Sound Bites

Sound Bites, Vol.4 #1 – Refueling Alternatives

Sound Bites, Vol.4 #1 – Refueling Alternatives

Refueling your body after strenuous activity is a must for rowers!  Especially when you have multiple races over a day or weekend.  Our coach likes to provide gummy bears to rowers–it’s a quick source of glucose plus they are fun!  But are they the best […]

Sound Bites! Vol.3 #3  Vitamin D:  To D or Not to D?  That is the Question.

Sound Bites! Vol.3 #3 Vitamin D: To D or Not to D? That is the Question.

Now that it’s winter, a nutrition topic that I think particularly germane is vitamin D. Why? Because much of the vitamin D we need is produced through the interaction of the sun’s ultraviolet (UVB) rays with substances under the skin. And winter, besides yielding less […]

Sound Bites! Vol. 3 #2 – Refueling

Sound Bites! Vol. 3 #2 – Refueling

Today refueling is on my mind–and with fall head racing approaching, perhaps it should be on your mind, too.  Why am I thinking about refueling?  Because 1) of the Green Lake Summer Extravaganza–for many racers the harbinger of fall racing season, 2) this morning I […]

Sound Bites! Vol 3 #1

Sound Bites! Vol 3 #1

January–again.   Junior rowing officially started yesterday, though unofficially I don’t think it ever stopped during the holidays.  Despite the still-dark mornings, it seems that the spring rowing season is truly underway–in rowing, spring is spelled j-a-n-u-a-r-y. So, what’s on your mind post-holiday/resolution-season?  If you’re […]

Sound Bites! Vol.2 #4

Sound Bites! Vol.2 #4

Pumping Iron This fall, you may be pumping iron to get your muscles ready for those long, hard head races, but are you eating enough iron?  Your stamina and aerobic capacity depend on adequate body iron stores.  Low iron intake can result in anemia which definitely affects performance.  When you […]

Sound Bites! Vol.2 #3

Sound Bites! Vol.2 #3

PROPER NUTRITION:  PASSPORT TO (LESS) PAIN Unless you’ve been living under a rock (as opposed to on The Rock), you know that it’s that time of year for Vashon Island Rowing Club’s 3rd Annual Passport to Pain bike ride.  Coming up on Saturday, September 14th, […]

Sound Bites! Vol.2 #2

Sound Bites! Vol.2 #2

Strategic Eating It’s that time of year when the culmination of all the rainy, cold, windy (and occasionally sunny and beautiful) practices both juniors and masters have put in during the Spring are about to be put to the test at Junior Nationals and Master Regional Regattas. […]

Sound Bites! Vol. 2 #2

Sound Bites! Vol. 2 #2

Nutrition Tip of the the Month: Be ready for hard spring practices this season by eating well a minimum of 5 out of 7 days.  Concentrate on eating 3 well-balanced meals and an afternoon snack each day during the work/school week.  Include a quality serving of protein, a […]

Sound Bites! Vol.1 #4

Sound Bites! Vol.1 #4

Labor Day and the Dog Days of Summer arrived and have passed.  The last sprint race of the season is over (Green Lake Extravaganza) and we are now staring into the fall head racing season wondering what to do to maximize our rowing efforts. Fall head racing is so different from spring sprints.  Although technique […]

Sound Bites Vol 1 # 3

Sound Bites Vol 1 # 3

We’re now deep into racing season—as I write this, Covered Bridge is a fine but fleeting memory, juniors left for Brentwood this morning, crews of masters and juniors are heading for Opening Day and/or American Lake the first weekend in May–and NW Regionals will be […]