Week Thirty Three - Thanks-cation

 

Your Fitness Team took a break this week.   

Look for the newsletter next weekend.  

.... Anita, Oden, Pat and Suzanne 

   Wednesday Night Workout is on at 6:00 pm.  Come Join in.    Zoom Meeting

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Week Thirty Three - Thanks-cation

 

Your Fitness Team took a break this week.   

Look for the newsletter next weekend.  

.... Anita, Oden, Pat and Suzanne 

   Wednesday Night Workout is on at 6:00 pm.  Come Join in.    Zoom Meeting

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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!  

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Week Thirty One - One Team

Developing Tolerance

by Coach Anita

As promised in last week’s article, I am continuing discussion on training concepts. Specifically how our bodies respond to training stresses, and therefore why and how we do certain types of workouts. This week’s concept is Lactate Tolerance.

Last week I explained how blood lactate is produced by the body and how working in the Easy Zone (40-55% of maximum heart rate) improves the body’s capacity to clear it. This week we’ll discuss developing lactate tolerance. 

Lactate tolerance workouts (also called anaerobic capacity workouts) cause the buildup of lactate, which is uncomfortable both physically and mentally. By training in this uncomfortable condition, you start to get desensitized and your body (and mind) adapt to better function in this state. Remember, lactate builds up when you are working at high intensities. Lactate tolerance (LT) workouts allow your body to develop a tolerance to the build up as well as metabolize the lactate and other byproducts more quickly, which allows you to work longer at high intensities.

The reps for LT workouts are short (10-30 seconds), the work to rest ratio is low (1:1 or lower) and the work intensity level is high (Performance Zone intensity - 80-90% maximum heart rate; it should feel very hard). The total work time for a piece is between 4-9 minutes (not including rest). These workouts are very fatiguing, and aren’t done frequently.

Examples of LT workouts we would do in practice:  

• 10x(30”/30”R)@90% (translation: 30 seconds on at 90% of heart rate max then 30 seconds rest repeated 10 times.) 5:00 total work; 10:00 piece.

• 3x(15”/30”R)(30”/30”R)(45”/45”R)(30”/30”R)(15”/30”R)/6’@85% (A pyramid: 15 sec on, 30 sec rest; 30 sec on, 30 sec rest; 45 sec on, 45 sec rest; 30 sec on, 30 sec rest; 15 sec on, 30 sec rest at 85% HR max. After each pyramid rest for 6 minutes. Repeat 3 times.) 8:15 total work; 28:30 piece.

• 5x(200m/1’R)@90% (translation: 200 meters at 90% HR max then 1 minute rest repeated 5 times.) Approx. 7:30 total work; 12:30 piece.

        You’re getting bonus work by learning how to read practice drills ;-)

Lactate tolerance workouts, while difficult and fatiguing, familiarize your body and mind with the demands of high intensity training and performance which enable you to do them more efficiently and effectively. These workouts can be done running, on a stationary bike, rowing machine, paddle board, kayak or canoe. 

Improving Your Emotional Health

By Suzanne

When we think of ways to improve our health we usually start with things that are physical such as eating more nutritious food, exercise more and making that overdue doctor or dentist appointment. 

Our emotional health affects how we think, feel, and act. It is important to keep a check on these 3 components to ensure that our emotional well being is healthy. How are you currently doing with your outlook on life? How are you managing your emotions? Are you able to manage whatever life throws at you?

The good news is that that working on our emotional well being doesn't have to take a lot of time or effort. Making a few small changes can help you improve your emotional health and live a more rewarding life.

1. Spend five to ten minutes being mindful. Learning how to be more aware of how you feel in the  moment is a great way to tune in to your emotions. If your mind wanders, don't worry, simply observe the thoughts and move on. With daily practice, you will retrain your thought processes to be more mindful.

2. Keep a gratitude diary. Research suggests that acknowledging, or writing down things you are grateful for can improve your your mental wellbeing. Before you go to sleep, write down three things that you are grateful for that day. You will soon find yourself on the lookout for the good things as you go about your day.

3. Go for a brisk walk. Being physically active is a great way to improve your mood and reduce anxiety. The energy boosting endorphins that are released during your activity will help boost your energy.

4. Chat with a friend. We are social animals. Spend time connecting with friends, meeting new people so that you have a supportive network. How about taking a walk together? I took a walk with another Pink on Saturday observing social distancing. It left me feeling refreshed and grateful.

5. Break out of your routine. During the Covid restrictions many of us have probably found that we may doing the same things day in and day out. Daily life becomes monotonous, and leaves us feeling lacklustre. Try a change of routine, whether its taking a new route to work, taking up a new hobby, or switching things up at home.

6. Give something. Giving things to others can improve your sense of wellbeing and boost your social connections. Examples of giving can be a simple smile, a few hours of volunteering, or making meals for friends in need.

7.  Say no. Setting boundaries is a way to safeguard our emotional psyche. Avoid overextending yourself. If you feel like you need to recharge yourself, it is perfectly fine to say no to things or to rearrange to a later date.

8. Say yes. On the other hand saying yes to an unexpected opportunity can be a good way to open us up to new experiences. It could be a chance to try something new and meet new people.

9. Do a digital detox. Social media is a way to keep in touch with what's going on in the world. Being glued to our phones and computers viewing others "highlight reels"  isn't always great for our emotional wellbeing. Take a break from scrolling now and then, and reap the rewards.

10. Ask for help. Sometimes we need a helping hand to keep our emotional wellbeing on an even keel. Asking for help when you need it, whether that's from a friend, colleague or health professional, is one of the most important things you can do for your emotional health.

I hope some of these suggestions will help you stay emotionally healthy.

Form First 

by Coach Pat

When exercising, keeping good form will lead to success.  The old adage, 'quality before quantity' holds true for all forms of exercise.  When you are beginning, spend time learning correct form and as you progress, form checks are helpful.  Perfecting form will boost performance, conserve energy and reduce injuries over time.  

When strength training with weights you are adding stress which makes form more important.  Follow these guidelines. 

• Always warm up

• Lift an appropriate amount of weight - 12-15 reps 

• Move through the full range of motion

• Breathe 

• Seek balance - working opposing sets of muscles

• Keep steady and slow-avoid using momentum

• Remember to rest

• Don't ignore pain 
  
  
• Wear shoes

These guidelines apply for body weight exercises as well.  If the exercise is too difficult modify the position so the amount of body weight is less.   Pushups at an incline or on a wall and Tricep dips with legs at 90 degrees feet on floor or legs straight out are examples of modifications that adjust the amount of body weight.  

If you aren't sure of your form and you don't have a big mirror - take a video with your phone or computer and watch yourself.   If you still have questions send the video to one of the Fitness Team.   

Here are some videos that address form :  

For popular exercises :  

https://youtu.be/dBJry3tcX0Q

Using hand weights :  

Workout of the Week 

By Coach Oden 

November Challenge Coming Up 
...Team Fitness

The November Challenge will start next Monday.   Get ready to work another part of your body.   I can give you a hint -  think upper.   Sign up this week , before Saturday so we can assign teams.    Details will be coming to you via email . 
Get your name on the list here. 

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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!

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Week Twenty Nine - Moon Shine

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.

Here is a quick summary of the benefits of laughter and humor.

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

Laughter is contagious. Humor strengthens our relationships by triggering positive feelings and fostering emotional connection. Sharing humor with others (the social aspect) plays an important role in the health benefit of laughter. When you care enough about someone to switch off your phone and really connect with them, you are engaging in a process that rebalances the nervous system and puts the brakes on defensive stress responses like "fight or flight". If you share a laugh as well, you will feel happier, more positive and more relaxed.

I hope that we can all have a at least one good laugh with someone or even with yourself this week.

Next week I will explore ways that you can bring more laughter into your life. 

Links to Pinks Stay Strong Workouts 

From  Coach Pat

Here it is - a link to the links for all of the YouTube Videos we have done.    As we create more I will add the links to this document.    If I can figure out a better way so I can get the photos of the workout into the page I will do that as well.  

 Document with all the YouTube Links for Working Out     

Look at any Newsletter in full view and on the side is a section headed Workout Videos and under that is a link to this document as well.   Once you have viewed it - give it a star so it's easy to find in your Google Drive docs. 

 

 

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