Post Season: June 2008, Volume 6 The Racer’s Rag H ISH INIS TO F IN P HO HOTO by L . G o rd o n C u r t i s YouTube It D M y favorite part of organizing a nordic race is typically setting up the course. After the groomer goes out, setting the flags along a 5K trail allows me to experience the freshest conditions of the day. I also have the opportunity to make sure that there are no hazardous spots that need to be corrected. It is a great way to enjoy the trail without needing to perform at race intensity; I enjoy a leisurely pace. Attempting to haul around a handful of flags inside my jacket while skiing can prove to be a challenge, but it also helps me to concentrate on my technique. Once the race has started, I am responsible for timing the event, which on occasion can be drawn-out and down right cold. It can be difficult to stay warm while waiting for the first set of racers to come through the finish. Fortunately, though, we have devised a system for avoiding frostbite on our feet. As luck would have it, standing on a piece of cardboard not only keeps your boots off the snow, but it also functions as a particularly good sled in icy conditions! This dual-purpose activity not only keeps us warm but helps to pass the time until the end of the race. The most intensive part of timing a nordic race happens at the end of the event where we record the final times as the competitors finish. The timer is charged with the task of recording the bib number for each time that the timing system recognizes—software calculates the rest. For many of our races, times are input into a spreadsheet and results are then calculated. At most races, we can visually decipher who outplaced whom, but occasionally finishers are so close that we require the assistance of a video camera. At Nationals this Spring Matt Delaney of Clarkson and John Kirlin of the University of Wyoming provided us with a truly exciting event that ultimately relied on video technology to determine what was a photo finish. They were within a second of each other, and we had to turn to frame by frame analysis. http://www.youtube.com/watch?v=GW-8m6UJXHQ Hy dr a t i o n by J o a n n a E z i ng a , P e r s o n a l T r a i n e r Joanna Ezinga, MS, is certified by the American Council on Exercise as a Personal Trainer. She is also a certified Triathlon Coach through USATriathlon. Joanna specializes in fitness for women and is the creator of Give It A Tri Coaching for the Beginner Triathlete, a program that prepares ordinary women to do their first triathlon. She can be reached at joezinga@fairpoint.net Hello. My name is Joanna Ezinga and I am a certified personal trainer and triathlon coach living in western Massachusetts. Starting with this issue, I will be writing a regular column in the USCSA newsletter. As we come into the warmer months, an article on hydration seemed appropriate. Ever wonder what you should drink during exercise—water, sports drinks, fruit juice, an ice cold beer? There is a lot of hype and quite a bit of confusion about the best choice. The number of sports drinks has increased dramatically in the past couple of years as beverage companies tap into a lucrative new market with slick marketing campaigns and athlete endorsements. The accepted definition of a sports drink is a beverage specifically designed to help athletes rehydrate and replenish electrolytes, sugar, and other nutrients depleted during strenuous exercise. The first sports drink, Gatorade, was created in 1965 at the University of Florida to improve the performance of the Florida Gators football team during long, hot summer practices. By all accounts, it made a big difference and has been credited with helping the Gators defeat long time rival Georgia Tech. These drinks are meant to be used by those engaged in sports events or competitions where there is more than an hour of sustained physical activity or by endurance athletes. The problem is that most sports drinks are consumed by non-athletes. These drinks are loaded with unnecessary calories, sugar, and salt, which sedentary Americans don’t need. Most are sold in 16 ounce to 32 ounce bottles, though a standard serving size is 8 ounces. You have to read the nutritional panel carefully to learn this fact and drinking the whole bottle (which is pretty common), adds two to three times the amount of calories and sugar. Unless you meet the listed criteria above, water remains best choice. Popular Drink Statistics Gatorade Original: a 32 ounce bottle has 200 calories, 56 grams sugar and 440 milligrams of sodium. It is made by Quaker Oats, a division of Pepsico. Powerade: a 32 ounce bottle contains 280 calories, 76 grams of sugar, 220 milligrams of sodium. Powerade is Coca-Cola’s answer to Gatorade. Glaceau Vitamin Water: depending on the variety, a 20 ounce bottle has about 120 calories and 32 grams of sugar. As the name suggests, added vitamins are the key selling point. If there was a serious problem with malnutrition in this country, Vitamin Water would be a terrific solution. But since there is an epidemic of obesity and diabetes, you are better off getting your vitamins from the food you eat or from a high quality, caloriefree, vitamin pill. Also made by Pepsico. Polar Fruit Flavored Mineral Water: 0 calories, carbonated water, natural fruit flavorings. It offers a more interesting taste then water, without the additional calories, sugar, and electrolytes. Natural Fruit Juices: The amount of calories, sugar, sodium, and vitamin content will vary with the type of fruit. Choosing an all-natural fruit juice like apple or orange, is a good alternative when you want calories, energy, nutrients, and something to satisfy your sweet tooth. Water is #1: Mother Nature still does it better. Water has zero calories, no added sugar or ingredients. Unless you are a true high-performance or endurance athlete, losing valuable electrolytes, water is the best way to hydrate. Have fun and drink plenty of water this summer—about 8 ounces for every twenty minutes of work or play. by Justin Globerson, Snowboarding Student Athlete Representative Re pre sent a Last season was my first season as the USCSA Male Alpine Student Athlete Rep. It was a great experience, and I was able to meet a bunch of great people that all have a desire to improve the sport for the athletes. Being able to voice my opinions and concerns to the board directly only further helps them make their decisions for the benefit of the athletes. Plus traveling to the meetings is also a bonus! t ive? e n t i a M en ev After surviving the red-eye flight from LA to Portland, Maine, eleven of us from SCCSC checked in and registered for our week of competitions at Sunday River. On the way to the mountain we didn’t know whether to laugh or to scratch our heads when we passed the world’s largest snowperson—a snowwoman standing 122 feet 1 inch. From that point we were constantly reminded that we were no longer riding West Coast Mountains. Words like “chowda” and “prawblem” became the norm and the mountain bragged an unbelievably low base elevation of only 800 feet above sea level. After checking in with Laura Sullivan, the USCSA Executive Director, and enduring her fashion claim that our outerwear resembled “rap on snow,” we got our credentials and mapped out the week: practice W e t hle t t’s it like to A t a be a Stu d en h HELL O Jesse on Tuesday, Slopestyle Wednesday, Boardercross qualifiers Thursday, Boardercross Friday, and Giant Slalom on Saturday. I had heard a lot about the East Coast’s icy conditions, but my snow experience at Nationals can be summed up as nothing less than schizophrenic. Our first day riding we had packed powder followed by a day of “winter medley,” a euphemism for ice rain that turns your goggles into blinders. Wednesday was cloudless with great speedy snow, Friday cold and foggy, and Saturday a slushy So-Cal morning followed by a “life-threatening” storm. Compared to last year’s Nationals in Winter Park, Colorado, the level of competition was 100% improved. For men’s Slopestyle, almost every athlete had 540s and corked spins in their run. The true moment at Nationals that forced me to rethink my purpose in the world of snowboarding was the Boardercross. The course was technical and fast. Almost each heat showcased a “yard-sale.” These usually occurred at the triple bump just before a banked turn, but sometimes athletes occasionally crossed the finish in mid-fall. After the Boardercross, Giant Slalom felt like a walk in the park. The on-hill dance parties, team tackles, and of course the GS snowball war made this trip one of my best. There’s something spectacular about spending a week on the mountain with hundreds of college students that all share a common obsession in mountain riding. Although I returned only 2 points shy of being a First Team All-American, my eleventh place gave me slight bragging rights, but my time at Sunday River, not my results, made me feel like a true giant…just not as giant as that snowwoman. NATIONALS ay Sund he t a eld ot out t ere h l w e s v p ai to tra epresent ionsh y p t i m n r ) ha rtu nnal C the oppo ce (SCCSC his Natio o i t a N e .T en on SCSA te to hav ki Confer boarding n exhibiti U l a a S nu un te now as a th An I was fort llegia tive for S le Skiing 0 o 3 C e h ia ta ty aine. ear t liforn resen ded Frees p e This y Bethel, M thern Ca R t u r eas in hlete ce we ad o e t r S h A e t r v a t i R n fu l sin den t as Coas r bee Casper e Stu lso specia e h t s t v a s e E la en in was a s wel st. I’v . Coll ided to p a i e a h c e o s n v C i n t c st erie pio d I de t friends. he Ea ston exp ham n t a o ) t r s als C o aB recto ng lo g out i t o n e l i D . t g t r t g r u tin fo spo s ge and . arke me o a wa ed to try M o d s n istory ’ A e e S H e t g C s n n a S o a t U e tes rica on th ota, so I w ator and oston Ame nited Sta B h o c t First s n u i n e i U m Minn ue Coord s and fly ith so nes of the w where w g than y n a a sa in tow esto nal d SC Le to a grav e. We also We took d, n e (SCC few perso e h e t g e. er rb En a seein l Rev ere’s hom e North neve d u e e take a v d P a h u d ev st ot !Ih incl s, an d Paul R e mo red t h m azing ighlights u t t a m n d d n a e e ev n is or h uel A ad a sum ext to n t h Bosto f our maj klin, Sam ce was re actions. W s. We con rig o an agon trie attr den l s t n F a s e i n P r Some s: Ben Fr ‘ p sk tou nde ike’s der he Ca n of I sic Boston us M t o o i o foun t t m a a n eclar r clas o to the f e our way Bosto the D the othe d g d i . a o b y t t y I m i , f o e ly ec and er, m 3 v n i i l some s Little Ita nd then w e with th l R o y nd oC da n’ ,a arou st in lov ted, s ce in Sun r c y e Bosto g canollis l e r v i p r a cle zin an ex River. On Sunday R ags. My fi m ’ h I t ! r k ama e ar to tb ay e fast ay P thlet e it in fing of gif Sund und a d o o s r a t ’ l Fenw a e e na em riv tuf Natio g cam 3 hour d began. W readed s n y i r n e r d o e r ev ay m de th embe s onto the ags that ront! M d Sund l and ma r b f a Boa gift , so it w el that , 0 A s w n S o 0 l e o l C time 6 r e S t p e l s fa h U h e a t Co a eh a few stuffing s as a Laur d West d som g t n a dutie er saying n n i o h t e l I s til an ssi ft tely as sp was s g from a rdercross I pm. A Maine w . Fortuna u o n Boa in ind y everythi nture ved d e i m n v e ( a c d e night r am ed er a tyle 6:30 coach nclud e Slopes noth i t a a y d a d and n h he d re t arte rt; a ing st uties for t ing su the airpo n k r a o ). D ay m -in; m ip to spent Mond e 3:30 am ete check ctly; a tr y l t s o lik rre thl was m it felt set co the a y t e a r a d e s an ue sw Sulliv ss course am. T 0 3 . : o e r cr at 6 Skier rocery sto rted a t s g e ing to th morn y a d es in, Tu a g a Once , y r a i ar D De 8 0 0 2 March o by Phot y Stor Bob y o by Bob Stor Phot making su re all of th e athletes tion, and were chec we were ked-in. It in for a tr we all wit was also t e a t! The ath nessed th he day of le t e e ’s m r e the Athle e n’s and w event, the ception w te’s recep omen’s sp as held at re was a st rint finals the Nord unning fir kept ooo u ic nder the eworks dis v e -ing and n u e where lights! Foll play. The ahh-ing. O we move owing the fireworks nce we en d on to th fi didn’t see nals tered the e ultimat m to stop lodge, vo e BINGO ; e v lu e Wednesd r n yone teers kind tourname ay was th ly fed us, nt! e start of a n d was Slope then the snowb style. We oard and were also to as the fr eestyle sk greeted w mysteriou i competit ith some s “wintery ion. The fi in a more o f S u m n d ix.” As lov rst event ay River’s PG-13 for e ly fi m. I spent nest weat as that so tling off b h a u e lm nds, I kind r, referred ib numbe ost the en ly referred rs while e tire Slope snow. Desp n t st o jo y t ying the e le compe he weath ite the we tition as t ver chang er ather, the h in e g st a w r iders put r e t e a r t Thursday , h r e atr: rain, fre on a very and Frida ezing rain impressiv y was spe , h also lucky a e il, and show of sk nt runnin to be bless ill and gu g the Boa ed with su t s. where ea r d ercross an nshine for ch compe d Skiercro both day titor was ss events. main eve s. a T h b u le We were r sday was nt. I will g to run thr h o o o u out on a st g h t the most o t h t e course in he time t limb and exciting e rials, dividually say that t vents to w . wander o F h r e id B a a o y t a c w h r dercross a ver to the as the at Nation nd Skierc course an als. Next r y o d e ss se a e r e for your , if you ha vents are On Satur self. ve the tim day, Moth e , e y r ou should Nature to sunny skie ok her ra s while se g e t t o in u g the cou t on the sn hardly see rse. At the owboard the next g ers. At 6 a st a a r te until yo t of our ra rolled wit m we had u were rig ce, the fo h the pun g rolled in ht in fron ches. Late great to se t , r that eve of it. The and you c e everyon snowboar ning, it w ould e dressed a d s e t r s im d u e id p fo w a r ell and nd sociali the awar The USCS zing with ds banqu A Nation a e a t t h ls . le It C tes all ove is always hampion pete, I me ships is alw r the natio t some am a n a y . s z ing new fr a great e time as w vent. Eve iends. I kn ell, especia n though o ll w y a hanging o USCSA w ll o f I did not c t he SCCSC ere doing ut with o omc o m t h t p h e e e r t sc sa it skiers com ors had a hools, and me. It is g e out to c g r hope all t eat to see reat ompete. I he other sc more and ships! truly cann h m o o o ls re snowbo in the ot wait u arders an ntil the 20 d freestyle 09 USCSA National Champio nSnowboard ing Studen t Represen tative Cara Hope s t o h S t o H gra Bob phs by Photo Bob Story Official Photographer of USCSA http://mountainimages.photoreflect.com Story As some of you may know, there have been some changes going on in the Rocky Mountain Conference. This region, which encompasses nine schools and more than 300 athletes, is now being headed up by Paul Rozsypal. Paul is presently the head coach of the University of Colorado at Boulder ski team. In his nine years involved with the organization, Paul has enjoyed “being around positive and progressive philosophies.” In his new role as the conference coordinator, Paul will help organize the league while also assisting new and present athletes. If you have any questions, please contact him or visit the website (click on the link at the right). sypal Paul Roz Head Coach / Director ng Ski Raci o d a r o l 9 o C .565.895 0 2 7 : 4 office .589.018 3 0 3 : om e l mobi @gmail.c g n i c a r i k paul.cus ing adoskirac tu rado.edu/s www.colo s/color dentgroup Rocky Mountain Update