Week Thirty - Paddling Party

Learning for the Sake of Training

by Coach Anita

Blood lactate. Aerobic threshold. Maximal speed zone. VO2 max. These and other fitness concepts and terms can seem intimidating. If they are, I want to encourage you to approach them as a learner. When we learn more about something, it deepens our understanding of the larger concepts to which it’s connected. For us, that means paddling. 

Have you ever wondered why a paddling piece is done at a faster rate than the crew can handle? Why after paddling for only one minute the crew was given a two minute break? Have you questioned why you’re being asked to work at intensities less than your hardest effort? 

Understanding how the body works is necessary when training for performance. So putting on your learner’s cap to gain an understanding of the terms and concepts presented helps you understand how to better train. 

 Over the next few issues of this newsletter I am going to continue presenting information to help you understand how our bodies respond to training stresses. My goal in doing so is for you to have a better understanding of why we do certain things (e.g. work for one minute, rest for two, repeat several times) so YOU can better train. Coaches provide the framework but it is the individual team members who do the actual training. ___________________________________________________________________ 

This issue’s concept - Blood Lactate Threshold 

 First, a simplified explanation of the role of blood lactate: it is produced in aerobic conditions, and helps the body metabolize glucose (i.e. use the fuel from carbohydrates). The liver and kidneys remove lactate. When the body is working at high intensities, lactate can be produced faster than it can be removed. This is the point where people feel nauseous and need to stop or reduce the activity. 

This is called the blood lactate threshold. By improving the body’s ability to clear lactate from the blood, you are able to work harder for longer. This means you have increased your blood lactate threshold. Research has shown that training in the Easy Zone (see last article for explanation) “elicits the best results to improve lactate clearance capacity.” There is science that explains the roles fast and slow twitch muscle fibers play in removing lactate from the blood, but a simple explanation is that because work in this zone is done for longer periods of time and lower intensities, your body becomes more efficient at using and removing lactate. This in turn allows you to be able to work at a higher heart rate (i.e. harder) with less lactate accumulation. 

Give yourself a gold star for putting on that learning cap today!

Get Outside of Your Comfort Zone 

By Coach Pat

Getting outside your comfort zone is really scary.  Being comfortable feels good. When you are comfortable your brain doesn't want anything to change.

Recently I have started training for an event that is outside of my comfort zone. This has made me think about the things I have done as a paddler, making the growth steps to a new adventure. Each action on it’s own, outside of the box for me. My first Merlin paddle assessment, my first fitness assessment, my second fitness assessment, my first time trial, my first morning as a dragon boat coach. Each of these events took me way outside my comfort zone and I was scared. I have played team sports before but didn’t have to please a coach or be tested. I feel good about getting through these and also I feel good because I can see my growth as a paddler and as a person. Believe me it’s still scary to have to ‘test’.
The benefits of getting outside of our comfort zone are many. Taking that first action is the biggest step; putting initial fears aside and going forward. What do we gain?
 

• Personal Growth: Taking risks adds to your personal growth. It doesn't matter the outcome because you are just building the step to keep going forward.

• Experience: Each time you try something new you learn and expand your knowledge.

• Be Creative: Challenge your existing ideas and become inspired.

• Be more productive: Chase your dreams.

• Adapt to change: Life transitions are all about change. Getting outside your comfort zone will let you be more adaptable to the bumps.

I get so much from harnessing the fear about doing something new and following through. Each time I push myself outside of my comfort zone, I grow. I push complacency aside and enjoy my efforts. I learn more about myself, what makes me tick and keeps me motivated. I have gathered some momentum, each action stacking on the next, I am more confident. I am relying on my past experiences to help propel me through the training I need to try out for the Senior Womens C Team USA tryouts (and a way to get around covid). I am so fortunate that I know others who are doing the same and who will train with me. I am looking now at the process, not the outcome. I know it will only be to my benefit.

How to Bring More Laughter Into Your Life

By Suzanne

"A smile starts on the lips, a grin spreads to the eyes, a chuckle comes from the belly; but a good laugh bursts from the soul, overflows, and bubbles all around."-Carolyn Birmingham

Are you afraid you have an underdeveloped-or nonexistent-sense of humor? No problem. Humor can be learned. In fact, developing or refining your sense of humor maybe easier than you think.

Here are some suggestions on ways to start:

• Smile. Smiling is the beginning of laughter and like laughter, it is contagious.

• Count your blessings. Make a list. The simple act of looking at the positive aspects of your life will help to distance you from negative thoughts. Negative thoughts can block humor and laughter.

• Spend time with fun people. Make it a habit to spend time with friends who make you laugh. And then return the favor by sharing funny stories or jokes with those around you.

• Bring humor into conversations. Ask others, "What is the funniest thing that happened to you today? This week? In your life?

• Know what isn't funny. Don't laugh at the expense of others. Use your best judgement to discern a good joke from a bad or hurtful one.

An essential ingredient for developing your sense of humor is to learn not to take yourself too seriously. Laugh at your own mistakes and shortcomings. Believe it or not, we all do foolish things from time to time. Instead of feeling embarrassed or defensive, embrace your imperfections. Not all events in life are ones that we can laugh at, so choose to laugh whenever you can.

Don't dwell on the negative. Try to avoid negative people and try not to dwell on news stories, entertainment, or conversations that can lead you to feeling sad or unhappy. Many things are beyond your control-particularly the behavior of other people.

Deal with stress. Stress can be a impediment to humor and laughter so it is important to keep your stress levels in check. One great way to help relieve stress is to draw upon a favorite memory that always make you smile.

Don't go a day without laughing. Think of laughing as a daily exercise. Set aside 10-15 minutes a day to do something that you find amusing.

1. Read the instructions below 2.try out the exercise on the cartoon below.

Your humor exercise for the day is to turn the corners of your mouth up into a smile and then give a laugh, even if it feels a little forced.

Once you've had your chuckle, take note of how you are feeling. Are your muscles less tense? Do you feel more relaxed? That is the natural wonder of laughing.

The more you get used to laughing each day, the less effort you will have to make.

Best of all, laughter is priceless medicine that is fun, free, and easy to use!

Read More

Week Thirty - Paddling Party

Learning for the Sake of Training

by Coach Anita

Blood lactate. Aerobic threshold. Maximal speed zone. VO2 max. These and other fitness concepts and terms can seem intimidating. If they are, I want to encourage you to approach them as a learner. When we learn more about something, it deepens our understanding of the larger concepts to which it’s connected. For us, that means paddling. 

Have you ever wondered why a paddling piece is done at a faster rate than the crew can handle? Why after paddling for only one minute the crew was given a two minute break? Have you questioned why you’re being asked to work at intensities less than your hardest effort? 

Understanding how the body works is necessary when training for performance. So putting on your learner’s cap to gain an understanding of the terms and concepts presented helps you understand how to better train. 

 Over the next few issues of this newsletter I am going to continue presenting information to help you understand how our bodies respond to training stresses. My goal in doing so is for you to have a better understanding of why we do certain things (e.g. work for one minute, rest for two, repeat several times) so YOU can better train. Coaches provide the framework but it is the individual team members who do the actual training. ___________________________________________________________________ 

This issue’s concept - Blood Lactate Threshold 

 First, a simplified explanation of the role of blood lactate: it is produced in aerobic conditions, and helps the body metabolize glucose (i.e. use the fuel from carbohydrates). The liver and kidneys remove lactate. When the body is working at high intensities, lactate can be produced faster than it can be removed. This is the point where people feel nauseous and need to stop or reduce the activity. 

This is called the blood lactate threshold. By improving the body’s ability to clear lactate from the blood, you are able to work harder for longer. This means you have increased your blood lactate threshold. Research has shown that training in the Easy Zone (see last article for explanation) “elicits the best results to improve lactate clearance capacity.” There is science that explains the roles fast and slow twitch muscle fibers play in removing lactate from the blood, but a simple explanation is that because work in this zone is done for longer periods of time and lower intensities, your body becomes more efficient at using and removing lactate. This in turn allows you to be able to work at a higher heart rate (i.e. harder) with less lactate accumulation. 

Give yourself a gold star for putting on that learning cap today!

Get Outside of Your Comfort Zone 

By Coach Pat

Getting outside your comfort zone is really scary.  Being comfortable feels good. When you are comfortable your brain doesn't want anything to change.

Recently I have started training for an event that is outside of my comfort zone. This has made me think about the things I have done as a paddler, making the growth steps to a new adventure. Each action on it’s own, outside of the box for me. My first Merlin paddle assessment, my first fitness assessment, my second fitness assessment, my first time trial, my first morning as a dragon boat coach. Each of these events took me way outside my comfort zone and I was scared. I have played team sports before but didn’t have to please a coach or be tested. I feel good about getting through these and also I feel good because I can see my growth as a paddler and as a person. Believe me it’s still scary to have to ‘test’.
The benefits of getting outside of our comfort zone are many. Taking that first action is the biggest step; putting initial fears aside and going forward. What do we gain?
 

• Personal Growth: Taking risks adds to your personal growth. It doesn't matter the outcome because you are just building the step to keep going forward.

• Experience: Each time you try something new you learn and expand your knowledge.

• Be Creative: Challenge your existing ideas and become inspired.

• Be more productive: Chase your dreams.

• Adapt to change: Life transitions are all about change. Getting outside your comfort zone will let you be more adaptable to the bumps.

I get so much from harnessing the fear about doing something new and following through. Each time I push myself outside of my comfort zone, I grow. I push complacency aside and enjoy my efforts. I learn more about myself, what makes me tick and keeps me motivated. I have gathered some momentum, each action stacking on the next, I am more confident. I am relying on my past experiences to help propel me through the training I need to try out for the Senior Womens C Team USA tryouts (and a way to get around covid). I am so fortunate that I know others who are doing the same and who will train with me. I am looking now at the process, not the outcome. I know it will only be to my benefit.

How to Bring More Laughter Into Your Life

By Suzanne

"A smile starts on the lips, a grin spreads to the eyes, a chuckle comes from the belly; but a good laugh bursts from the soul, overflows, and bubbles all around."-Carolyn Birmingham

Are you afraid you have an underdeveloped-or nonexistent-sense of humor? No problem. Humor can be learned. In fact, developing or refining your sense of humor maybe easier than you think.

Here are some suggestions on ways to start:

• Smile. Smiling is the beginning of laughter and like laughter, it is contagious.

• Count your blessings. Make a list. The simple act of looking at the positive aspects of your life will help to distance you from negative thoughts. Negative thoughts can block humor and laughter.

• Spend time with fun people. Make it a habit to spend time with friends who make you laugh. And then return the favor by sharing funny stories or jokes with those around you.

• Bring humor into conversations. Ask others, "What is the funniest thing that happened to you today? This week? In your life?

• Know what isn't funny. Don't laugh at the expense of others. Use your best judgement to discern a good joke from a bad or hurtful one.

An essential ingredient for developing your sense of humor is to learn not to take yourself too seriously. Laugh at your own mistakes and shortcomings. Believe it or not, we all do foolish things from time to time. Instead of feeling embarrassed or defensive, embrace your imperfections. Not all events in life are ones that we can laugh at, so choose to laugh whenever you can.

Don't dwell on the negative. Try to avoid negative people and try not to dwell on news stories, entertainment, or conversations that can lead you to feeling sad or unhappy. Many things are beyond your control-particularly the behavior of other people.

Deal with stress. Stress can be a impediment to humor and laughter so it is important to keep your stress levels in check. One great way to help relieve stress is to draw upon a favorite memory that always make you smile.

Don't go a day without laughing. Think of laughing as a daily exercise. Set aside 10-15 minutes a day to do something that you find amusing.

1. Read the instructions below 2.try out the exercise on the cartoon below.

Your humor exercise for the day is to turn the corners of your mouth up into a smile and then give a laugh, even if it feels a little forced.

Once you've had your chuckle, take note of how you are feeling. Are your muscles less tense? Do you feel more relaxed? That is the natural wonder of laughing.

The more you get used to laughing each day, the less effort you will have to make.

Best of all, laughter is priceless medicine that is fun, free, and easy to use!

Read More