Vol 64: Scrimmage 2021

 

Scrimmage News: 

We are looking forward to the PDX Women's Scrimmage which is scheduled for  8/15, this coming Sunday.  We will start at 8:30 am with a combined warm up and then move to races.   The races will be about 220 meters and hopefully each team will have 5 races. There might be opportunity to race with the other teams as well. Take advantage of the opportunity.  

Here are the two Pink Phoenix crews for the scrimmage: 

	Pink Ants
	Mo
	Anne
Amy Bunch - L	1	Sioux Kriss - L
PATRICIA BALLARCHE	2	Lynn Labasan
Marie-Louise Metzdorff	3	Tasha Teherani-Ami
Jeannie Long	4	Natalie Gaston
ROMNEY A KELLOGG	5	Cindi Coleman
Gabe Belmore	6	Rebecca Hamilton
Sandy Moore	7	Jetti Terry
Delo Fercho	8	Kristi Hickox
Carol Hagen-Hutchins	9	Sue Davidson
Marisol Rodriguez De Lort	10	Janice Johnson
Ying Zhou - ?

	Pink Beetles
	Audrey
	Lisa
Lori Godfrey - L	1	Rochelle Herge - L
Annette Johnson	2	Jamie Hurd
Carrie Boudreau	3	Lori Krasnowsky
Vanesa Mujcic	4	Linda Dailey Paulson
Tracy Podrabsky	5	Pat Schafer
Nan Pellegrini	6	Merle Sherman
Trish Sheie	7	Sarah Case
Theresa Garcia	8	Suzanne Frank
Mary Grant	9	Judy Kraut
Laurie Hanawa	10	Kathy Reuss
Sue Best - ?

These are not set line ups within the crew but simply a starting point. There will be open seats at practice that will be filled by non-crew paddlers. Callers will line up the boats at each practice so that everyone is accommodated.

These crews are based on the interest list and communications with the Race Coordinator.  However there are some opt outs on TeamSnap. Please let us know what your intentions are so we can plan accordingly. The number of paddlers dictates the number of crews, which makes a big difference to the race grid.  

My Thoughts on the Women's Scrimmage: 

I have paddled in this scrimmage for many years, it started over 10 years ago as a very small affair and has now become larger with more teams. It is one of the most fun events, allowing spontaneous paddling with other teams and a great way to meet other Portland paddlers. To me, this is a don't miss event.  

One of the big plus' this year is we have a chase boat. This means the coaches can video the races from outside the boat. As a paddler I learn so much about what I am doing by seeing myself in video. A great opportunity for all of us. 

... Pat

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Vol 63: Mindset Check In

 

Information in this Edition

Replay - Building a Growth Mindset 
Bench Bites

Building a Growth Mindset 

by Coach Pat

We have been practicing for several weeks. Now is a great time to check in on your mindset.

Mindset, specifically growth mindset and it’s counterpart fixed mindset, are terms that keep coming up in this newsletter and in conversations with the coaches. The concept of mindset is not new. It was introduced by Carol Dweck of Stanford University over 30 years ago. Professor Dweck was studying the effect of failure on students. Professor Dweck gives us this definition of a growth mindset.  

“This growth mindset is based on the belief that your basic qualities are things you can cultivate through your efforts. Although people may differ in every which way in their initial talents and aptitudes, interests, or temperaments, everyone can change and grow through application and experience.” ~Carol Dweck

The opposite of a growth mindset is a fixed mindset.   Do you believe you have a certain set of skills and abilities that stay with you for life? Do you avoid effort and challenges because you don’t want to be embarrassed by failure? If so, then you are dealing with a fixed mindset. 

From Medium.com @lensbybenz

Don’t despair - we all have some of both mindsets and at different times one may be stronger than the other. Take this opportunity to talk back to your fixed mindset and work at allowing your growth mindset to prevail. How can you build your growth mindset about your training? Start with incorporating these things into your way of thinking.

• Acknowledge and accept imperfections, yours and others.   
• Face challenges bravely, look at each challenge as an opportunity which can lead to new adventure. 
• Pay attention to your thoughts and your words. Replace your negative thoughts with positive, replace judgment with acceptance.  
• Trust yourself. You are the only one you need to impress.
• Accept criticism as a gift. Open up to hearing suggestions.
• Value the process over the result. Fully engage and put effort into the process.  
• “Not yet” is OK. When struggling with a task, remind yourself that you just haven’t mastered it “yet”.  
• Own your attitude. Cultivate resilience along the way. 

Here is a quote from Michael Jordan that speaks to the power of a growth mindset:

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed...I’ve failed over and over and over again in my life. And that is why I succeed.” ~Michael Jordan

If you would like to listen to Dr. Dweck here is a short TED talk link.   Here she speaks to the power of “not yet”.  https://youtu.be/_X0mgOOSpLU

References: 
Dweck, C. S. (2008). Mindset: The new psychology of success. House Digital, Inc. Chicago

https://fs.blog/2015/03/carol-dweck-mindset/

https://medium.com/@lensbybenz_65973  How to Build (At Any Age) A Growth Mindset 

Bench Bites 

Bench bites, butt blisters, bone bruises,  what ever you call them once you start dragon boating your butt will never be the same.  One night on the boat in the wrong clothing and you may find yourself screaming in the shower when the water hits the abrasion.  Most commonly you will find you have a tender red area from chaffing and rotation.  This can also become a very real abrasion or blister.  

Any time you put in extra practice time or intensity you may have sore sit bones.   

Prevention :  

• Wear a tight under layer like a spandex or running tight with a dri fit layer on top.  
• Avoid baggy clothing, shorts with poorly placed pockets or mesh lining. 
• Be careful of your underwear, go without or make sure the fit is away from your sitbones.  Cotton is not your friend on the boat, even next to your skin. 
• When resting get the pressure off the gunnel side bum.  
• Use a butt pad on the gunnel side to help spread the pressure
• You can use petroleum jelly or butt paste on your rear end to prevent chaffing. 

Treatment: 

• If you have any broken skin make sure to put an antibiotic cream on the area.  
• When on the water cover any open areas with a waterproof bandage.  I like Nexcare waterproof knee and elbow bandages. 
• Blister pads,  New-Skin  and moleskin can also be helpful.
  
• Wear clothing that breathes to help the healing time.

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Vol 53 - Dryland Week Twelve: Power Endurance Cont.

 

Information in this week's blog

• Dryland call format 
• Week 12 workout information
• Sit to Stand video link

Dryland Call Format

https://us02web.zoom.us/j/5077148729

The workout begins at 6:30pm. Please be logged on at least 10 minutes early.  If you are not well versed in using Zoom the call is live at 6:15 pm and we suggest you get on the call then and once you are set you can leave the call going.

If you are having trouble accessing the call, please contact VP Lisa O'Malley, at 360-909-1072 or Communications & Technology Coordinator Natalie Gaston at 480-748-7773.    

Once the workout starts everyone is working out and not answering their phone. 

If you are unable to opt-out of practice on TeamSnap, contact Practice Coordinator Sandy Moore at 503-708-7929. 

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Vol 44 - Dryland - Week Three

Information in this week's blog

• Dryland call format 
• Week 3 expectations and exercises
• How to increase resistance
• Tips for form and increased effort

 

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Vol. 42 Getting Ready for Week 1 of Training

 

Dryland: Week 1

The exercises we will use for the first six weeks of dryland will be the same. The number of reps, sets, and resistance will change week to week. 

Review the order of the exercises and cardio moves. Review the videos to learn the proper form for the moves and how to incorporate the resistance loops and band. Modify an exercise if it is not appropriate for you. If you need assistance in determining a modification, please leave a question in the comments section so we can answer it for everyone.  

You can download and print a copy of the workout here.

WEEK 1	Load: LOW
Cardio - 10 min
70-80% MHR
1 min per exercise; repeat
	1. Squat jacks or jumping jacks or jumping rope or standing side crunches
	2. Skaters with hop or high knees/marching
	3. Inchworm with or without pushup
	4. Butt kicks
	5. Lateral shuffle
Warm up stretches ~2 minutes	Y-T-W
	Cross body
	Side stretches
Exercises	Perform in sets w/10-15 sec break between; 1 min cardio between exercises	Work level is not easy but it isn't a struggle. You should feel you are comfortably working
1. Squats (band optional)	2x15
1 min	Alternating straight leg toe touches
2. Shoulder Press w/Band	2x15
1 min	Butt kicks
3. Standing Leg Curl (loop optional)	2x15
1 min	Standing side crunches
4. Split Row w/Loop or Band	2x15 ea side
1 min	Lateral shuffle
5. Pec Fly w/Band	2x15
1 min	Squat/jumping jacks; marching
6. Bridges (loop optional)	2x15
1 min	High knees or marching
7. Ab crunch (loop optional)	2x20
1 min	Mt climbers
8. Russian twists (loop optional)	2x10 ea side
1 min	Standing side crunches
9. Plank shuffle (loop optional)	30 sec
Cardio - 5 min
70-80% MHR
1 min per exercise
	1. Alternating straight leg toe touches
	2. Lateral shuffle
	3. Squat/jumping jacks or standing side crunches
	4. Butt kicks
	5. High knees/marching
Cool down stretches
~ 5 min
	Standing quad stretch
	Standing hamstring stretch
	Window sill stretch - lats/upper back
	Door jamb stretch - pecs
	Standing side stretches

Maximum Heart Rate Calculations

by Coach Anita

There are several formulas for calculating a person’s maximum heart rate. Initially maximum heart rate formulas were based on studies of men. Now there are formulas adjusted for gender differences, some for age, and some for athletic condition. Review different calculations and determine what seems to be the best fit for you. Using six different formulas, two adjusted for gender, a 51 year woman’s maximum heart rate was calculated at 160 in the female athlete calculations and between 170-174 in calculations not adjusted for gender. So remember, the calculations are designed to be a guide to help you regulate and understand exertion while you exercise. Consider them as a tool rather than an unbending rule.

Visit this website to find more information about various formulas, and to use a calculator that compares the results based on your information.

Using the Women’s Health Research Institute calculation (the Gulati formula, which returned the lowest maximum heart rate for a 51 year old woman), here is information to assist in keeping you working within the 70-80% range during the cardio portion of dryland. 

206 minus 88% of age

Woman’s Age	Maximum Heart Rate	70/80% of MHR	# of beats in 10 seconds for 70-80%*
30	179.6	126/144	21-24
35	175.2	123/140	20.5-23
40	170.8	120/137	20-23
45	166.4	116/133	19-22
50	162	113/130	19-22
55	157.6	110/126	18-21
60	153.2	107/123	18-20.5
65	148.8	104/119	17-20
70	144.4	101/116	17-19
75	140	98/112	16-19
80	135.6	95/108	16-18

        *Numbers are rounded except .5

Benefits of Drinking Water 

By Suzanne

Water helps to keep every system in the body functioning properly. It’s important to drink plenty of fluids when you exercise and especially when the spring and summer temperatures begin to rise. Staying hydrated is a daily necessity. 

Water has many important jobs in the body, such as: 

• carrying nutrients and oxygen to your cells 
• flushing bacteria from your bladder 
• aiding digestion 
• preventing constipation 
• normalizing blood pressure 
• stabilizing your heartbeat 
• cushioning joints 
• protecting organs and tissues 
• regulating body temperature 
• maintaining electrolyte balance 
• skin hydration

Dehydration happens when you lose more fluid than what you drink. Signs of dehydration include weakness, low blood pressure, dizziness, confusion, lack of sweating, or urine that is dark in color.  If you are not hydrated, your body can’t perform at its highest level. Dehydration can also make your muscle soreness more painful.

  

To ward off dehydration, drink fluids gradually throughout the day. Remember that you also get fluids from water-rich foods such as salads and fruit. You get about 20% of your water from the foods you eat each day.

 

A healthy person's water needs will vary based on the climate where you live, your health, how active you are, the season of the year, and your diet. If you drink a lot of coffee and other caffeinated beverages you might lose more water through urination. You will likely also need to drink more water if your diet is high in salty, spicy or sugary foods. More water is necessary if you don't eat a lot of hydrating foods that are high in water like fresh or cooked fruits and vegetables. 

There are many different opinions on how much water you should be drinking every day. Health experts recommend eight-8 glasses a day. While the eight glasses rule is a good start, it isn’t based on solid, well researched information. It is recommended that you drink an additional 1.5 to 2.5 cups of water each day if you exercise. 

The bottom line:

• Drink often enough throughout the day for clear, pale urine
• When you are thirsty, drink
• During high heat and exercise make sure to drink enough to compensate for the lost or extra needed fluids

Preparing for Dryland Training 

by Coach Pat

To be ready for our first dryland workout you will want to spend an hour or so getting familiar with your bands and the exercises. Your Pink bands have different resistance amounts,the darker the color the more resistance. Your straight band is medium resistance but this can be altered based on how much you stretch the band.  Less stretch is easier, more is harder. 

Get to know your bands prior to doing the workout next Monday.  After reviewing the tutorial videos (linked below) try a dry run of the resistance exercises in the workout.  If you have not been doing any resistance exercise in the recent past you will want to start with the Xtra light band and possibly no band on some exercises.  If you have been working out with some weights you may be able to move to the Light band on some exercises.  Keep in mind that large mucles are stronger than small.   

You should be able to complete all of the repititions (15 per set) with the last 2 reps of each set being more challenging than the first.  In all cases the reps need to be done in good form and if you can't maintain form you need to reduce the resistance. Remember this workout will pay off if all the reps are completed regardless of the amount of resistance. You also want to avoid excess soreness after the workout.  Some muscle soreness may be unavoidable but you don't want to be so fatiqued you can't do the next workout.  

Err on the light side.  As we progress we will be increasing load during the workouts. This is not just done by changing the band it will also be done by adding repetitions to the exercises.  Each weeks workout is repeated three times which gives you the ability to adjust and exercise load as well.  

Lets get started, view the tutorials and follow along. Then try the exercises all of them with a very light load and make sure you can complete the reps.  If any exercise is really easy with the lightest band increase the load for the second set and see how it goes. Make a note, which band to use with each part of the workout.  One of the reasons to practice is to be able to get the bands in the correct position for the exercise.   

Please place questions in this blog so everyone can see the responses.   

Video Tutorials: 

Lower Body 

Upper Body 

Abs

Zoom Link for Workouts :  

Topic: Pink Dryland Training 

Join Zoom Meeting

https://us02web.zoom.us/j/5077148729

Meeting ID: 507 714 8729

This information is constant , you can copy and put it in your calendar.   It should also be available in the practice schedule on TeamSnap

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