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, […]
Tag: Vashon Island Jurnior Crew
Fall 2012 was a super busy racing season: Six head races over 6 weeks, plus a sprint regatta! —Tail of the Lake (September 30), American Lake Fall Classic (Oct 14), Head of the Charles (Oct 20-21), Head of the Gorge (Oct 27), Head of the Elk (Oct 28), Greenlake Frostbite Regatta (Nov 3), and Head of the Lake (Nov 4). Funny how it seems so long ago, now that the darker days are here and Thanksgiving is already gone and more holidays are on the horizon.
For some people winter can be a difficult time–work/school and family/home obligations continue or increase as the holidays get closer, and the darkness may make it harder both mentally and physically to work up enthusiasm for working out. Below is a list of important ways to keep your energy level high and strengthen your body during the winter months.
1. Take Coach Richard’s workouts to heart and commit to doing those ball exercises and attending on-water practices. Keep a workout log to document your progress and help you see that you are making a difference in your strength and flexibility over the next several months.
2. If you like to keep a log on-line, try the Concept 2 Holiday Erg Challenge. The Challenge runs from Thanksgiving through Christmas Eve. Talk to Richard before embarking on this much erging, since it’s a little late to start now.
3. Get 7-9 hours of sleep each night. Easier said than done, but research shows that sleep deprivation wreaks havoc with physical and mental health. Too little sleep can increase your risk of getting sick, gaining weight, poor memory and problem solving skills, depression, and accidents.
4. Be consistent with fueling your body. Obviously, it is impossible to eliminate all non-rowing demands on your time, but pre-planning can help ensure your body and mind are in the zone necessary to perform your best. Eating 3 nutritious meals and 2-3 healthy snacks spread throughout the day provides energy when you need it and adds important phytochemicals, antioxidants, protein, and complex carbs that enhance performance and aid recovery.
5. Drink 4-6 glasses (32-48 ounces) fluid each day. This helps your body better metabolize energy, maintain regularity, eliminate wastes, and regulate temperature, helping to enhance concentration, relaxation, and performance.
6. When traveling long distances, choose foods that are familiar and your body can tolerate. Don’t pick the night before your big race to try hot ‘n spicy deep fried chicken wings and 5-alarm chili!
Debby Jackson, MEd, RD, CD, CDE, is a Registered Dietitian and Certified Diabetes Educator and masters rower with Vashon Island Rowing Club.
VIJC Final Results Place Event Lane Time 6 Womens Youth 2x FINAL-A 5 07:49.279 2 Mens Youth 2x FINAL-A 2 06:53.887 2 Mens Youth 4x FINAL-A 5 06:28.288 Broadcast Schedule Saturday, June 9 Semifinals 2:30 p.m. to 6:35 p.m. EDTSunday, June 10 A, B […]
Vashon Island Junior Crew recently competed at the Northwest Junior Regional Championship in Vancouver, Washington where four of our boats raced their way to one of the top three spots in the finals, qualifying for national competition. The boats that qualified were the women’s varsity double, women’s varsity single, men’s varsity quad and men’s varsity double. The U.S. Rowing Youth National Championships will take place on the second weekend of June in Oak Ridge, Tennessee where the six qualifying rowers and coach will travel to compete against the fastest junior rowers in the nation.
As Vashon Island Junior Crew is a small rowing program with 37 athletes, qualifying for Nationals has been a tremendous challenge. Vashon has sent only eight boats to the National Championships during the team’s 22 year existence, one in 2007, one in 2008, two in 2010, and four in 2011. Last year the women’s varsity quad came in second nationally, winning the silver medal and the men’s lightweight double came home with the bronze.
This exciting opportunity will require substantial funding in order to make the competition for the Vashon rowers a success. The team will need to pay for the rowers’ expenses: airfare, boat rentals, regatta fees, coaching expenses, and room and board while at the competition, adding up to an estimated $15,000. The team is asking for support to help subsidize this cost so that we will be able to participate in this elite event.
Please contribute what you can. Anything and everything helps! You can donate here on our website: http://vashoncrew.com/support-crew/ or mail your donation to VIJC P.O. Box 79, Vashon WA 98070 (please write “Nationals 2012” on your check). Thank you so much for your support, we really appreciate it!!
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By NATALIE JOHNSON
Vashon-Maury Island Beachcomber Reporter
FEBRUARY 1, 2012 · 10:30 AM
The Vashon Island Rowing Club, which has seen increased participation and success in recent years, has hired an accomplished international coach to head its youth and adult programs.
Richard Parr, who is the process of moving to Vashon from New Zealand, has more than 20 years of coaching at all levels under his belt. He has worked with the New Zealand, Canadian and Irish national teams and has even coached Olympic athletes.
Parr, who speaks cheerfully and with an accent he calls Canadian with a bit of Irish, said he recently decided to move to the Seattle area to be closer to his partner. Though the move will be a big one, he said he has felt a pull for change in his life.
Recent earthquakes that have devastated parts of New Zealand have affected him, Parr said, as did his father’s recent death.
“It forced me to have a good look at where I am and what I’m doing,” he said.
Parr is looking forward to what he says is the next adventure in his life. He’s pleased to be closer to his partner, who will move to Vashon with him, to coach a promising team and — as an outdoors lover — to experience life in the Northwest. He added that Vashon Island is strikingly similar to New Zealand.
Parr hasn’t coached club rowing in about 20 years, but says Vashon has an impressive program that he’s excited to be a part of. Last year the junior crew sent a record number of rowers to nationals, where they took two medals, and one young rower made it all the way to the junior world championships.
“At a young age they seem to have some of that ‘we know how to work hard.’ In rowing that’s the key,” he said.
Parr said he was also impressed by the cadre of volunteers running the program.
“As someone who comes from a high-end, professional background, to see the Island club being managed so well was very appealing,” he said.
Parr, 49, was born in England, but moved to Canada at a young age. He was a coxswain for his Canadian college’s rowing team, and his subsequent coaching career has taken him around the world.
Parr was an apprentice with the Canadian Olympic rowing team in 1996 and went to the 2004 Olympics in Athens as the head of Ireland’s team.
He comes to Vashon from New Zealand’s University of Otago, where he spent the past 15 years teaching coaching and exercise prescription and was a consultant to other coaches in the region.
VIRC, which formed more than 20 years ago, has gone through a few coaches in recent years. Sam Burns, who is credited with boosting the program, was with the club from 2009 to 2010. Steve Full, a well-loved coach who also had success with the team, left last summer after just one year on Vashon to take a position at Georgetown University. VIRC found an Islander who was able quickly to take his place, but the club chose to not renew his contract for the spring season.
VIRC performed an extensive search for a new coach, and Parr visited Vashon to work with rowers before they chose him to head the club.
“It was almost unanimous that Richard had the chops that we were looking for,” said Jeff Hoyt, a master rower who was on VIRC’s search committee.
Parr said he plans to one day return to high-level coaching, but hopes to stay on Vashon for at least five years. He will also work to complete his Ph.D. in sporting talent development while on the Island.
When asked how he felt about coaching a small-town club after having worked with national champions and Olympic athletes, Parr said he finds joy and challenge in coaching at every level.
“Good athletes are good athletes, whether they’re from Vashon Island or the Olympics,” he said. “The thrill of coaching really is seeing any individual enjoying themselves and achieving the goals they want to achieve.”
Vashon Island Rowing Club wrapped up their fall season at two Seattle regattas on Saturday, November 5th and Sunday, the 6th. The Frostbite Regatta, a 1 km sprint race hosted by Green Lake Crew and normally indicative of the weather conditions for the event, drew […]