Estes Park High School
Our Estes Park Bobcats travel to Highlands Ranch on Monday, November 27, for a pair of scrimmages against SkyView Academy and Longmont Christian. All eligible players and managers will travel. Students will report to the Athletic Wing immediately after TNT, and the bus will leave at 2:00 pm.
SkyView Academy plays in the 3A Metro League. Longmont Christian plays in the Mile High, and last year they finished 5th in 1A’s Great Eight. Although scrimmages by rule are not allowed to be scored, both teams offer us an excellent opportunity to measure our improvement.
SkyView is located at:6161 Business Center Drive Highlands Ranch, CO 80130
It looks like it is just off CO 470.
Varsity and JV will have two 20-minute scrimmages with one timeout per scrimmage, and both teams will have one 10-minute situational scrimmage. We requested officials, but there is an officials' meeting that evening, so coaches may need to officiate games that do not involve their teams.
Our schedule for Monday:
|5:00 pm||vs. Longmont Christian||Main|
|5:50 pm||vs. SkyView Academy||Main|
|6:15 pm||vs. Longmont Christian JV||Small|
|6:40 pm||vs. SkyView Academy JV||Small|
|7:05 pm||vs. Longmont Christian (Situational)||Main|
|7:05 pm||vs. Longmont Christian JV (Situational)||Small|
Situational Scrimmage Structure:
|Time Remaining||Opponent||Point Differential|
|2 min||vs Longmont Christian||+4|
|2 min||vs. Longmont Christian||-4|
|1 min||vs. Longmont Christian||+1|
|1 min||vs. Longmont Christian||-1|
I am trying to workout a meal plan, but this might be a situation where kids need to bring their own. We leave at 2:00 pm, and we will get home around 9:30 pm. I hope to see you all.
Grab The Rope,
We will meet in Room 319, Wednesday, November 15 at 5:30pm for our first parent meeting. We will discuss expectations, fundraising, 5th Quarter, and the tournament we are hosting. Please plan on attending.
Basketball season officially begins on November 10. The coaches and I met with kids interested in playing this week. It looks like we are going to have about 30 kids, which means we will probably have a team at all three levels.
Here are a few important details about the upcoming season.
1. Remind.Com -- Remind is the primary means of communication between our coaches, players, and parents. You may choose your method of delivery (email, text, online, or app), and you will get information directly from our coaches about practices, schedules, arrival and departure times, and weather-related changes. It is a private account, and it requires a password. If your child was at our meeting, he should have the all the information you need.
2. BSN Online Store -- Our friends at BSN are working with us to help cut the cost of some of the things you might need or want for this season. The new Nike Kyrie 3 retails for about $120, but BSN is able to sell them to us for $90. If you are buying shoes for the season, you should consider getting them through our online store.
You will also find a few other items there. We are ultimately moving toward travel suits. I think it creates unity, and we look really good when we get off the bus. The Nike Club Fleece hoody and pant usually cost about $90. BSN is selling them to us for $65. Eventually, I want to buy them for the team, but I don't have the budget for that now.
You will also find a hat, socks, and our team warm-up shirt. I have already purchased the warm-up shirt for our guys, but we are making it available this year to parents, friends, and family who want to support us.
None of these items are required. We are just trying to save you some money if your looking to purchase some of these things.
This is not a fundraiser. We are not marking anything up, just selling at cost. If you need help or would like to sponsor a needy student, you may contact me directly.
Here's the link -- Estes Park Hoops
Everything should arrive on Nov 13.
3. Fundraising -- We will have a team fundraiser this year. We raised about $2000 this summer, and we used it purchase new practice gear, compression shirts, and our team shirts. We will be using SNAP! Raise, and we will pass on more information soon. I would like to be able to provide some of the things above to our players at no cost, and I would like to be able to get these guys food and drinks before and after practices and games.
4. Fifth Quarter -- Teams traveling here to play us sometimes have a hard time finding food after games. I would like to organize a Fifth Quarter in The Commons after every home game. We've done this at other schools, and it really does a lot to strengthen rivalries and promote the game. I believe the game is an "olive branch," and I realize many of these guys will go to college together, work together, and even become good friends in the future. If you are interested in the helping us organize Fifth Quarters, again, you may contact me directly.
Thanks for giving me the opportunity to work with your children. The game means so much to me personally, and I have the best job in the world. Thanks for your support.
Having enough energy to workout and practice is a primary concern of anyone who wants to become a better athlete. Often, a decrease in performance can be traced to improper nutrition. What you eat determines how you supply energy to your body. After a workout or practice, in order to speed recovery, you need to replenish all the nutrients that have been utilized.
Your body cannot recover between workouts without enough rest. Lack of rest may lead to over-training, injuries, and missing performance goals. Getting enough rest should be high on your priority list, especially during periods of physical and mental stress. If you have a hard time getting 8+ hours each night, try cutting your screen times. Set a “bed time” for your media devices, and spend the last hour of your day in some form of contemplative practice.
Still feeling overtired? One study showed that a 10-to-20 minute nap in the middle of the day increased athletic performance.
We want athletes to train hard, eat right, and get plenty of rest. We tend to think of nutrition as a three step process.
Step 1: Carbohydrates - the main source of energy for competition. Complex carbs take longer to digest and provide energy over a longer period of time. You need to include beans, rice, whole fruits and vegetables in your diet. A good meal includes a spectrum of colors. Each color represents a variety of nutrients. Black beans are a good source of calcium and iron. Red vegetables contain lycopene, Vitamin C, and beta carotene. Dark green vegetables contain lots of antioxidants. A colorful plate will keep you healthy and increase your body’s ability to recover and perform better.
Step 2: Proteins - the building blocks of muscles. An athlete training intensely may need as much as one gram of protein per pound of body weight (150 lbs = 150 grams of protein). Meats are the most common source, and on average meat provides 6 or 7 grams of protein per ounce. Don’t feel like you need to eat two pounds of meat each day to keep strong. Other than meat, raw nuts and seeds, beans, peas, broth-based soups, eggs, milk, yogurt, and mushrooms are all good sources of protein. Again, the proteins you eat should come from a variety of sources.
Step 3: Hydration - Generally, we want to drink about one ounce of water per day for every pound of body weight (150 lbs = 150 oz. of water). Try to avoid caffeine and drinks with lots of sugar, artificial sweeteners, and food coloring.
We could also add a fourth step, supplementation. It’s not a bad idea to take a multivitamin everyday.
The bottom line - eat your broccoli. A serving of broccoli gives you 10 grams of carbohydrates, about 4 grams of fiber, more than 4 grams of protein, and all the Vitamin C you need for the day.
Zero, Good, Better, Best Method
When choosing the foods we eat, we have to remember that there is a lot of variation in food quality. As athletes, we try to follow the “Zero, Good, Better, Best Method.” Generally speaking, foods that look like they do in nature have higher nutrient quality.
For example, there is a difference in nutritional value when you compare an apple, applesauce, apple pie, and apple-flavored candy. The apple candy is a Zero because it has very little nutritional value. The baked apples in an apple pie are Good because they provide a little protein and more fiber, but they are often sweetened with empty calories. Applesauce, especially if it is unsweetened, is Better, but you likely will lose some of the nutrients found in the apple’s skin. In fact, about 75% of the Vitamin C in an apple is in the skin. A raw apple would be considered Best. It is also easy to carry, resistant to spoilage, pre-portioned, and can be eaten with little additional time or effort.
This example should not suggest that raw food is preferred over prepared food. Some foods have more digestible nutrients when cooked. The Zero, Good, Better, Best Method should make nourishing your body easy. All we are asking is for you to think for a moment about how you fuel your body. The more often you choose the Better and Best options, the better you will perform.
Next week we'll talk about timing. When you eat can be just as important as what you eat.
Climb The Mountain,
This summer Estes Park started a basketball league among mountain high schools. I've always said that mountain schools need to play each other. We have a lot of things in common - small schools, kids that work all summer, and athletes that play multiple sports. We call our league the Never Summer Mountain Basketball League.
This summer Middle Park High School in Granby, Nederland High School from Nederland, and Eagle Rock School from here in Estes Park are all participating. This is great exposure for our kids, and it is a great opportunity for the people of Estes Park to get a look at the way we play. The league plays on Tuesday evenings and is free to the public. We do accept donations with the hope of sending our volunteer officials home with a few dollars.
Our league has also given us a chance to network with Grinnell College in Iowa. Grinnell is one of the most famous System teams, and I have had the chance to learn from Jacob Ekstrand, a Grinnell senior who is our basketball intern this summer. Through Jacob, we have been in contact with Coach Arseneault at Grinnell, and coach and I talked recently about things we can do together in the future. Our hope is to make the Grinnell-Estes Park connection a permanent thing, and we are planning even bigger things for next summer.
Tuesday, July 11 games will begin at 6pm in The Lair of the Bobcat at Estes Park High School. The first game will feature Eagle Rock School and our very own Bobcats. Schedules are updated weekly here.
Put Up a Number.
Coach Pavlish and I would like to thank everyone who came out to support boys and girls basketball on July Fourth. We provided parking for more than 200 cars and raised over $2500 for boys and girls basketball. Thanks to all our Estes Park neighbors and to all the people who chose to visit our beautiful, mountain town for the holiday. The fireworks were amazing, and we hope you had a great experience.
We especially want to thank Jeremy Arnold, Dave Coleson, and Brett Ferguson. Thanks for your support, your ideas, and for helping with logistics of a what could have been a very complicated project. Your pride and commitment to our school district represent The Bobcat Way.
We are in the middle of a great off-season, but please remember to come out and support Bobcat and Lady Bobcat basketball this winter.
Grab The Rope.