UWHuskyCrew: Goodger At Forefront Of Husky Renaissance http://t.co/v5DWoFbx #uwhuskies
  (about 2 days ago)
• @UWHuskyCrew: Great read on GoHuskies profiling the adventurous Kirstyn Goodger and her impact on the women's crew program. http://t.co/yMWJJxh3
  (about 2 days ago)
• @UWHuskyCrew: RT @hannafjortoft: Coach Rick in his natural habitat @UWHuskyCrew #rowingforlife #dawgshouse http://t.co/tyrzu9SP
  (about 2 days ago)

Winning the four gold medals were the JV Men’s quad, with Liam McConnell, Ben Zaglin, Charles Elliott, Julian Baca and coxswain Rayna Shinn; the Men’s double with Gus Magnuson and Ryan Bingham; the Novice Women’s four, with Bryn Gilbert, Kirsten Girard, Maya Krah, Teagan Lynch, coxed by Ally Clevenger; and the Novice Women’s quad with KaiLi Scheer, Anne Gaspers, Kalie Heffernan, Girard and Clevenger.

Two silver medals were won by the Women’s eight, with crew Hannah Russell, Shannon Lipe, Anna Ripley, Girard, Gilbert, Lynch, Krah, Halimah Griffin and Shinn; and the Men’s quad with Baxter Call, Tate Gill, Magnuson, Bingham and Cox Sarah Warner.

Bringing home the bronze were the Novice Men’s quad with crew Ethan Rumberg, Nathaniel Petram, Patrick Hanson, Elliott, coxed by Zaglin; the Men’s quad with Jack Mask, Call, Gill, Hanson plus Zaglin; and the Single Men’s with Magnuson.

“I’ve been incredibly impressed with the performance this crew’s done and the ability they’ve had to handle business on the water”, said regatta coach Tom Kicinski.  “When I rowed for Vashon nobody medaled at Brentwood. This has been a huge shift in this team.  Kicinski said the crew’s performance was especially impressive considering the high level of competition at the regatta. “This regatta appeals to the best crews in the (Northwest) area, all the big schools, and they have some good programs, especially the host school.”

VIJC placed second overall in efficiency, which is the number of entries in relation to the results.

• 
  @bcsrowing: Canada's Outlook: Rowing | - 2012 Olympics | Boating http://t.co/ItZo2h3y
  (about 1 day ago)
• 
  @bcsrowing: Venue Review: Eton Dorney Rowing Centre | - 2012 Olympics | Boating http://t.co/wVx7YwgF
  (about 1 day ago)
• 
  @bcsrowing: Impressive results from last weekend for the Brentwood crews in the second to last paragraph of the following article. http://t.co/VJ69xksl
  (about 1 day ago)

Lineups

Full Results

Generally, a nutrition plan for an active athlete should contain about 60-65% of calories as carbohydrate, 15-20% as protein, and 20-25% as fat.  To calculate your total calorie needs, refer to Sound Bites Vol 1 #2.

Eating before, during, and after multi-day regattas can be a challenge, but remember that fuel replacement is essential to optimal performance, particularly when racing more than once per day.  As soon as possible after a race, be sure to get 15-30 grams of carb on board to replace those spent in your event, for example 5-10 gummi bears, banana, or orange.  This will ensure that you are ready to go for your next event.  If you have 2-3 hours before your next race, you can eat a more substantial mini-meal with carb plus protein, like a turkey sandwich, banana, and water or sports drink.

First Priority:  Carbohydrate Calories

Because practices are intense now, with multiple 1-2 kilometer pieces at race pace, rowers should definitely be eating 60-65% or more of their calories as high quality carbs.  Carbohydrate is the preferred fuel for activity and essential for sprint races at high intensity.  Adequate carbohydrate intake also allows your body to use protein for building and repairing muscle and body tissues rather than for providing energy.

Each gram of carbohydrate supplies 4 calories.  One tablespoon (15 grams) of simple carbohydrate, like table sugar or honey, provides about 60 calories.  Carbs are found in grains/starchy vegetables, fruit/fruit juice, milk/yogurt, and sweets/desserts/snacks.

Carbohydrate Needs

According to the International Olympic Committee’s Nutrition Recommendations, adequate carbs means:

Carbohydrate Content of Common Foods

You can easily calculate the grams of carb you eat in a day by reading the Nutrition Facts Panel on packaged foods, accessing on-line nutrient calculators, or consulting the table below for portions of common foods containing approximately 15 grams carbohydrate.

 What about Protein?

Protein is necessary to build and repair all our body cells.  Intense activity causes increased breakdown of muscle, and a moderate amount of extra protein is needed to ensure that muscles are able to rebuild, enlarge, and stay in good repair. However, there is no need to over-consume protein, which can be expensive and may put an extra burden on the kidneys, whose job is to rid the body of excess nitrogen (found in protein foods) and other waste products.

Most athletes who are very active will consume adequate protein if they eat a variety of foods at the calorie level required to fuel their activity.  An athlete consuming 60-65% carbohydrate calories should eat about 15-20% of their calories as protein.

Here’s a table that lists the basic protein needs of the average person each day, plus an example showing the extra protein needed by an athlete. 

Protein Content of Common Foods

The table below gives you an idea of the approximate amount of common foods to provide 7 grams of protein.  Muscles contain about 7 grams of protein per ounce, so if you are building muscle weight at the rate of 1 pound (16 ounces) per week, you would need an additional 112 grams protein/week, which equates to a modest 16 gm/day, or the amount in 2 extra ounces of meat or cheese, 2 cups milk, or 2 eggs.

Fat:  a Bundle of Energy

There is a lot that can be said about fat and its relationship to health and disease.  But for the moment, what’s important to know is that fat contains 9 calories/gram—almost 2-1/2 times the amount in carbohydrate or protein (which have 4 calories/gram).  In terms of food, this means that 1 tablespoon of butter, margarine, oil, mayonnaise, salad dressing, and even peanut butter has about 100 calories compared to about 60 calories for an equal amount of sugar, honey, gummi bears, syrup, or chocolate sauce.

Here’s a table that shows you healthy vs unhealthy fats.  Remember, ALL FATS have a lot of calories, so don’t overdo even the “healthy fats,” unless you are losing too much weight.

Don’t Forget Fluids

Just a brief word about fluids.  All the reactions in the body need fluid to work, particularly when muscles are working hard and kidneys are trying to get rid of waste products.  A good gauge of the adequacy of your fluid intake is the color of your urine—it should be pale yellow.  If it’s dark or strong smelling, drink more!   Especially during regattas lasting multiple days, you will need to remember to drink frequently.  Even if the weather is cool, carry a water bottle with you in the boat–you can always dump out the water on the way to the starting line to get rid of any unwanted boat weight.

Sound Bites is written by VIRC rower and Registered Dietitian/Certified Diabetes Educator, Debby Jackson, RD, CDE.

Vashon Island Junior Crew rowers earned eight first-place medals, the first two going to single scull racers Ryan Bingham and Avalon Koenig. The club’s new rowers showed their strength by placing first in the novice men’s and women’s four events. In the boy’s boat were Ben Zaglin, Nathaniel Petram, Charles Eliott and Patrick Hanson, coxed by Ally Clevenger. In the girl’s boat, coxed again by Clevenger, were Bryn Gilbert, Kirsten Girard, Maya Krah and Taegan Lynch. “Our ‘novies’ have done an awesome job,” said coach Richard Parr. The junior men’s varsity quad, coxed by Sarah Warner, with rowers Baxter Call, Tate Gill, Gus Magnuson and Bingham, came across the finish an impressive 11 seconds ahead of the field. On Sunday, Jack Mask and Zaglin placed first in the junior men’s JV double, while the women’s JV four crew, Hannah Russell, Anna Ripley, Lynch and Gilbert, clinched first under the direction of coxswain Rayna Shinn.

VIJC garnered six medals for second-place finishes. Zaglin, Eliott, Petram and Hanson, with coxswain Clevenger, took second in the junior novice quad. Two boats competed in separate heats and each finished second in the junior women’s varsity double category: Koenig and Kehoe in heat one and Katelyn Carter and TeraJane Ripley in the other. The junior women’s JV eight, with Ella McConnell, Kelsey Abella, Anne Gaspers, Kalie Heffernan, Russell, Anna Ripley, Girard and Shannon Lipe, with coxswain Shinn, missed placing first by a heartbreaking one-tenth of a second. On Sunday, Gaspers, Girard, Heffernan, Kai Li Scheer and coxswain Clevenger took second place in the junior women’s novice quad. Call and Gill brought the final second-place win in the junior men’s varsity double.

Three third-place finishes rounded out the weekend for the junior team, including the junior women’s JV double, rowed by Abella and Scheer. “Kai Li and Kelsey did a great job,” Parr said. “It was a really solid third place and a tough race against some big girls.” Bingham and Magnuson took third in the junior men’s varsity double, as did the junior women’s varsity eight. The crew, with Gilbert, Carter, Lynch, Koenig, TeraJane Ripley, Charlotte Kehoe, Krah and Halimah Griffin, coxed by Warner, were crushed when their boat crossed the finish line a mere half-second behind the first-place boat.

Vashon’s junior crew tied with another team for third in the regatta’s Juniors Efficiency Trophy, an award based on the number of points earned divided by the number of race entries, essentially equalizing team sizes against racing results.

Vashon master rowers also won eight medals over the weekend. The women’s master quad clinched first with rowers Lisa Huggenvik, Su DeWalt, Holly Zappel and Kim Goforth. The mixed master eight, coxed by Heather Dow and rowed by Huggenvik, DeWalt, Gary Schoch, married rowers Ed and Holly Zapel, Mark McKallor, Goforth and Steve Haworth, also took first. A second-place finish went to the women’s master four boat, with Debby Jackson, Zapel, Gofroth and Dewalt, again coxed by Dow.

Adding to the medal count were five third-place awards: The men’s master double, with Chad Magnuson and McKallor, the mixed master double, again with Magnuson and Huggenvick — who had last rowed a double two years ago — the men’s master four with Schoch, Jim Hauser, Zapel and Haworth, and the women’s master double with Therese Smith and Mary Rothermel.   Parr commented that the masters “are certainly fit.”

For master rower Steve Haworth, who placed third in the men’s master single, the thrill was more than the race. It was his competition, Tiff Wood, perhaps the most famous rower in the Northwest. Wood was the U.S. men’s singles champion in 1980 and headed to the Summer Olympics in Moscow the year that President Jimmy Carter enacted a boycott of the games in protest of the Soviet invasion of Afghanistan. The dispirited athlete made the tough decision to continue training, enduring the physical pain known to few other sports, and try for the 1984 Olympics in Los Angeles, only to miss qualifying by the length of the small bow ball on the front of the boat. His story has been epitomized in the 1985 novel The Amateurs, by well-known author David Halberstam.

Recognizing the entire team’s efforts, Parr closed the weekend by telling the group, “For a small club, and how many clubs that were here, we got lots of metals. I think the winner goes to Ally (Clevenger) with four. … All in all, a pretty good hit-out for the first real go of the year.”