Using Training Zones
by Coach Anita
I loved reading Coach Pat’s piece in last week’s newsletter. I felt her excitement at sharing some of her takeaways from a coaching seminar, and it elicited a strong desire in me to get back in the boat to start working on those things, so I’m guessing it did for a number of you, too.
In that spirit, I want to share some information that renewed the spark for my own desire to continue training. It was presented in a competitive dragon boat coaching course and addresses training for performance. It is based on Sharkey and Gaskill’s Sport of Physiology for Coaches and it uses four zones linked to heart rate (HR). Remember, you can determine your max HR using the formula 206.9 minus (.67 x age).
The four zones are Easy Zone (EZ), No Training Zone (NZ), Performance Zone (PZ) and Maximal Speed Zone (MZ). The No Training Zone makes it sound like you receive no benefit by doing work in this zone, which is not true. You improve fitness but you don’t improve your TRAINING in this zone. Therefore, I prefer to think of this as Fitness Zone (FZ) but will use both references below.
I already presented some information about the EZ with the information I provided about training aerobic endurance (wk 26 of the newsletter). The work done in this zone is very low intensity (40-55% of max HR) and is used for long distances and recovery paddling. Training in this zone develops an aerobic base, which is necessary in order to effectively train in the Performance and Maximal Speed Zones (PZ and MZ). It is important to know your resting HR so you can see what percentage it is of your max HR.
The No Training Zone (NZ) is work between 60-75% of max HR. This is less than what you should feel when racing, but you are exerting and it feels somewhat hard. This zone is good for general health and fitness. The reason this zone is labeled No Training is because it is less productive to train in this zone than in the Easy Zone, Performance Zone or Maximal Speed Zone. In the No Training/Fitness Zone the workload is not at a competitive intensity, it facilitates efficiency below the speed and intensity of racing - which are developed in the Performance and Maximal Speed Zones - and the intensity in the No Training/Fitness Zone is too high to benefit recovery, which is developed in the Easy Zone. Unfortunately, many dragon paddlers spend too much of their time “training” in this zone.
Performance Zone training is done at 85-90% of max HR and is defined as speeds and intensities higher than experienced during racing. (Average heart rate during racing is defined as 80-85%.) This level of intensity provides enough of what is called overload in order for you to improve your racing performance. Overload is the concept that to improve, you must slowly and methodically experience workloads and stresses that exceed your current abilities by a safe range. This is how your muscles and energy systems develop.
Maximal Speed Zone is the hardest zone of work. It’s defined as 95-100% of max HR. Training at intensities higher than racing intensity helps improve power and maximal speed. This is the stuff that really hurts, and is done in extremely short intervals. Work in this zone can only be done once a solid aerobic base and sport specific foundations (e.g. entry, catch, rotation, exit, recovery) are well established.
The higher the heart rate demands, the lower the quantity of work. Therefore, more time is spent training in the Easy Zone in terms of actual minutes than is spent in the Performance or Maximal Speed Zones.
Consider how you can use these training zones while you’re off the water to help you prepare to get back on the boat
Just my Thoughts
by Coach Oden
First, I would like to say how grateful I am to work with such a dedicated group on the Fitness Team as well as your Pink Phoenix coaches. There is literally hours of workshops, virtual trainings, conversations with world class coaches and meetings together in order to keep us all motivated and up to date with ways to make this the best and strongest team together. I am thankful and honored to work along side them and with the Pink Phoenix team.
This week I don't have a workout, a recipe, technique guidance or really but I do have love for this team and life. Being able to see my grandson turn one in person has brought me to a place of complete gratitude. In the last few months I have time to do more things I love doing than ever before. My focus has been shifted from trying to do it all to doing what makes me happy. More time with family, more time connecting with the earth, more time writing, and of course yoga.
I do miss the connection that comes with being on the water together, watching everyone warm up, and the general socialization. However, this time will pass. We will be on the water again. We will all be able to hug again before we know it. In the meantime know you are missed and are thought about often. I look forward to our next paddling season. It will be the best ever!
Laughter is the Best Medicine
by Suzanne
It's fun to share a good laugh, but did you know it can actually improve your health? I think we could all use a good laugh right now. Laughter is a strong medicine. It draws us together with others in ways that trigger healthy physical and emotional changes in the body. Laughter has been known to strengthen our immune system, boost our moods, diminish our pain, and protect us from the damaging effects of stress.
As children, we used to laugh hundreds of times a day, but as adults, life tends to be more serious and laughter more infrequent.
Here are some ways that laughter affects us:
Laughter:
- Relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.
- Boosts the immune system by decreasing stress hormones and increases immune cells and infection fighting antibodies, thus improving your resistance to disease.
- Triggers the release of endorphins, the body's feel-good chemicals.
- Protects the heart by improving the function of blood vessels and increases blood flow, which can help protect you against heart attack and other cardiovascular events.
- Burns calories. Its no replacement for going to the gym, but one study found that laughing for 10-15 minutes a day can burn approximately 40 calories.
- Lightens anger's heavy load. Looking at the funny side can put problems into perspective and enable us to move on from confrontations without holding bitterness or resentment.
- May help you live longer. A study done in Norway found that people with a strong sense of humor outlived those who don't laugh as much. The difference was particularly notable for those battling cancer.
- Stops distressing emotions. You can't feel anxious, angry, or sad when you are laughing
- Helps you relax and recharge
- Shifts perspective by allowing you to see situations in a more realistic, less threatening light.
- Draws you closer to others.
Physical Health
- Boosts Immunity
- Lowers Stress Hormones
- Decreases Pain
- Relaxes Your Muscles
- Prevents Heart Disease
Mental Health
- Adds Joy and Zest to Life
- Eases Anxiety and Tension
- Relieves Stress
- Improves Mood
- Strengthens Resilience
Social
- Strengthens Relationships
- Attracts Others to Us
- Enhances Teamwork
- Helps Defuse Conflict
- Promotes Group Bonding
Links to Pinks Stay Strong Workouts
From Coach Pat
