Week Thirty Two - Here's to You

One Bite at a Time

by Coach Anita

You know the saying, How do you eat an elephant? One bite at a time. I have been trying to take a more bite size approach to providing information about the body’s energy systems and training them (if you remember my first article, that was more of a whole enchilada approach).

I want you to imagine a pyramid divided horizontally into thirds. The pyramid represents your body’s energy systems, which is what you are training for working in the boat. Like when you build a pyramid, you have to establish a solid base to support the structures above it. The base of the pyramid is your aerobic energy system, which provides you with endurance. The section on top of that can be thought of as speed, which comes from your glycolytic energy system. And the top section is your ATP-CP energy system which can be thought of as power. 

The aerobic base can be divided into three subsections. The bottom most subsection is Aerobic Threshold, which the workouts in the Easy Zone I have described in past articles are targeting. The focus of them is to increase your ability to perform easy, long durations, which help increase your lactate threshold, which increases your ability to work harder for longer. 

The next subsection up is Aerobic Capacity. Like aerobic threshold workouts, aerobic capacity workouts focus on increasing your ability to sustain work at higher intensity for longer durations. However, unlike aerobic threshold workouts, aerobic capacity workouts are done in the upper Performance and Maximal Zones (85-100% of your maximum heart rate). In the boat, the pieces are longer with technical focuses at high intensity, with not a lot of rest (work to rest ratio generally not higher than 1:1), which creates both physical and mental stress (i.e. people can get cranky). The goal is to perform the sets at all at the same high intensity so the last set is as strong as the first set. These workouts take time to learn pacing. If you go out too hard on the first set, you won’t be able to maintain that for your last set. If you go out too easy, you are wasting your time. Performing these high intensity workouts develops your ability to go hard for longer, and the development can be seen and felt as you do longer and longer pieces at this high intensity because you have developed the capacity to do so. 

Workouts on the boat don’t always fully translate to other mediums, but here are some workout progressions you could see on the boat:

• 3x(10x30”/30”R)/5’@100% at the same stroke rate. (translation: 30 seconds of work at 100% max heart rate, 30 seconds of rest; repeated 10 times. 5 minute rest. Perform entire sequence 3 times.) Callers will use cool fancy new devices to track boat speed and stroke rate. 15 minutes work, 25 minutes rest. 35 minute drill.

• 3x(6x1’/1’R)/3’@95% at the same stroke rate. (1 minute of work at 95% max HR, 1 minute of rest; repeated 6 times. 3 minute break. Perform entire sequence 3 times). 18 minutes work, 24 minutes rest. 32 minute drill.

• 4x2’/2’R@90% (2 minutes of work at 90% max HR, 2 minutes of rest; repeated 4 times.) 8 minutes of work, 8 minutes of rest. 16 minute drill. 

Rest can be active (less than 60% of maximum heart rate) or complete. During the sets above, I recommend active rest during the sets and then complete rest between sets. 

Replicating this type of workout off the boat requires attempting best technique, quick pace, and high intensity to where you struggle to keep the pace. Suggested mediums are running, stationary bike (set appropriate resistance), elliptical (set appropriate resistance), rowing erg (set appropriate resistance), outrigger canoe. Be sure to know your maximum heart rate so you can calculate the appropriate percentages (take them during rest periods).   

Next issue: The third subsection of the aerobic system - Aerobic Power.

Schedule Updates for Monday and Wednesday Workouts 

As we head into the holiday season we want you to know what dates we will take off.    

Wednesday Nov 25th no workout

Monday Dec 21st and Dec  28th no workouts 
Wednesday Dec 23rd and Dec 30th no workout.

As of this moment all other Mondays and Wednesday will have workouts.   

Not a Typical Thanksgiving

by Coach Oden

We have had many changes in the past several months. Many of our own doing and many that are out of our control. We have moved, made home gyms, sold houses, bought houses, had birthdays, graduations, births, new president, and so much more. As the holiday approaches and we think of our family and friends that we aren't able to see and be with how do we stay focused on keeping our bodies in shape for when we do get back on the water.  I know I sound like a broken record but we need a goal. That goal could be increasing my sit up count by one every day for a month or try out for a worlds dragon boat team. Did you all know we have several pinks setting their goals for just that? That doesn't have to be yours but you do need something to keep your eye on the prize and stay focused. 

I love how we have come together and stepped up to the fitness challenges. It keeps us on track, accountable and focused. This next four weeks you have all upper body exercises in the challenge. Be creative with what you use to do bicep curls, pec flys, and lat pullovers. Share it with your team. We all need new ideas!  Remember we are all athletes. You WILL be back on the water. If you need help setting a goal ask me or any of the fitness team. I bet we have some ideas.

Now about trying out for a worlds dragon boat team. I'll share my story in the next blog but in the meantime look around you, give encouragement, and ask for help if you are having a hard time. 

We are all in this together.

Happy Thanksgiving!

Upper Body Tutorial 

....  with Coach Oden 

This video goes through muscle groups and exercises for upper body.   A great tool for our challengers but also for anyone who is working out.   Enjoy!  

Read More

Week Thirty Two - Here's to You

One Bite at a Time

by Coach Anita

You know the saying, How do you eat an elephant? One bite at a time. I have been trying to take a more bite size approach to providing information about the body’s energy systems and training them (if you remember my first article, that was more of a whole enchilada approach).

I want you to imagine a pyramid divided horizontally into thirds. The pyramid represents your body’s energy systems, which is what you are training for working in the boat. Like when you build a pyramid, you have to establish a solid base to support the structures above it. The base of the pyramid is your aerobic energy system, which provides you with endurance. The section on top of that can be thought of as speed, which comes from your glycolytic energy system. And the top section is your ATP-CP energy system which can be thought of as power. 

The aerobic base can be divided into three subsections. The bottom most subsection is Aerobic Threshold, which the workouts in the Easy Zone I have described in past articles are targeting. The focus of them is to increase your ability to perform easy, long durations, which help increase your lactate threshold, which increases your ability to work harder for longer. 

The next subsection up is Aerobic Capacity. Like aerobic threshold workouts, aerobic capacity workouts focus on increasing your ability to sustain work at higher intensity for longer durations. However, unlike aerobic threshold workouts, aerobic capacity workouts are done in the upper Performance and Maximal Zones (85-100% of your maximum heart rate). In the boat, the pieces are longer with technical focuses at high intensity, with not a lot of rest (work to rest ratio generally not higher than 1:1), which creates both physical and mental stress (i.e. people can get cranky). The goal is to perform the sets at all at the same high intensity so the last set is as strong as the first set. These workouts take time to learn pacing. If you go out too hard on the first set, you won’t be able to maintain that for your last set. If you go out too easy, you are wasting your time. Performing these high intensity workouts develops your ability to go hard for longer, and the development can be seen and felt as you do longer and longer pieces at this high intensity because you have developed the capacity to do so. 

Workouts on the boat don’t always fully translate to other mediums, but here are some workout progressions you could see on the boat:

• 3x(10x30”/30”R)/5’@100% at the same stroke rate. (translation: 30 seconds of work at 100% max heart rate, 30 seconds of rest; repeated 10 times. 5 minute rest. Perform entire sequence 3 times.) Callers will use cool fancy new devices to track boat speed and stroke rate. 15 minutes work, 25 minutes rest. 35 minute drill.

• 3x(6x1’/1’R)/3’@95% at the same stroke rate. (1 minute of work at 95% max HR, 1 minute of rest; repeated 6 times. 3 minute break. Perform entire sequence 3 times). 18 minutes work, 24 minutes rest. 32 minute drill.

• 4x2’/2’R@90% (2 minutes of work at 90% max HR, 2 minutes of rest; repeated 4 times.) 8 minutes of work, 8 minutes of rest. 16 minute drill. 

Rest can be active (less than 60% of maximum heart rate) or complete. During the sets above, I recommend active rest during the sets and then complete rest between sets. 

Replicating this type of workout off the boat requires attempting best technique, quick pace, and high intensity to where you struggle to keep the pace. Suggested mediums are running, stationary bike (set appropriate resistance), elliptical (set appropriate resistance), rowing erg (set appropriate resistance), outrigger canoe. Be sure to know your maximum heart rate so you can calculate the appropriate percentages (take them during rest periods).   

Next issue: The third subsection of the aerobic system - Aerobic Power.

Schedule Updates for Monday and Wednesday Workouts 

As we head into the holiday season we want you to know what dates we will take off.    

Wednesday Nov 25th no workout

Monday Dec 21st and Dec  28th no workouts 
Wednesday Dec 23rd and Dec 30th no workout.

As of this moment all other Mondays and Wednesday will have workouts.   

Not a Typical Thanksgiving

by Coach Oden

We have had many changes in the past several months. Many of our own doing and many that are out of our control. We have moved, made home gyms, sold houses, bought houses, had birthdays, graduations, births, new president, and so much more. As the holiday approaches and we think of our family and friends that we aren't able to see and be with how do we stay focused on keeping our bodies in shape for when we do get back on the water.  I know I sound like a broken record but we need a goal. That goal could be increasing my sit up count by one every day for a month or try out for a worlds dragon boat team. Did you all know we have several pinks setting their goals for just that? That doesn't have to be yours but you do need something to keep your eye on the prize and stay focused. 

I love how we have come together and stepped up to the fitness challenges. It keeps us on track, accountable and focused. This next four weeks you have all upper body exercises in the challenge. Be creative with what you use to do bicep curls, pec flys, and lat pullovers. Share it with your team. We all need new ideas!  Remember we are all athletes. You WILL be back on the water. If you need help setting a goal ask me or any of the fitness team. I bet we have some ideas.

Now about trying out for a worlds dragon boat team. I'll share my story in the next blog but in the meantime look around you, give encouragement, and ask for help if you are having a hard time. 

We are all in this together.

Happy Thanksgiving!

Upper Body Tutorial 

....  with Coach Oden 

This video goes through muscle groups and exercises for upper body.   A great tool for our challengers but also for anyone who is working out.   Enjoy!  

Read More