Week Twenty Six - Bag of Tricks

Looking Ahead - Developing Aerobic Endurance 

by Coach Anita 

We are at the point in the year that during a regular season we would start discussing off the water conditioning. Even though we haven’t had a paddling season in 2020, we can start preparing for when we do get back on the water. 

One of the most important things you can do in preparation for the next dragon boat season is to develop aerobic endurance. Aerobic endurance is necessary before the other elements (aerobic power, speed, anaerobic capacity) we use in dragon boat racing can be developed. And it’s easier than you may think - no running required.

Engaging in low intensity efforts for long periods of time develops aerobic endurance. The key is to keep the intensity between 40-55% of your maximum heart rate and sustain the activity for longer than 20 minutes. Gradually increase the amount of time you perform the activity while keeping your heart rate in this range. A good goal is to be able to sustain the activity comfortably without any breaks for 2 hours. 

The traditional formula used to calculate your maximum heart rate (MHR) is to subtract your age from 220. However, a more accurate method published in the Journal Medicine & Science in Sports & Exercise is: 

206.9 minus (0.67 x your age)

Using this calculation, my MHR is 173 so 40-55% is 69-95, which is a very comfortable easy to moderate walking pace for me. The key is to keep the intensity low - you should be able to comfortably talk while performing the activity. Working at higher intensities is necessary to train other modalities (speed, lactate threshold endurance) but for base cardio development you are striving for long, slow and distance (LSD). Check your heart rate frequently to ensure you are staying within the 40-55% range - it may feel surprisingly easy. Reduce your intensity if you get above it. Whether you choose to walk, run, hike, paddle, cycle, ski or swim, set a goal of at least 25 minutes. You can train in this zone 2-3 times a week to gradually increase the duration until you can comfortably sustain it for 2 hours. It can take 4-8 weeks to develop this capacity but aerobic endurance has a high retention rate meaning once it’s developed you only need to train it once a week to maintain it. 

An option for adding this type of training is to do it on recovery days from hard workouts, or use it as a complementary workout if you want to workout more than once in a day (separated by appropriate amount of rest). 

Developing your aerobic endurance before you get back in the boat allows us to more quickly get to paddling specific work for developing and improving racing technique and performance. 

Week of October 12th Workout Updates 

By Coach Pat

On Monday Oct 12th we are unable to have a workout zoom session. We will postpone that session to Monday October 19th. The sessions to choose from are Resistance Bands with Deb Amar and Qigong with Mo Kelly. On October 26th the following Monday we will offer Mat Pilates with Theresa Garcia and Qigong with Mo Kelly.  Look for the schedule announcement for sign ups. Please do sign up. Tip - the zoom info is in the schedule details.  

 

On Wednesday October 13th I am out of town. Natalie Gaston will lead the Wednesday Workout with an automated card workout. 6:00 pm start time, come ready to have some fun.  We have a new Zoom address for the Wednesday Workouts (who would have thought we would go 26 weeks). This new Zoom link will work for all Wednesdays at 6:00 pm until the end of February. Put it in your calendar. 

Join Zoom Meeting

https://us02web.zoom.us/j/81481455787?pwd=YVNWV3E2SG1OMzQxZDRlTGJueDlRdz09

Meeting ID: 814 8145 5787

Passcode: 615586

Core Challenge October 19 - November 15

On October 19th we will start a new challenge.   The format will stay the same - sign up in the Google Doc here : Link to sign up for Oct Challenge

The format will remain the same ,sign up and teams will be randomly assigned.  Each team will enter a complete "D" each day.   Each time a team completes a full week (6 days) they will be entered into a drawing , for something yet to be disclosed.  Get yourself signed up before Friday October 16th.  

This is a core and water challenge.   We aren't dropping that hydration part.   Each individual should complete 120 repetitions of core exercises targeting one area per day and drink 64 oz of water or non caffinated, non alcoholic liquids.   The total for the team regardless of how many are on the team is the sum of the individual expected contribution.  However , at any time any individual can not complete the daily requirement team members can help them out to meet their goal.    Each day a member of the team should record a "D" for done in the tracking google doc link here . 

The chart below shows the exercise target area for each day.  We will continue to take Thursdays as a day off, completing each category each week.   You can deviate from the chart but the following guidelines apply .  If you are moving your arms and shoulders towards your toes you are targeting Upper Abs.  If you are moving your legs towards your head you are targeting Lower Abs.   If you are moving both upper body and lower towards each other you are targeting your entire core.   Anything side to side will target Obliques.   The chart works from beginning moves down to harder moves .  You can pick as many of the moves in a column as you like, to do 120 reps a day.    

Your schedule will look like this;   
Monday - Upper 
Tuesday - Lower
Wednesday - Six pack 
Thurdays - Rest
Friday - Obliques 
Saturday - Complete 
Sunday - Rectus abdominus - lateral abs

Link to this chart 

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Coach Oden's Corner

Preparing Yourself for the Winter Months:
During this time of COVID, we already feel isolated. Now we are entering a time of darkness and social distancing outside will become more challenging. What can you do to keep yourself in a healthy emotional and mental health state? 

Here are some of the things I like to do knowing the sun isn't going to rise until 7 and will be setting at 5. I do these things to prepare for the darkness. 

Winter time is a great time to get more sleep and reset your sleep patterns.Our body requires 8 hours of sleep, which we rarely get during the summer time as nobody wants to miss out on anything and we are much busier. Take these months for resetting, going to bed by 10, getting up before the sun rises, and starting a daily routine. This could include meditation, yoga and/or writing.

Always have plenty of supplies on hand. Food items in your pantry for soups and warm, comforting food. A vast selection of teas and lemon for digestion. 

Break out your flannel sheets, comfy blankets, fluffy robes and cozy slippers.
 
Virtual training and limited fitness equipment has been challenging. Many of you have continued to work out and sought out many ways to meet your physical fitness needs. Now is the time to gather up all of the videos, keep contacts with friends, and have equipment on hand to be able to work out at home. 

Take time this week to journal what thoughts the winter months bring to you. Prepare yourself accordingly and share in the comments some of your helpful ideas or tips.

 

Is There a Fall in Your Future?

By Suzanne Frank

A simple thing can change your life-like tripping on a rug or slipping on a wet floor. We shouldn't accept falls as a normal part of getting older. It is true that as we age our chances of falling increase. 

If you fall you could break a bone which results in a trip to the hospital, injury or even disability. I know that many Pinks out there are younger than 65 years old. The information below is good to be aware of since one day you will be at the age when you are at a higher risk of falling. 

Risks factors for falls:

• weak muscles, especially in the legs
• poor balance, causing unsteadiness on your feet
• dizziness or lightheadedness
• foot problems-including pain and wearing unsafe footwear
• memory loss, confusion or difficulty with thinking or problem solving
• vision and hearing problems
• taking medications that cause you to be dizzy or drowsy (the more medications you take, the more likely you are to fall)
• drinking too much alcohol
• safety hazards in the home
• some bladder or bowel conditions 

Take the right steps prevent falls

• Stay physically active. Plan an exercise program that is right for you. Regular exercise improves muscles and makes you stronger. It also helps keep your joints, tendons, and ligaments flexible. Weight- bearing activities may slow bone loss from osteoporosis. Try to get at least 150 minutes a week of physical activity.
• Have your eyes and hearing tested. Even small changes in sight and hearing may cause you to fall.
• Find out about the side effects of medication you are taking. If a medication makes you dizzy or drowsy tell your physician
• Get enough sleep. If you are sleepy you are more likely to fall.
• Limit the amount of alcohol you drink. Even a small amount of alcohol can affect your balance and reflexes.
• Stand up slowly. Getting up too quickly can cause your blood pressure to drop. This can cause you to feel unsteady.
• Get enough calcium and vitamin D. This will help to keep your bones strong. Also, quitting smoking and limiting alcohol use, which can decrease bone mass and increase the chance of fractures.
• Fall proof your home. Beware of carpets that may cause you to slip and items that you could trip over.
• Have your phone nearby. If you have risk factors for falls be sure to have your phone nearby at all times.

What to do if you fall

1. Prepare yourself to get up: Try to stay calm. If you are unsure of the severity of your injuries, getting up too fast could make things worse.
2. Survey your surroundings: Find the nearest piece of sturdy furniture. The bottom of a staircase may work, as well.
3. Roll onto your side: Turn your head first, followed by your shoulders, arm, hips, and leg.
4. Slowly raise yourself up: If you are not in front of the sturdy furniture or staircase, slowly crawl on your hands and knees so that you are.
5. Place your hands on the furniture: Slide one foot forward so it is flat on the floor while keeping your other leg bent with your knee on the floor.
6. Rise up slowly: Turn your body to sit in the chair.
7. Sit: Sit for a few minutes and assess how you feel before attempting to move again
8. If you think you are injured or cannot get up on your own dial 911 for help.

There are some great YouTube videos that will demonstrate how to get up following a fall. You may want to view some of them.

Having a 90 year old mother who has fallen twice this summer has given me a new perspective about the dangers of falling as well as providing me a reason to stay active and do everything I can for my body to reduce my risks for having a fall. I hope you will do all you can to decrease your risk of experiencing a fall.

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