ROW ONEC NEWS Volume 1 April 2004 allows for instantaneous (consult the calendar for all determination of boat availability events) New and Improved and booking. The telephone ONEC 2004 system will continue to be Spring work parties: April 24 available for those who find that and May 8 at 10 AM – come help It’s spring finally and our thoughts more convenient. us bring boats down, put docks in are turning to rowing: the and ramps up, and clean up excitement of the season to come and the joys of seasons past. Boats. The club has been able First John Boyd technical Over the winter the Consultative over the winter to add some high- clinic: Monday, May 10 at 7:00 Committee has been hard at quality used boats to our existing PM work, planning new programs, fleet: buying equipment, and working to . a Vespoli mid-weight double Rowing on the Canal: May 15, ensure that we can hit the water (only 5 years old) for those rowers 8:30 AM to lunch. Add to your as soon as safety allows. We with a crew average of up to 170 calendar, you don’t want to miss listened to everyone’s concerns lbs. The boat is in beautiful this one. How many times have and like and dislikes (from last condition and it will provide us you driven, cycled, or walked by year’s survey) and as much as we with many years of excellent the canal and dreamed of can have addressed them. We’re service if taken care of properly. enjoying it in a rowing shell. This excited about the new season; it . Two used training single for use fun event is designed with that in promises to be a great one. All of in the Learn to Scull program and mind. Row the canal before it’s the programs below as well as for those who enjoy the forgiving given over to power boats and improvements are included in nature of the Alden type boats choked with weeds. your basic 2004 membership and as an option for rowing when (except for Learn to Scull). So conditions are a little rougher. Orientation for all members -- sign up today and take advantage Wednesday, May 19 at 7:00 PM of the spring special rates, $25 off Programs. More Learn to Scull in the ballroom. This is your our regular rate, good until April Programs so that more people chance to see the safety video, 24th. can try out sculling and partake of hear about programs, and renew the ONEC Rowing experience. friendships. New for 2004 Wednesday nights we will have Tour events, such as the Practice to Perfection Interprovincial Wine & Cheese Booking System. Xist, who session. This offering should be event with the Lachine Club generously provides the ONEC of interest for those who have (June 6). website and a new logo (see recently completed a Learn to above), has been even more Scull course and are wishing to Tours for those at all levels: generous this year providing us consolidate their skills. shorter and local tours for those with a web-based boat booking just getting started or have limited system. This program should time; and, longer-tours for the meet most club members needs more experienced and and is simple to use. The system SPECIAL EVENTS adventurous. 2 ONEC April 2004 Boat Repair training in May ONEC ROWING ROWONTARIO 2004 (date to be set). TOURS TOUR SERIES NOVICE ROWERS May 2, Scugog IceBreaker (Port Perry Popular Returning June 5, OrilliaTour (Orillia) Programs/Events These are Saturday Tours from 8:30-10:30am June 12-13, Black Fly Tour John Boyd’s technical (French River) evenings (starting May 10, June 12 - Around Kettle Island announced above) June 20-24, Rideau Tour (Ottawa July 24 - Parliament Round About to Kingston) Recreational Racing Schedule As we have done in previous years, the club will be promoting Aug. 14 - Upper Duck Brunch July 10-11, Algonquin Tour participation in races that we think $10 cost to non-ONEC members (Algonquin Park) will interest our members Tour Leader: Aileen Dimasuay including, Ottawa July 31-Aug.2, Upper Ottawa EXPERIENCED TOURERS Tour (Deep River) Recreational Regatta, Head of Rideau, and Head of Trent. Several other races are likely, we July 31 - Aug. 2, Upper Ottawa Sept. 18, Wakefield Tour (Ottawa are awaiting final details from the Tour Region) sponsoring clubs. Deluxe, $225 if paid before May 31; $250 if paid between June 1- Oct. 23, Wilson Island Marathon We will be offering an 30; Basic, $95 if paid before May (north of Belleville) intermediate training clinic for 31; $110, if paid between June 1- those who wish to take their 30; Registration closes June 30 Other Touring Related Events sculling to the next level, improve Tour Leader: Richard Vincent June 20, ONEC to host Rideau their fitness and challenge (see www.onec.ca) Tour welcome dinner themselves, perhaps through July 5-12 Yukon Adventure Tour competition. Aug. 21, Montebello Tour & Buffet $50 (seat & buffet) Wednesday night pub evenings July 31-Aug. 2 Upper Ottawa Registration closes July 30 – come on out and enjoy rowing, Tour Tour Leader: Betty Ward. food, the best deck in Ottawa, and good friends. 8-10 PM on For more touring details, contact Aug 1-2, New Brunswick Tour Wednesdays. Aileen Dimasuay 613.232-2033 (Fredericton) Sept. 4-12, FISA Tour (Czech Republic) email@example.com. There are a limited Rowing Logs number, hopefully some will still be available at the May 19 welcome night. So you have a great new rowing season ahead of you. Want to track your progress over the summer? Win A Trip to the Athens Games The Argonauts Rowing Club in Toronto has created a "rowing Log". These logs provide space to record all and Support Rowing in Canada training activities as well as suggested rowing drills, racing strategy and much more. They also give an interesting history of rowing in Canada. Reserve your ticket ...Only 500 printed!! The training log has already been awarded THREE design awards and is up for a number of international Tickets: $100 each. design awards as well. Proceeds support Rowing Canada and the National The cost is only $12, all inclusive. If you would like to Rowing Team. see/purchase one, contact 3 ONEC April 2004 Chile peppers. Capsaicin, the substance that gives Grand Prize is a trip for two to the Athens Olympic chiles their heat, acts as a disease-preventing Games including return airfare from Toronto to Athens, phytochemicals, says Gollman. six nights accommodation (double occupancy) Tomatoes and tomato products. The antioxidant at the Club Med Athenia, tickets for the Opening lycopene in tomato-rich foods may help prevent Ceremonies and for one day's racing at the Schinias prostate cancer, and might also help prevent breast Olympic Regatta, VIP treatment and airport transfers in cancer. "Cooked tomatoes are more effective than raw Athens. ones," says Gollman. So load up on tomato paste and tomato sauces. Value: $13,574.00. Berries. All berries are good for you, but blueberries and raspberries seem to hold top spots on the berry Draw to be held by Rowing Canada Aviron on Tuesday nutrition chart. Their anthocyanins and ellagic acid (the June 15, 2004 at 12 noon. substances that give them their rich colours) possess potential cancer- and heart disease-preventing E-mail firstname.lastname@example.org, or phone 519-661- antioxidant properties. Plus, they're high in fibre and 4234 to reserve a ticket. vitamin C. Tickets are sold through RCA's London, Ontario office Leafy greens. Folate, a much-talked-about B vitamin, (Lottery licence M-343915) does triple duty. In addition to helping fend off heart disease and possibly even cancer, it's believed to prevent neural tube defects in unborn babies. So go for anything that's leafy and green. Some of Gollman's tasty suggestions: Mix steamed chard with minced FOR YOUR HEALTH garlic and fresh lemon juice, and make pesto sauce with basil and kale. Quinoa. Pronounced KEEN-wah, this nutty-tasting food is unlike any other grain (although not a true grain, Eight super foods your body it is often called one). "It's the only grain considered to will thank you for eating be a complete protein," comments Gollman. If that's not By Leslie Fink, MS, RD | 22/01/2002 enough to give it clout, consider that the sterols it contains may lower cholesterol, decreasing your risk for heart disease. Like it or not, Mom was justified when she forced you to eat your vegetables. Broccoli and Brussels sprouts give Yogurt. Sure, it's good for your bones, but that's not you nutrients and substances that might truly have an all. Most yogurts contain good bacteria that help impact on your health. Same with crunchy peanuts, maintain proper digestive health and may help boost sugar-sweet berries and thirst-quenching iced tea. your immune system. Look for the words "live and active cultures" — such as L. acidophilus and Bifidus "If you're concentrating on eating foods that have a lot — on ingredient labels. of nutrients and phytochemicals (naturally occurring plant substances that fight disease), you're hedging Tea. Whether served iced, hot or decaffeinated, black your bet for at least a healthier life, if not a longer one," or green tea — as well as some other non-herbal teas says Barbara Gollman, MS, RD. Here's her input on — might help prevent cancer and heart disease due to eight "super foods" to stock up on: the antioxidant effects of the flavonoids and polyphenols they contain. Up your tea intake with some Nuts. Peanuts, almonds, pecans … delicious! Eat a of Gollman's ideas: Make a tea slush with iced tea and small amount of nuts on a regular basis, and you might puréed fruit, or try jazzing up regular iced tea with reduce your risk of heart disease and cancer. Plus, frozen mango cubes or slices. they're chock full of the antioxidant vitamin E, artery- unclogging monounsaturated fats and lots of other phytochemicals. Sunday Monday Tuesday Wednesday Thursday Friday Saturday MAY 2004 1 2 3 4 5 6 7 8 10 AM: Ontario Tour Boathouse Scugog work party Icebreaker 9 10 11 12 13 14 15 6 PM: Technical ONEC Canal Clinic Opener 16 17 18 19 20 21 22 6 PM: 7 PM: 10 AM: Technical ONEC Boathouse Clinic Rowing work party Orientation 23 24 25 26 27 28 29 Victoria Day 6 PM: First Technical Practice to Clinic Perfection 30 31 6 PM: Technical Clinic Cold Water Rules The water can be cold, high, and swift in May. Please be careful. The cold water rules are posted on our website www.onec.ca. Very roughly there is virtually no rowing when the water temperature is less than 10 degrees centigrade; rowing is limited to stable boats (e.g., quads and some doubles) when the water temperature is between 10 and 20 degrees centigrade.