Use this page to find topics on the following:
- How to keep in shape during the off season
- Concept2 Team ranking page
- Minimum criteria for being a team member (coming soon)
- Nutritional information
- Miscellaneous articles and references
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Concept2 Holiday Challenge Results:
It's official, FHC is the biggest team online! We are ranked #1 out of 93 teams. We have 32 team members ( team members, coaches, and parents/family members) who logged 3,523,463 meters combined! Nice job everyone!!!
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Proper Nutrition:
Good In = Good Results
The food that we eat supplies the fuel to keep our body's engine running during exercise. Like an automobile, the body must have enough fuel to take it where it wants to go. However, it is not enough to simply have a full tank of fuel. The fuel must contain the best possible combination of ingredients so that the engine runs as efficiently as possible and does not break down before the trip is completed.
Check out the following links for more information on nutrition for athletes:
Protein Needs
Carbohydrates and Exercise
Proper Hydration
Eating Before Exercise
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Pre-Season Conditioning:
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For guidelines on weight training and aerobic conditioning during the off season, please click here to download a PDF document.
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For guidelines on Core Strength and conditioning, please click here for a PDF document.
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Athletes,
I hope that you all are enjoying the school year and are achieving the goals that you have set forth for yourself this year. As we move closer to spring it is time to begin thinking about rowing and what you want to accomplish this season; a personal best erg score, making the 1st boats, becoming a better friend and team mate, winning at State and Midwest, being awarded the first Gold Medal for the team at Canada, having a great time during the season. Whatever your goal is, you know by now that you must work hard to achieve it and to reach the top.
I have put together a list of items that, if you work on them, will help you get to where you want to go. The first step is always getting started. Do not keep waiting until tomorrow, put aside all of the excuses, JUST DO IT!
STUDY, keeping your grades up keeps your first priority, school, in the forefront. If you are successful with your grades, you will be able to compete athletically. Don?t let your grades be the reason that you cannot row in the spring.
DRINK PLENTY OF WATER, proper hydration is very important in sports and for your life. Start now with drinking those 8 glasses of water every day. You will see the difference.
SLEEP, I know that you are young and invincible, but sleep is one of the most important things that you can do. Your body and mind need time to recover from all of the daily activity. Sleep rejuvenates you. Get at least 8 hours of sleep every night.
EAT PROPERLY, you are an athlete and your body reflects what you put into it. I am sure that I am not the only person telling you this, so listen to all of us. Get rid of the junk food in your house; stop the candy, cookies, pop, fancy coffee drinks, etc. Focus on a properly balanced diet of protein, complex carbohydrates and some fat. You are what you eat.
GET STRONGER, building muscle strength during the off season is very important. Your body will only be able to produce energy that is equal to the available muscle content. To improve, you must get stronger. We will be making the weight room available to all team members very soon. Please look for a notification in the next week or so.
INCREASE CARDIO ENDURANCE, second to strength is your cardiovascular conditioning. You must be able to have the oxygen that you take in when you breathe transported by your blood stream into your muscles. While this happens on a normal basis and is the essential function of daily life, you can make the process more efficient. We will be sending out a separate email that provided guidelines and exercises for conditioning.
STRETCH, Flexibility is almost as important as strength training. There is a saying within the rowing community that ?Flexibility equals speed?. The more flexibility you have, the easier it is to rotate your body through the rowing motion thus allowing you have a greater ?reach?. Flexibility also protects the muscles and helps to prevent injuries from occurring.
MENTAL Preparation, the sport of rowing is hard work and a lot of your success will be based on your ability to push through the pain and feelings of exhaustion. You have to ?want to feel bad?. While this may sound counter intuitive, you need to have the attitude that I am going to push my body to the limit every time I have the opportunity. This will not feel good, but, in the end, you will see the rewards. You cannot win the race just by showing up. You have to work for it.
HAVE FUN, yes; it takes hard work, time and commitment. Yes; you will have to make decisions as to what to do and what to give up. Yes; you can have fun and enjoy what you are doing. Having fun follows mental preparation very closely. If you are not enjoying what you are doing, then you will not work hard to achieve the goals that you set. Enjoy the experience and gain from it.
GO OUT ON A LIMB, by this I mean, try to do something that is outside of your comfort zone. This can be talking to someone who you would not normally talk to, making a speech in public, climbing a ladder, going to a dance, be a leader. Experience life to its fullest, don?t be afraid of failure. Use every opportunity, good or bad, to learn. You all the potential to be great, have the courage to go after it.
"If what you did yesterday seems big, you haven't done anything today"
Lou Holtz
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