Vol. 60 - Learnings, Rosters and Recommendations

Every week we (Coaches Anita & Pat) will use this space to provide information to augment what was covered at practice, announce roster crews, provide information designed to help you in some aspect of dragon boating, and maybe provide a little levity to your day.

Information in this edition

• Key learnings from this week

• Paddle for Life rosters

• Recovery tips

• Throw back workout   

Key Learnings from the First Week of Practice

People learn in many modalities so it can be helpful to receive information in multiple formats. Here are some of the key learnings from this week’s practice.

• Bury the paddle blade by hinging

Hinge forward at your hips and aim your PFD down toward the top of your thighs. 

Your arms stay in the same position as you hinge to enter your paddle into the water. 

• Pause before pulling (aka sitting up)

If you start sitting up before your blade is fully buried, your paddle will make noise. Aim for a quiet paddle. You can achieve this quiet by waiting a split second longer after planting your blade before sitting up. 

• Move the boat up to your paddle

You want to feel that you are bringing the boat up to your paddle by sitting up rather than trying to pull the paddle back to you. You should feel the pulling movement in your body rather than your arms. 

• Exit your paddle with your top hand 

By lifting your top hand forward and HIGHER THAN YOUR HEAD, and then drawing a half circle with your bottom arm elbow, you will exit your blade without bending your outside arm. 

If you don’t lift the paddle higher than your head, you have to bend your bottom elbow to get the paddle out of the water. (We don’t want to do that.) 

• Move your inside hip 

Your inside hip is the one closest to the center of the boat. It moves back at set up, then after you bury your blade, you pull your inside hip forward to square (aka lined up with your other hip) when you sit up. 

• Your top hand and inside hip work together

When your top hand raises at set up, your inside hip moves back. After you bury your blade, your top hand moves down as you sit up and your inside hip moves forward. As you lift your top hand to exit your blade, your inside hip moves back.  

• Upright Paddling - Why and How 

Upright paddling teaches how to exit the paddle without bending your bottom arm; it helps you feel the cadence of moving through the stroke and getting back up front without pausing in the back, and is a form of active rest. There will be calls to do upright paddling as a means of rest and/or technique focus.

Upright paddling is done by sitting straight up (so not hinging) and using your arms to bury the paddle. The focus is on lifting your top hand and drawing a half-circle with your elbow. Continue to use your inside hip in conjunction with your top hand. 

Paddle for Life Rosters

We have 24 members who will represent Pink Phoenix at the Paddle for Life race on Sat., August 7 in Ridgefield, Washington. The crews will race in 10-person boats. Captains for this event are Cindi Coleman and Rebecca Hamilton. 

Crew practices begin Mon., July 12. Each crew will be seated in the front of a boat. Members not paddling in this event will fill in the benches behind the crew and on the 3rd boat. All participants at practice will be going through the preparations for this race. It's going to be a lot of fun!

Captain	Cindi Coleman		Captain	Rebecca Hamilton
Caller	Sioux Kriss		Caller	Lori Godfrey
Tiller	Merle Sherman		Tiller	Audrey Riggs
	PADDLERS			PADDLERS
	Cindi Coleman			Adair Fernee
	Dee Linde			Jan McIntosh
	Elaine Forde			Jetti Terry
	Ellen Jean			Laurie Hanawa
	Fran Breiling			Linda Dailey Paulson
	Janice Johnson			Patricia Ballarche
	Jean Walker			Rebecca Hamilton
	Jeannie Long			Rochelle Herge
	Sandy Moore			Sarah Case
	Shea Akers			Vanesa Mujcic

    

Take Care of Your Muscles

Doing a new workout makes it very likely you will experience some muscle soreness.   This soreness usually settles in between 12 and 24 hours from the workout.   Don't think that this is bad,  it signals  that your muscles are getting stronger.  But you will want to get soreness under control quickly.    

What helps?  

During and after your workout hydrate.  Simple as that stay hydrated.   It is really hard to know when you are dehydrated and with the summer temperatures we are experiencing already hydration requires more focus.

Eat 20-30 minutes after your workout.   Aim for a high protein hign carb snack.   Don't skimp on nutrition your body needs to rebuild.  An Amino acid drink may help here to check soreness and aide recovery.  

Foam Roll:    This is a great way to relieve soreness.  Check out our Foam rolling 101 (https://youtu.be/mvwYlXzFMVc and 102  (https://youtu.be/3zBMOnYstRc) videos.

Light Exercise the next day.  Yoga, walking, swimming or even light resistance training will help ease muscle soreness.   The key is to work different muscle groups and go lightly on the muscles (like shoulders) that have been working hard.  

Throw  Back Workout 

We have an arsenal of workouts on video.   This week I would like to feature this workout from Week 4 of the Pinks Video Workouts with Oden.   This can be used as a complimentary workout to paddling.    There are a couple of hamstring strengtheners but we can all use those.   I will do this workout on Thursday.   That gives me a whole day to let my body rest and recover with some easy cardio, yoga even just stretching.     https://youtu.be/oeHwl2C1Hlk   Don't forget to warmup before hitting the play button. 

Here it is just written out.  

Pinks Stay Strong Workout # 4 

Warm-Up

30 seconds on 10 seconds rest (30/10)

Set 1 , Complete 3 times 

• Pulse lunges R/L (Elevated)

• Tricep Pushups

• Kickouts 

Set 2 , Complete 3 times 

• Single Leg Squat R/L (Pistols)

• Incline Pushups

• Hollow Rocks

Set 3 , complete 3 times 

• Single Leg Deadlifts R/L 

• Single Leg Hip Bridge

• Chair Pose

• Commandos

Cool Down 

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