Gung Haggis Fat Choy dragon boat team development – as of May 21
We have now done 8 weeks of training leading up
to full race pieces at Lotus Sports Club's “Bill Alley Memorial
regatta,” at Barnet Marine Park.
Yes, the May 20 regatta was a
test drive. We have a lot of rookie paddlers with enthusiasm, but
didn't yet know what a race was all about. Now they do, and they don't
want to finish last…
This early in the season, we are racing
against experienced teams. We will more beginner and novice team competition in all the
next races. BUT… we want to improve. A Lot!
ENDURANCE
Last week we moved into the “strength and endurance” phase of our
program, with our first full 3 minute race piece. We will be doing race
pieces every practice from now on. Build your endurance by doing cross
training exercises, such as running, swimming or bicycling. Last week
I tried a stationary wheel chair for the paralympics and Olympics
display at the Vancouver Art Gallery front lawn. It was challenging
going 3 minutes, but I used my mental training exercises to break it
down into counts of 10, then another. Key words and number counts
really help to keep a focus during endurance races. Sports Psychology
really helps!
STRENGTH & POWER
Starts are all about strength. We began “starts” training 2 weeks
ago. People know how good starts feel, and what they need to do. Leg
Drive, Bums up, Lean out, Grunt and Yell!
Push ups will build
the deltoid muscles for top arm drive. Crunches will help build the
lower back and abdominal muscles for hip drive. To build quadricep
(thigh) muscles – try plyometrics – jumping… as well as running start
sprints and bicycle sprints uphill – uphill increases the resistance
and makes you work harder.
For weight training, asking Dan and
Jonas to help create a training program or a dryland workshop is a good
idea. Especially try a weight machine – use the “rowing” functions
with a straight arm to emphasize your hip. For top arm drive – use the “pull down bar”, as well as “arm flys” to
work your deltoids. Use the “leg press” for quadriceps.
TECHNIQUE
We are now past the “technique” phase of our training. Practices from
now on will NOT emphasize technique drills – but may incorporate them
when needed. Practices from now on focus on RACE TRAINING. We will be
doing race pieces, and race strategies.
But… for the
large numbers of beginners – we can start up a technique practice for
Fridays 6pm. But I might have to train some assistant coaches for
relieve me for “Friday night dates with my girlfriend” – especially
when I have to review or attend an event. Coaching 3 X week can be
hard on a social life. Maybe Friday nights will become our “social
night” where we can do movies and bowling, as team members have
suggested. It's also an excellent way to invite your friends to join
us.
TEAM DEVELOPMENT
I am really pleased at how the “team” is developing and integrating.
Thank you again to Dan for bringing smokies to the regatta, Joe for
bringing the tent and hosting the after-bbq. The tent was excellent
for storing bags, and there were even two paddlers napping in the tent
while we took team pictures on the beach.
The best teams
always recognize that everybody is important. Everybody offers
something: Power, strength, wisdom, experience, as well as cookies,
drink, fun, humor and friendship.
Please ensure that you get
to know all the new paddlers, and the veteran paddlers. If you see
somebody on their own – please check on them, sometimes they are just
shy. Good teams are like extended families. “Ohana” is hawaiian for
“family spirit”. It is the team motto for the Portland race team Kai
I'kaika, and also a theme from the movie Lolo and Stitch. “Ohana
means, no-one gets left behind.” “Lolo & Stitch” would be a good
video night suggestion. It fulfils the multicultural component with
Hawaiian culture.
ENDURANCE
Last week we moved into the “strength and endurance” phase of our
program, with our first full 3 minute race piece. We will be doing race
pieces every practice from now on. Build your endurance by doing cross
training exercises, such as running, swimming or bicycling. Last week
I tried a stationary wheel chair for the paralympics and Olympics
display at the Vancouver Art Gallery front lawn. It was challenging
going 3 minutes, but I used my mental training exercises to break it
down into counts of 10, then another. Key words and number counts
really help to keep a focus during endurance races. Sports Psychology
really helps!
STRENGTH & POWER
Starts are all about strength. We began “starts” training 2 weeks
ago. People know how good starts feel, and what they need to do. Leg
Drive, Bums up, Lean out, Grunt and Yell!
Push ups will build
the deltoid muscles for top arm drive. Crunches will help build the
lower back and abdominal muscles for hip drive. To build quadricep
(thigh) muscles – try plyometrics – jumping… as well as running start
sprints and bicycle sprints uphill – uphill increases the resistance
and makes you work harder.
For weight training, asking Dan and
Jonas to help create a training program or a dryland workshop is a good
idea. Especially try a weight machine – use the “rowing” functions
with a straight arm to emphasize your hip. For top arm drive – use the “pull down bar”, as well as “arm flys” to
work your deltoids. Use the “leg press” for quadriceps.
TECHNIQUE
We are now past the “technique” phase of our training. Practices from
now on will NOT emphasize technique drills – but may incorporate them
when needed. Practices from now on focus on RACE TRAINING. We will be
doing race pieces, and race strategies.
But… for the
large numbers of beginners – we can start up a technique practice for
Fridays 6pm. But I might have to train some assistant coaches for
relieve me for “Friday night dates with my girlfriend” – especially
when I have to review or attend an event. Coaching 3 X week can be
hard on a social life. Maybe Friday nights will become our “social
night” where we can do movies and bowling, as team members have
suggested. It's also an excellent way to invite your friends to join
us.
TEAM DEVELOPMENT
I am really pleased at how the “team” is developing and integrating.
Thank you again to Dan for bringing smokies to the regatta, Joe for
bringing the tent and hosting the after-bbq. The tent was excellent
for storing bags, and there were even two paddlers napping in the tent
while we took team pictures on the beach.
The best teams
always recognize that everybody is important. Everybody offers
something: Power, strength, wisdom, experience, as well as cookies,
drink, fun, humor and friendship.
Please ensure that you get
to know all the new paddlers, and the veteran paddlers. If you see
somebody on their own – please check on them, sometimes they are just
shy. Good teams are like extended families. “Ohana” is hawaiian for
“family spirit”. It is the team motto for the Portland race team Kai
I'kaika, and also a theme from the movie Lolo and Stitch. “Ohana
means, no-one gets left behind.” “Lolo & Stitch” would be a good
video night suggestion. It fulfils the multicultural component with
Hawaiian cultur
Hmmm…. what would a Gung Haggis Fat Choy Hawaiian luau party look
like? Can anybody volunteer a backyard party? We can have kalua pig,
roasted by hot rocks and buried in the ground. Julie can teach us
polynesian dancing, and we can learn to play ukelele and Hawaiian slack
key guitar. I can play “Hawaiian Wedding Song” and “Lovely Hula Hands”
on my accordion. We can trade in the kilts for Hawaiin grass skirts.
