Week Thirty Four - More and More

Training for Aerobic Power

by Coach Anita 

In our energy system pyramid we’ve been looking at the three subsections of the aerobic base. We are exploring the third subsection: Aerobic Power.

Review: In considering the body’s energy systems, I asked you to think of a pyramid horizontally divided into thirds. The top of the pyramid is ATP-CP (the immediate energy system) which can be thought of as power. The middle layer is the glycolytic energy system (the short term energy system), which can be thought of as speed. The base of the pyramid is the aerobic energy system, which can be thought of as endurance. We need to develop a solid aerobic base first in order to effectively train the systems above it. The analogy of a pyramid is to represent how training your energy systems looks in terms of development (i.e. aerobic conditioning is developed first) as well as how long the training sessions are for each type of energy system (e.g. power work is done in the shortest time segments so is at the top of the pyramid). 

In order to train for aerobic power, it is necessary to have developed your aerobic capacity, which was explained in the last blog article. Development of aerobic power is done by working in the Maximal Speed Zone (90-100% max heart rate) - which I will refer to as 100% or max effort - in intervals of 90 seconds or longer. The intervals must be long enough to tax the aerobic system. Aerobic power development requires training above the level expected for performance - it doesn’t develop when training at too low of intensities. Training at 100% effort is not just physically taxing but requires practice to develop the mental fortitude to resist the body’s desire to slow down or ease up. This is one of the most difficult types of workout to execute well because it requires an understanding of pacing as well as your own abilities. Therefore you need to be patient as you learn. To receive the full benefit of this type of training you really need to go for it. Most of us struggle with not pushing ourselves hard enough so this is where you bite the bullet and work on it. And like anything you train, the more you do it the better you will become at working at your highest intensity and the easier it becomes to execute.

High intensity interval training (HIIT) can develop aerobic power if executed at true 100% effort and paired with adequate rest. Unlike aerobic capacity efforts where the rest is relatively low, in aerobic power work the rest is at least equal to the work and can be up to four times the amount of work (1:1-4). 

Some training scenarios you might see on the boat are:

• 2x(4x90”/2’R)/5’@100% effort at above race pace. (Translation: 90 seconds work at max effort, 2 minutes complete rest, repeated 4 times. 5 minute complete rest. Repeat entire scenario.) 12 min work, 26 min rest. 38 minute workout.

• 3x(3x2’/4’R)/4’@100% effort at above race pace. (Translation: 2 minutes work at max effort, 4 minutes complete rest, repeated 3 times. 4 minute complete rest. Repeat entire scenario 2 more times.) 18 min work, 48 min rest. 56 minute workout. 

Training above race pace develops the ability to perform more effectively at race pace. Dragon boat races are generally run at about 80% max heart rate. Training in zones above race level improves your comfort and effectiveness in performing at race level.  

While these workouts are designed for work in a dragon boat, you can replicate this type of work running, on a spin/stationary bike or rowing erg (set at appropriate resistance), or in a single or double outrigger canoe. 

Oden's Corner:

My Journey to Kunming Dragon Boat World Festival 2017

Chapter 1

I never thought much about it. How far can I go in dragon boating? Where will it take me? I just knew I wanted to be on the water and competing a long side other athletes.

I started dragon boating in the year 2010. I was looking for a sport that I could compete in as part of a team. I played team sports growing up and through high school into my adult years. How hard can it be? Honestly, it was hard! I had never been a part of water sports. I am not sure at that time in my life I had ever been in a kayak. What was I thinking?

My first practice was a little rough. I was using muscles I had never used before. It seemed so unnatural. My body didn't want to do the things I was asking of it. Stay in time. Don't splash the person in front of you. Hinge, rotate, snap forward...I just didn't know what I was in for. I thought about not going back. Maybe it wasn't for me. No, don't let your ego get the best of you. Go back!!! So I did. Again and again and again. Day after day, year after year.

I loved it. I loved my team. I loved the sport. I was hooked.

Too Much Sugar Isn't so Sweet for Your Health

By Suzanne

Sugar has a bittersweet reputation when it comes to health. Sugar occurs naturally in all foods that contain carbohydrates, such as vegetables, fruits, grains and dairy. Consuming whole foods that naturally contain sugar is okay. Plant foods also have high amounts of fiber, essential minerals, antioxidants and dairy foods contain calcium and protein. Since our bodies digest these types of foods slowly, the sugar in them offers a steady supply of of energy to our cells.

A high intake of fruits, vegetables and whole grains has been shown to reduce the risk of chronic diseases.

Problems do occur when we consume too much added sugar. Added sugars are foods that manufacturers add to products to increase flavor or extend shelf life.

About half of added sugar comes from beverages, including coffee and tea. A study from 2017 found that about two-thirds of coffee drinkers and one-third of tea drinkers put sugar or sugary flavorings in their drinks.

You might guess that snacks and sweets are the next biggest contributor of added sugar at 31%.

As modern shoppers, we try to be engaged and knowledgeable about nutrition. There is a lot of confusing information to wade through. Reading food labels is one of the best ways to monitor your intake of added sugar.

Look for the following names for added sugar and try to either avoid, or cut back on the amount or frequency of the foods where they are found:

• brown sugar
• corn sweetener
• corn syrup
• fruit juice concentrates
• high fructose corn syrup
• honey
• malt sugar
• molasses
• syrup sugar molecules ending in "ose" (dextrose, fructose, glucose, lactose, maltose, sucrose).

Some of the above choices like honey, maple syrup and turbinado sugar are perceived as healthier choices. Don't be fooled! your body sure isn't! Too much sugar is too much, no matter the source.

Experts agree that some added sugar in the diet is fine. The issue remains that Americans are consuming too much sugar. On an average, Americans consume nearly 57 pounds of added sugar per person, every year.

The American Heart Association recommends no more that 6 teaspoons (25 grams) of added sugar per day for women. It is easy to exceed those limits. A 12 ounce can of soda has 11 teaspoons of sugar and a leading brand of yogurt contains 7 teaspoons of sugar. So as you can see it can be difficult to stay within the recommendations. The sugar in one 12 ounce soda is as much as 1 orange plus 16 strawberries plus 2 plums.

Research shows that for some of us, eating sugar produces characteristics of craving and withdrawal along with chemical changes in the brain's reward center. Using brain scanning technology, scientists at the U.S. National Institute on Drug Abuse were among the first to show that sugar causes changes in peoples' brains similar to those in people addicted to drugs such as cocaine and alcohol. WOW!

In a study published in 2014 physicians warned about being overzealous in your attempts to cut back on added sugar, as this can backfire. The reason, you may find yourself reaching for other foods to satisfy your sweet cravings, like refined starches, such as white bread and white rice, which can increase glucose levels, and comfort foods such as foods high in saturated fat and sodium, which can negatively effect heart health.

So, read those food labels when shopping, don't overdue it on your flavored or sugar added coffee and tea and try to cutback on holiday cookies and candies. Try to get most of your daily sugar intake from natural foods. 🎄

Workout of the Week

by Coach Oden

https://youtu.be/JZ8Rcf7_8IU

Strength for Every Part of the Stroke

by Coach Pat

Dragon Boating requires us to move the paddle forcefully over and over during a race. In a 500meter race we may take 150 - 180 strokes.   We strength train for greater and quicker force and the muscle endurance to go the distance.   We also train areas that are injury prone, like the shoulders and lower back.  I have heard many a coach and caller say, use your big mucles which brings vision of legs and glutes. This is a good instruction to the novice paddler but as we progress and mature in our sport,  we also need abdominals, back, shoulders and arms.    

Lets take a look at some of the stroke and the requirements of the upper body.  

In the Setup Phase of the stroke the shoulders extend which requires your lats, rear deltoids and triceps.  

Continuing to the entry the hinge requires strong hip flexors and abdominal stability.   While the muscles engaged in the Setup continue to work. 

In the propulsion phase there is  a lot going on.  Pelvis rotation initiates using obliques and adductors.  Torso rotation also relies on the obliques.  The pressure between your hands is using the front deltoids, pecs and biceps.  The upper torso posture is maintained by the trapezious and rhomboids.  The hinge reverse calls upon the glutes and hamstrings and a secret - the outside quad.  All the time the lowback is stabilizing your spine.  Coming through, the bottom shoulder uses the lats, rear deltoids and triceps.  Elbow flexion starts using the biceps.  

Are you in awe of your body yet?  This is why we strength train.   Next week we will complete the stroke.  In the mean time keep working these muscles.  Your strength is the marker for your speed.  

 

Read More

Week Thirty Four - More and More

Training for Aerobic Power

by Coach Anita 

In our energy system pyramid we’ve been looking at the three subsections of the aerobic base. We are exploring the third subsection: Aerobic Power.

Review: In considering the body’s energy systems, I asked you to think of a pyramid horizontally divided into thirds. The top of the pyramid is ATP-CP (the immediate energy system) which can be thought of as power. The middle layer is the glycolytic energy system (the short term energy system), which can be thought of as speed. The base of the pyramid is the aerobic energy system, which can be thought of as endurance. We need to develop a solid aerobic base first in order to effectively train the systems above it. The analogy of a pyramid is to represent how training your energy systems looks in terms of development (i.e. aerobic conditioning is developed first) as well as how long the training sessions are for each type of energy system (e.g. power work is done in the shortest time segments so is at the top of the pyramid). 

In order to train for aerobic power, it is necessary to have developed your aerobic capacity, which was explained in the last blog article. Development of aerobic power is done by working in the Maximal Speed Zone (90-100% max heart rate) - which I will refer to as 100% or max effort - in intervals of 90 seconds or longer. The intervals must be long enough to tax the aerobic system. Aerobic power development requires training above the level expected for performance - it doesn’t develop when training at too low of intensities. Training at 100% effort is not just physically taxing but requires practice to develop the mental fortitude to resist the body’s desire to slow down or ease up. This is one of the most difficult types of workout to execute well because it requires an understanding of pacing as well as your own abilities. Therefore you need to be patient as you learn. To receive the full benefit of this type of training you really need to go for it. Most of us struggle with not pushing ourselves hard enough so this is where you bite the bullet and work on it. And like anything you train, the more you do it the better you will become at working at your highest intensity and the easier it becomes to execute.

High intensity interval training (HIIT) can develop aerobic power if executed at true 100% effort and paired with adequate rest. Unlike aerobic capacity efforts where the rest is relatively low, in aerobic power work the rest is at least equal to the work and can be up to four times the amount of work (1:1-4). 

Some training scenarios you might see on the boat are:

• 2x(4x90”/2’R)/5’@100% effort at above race pace. (Translation: 90 seconds work at max effort, 2 minutes complete rest, repeated 4 times. 5 minute complete rest. Repeat entire scenario.) 12 min work, 26 min rest. 38 minute workout.

• 3x(3x2’/4’R)/4’@100% effort at above race pace. (Translation: 2 minutes work at max effort, 4 minutes complete rest, repeated 3 times. 4 minute complete rest. Repeat entire scenario 2 more times.) 18 min work, 48 min rest. 56 minute workout. 

Training above race pace develops the ability to perform more effectively at race pace. Dragon boat races are generally run at about 80% max heart rate. Training in zones above race level improves your comfort and effectiveness in performing at race level.  

While these workouts are designed for work in a dragon boat, you can replicate this type of work running, on a spin/stationary bike or rowing erg (set at appropriate resistance), or in a single or double outrigger canoe. 

Oden's Corner:

My Journey to Kunming Dragon Boat World Festival 2017

Chapter 1

I never thought much about it. How far can I go in dragon boating? Where will it take me? I just knew I wanted to be on the water and competing a long side other athletes.

I started dragon boating in the year 2010. I was looking for a sport that I could compete in as part of a team. I played team sports growing up and through high school into my adult years. How hard can it be? Honestly, it was hard! I had never been a part of water sports. I am not sure at that time in my life I had ever been in a kayak. What was I thinking?

My first practice was a little rough. I was using muscles I had never used before. It seemed so unnatural. My body didn't want to do the things I was asking of it. Stay in time. Don't splash the person in front of you. Hinge, rotate, snap forward...I just didn't know what I was in for. I thought about not going back. Maybe it wasn't for me. No, don't let your ego get the best of you. Go back!!! So I did. Again and again and again. Day after day, year after year.

I loved it. I loved my team. I loved the sport. I was hooked.

Too Much Sugar Isn't so Sweet for Your Health

By Suzanne

Sugar has a bittersweet reputation when it comes to health. Sugar occurs naturally in all foods that contain carbohydrates, such as vegetables, fruits, grains and dairy. Consuming whole foods that naturally contain sugar is okay. Plant foods also have high amounts of fiber, essential minerals, antioxidants and dairy foods contain calcium and protein. Since our bodies digest these types of foods slowly, the sugar in them offers a steady supply of of energy to our cells.

A high intake of fruits, vegetables and whole grains has been shown to reduce the risk of chronic diseases.

Problems do occur when we consume too much added sugar. Added sugars are foods that manufacturers add to products to increase flavor or extend shelf life.

About half of added sugar comes from beverages, including coffee and tea. A study from 2017 found that about two-thirds of coffee drinkers and one-third of tea drinkers put sugar or sugary flavorings in their drinks.

You might guess that snacks and sweets are the next biggest contributor of added sugar at 31%.

As modern shoppers, we try to be engaged and knowledgeable about nutrition. There is a lot of confusing information to wade through. Reading food labels is one of the best ways to monitor your intake of added sugar.

Look for the following names for added sugar and try to either avoid, or cut back on the amount or frequency of the foods where they are found:

• brown sugar
• corn sweetener
• corn syrup
• fruit juice concentrates
• high fructose corn syrup
• honey
• malt sugar
• molasses
• syrup sugar molecules ending in "ose" (dextrose, fructose, glucose, lactose, maltose, sucrose).

Some of the above choices like honey, maple syrup and turbinado sugar are perceived as healthier choices. Don't be fooled! your body sure isn't! Too much sugar is too much, no matter the source.

Experts agree that some added sugar in the diet is fine. The issue remains that Americans are consuming too much sugar. On an average, Americans consume nearly 57 pounds of added sugar per person, every year.

The American Heart Association recommends no more that 6 teaspoons (25 grams) of added sugar per day for women. It is easy to exceed those limits. A 12 ounce can of soda has 11 teaspoons of sugar and a leading brand of yogurt contains 7 teaspoons of sugar. So as you can see it can be difficult to stay within the recommendations. The sugar in one 12 ounce soda is as much as 1 orange plus 16 strawberries plus 2 plums.

Research shows that for some of us, eating sugar produces characteristics of craving and withdrawal along with chemical changes in the brain's reward center. Using brain scanning technology, scientists at the U.S. National Institute on Drug Abuse were among the first to show that sugar causes changes in peoples' brains similar to those in people addicted to drugs such as cocaine and alcohol. WOW!

In a study published in 2014 physicians warned about being overzealous in your attempts to cut back on added sugar, as this can backfire. The reason, you may find yourself reaching for other foods to satisfy your sweet cravings, like refined starches, such as white bread and white rice, which can increase glucose levels, and comfort foods such as foods high in saturated fat and sodium, which can negatively effect heart health.

So, read those food labels when shopping, don't overdue it on your flavored or sugar added coffee and tea and try to cutback on holiday cookies and candies. Try to get most of your daily sugar intake from natural foods. 🎄

Workout of the Week

by Coach Oden

https://youtu.be/JZ8Rcf7_8IU

Strength for Every Part of the Stroke

by Coach Pat

Dragon Boating requires us to move the paddle forcefully over and over during a race. In a 500meter race we may take 150 - 180 strokes.   We strength train for greater and quicker force and the muscle endurance to go the distance.   We also train areas that are injury prone, like the shoulders and lower back.  I have heard many a coach and caller say, use your big mucles which brings vision of legs and glutes. This is a good instruction to the novice paddler but as we progress and mature in our sport,  we also need abdominals, back, shoulders and arms.    

Lets take a look at some of the stroke and the requirements of the upper body.  

In the Setup Phase of the stroke the shoulders extend which requires your lats, rear deltoids and triceps.  

Continuing to the entry the hinge requires strong hip flexors and abdominal stability.   While the muscles engaged in the Setup continue to work. 

In the propulsion phase there is  a lot going on.  Pelvis rotation initiates using obliques and adductors.  Torso rotation also relies on the obliques.  The pressure between your hands is using the front deltoids, pecs and biceps.  The upper torso posture is maintained by the trapezious and rhomboids.  The hinge reverse calls upon the glutes and hamstrings and a secret - the outside quad.  All the time the lowback is stabilizing your spine.  Coming through, the bottom shoulder uses the lats, rear deltoids and triceps.  Elbow flexion starts using the biceps.  

Are you in awe of your body yet?  This is why we strength train.   Next week we will complete the stroke.  In the mean time keep working these muscles.  Your strength is the marker for your speed.  

 

Read More