Download MSSC Newsletter February 2017

Important Dates:
March Break - March 13, 15 and 18 … All practices are open to all skaters.
March 25th – Last Saturday Practice
March 27th – Last Monday practice of the Season
March 29th – Last Wednesday practice of the season – bring a family member or friend day!
April 1 – Oh! Canada 150 From coast to Cost in Georgetown
April 21st – AGM
April 24th – Year End Awards Banquet
March Break
We are skating during March Break. However, due to large number of skaters who are on vacation we
are opening up all the sessions to all skaters; regardless of your regular skate time. If you are looking to
prepare for the Provincial Championships come out for extra ice time. Or, if you are in town and looking
for something to do, come and skate.
Skate Return
Skates are expected to be return sharp and in good condition at your last practice of the seasons. If your
skates need sharpening, please return them with $5 so we can pay a student to sharpen them for you
over the summer.
Summer Skate Rentals
If you wish, you can keep your skates for the summer for a fee of $60
Oh! Canada 150: From Coast to Cote!
We have an excellent opportunity to highlight Speed Skating as part of the Georgetown Skating Club
Celebration of Canadas 150th Birthday on April 1st, 2017. I am looking for:
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A coach to plan a few drills/activities and possibly stay during the public skate portion of the
event (11:45 – 12:45)
Some skaters to come and do a demonstration of speed skating (i.e. do some drills, do a race, do
relay) for 15 minutes on ice. (11:15 am – 11:30 am)
Volunteers to man a booth to hand out pamphlets and generally promote the club. (10am 1:30 pm)
Participants are then invited to stay and skate during a public skating session. We will likely bring a few
pairs of skates for the general public to try.
Please let me know if you are able to help out in any way, asap; I need to commit to the organizing
committee soon.
April – Intro to Speed Skating Sponsored by RBC.
If you haven’t already seen the ad, here it is
It is also on facebook:
https://www.facebook.com/MiltonSpeedSkating/photos/a.10150634062396576.387730.129799071575
/10154172754151576/?type=3
so share with your friends.
Coaching Fundamentals Course
Considering helping out on ice? Milton is hosting a Fundamental Leader coaching course on March
25th. This full day course is open to anyone Ages 14 and older who is interested. This is being offered as
part of the RBC Learn to Skate grant, there is no cost to attend. To register, please complete the form:
https://goo.gl/forms/mteWuyvvpyJSOhas1
MSSC Board and Directors
At the coming practices you will be given the opportunity to volunteer for or nominate someone for a
position on the MSSC board of directors. Please complete the nomination forms that will be available in
the lobby during practice.
At the AGM we will elect our 5 board members: President, Vice President, VP Coaching, Treasurer and
Controller. As well, we will accept nominations for the positions of:
Safety co-ordinator, Equipement Manager, Registrar & Race Co-Ordinator.
Many of the positions could benefit from having more than one volunteer in place. If you are willing to
do a position as a co-person (i.e co-registrar or co-safety coordinator) let us know on the volunteer
form.
Racing
The 2016-17 racing season is coming to a close;
Congratulations to all our club skaters who raced this year.
There were many new members of the “cookie club”, and the “cupcake club”, as well as countless PBs.
Good Luck to Emily Wood, John Millar, and Raphael Howell, who will be representing our club at the
Provincial A Championships.
Deadline to register for the Provincial B/C Championships, is Monday March 6 th.
Date: Sat. and Sun. March 18th and 19th.
Location: London, ON
This Championship is open to any skater who raced in the Regional Series this season.
Note:
 This is a two day meet.
 Unlike the Regional meets throughout the season, where skaters are placed in a skater group
based on ability, this meet is an age and gender meet; racers will skate in their age and gender
group (i.e. 6 year old boys, 6 year old girls, 7 year old boys, 7 year old girls, etc.)
Since the Provincial B Championships and the Provincial C Championships are being held the same
weekend at the same venue and because of the potential large number of participants, a racing
schedule/format will be made available just prior to the event.
i.e. last year the 10 and under skaters raced Sat. and Sun. morning; the 11 and up skaters raced Sat. and Sun. in
the afternoon.
Michigan Short Track Meet Opportunity
The Michigan Speedskating Association is hosting the 2017 Short-Track State Championships in Hazel
Park, Michigan at the Viking Ice Arena from 1pm to 7pm on Saturday, March 4th.
The State Meet is an age-based format competition with awards to the Top 4 skaters in each age class.
Registration is due March 1st. Forms are available at:
http://ontariospeedskating.ca/storage/16-17-meets/2017MSAStateMeet.pdf
Forms must be postmarked by March 1st to the address on the registration entry. Late entries or forms
without seed times won’t be accepted.
Nutrition for Competition
See the message from your coaches:
Nutritional information, such as, Hydration, Carbohydrates and Proteins and learning what and when to eat, can
be a very confusing topic. The focus of this article is to provide you with the information you need to know, so you
know what to eat and when at eat so you can stay focused and have the energy you need, when you need it.
Understanding Carbohydrates (Fuel)
Your body uses carbohydrates as its main fuel source. Sugars and starches are broken down into simple sugars
during digestion. They're then absorbed into your bloodstream, where they're known as blood sugar (blood
glucose). From there, the glucose enters your body's cells with the help of insulin. Glucose is used by your body for
energy, fueling all of your activities, whether it's going for a jog or simply breathing. Extra glucose is stored in your
liver, muscles and other cells for later use or is converted to fat.
There are three main types of carbohydrates:
1. Starches (Also known as Complex carbohydrates)
2. Sugars
3. Fiber
4.
Starches
Foods high in starch include:
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Starchy vegetables like peas, corn, lima beans and potatoes
Dried beans, lentils and peas such as pinto beans, kidney beans, black eyed peas and split peas
Grains like oats, barley and rice.
The grain group can be broken down even further into whole grain or refined grain.
A grain contains three parts:
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Bran
Germ
Endosperm
The bran is the outer hard shell of the grain. It is the part of the grain that provides the most fiber and most of the
B vitamins and minerals.
The germ is the next layer and is packed with nutrients including essential fatty acids and vitamin E.
The endosperm is the soft part in the center of the grain. It contains the starch. Whole grain means that the entire
grain kernel is in the food.
If you eat a whole grain food, it contains the bran, germ, and endosperm so you get all of the nutrients that whole
grains have to offer. If you eat a refined grain food, it contains only the endosperm or the starchy part so you miss
out on a lot of vitamins and minerals. Because whole grains contain the entire grain, they are much more
nutritious than refined grains.
Sugar
Sugar is another type of carbohydrate. You may also hear sugar referred to as simple or fast-acting carbohydrate.
There are two main types of sugar:
• Naturally occurring sugars such as those in milk or fruit
• Added sugars such as those added during processing such as fruit canned in heavy syrup or sugar added to make
a cookie
Added and refined sugars should be avoided! Although they give a quick, short burst of energy, you will have
what’s called a “Sugar Crash”, which will leave you tired and sluggish.
Sudden increase of glucose in the blood, which occurs after eating refined carbs like candy causes spikes in blood
sugar, and excess insulin production from the pancreas. Insulin is responsible for getting the glucose out of the
blood and into cells. When glucose levels get high too quickly so do insulin levels. Over time, this will contribute to
insulin receptors burning out and your body will be unable to process enough of the sugars, which can lead to
Diabetes.
One way to avoid these sugars is to read the ingredient lists on food labels.
Look for these ingredients as added
sugars:
Brown sugar, corn sweetener, corn syrup, dextrose, fructose, sucrose, glucose, fruit juice concentrate, highfructose corn syrup, honey, inverted sugar, lactose, agave nectar, maltose, malt syrup, molasses, raw sugar, sugar
and syrup.
If you see any of these in the ingredient list, you know the food has added sugars. The closer to the top of the list,
the more of that sugar is in the food.
If you would like to sweeten up a snack, Coconut palm sugar is a healthy choice, as it does not elevate your blood
sugar levels.
Fiber
High-fiber whole grains slow the release of glucose into the bloodstream, which ultimately translates to more
consistent energy levels throughout the day.
Good sources of dietary fiber include:
Beans and legumes. Think black beans, kidney beans, pintos, chick peas (garbanzos), white beans, and lentils.
• Fruits and vegetables, especially those with edible skin (for example, apples, corn and beans) and those with
edible seeds (for example, berries).
• Whole grains such as:
Whole wheat pasta
Whole grain cereals (Look for those with three grams of dietary fiber or more per serving, including
those made from whole wheat, wheat bran, and oats.)
Whole grain breads (To be a good source of fiber, one slice of bread should have at least three grams of
fiber. Another good indication: look for breads where the first ingredient is a whole grain. For
example, whole whe+at or oats.) Many grain products now have "double fiber" with extra fiber
added.
• Nuts — try different kinds. Peanuts, walnuts and almonds are a good source of fiber and healthy fat, but watch
portion sizes, because they also contain a lot of calories in a small amount.
Choosing the right Carbohydrates
Fiber-rich fruits and vegetables. Aim for whole fruits and vegetables, both fresh and frozen. They add fiber,
water and bulk which help you fell fuller on fewer calories. Dried fruits and fruit juices are an ok choice but be
sure to limit their intake, as they are concentrated sources of natural sugars.
Whole grains. Whole grains are better sources of fiber and other important nutrients, such as selenium,
potassium and magnesium. Avoid refined grains. Refined grains go through a process that strips out parts of the
grain — along with some of the nutrients and fiber.
Beans and legumes. Legumes, which include beans, peas and lentils, are among the most versatile and nutritious
foods available. Legumes are typically low in fat; contain no cholesterol; and are high in folate, potassium, iron and
magnesium. They also have beneficial fats and an excellent source of fiber. Because they're a good source of
protein, legumes can be a healthy substitute for meat, which has more saturated fat and cholesterol.
Limit added sugars. There is no health advantage to consuming any amount of added sugar. In fact, too much
added sugar, and in some cases naturally occurring sugar, can lead to such health problems as tooth decay, poor
nutrition, weight gain and diabetes.
So choose your carbohydrates wisely. Limit foods with added sugars and refined grains, such as sugary drinks,
desserts and candy, which are packed with calories but low in nutrition. Instead, go for fruits, vegetables and
whole grains.
Understanding Proteins
High-Intensity exercise causes a substantial breakdown of muscle proteins, so it is important to provide your body
with enough protein to recover what was lost in order to aid the rebuilding of damaged tissue.
Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken
down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace
these proteins in our bodies. There are 20 different types of amino acids. Your bodies can synthesize 11 of them.
However, nine amino acids are called ‘essential amino acids’ because they must be taken from food. When a
single food provides all nine essential amino acids it is called a complete protein. Many foods contain high levels of
some amino acids and not others. In that case, foods have to be combined in order to provide all nine amino acids.
When foods go together to create a complete protein profile they are called complimentary proteins.
Most people think of meat when they think of protein. And that's correct. Meat from land animals, fish, and fowl
are all High Protein Foods. However, nuts, seeds, beans, and dairy products are high protein foods as well. And
Whole Grains, such as brown rice, whole wheat, quinoa, barley and amaranth; and some vegetables, like avocados
and sprouts, can be significant sources of protein too. Meat, dairy and eggs are complete proteins. To get a
complete protein, most grains, nuts, seeds, and vegetables have to be combined. Rice and beans are common
examples of complimentary proteins. It is worth noting that you don't have to get all essential amino acids in one
meal. Amino acids are not stored by the body but they do stay available long enough to be used and combined
throughout a day. With so many sources of protein, eating a healthy, varied diet generally provides enough amino
acids for the average person.
Protein is found in the following foods:
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Meats, poultry, and fish
Legumes (dry beans and peas)
Pseudo grains, like quinoa, buckwheat and amaranth.
Tofu
Eggs
Nuts and seeds
Milk and milk products
Grains
Some vegetables, and some fruits (provide only small amounts of protein relative to other sources)
Recommended Dietary Allowance for Protein
Grams of protein
needed each day
Children ages 1 – 3
13
Children ages 4 – 8
19
Children ages 9 – 13
34
Girls ages 14 – 18
46
Boys ages 14 – 18
52
Women ages 19 – 70+
46
Men ages 19 – 70+
56
Hydration
Water, water and more water! Drinking enough fluids is important for active children. Children have a poor sense
of thirst and often need reminders to drink. Parents and coaches need to encourage active children to drink...
before, during and after the activity or event, even though they may not feel thirsty! Children tend to drink more
fluids if they are flavored. Diluting 100% fruit juice with an equal amount of water or add frozen cubes of fruit juice
to water.
Dehydration kicks in much sooner and harder than starvation. Water is responsible for transporting all nutrients in
the blood that we use for energy as well as getting rid of waste build-up that leads to fatigue. Without enough
water, we cannot metabolize the food we eat into fuel and ultimately cease to function properly. Always drink
plenty of water throughout the day, especially before and during
Making Your Own Sports Drink
You can make your own sport drink by mixing:
• 50% unsweetened 100% orange juice
• 50% water
• Small pinch of salt
Rethink your drink!
Sports Drinks - Sports drinks may be popular but they are designed for professional athletes to help prevent
dehydration through sweating from vigorous exercise. Generally, children do not need them unless they do at least
60 minutes of vigorous activity. Even then, diluted fruit juice or a drink of water with a piece of fruit will work just
fine and is a much healthier choice.
Vitamin Water - Vitamins and water. What could be healthier than that? Plain old H2O, for one thing. You can end
up with much higher amounts that what's needed of some vitamins, and not enough of everything else.
Many
flavored H2O drinks are filled with sugar, which can contribute to weight gain and hamper athletic performance, or
artificial sweeteners, which have been linked to cancer and obesity. Most flavors of Vitamin Water, for example,
contain 120 calories and more than 30 grams of sugar per bottle.
Energy Drinks - Aren’t energy drinks like sports drinks? NO! Don’t confuse energy drinks with sports drinks such as
Gatorade or Powerade. Energy drinks are not safe for children and teens. They have too much caffeine and may
make them anxious and irritable. Safer, more nutritious beverages for active children are water, milk and 100%
unsweetened fruit juices.
Carbonated Soda Pop - Soda tops the list of high-calorie, nutrient-empty foods. With almost 10 teaspoons of sugar
per 12-ounce can, soda drinkers raise their caloric intake and may lose their appetite for healthier foods because
they're full. Soda, especially dark-colored, carbonated beverages such as cola, which contain phosphorus,
contribute to calcium depletion.
And although diet soda doesn't contain actual sugar, studies have shown artificially sweetened products don't aid
in weight loss and contain ingredients that aren't good for the body.
Foods to avoid
There are a few things you should keep in mind. Be sure to avoid fatty foods. Fat leaves the stomach very slowly,
which means you’ll feel full and sluggish and could cramp up easily. Although carbohydrates are good, you should
not get them from raw sugar or candy. Either of those foods will cause a sugar rush followed by a crash in midworkout. Also, don’t overeat before you workout. Eating too much can cause indigestion, sluggishness, nausea and
vomiting.
Avoid Protein Bars and Energy Bars
Protein bars and energy bars are quick, convenient sources of nutrients. Most are highly processed and can't
compare to eating a piece of fruit and a hand full of nuts. For athletes who consume bars with the intent of
boosting their protein intake, too much protein in the diet can contribute to bone loss and overtax the kidneys.
Many protein bars are also high in saturated fat, which can contribute to heart disease, diabetes and obesity.
Avoid Saturated and Trans Fats
Foods containing hydrogenated vegetable oils and trans fats raise LDL cholesterol (i.e., bad cholesterol), lower
good HDL cholesterol and increase the risk of heart disease, even in well-conditioned athletes. Instead, athletes
should choose healthy fats such as nuts, seeds, avocados, seafood, and olive and peanut oil.
Limit Carbohydrates
Runners are notorious for carb-loading before a big race but digging into a pan of lasagna might not be the best
choice.
The biggest mistake people make is thinking they are carb loading when they are really fat loading. Keep portion
sizes reasonable or risk feeling weighed down. High-fat, hard-to-digest foods can also upset the digestive track.
Limit Fiber
Although a heart-healthy diet includes high-fiber foods, too much fiber can trip up athletes. Consumed pre-event,
high-fiber foods may cause loose stool or intestinal problems. Try to avoid complex starchy foods and instead opt
for whole, unprocessed foods such as oatmeal, raisins or peanut butter.
Avoid Alcohol
Over-indulging on booze will continue to impact the body's cells for about 72 hours. If you have a hangover, that's
how your cells feel three days later. The detrimental effects of alcohol include slowed reaction times, decreased
performance and increased risk of injury such as muscle tears or heat stroke due to dehydration.
‘Rewards’ After a workout
The key for a healthy diet while training, is to limit or avoid foods and ingredients that interfere with the body’s
nutritional and performance requirements. That’s not to say athletes can’t occasionally splurge.
If you eat well most of the time you don’t have to worry about the rest of the time. It’s OK to chow down on
chocolate-chip pancakes with whipped cream as a treat after your hardest bike session or grab the occasional takeout pizza after a long run. But it’s important not to make these choices habitual. Routinely choosing such posttraining ‘rewards’ puts you in danger of missing out on key vitamins and minerals needed to support the metabolic
processes required in training.
There is no single, miracle food that will help children perform well at a sporting event. Instead, good nutrition
before, during and after the event will help children feel stronger, train harder and compete better. Offering
healthy foods and beverages will help to prevent hunger, supply fuel to working muscles, and prevent dehydration.
Milton Mayhem – The Return 2017
Milton will be hosting a 4 week spring speed skating camp on Sundays in May.
This camp was developed to give regional skaters looking to skate at a provincial level a chance for extra
training opportunities. If your goal is to make the provincial level race series we hope you will take
advantage of this additional on and off ice training time.
Provincial series skaters who wish to maintain their fitness level in the off-season are also invited.
The camp will be Open to skaters who will be skating as an 11 year old in the 2017-18 season and older,
AND have a 500m of 70 seconds or less. Space is limited to a total of 24 skaters.
More details will be available soon.