It Ain't Washington But It's Almost Lincoln (Nebraska, That Is)
Presidents' Day In Omaha
Congratulations to all Front Range teams that participated in the Presidents' Day Classic this past weekend. Special acknowledgement to Black, Silver, Blue, and Scarlet for earning the highest finishes for RMR teams in their respective divisions. For complete results, visit this website.
Black: Head Coach Jim Miret |
5th in 18 Open |
Silver: Coach Eduardo Fiallos
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12th in 17 Open |
Crimson: Coach Aaron Shepardson
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Blue: Coach James Beasley
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Red: Coach Craig Kingsley
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White: Co-Coaches Emilee and Michelle Hoffner
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Cardinal: Coach Dave Youngblood
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Navy: Coach Jolene Shepardson
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Amber: Coach Shawn Kissman
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Scarlet: Coach Erin Dilbeck
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Pink: Coach Jennifer Pokraka
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A reminder to all of you shutterbugs out there that picture submissions are always welcome for use in future newsletters as well as for use in the banquet slide show. Please email pictures to eduardo@frvbc.com or bring a CD-ROM with pictures to Eduardo at Front Range. Thanks!
Power #3 Weekend 2 Sites
Here are playing sites for February 24th's Power Tournament. Please remember that these sites may change. To see the complete list of teams, see this PDF . Click
here if you need directions to any of the sites. All sites have unique rules that govern their use; most sites do not allow coolers in the gym. Please represent Front Range well by being sure to obey the rules of the facility, as well as the tournament director. If you have any questions, please contact
your coach.
Cardinal: Coach Dave Youngblood |
CSCS |
Navy: Coach Aaron Shepardson |
ACES |
Scarlet: Coach Erin Dilbeck |
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Pink: Coach Jennifer Pokraka |
Regis University |
Supplements
by Katherine Lindgren
SPORTS SUPPLEMENTS
Sports supplements are becoming a booming market. Now there are sports drinks, bars and gels in all different flavors, colors and consistencies. These supplements are not meant to replace food or meals in your daily diet. They are made to supplement your diet. They have been formulated to help you achieve optimal athletic performance especially for long events. For example, sports energy bars usually contain 110-250 calories with 25-50 grams of carbohydrate along with vitamins, minerals, protein, fiber and sometimes herbs. They are designed to be eaten 1 hour before competition to help sustain energy. Another example is sports drinks, which were made to aid in glycogen and electrolyte repletion before and after competition. Although they may be helpful, they are not necessary. The important thing to remember is that you still need to eat healthy and balanced meals.
VITAMINS & MINERALS
There is no conclusive scientific evidence that vitamin or mineral supplementation enhances athletic performance when comparing athletes eating adequate diets. A multiple one a day vitamin is sufficient for most athletes needs, however there are some special considerations for young female athletes.
IRON
Iron helps carry oxygen through the blood to your muscles, and helps turn carbohydrate into energy. If you are low in iron, you will be low on energy. One study showed that more than 50% of women runners were iron deficient. There have also been studies that have found higher rates of injuries among runners whose iron levels were low. The key is to eat iron-rich foods (we need 15mg/day). Good sources of iron are red meat, poultry and fish. Other sources are beans, tofu, vegetables and grains. Note that vitamin C helps the absorption of iron.
CALCIUM
Calcium needs are high for most women and especially teenagers. Studies have found that most women do not meet even the minimum requirements for calcium which is ~1200mg/day. Calcium is essential for growth and bone development and inadequate intake can lead to osteoporosis.
ZINC
Zinc is important in female athletes because there are high losses in sweat and urine. Again female athletes are more likely to be deficient because we don't get enough (it is found in similar foods as iron. A deficiency can stunt growth, affect fertility, decrease wound healing and make you more susceptible to getting sick.
FYI
As far as other supplements, stimulants and herbs etc. Be careful!! The FDA does not monitor some of these supplements because they are not foods. Therefore you are not sure what you are getting. Try to research these things before you ingest them. Use common sense, anything in excess is bad!
Food Sources for Iron (RDA 15 mg)
| Food |
Serving |
Iron (mg) |
Calories |
| Clams |
3 ounces |
25 |
125-130 |
| Tofu |
3 ounces |
8 |
120 |
| Cream of Wheat |
3/4 cup |
8 |
100 |
| Tuna |
1/2 cup |
4 |
150 |
Food Sources for Zinc (RDA 15 mg)
| Food |
Serving |
Zinc (mg) |
Calories |
| Oyster |
6 medium |
76 |
60 |
| Beef Shank |
3 ounces |
9 |
170 |
| Pot Roast |
3 ounces |
7 |
215 |
| Wheat Germ |
1/4 cup |
5 |
110 |
| Turkey (dark) |
3 ounces |
4 |
160 |
| Yogurt |
1 cup |
2 |
125-145 |
Food Sources for Calcium (RDA 1500 mg)
| Food |
Serving |
Calcium (mg) |
Calories |
| Yogurt |
1 cup |
450 |
125-145 |
| Skim Milk |
1 cup |
415 |
100 |
| Swiss Cheese |
1 ounce |
270 |
105 |
| Tofu |
3 ounces |
165 |
120 |
| Kale |
1/2 cup |
85 |
20 |
| Chinese Cabbage |
1/2 cup |
80 |
10 |
Alumnae News
When last we saw our heroine, Tracy Stalls was going back to train with the National Team. While it is hardly an update, USA Volleyball has given us a chance to get to know Tracy a little better. Check out her 20 Questions feature on USAV's website. For her USA bio, click here. We are all pulling for you to represent our country in Beijing this summer! (Photo from USA Volleyball)
The Welcome Mat
We finish this year's welcome mat by welcoming our 14 Ruby newcomers to the fold. Pictured above are: Back Row Left to Right: Head Coach Jolene Shepardson (she's not really new!), Makensie O'Brien, Kelsey Van Goey, Kristen Schubert, Sierra James, and Assistant Coach Ines Barcenas. Middle Row Left to Right: Jacy Sissel, Jazmin McFarland, Tiffany Rodgers, and Paige Rappleye. Front Row Left to Right: Christa Currier, Sammy Miletich, Raechel Herridge, and Noelle Herrick. We are excited to have you join our family!
And Now For Something Completely Different...
Until 1969, the Roman Catholic Church recognized eleven Valentine's days because there were many early Christian martyrs named Valentine. Because of the ambiguity of the legends of Valentine of Rome and Valentine of Terni, the two martyrs formerly honored on February 14th, as well as a third Valentine martyred in Africa, the feast was removed from the calendar. Don't worry that there aren't any saints left on that day. Catholics still have 12 others to choose from on that day. Good luck finding "Happy Sts. Cyril and Methodius" cards.
March calendars are now available online. Be sure to check it out here.
