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Rockland Rowing Masters Regatta: A Fusion of Speed, Strategy, and Socializing

Rockland Rowing Masters Regatta
Photo and story courtesy of Rockland rowing

NYACK, NY – Get ready to experience the thrill of rowing competition amidst the natural beauty of Rockland Lake State Park. The Rockland Rowing Association proudly announces its second annual Rockland Rowing Masters Regatta to be held on Saturday, June 15, 2024.

Building on the success of last year’s event, this year promises an even more exhilarating and inclusive rowing spectacle, complete with traditional 1000m sprints, the unique Rockland Relays, and a vibrant beer garden to celebrate the spirit of rowing.

Event Highlights:
Professionally Designed Course: 1000m course features 10 buoyed lanes with stake
boats, promising fair and competitive racing.
Scenic Venue: Nestled within Rockland Lake State Park, the venue offers stunning
views and a perfect backdrop for both competitors and spectators.
Comprehensive Racing Schedule: Embracing the legacy of the Derby Sweeps &
Sculls, this event offers a full spectrum of events, ensuring a place for every masters
rower.
Professional Management: With expert timing and management, participants can look
forward to a seamless racing experience.
Accessibility: Excellent trailer access and ample parking make participation hassle-
free. Located just 20 miles from New York and minutes from the Tappan Zee Bridge, it’s
conveniently accessible.
Local Amenities: Enjoy the charm of Nyack and the broader Rockland County with its
array of dining and hotel options.
Innovative Rockland Relays: A test of strategy and team depth, these relay races add
a dynamic twist to the day’s competition.
Youth Engagement: The regatta includes 1000m youth quad races, fostering the next
generation of rowers.
Boat Rentals: Available for those in need, ensuring everyone has a chance to compete.

“Last year’s Rockland Masters Regatta was a tremendous success, drawing competitors from across the rowing community,” says Justin Bohan of the Rockland Rowing Association. “This year, we’re excited to offer all the races previously enjoyed at New Haven RC’s Derby Sweeps and Sculls, and to introduce even more opportunities for competitive and social engagement. We eagerly await the return of seasoned rowers and welcome new faces to what promises to be a memorable day of racing, camaraderie, and celebration on and off the water,” states Ivan Rudolph-Shabinsky, Rockland Rowing President.

There is no handicapping at this Regatta. The goal is to allow crews to get to experience being on the water with as close to a full 10-lane field as they can get in each event, while still awarding medals to winners in each age category represented in the flight. Online registration is currently open with a deadline of June 5th . For more information and to download a race packet with complete details, visit www.rocklandrowing.org.

Whether you’re aiming to test your speed against the best, enjoy the camaraderie of the rowing community, or simply soak in the scenic beauty and festive atmosphere, the Rockland Rowing Masters Regatta is the place to be.

2024 Preseason Pocock CRCA Coaches Poll

Pocock CRCA Coaches Poll
Courtesy of CRCA

DIVISION I

1 Stanford University
2 University of Washington
3 Princeton University
4 University of Texas
5 Yale University
6 Brown University
7 University of Pennsylvania
8 University of California, Berkeley
9 University of Michigan
10 University of Virginia
11 Syracuse University
12 The Ohio State University
13 Duke University
14 Rutgers University
15 University of Southern California
16 Indiana University
17 University of Tennessee
18 Southern Methodist University
19 Harvard-Radcliffe
20 Oregon State University

Others Receiving Votes:

Columbia University, Dartmouth College, Northeastern University, University of Alabama, University of California, Los Angeles, University of Iowa, University of Notre Dame, University of Tulsa, University of Wisconsin-Madison, Washington State University
DIVISION II

 

1 Cal Poly Humboldt
2 Seattle Pacific University
3 University of Central Oklahoma
T-4 Thomas Jefferson University
T-4 Western Washington University
6 Embry-Riddle Aeronautical University
7 Mercyhurst University
8 Barry University

Others Receiving Votes:

Rollins College

DIVISION III

1 Tufts University
T-2 Wellesley College
T-2 Wesleyan University
4 Trinity College
5 Bates College
6 Smith College
7 Ithaca College
8 Williams College
9 Hamilton College
10
US Coast Guard Academy
11
Worcester Polytechnic Institute (WPI)
12 Clark University
13 Pacific Lutheran
14 RIT
15 Rochester

See the full story here.

Follow the Money

KNOXVILLE, TN - February 09, 2024 - The Tennessee Lady Volunteers taken at the Tennessee River in Knoxville, TN. Photo By Kyndall Williams/Tennessee Athletics

And just like that, they were gone. Less than two weeks after coaching Southern Methodist University to a historic top-10 finish at the 2023 NCAA Rowing Championships, Kim Cupini left Dallas for the University of Tennessee. But she didn’t just leave. A good portion of the SMU team—athletes and coaching staff—went with her.

In all, 17 student-athletes and three coaches went from Dallas to Knoxville to become the core of the 2023-24 Tennessee Volunteers women’s rowing program.

Unprecedented in size, it was the boldest mass transfer in NCAA rowing history, and it reflected how collegiate rowing at the highest levels operates now under the new and evolving reality of the transfer portal, extended Covid eligibility, and the trickle-down effect of NCAA rules on rowing.

Despite appearances and the teeth-gnashing of doomsayers, it was not, however, the beginning of an NCAA rowing transfer-portal apocalypse. Rather, it was the predictable result of a top athletic program demonstrating real support and directing major resources toward women’s rowing.

Behind Tennessee’s move is the same factor that for decades has powered top programs, from East Coast Ivies to West Coast state schools: institutional support.

Financial support for coaches’ salaries.

Admissions support for recruits.

Cultural support that makes student-athletes, coaches, and staff feel like what they’re doing matters—to the university, to the powers-that-be.

The annual migration of coaches, coaching staffs, and student-athletes among NCAA athletic programs has transformed big-time college sports, especially football. Beginning in 2021, the NCAA removed the requirement that student-athletes skip a year of competition when they transfer.

Transfers propelled the University of Washington’s quick rise to the top of college football. The Huskies had 26 transfers on their roster last year, and then 20 of 22 starters, The Wall Street Journal reported, left the program after the national-championship game.

Coaching staffs also move with head coaches. ClutchPoints reported that Jedd Fisch brought 21 staff members with him when he left Arizona to replace Kalen DeBoer as Washington head coach when DeBoer departed Washington after only two years to replace Alabama’s retiring Nick Saban.

Many of the same relaxed rules that enable such musical chairs in college football apply also to women’s rowing. The NCAA database of athletes eager to change schools is called the transfer portal, and it’s become, in effect, a free-agent marketplace.

“That’s what the NCAA wanted—to open the portal so athletes could move about and do what they want,” said Yale women’s head coach Will Porter. “For rowing, there’s always a trickle-down effect from the bigger sports.

“All of our transfers have been fifth-year kids, with an extra year of eligibility because of Covid, going to get master’s degrees.”

As a large state school with a more flexible academic program, Washington is in a different and advantageous position, though it shares the same goal: developing a championship crew.

“There’s been a lot of interest from people in transferring,” said UW women’s head coach Yaz Farooq. “We get contacted constantly, but we still have the same standards as for the rest of our team. We want to know that this person is a good teammate, that they’re interested in actively contributing to our squad.”

Tennessee’s sudden influx of talented and accomplished rowers and coaches was different from the way Deion Sanders achieved quick (and short-lived) success with Colorado’s football team. All the women transferring to Tennessee had committed to being coached by Cupini and her assistant coaches, while Coach Prime assembled a team of free agents essentially from a variety of programs.

By rule, Cupini couldn’t recruit her SMU rowers to join her at Tennessee. Her assistants who had not yet left SMU could say what they wanted until they, too, departed. As for the athletes, they were free to talk among themselves, something they did at home, and around the world, once they heard the news.

“I honestly think each person made their own decision,” said Hannah Richardson, a sophomore from Australia who transferred from SMU to Tennessee. “I didn’t feel any peer pressure to go either way. It wasn’t really, ‘My teammates are leaving, so I’m going to leave.’ It was more like, ‘What are the opportunities for me at Tennessee?’

“Doing a little bit of research into the way Tennessee Athletics treats their athletes and the setup here, it didn’t take me long to figure out that I wanted to transfer.”

Richardson was home in Australia and slept through the team Zoom meeting when Cupini’s move was announced.

“I must have turned off the alarm in my sleep. So I woke up to a bunch of messages on my phone. ‘What is everyone going to do?’ And I was like, ‘Do about what?’”

In total, 17 rowers went to Tennessee, something fifth-year captain Megan Hewison attributes to Cupini’s coaching, training techniques, and knack for breeding a winning team culture.

“I was a captain at SMU for three of the four years I was there, so I’ve got a close relationship with Kim and knew that I wouldn’t want to row my last year anywhere else. I also knew that a lot of the girls who had been in the eight and influential on the team at SMU would want to follow Kim as well.”

The transfer portal is open only for a certain period each year, but when a head coach leaves, the athletes in that program are granted a special window to enter.

“We need to get the ball rolling,” Hewison recalled thinking. “Not only do I want to go to Tennessee to be with Kim because she’s such a great coach but I also want Tennessee to be fast and I want all my teammates to come with me. That was the thought process.

“We had lots of Zoom calls without the coaches, just our SMU team talking through all the different reasons for people to stay or to go, and at the end of the day everyone made their own decision.

“The team understands that we’re not a Yale, we’re not a Washington or a Stanford. We’re not getting the best recruits, at least at the moment. We don’t have the best people coming in, so you’ve got to decide that you’re going to make the difference. You’ve got to make the best people through the training and the commitment.”

Hewison, who rowed out of Leander Club last summer as part of Great Britain’s national team, appreciates what Tennessee offers.

Unlike most other schools, Tennessee provides the maximum amount of so-called Alston money. Alston money is financial support for student-athletes that was allowed by the Supreme Court’s 2021 National Collegiate Athletic Association vs. Alston decision, which held that NCAA rules restricting certain education-related benefits for student-athletes violated federal antitrust laws. It’s $3,000 per semester, $6,000 per year, up to $24,000 over four years. Each school can choose how much is given to which sports.

“I’m not someone driven by money. I came here for the coaching and the resources,” Hewison said. “But I’ve rowed at a lot of very good clubs, and the Tennessee boathouse is phenomenal. It’s crazy.”

The Wayne G. Basler Tennessee Boathouse sits right on campus, where the Tennessee River flows past Neyland Stadium in downtown Knoxville. The three-story facility, now undergoing renovation, is full of boats, ergs, and exercise equipment, of course, but also features offices, a kitchen, a lounge, a recovery room, and laundry services.

For all that, the main reason Hewison came to Tennessee was to be coached by Cupini.

Why?

“The results.”

“All of the training that every team around the country does is hard. It’s going to be hard no matter what team you’re on, so you might as well make it worth it. It’s nice beating big teams that have five-star recruits. We don’t; we just put in the work.”

At Tennessee, sports have always been huge, and the Volunteer brand is strong far beyond Knoxville, stronger than the brand of most professional sports teams and energized by zealous booster clubs across the country.

Spyre Sports, the Tennessee-focused college sports collective, or unofficial agency, has raised its annual fundraising goal from single-digit millions to at least $25 million. “We think that goal is absolutely attainable,” Spyre president Hunter Baddour told The Athletic.

Tennessee’s athletic director, Danny White, who moved to Knoxville from the University of Central Florida, where during his time women’s rowing was the top-performing academic team in the American Athletic Conference, takes athletic success across all sports very seriously.

In 2023, the Volunteers finished sixth, their best place ever, in standings for the Learfield Directors’ Cup. This award is given annually by the National Association of Collegiate Directors of Athletics to the college or university that is most successful in 19 sports that hold championships sanctioned by the NCAA and the National Association of Intercollegiate Athletics.

In the Directors’ Cup contest, women’s NCAA rowing counts a lot. Stanford, last year’s Directors’ Cup victor, earned 100 of its 1,412 points by winning the NCAA rowing championship. The year before, 2022 NCAA rowing champion Texas won the Directors’ Cup. Even last place (22nd) at the regatta earns 30 Directors’ Cup points. After the 2021 Covid season, Tennessee qualified for the NCAA championship regatta for the first time since 2010.

White gets paid for climbing the Directors’ Cup ladder; for last year’s sixth-place finish he received a bonus of $184,400, The Knoxville News Sentinel reported. Tennessee was 12.75 points behind fifth-place Florida, which doesn’t compete in varsity women’s rowing, and 26.75 points out of fourth place. Just qualifying for the NCAA championship regatta could be very good for Tennessee’s Directors’ Cup standings in general and for White, the top athletic decision-maker, in particular.

“It’s been unreal,” said Cupini of the support and enthusiasm she and her team have experienced at the University of Tennessee.

“When we go to Florida for training trips, people run out onto the docks. Certain cities set up things so high-school kids can come out and watch. The fan base is insane—like nothing I’ve ever seen.”

A wholesale team transfer like the one that followed her from SMU to the University of Tennessee is an anomaly, Cupini insists, and unlikely to become the new version of recruiting in NCAA rowing.

“All of our transfers either rowed for me at SMU or already were transferring into SMU,” Cupini said.

More money at Tennessee has made a big difference for Cupini’s assistant coaches. After a career spent flipping rowing programs—first building up San Diego, then bringing SMU to new heights—Cupini now has the budget to pay her assistants well.

“I brought over people I’ve been working with for a while, including some people at SMU and then some people from other schools. We actually kept a gentleman on from Tennessee as well. So we have a really super, complete, diverse staff.”

Money for scholarships, however, is limited. Division I rowing programs are allowed a maximum of 20 scholarships, but minimum team size for the NCAA championships is 23 (two eights and a coxed four, not including spares and non-racing members of the team traveling for the experience).

That’s rare among NCAA sports. Basketball starts five players, but has 15 scholarships for women, and even football’s starting offense and defense combined number only 22, for which they can give out 85 full rides.

“Roster management is always a challenge,” Cupini understated.

“Because our sport is so new and unique, we need to educate the people who make the financial decisions about our sport, and the sheer numbers of our sport. We need to make sure that we’re treated the same [as every other sport] and that the women get what they need.”

Disappointing and Irresponsible

While Bill Manning’s column, “Talking Points,” is quite informative about effective communication with athletes, the penultimate paragraph is disappointing and irresponsible.

Coach Manning writes of athletes who “make excuses, complain, or criticize others,” and tells coaches to “consider ignoring their pleas by being visibly distracted” or “feigning indifference.”

Coach Manning further says that ignoring them shows that their concerns are “no big deal,” but the examples he cites often are big deals. In the preceding paragraph, he writes that “coaches show they care for athletes by giving them their full attention.” Are we to understand that he’s advising us to show an athlete that we don’t care?

Coaches should not be ignoring athletes who are criticizing others inappropriately. That’s not a culture anyone should allow to fester on their team and should be addressed in private. Athletes who makes excuses might not be cut out for whatever the standards are, or they may need help contextualizing the challenges they’re facing. Either way, this is an opportunity to teach them to rise to the occasion or guide them toward the reality that maybe their time would be spent better elsewhere.

When athletes complain, it can mean many things. Maybe they don’t like rowing in the rain. Or they could be complaining about a legitimate safety concern, a possible injury, negative culture, misunderstanding the direction of the program. None of these possibilities is mentioned in the column.

Coach Manning is well regarded in the rowing world, rightfully, and his words carry weight. What he’s recommending may be perfectly appropriate in some circumstances, perhaps when working with elite adult athletes at Penn AC, but it’s a tool that requires training and understanding when it should be used.

While I’m confident Coach Manning knows when and when not to ignore his athletes, I shudder at the thought of a young junior coach, just getting his feet wet and without a mentor, reading this article and ignoring an athlete who’s complaining about a teammate who says he isn’t good enough.

Nate Clark
Assistant Coach and Recruiting Coordinator

Trinity Men’s Rowing

Bill Manning Replies:

Coach Clark raises some good points in his comments about my column. I appreciate his sharing them and getting me to think more about what I wrote. I could have done a better job. 

Unfortunately, in 500 words, I can’t fit all the necessary nuance or address all types of rowing (juniors, club, collegiate, masters, para, National Team). Bold, simplistic statements sometimes get made, I regret to say. Often, more explanation and examples would be beneficial.

 That said, I stand by the core idea that occasionally the best approach with an athlete is benign neglect. I see two potential benefits.

By not engaging the athlete about the matter, he/she will see that it’s unworthy of attention; the coach’s inattention signals that the athlete should give it no attention, either. This is true of many excuses, criticisms, and minor complaints. 

When children stumble and fall, typically they look instantly to their parents for guidance about how to react. If parents show concern, children take it seriously and wail away.  If parents don’t fret about it, children often pick themselves up and carry on. The key, obviously, is parental judgement. It must be established first that the child is safe and that there’s nothing to worry about. Coaches must do the same. 

 The other benefit is that athletes are left to figure out things for themselves. It’s better coaching practice to recognize these learning opportunities and give athletes the space to figure things out on their own. More often than not, it’s necessary to explain things to athletes and guide their learning explicitly, but when the situation allows, it’s best to let them learn for themselves. 

Most athletes will solve problems on their own when given the opportunity to do so rather than being spoon-fed solutions. When they race, there will be no coach giving them advice or changing the race plan; the athletes need to take control and act independently. Sometimes, providing small opportunities to do so prepares them better for the independence they’ll have when racing (and when on their own without a coach’s caring presence). 

To stop athletes from making excuses, don’t entertain the excuses. Instead, stay focused on performance. Many instances of poor behavior are driven by an athlete’s desire for attention. Refrain from giving this attention and the athlete learns that the behavior doesn’t generate the desired response, and so is not worth engaging in. 

As Coach Clark highlights, the key is exercising good judgement. Coaches need to appreciate the difference between an excuse and a legitimate handicap. They need to recognize when bad behavior is rooted in a significant personal problem and when it’s just superficial and selfish. With seasoned good judgement, benign neglect becomes another useful coaching tool.

Duke Rowing 2024 Season Preview

Duke Women's Rowing
Courtesy of Nat LeDonne/Duke Athletics | The Chronicle/ The Chronicle

The Chronicle recently published their 2024 season preview for the Duke women’s rowing team. The media organization, run entirely by Duke students, predicts that the Blue Devils will finish second in the ACC and 11th at the NCAA Championships. Coach Megan Cook Carcagno has high expectations for the team, which finished in a program-best 14th place at last year’s NCAAs. “There’s a ton of reasons why this can be our fastest team that we’ve ever put on the water,” Cooke Carcagno said.


The Big Ten Invite, held April 19-20 in Sarasota, FL, is “a really important regatta for us,” Cook Carcagno highlights. Eight Big Ten teams will take on ten programs invited from other conferences, featuring six teams that finished in the top-15 at the 2023 NCAA Championships, including defending national champions Stanford. 

Read the full preview here

March 2024 Magazine

Oklahoma Rowing Announces 2024 Race Schedule

Oklahoma rowing
Story and photo courtesy of Oklahoma Athletics

NORMAN — University of Oklahoma head rowing coach Sarah Trowbridge announced the program’s 2024 spring schedule Monday, a slate that features three home events.

“This is a young team with some experienced upperclassmen who are excited to race,” Trowbridge said. “They are looking forward to the depth of teams we are seeing and the run up to our last Big 12 Championship.”

The Sooners kick off their spring season March 22 by hosting Kansas in Oklahoma City. They will then meet SMU and reigning back-to-back NCAA champion Texas on March 23 and 24 at White Rock Lake in Dallas, Texas.

OU will conclude its March schedule back in Oklahoma City by welcoming Wisconsin, which placed sixth at the 2023 Big Ten Championship, on March 30. The final two regular season away regattas will take place in Sarasota, Fla., at the Big Ten Invitational (April 19-20) and in Lowell, Ore., at the Dexter Lake Invite (April 27). The squad closes the regular season May 4 in Oklahoma City with a regatta versus Central Oklahoma.

The postseason will begin May 19 at the Big 12 Rowing Championship at Nathan Benderson Park in Sarasota, Fla.. The Sooners took fourth at last year’s Big 12 Championship, and Andjela Nisevic and Lale Edil earned All-Big 12 honors following the regatta.

The Big 12 champion will automatically qualify for the 2024 NCAA Rowing Championships, to be held May 30-June 2 in Bethel, Ohio. Other teams will be selected on an at-large basis for the championships.

All home regattas will take place on the Oklahoma River in Oklahoma City.

For more information on Oklahoma Rowing, follow the Sooners on Twitter/X and Instagram (@OU_Rowing).

Athletes Are Not Like Other People

Photo by mk. s.

Most nutrition advice is targeted at the average American: Don’t drink fruit juice. Eat less sugar. Stay away from pasta. Take the salt shaker off the table. Does this same advice pertain to rowers? Sometimes, yes. Sometimes, no.

Physiologically, the body of a healthy, fit rower differs significantly from the body of the unfit “average American.” For example, compared to those of an unfit person, the muscles of a rower take up sugar (glucose) readily from the blood. This  means “sugar spikes” are of less concern.

Because nutrition advice doesn’t apply always to the needs of athletes, it can cause confusion and be misleading. One size does not fit all! So let’s clear up some misconceptions.

I’ve stopped eating fattening potato, pasta, and starchy carbs with dinner. I eat a pile of veggies instead.

“Starchy carbs” are not inherently fattening. Excess calories of any kind of food are fattening. Eating a pile of veggies as a source of “healthier” carbs is expensive, time-consuming, and likely to result in a very high-fiber diet (leading to undesired pit stops) and unlikely to refuel muscles optimally.

Carb-dense (sweet) potatoes, (brown) rice, (whole-wheat) bread, and other starchy carbs/grains optimize fueling the muscles of rowers who train hard. A strong carb intake can prevent “dead legs” and disappointing workouts. The harder you exercise, the greater your need for starches and grains. One third to one half of your plate can be starches (at least 200 calories from starch per meal or 2.5 to four grams of carbohydrate per pound of body weight per day).

I enjoy recovering from my workouts with a 40-gram protein shake.

While a bit of post-workout protein can help build and repair muscles, you actually want three times more carbs than protein to refuel depleted muscles. An effective dose of post-exercise protein is about an eighth to a sixth of a gram of protein per pound of body weight. For rowers weighing between 120 and 170 pounds, that’s about 15 to 20 grams of protein, the equivalent of two to three eggs in a recovery breakfast or 16 ounces of chocolate milk. More is not better. If you want to use protein powder, blenderize it with carb-dense chocolate milk plus a banana, or juice plus frozen fruit.       

I don’t drink orange juice anymore. Too much sugar.

For busy rowers who train hard, have high calorie needs and limited time to eat, and consume too little fruit, 100 percent juice is exactly what their sports diet needs. While most calories in juice (and fruit) are from sugar, abundant nutrients come along with that sugar. Eight ounces of OJ provides 100 percent of the daily need for vitamin C, replaces potassium lost in sweat, and offers folic acid, which is critical for women who might become pregnant. By choosing a variety of colorful juices (purple grape, red cranberry, yellow pineapple, blue blueberry), rowers can consume a variety of health-promoting compounds that fight inflammation. If you’ve stopped drinking OJ, at least eat an orange, berries, or other fruit.    

I’ve stopped salting my food.

When rowers sweat, they lose sodium, a part of salt. The standard American diet contains far more sodium than most people need, so most sweaty rowers can consume abundant sodium easily. That said, if you have a post-workout layer of salt on your skin and you’re craving salt, sprinkle some on your food. Salt cravings indicate your body needs salt.

I use electrolyte tablets after long workouts.

Electrolytes (more commonly called minerals, such as calcium, sodium, potassium, and magnesium) are abundant in food. Chances are, you will consume more electrolytes in your recovery meal than you will get from electrolyte tablets.

Sodium is the electrolyte of concern. Before taking electrolyte supplements, read the Nutrition Facts on food labels to educate yourself about the sodium in the foods you eat commonly. You might be shocked to learn that the 270 milligrams of sodium in a 20-ounce bottle of Gatorade is less than the 450 milligrams in a Thomas’ plain bagel, the 470 milligrams in half a cup of Prego pasta sauce, the 600 milligrams in a sprinkling (a quarter teaspoon) of salt on your pre- or post-exercise meal, or the 850 milligrams in a cup of chicken broth.

I crave sugar. I’m trying not to eat it.

Sugar cravings happen commonly when rowers get too hungry, often because they fail to eat enough calories at breakfast and lunch. By afternoon, their gas tank is empty, and their body is shouting for quick energy. To curb sugar cravings (and reduce your sugar intake easily), eat more breakfast and lunch. If you stop eating breakfast because the food is gone or because you think you should, think again. Stop eating because you feel content and satisfied.

Your body can tell you how much food it requires if you listen to it. If you don’t trust your body to feel fullness, please meet with a sports dietitian. This nutrition professional can estimate energy needs and design a food plan that distributes adequate food throughout the day, thereby curbing hunger and urges for sugar.

I try not to snack in the afternoon.    

Athletes need snacks! They get hungry and should eat at least every four hours. If you have breakfast at 7 a.m, you’ll want lunch by 11 and should eat a second lunch by 3. (Note: change snack to second lunch, so you end up choosing quality food in this mini-meal, such as a banana plus peanut butter plus crackers, or an apple plus cheese plus nuts.

Afraid you’ll gain weight by eating a snack/second lunch? Fret not. You’ll be less hungry for dinner. Instead of holding off to devour a huge evening meal, enjoy eating in the afternoon when you feel hungry. Hunger is simply a request for fuel. Your body has burned off what you fed it and needs some more food.

I avoid peanut butter. Too fattening.

Yes, peanut butter is calorie-dense but it is not inherently fattening. A tablespoon offers about 100 satiating calories. A PB&J sandwich will help you feel fed far longer than eating similar calories from a low-fat turkey sandwich. Plus, the fat in PB is anti-inflammatory; it reduces the risk of heart disease and diabetes.

I love [fill in the blank] but I’ve stopped eating it because I end up eating too much of it.

Foods that you love and have power over you (PB? pizza?) should be eaten more often, not less often. Deprivation and denial of your favorite foods lead to cheating and last-chance eating (you know: “I cheated; I ate a spoonful of peanut butter. So I might as well finish the jar now and never buy more.”) The solution is to enjoy peanut butter at every meal for the next week. It will lose its power. Trust me.