Tag: cycling vashon

A Brew with the Crew 2 – March 5th

A Brew with the Crew 2 – March 5th

The Hardware Store Restaurant and Vashon Island Rowing Club are teaming up again for a “repechage” Guest Bartender Night on Thursday March 5th from 6 pm – 9pm.  VIRC is celebrating it’s 25th anniversary with this FUNdraiser, that will  include a signature cocktail and mocktail, […]

Passport2Pain 2014

Passport2Pain 2014

After it’s fourth year run, the Passport2Pain fundraiser, dubbed the toughest ride in the Puget Sound, was another success thanks to all the crazy cyclists, lots of volunteers and courteous, welcoming islanders. If your not familiar with P2P, as it’s nicknamed, it’s a circuit of […]

NW Masters Regional Championships

NW Masters Regional Championships

After months of steady early morning workouts along a 2,000 meter course on Quartermaster Harbor, Vashon Island Rowing Club’s Masters women and men finally got to put their conditioning to work with great results last weekend at the 2014 Northwest Masters Regional Championship in Vancouver, Washington.

VIRC medaled in ten separate events, bringing home two gold medals, three silver, and five bronze.

“It was really pleasing to see that the hard work put in on the harbor this Spring paid off,” said VIRC Coach Richard Parr. “Every Vashon athlete came home with at least one medal.

The weekend performance on Vancouver Lake was led by a dominating performance by Mark Ripley, who crushed the field with a powerful open-water win in the men’s single. Vashon also scored gold in the women’s pair, with Su DeWalt and Mary Rothermel winning by a full boat length.

In a race that brought back memories of their victory at the 2006 U.S. Masters National Championship on Seattle’s Green Lake, Bruce Morser and Colby Atwood earned a bittersweet silver medal in the men’s pair. While they were first across the line with a commanding lead, the two were ultimately awarded second place after the finish times were adjusted for age.

“The size of the regatta and the skill of the competition have both improved markedly in just a few short years,” said Parr. “Athletes of all ages seem to be discovering what a great sport rowing really is.”

Morser and Atwood continued their winning ways, teaming up with Ed Zapel and Bob Horsley to win a silver medal in the men’s quad. The next day, those four men hopped into an eight with Mark Ripley, Chad Magnuson, Mark McKallor, Gary Schoch and guest coxswain Joey Peter of Syracuse, New York, to score another second place finish for Vashon.

VIRC won bronze in the mixed 8, mixed quad and women’s lightweight double. John Singer and Steve Haworth also took bronze in the men’s double, rowing one of the the oldest combinations of the regatta at 70 years old. Haworth rounded out the Vashon medal haul with a bronze in the men’s single, his final race for Vashon before moving to the San Francisco Bay area next week with his wife, Susan.

“With more than forty rowing clubs competing at Regionals, the difference between most of them and the Vashon Island Rowing Club was really clear to me,” said Haworth. “Whereas most of them are rowers who establish a few friendships, we are a group of solid friends who also happen to row quite well together. I’m going to miss that a lot when we move to California.”

Coach Parr echoed Haworth’s sentiments: “One of the great things about Vashon’s Masters team is the real sense of camaraderie. Everyone supports each other both on and off the water and the whole experience is just really enjoyable.”

Throughout the weekend, competing clubs were overheard marveling at what Vashon has continually been able to accomplish with such a small contingent at Regionals. Haworth’s departure served as a reminder to VIRC members that there’s plenty of room for new adult rowers to join this growing sport on Vashon. Interested new rowers are urged to send an e-mail to info@vashoncrew.com.

By Jeff Hoyt, a masters rower, who also medaled at the event.

“Have A Brew With The Crew!” at THS Guest Bartender Night

“Have A Brew With The Crew!” at THS Guest Bartender Night

Vashon Island Rowing Club Adult Crew has teamed up with The Hardware Store Restaurant to put the FUN back in Fundraising.  Join us for a “Have a Brew With The Crew!” on Thursday, April 3, 2014 from 6:00-9:00 pm during The Hardware Store Restaurant’s Guest Bartender Night.  VIRC […]

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.  Certainly, Coach has a plan in place to maximize performance–strategies related to technique, power, stamina, and mental toughness are in evidence at every practice.

Yet are you adding strategic eating to your rower’s toolkit?  Just a couple days ago, I overheard Coach reminding a junior boy to drink, drink, drink–definitely an important nutrition strategy after hard practices.  What other strategies can you enlist to help you win on race day?

First, what does strategic eating mean?  A strategy, according to the online free dictionary,  is “important or essential in relation to a plan of action, essential to the effective conduct of war, or highly important to an intended objective.”  A 1000 to 2000 meter race may not be a war, but pretty darned close.  To increase the effectiveness of your battle plan, eating right is a pretty important strategy.  Strategic eating is, then, a plan for eating that will help you effectively reach your objective–winning races!

Dietitians (such as myself) often develop Meal Plans (ie, eating strategies) to help people identify what and how much they should be eating at different times during the day to reach short-term objectives such as stable blood glucose levels, optimal blood pressure values, and appropriate cholesterol levels, so that they can maximize their long-term objectives of disease avoidance and optimal health.

Obviously, your strategies will depend on your objective.  Your long-term objective might be “Win Nationals.”   But of course there are many short- and medium-term objectives that must be reached before Nationals.  If you are a novice you have to learn to row well, if you want to be a lightweight you might have to decrease your body mass index, if you lack power you might have to build up your muscles mass.  All these objectives are fairly long-term and strategies to reach them should have been initiated 3 to 6 months or even years ago.

Your strategies must be measurable to be effective in reaching your objectives.  What eating strategies might you use to maximize your performance at upcoming regattas–possibly leading to qualifying in your heat/semi and ultimately meeting your objective of winning at Nationals?

Here are some possible nutrition strategies for various short-to-medium-term objectives to help lead you to your long-term objective of winning your event at Nationals:

I.  Objective:  Have enough energy to make it through my day, including 2-3 hours of hard rowing practice 3-5 days a week.

Strategy:  At least 5 days per week, I will eat 3 meals plus 3 snacks spaced every 2-3 hours throughout the day, for example, at 6am, 9am, noon, 3pm, 6pm, and 9pm.

II.  Objective:  Keep well-hydrated to aid digestion, facilitate elimination of body wastes, and help prevent muscle cramps.

Strategy:  Every day I will drink at least 1 cup of fluid (water, milk, tea, juice, etc) with each of my 6 meals and snacks, making a total of at least 6 cups per day and monitor my urine to make sure it is pale yellow and frequent.

III.  Objective:  Make sure my muscles are well-conditioned and able to recover adequately from hard workouts.

Strategy:  Eat a serving or two of protein at each meal and snack, where 1 serving = 2-3 ounce meat or cheese, 1-2 eggs, 2-4 Tbsp nut butter, 1/2-1 cup black/kidney/soy beans/lentils, 1/2-1 cup cottage cheese/yogurt, or 1/4-1/2 cup nuts.

IV.  Objective:  Ensure my weight is maintained within lightweight standards by eating healthy foods in moderation.

Strategy:  I will a) eat fruit or veggies for my between-meal snacks and a large, colorful veggie salad with oil & vinegar at dinner, b) choose lower-fat protein sources (eg, skinless chicken, grilled fish, water-packed tuna, low-fat cottage cheese/yogurt/string cheese, and dried beans/peas) rather than red meats, regular cheeses, nuts and nut butters, c) eat whole grains in moderate amounts at meals/snacks (eg, 1/2-3/4 cup brown rice, 1 slice whole wheat bread, 1 small baked potato/yam, 1/2-1 cup whole wheat pasta) , d) limit desserts to a small serving once per day (2 small cookies, 1/2 cup light ice cream/sherbet, 1 small cupcake), and e) limit fatty foods such as gravies/sauces, french fries/chips, ice cream/candy, and sugary/high fat drinks like regular soda, Italian soda, milkshakes, energy drinks, juice drinks, etc.

V.  Objective:  Help my body recover from hard workouts by eating foods high in antioxidants that reduce inflammation and neutralize free radicals produced by muscular work.

Strategy:  Include 6-10 servings of colorful fruits and vegetables every day,  especially foods shown to be highest in antioxidants–cranberries, blueberries, blackberries, beans, artichokes, russet potatoes, pecans, walnuts, hazelnuts, ground cloves, cinnamon, and oregano.

There are no magic nutritional bullets that you can pull out of your uni-suit on race day.  However, by adding strategic eating to the training strategies provided by your Coach, you can ensure you enjoy the winning edge that can result in reaching your highest rowing objectives.

Adventure Cyclist Blogs about his P2P Ride

Adventure Cyclist Blogs about his P2P Ride

Adventure cyclist Willie Weir blogs about his introduction to Vashon’s toughest hills after joining us for the 2nd annual Passport to Pain ride.  We’re glad to add you to the group of “Idiots” who completed the whole 78 mile ride!  “Pain has never been so much […]

Thank You P2P Riders & Sponsors!

Thank You P2P Riders & Sponsors!

Kudos and gratitude to participants of the second annual Passport2Pain.  Cyclists who pledged and rode the scenic yet punishing roads of Vashon Island helped raised much needed funds for the rowing club. Over 100 riders, young and mature, women and men, and one Knight in Shining Armor peddled to 18 strategically located checkpoints […]

15 Medals Won at Northwest Junior Regionals

15 Medals Won at Northwest Junior Regionals

Vashon Island Junior Crew garnered 15 medals and qualified four boats for Nationals at the 2012 Northwest Regional Regatta at Vancouver Lake in Vancouver, WA.  With 23 teams and thousands of athletes from the region, the club’s success stands out among the field of competitors.  Of the 16 preliminary races they entered, 14 qualified for the finals, so many so that VIJC needed to borrow a boat from another club in order to be in all events.

Four boats triumphed, winning gold medals and US Rowing trophies.  The JV women’s quad had their work cut out for them when the competing crew gained on them in the last 500 meters.  The rowers, Hannah Russell, Kelsey Abella, Anna Ripley, Shannon Lipe, and coxswain Kai Li Scheer, poured on the power and crossed the finish 1.5 seconds ahead.  In an even closer race, the JV men’s quad, with Liam McConnell, Alexander Wright, Jack Mask, Julian Baca and cox Rayna Shinn, lead the field and took first by .94 seconds.  Novice girls Scheer, Bryn Gilbert, Kirsten Girard, Kalie Heffernan, and coxswain Ally Clevenger, showed their strength and placed first in the quad race, finishing two boat lengths of open water ahead of the field. For the first time, VIJC brought home the trophy for the girl’s high school eight, a serious but fun race where the crews dress to represent their schools.  Sporting green and yellow attire, complete with pirate tattoos to showcase VHS’s mascot were rowers Ella McConnell, Katelyn Carter, TerraJane Ripley, Halimah Griffin, Charlotte Kehoe, Avalon Koenig, Maya Krah, Taegan Lynch and cox Shinn.

Eight silver medals were won, three of which qualified to compete in the Junior Nationals.  The boy’s varsity quad, with Baxter Call, Tate Gill, Gus Magnuson, Ryan Bingham, and coxswain Sarah Warner, the girl’s varsity double with Avalon Keonig and Emmie Kehoe, and the boy’s varsity double with Magnuson and Bingham. The other silver medalists were Scheer and Anna Ripley in the JV women’s double, Girard and Heffernan in the novice women’s double, Ben Zaglin and Ethan Rumberg in novice men’s double, McConnell and Baca in the JV double, and the novice women’s four with Gilbert, Girard, Krah, Lynch with cox Clevenger.

Crews brought home three bronze medals, one of which also qualified for Nationals, the girl’s single rowed by Emmie Kehoe, who has chosen not to race this event and instead concentrate on her double race with Koenig.  The boy’s JV double with Wright and Mask, and the boy’s novice quad, coxed by Clevenger, with Charles Elliott, Rumberg, Patrick Hanson, and Ben Zaglin, who substituted for Nathaniel Petram due to a broken nose after being hit by a Frisbee, were happy with the bronze.

Coach Richard Parr said he was very pleased and proud of all the rowers’ efforts, not only at Regionals but throughout the season.  He recognized the seniors, specifically Captains Ky Burton and Koenig, saying “With me coming from the other side of the world, and even though we both speak English …. there’s lots of differences.  They did an outstanding job of welcoming me and showing me how we do things on Vashon.”  The coxswains were complemented, as well.  “They do such an amazing job of helping and being my right hand people.  They never complain, they just do.”, said Parr.

The Junior Nationals Regatta will be held June 8th -10th in Oakridge, TN.

2012 US Rowing North West Regionals

2012 US Rowing North West Regionals

2012 US Rowing Northwest Junior Regionals Friday VIRC Results Race #: 2 Stage: Heat 1 Event: Jr W 8+ Time: 08:08 AM Race Status: Official 3rd # 5 – VIRC ( A ) 00:05.85 / 07:11.95 Race #: 9 Stage: Heat 1 Event: Jr W […]