The Head of the American Information

Sacramento State Aquatic Center

Presents 

The Head of the American*

Saturday October 29, 2011

Race:  5k fully buoyed Head race for all!

Location:  ‎Nimbus Flat State Park / Lake Natoma
1901 Hazel Avenue, Gold River, CA 95670-4501

(916) 278-2842


View Rowing Locations in a larger map

The cox meeting for our entire team is at 7:15 at the finish line tent. That means everyone needs to be on the road by 5:00 AM.

 

It is 114 miles to Lake Natoma. Parking will be a nightmare. Be calm and relaxed. If you end up in Shuttle parking, no worries. Just drop off your athlete at the park gate, go to the shuttle lot and you will have plenty of time to get back.

All crews will launch from the finish line area. There is a $10 per vehicle parking fee imposed by the State Park. The State Park gates will open at 0600. Trailers and trailer tow vehicles are free with HOA parking permit obtained at the

Aquatic Center. Car toppers must pay the State Park fee. Additional parking is available offsite.

All boats will launch 45 mins before their race time.

Stanford race schedule is as follows. Complete race schedule here.

7:15 AM Cox/Sculler Meeting

9:00 AM Men's HS 4x (11 entries)

9:00 AM Women's HS 2x (15 entries)

9:15 AM Men's Novice 8+ (19 entries)

10:30 AM Men's Lwt 1x (3 entries)

10:30 AM Men's HS 1x (8 entries)

11:45 AM Men's Open Water 1x (2 entries)

12:15 PM Women's HS 4x (12 entries)

1:30 PM Men's Lwt 2x (9 entries)

1:30 PM Men's HS 2x (9 entries)

2:45 PM: Women's Lwt 1x (3 entries)

2:45 PM Women's HS 1x (8 entries)

Once you are done racing, and your boat is loaded, you may check out with the coaches and head for home.

Sunday practice is at 7:45 AM to unload and row, for everyone.

Thanks and good luck to us all !

____________

* Additional race information here. 

Are you training on an empty stomach?

Many thanks to Coach Bob Kaehler who granted permission to republish this article, The article, originally published on October 20, 2011, can be seen here.

_______________

Are you training on an empty stomach?

By Coach Kaehler

Athletes constantly ask me whether they should eat before training, or go out on an empty stomach. Even with the extensive amount of research available today, this and many other diet and exercise-related questions remain controversial. Each individual is different. Personal differences in metabolism can skew how each of us respond to not only the food we eat, but also the timing of its consumption and how much of it we can consume.

Most of us have busy schedules. Pressed for time, many of us will either train early in the morning, or squeeze in a session during lunch. Eating around a tight schedule takes some careful planning to ensure you’re getting a quality meal in before you hit the road. If you’re an early morning riser and you don’t eat before training, you’ve most likely fasted without food for six to ten hours. If your training session is less than 90 minutes, and you’ve fueled-up your muscles and hydrated properly, chances are you won’t have a problem. If however, you’re going longer than 90 minutes, topping-off your tank 30-60 minutes before heading out is probably a good idea. If you’re preparing to do your long session in the late afternoon and your lunch time is more than four hours away from training, a snack would also make sense.

Whether you’re training in the early morning or the late afternoon, extensive research favors easy-to-digest carbohydrates that also include a small amount of protein and fat. Examples include carbohydrate gels, energy bars and sport drinks. The small amount of protein and fat in these supplements help blunt the glycemic effect (the rate at which glucose enters the blood stream) and helps maintain a steady blood glucose level. A word of caution: some recent studies have shown that ingesting high-glycemic foods 30-60 minutes before training or racing can cause a hypoglycemic effect in the blood stream. Though this low blood sugar condition does correct itself quickly, it may not be ideal before a race. On the other hand, ingesting low-glycemic foods (whole grain) just before training or racing may cause too much strain on the digestive system. Bottom-line: experiment a little. Find what works for you in terms of what food you eat, how much you eat, and when you eat it relative to your practice sessions. Experimenting and observing how your eating habits effect your performance during your practices will help you better prepare for race time.

Eating further out from training sessions alters your food options. When eating two hours before a training session, it’s still a good idea to keep your meals small and easily digestible (surf and turf may be a little too much). I would recommend liquid carbs, breakfast or training shakes with a little protein and some fat, or lighter fruits like bananas and melons. Keeping your carbohydrate intake to about 1 gram per pound of body weight is a good guideline when you’re two hours from a training session.

When you’re eating three to four hours before a training session, you can eat a full meal that includes meat. The advantages of eating three to four hours before training is that it allows your body to restore your liver glycogen to normal levels. Also, assuming you’ve consumed enough carbohydrates with your meal, this timing also allows your body to store carbohydrates into your muscles as glycogen, and minimizes the feeling of hunger during training.

Consuming the correct amount of food depends on how hard and long your training session will be, as well as the temperature of your body and its rate of heat dissipation during your session. During hard training weeks, it’s vital that you stay on top of your caloric intake as proper fueling helps your body run at maximum efficiency. Cutting calories below usage levels can alter performance and recovery during a training cycle. So if weight loss is a goal, you may observe a decrease in performance until your weight stabilizes and you get your caloric intake back to an appropriate level.

Timing your food delivery takes careful planning and preparation, but is a fundamental component of training. Building it into your daily routine will help you get optimal results from your body, and set you up for better performance on race day.

Coffee Cambro Orders

Image from here

It's always nice to have hot coffee during early morning regattas. An advance phone call or e-mail to the local coffee shop is probably a good idea no matter where the race is. Below is an e-mail from the Starbucks manager of Rancho Cordova. 

Race Day Starbucks Coffee Cambro orders

Dear Teams;

To better meet your needs this year I thought it might be nice to try to pre-organize all the coffee cambro orders. We appreciate all the business your event brings to our store, but in years past we have not been able to adequately meet your coffee cambro orders due to shortage of cambro's.

Hazel and Tributary Point Starbucks only discount. Provide a 2.5 or 5 Gallon Cambro and receive a 10% discount at Hazel and Tributary Starbucks for that days Coffee cambro fill. The 10% discount will only be applied to the purchase of the coffee cambro. This will help us fill more team orders, since we have a small supply of cambro's available to our store for the day of the event.
What's included:
5 Gallon Coffee Cambro: $90 ($50 deposit which is returned once the cambro is back returned to store)

• 90 short cups

• sugar/artificial sugar

• 1/4 Gallon cream

• Stir sticks

2.5 Gallon Coffee Cambro: $45 ($50 deposit which is returned once the cambro is returned to the store)

• 45 short cups

• Sugar/artificial sugar

• 1/4 Gallon cream

• Stir sticks

1 Gallon Coffee Cambro: $20 ($50 deposit which is returned once the cambro is returned to store)

• 20 short cups

• sugar/artificial sugar

• 1/4 Gallon cream

• Stir sticks

Coffee Traveler (Box of coffee): $12.95

• 12 short cups

• Sugar/artificial sugar

• 16 oz cream

• Stir Sticks

Please email me at s08676@retail.starbucks.com with your order, desired pick up time weopen at 5am, and name and contact information, I will confirm through email and or phone if we can or can not meet your teams cambro order, if I do not contact you by Thursday 10/27/2011, I have not received the email, so please call the store.

If you are bringing in your team cambro please drop it off at our store and expect 30 minute wait while we fill the cambro with coffee. I must have all email orders submitted no later than Thursday 10/27/2011 12pm.

If you have any questions feel free to call our store 916-353-1038.

Copy and paste in an email to s08676@retail.starbucks.com below for order:
Cambro Size:Qty:Will you be providing a cambro to fill?Desired Pick up Time:Contact Name:Contact Phone Number and or email address:Thank you;
Kelcie Wilson
Starbucks store manager
12195 Tributary Point DR
Rancho Cordova, Ca 95670
1-916-353-1038Kelcie M Wilson
Starbucks Store Manager
8676 Hazel & Tributary Point
1-916-353-1038

Asian Broccoli Slaw

ASIAN BROCCOLI SLAW

Toss together:
2 pounds shredded broccoli stems and carrots (Safeway carries “Broccoli Slaw” in cellophane packages)

3 green onions, sliced

Mix together and refrigerate:
1/2 cup sugar
1/2 cup water
2 tablespoon soy sauce
1/2 cup rice vinegar

1/4 cup sesame oil
1/4 cup canola oil

Stir fry until toasted:
2 tablespoons sesame oil (I like to use toasted or hot sesame oil)
1/2 cup almonds, cashews, and/or pumpkin seeds

2 packages ramen noodles, broken up (don’t use the flavor packet)
1/2 cup sesame seeds (add last)

Strides for Life 2011

Congrats to Sharon for placing 3rd OVERALL in the Women's Division. Sharon ran the 4 miles in a little over 28 minutes !!

WHOO-YOO SHARON !!

Top Five Men and Women Finishers. Photo from here.

We had a lot of athletes finish within 35 mins ! Nice showing everyone !

Thanks to everyone that made it out to the lake. I know Mr. and Mrs. Cappel love seeing the young rowers out there running and having fun. We had rowers from Serra HS, Stanford RC, Pacific RC, St. Ignatius Crew , Cal Lwt Men and the St. Mary's Men's Crew team. The event raised over $100 K for Colon Cancer Foundation today. All that money goes to helps folks see treatment and get tested for colon cancer !

 

Strides for Life 2011 Pre-Race Information

Strides for Life 2011 Walk/Run

Taking the fight against Colon Cancer to the Streets

GET YOUR REAR IN GEAR

SUNDAY, OCTOBER 23, 2011
Registration: 7:30 a.m. at "The Circle" (Sunset Blvd. & Lake Merced Blvd.)

Lake Merced, San Francisco

4-Mile Run/Walk at "The Circle": 9 a.m.

Post-race pancake breakfast and other fun activities.


Questions? Call 650-348-5800

Some parking is available in the parking lot and in the surrounding streets. Course Map here. Google links for directions to Lake Merced here.

***

Dylan Cappel. Image from here

Athletes and Parents,

On October 23rd, Stanford Rowing Center will once again send a contingent of athletes to run in the Stridesfor Life Colon Cancer 4 mile run and give back to the community. The Strides for Life Colon Cancer Foundation is the outcome of the death of Dylan Cappel. Dylan died of colon cancer at the age of 23 while training for a berth on the 2004 United States Olympic Rowing Team. Dylan graduated from the University of Wisconsin-Madison in 2000 and at the time of his death was the assistant men’s varsity rowing coach at the University of Wisconsin-Madison. The organization is dedicated to his memory and committed to decreasing the amount of pain and suffering this hideous disease wreaks on society.

I had the pleasure of coaching all the Cappel children: Marissa, Jena Rose and Dylan, when they were in high school. Stanford University and Stanford Rowing Center sat down with the Cappels in the spring of 2003 and the concept of the Strides for Life Foundation was founded. That first year we had 187 walkers that descended upon Redwood Shores. The starting line was the Hotel Sofitel and the finish line was the Stanford Boathouse. Last year we had over 880 walkers/runners at Lake Merced in SF and this year we
are looking to break 1500 participants.

Dylan was a track start at St Dunstans in Millbrae and went to Serra HS and fell in love with rowing. He trained hard and went off to row at the Univ of Wisconsin. His sophomore year, he made the Varsity boat. Dylan is all of us. Peninsula kid, working hard, dreams of college, maybe of even competing at D1 school and making varsity. Dylan's dreams were cut short as he trained for 2004 but this foundation wants to make sure that no other person's dreams are taken away. Colonoscopies and follow-up care are given free of charge to people with no health care. Fathers, sons, mothers have all taken advantage of the opportunities that SFL has given them. For every dollar SFL raises, they turn it into 3-4 dollars of health care dollars by negotiating reduced rates of screenings and follow-up care.

Please follow the link here and sign up individually for the race. I have formed a team called STANFORD ROWING CENTER. Please search for the team on the link and register yourself, your family, aw heck, your whole neighborhood. The run has a breakfast, reggae band, great goodie bag including a running shirt and shopping bag, and local politicians in attendance including Fiona Ma.

There is no rowing practice on October 23rd, just this run. Dylan's birthday is October 17th, and he would have been 33 this year. The City of SF has declared the month of October, Dylan Cappel month. Let's go celebrate Dylan's birthday !

Thank you !
Monica, Joe, AD and Daniela

Head of the Pacific 2011

Rigging under the freeway...

...while the port slowly wakes up...

...and the water hyacinths are being cleared,

...the team waits for the cox meeting.

There is just enough time to choose one of the fabulous t-shirts...

...and then it's off to the races:

Congratulations to all racers!

Flickr set here.

Head of the Pacific 2011 Information

Head of the Pacific 

Sunday, October 16th
Morelli Park Boat Launching Facility
1264 W Weber Ave, Stockton, CA 95203

COACHES/COXSWAIN MEETING

7:30 am on Sunday, racing at 8:30am.

DIRECTIONS
From the Bay Area:
Take I-580 E toward CA-24/Hayward/Stockton
Continue straight onto I-205 E
Merge onto I-5 N
Take the exit toward Downtown Stockton
Merge onto E Layfayette St
Turn left at El Dorado St.
Turn left at Weber Ave
Destination will be 1 mi down on the right

From Sacramento:
Take I-5 S to Los Angeles
Take Hwy 4 E exit toward Downtown Stockton/Fresno Ave
Keep left at fork, follow signs for Downtown Stockton
Merge onto E Layfayette St
Turn left at El Dorado St
Turn left at Weber Ave
Destination will be 1 mi down on the right

Stanford Rowing Center Race Schedule 2011 - 2012

September
7th	First Day of Practice
October
16th	Head of the Pacific	Stockton, CA
23rd	Strides for Life 5k Run (www.stridesforlife.org)	Lake Merced, San Francisco
29th	Head of the American	Sacramento, CA
November
13th	Head of the Lagoon	Foster City, CA
December
10th	Breakfast Row – Row to San Mateo Bridge with Serra HS & Pacific RC	Redwood City
January
4th	First Practice of 2012 – All athletes
TBD	Junior Men’s ID Camp	Marin, CA
February
5th	Peninsula Indoor Rowing Championships – All Athletes (Parent and Athlete Help Needed)	Canada College
TBD	Junior Women’s ID Camp	Marin
25th	League Race	West Sacramento
March
3rd – 4th	League Race	Lake Merced
17th	Shamrock Invite – Stanford, SI and Pacific Hosting Marin, SI, Pacific, Mt Baker, Mt St Joes, Shawnigan, Seattle Rowing Center, Serra HS, Tempe Town Lake, Humboldt, River City	Redwood Shores
25th	League Race vs Capital, Palo Alto, Stockton	Sacramento
April
13th – 15th	Covered Bridge Regatta	Eugene, Oregon
22nd	League Race (BHS, Serra, Paly, Deep Water, Stockton)	Oakland Estuary
May
4th – 6th	Southwest Regional Championships	Lake Natoma, Sacramento
June
7th – 10th	National Championships	Oakridge, Tenn.