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From the editorAnother year has again been thrown upon us; a year which has the possibility to be the best yet if we want it to be. A year to improve our performance, be it at club, state, national or international level, or another year just to have a bit of fun and adventure. …Welcome to the new year everyone… The annual general meeting was held at the club house on 14th February 1999. The minutes from the last meeting were read and accepted as were the presidents, treasurers, and recorders reports, some of which will be included in this newsletter. The treasurers' report, which is beyond the scope of this newsletter, is available for all club members to view and/or comment on, just contact the treasurer. We also elected the new executive officers and the committee that will be acting on your behalf throughout the year. Here they are:
The John Ferris Memorial TrophyThis trophy is awarded each year to the most outstanding member of
our club for either performance, or just effort put into the running
of the club. By secret ballot there was great support for Donelle Congratulations to those that have won something during the last year or who have again filled positions in the club. A big thank you must also go to the committee members who were responsible for the running of the club during the year, and to the club members who also put in a lot of effort at the working bees, we wouldn't be here with out you. Presidents Report Year end 1998Another year has flashed by as president of the best archery club I know. In my opinion we are the friendliest and most close knit of them all. KGB is one of the most well represented clubs in all competitions whether they are state or national level. As usual there have been some outstanding results achieved by all members representing the club and I look forward to similar achievements throughout 1999. Special mention needs to go to the "old guys of the club" or veterans as they like to be known. Their collective skill or pretense has surprised me as they have dominated tournaments throughout the year. Thank you especially to all committee members for their outstanding work throughout the year as it is much appreciated. Recorders Report Year End 1998Club members continue to break club and state records. The total number of club records shot for the year 1998 were 49. This comprised of
Club members also competed very well in all our local Tournaments. Outstanding performances were by Abraham Singer in the National Junior Championships, winning 3 medals and by our Men Compound Veterans, in particular Allan McVicar and Roger Klooster. Time for some results
…These guys have done really well…Um, but isn't a Canberra out of 900…Hmmmm... Junior Nationals Congratulations must go to Abraham Singer, for the fantastic performance
that he has put in throughout the previous year… Just recently
at the Junior Nationals he shot very well and placed in all three divisions. Congratulations Abraham, I'm sure that we will see more of you in these newsletters this year… Keep up the good shooting. Just don't let Steven beat you again, you'll never live it down… ed.. Exercise and Recovery Using the Glycemic IndexAthletes and coaches have been made aware of the importance of carbohydrates for performance and to enhance recovery from exercise. But are all carbohydrates equally effective and how much do you need. It takes 90-180 mins of continuous exercise to deplete muscle carbohydrate stores." Obviously if you were to do high intensity work, then the depletion time would be much less. So how long does it take to remake that loss?Research has shown that muscles remake carbohydrate stores at 5 units per kg of muscle per hour. If we assume that muscles contain 100 units of carbohydrates/kg of muscle then 20hrs would be required to replenish the carbohydrate reserves in the muscles after total muscle carbohydrate depletion. For recovery to be effective after exercise it is essential that carbohydrates be easily absorbed to replenish reserves; but to enhance absorption the body requires these carbohydrates to be combined with liquid. The recommended ratio being 3g water to 1g carbohydrate. Fluid is required because it takes 3g of water to store 1g of carbohydrate in the muscle. Some figures:25g of carbohydrate eaten every 2hrs remakes carbohydrate stores in the muscles at approximately 2% per hour. This could be increased to 5% per hour if the carbohydrate intake was increased to 50g every 2hrs. However, no further gains were made if the carbohydrate intake was increased above the level of 50g every 2 hours. Endurance athletes probably expend about 3000 calories per day when training and are advised (based on the recommendation of 70% of calories coming from carbohydrates) to consume approximately 500g per day of carbohydrate. This amounts to 8-10g of carbohydrate per kg of body weight. This is about 10x50g portions per day. The table below is based on a person 70kg in weight. You might need to adjust the figures if you weigh more or less. For example, a 100kg man should multiply the recommended grams by 1.4 (100/70), a 50kg woman by 0.7 (50/70).
It appears that foods with a moderate to high glycemic index promote muscle carbohydrate replenishment at a rate of approximately 5% per hour. Foods with a low GI however seem to promote muscle carbohydrate replacement at a much lower rate of only 3% per hour. During the first 2 hrs after exercise, the rate of muscle carbohydrate rebuilding is 7-8% per hour with some suggestion that this rate is even higher in the 30 minutes following exercise. This indicates the need to eat or drink moderate to high GI foods immediately after competing. If you have trouble stomaching food directly after training, then a drink such as fruit juice, sports drink or soft drink might be more suitable. In summary, follow the recommendations of 50g per 2 hours of carbohydrate intake to maximise the rate at which your muscle carbohydrate stores will be replenished until the next main meal. Although lollies, sugar, glucose, sports drinks and soft drinks may be high GI foods, and may well enhance your body to recover from exercise, they DO NOT contain the required vitamins/minerals/fibre that are required for our bodies to function correctly. A well balanced diet should still be an essential part of your diet. Further notes that I would like to make:Eating lollies, soft drinks or sports drinks as a means of recovery has been found to be detrimental to the dental health of athletes, particularly if these types of foods are heavily relied on. This is due to the high sugar content of such foods. Regarding sports drinks, they tend to be more acidic than other types of "recovery" foods talked about above. It is also recognised that simple carbohydrates such as refined sugars, will give the consumer a rapid UNSUBSTAINABLE high, because they are metabolised at a high rate. Therefore it is recommended that you choose foods that are less refined but still provide you with a high GI. For example, bread is a COMPLEX carbohydrate, has a high GI and is more slowly metabolised, providing a more sustainable energy source than simple refined carbohydrates. Another example is natural sugars. These are simple carbohydrates that aren't refined and are found in fruits, honey, etc. They are also metabolised at a slower rate than refined sugar and again provide a more sustainable energy source than refined simple carbohydrates. Badge ClaimsDid you know there are many different types of badges that you can claim; badges for distances, 6 gold and perfects, and badges for Grand Master Bowmen, Master Bowmen, 1st, 2nd and 3rd class. These class badges are given to archers once they have reached a certain rating level. These badges are available from the Club Recorder and can be purchased once you have gained that level or score. So by scoring and handing your score sheet in each week you can improve your rating and gain a level. If you think that you may have gained a level or are just interested in how it all works see the chart below or just ask Cora. Cora looks after all of the novices proficiency scores. Proficiency Scores
NEWSKuRingGai Bowmen have moved into the electronic age! We are moving forward in the promotion of our sport with WORLD WIDE coverage. Some of you would already be aware of our new e-mail address, which is accessible by the President, Vice President, Secretary and Treasurer. The address is in the footer of each page of this newsletter. However, we have moved one step further than this and started construction of a web page. At present we have managed to install a tittle page on a free site hosted by Geocities. There is little more than our details at the moment, but the goal is to promote our club and our sport providing information to archers and beginners alike. If you have access to the Internet and would like to have a look, the address details are in the footer of this newsletter. The site will be regularly updated with our shooting calendar, photos and as much current information as is possible from our newsletters. It will soon be advertised so that it can be found with many of the popular search engines in use. All comments regarding contents should be directed to me, as I will be do most of the work (I think) unless someone else offers to help... And last but not least…It seems I have forgotten these for awhile, surprise surprise… looks like I've got a bit of catching up to do… So here's the last lot of questions to jog your memory…and mine... "The Answers" To the previous questions… Q: What's a Dribber: Q: The warning word in golf is FORE, what's the warning word
in archery? _ _ _ _ "The Questions" From the Glade Q: What's a carriage bow? Q: What's a Clothyard Shaft? I expect lots of responses this time and some answers before the next newsletter…
For Sale… Recurve Bow: White Hoyt, RH 68" 28lbs. Recurve Bow: Yamaha, RH 66", two sets of limbs 32lbs & 34lbs, plunger button. $400. Gregory Rowell growell@optusnet.com.au. Compound Bow: Martin Cougar, 30" draw, 45-60lbs Compound Bow: Martin Cougar, 25-27" draw 25-40lbs, golden premier launcher, sight, $150. Gregory Rowell growell@optusnet.com.au. Compound Bow: Hoyt RH, 27-28" draw 40-50lbs, stabiliser, arrows (9), sight release aid, quiver, bow bag, other accessories, $400 ono. Chris Levy kgbarchery@yahoo.com. Target Butt: indoor kevlar pad type target butt, Almost
new, $175 ono. From KuRingGai Bowmen
Tournament Calendar
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1999
