Saturday, January 30, 2010

1st Ontario Cup RESULTS Day 1.3







Here are the results for the Provincial C and B boys.

1st Ontario Cup RESULTS Day 1.2











This post contains the results for the Girls Provincial C 13+ Jr and Sr levels. The post previous (below) contains all the scores for the Provincial D Boys and Girls.

1st Ontario Cup RESULTS Day 1.1
















Here are some quick stats:










18 registered





17 competed





1 scratch - broken finger Michelle










8 met qualification score for their level





9 did not meet qualification score for their level










2 Gold Medals





- Valeria Granda Provincial D Sr Girls





- Erik Polacek Provincial C 13+ Boys





1 Silver Medal





- Jade Jordan Provincial D Jr Girls





1 Bronze Medal





- Jamie Patrick Provincial B Boys










1 level of athletes moved from Saturday to Sunday so that the organizers could move the tumbling strip over 6 feet, this was done so that the Youth boys won't hit their feet on the heaters that hang from the ceiling, they will compete tomorrow with the Novice 15+ Tumblers










Congratulations to all who competed. Whether the meet went the way you wanted or not you all performed with confidence and poise. Way to go OGC Tumblers for a great presentation today.










Good luck to the Day 2 competitors.





Friday, January 29, 2010

Good Luck!


GOOD LUCK TO ALL THE OGC TUMBLERS THIS WEEKEND!!


Good luck to the Men's Artistic athletes competing this weekend too.


GO OGC!!!

Age Splits & Qaul Scores Provincial Levels







At the top of the first page posted here are the qualification scores for the Provincial levels of D, C, B, and A. If your age level is split the score is still the same. For instance all C Level Women tumblers must achieve 53.1 to attend the Provincial Championships (well they need to achieve it twice actually).

Note that if we had an error in our age level splits, which we did, one, there may be others from other clubs. This list may have some errors corrected over the weekend of the 1st Ontario Cup.

For now please attend the competition based on the levels and the age split your child falls under.

If your athlete is not indicated on these pages it is because they are maybe in a level where there are not enough athletes to warrant a split in the category. Don't worry. Everyone is registered.

Write down the score you need to make as Niki and I are not able to memorize the qualification scores for all 9 levels of tumbling. Sorry.

Qualification Scores NATIONAL


Here are the all important qualification scores your tumbler needs to achieve to participate in certain events this year 2010.
To figure out which score qualifies you to National Championships look across your category level.


e.g. Novice 10-14 Men, Eligibility to Attend Nationals 52.5


The rest of the scores are for your information but you made the intellect of a coach to assist in the deciphering of what it all means. Just ask. Maybe your athlete knows but that is a big maybe. :)


February Schedule


Thursday, January 28, 2010

March Break Reminder


Just a reminder that the 3rd Ontario Cup falls on the 2nd weekend of the March Break. March 20th and 21st, 2010.
Please be sure not to book vacations over that weekend as it will severely hamper your athlete's ability to qualify for the Provincial Championships. Tumblers need to hit the qualification score twice over three competitions in order to qualify to attend Provincial Championships.
If your athlete qualifies at the 1st and 2nd Ontario Cups then you do not HAVE TO attend the 3rd Ontario Cup but we SUGGEST you attend all three meets as it provides yet another opportunity to compete.


Please mark it on your calendar.


Wednesday, January 27, 2010

1st Ontario Cup Schedule

If you would like a copy of the competition schedule you can pick up a paper copy at the main office at the gym. You can also find it on the Gymnastics Ontario website under Trampoline and Tumbling events or you can link to it here at the below web address.
If you are unsure of what category your child is registered in please ask.

Tuesday, January 26, 2010

Quinte Bay Registration Developmental Groups


Sorry I have taken so long to get back to you on the issue of Registration for the Quinte Bay Interclub Invitational Competition for Tumblers.


Yes, you can register now.


Developmental 1 Group (Karen and Kelsey's group) you can register as a Demonstration Athlete. I believe the cost is $25. You can pay this in the office.


Developmental 2 and 3 (Amanda's groups) you can register as well. The problem was that in order to be able to compete in the new levels for interclub the athletes need to be able to do a round-off, back handspring connected by themselves on the rod floor. Amanda has spoken directly with those athletes and their families who are not yet prepared to perform this skill. If you have questions feel free to ask Amanda.


Those competing in the Interclub levels and who are 8 years of age or older will be judged. You will also have to pay $30 to register.


Please register with Agnes in the office at your earliest convenience.


Sunday, January 24, 2010

Mock Meet Results National




Mock Meet Results Prov B




Mock Meet Results Prov C




Mock Meet Results Prov D





Here are the results from the Provincial D competition during the Mock Meet.

Recharge with Chocolate Milk







Here is a great post workout nutrition suggestion!






(To read the fine print click on the picture and the image will come up larger in a new window)

Wednesday, January 20, 2010

Schedule 1st ON Cup


Here is the link to the Gymnastics Ontario posting of the schedule for the 1st Ontario Cup. I will also post the schedule in picture format this week as well. Note that in receiving the schedule this far in advance (I hear the pishawing) there will likely be a revised schedule come out the week of the competition (a change to the schedule almost always happens as soon as I post the schedule or distribute it to everyone).

Look forward to seeing some great performances at the first competition of the season.

Don


http://www.ogf.com/documents/event_file_8398.pdf

Monday, January 18, 2010

Thank you







We just wanted to thank everyone who donated time, food and support to the OGC Tumbling Program Mock Meet this weekend. We couldn't have done it without you.

I'll post more pictures soon.

Wednesday, January 13, 2010

MOCK MEET SCHEDULE

DEMO (14)
10:30-10:45 GENERAL STRETCH
10:45-11:05 SPECIFIC WARM-UP
11:05-11:30 COMPETITION

INTERCLUB (23)
11:10-11:30 GENERAL STRETCH
11:30-11:50 SPECIFIC WARM-UP
11:50-12:40 COMPETITION AND FEEDBACK FROM JUDGES

PROVINCIAL D AND B (25)
12:20-12:40 GENERAL STRETCH
12:40-1:10 SPECIFIC WARM-UP
1:10-2:20 COMPETITION AND FEEDBACK

PROVINCIAL C (20)
2:00:2:20 GENERAL STRETCH
2:20-2:40 SPECIFIC WARM-UP
2:40-3:25 COMPETITION AND FEEDBACK

NATIONAL (14)
3:05-3:25 GENERAL STRETCH
3:25-3:55 SPECIFIC WARM-UP
3:55:5:30(ish) COMPETITION AND FEEDBACK

Monday, January 11, 2010

Competition Schedule REVISED

January 17th Mock Meet @ OGC

January 30th and 31st 1st Ontario Cup @ Futures Gymnastics, Mississauga

February 26th and 27th 2nd Ontario Cup @ Qunite Bay Gymnastics, Belleville

March 4-6 Ontario Winter Games @ Muskoka Woods Resort

March 13-14 Elite Canada - Airdrie, Alberta

March 20th and 21st 3rd Ontario Cup @ Barrie Kempettes Gymnastics

March 23-28 Pan American Championships - Daytona, Beach

April 16-18 Provincial Championships - Location TBD

May 6-9 Eastern Canadian Championships - Ontario Location TBD

May 24-30 National Championships - Kamloops, British Columbia

June ? Retro Summer Invitational @ Scarburough Gymnastics Club

July ? Canada Cup - Location TBD

November 17- 21 World Age Group Championships - Metz, France

Tuesday, January 5, 2010

Nutrition Info

I am finally getting the chance to post the Nutrition information that I went over at the parents' meeting! I will can also send a hard copy home with the athletes before this competition season begins (if you would like a hard copy, please send me a quick email). If you have any questions or concerns, please do not hesitate to ask! Please be aware that I am not an expert on this topic. I am just taking the information that I have received through courses in my Sports Injury Therapy Diploma, my Level 4 coaching course, suggestions from Christine Ng (a nutritionist) and my own personal experiences as a competitive athlete.

ENERGY BALANCE
For all young athletes, growth will be compromised if energy intake is insufficient. Their bodies require energy for both growth and training. If an athlete is undernourished, they will be tired most of the time and won't have enough energy to recover properly from trainings. They may show a loss of motivation to train or compete, have inconsistent performances; chronic fatigue and an inability to gain desired weight or weight loss are other indicators of an energy deficit.


Canada's Food Guide to Healthy Eating for Athletes

WHOLE GRAIN PRODUCTS: MINIMUM OF 6-10 SERVINGS
VEGETABLES AND FRUIT: MINIMUM OF 6-10 SERVINGS (more veggies than fruit is better)
MILK PRODUCTS: 3-4 SERVINGS
MEAT AND ALTERNATIVES: MINIMUM OF 2 SERVINGS
OTHERS: CHOOSE IN MODERATION. AFTER ATHLETES HAVE ENOUGH SERVINGS FROM THE FOOD GROUPS. THERE ISN'T MUCH ROOM FOR FOODS WITHOUT MANY NUTRIENTS.

HYDRATION:
Athletes need to understand that they need to be drinking regularly throughout physical activity. They should be drinking 1/2 a cup to 1.5 cups of water approximately every 20-30 minutes during activity.

REMEMBER: IF YOU ARE THIRSTY, IT IS TOO LATE......YOU ARE ALREADY DEHYDRATED.
Dehydration decreases your digestive system's ability to absorb water, which will slow rehydration and causes cramping, and decreases work capacity, therefore impairing performance.

You can easily judge your level of hydration by the colour of your urine. It should be clear if you are properly hydrated. Parents should encourage their athlete to check their urine, especially in the morning. This is the best time to test......and if the urine is yellow in the morning, you need to be hydrating more!!


Sports Drinks: NOT RECOMMENDED FOR ATHLETES PARTICIPATING IN POWER TUMBLING!!!
There are more than 14 packs of sugar in one bottle of a sports drink! This is an appropriate drink for those athletes who participate in endurance sports. So......if you are planning on running a marathon, go ahead and drink up!!
Drinks with splenda, sucralose and aspartame are also not a good idea!


WHICH FOODS TO EAT AND WHEN???

Before Training:
· during exercise, muscles rely mostly on the fuel that has been stored from meals eaten in preceding days
· choose carbohydrates that provide a slower release of energy (complex carbs)
· choose carbs/foods that are easy and quick to digest and absorb
· fat and protein take longer to digest should be consumed in smaller amounts

Examples: peanuts, almonds, apple, pear, orange, grapes, green peas, whole grain pasta, brown rice, cereals, potatoes, whole grain bread, low-fat granola bars, milk (alternatives to cow’s milk include: rice milk, almond milk or soy milk), smoothies

Before Competition:
· during exercise, muscles rely mostly on the fuel that has been stored from meals eaten in previous days
· food eaten on the day of the event mostly fuels the brain, and when activity is long or intermittent, the liver
· meals high in carbohydrate
· fat and protein are harder to digest, therefore should be consumed in smaller amounts
· since pre-competition nerves can cause upset stomach, athletes should be familiar and comfortable with the food....it is not wise to try new foods on competition day!!
· milk products are also not recommended, as they can mix with the stomach acids (which are present in increased amounts with nerves or increased stress) and cause upset stomach or diarrhea



BEST CHOICES WHEN BREAKFAST IS THE PRE-EVENT MEAL
· cereal-with low-fat milk (or cow’s milk alternative) (milk is ok in this case, as it is a very small amount)
· fruit/veggies
· French toast/pancakes (without butter/margarine)
· eggs (not fried)
· ham/steak (if lean and not fried)
· potato (not fried)
· rice (not fried)
· toast (limit butter/margarine)
· muffins (no butter)
· water, fruit juice (limited fruit juice)(hydrating before is important, but too much fluid too soon before warm-up/competition can lead to numerous bathroom breaks!)

BEST CHOICES WHEN LUNCH OR SUPPER IS THE PRE-EVENT MEAL
· fruit and veggies/fruit and veggie juices (limited fruit juice)
· soups (broth based)
· meat, fish, poultry (no skin, trim fat, not fried)
· meat alternatives (beans, peas, lentil dishes ***if these are familiar foods (gas produced when these foods are not part of the usual diet can cause discomfort)
· potatoes (not fried, no butter/margarine) sweet potatoe is a great choice with the skin!!
· brown rice
· whole grain noodles
· whole grain pasta (plain, tomatoes/vegetable sauce)
· whole grain bread
· salads (bean, fresh veggies, fruit, low-fat cottage cheese), small amount of dressing
· desserts (fruit, low-fat yogurt, custards, puddings
· cheese (in moderation)

Goals of the pre-event meal:
· to prevent hunger from occurring during competition
· to ensure adequate blood sugar levels
· to ensure quick and easy digestion
· to maximize fluid levels
· to allow athletes foods they believe will provide a good performance


FOODS TO LIMIT PRIOR TO COMPETITION/TRAINING
· limit fatty foods because they are slow to digest
· limit protein-rich food because they are also slow to digest and are not the most important source of fuel during exercise

FOODS TO AVOID PRIOR TO COMPETITON/TRAINING
· milk, cream
· fried eggs
· bacon, sausage
· fries, hash browns
· fried rice
· cream/butter sauces
· doughnuts, danish, croissants, pastries
· butter/margarine
· cookies, crackers, chips, granola bars (unless low-fat)
· cream soups
· buttered, sautĂ©ed, creamed or soufflĂ© foods
· fried potatoes
· sausages, processed meats, liverwurst
· potato and macaroni salad, creamy coleslaw
· salad dressing
· pies, ice cream

FOODS AND BEVERAGES THAT MAY NOT BE WELL TOLERATED (PRIOR TO COMPETITION OR TRAINING)
· spicy foods may be difficult to digest before exercise
· fibre-rich foods like whole-grain bread, cookies and whole-wheat cereals, dried fruits.....these foods stimulate mobility in the intestines and can induce bowel movements. They should be avoided, especially if the athletes has diarrhea.
· gas-producing foods: cabbage, broccoli, onions and carbonated drinks, make some athletes feel bloated
· coffee, tea, cola and chocolate may cause diarrhea, which can have a dehydrated effect
· alcoholic beverages (for obvious reasons!!!!)


During Training/Competition:
-energy balance (e.g. energy intake must equal energy expenditure to maintain weight
-fluid replacement
-diet must be high in complex carbohydrate (the most efficient energy source for physical activity), moderate in protein and lower in fat. For most sports, about 60% of total energy intake should be provided by complex carbs
-adequate intake of minerals: esp iron, calcium, zinc, potassium and magnesium.




Athletes, esp. female need to include more iron-rich foods
-adequate intake of vitamins, esp. Vitamins B and C


Post-Training/Competition:
NUTRITION FOR RECOVERY
Main goals:
· to replace water lost through sweating
· to replenish reserves
· to repair muscle damage
· to replace electrolytes lost through sweating (this isn’t a huge concern in tumbling)

DELAY BETWEEN MEALS AND EXERCISE
· allow 3-4 hours for a large meal to digest
· 2-3 hours for smaller meal to digest
· 1-2 hours for a small snack or blender/liquid meal to digest
If an athlete will be competing within 2 hours after eating, small quantities of carbs are the best choice: fruit, beverages, low-fat crackers, bread, yogurt and/or well-cooked pasta. The athlete should also have water.


THE IMPORTANCE OF SPECIFIC NUTRIENTS AND WHERE TO FIND THEM!

VITAMIN A
Function:
helps with night vision; promotes growth of bones and teeth; helps to keep the skin and mucous tissues healthy
Where it can be found: liver; green and yellow veggies (spinach, broccoli, squash, carrots), orange fruit (cantaloupe), egg yolk, milk products, fish oil

VITAMIN D
Function:
helps with the absorption of calcium and phosphorus, which are necessary for growth and maintenance of bones and teeth
Where it can be found: Vitamin D fortified milk, fortified soy beverages, egg yolk, liver, fish (tuna, salmon)
The body can produce small amounts of vit D when skin is exposed to sunlight…….BUT sunscreen blocks ultraviolet rays, thus preventing the reaction necessary to produce vit D.

VITAMIN E
Function:
Helps prevent oxidation of polyunsaturated fatty acids and other lipids, including vitamin A; helps to keep cell membranes healthy; involved in blood clotting
Where it can be found: oils (soybean, wheat germ), sunflower seeds, wheat germ, whole-wheat bread, cereal, liver, margarine, eggs, green veggies, nuts, sweet potatoes, avocado, mango

VITAMIN K
Function:
involved in blood clotting
Where it can be found: green leafy veggies (broccoli, spinach), liver, milk, eggs

VITAMIN F
Function:
anti-allergy, nervous system, anti-inflammatory, cell structures
Where it can be found: fish oils, flax, hemp, salba

VITAMIN C
Function:
maintains healthy teeth and gums, helps in the healing process through collagen production, increases resistance to infections, facilitates iron absorption and storage, helps with the production for some hormones, antioxidant
Where it can be found: citrus fruit and juice (orange, lemon, grapefruit), broccoli, red and green pepper, cantaloupe, kiwi fruit, strawberries, tomatoes, rose hips, dark leafy greens

THIAMIN (B1)
Function:
involved in metabolism of carbs; assists in normal growth, helps regulate hunger, necessary for the nervous system and the digestive system to function properly
Where it can be found: whole-grain and enriched cereal products (bread, breakfast cereal, pasta, meat (pork), organ meats (liver), brewer’s yeast, wheat germ/bran, molasses, oat, millet, nuts, seeds avocado

RIBOFLAVIN (B2)
Function:
involved in fat and oxidative metabolism, helps maintain health of skin and eyes, necessary for the nervous system to function properly
Where it can be found: milk and milk products, liver, organ meat, eggs, whole-grain or enriched cereal products, leafy green veggies, fish, brewer’s yeast

NIACIN (B3)
Function:
necessary for the nervous system and digestive system to function properly
Where it can be found: liver, meat (beef, chicken), mild, eggs, legumes (chickpeas), peanut butter, whole-grain or enriched cereal products, fish

FOLATE
Function:
involved in forming red blood cells (along with vitamin B 12)
Where it can be found: organ meats, legumes, dark green leafy veggies, fruit (orange and cantaloupe), fortified breads and cereals, brewer’s yeast

PYRIDOXINE (B6)
Function:
involved in carb, fat and amino acid metabolism (particularly amino acids), plays a role in building different tissues
Where it can be found: meat, poultry, milk, whole grains, bananas, legumes, wheat germ, fish

COBALAMIN (B12)
Function:
involved in forming red blood cells, helps to maintain nervous and gastrointestinal tissues
Where it can be found: animal products (meat, liver, poultry, eggs, milk products), fortified soy beverages, tofu, miso, fish

PANTOTHENIC ACID
Function:
involved in metabolizing carbs, protein and fat
Where it can be found: liver, peanuts, eggs, organ meats, fish, found in many common foods

BIOTIN
Function: involved in energy-producing reactions
Where it can be found: liver, nuts, egg yolk, legumes, meat, veggies, fruit

MINERALS
· important for normal growth, tissue maintenance and reproduction
· assist in the transformation of fuel into energy
· regulate body fluids
vitamins can’t function without minerals
· the following are all minerals…….

CALCIUM
Function:
involved in the formation of teeth and bones, important for nervous system function, involved in normal blood clotting, triggers the process of muscular contraction
Where it can be found: milk and milk products (soy milk, almond and rice milk) , canned sardines and salmon with bones, broccoli, legumes, fortified plant beverages (soy, rice), almonds/butter, dried figs, dark green leafy veggies, calcium-fortified tofu, sesame seeds

IRON
Function:
involved in the formation of haemoglobin (key in transporting oxygen through the blood)
Where it can be found: sources ready absorbed include: liver, heart, kidney, meat, dark poultry meat, fish, oysters, clams
Less readily absorbed: nuts, seeds, dark green leafy veggies, whole or enriched grains, legumes, black strap molasses, dried fruit, wheat germ

MAGNESIUM
Function:
involved in forming teeth and bones, involved in energy metabolism, involved in tissue development, role in the process of muscular contraction and relaxation
Where it can be found: oysters, milk and yogurt, legumes, cereals, nuts, molasses, green leafy veggies, coca (raw)

POTASSIUM
Function:
helps in nerve transmission, maintains fluid and electrolyte balance
Where it can be found: meat, veggies and fruit (esp. potato, tomato, cantaloupe, banana, orange, grapefruit), milk, cereals, legumes

IODINE
Function:
important for the function of the thyroid and energy metabolism
Where it can be found: iodized salt, seafood, sea veggies, milk, sea veggies

CHLORIDE
Function:
helps maintain fluid and electrolyte balance, part of the stomach’s acid
Where it can be found: salt

ZINC
Function:
necessary for growth and development, assists in immune function, important for wound healing, needed for taste, part of many enzymes involved in energy metabolism
Where it can be found: oysters, meat, liver, whole grains, legumes, milk

WATER
Function:
required by all tissues for normal function; helps carry foods through digestive tract and nutrients in the blood and within cells; protects against overheating; carries body wastes



SPECIFIC CONSIDERATIONS IN DIETS

VEGETARIAN DIETS:
I am not here to judge people who make the decision to be vegetarian. The choice becomes a problem when athletes decide to become vegetarian when the rest of their families are not. They often don't get the required protein, iron and other important nutrients. What usually happens is mom/dad cook a meal of salad, meat, veggies and a starch........the non-meat eater of the family eats everything except the meat and believes that if they just add a little peanut butter as a snack later, that is all they need!

YOU CANNOT LIVE OFF PEANUT BUTTER!!!!! (this pertains to one of my athletes in particular!)

In fact, vegetarian athletes require 10% more protein daily over athletes that eat meat. This is to compensate for the incomplete digestion of plant protein.
Sufficient protein is essential to provide muscle maintenance, tissue repair and for the production of antibodies to fight off infection.
One of my past vegetarian athletes was sick all the time, missing numerous days of school and training. I suggested for her to go back to just having a small amount of chicken a couple of times a week and there was an enormous change in her immune system! Her number of absent days due to illness decreased almost immediately, she was stronger and her trainings were more efficient!!! (Most of you know this athlete, who is now the coach of tumbling at Quinte Bay :)

Another major concern for vegetarians is getting adequate iron in their diets.
Main dietary sources include:
-iron that is easily absorbed: liver, beef, dark poultry meat; fish; oysters; clams
-iron less readily absorbed: nuts, seeds, dark green leafy veggies, whole/enriched grains, legumes (beans), blackstrap molasses; dried fruit, wheat germ
(athletes need to ingest much higher quantities of these foods in order to get the required amount of iron)
-legumes must be eaten with whole grains in order to get a complete protein (such as brown rice, oats, etc)
-need to supplement with liquid B12 and high quality iron (many over the counter are not high quality)


NO CARB DIETS:
THIS TYPE OF DIET IS A BAD IDEA FOR ANYONE!!!!

Carbohydrates are extremely important for numerous functions!
-carbs are the most important fuel for athletic performance in both training and competition
-it is the only source of energy for the brain and nervous system......it is the only source of energy that has the ability to cross the blood-brain barrier. (People that choose this type of eating style are essentially starving their brains!!)
-this type of diet causes ketosis....the body destroys muscle for its own energy requirements
I tried this particular diet for a couple of days while I was an acrobat, upon advice of my hand-balancing partner. I lasted 2 days!!! I was tired, couldn’t focus and incredibly grumpy!!!

Monday, January 4, 2010

Hi Everyone!
Here are a few details about the upcoming mock meet:
1) this is a PRACTISE competition but the athletes will be judged by 3 to 5 certified judges.
2) this competition is for ALL levels of the tumbling program from Developmental 1 to National
3) we really encourage everyone to take advantage of this opportunity as it is a great way to warm-up and get the bugs out before the upcoming the season

The cost: $2 to pay for a meal for the judges and get them a little gift for spending the day with us!
The schedule will be announced as soon as possible.
If you have any questions, please feel free to contact Don or I.
WE WOULD LIKE TO THANK EVERYONE VERY MUCH FOR YOUR VERY GENEROUS GIFTS! WE HOPE EVERYONE HAD A GREAT HOLIDAY!
WE ARE LOOKING FORWARD TO A GREAT SEASON IN 2010 WITH OUR ATHLETES!

January Schedule

Please note that we have two competitions this month: the OGC Annual Mock Meet and the 1st Ontario Cup for Provincial and National Tumblers.

To see the schedule larger simply click on the image.

To print save the image as a picture and print it as a picture.

Saturday, January 2, 2010

Sunday, January 3rd

Just letting everyone know that classes will be taking place on Sunday, January 3rd.

Provincial D will be combined with the CBA group from 11:30am to 2:30pm.

National Group will train from 2:30 to 5:30pm.

Amanda's Developmental 3 Group will train their regular time between 11:30am and 2:30pm.

The office will be open in the afternoon but may not be open at 11:30am so parents be advised there may not be viewing for the beginning portion of training.

We hope everyone had a nice holiday and all the best in the New Year.