1. the united states olympic committee
January 16-31, 2016 1
Team USA Shop Discounts
Resident athletes receive a 20% discount on merchandise at the Team USA Shop in the Visitor Center at the CVOTC. Stop by to
pick up some great Team USA gear!
ANNOUNCEMENTS.
By Amy Halligan, CVOTC Athlete & Community Relations Intern
In preparation for Rugby Sevens’ official debut in the 2016 Olympic Games in Rio de
Janeiro, the U.S. Women’s National Team played two friendly scrimmages against
the visiting Canadian squad on Friday, January 15. The first scrimmage replicated a
finals match which consists of 10-minute halves compared to the usual seven-minute
halves. The Canadians carried the game with a score of 17-0 in the first half. Team
USA answered back with a try in the second half, but the game ended with a final
score of 22-5 in favor of the visitors. The second scrimmage was played as a normal
pool play game with two seven-minute halves and ended in favor of the home team
with Kristen Thomas notching two tries in the second half to bring the final score to
USA 19, Canada 17.
The Canadian Women’s National Team visited the CVOTC for a two-week training
camp in January with the scrimmages being played on the last day of their visit. The
matches were tough fought and intended to replicate some of the competition they
may face at the next Women’s Sevens World Series stop in Brazil. Both Canada and the
United States will
compete in Sao Paolo on February 20 & 21 against several
future Olympic opponents.
Canada will take on Ireland in their first match in Sao Paolo on
February 20 and Team USA will face the current top-ranked New
Zealand in their first match of pool play. Additional remaining
stops on the 2015-2016 World Series includes tournaments
in Atlanta on April 8-9, followed closely by a tournament in
Canada the next weekend and finishing up in France at the
end of May.
Both Team Canada and Team USA
have already qualified to compete in
the Olympic tournament at the 2016
Rio Olympic Games. The Women’s
Olympic tournament will be rounded
out by the National Teams from Brazil,
New Zealand, Australia, Great Britain,
Colombia, France, Fiji, Japan and
Kenya.
For more information about Rugby 7s
and to follow Team USA’s World Series
season, visit www.usarugby.org.
Scrimmages. Women’s Rugby Sevens vs. Canada

2. January 16-31, 2016 2
OLYMPIC VOICE
By Amy Halligan, CVOTC Athlete & Community Relations Intern
Rowing training camps for the Men’s Senior National Team and the Women’s
Senior National Team have joined up with the Lightweight Men’s Senior
National Team to make the boathouse at the CVOTC a busy place this time
of year. Over 50 rowers are here to escape the colder weather and train hard
ahead of a series of selection events that will decide the 2016 U.S. Olympic
Team roster to compete in Rio this summer.
The Women’s National Team will continue their winter training camp through
March 27. The Men’s National Team will wrap up the first half of their camp
during the first week of February, but will return in mid-February to continue
training through the end of March and the Lightweight Men will train in Chula
Vista until April 3.
All members of the Men’s and Women’s squads will compete in the upcoming National Selection Regatta I (NSR), which will be held
here at the Chula Vista Olympic Training Center on March 21-25. The Women’s Pair, Men’s Pair and Lightweight Men’s Pair events
will be contested at the open event. The NSR is the first step toward determining who will represent Team USA in the Olympic boats.
The women have already qualified all boats for the Olympic Games in Rio, but the men must still qualify boats for the Single
sculls, Doubles sculls, Quadruple sculls and the Eight. They will have an opportunity to do so at the upcoming FISA Final Olympic
Qualification Regatta from May 27-29 in Lucerne, Switzerland.
Women’s National Team member Grace Luczak explains that “all of our rowers are pretty versatile,” and nearly everyone from the
winter training camp will compete in the pair events at the NSR, even if they typically are in the Four or Eight boats. Top qualifiers in
the pairs will then be invited to the 2016 World Rowing Cup II May 27-29 in Lucerne, Switzerland and the Big Boat Selection Camps
in Chula Vista later in the spring. The results of the NSR will also help determine boat placement for U.S. Olympic Team Trials I in
Sarasota, Florida, on April 17-24. The Women’s Single sculls and Double sculls for Women, Lightweight Women and Lightweight
Men will have their Olympic boats filled through this Trials event.
A second U.S. Olympic Trials will be held in West Windsor, New Jersey, from June 19- 22 to determine the rosters for any boats
that qualified through the last chance regattas. All final recommendations for the 2016 U.S. Olympic Rowing Team rosters will be
made by June 20, following a series of Big Boat Selection Camps. “Big Boats” include the Quad, the Coxless Four and the Eight.
Once the U.S. Olympic Team has been decided, the rowers will look forward to competing in the Rio 2016 Olympic Regatta on
August 6-13 at the Lagoa Stadium on the shore of the Lagoa Rodrigo de Freitas. For more information about the U.S. Olympic Team
selection process, the National Selection Regatta in March, and US Rowing National Team bios and results, visit www.usrowing.org.
Camp. Rowing Winter Training
The Chula Vista Olympic Training Center is in the middle of hosting a series of test matches between the U.S. and Canadian U-21
Men’s Field Hockey Teams. The first two test matches were held on Thursday, January 14 and Friday, January 15. The teams will
take Saturday as a rest day before returning to the pitch for the final two games of the series on Sunday, January 17 at 10:30 a.m.
and Monday, January 18 at 8:30 a.m.
The friendly matches against Canada are open to the public
to come watch and cheer on Team USA at no charge.
The matches will be the first in the 2016 calendar year for the
men’s squad, ahead of a European Tour in the Netherlands
from March 18-28. Both this set of friendlies and the
European Tour are in preparation for the Junior Pan American
Championship to be held in Toronto from May 21-29.
USA Field Hockey will host a Final Selection Camp for the
Men’s U-21 National Team here at the Olympic Training
Center from February 11-14. For more information regarding
the U.S. U-21 Men’s National Team and the scrimmages,
visit www.usafieldhockey.com.
Test Series. U-21 Men’s Field Hockey Team vs. Canada

3. OLYMPIC VOICE
January 16-31, 2016 3
By Andrew Gehr, Nutrition Intern
When it comes to performance, the ultimate tool is a healthy body. For your body to perform at its best, it must be the right
composition for your sport. For some, that means losing body fat while preserving muscle. Achieving this successfully requires you
to have realistic expectations and be willing to take a patient, methodical approach to gradually reducing body fat.
Where to Start?
First and foremost, when trying to lose fat it is most important that it is done safely and does not sacrifice performance or your health.
One of the best ways to do this is to meet with a sport dietitian who will help to formulate an individualized plan that will best allow
you to reduce body fat, preserve muscle and ensure that performance and health are not compromised.
When eating in the OTC dining hall, pay attention to nutrient labels above the food items. These labels were formulated by the sport
nutrition team and can help guide your choices by showing which foods are lower in calories, yet more nutrient-rich. If you have
any questions about the nutrition facts of a food item or see a missing label, tell a dietitian and they can have the nutrient analysis
printed for you. The color of the label corresponds to the food group that the food primarily consists of: purple is protein, green is
vegetable, red is fruit, orange is carbohydrate, and yellow is fat. For example, a high-fat meat may have a yellow label, indicating that
the majority of calories in the food are from fat (e.g. not a “lean” source).
What is a realistic weight loss rate?
Weight loss is not an overnight process. Realistically, a 0.5 to 1 pound decrease per week is an appropriate goal to aim for without
reducing performance. Some athletes don’t need to actually lose weight – if you’re also trying to gain muscle mass, you may need
to aim for weight stability and allow your training to do the job in changing body composition. The following tips will help get you
started on achieving your body fat loss goals.
• Get a baseline assessment to determine current
weight and body composition and set realistic goals.
• Listen to your body and stop eating when you are
satisfied rather than “stuffed.” Eat slowly to give your
body time to recognize the feeling of fullness. Drink
water with meals.
• Focus on meals to avoid mindless eating and
minimize distractions like your phone, TV and
reading.
• Logging your food and fluid intake is a great way to
create awareness, identify areas for improvement,
and ensure accountability.
• Consistency is key when making food choices. At
each meal and snack, choose foods that support
your weight loss goals.
• Have a plan when you enter the dining hall. Start
by filling half your plate with veggies and then add a
lean protein and whole grain carb source.
• Manage portion sizes using the Weight Management
Athlete Plate as a guide
Maintaining body fat loss
After losing the extra body fat, keeping it off can often times be the more challenging part. Again, just like getting started on achieving
your goal weight, maintaining it takes planning and strategizing as well. Here are some tips to help you maintain your goals:
• Prioritize protein by including an appropriate serving size in every meal and snack. Look for the skinless poultry or fish option
in the dining hall. If you are vegetarian look for the beans or tofu.
• Make at least 1⁄2 your carbs whole grains by including a 1⁄4 to 1⁄2 cup or 1-2 slices at meals. Given a choice in the dining hall,
opt for the whole grain option to keep you satiated (full) longer.
• Add color by filling half your plate with veggies, and snack on fruit and veggies. Try a scoop of each veggie offered during
lunch and dinner and take advantage of the fresh fruit!
• Rethink your drink by choosing water, low-fat milk, or tea instead of sweetened drinks.
• Always carry a water bottle
• When away from the training center, minimize or avoid alcohol to avoid unwanted calories.
• <0-2 drinks per day
• Avoid skipping meals and include small snacks to help with recovery; avoid overeating at meals.
• Nutrient-filled desserts like the tubs of Greek yogurt or an 8oz glass of chocolate milk are an easy way to curb cravings while
staying within a calorie budget.
• When dining out, watch portion sizes. Include veggies and a lean protein, and ask for sauces on the side. Choose grilled,
baked, roasted, broiled, and steamed foods to limit extra calories.
nutrition. Body Fat Loss

4. OLYMPIC VOICE
January 16-31, 2016 4
Athletes in Training. Upcoming camps
Rowing – Senior Men’s National Team Winter Training Camp...............................................................................through February 6
Rowing – Senior Women’s National Team Winter Training Camp............................................................................through March 27
Rowing – Senior Lightweight Men’s National Team Winter Training Camp...................................................................through April 3
Rugby – Canada Women’s National Team....................................................................................................................January 4-16
Rugby – Men’s Sevens January High Performance Camp...........................................................................................January 10-16
Field Hockey – Men’s U-21 Pan American Games Prep Camp...................................................................................January 11-18
Field Hockey – Men’s U-21 Canada Matches.............................................................................................................January 12-18
Rugby – Women’s Sevens January High Performance Camp.....................................................................................January 17-22
Cycling – BMX Elite Team January Camp....................................................................................................................January 17-31
Swimming – SwimMAC Elite Camp............................................................................................................. January 17 - February 5
Archery – Women’s Excellence Program & World Cup Prep Camp.............................................................. January 30 - February 7
The CVOTC currently hosts NGB resident athlete training programs for archery, BMX, field hockey (men), rugby 7s (men & women),
track & field and Paralympic track & field in preparation for upcoming world cup and world championship events.
Archery --- BMX --- Field Hockey --- Rugby 7s --- Track & Field --- Paralympic Track & Field
NGB Training Programs. National Teams
BMX --- Chula Vista BMX allows athletes of all ages to practice and compete at one of the best venues in the country. For more
information go to www.chulabmx.com
Archery --- Roadrunner Archery Club makes it possible to practice and learn the sport of archery from the nation’s best. For
more information go to www.roadrunnerarchery.com or call 760-215-3930
GET INVOLVED. COMMUNITY PROGRAMS
What about when you’re on the go?
When you’re out and about or traveling, it’s important to carry nutrient-rich snacks that will help stop you from grabbing a high
calorie, non-satiating snack such as a candy bar or bag of chips. Here are some snacks that will keep you satisfied and are
nutrient-rich:
• 1 cup baby carrots + 1-2 Tbsp. hummus
• 1⁄4 cup dried mangos + 1-2 hard-boiled eggs
• 1 cup popcorn + 1 low-fat string cheese
• 8-12 oz. soy or low-fat milk
• 1⁄2 cup shelled sunflower seeds
• 1-2 oz. jerky + medium apple
• 6-8 oz. low-fat Greek yogurt
• 1 rice cake + 1 Tbsp. peanut/almond butter
• 2-4 oz. turkey/ham/roast beef + medium orange
• 1 1⁄2c Kefir
• 1 oz. almonds, peanuts, walnuts, pistachios
• 6 celery sticks + 1-2 Tbsp. peanut/almond butter
• 1⁄2 - 1 cup edamame
• 1⁄2 turkey & veggie wrap with 1⁄2 Tbsp. hummus
• 1⁄4 cup trail mix
• 1 whole wheat English muffin + 1/2 Tbsp. peanut butter
Cutting fat to achieve the ideal body composition can be a challenging task. Through careful planning, patience, help from others,
consistency, and determination you can reach your goals and maximize your performance.
Nutrition. Body Fat Loss - continued