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From the PresidentBy Jay Anderson
Welcome to the Rochester Youth Hockey 2006/2007 season! The season is off to a fast start. We have an ongoing commitment to improve the quality of our hockey program in Rochester. There are new challenges every year and a successful season depends on a number of factors - dedicated volunteers, hard working players, and teamwork.
Dedicated volunteers don't just happen. They believe in what they are doing and they believe they can make a positive difference.
Hard working players have a passion for their sport. They are inspired by an inner drive and by those who support them.
Teamwork is an important part of a successful organization. An organization is only as good as the people in it. And, they are only as good as their ability to work together as a team.
New Arena - We will have a wall of recognition for all donors of $100, $500 and $1000. These funds will be used for locker rooms and improvements to a common lobby. If you are interested in organizing this effort, please let a Board member know.
I am looking forward to a great season and to working with you. There are plenty of opportunities for everyone to make a contribution. If you are interested in volunteering contact a board member.
See you at the rink! Enjoy the greatest game on Earth.
Payment PlanBy Mary Foley, RYHA Treasurer
Thanks to all those RYHA families who chose to use our payment plan for registration fees. This gets easier every year. We know you appreciate the chance to spread the fees over a few months. We appreciate the level of cooperation and responsibility you show in return. As the association becomes more high tech, we anticipate the plan will become even more user friendly. Thanks again and enjoy the season.
OperationsBy Dan Weber
A reminder to all referees: 1. Helmets and shields are required for all referees
18 years of age and under.2. Helmets are required and shields are highly
recommended for referees over 18.
A reminder to all managers, parents and players:
I have observed several team practices where players are wearing game jerseys. RYHA would prefer players NOT wear game jerseys or game socks for practice. There are NO extra jerseys or socks if one gets ruined in practice.
The away jerseys (red) have to be returned at the end of the season clean and in good condition. If a jersey is returned in poor condition the team (or player) will be charged for it. The away jersey (red) has to be reused for approximately 4 years. Please use other jerseys for practice.
Rochester Youth Hockey AssociationWebsite Link
http://ryha.pucksystems2.com/
GRAHAM IVBy: Paul Grinde, Building Committee Chair
The Graham IV ice arena project is moving along on schedule. The geothermal lines were installed in the ground as of the end of November. The County decided to extend those lines to both Graham North and Graham West so in the future when the compressors need to be replaced both of those arenas will be able to benefit from the geothermal technology. The new arena should be enclosed by the time you are reading this newsletter. It amazes me the number of people who do not know there will be a mezzanine connecting all four arenas. Get the word out. This building will be a jewel for all of Rochester.
If you are interesting in viewing the project and learning more about the geothermal technology, visit www.hartymechanical.com. Explore the whole website but specifically look at “Job Progress” to view the Graham Project.
Please be careful when parking by the arena this year. A little inconvenience this year is not too much to take if you keep in mind the final project.
Lastly please keep Mark Hickey in your thoughts. He was the Chair of this building committee before he was called to duty in Afghanistan and Iraq.
“It’s a great day for Hockey!” Badger Bob Johnson
See you at the rink.
The New ArenaBy Tom Konakowitz
The new arena is on track for an August completion. The walls of the main arena are now in place. The panels are 8 feet by 38 feet. Two panels have been left out to allow for easy access for equipment. The bar joist (the stuff that holds the roof up) are scheduled to arrive on site mid-January. The roof decking material is already on site. If the weather continues, the main arena should be enclosed by the end of January. We are using a geothermal system for the ice sheet. This will require a four-foot bed under the floor. This work will be done in February. One of the byproducts of cooling the ice sheet using geothermal is heat. The floor under the 900-person spectator seating will be heated. Construction of the 9,000+ square foot lobby enclosure will begin in spring. Scheduled completion of the entire facility is August 2007.
Designed into the building but not yet included due to cost is a walking/viewing track around the entire perimeter of the arena. The cost is estimated to be $167,000. Also not included is a training room at an estimated cost of $150,000. So if anyone would like to contribute some dollars to help finish out the arena, please give us a call.
A word about who benefits from the Graham complex. The first and often only words that are mentioned are “YOUTH HOCKEY”. An additional sheet of ice benefits all ice users even those that use the Rec Center. Thus the figure skaters, high school hockey, adult hockey, broomball, etc. all benefit from the additional sheet of ice. BUT WAIT - THERE’S MORE! Since these are all multi-purpose arenas, they are used for non-ice activities and events such as:
KROC Home and Vacation 3 days Gold Rush 9 daysPost Bulletin Agri-News Show 2 days Dances 3 daysUmpire Meeting Mayo Fellows Association PicnicUltimate Combat Sports 3 days Penny CarnivalBull Riding – Dance – Expo 3 days Goose Expo 3 daysDart Tournament 4 days County Fair 7 daysPool Tournament 4 days Zumbro Valley Arms Collectors 2 daysJob Fair Big Toys 3 daysFamily Fun Night Australian Cattle Dog Show 3 daysPrivate Weddings 3 days Octoberfest
The hospitality-industry revenue generated by the year round activity at the Graham complex is significant.
Funding of the arena is approximately 70% from youth hockey pull-tabs and 30% from city and county budgets. We do not envision any problem meeting our obligation unless the county tightens the smoking ordinance. Since youth hockey began using pull-tabs to provide capital funding for new ice arenas we have contributed $2,300,000.
Historically pull-tab revenues have dropped by 20% or more in other Minnesota cities and counties that have very tight smoking bans. Some communities have even had to repeal the ordinances because of the negative economic impact to their hospitality industry.
When we made the financial commitments toward the construction and improvements to the Graham Arena complex, we relied upon the historical revenue received from gambling. In the event a County-wide total smoking ban is adopted, the 20% reduction in pull-tab revenue will significantly impact our ability to meet financial commitments made for the improvements to the Graham complex.
The playing field needs to be level. It is difficult to compete with neighboring communities that do not have or have less stringent smoking bans. Perhaps the issue of a smoking ban would be better addressed on a statewide basis so that businesses and organizations within Olmsted County will not sustain a substantial negative impact in an already competitive market. The Minnesota legislature is poised and ready to initiate a statewide ban.
In a worst case scenario if hockey had to increase registration fees to provide equivalent capital funding for new ice arenas registration fees would increase substantially.
Each of us must call, send email and letters to the county commissioners. The message is we support a solution concerning the smoking issue at the state level that would preempt any local laws.
Here is the contact information for the county commissioners. They need to hear from you. Another smoking ban unique to Olmsted County could cost you money.
Olmsted County Commissioners by DistrictAugust 2005
District 1Mike PodulkeOne 11th Avenue NWRochester MN 55901-6255Phone: 507 [email protected]
District 2Ken Brown2331 Halling Ct NWRochester MN 55901Phone: 507 [email protected]
District 3Paul Wilson1204 5th Street SERochester MN 55904-7218Phone: 507 288-5204 (h), 282-2771 (w)[email protected]
District 4Matt Flynn11011 SE 60 AvenueStewartville MN 55976Phone: 507 [email protected]
District 5Jim Bier5945 60th Avenue NWOronoco MN 55960Phone: 507 [email protected]
District 6Dave Perkins150 Salem Point Drive SWRochester MN 55902Phone: 507 [email protected]
District 7Judy Ohly5823 River Ridge Ct. NERochester MN 55906Phone: 507 [email protected]
Call TODAY!
Rochester Mite HockeyBy Charles Paulson, John Dingle and Kathy Heightland
The mite program is having another great year. The kids have made great progress already this year and their enthusiasm is showing on the ice. The program could not run without the many dedicated volunteers like coaches, team parents, and other volunteers who continue to be very dedicated to the mite program. Many positive comments have been received about the skill level and compassion coaches have shown the skaters.
One piece of equipment we are seeing an issue with is the sticks. Too many beginning players are using “curved” sticks. The curve dictates which way the player will hold the stick. Please consider purchasing a STRAIGHT STICK. This will allow the player to decide how they want to hold the stick. The top hand on the stick is more important for puck control and should be the player’s dominant hand. Too often players hold the stick with the wrong hand because their stick is curved the wrong way. A straight blade stick will allow the player to make his or her own decision. Imagine making a ball player throw with a predetermined hand because of the glove you give them. It is not too late in the season or their playing career to purchase a straight stick!!!
The Rochester Mite Jamboree will be held on March 10th for Termites/Rookies and March 11th for Super-Mites. Remember, all games will be held at the Graham Arena Complex at the Fairgrounds - NOT THE REC CENTER. Team parents will be recruiting announcers, timekeepers, snack parents, etc. for this event. This is an event to put on your calendars and call grandparents to make sure they attend.
Termites were again invited to skate in the Kiwanis High School tournament over the Christmas holiday. Only three games were available and we were only able to accommodate 50 skaters. The fans love watching the termites play their own game of hockey between the periods. Hopefully those who did not get a chance to skate this year will have the opportunity next year. This is a lot of work for the parents so their kids can skate for 5 minutes, but every minute is well worth it to watch the kids being cheered on by hundreds of fans.
Our program is always looking for new volunteers to help with the Boosters and to serve on the Board of Directors in various positions. Time commitments vary but it is not overwhelming and very gratifying. If interested please contact one of the Rochester Mite board members.
Thank you for all of the time and energy given to the Rochester Mite Program and especially to the kids! Have a great remainder of the season!!!
Boosters By Lee Ann Furness
The Boosters have been busy! Our group organizes the off ice activities such as pictures, novelty sales, the pizza fundraiser, the vending machine at Graham West with hockey items, this newsletter and those little roster books.
Thank you to Karen Hanson for her many years of publishing this newsletter. Karen’s son Michael will be moving to high school hockey next year, so this will be Karen’s last newsletter issue. A special thanks to Bonnie Meyers who has agreed to take over this task. Thank you to Jan Chezick for once again organizing the picture schedules and coordinating the entire picture process!
I’d also like to thank everyone who helped haul all the novelties back and forth from Graham Arena to the Rec Center, and to Paul Klugherz, Amy Pankow, Dawn Koster, Kathy Heightland, and all the other volunteers who help sell them. The novelties we sell are also available during the tournaments. Please look on the web site for a schedule of when you can purchase those items.
Thank you to all of the pizza parents who have volunteered to be the team leader and organize their team’s pizza sales. The fundraiser helps all of us!!!
Can you Help?
With the new arena around the corner, the Boosters have big plans. We need to have new picture frames built for the walls of the arena to display the team pictures. We also want to build some sort of case to display the novelty and hockey wear for sale, and perhaps another case to hold those items. We have been fortunate to acquire some donations for these items and are hoping to find a several talented people who would be willing to donate their time and to make these dreams come true!!! Are you that person? We will supply the materials. We just need your talent.
And thank you to Club’s Choice Fundraising and Hiawatha Sno-Sneekers, Inc. for their donations towards these projects!
Parents, are you looking to help your son or daughter enjoy their hockey experience more? Hockey players, are you looking to improve your overall game? I borrowed this article from Playbetterhockey.com which has some very good suggestions how a players can improve their on-ice results.
By Dave Pearson, Bantam C Commissioner
Hockey "Secrets" that Guarantee ResultsYou're only seconds away from the one secret that is going to change your entire hockey outlook...
When you discover the secret, you'll realize it has been staring you in the face all your life...in fact, you'll begin to wonder why you didn't think of it before.
Here it is
There isn't any one definitive drill, exercise, tidbit, etc. that will instantly improve your hockey skills. If there was, there would probably be a lot more professional players! The key to improving your hockey abilities lies in your desire to play the game and hard work at improving your skills. Here is a list of the most important practices when training to be a better hockey player.
Top Hockey "Secrets":1. learn what works - if a particular drill seems to help, do it more! 2. learn from others - teammates and coaches can often be great teachers 3. eat healthy, get good sleep 4. think positive 5. learn from your mistakes 6. practice your drills (see http://www.playbetterhockey.com/hockeydrills.asp)7. proper stretching (see
http://www.playbetterhockey.com/hockeyskills.asp)8. proper pre-game warmup (see
http://www.playbetterhockey.com/hockeydrills.asp)
9. play smart hockey - see http://www.playbetterhockey.com/rules.asp10. use proper fitting equipment (Link Coming
Soon!) 11. improve your strength - see http://www.playbetterhockey.com/strength-training.aspx12. improve response time - see http://www.playbetterhockey.com/hockeyskills.asp
The most important thing to remember is that you need to practice a combination of all of the above -- one thing, by itself, is not going to help you. Combining the practices into your training guarantee you will be a better hockey player.
There's Gold In Them There HillsBy Daryl Jensen, Head Coach, Rochester Junior Gold
Rochester Junior Gold, known by some parents as "Midgets" is for players of high school age 15-19 who are enrolled in day or evening school. The team has a cross representation from the three public high schools in Rochester plus the private schools and surrounding area.
The team is built the same way as all other traveling teams in Rochester. Tryouts are held around the third Friday in November after approximately 8-10 hours of ice time which is included in your registration fee. Upon selection, an additional fee for travel fees is assessed along with team fees. In the 2006-07 year, Junior Gold will play tournaments in Rochester, Proctor, Albert Lea and Eden Prairie, Minnesota. Also, there are the District 8 Playoffs and if successful, the Junior Gold B State Tournament. The team will play 35-40 games from December through mid-February.
There are many reasons players want to tryout for their high school team, and yet, as a Junior Varsity player, you may see half the ice time of a Junior Gold player. I encourage you to come check it out January 18th and January 25th, 7:45 PM at Graham East to see what you think. We'll be playing, you should be deciding. If you have any questions, call Coach Jensen at 289-5794.
“Transitions in Sport and Life”By Aynsley M. Smith, RN, PhD, Mayo Clinic Sports Medicine Center
Many goals in hockey and in life are accomplished because of the “speed of the transition.” Just as hockey players must make expedient physical transitions on ice between offense and defense, they must also make fast, effective mental transitions on and off-ice! Situations in life and in hockey are won with positive thoughts and with a focus on the present! That means “focus” on the NOW, not on the past or the future, not on the next period or the next game. You must be completely focused on each shift, one shift at a time, or on each drill in practice, one drill at a time!
For example, players at all levels of hockey must transition or “switch” quickly from negative to positive thoughts; from being tense to being relaxed, from feeling shy to being assertive, and from feeling frightened to feeling brave! In addition, players should move quickly mentally from feeling angry at giving up the puck, to switching directions fast to get it back; from feeling like retaliating, to “seeing” a chance to score; from feeling frustrated with a coach because of a line change, to being positive and making the new line work; from playing like an individual to communicating, anticipating, and playing like a team!
One of my favorite examples of the transition is watching what happens to kids who take a penalty. While no one wants to, particularly with the HEP rules {www.minnesotahockey.org, look up the 1st and 2nd issue of the HEP newsletter and also order the two HEP manuals), some players handle it better than others. I love seeing a player in the box, focus his or her complete attention on the play, and then zoom from the box with a rush, catch a pass, and create a scoring opportunity for his or her team. A great transition! Coach Jacques Lemaire of the Minnesota Wild focuses a lot on the speed of the transition and how it counts. Strategies on how to do this will be in the next issue.
Nutrition for AthletesBy Paul A. Lorentz MS, RD, NSCA-CPT, Mayo Clinic
So, why is nutrition fundamental to all persons, especially athletes? Nutrition, first and foremost, is the foundation of a healthy lifestyle. I always encourage my clients to focus on their long-term health, while planning and training for
Dr. Aynsley Smith is a sport and exercise psychologist who has a special interest in ice hockey. Aynsley has worked at all levels of participation on performance enhancement (from Pee-Wee through NHL). Aynsley is a co-chair of the Hockey Education Program (HEP), developed collaboratively by Minnesota Hockey and the Mayo Clinic Sports Medicine Center. She works on hockey related research programs and protocols on injury, hockey goalies and on the Skating Flywheel. Aynsley authored Power Play: Mental Toughness for Hockey and Beyond, which was sold by USA Hockey.
their short-term goals. Athletes need to know that their goals are never worth sacrificing their health. Like everyone else, athletes should follow an eating plan that is appropriate in calories and is heart-healthy.
A proper nutrition regimen should help accomplish many things for athletes. These include: 1) provide adequate energy (calories) and nutrients to meet training demands, 2) include a wide variety of foods, 3) promote rapid recovery, 4) include adequate fluid to maintain hydration, and 4) consider athlete’s short and long-term health.
Energy (calories) comes from three primary dietary sources: carbohydrates, proteins, and fats. Carbohydrates and proteins provide about four calories per gram. Fats, the most energy-dense of the three macronutrients, provide about nine calories per gram. A common question among athletes, coaches, and parents is what percent of the athlete’s calories should come from each of the macronutrients.
As with the general population, it is recommend that most of an athlete’s calories come from carbohydrate. Approximately, 50% to 70% of calories should come from carbohydrate. Despite a lot of hype to the contrary, protein should contribute the least amount to caloric intake. The recommendation for all persons, including athletes, is that about 12% to 15% of total calories should come from protein. The recommendation is that less than 30% of total calories should come from dietary fat.
Athletes will often ask, “How many calories do I need?” The answer to this question is multi-faceted. Many, many things contribute to the number of calories a person expends each day, including but not limited to the following: age, gender, height/weight, intensity of activity, duration of activity, type of activity, etc. Tracking an athlete’s body weight over time may be one of the better indicators of the adequacy of their nutrition regimen. Setting an appointment with a registered dietitian may be helpful if a more specified plan is desired.
Let’s look at the three macronutrients (carbohydrates, proteins, fats) in a little more detail, beginning with carbohydrates. In the past several years, carbohydrates have gotten a bad reputation as the culprit in the obesity epidemic. Low-carbohydrate diets have become very popular, even among certain athletes. Unfortunately, this trend is not based on science.
People in this country have been following relatively high-carbohydrate diets for centuries and they never struggled with obesity as we are now. What’s the difference? Prior generations moved more. We move less. It goes back to the simple energy equation – if you consume more calories than you expend, you gain weight, period. Eating carbohydrates doesn’t cause weight gain. Eating more calories than you need does.
Carbohydrates are the preferred energy source for most of our body’s activities. Our bodies store carbohydrate/energy in the form of glycogen. The average person stores approximately 300 to 400 grams of stored carbohydrate/glycogen in their muscle. About 100 grams are stored in the liver. This stored energy serves many critical functions in the body including: 1) sustaining blood sugar levels during fasting periods/sleeping, 2) energy source for the brain, 3) energy source during physical activities.
Even though carbohydrates are not the cause for the struggle with our waistlines, some carbohydrates are better choices than others. In other words, not all carbohydrates are created equal. Carbohydrates can be broadly categorized into two main groups, complex and simple.
Complex carbohydrates can be further divided into two classes, starches and fibers. Foods that fall into the starch group include bread, cereal (hot and cold), flour, pasta, rice, and legumes. Almost every calorie provided by these foods comes from carbohydrate, so they’re vital to an athlete’s nutrition program. Starches provide a long-lasting source of clean-burning energy that can keep you going for hours. Most of an athlete’s calories should come from starches.
Fibers are not completely digested by the human body, so most of the fiber we consume passes through our bodies undigested. Good sources of dietary fiber include whole-grain bread and cereal, fruit with skin, nuts, seeds, and legumes. There are two main types of dietary fiber – soluble and insoluble. Soluble fiber is credited with lowering cholesterol levels, improving blood glucose control in persons with diabetes, and delaying stomach emptying. Insoluble fiber has been shown to remove certain cancer-causing toxins from the body.
Despite many health benefits, an athlete should not consume an excessive amount of fiber, as dietary fiber is not used as an energy source and may lead to undesirable side effects, including bloating, gas pain/cramping, diarrhea, etc. Approximately 25 to 35 grams of fiber per day should be sufficient.
Simple carbohydrates are the other main type of carbohydrate. Simple carbohydrates can be further divided into two classes, monosaccharides and disaccharides. Simple carbohydrates include glucose, fructose (fruit sugar), sucrose (table sugar), lactose (milk sugar), galactose, and maltose. Ultimately, all of these simple carbohydrates are converted to glucose for use by the brain or muscle tissue for energy. If the glucose is not needed for energy, it is stored as glycogen until the need for glucose arises.
Fats are the most concentrated source of energy/calories, containing more than twice the number of calories per gram as carbohydrates and proteins. Dietary fat plays several important roles in the body, including: 1) source of energy/calories, 2) transportation and absorption of fat-soluble vitamins, 3) cushioning body organs, 4) maintaining body temperature, and 5) providing a major source of flavor, aroma, and texture in our foods.
The recommendation is that less than 30% of total calories come from dietary fat. Certain types of fats are better choices than others. Unsaturated fats, classified as monounsaturated and polyunsaturated, should make up the majority of fats consumed. These include olive, canola, peanut, soy, corn, sunflower, and safflower-based fats/oils. A lot of research has shown many health-related benefits from consuming these types of fats/oils. Saturated fats, such as animal-based fats (butter, cheese, high-fat milk), have been linked to heart disease.
Another type of fat to avoid is the trans-fats, which are produced during hydrogenation (process of taking liquid oils and making them more solid and shelf-stable). Watch food labels for certain ingredients, such as “partially hydrogenated vegetable oil”. These fats have also been shown to play a role in heart disease. Keeping the intake of trans-fats as low as possible is recommended. As of 2006, manufacturers are required to include trans-fat content on food labels.
The human body has the ability to store an unlimited amount of energy in the form of body fat. Despite the ability to store energy in great quantities in the form of body fat, the body does not prefer to use this fuel for many physical activities, including athletics. For low-intensity activities, however, such as walking or doing light chores around the house, the body can break down body fat for energy. As the intensity of activity increases, the body becomes less able to use body fat for energy, preferring to use stored carbohydrate/glycogen.
Last but not least, let’s talk about protein. Protein-rich foods/fluids, such as beef, poultry, fish, eggs, milk, etc. play an important role in post-exercise recovery/repair. Eating foods that contain protein also helps control hunger. The
amount of protein needed, however, is relatively modest. The recommendation, athletes included, is that 12% to 15% of total calories come from protein. Many athletes are under the false impression that increasing the intake of dietary protein will help them accrue muscle mass. Physical training, coupled with adequate calories, including protein, is the cause of muscle building. Excess protein intake does nothing more than cause one to gain body fat. Remember, excess calories, whether as protein, carbohydrate, or dietary fat, get stored as body fat.
Proper hydration is also fundamental to an athlete’s nutrition regimen. Water is the largest component of the human body. Hydration plays an important role in body temperature regulation, blood volume, and preventing the complications associated with dehydration. Many persons could live as long as 30 days without food but only about four to ten days without hydration.
Thirst is not a reliable indicator of hydration status. If an athlete waits until they’re thirsty to consume fluids, they’re probably already slightly dehydrated. Therefore, a systematic approach to rehydration is necessary. Some signs that an athlete may be dehydrated include: 1) dark, strong-smelling urine, 2) decreased urination, 3) rapid resting heart rate, and 4) prolonged muscle soreness.
Let’s discuss some hydration recommendations. The following are general recommendations, as many factors contribute to fluid needs, including type of activity, intensity of activity, duration of activity, the temperature the athlete is training in, athlete’s body weight, etc.
Before Activity: Two hours before activity, consume at least 16 fluid ounces (two cups) of a cool beverage.
During Activity: Every 15 minutes consume six to eight ounces (about a cup) of a cool beverage. Water should be fine for activities lasting less than an hour. For activities lasting longer than one hour, a commercial (i.e., Gatorade ®) or homemade sports drink is beneficial. Avoid sugary beverages (i.e., regular soda, full-strength fruit juice), as these types of fluids will delay stomach emptying and may cause abdominal discomfort and/or diarrhea. For events longer than two to three hours in length, a combination of water, sports drinks, and solid food may be necessary.
After Activity: Make an effort to really push fluids after training, especially if significant hydration was lost through sweating. One way to estimate fluid needs is by weighing an athlete before and after training. For each pound lost, approximately 16 fluid ounces (two cups) of fluid should be consumed.
Now we’ll look at the recommendations for what to eat before, during, and after training or competitive sessions. Before getting into specifics, however, it should be mentioned that preferences and tolerance are very important when deciding what to eat and drink, before, during, and after activities. Make sure and experiment with different foods and fluids during your practice sessions. Never wait until the day of competition to try something new. Your stomach may not thank you!
Before Activity: The last solid food should be consumed about three to four hours before the event. If solid food is consumed too closely to the event, the athlete may become nauseous or experience diarrhea. The composition of this last meal should be high in carbohydrates and modest in protein and fat. Take the athlete’s body weight and multiply it by one (1) to get a rough idea of the number of grams of carbohydrate to consume (For example: 150-pound athlete x 1 = 150 grams of carbohydrate consumed in meal before session). 10 to 20 grams of protein should be sufficient. High-fat foods should be avoided.
During Activity: As mentioned above, proper hydration with adequate fluid intake is usually the focus during activities. For events lasting longer than two to three hours, some solid food may be consumed. High-carbohydrate choices would be the best – examples include graham crackers, bananas, a Powerbar®, pretzels, popcorn, applesauce, etc. Foods that are too high in sugar or fat should be avoided, as these may lead to undesirable side effects, including abdominal discomfort, nausea, diarrhea, etc.
After Activity: As with the pre-session meal, the majority of calories in the post-session meal should come from carbohydrates. Take the athlete’s body weight and multiply it by 0.5 to estimate carbohydrate needs (For example: 150-pound athlete x 0.5 = 75 grams of carbohydrate consumed in meal after session). Protein should be consumed in moderation. Take the athlete’s body weight and multiply it by 0.25 to estimate protein needs (For example: 150- pound athlete x 0.25 = 35-40 grams of protein consumed in meal after session). Fat, as always, should be consumed in moderation.
Lastly, I’d like to look at the recommendations for carbohydrate, protein, and fat, on a daily basis, based on body weight.
Carbohydrate: A range of 3 - 4.5 grams of carbohydrate per pound of body weight per day may be used. For example, a 150-pound athlete would have a range of 450 grams to 675 grams of carbohydrate per day. The higher end of this range (i.e., 675 grams) would be most appropriate for those athletes who engage in aerobic/endurance activities.
Protein: A range of 0.4 - 0.7 grams of protein per pound of body weight per day may be used. For example, a 150-pound athlete would have a range of 60 grams to 105 grams of protein per day. The higher end of this range (i.e., 105 grams) would be most appropriate for those athletes who are in the off-season and doing a lot of resistance/strength training.
Fat: The recommendation is that less than 30% of total calories come from fat. The prior section on fat goes into more detail on what types of fats/oils to consume and what types to avoid. In general, very-low-fat diets (< 10% to 15%) are not recommended.
Nutrition and physical training are intertwined. You can’t be your physical best without optimizing your nutrition and your physical training. I hope you find the above information useful. I wish you all the best in your academic and athletic pursuits.
Rochester Youth Hockey AssociationBoard of Directors
Jay Anderson, President Robert Benner, Minnesota Hockey RepresentativeJim Bier, President-Elect Joan Cousino, Gambling ManagerJohn Dingle, Rochester Mite Representative Mary Foley, TreasurerLeeAnn Furness, Booster Director Kathy Heightland, SecretaryMark Hickey, Ice Coordinator Nick Ibarra, City Unit Director Tom Konakowitz, Gambling C.E.O Brenda Mackey, Tournament Director Steve Roth, Past President Scott Schneider, Traveling Unit Director Dan Weber, Operations Unit Director Doug Zmolek, Hockey Advisory
RYHA is in Favor of a Statewide Solution to the Smoking Issues Facing all Minnesotans
Cascading Effect of A Smoking Ban Unique to Olmsted CountyBy Tom Konakowitz
• Rochester Hockey supports a statewide smoking ban but does not support an Olmsted County smoking ban.
• The Minnesota Gambling Control Board has data that demonstrates gambling revenues have decreased as much as 54% in communities that have unique smoking bans.
– It is impossible to compete when the playing field is not level
– The 54% represents gross revenue. Net revenue would decrease even more because fixed expenses remain the same.– The best gambling sites in Olmsted county are those with smoking.
• The revenue impact could be significant.
• How hockey uses gambling profits (last 15 years)
– $2.3M for multi-purpose arenas
– $69K to other youth sports
– $11K to schools
– $8.4K to other charities
Potential Effect of a New Unique Olmsted Smoking Ban• Rochester Hockey could no longer contribute to other charities
• If charitable gambling can no longer provide capital funding for the Graham complex, then new and additional sources of revenue must be found.
– Additional tax dollars?• As long as the youth can’t vote this won’t happen
– Increased summer rentals• Needs to be competitive or they go elsewhere
– 20 events 56 days in 2006• Summer rentals are at maximum (about where they should be)
– Increased ice rental rates• Worst case scenario would result in substantial registration fee increases
– Increased registration fees would result in lower registration numbers, an increase in scholarship applications, and an increase in scholarship money per applicant
• 2006 to 2007 scholarship program funded 40+ scholarships, the net is
– Increases to the cost per applicant and the number of applicants will exceed the capabilities of the scholarship fund.– Scholarship applicants will be turned away
Important Dates and EventsFundraiser:January 21, 2007 RYHA Fundraiser - Pizza (and more) Ends – All pizza and prize order forms or buyout money must be given to your team’s pizza parent on or before today.February 05, 2007 Pizza (and more) Pickup – Graham Arena West from 12:30 – 7:30 p.m.February 17, 2007 Pizza Fundraiser Money Collection Day! All money must be turned into Pizza Parent before noon.RYHA Honor Roll Program:February 1-7, 2007 Remember to turn in a copy of your son or daughter’s second quarter’s report card if they achieved a 3.0 or “B” average. Goalie Ice Times:January 21, 2007 Mites/Squirts Graham N 7:15 p.m.January 28, 2007 PeeWee/Bantam Graham N 7:15 p.m.February 11, 2007 Mites/Squirts Graham N 7:15 p.m.February 18, 2007 PeeWee/Bantam Graham N 7:15 p.m.
Rochester Youth Hockey Newsletter Karen Hanson2011 Century Hills Drive NE Rochester, MN 55906 [email protected]
Direct other correspondence to:Rochester Youth Hockey AssociationPO Box 237Rochester, MN 55903
Non-Profit Org. US Postage PAID Rochester MN Permit No. 386
