Kayak Racer

1st Run Workout

2010-10-19T20:31:00.000-07:00

Well I am off to a slow start. Tonight I decided (stupidly) to go run with the Cardio Core workout group at the track. When Amber said track, I should have clued in, but no. When we got to the track there was only one other person from the group there. So we did about three or four warm up walks around the track. Then the leader showed up, and announced that tonight workout was going to be a "speed" workout, I thought I was going to die.

We did four warm up laps and then 100m on, 100m off for two laps. Then 200m on, 200m off for three laps. Then for "fun" we did two 100m sprints. (can you so ouch!) Thank God it was over. Now it was just one cool down lap and stretching.

The first run workout was a hard but a rewarding one. Since I started running I might as well continue. Now it will be three times a week.

Starting Over

2010-09-30T19:57:00.000-07:00

Well the past year has been a bit of a bust, as far as paddling and running is concerned. After getting back from Australia, and suffering from "I don't want to paddle in the cold any more", I managed to little or no training what so ever.

On top of that, I managed to be "un-gainfully employed", which did not help my lack of enthusiasm.

During the past year I managed to do exactly one running race and one paddle race. (Hey at least I was consistent. lol)

Now things have started to come around, and I am looking forward to start training again for next year. I have "spruced" up my blog a little and I am coming up with a list of races I want to go in next year.

Since I am basically starting from scratch, I am going back to my previous training logs, to see what worked and what did not. What can I say, if you don't look at previous logs, then they are basically useless. Well maybe not useless.

So it is time to start on basic endurance training first. This will be a long process of running, weights, and yes paddling. I am also going to start blogging about my progress, as I work myself back into shape.

1st Training Race of 2010

2010-01-01T17:25:00.000-08:00

Today was the Running Room Resolution 5K race in Burnaby.

It was a training race for me, and Amber. The start time was later than normal, to let those people you had late nights to get some sleep.

When we arrived, the rain had slowed down from a complete downpour to just raining. It was going to be a cold and wet race. Burrr.

We waited in the store until just before the start. Since this was going to be a training race for me, I decided to start closer to the back of the pack. It was a mass start with no chips. As we headed towards the road from the parking lot, I start getting into an easy pace, but this required weaving around some slower runners in front.

Since I did not warm up at all before the race, I was gong to take it real easy until I felt comfortable. I have been dealing with some strained muscles the past three months, and I did not want to aggravate them.

After about 750 meters, I started to practise some techniques. First was forcing my shoulders down. I seem to run with scrunched shoulders which after awhile makes for a uncomfortable run.

Next up was drafting. So I moved up to the guy in front of me, and used him as a wind break. By doing this I was able to ease up on my strides, and just cruise behind him. Then it was time to "bridge the gap" up to the girl about 30 meters in front of us. So I upped the pace and caught her fairly quickly. I drafted her for about a minute, and set my sights on the group of three about 50-60 meters ahead.

I kept my cadence the same but increased my stride length. It did not take long before a caught the guy in the back of the group. From there I picked them off one by one, and decided to go for the kid 100 meters ahead.

This was a long slog to catch up to him, but I managed ok. Since this was suppose to be a training race, I decided to back off, and cruise for the rest of the race. By this time I had reached the turn around point and was heading back to the store.

Things were going good, so I just kept my pace the same. I had noticed that I was catching the woman in front of me, so I just used that as my next goal. Once I caught her, I decided to catch just one more before the end of the race. So off to catch the next woman who was about 75 meters in front of me.

During this time there was a guy about my age catching me. Just after I past the woman in front, the guy passed me. He wasn't going too much quicker than I was, so I just matched his pace and stayed about 10 meters behind him.

As we turned the last corner before the parking lot, I decided to mess with the guy. I watched to see where he would go after the last corner before the finish straight. I closed the gap to about 5 meters before the corner, and watched him go wide. This gave me a perfect line to the finish. So I cranked it up, and when he was able to see me on his right hand side it was too late. I crossed the line about 2 to 3 seconds a head of him.

Just goes to show you it is not over until you are over the finish line. Be aware of where people are around you, and be prepared to hammer at the end. Amber who was sick, didn't get much sleep, still raced a good race. At the end she tried passing the guy she had been following for quite a while, but her acceleration was not quick enough, and he saw what she was doing, and held her off at the end.

After the race there was plenty of food, and coffee. (thank God) There was a lot of draw prizes, and the volunteers and staff of the Running Room did a great job. They managed to double the number of runners from last year.

Climb the Wall 2010

2009-12-03T18:32:00.000-08:00

I am going to race the "Climb the Wall" this after missing last year. I am on a team this year called South Arm Boot Campers. Which is the boot camp that I go to every morning at 6am Monday thru Friday. Yes, some days it is tough to get up.

We have already started to train for this event, by running stairs over and over again. Some of us have started to carry dumb bells as we run, to make it that much more difficult. I was the dummy that started it. Oh well, You don't improve without pushing yourself.

This is a fund raiser for the B.C. Lung Association. So if you would like to make a donation just click on the following link:

http://www.stairclimb2010.kintera.org

Then click on the "Sponsor Climber", and search on Darrell Pearse.

Or even better, sign up or start / join a team and come stair racing.

Back to Boot Camp

2009-11-23T17:30:00.000-08:00

It has been three weeks now of Boot Camp, and I am starting to loosen up. After missing more than a month while I was in Australia, things were just not up to speed.

This is the base phase for building up for next years race season, both on the water and off.

I think I am going to be a little more focused on running, than paddling this season. At least that is how I feel right now. We will see once we hit March, who knows.

I am going to go to Canmas this year in Regina, so that is something to train for.

1st Spin Class

2009-11-21T13:27:00.000-08:00

Today I decided to try a spin class.

There was much, pain, whining, groaning, and bitching, and once the warm up was over, then the real pain began.

There was not a single piece of clothing that was dry by the time I finished a hour later. Even though it was hard, I really enjoyed it. I am looking forward to next weeks class.

iPod Updates

2009-11-17T12:33:00.001-08:00

Today I setup my iPod to make updates. So hopefully I will start up again with what I am doing for training.

Italy is less than four years away now, and counting.

Life after the Worlds Masters Games

2009-11-08T12:27:00.000-08:00

My race season is finally over for this year.

It is time to reflect over the past year, and start planning for the upcoming race season, and beyond.

I have started a spreadsheet of all of the races for next year, for all of the sports I seem to be in to. i.e. Road running, Trail running, Surf Ski racing, Sprint Boat racing, etc.

This winter for training proposes, (ya right) I might take up Snow Shoe racing, since the mountains are already getting whiter and whiter. There is also a Tuesday night Cross Country ski race program on Cypress that looks really tempting.

Hopefully I will find the time to blog about my winter training, and some races I am planning to run in this winter. My blog was really lacking in content last year. I just couldn't find the time to write any updates. Now with things slowed down a touch, I think I can update it a little more frequently.

Tenderknee 2009 Trail Race

2009-06-04T15:22:00.000-07:00

I raced in the Tenderknee 12km trail race last weekend, as part of my cross training.

I managed to come in 18th overall, and 3rd in my age group. I am very pleased with my placing, and not bad for a kayaker.

Long and Hard Paddle.

2009-04-12T20:27:00.000-07:00

Today was going to be a long technique paddle. Since this would be only my fifth paddle since November of last year, I thought practising technique would be a good thing.

When I was packing up the car to go to Deas Island, I knew from the wind and the rain, that this was going to be a hard one. When I got to the slough the rain had actually gotten heavier. So I quickly got on the water, for what I knew was going to be 2 hours of cold hard work. My motivation was that afterwards, I get to sit on the couch and drink coffee and watch the Masters.

The start of the paddle was ok, with the wind dying down a little. As I approached the marina on the way out to the islands, I checked my GPS, and it read 12.4 kph. I though hey this isn't so bad, good speed, medium hard, not bad.

As I got out into the main channel to Ladner, I noticed that the GPS was still quite high for the amount of effort I was putting in. Then it dawned on me, Idiot, the tide is going out, and you are going with the wind. No wonder I was going at that speed and barely paddling. It dawned on me that when I get to Westham Island, I was in for a major slog, all the way back to Deas.

It wasn't long before I got to Westham, and I could see the channel just churning, from the current and the wind in front of me. I came around the corner, and bam, it hit me. It blew me sideways, toward the straight. So I put the power on, and hammer to the Westham side of the channel, to get some (very little ) protection from the wind. I start grunting my way back toward Ladner, along side some of the biggest fishing boats I have ever seen.

As I was approaching the top of Westham, I decided to see just how long it would take the current and wind to send me backwards. So I stopped paddling, and looked at my watch. Less than 5 seconds and I was going backwards as fast, if not faster than I was going forwards.

I really had to go hard where the Ladner channel and the Westham channel meet. The water seems to swirl pretty good there, and there was no protection from the wind. After reaching the other side out of the wind. I stopped for a bite of a Cliff bar. Then it was off again into the current and wind. I cruised (if you could call it that) along side the floating homes. I thought to myself, boy I sure would like to live on one of these.

I got to the main channel that heads toward the Fraser, and turned toward Deas. I looked up and there was a canoe with two women just hammering toward me. They managed to slow down enough to say hi and off they went. They were sure fast. From here it was a slow paddle (still battling current and wind, which was now across my beam) back to Deas. At the end my GPS read: 17.68 kms.

Not bad for a wet, cold and windy Sunday.

Sun Run Training - Week #8

2009-03-04T01:00:00.000-08:00

RECOVERY WEEK

Week #8 Mar 7 - Mar 13

Walk10K Programme

Session 1 - 70 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 60 mins.
Cool-down: Walk slow & easy for 5 minutes.

Session 2 - 30 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 54 minutes
Warm-up: Walk slow & easy for 5 min.
Run 10 min. Walk 1 min.
Repeat this 4 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 38 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 46 minutes
Warm-up: Walk slow & easy for 5 min.
Run 5 min. Walk 1 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Walk / Run Option:

Session 1 - 52 minutes
Warm-up: Walk slow & easy for 5 min.
Run 5 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 38 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 46 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 1 min.
Repeat this 12 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 60 minutes
Warm-up: Jog slow & easy for 10 min.
Easy 40 min. Run
Cool-down: Jog slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20 minutes
Cool-down: Jog slow & easy for 5 min.

Session 3 - 40 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 30 minutes
Cool-down: Jog slow & easy for 5 min.

March Racing Calendar

2009-02-27T21:45:00.000-08:00

Sun Run Training - Week #7

2009-02-25T01:00:00.000-08:00

Over Half Way!

Week #7 Feb 28 - Mar 6

Walk10K Programme

Session 1 - 60 minutes or 5K.
Warm-up: Walk slow & easy for 5 min.
5K. Walk
Cool-down: Walk slow & easy for 5 minutes.

Session 2 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 70 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 60 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

THIS IS A GOOD TIME TO ASSESS HOW YOU ARE FEELING.
Remember your goal is to safely and confortably complete a 10K event. It's important to be honest with yourself.

If the running progressions have been comfortable for you, then you can choose to continue with the program.

If you find you are struggling at any time with the increases in running time, or simply like the idea of staying with a combination of
walking and running, then you can choose the Walk/Run option presented each week.

Session 1 - 54 minutes or 5K.
Warm-up: Walk slow & easy for 5 min.
Run 10 min. Walk 1 min.
Repeat this 4 times, or repeat pattern over the 5K.
Cool-down: walk slow & easy for 5 min.

Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 4 min. Walk 1 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 52 minutes
Warm-up: Walk slow & easy for 5 min.
Run 5 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Walk / Run Option:

Session 1 - 52 minutes or 5K.
Warm-up: Walk slow & easy for 5 min.
Run 6 min. Walk 1 min.
Repeat this 6 times, or repeat pattern over the 5K.
Cool-down: walk slow & easy for 5 min.

Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 4 min. Walk 1 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Run 4 min. Walk 1 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 50 minutes or 5K.
Warm-up: Jog slow & easy for 10 min.
30 min. or 5K Run
Cool-down: Jog slow & easy for 10 minutes.

Session 2 - 30-40 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20-30 minutes as you feel.
Cool-down: Jog slow & easy for 5 min.

Session 3 - 50-60 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 40-50 minutes, as you feel.
Cool-down: Jog slow & easy for 5 min.

New Think Kayaks Uno Surf Ski

2009-02-23T10:14:00.000-08:00

Daryl Remmler of Thinks Kayaks gave me permission so post this picture of the prototype Uno surf ski.

Thanks Daryl.

Sun Run Training - Week #6

2009-02-18T01:00:00.000-08:00

Sun Run 2009 - Week #6 Workouts

Week #6 Feb 21 - Feb 27

Walk10K Programme

Session 1 - 66 minutes
Warm-up: Walk slow & easy for 15 min.
3 min. brisk walk - 2 min. recovery walk.
2 min. brisk walk - 2 min. recovery walk.
1 min. brisk walk - 2 min. recovery walk.
Repeat this 3 times
Cool-down: Walk slow & easy for 15 minutes.

Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 60 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 50 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 52 minutes
Warm-up: Walk slow & easy for 5 min.
Run 5 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 38 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 10 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 60 minutes
Warm-up: Jog slow & easy for 10 min.
40 min, change-of-pace Fartlek as you feel.
Cool-down: Jog slow & easy for 10 minutes.

Session 2 - 30-40 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20-30 minutes as you feel.
Cool-down: Jog slow & easy for 5 min.

Session 3 - 40-50 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 30-40 minutes, as you feel.
Cool-down: Jog slow & easy for 5 min.

Cascade Canoe and Kayak

2009-02-13T06:00:00.000-08:00

Cascade Canoe and Kayak Center has announced their schedule for this years races, camps, and presentations.

Cascade is operated by Dan Henderson, former US Team member, coach and World Championship Team Leader, will lead this camp. He was the co-author of the International Canoe Federation (the world and Olympic canoe/kayak racing governing body) Coaching Manual and coach of the Cascade and Seattle University Canoe & Kayak Racing Teams. Dan is also a Masters candidate in Exercise Science at Western Washington University with a focus on the kayak forward stroke biomechanics.

Dan has agreed to speak on the Biomechanical Forces involved in kayaking, at the ICF Coaching Symposium, in Warszawa, Poland. The International Coaching Symposium will be held from February 27 until March 1, 2009.

Races

Cascade Canoe & Kayak Race for the Cookies! Sat, April 18 at 9:00 am

Northwest Senior Games Kayak Races Sun, June 7 at 9:00 am

Cascade Canoe & Kayak Thursday Evening Summer Race Series

Dates:

#1 - July 9 at 6:30 pm

#2 – July 16 at 6:30 pm

#3 – July 23 at 6:30 pm

#4 – July 30 at 6:30 pm

#5 – August 6 at 6:30 pm

Cascade Canoe & Kayak Sprint Race Sat,Sun July 25 & 26 at 9:00 am

Cascade Canoe & Kayak Distance Race Sat, November 7 at 9:00 am

Camps

* Masters' Camp March 23-28, Renton

* USA Canoe/Kayak NW Region Development Camp June 22-28, Lake Wenatchee YMCA Camp

Presentations

Efficient Kayak Forward Stroke- Tues, Apr 7 at 7:00 pm

Efficient Canoe Forward Stroke - Tues, Jun 30 at 7:00 pm

Efficient Kayak Forward Stroke- Tues, Oct 13 at 7:00 pm

Sun Run Training - Week #5

2009-02-11T01:00:00.000-08:00

Sun Run 2009 - Week #5 Workouts

Week #5 Feb 14 - Feb 20

Walk10K Programme

Session 1 - 51 minutes
Warm-up: Walk slow & easy for 15 min.
5 min. brisk walk - 2 min. recovery walk.
Repeat this 3 times
Cool-down: Walk slow & easy for 10 minutes.

Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 46 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 9 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 34 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 1 min.
Repeat this 8 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 42 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 8 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 55 minutes
Warm-up: Jog slow & easy for 10 min.
5 min. brisk run - 2 min. recovery jog
Repeat this 5 times.
Cool-down: jog slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20 minutes
Cool-down: Jog slow & easy for 5 min.

Session 3 - 40-50 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 30-40 minutes, as you feel.
Cool-down: Jog slow & easy for 5 min.

February's Race Calendar

2009-02-04T17:00:00.000-08:00

This is a calendar of the local races going on in and around Vancouver, B.C.

Sun Run Training - Week #4

2009-02-04T01:00:00.000-08:00

Week #4 Workouts - Feb 7 - Feb 13

Easy Recovery Week

Walk10K Programme

Session 1 - 40 minutes
Warm-up: Walk slow & easy for 10 min.
Easy 20 min. walk.
Cool-down: Walk slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 30 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 2 min.
Repeat this 5 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 3 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 45 minutes
Warm-up: Jog slow & easy for 10 min.
Easy 25 minute run.
Cool-down: jog slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20 minutes
Cool-down: Jog slow & easy for 5 min.

Session 3 - 40 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 30 minutes
Cool-down: Jog slow & easy for 5 min.

Big Chop 2009 Race Scehdule

2009-02-02T04:30:00.000-08:00

Big Chop organizers Ryan and Brian have announced the schedule for 2009.

This looks to be another record year for the Big Chop, as main series sponsor Mountain Equipment Coop is back for another year.

They are also looking for more sponsors to help out with this years series. So if you know of any companies or individuals who what to get on board, have them contact Ryan or Brian

RACE #1 - Thursday, April 30th
+ Opening night. 7km Big Chop & 3.5km Little Chop.
Course - West Side Loop

RACE #2 - Thursday, May 14th
+ 8km race & 4km Little Chop
Course - Back Side Loop

RACE #3 - Thursday, May 28th
+ 8km race & 4km Little Chop
Course - Surfer's Route

RACE #4 - Thursday, June 11th
+ 8km race & 4km Little Chop
Course - West Side Loop

RACE #5 - Thursday, June 25th
+ 9km race & 4km Little Chop
Course - Back Side Loop

RACE #6 - Thursday, July 9th
+ 8km race & 4km Little Chop
Course - Surfer's Route

RACE #7 - Thursday, July 23rd
+ 7km race & 3.5km Little Chop
Course- West Side Loop

RACE #8 - Thursday, August 6th
+ 9km race & 4km Little Chop
Course- Back Side Loop

RACE #9 - Thursday, August 20th
+ 8km race & 4km Little Chop
Course- Surfer's Route

RACE #10 - Thursday, September 3rd
+ Series Championship! 6.5km race & 3.5km "Little Chop"

Sun Run Training - Week #3

2009-01-28T01:00:00.000-08:00

Week #3 Workouts - Jan 31 - Feb 6

Walk10K Programme

Session 1 - 54 minutes
Warm-up: Walk slow & easy for 15 min.
1 min. brisk walk - 2 min.recovery walk
Repeat this combination 8 times.
Cool-down: Walk slow & easy for 15 minutes.

Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 45 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 2 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 34 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 50 minutes
Warm-up: Jog slow & easy for 10 min.
1 min. brisk run - 2 min.recovery jog
Repeat this 10 times.
Cool-down: jog slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20 minutes
Cool-down: Jog slow & easy for 5 min.

Session 3 - 45 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 35 minutes
Cool-down: Jog slow & easy for 5 min.

Burnaby Lake Still Frozen

2009-01-22T19:36:00.000-08:00

Here are some pictures my coach sent me yesterday of Burnaby Lake.

I have a good idea that there won't be a K1 practise this Saturday.

This is a shot of the ramp down from the club house to the dock.

Sun Run Training – Week #1 Workout #2

2009-01-22T07:07:00.000-08:00

It was another cold and foggy morning. I was not looking forward to this mornings jog. I started off as usual with a 5 min walk, just to get warmed up. Then it was jogging non-stop just to stay warm. My glasses even had ice on them by the time I was finished.

I guess it could be worse, it could be raining. The weather forecast for this weekend is snow. We just got finished with three weeks of snow and now it is going to return. I might have to switch to indoor track running, while the snow melts.

Masters Training Camp 2009

2009-01-22T01:00:00.000-08:00

Renton, WA March 23 – 28

The five goals of this camp are to help you:

1.Develop your kayaking technique for greater endurance, power and speed
2.Learn how to organize your training
3.Develop your racing skills
4.Develop your sport knowledge
5.Get together with others of similar interest for friendship and camaraderie, and to share ideas and experiences

The camp is organized into five activity types:

1.On the water training
2.Video analysis of participants’ paddling technique
3.Video analysis of model paddling technique
4.Off the water presentations on paddling specific topics
5.Social activities in which all participants are expected to participate

The schedule is subject to change based on weather and safety concerns. Also, if Dan feels the group would be better served by a schedule change that will be discussed for a group consensus.

Most presentations are scheduled for 1½ hours. This includes lots of time for discussion in which participants are expected to actively participate.

Monday, March 23
8:00 – 9:30 Welcome & Introductions
9:30 – 11:30 Paddling technique video session
11:30 – 1:00 Lunch & Presentation – Kayak Forward Stroke
1:00 – 2:30 Review of World Championship video
2:30 – 4:30 Aerobic Endurance Workout – intervals
7:00 Welcome Dinner Together

Tuesday, March 24
8:00 – 10:30 Aerobic Endurance Workout – pyramid intervals
10:30 – Noon Presentation – Becoming a More Powerful Paddler
Noon – 1:30 Lunch break
1:30 – 3:00 Presentation – Weight Training for Paddling
3:00 – 5:00 Aerobic Endurance Workout – repeats

Wednesday, March 25
8:00 – 10:30 Threshold Workout – intervals
10:30 – Noon Presentation - Exercise Physiology & Training Methodology
Noon – 1:30 Lunch
1:30 – 3:00 Workshop – Organizing your training
3:00 – 5:00 Aerobic Endurance Workout – repeats with games
7:00 Dinner together

Thursday, March 26
8:00 – 10:30 Speed Workout – intervals
10:30 – Noon Workshop – Organizing your training
Noon – 1:30 Lunch
1:30 – 3:00 Presentation – Racing Tactics
3:00 – 5:00 Paddle – Starts & Race Tactics

Friday, March 27
8:00 – Noon Aerobic Endurance Workout – repeats
Participants’ video review
Noon – 2:00 Drive to Bellingham, bring Lunch in the van
2:00 – 6:00 VO2 max testing
6:00 – 7:30 Dinner in Bellingham
7:30 – 9:30 Drive to Renton

Saturday, March 28
8:00 – 11:00 Aerobic Endurance Workout – repeats
11:00 – 1:00 Farewell Lunch Together – Barbeque on the pier

Boats:
We do have secure space in the boathouse for you to store your boat during the week. If you need to borrow a boat, we do have a limited number. Please check for availability and to reserve a boat when you register. There’s no charge for either.

Cost:
$475 for the week, participants provide their own meals and housing. We have a limited number of billets available.

Housing:
Participants provide their own housing. We have a limited number of billets available. Please e-mail your request.

Meals:
Except for lunch on Monday, March 23 and Saturday, March 28 (barbecue on the pier), meals are participants’ responsibility. We can accommodate vegetarian diets. Several meals will be planned for local restaurants so we can eat together.

Dan Henderson, former US Team member, coach and World Championship Team Leader, will lead this camp.

He is the co-author of the International Canoe Federation (the world and Olympic canoe/kayak racing governing body) Coaching Manual and coach of the Cascade and Seattle University Canoe & Kayak Racing Teams.

In February 2009, Dan will make a presentation to the top coaches in the world at the ICF Coaching Symposium in Warsaw, Poland on the kayak forward stroke and applications of biomechanics.

Dan is a Masters candidate in Exercise Science at Western Washington University with a focus on the kayak forward stroke biomechanics.

For information, contact Dan Henderson at 425-430-0111 or itsfun@canoe-kayak.com

Sun Run Training – Week #1 Workout #1

2009-01-21T06:33:00.000-08:00

Yesterday morning was really cold. I was wearing a long sleeve and a short sleeve shirt, as well as, a running vest and my running jacket. With the temperature below freezing and the fog it made for an interesting run.

I started with a warm up walk. Good thing because the road was like a sheet of ice. I could feel my feet sliding with each step. Then I just went into a easy pace jog for 5 kilometers. A good start to training for the next 13 weeks for the Sun Run.

This will not be the same as the SportMed BC program. I am modifying it to suit my needs. The first part will be just getting into run training and then I will switch to the Run 10K Faster program.

Sun Sun Training - Week #2

2009-01-21T01:00:00.000-08:00

Sun Run 2009 - Week #2 Workouts Jan 24-30

Walk10K Programme

Session 1 - 40 minutes
Warm-up: Walk slow & easy for 10 min.
2 min. brisk walk - 2 min.recovery walk
Repeat this combination 5 times.
Cool-down: Walk slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 35 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 38 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 2 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 31 minutes
Warm-up: Walk slow & easy for 5 min.
Run 1 min. Walk 2 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 34 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 44 minutes
Warm-up: Jog slow & easy for 10 min.
2 min. brisk run - 2 min.recovery jog
Repeat this 6 times
Cool-down: jog slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20 minutes
Cool-down: Jog slow & easy for 5 min.

Session 3 - 40 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 30 minutes
Cool-down: Jog slow & easy for 5 min.

Sun Run Training - Week #1

2009-01-14T01:00:00.000-08:00

The start of training for the Sun Run starts next week.

So each week on Wednesday, I will post the training schedule for the following week. This thirteen week program was developed by SportMedBC, and leads up to the 25th Annual Sun Run, were this year might break the 59,179 runner record.

SportMedBC

Sun Run 2009 Race Details

Canada's biggest and best community run takes place Sunday, April 19 at 9 a.m. The Vancouver Sun Run is the second largest timed 10K in the world and the third largest timed run of any distance in the world.

Vancouver Sun Run 2009 Web Site

Week #1 Jan 17-23

Walk10K Programme

Session 1 - 44 minutes
Warm-up: Walk slow & easy for 10 min.
3 min. brisk walk - 2 min.recovery walk
2 min. brisk walk - 2 min.recovery walk
1 min. brisk walk - 2 min.recovery walk
Repeat this combination 2 times.
Cool-down: Walk slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 35 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 25 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 34 minutes
Warm-up: Walk slow & easy for 5 min.
Run 1 min. Walk 2 min.
Repeat this 8 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 28 minutes
Warm-up: Walk slow & easy for 5 min.
Run 1 min. Walk 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 31 minutes
Warm-up: Walk slow & easy for 5 min.
Run 1 min. Walk 2 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 44 minutes
Warm-up: Jog slow & easy for 10 min.
3 min. brisk run - 2 min.recovery jog
2 min. brisk run - 2 min.recovery jog
1 min. brisk run - 2 min.recovery jog
Repeat this combination 2 times.
Cool-down: jog slow & easy for 10 minutes.

*** Note: Brisk running means you should not be able to speak more than 2 sentences at one time. Any more and you're going too slow, any less and you're going too fast.***

Session 2 - 30 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20 minutes
Cool-down: Jog slow & easy for 5 min.

Session 3 - 35 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 25 minutes
Cool-down: Jog slow & easy for 5 min.

Training Concept #10 - The Training Balance

2009-01-07T01:00:00.000-08:00

Concept X: “The Training Balance”

Training consists of both exercise and recovery. We often don't consider recovery as part of training because it just happens. Or does it? You may train 1 or 2 hours a day but the next 22 to 23 hours may have considerable influence on the quality of your next workout. Recovery is enhanced by, good nutrition, relaxation, perhaps some easy stretching, and a good night's sleep.

Training is a balance of work and recovery. Work involves applying a force over a distance (work=force x distance) such as paddling a canoe or kayak. Recovery is a combination of rest and nutrition and it allows you to apply more force to do more work the day after a hard workout. These three components, work, rest, and nutrition, comprise the " total athlete," at least on a physical level. If one element is neglected you will fall short of your performance potential.

Physiology: Training occurs when the body adapts to a workload. The body doesn't get stronger during exercise, but rather, it develops afterwards during recovery. Recovery after strenuous work enhances fitness by:

Repairing muscle and connective tissue
Restoring metabolic enzymes (that make energy conversion possible)
Replenishing carbohydrates (readily usable energy source)
Normalizing nervous, endocrine, immune, and cardiovascular systems
Increasing muscle protein, aerobic enzymes (boosts VO2 and lactate threshold), and stored energy

This last training response not only repairs the muscles and maintains fitness, but also boosts strength and endurance. If these physiological adjustments don't occur (inadequate recovery between strenuous workouts), the athlete is susceptible to chronic fatigue, over-training, and performance decline.

So, how long does it take to recover after a hard workout? Researchers say about 36 to 48 hours depending upon the individual athlete and the type of training. This recovery window corresponds nicely with the training practice of alternating hard and easy training days. So, you don't have to push yourself hard every day and, in fact, this practice may prove counter-productive.

The additional good news is that you can ensure and accelerate recovery by replenishing carbohydrate stores immediately following a strenuous workout. Three to four hundred calories of carbohydrate (sports drink, fruit juice) within 10 minutes post exercise and again an hour or two later maximizes physiological restoration and prepares you for your next workout. The benefit of carbohydrate replenishment is three-fold:

It enhances muscle and liver glycogen stores
It prevents muscle protein breakdown
It promotes protein synthesis

These factors are essential to the recovery process. Adequate carbohydrate replenishment is effective in accelerating recovery for both strength and endurance training.

Smart training is the process of maximizing work while minimizing fatigue. Too much work and not enough rest hinders your training progress and leads to fatigue, staleness, and injury. Too much rest and not enough work provokes too little training stress to maintain or improve fitness.

Stress comes in many forms. The stresses associated with job and family responsibilities consume energy, which might otherwise be available for training or racing. When the energy demands of the day or week are prioritized, paddling often becomes subordinate. However, training may be the best prescription for renewed vitality. There are short-term and long-term health benefits, which accompany this stress management paradigm. Aside from staying fit and resilient, training may help to mediate many chronic cardiovascular, metabolic, nervous, and immune system disorders. Training is a reliable stress management tool used to maintain physical, mental, emotional, and cosmic fitness.

Conclusions: The essence of the "total athlete" includes a balance of work, nutrition, and rest. Recovery is as necessary as work. Carbohydrate intake immediately following training helps to speed the recovery process by restoring fuel and building protein. In order to maximize training effect, the exercise/recovery balance is crucial. Proper training is good for you!

by Bruce von Borstel
Copyright © 1999 [Bruce von Borstel]. All rights reserved.

Training Concept #9 - Hypothermia

2009-01-05T01:00:00.000-08:00

Concept IX: “Hypothermia”

A safety reminder about hypothermia is relevant to "training concepts" because winter workouts are recommended in order to maintain or improve your paddling fitness. As the seasons change, so do our safety priorities. During the summer months we are concerned about hyperthermia and dehydration. In winter, we are exposed to the cold and vulnerable to the onset of hypothermia. Hypothermia will affect your performance and diminish the enjoyment of paddling. But more importantly, it is a health safety issue with serious consequences. Observation and awareness may help to save yourself or a friend. A little preparation and planning can make cold weather paddling more fun, more comfortable, and a lot safer.

Here are some considerations with respect to hypothermia. Your responsibility goes beyond your own safety and extends to the boating community. You can be a liability or an asset. If you become hypothermic, you become our responsibility. If your paddling partner becomes hypothermic, they become your responsibility. Be ready to respond.

I can think of a number of scenarios that the paddler may have to confront that involve unplanned exposure to cold water and air:

Capsize with or without rescue
Unexpected onset of rain and wind
A hard training paddle causing fatigue and perspiration
Early sunset
Failure to have warm dry clothes to change into after a workout

Physiology: Major heat loss occurs through conduction and evaporation. This means get out of the water, get dry, and/or cover up immediately. Most heat loss occurs from:

Head (50-60%)
Neck
Groin
Armpits/chest sides

Be aware that rapid warming of the extremities may cause cold blood to circulate to the body's interior, causing rapid cooling and risk of cardiac arrhythmias. Warm slowly.

by Bruce von Borstel
Copyright © 1999 [Bruce von Borstel]. All rights reserved.

Training Concept #8 - Long Distance Paddling

2009-01-03T01:00:00.000-08:00

CONCEPT VIII: “Long distance Paddling”

Long distance typically means 30 miles and longer. The Molokai Channel can be your first adventure into this new training and racing arena. In many sports, long distance is considered the ultimate challenge. Long distance paddling holds this same intrigue.

This is not intended to be a comprehensive training discussion, but is meant to address some fundamental concerns that will help to make your first long distance race a positive experience. I assume that you have been exploiting your "long training paddle" (Concept II) and "race pace training" (Concept IV) to prepare yourself for the rigors of long distance racing. Count on this race distance being very demanding, especially as the day warms up. Be prepared to race for 5 to 6 hours. The following are some highlights to consider for the race day:

1. Your race pace should be at a comfortable speed that you have been practicing (race pace training). Monitoring a stopwatch can help you avoid the common mistake of "going out too fast." Strive for even splits so that your last mile is as fast as your first.

2. Hydration is the most significant performance and health consideration for an event this long, especially if the weather is hot. Practice drinking lots of water and/or carbohydrate and electrolyte replacement liquids (sports drinks) during your long distance training so that your stomach adapts to the intake while you exercise. Some drinks may not be compatible and may be too sweet, salty, or bad taking. Try diluting them with plain water or find a new drink that works for you.

During exercise in the heat, you can lose more water through perspiration and ventilation than you can drink and absorb. If you don't have the urge to urinate every hour, you may ultimately have a performance problem or a health problem (renal failure is life threatening). So, back off and drink lots of ice water to stimulate gastric motility and fluid absorption. Dehydration can also be determined by weight loss and blood pressure drop (decreased blood volume). A gallon of water weighs 8 pounds and this degree of dehydration is not uncommon and it can have serious consequences. Dehydration often results in nausea and just finishing the race becomes challenging. Stay ahead of the game and prevent dehydration by drinking early and drinking lots.

3. Proper nutrition is part of a comprehensive race strategy. During a race of this length you need to supplement your energy reserves with carbohydrate ingestion. Sport drinks work well and often contain needed electrolytes. Fruit juice, V-8 juice (salty), fruit, cookies, pretzels, jelly sandwiches, etc. may be your favorite. Don't experiment during the race, but practice intake during your long training paddles. If your experience stomach upset during the race, head for the ice water and salty pretzels. Symptoms of low blood sugar often begin with a subtle mood change and grow into emotional or grumpy behavior, and ultimately the total exhaustion.

4. Paddlers racing in teams will have opportunity to rehydrate and eat when they are out of the boat. Rest in the shade, stretch a bit, walk some, and that might bring life back into a tired body.

Have a support crew or a cooler with extra fluids and foods that you might need. If you don't feel great, experience cramping or overwhelming fatigue, or have sore-bottom-syndrome, don't give up. A comfortable boat/paddler unit is more important than a fast boat. Taking the time to rest, stretch, rehydrate, and eat will make you feel a whole lot better. If you respond to these symptoms early, you can get it back together and still finish well. Remember to have fun!

by Bruce von Borstel
Copyright © 1999 [Bruce von Borstel]. All rights reserved.

Training Concept #7 - The Ageing Paddler

2009-01-01T01:00:00.000-08:00

Concept VII: “The Ageing Paddler”

I don’t like to write about things that I haven’t actually practised or experienced, but aging is something that we all do with varying degrees of effectiveness. If you read about the ravages of getting old, it is very scary. If you read about the positive effects of exercise, nutrition, and stress management on the aging process, you gain some sense of control; it all becomes more interesting and challenging. Consider that much of “normal aging” is actually mediated by disuse (hypo kinetics), too much stress, and poor nutrition. The good news is that it is never too late to make positive life-style decisions or to start training for next year’s racing season. Here are a few key factors relating the physiology of aging and physical training.

Physiology: The study of aging typically views a cross section of population that is not devoted to exercise and fitness. So, the norms that we read about tend to be skewed towards aging of the sedentary rather than aging of the fit. Older athletes are not only concerned with maintaining health and fitness, but are searching for ways to improve athletic prowess. Consider the aging effects on 1) the cardio respiratory system and 2) the skeletal muscle system:

1. Maximal heart rate tends to decline with age by approximately one beat per minute each year. Exercise may alter this process minimally, but heart rate decline is inevitable. Stroke volume, which reflects the muscle quality in the left ventricle of the heart, also may decline. The resulting diminished cardiac output reduces circulation to the exercising muscles, therefore, limiting the VO2max potential. However, research has shown that a group of aging nationally ranked marathoners were able to match their 25-year-old VO2max at age 40. Aging is slowed by training!

2. The inactive older person tends to lose muscle and gain fat as a result of the body’s physiologic adaptation to reduced activity. This adjustment in body composition stimulates a decline in resting metabolic rate (RMR), which decreases caloric need and increases calorie storage (fat). Muscle mass loss is the reduction in both the number and size of the muscle fibers. Also, motor nerve cells, which activate the muscles, tend to deteriorate. Collateral nerve development may help to reinnervate some of these abandoned motor units. However, muscle mass (and motor units) may be preserved by training!

Old muscles respond to exercise just as well as young muscles. Exercise helps to preserve and improve muscle and nerve quality and function, coordination, flexibility, posture, etc. Although some potential strength loss occurs because of the dwindling fast-twitch muscle fibers, resistance training and endurance training provide the adaptive stimulus to fight these aging phenomena.

Training: Of the three primary training variables, VO2max, economy, and lactate threshold (LT) (see previous Training Concepts), the aging athlete may derive the greatest performance gains through LT training. Mitochondria and oxidative enzymes (which ssupport oxygen utilization in the muscle cells) are key functional elements of the aerobic process and they tend to survive aging. These elements are very responsive to training and are responsible for optimizing aerobic capacity and LT. Maximizing mitochondria and oxidative enzymes allows more energy production during exercise and results in faster and longer paddles.

Research gives us some ideas about training in order to increase the density of mitochondria and oxidative enzymes in the muscle cell:

Oxidative enzymes are maximized by training 1 hour per day, 5 days per week, for 6 months.
Mitochondrial density is most efficiently increased in slow-twitch muscle fibers by paddling for 60 minutes at 70-75% VO2max (80-84% HRmax).
The best way to stimulate the oxidative capacity (increase mitochondria) of fast-twitch fibers is to paddle for 10 minutes at close to 100% VO2max. Fast-twitch muscles prefer to operate anaerobically but can be trained to assume some intermediate oxidative characteristics.

It is apparent that variation in intensity and duration is necessary to take care of training every facet of our physiology. It takes some planning and creativity to tailor a training program to include the stimulus for all the desirable adaptive traits.

Proper training greatly improves endurance in old age, probably by the same mechanism as in youth (the muscle’s increased ability to use oxygen reduces glycogen depletion). Adaptability of muscle to exercise remains high even in the very old and the response to training does not appreciably change with age. Much of the deterioration of muscle tissue associated with aging appears to accompany disuse.

How to raise your lactate threshold? A high LT tends to compensate for a declining VO2max. Ideas about LT training are continually evolving. Without dwelling on the physiology of lactate threshold, try this simple 45 minute program each week (optimally 30% +/- of your training workload):

1.Warm up, hydrate.

2.Paddle hard for 12 to 15 minutes.

3.Recover with easy paddling for 4 minutes.

4.Paddle 30 minutes of quality paced 250m intervals with equivalent length recovery times (or 75 second intervals with 75 second recoveries).

5.Warm down, rehydrate.

As you get older, be sensitive to your changing needs. You may require more recovery time between hard workouts or after racing. Over training caused by insufficient recovery will hinder your performance and subtract from the fun quotient. Also, be patient and let your training work for you. Don’t try to force yourself into higher performance. Give your body a chance to adapt to the workload. Set goals and allow enough time to achieve them; start preparing now for next year’s favorite races. Consciously monitor your state of well being both during races and throughout your training.

Conclusions: Think of the change in certain human qualities as we age in a positive way and accept the challenge. Age related strength loss is compensated for by smart training and keen racing skills. Add to this optimal stroke mechanics, a slick new carbon fiber boat, and a lightweight carbon paddle. You will enhance your lactate threshold paddling velocity (LTPV), and gain a performance advantage. Aging doesn’t have to be all that bad!

by Bruce von Borstel
Copyright © 1999 [Bruce von Borstel]. All rights reserved.

Training Concept #6 - The HR Monitor

2008-12-30T01:00:00.000-08:00

CONCEPT VI: “The HR monitor”

Many athletes use a heart rate monitor (HR monitor) when training and racing. Knowing your heart rate under various conditions can teach you much about your performance physiology. In endurance athletics, monitoring heart rate may reveal problems in your training program, errors in your race pace, and warn you of stress caused by environmental factors. Understanding the implications of heart rate can help you avoid training and racing errors. The intention of this article is to caution you about the difficulties and limitations of interpreting exercise heart rate.

The heart rate monitor is an electronic device, which conveniently records heart rate while you are exercising. Heart rate is an approximation of exercise intensity. It is an indirect measurement of physiologic workload (oxygen consumption, energy expenditure, aerobic capacity, or VO2). Therefore, knowing your training heart rate or the perceived effort associated with that heart rate, is important so that you can intentionally train significant elements (VO2max, VO2submax, and lactate threshold) of your physiology.

Physiology: Heart rate is related to VO2 in a linear manner. The approximate relationship (+/- 8% error) is:

This tells you that if you plan to train at 70% of your VO2max, then you must paddle at 80% of your maximal HR (HRmax). However, this straight-line relationship between HR and VO2 tends to break down at the low and high values. For example, maximum heart rate is achieved before maximum VO2. This relationship is still practical because the higher the heart rate response, the greater the exercise intensity.

Factors other than oxygen consumption can influence heart rate. These factors include temperature, emotions, food intake, hydration state, body position, muscle groups exercised, continuous vs. stop-and-go exercise, or isometrically or rhythmically contracting muscles. In many arm exercises, heart rates are higher when compared to leg exercises. Consequently, heart rate during upper body work, tends to over predict the actual VO2. Heart rate response to paddling varies for paddlers of different experience, skill, and fitness levels.

More variables: In order to use the heart rate monitor for training and racing, paddlers must know their 1) maximal heart rate (HRmax) and 2) training or racing target heart rate (percentage of HRmax).

1. The usual calculation used to predict HRmax is 220 minus age. However, for at least 1/3 of athletes, 220 minus age will over or under predict HRmax by at least 15 beats per minute, leading to workouts which are too intense or too easy. The only sure way of determining HRmax for the paddler is an actual field measurement. Warm up for 10 minutes, paddle 250m hard, rest for one minute, then paddle 500m and check heart rate at the end.

2. There are two methods commonly used for calculating target HR. The first is the percentage of HRmax (__% X HRmax). The second is the percentage of the difference between HRmax and resting heart rate (__% X (HRmax - HRrest) + HRrest). Be aware that these two methods result in different heart rates!

More problems: Lactate threshold, which is very sensitive to training, is a key physiologic factor for predicting performance. The threshold is the VO2 at which lactic acid begins to accumulate because it is produced by the working muscles faster than it is metabolized. Much training effort is devoted to having this occur at the highest exercise intensity possible so that you can paddle fast and far. HR is commonly used to identify this threshold intensity, but be aware of the following concerns:

1. HR is a deceptive measurement for lactate threshold training. What is threshold HR? It is often suggested to be 82 to 88% of HRmax. Actually, it may be 65 to 94%. Or another source says “threshold intensity is about 80 to 88% of VO2max which is about 85 to 92% of HRmax.” Careful! Threshold occurs at different levels for different people.

2. HR associated with threshold will increase over time with proper training

3. HR varies to environment and mood, but threshold doesn’t follow HR.

4. HR only partially determines the amount of blood being circulated by the heart to the active muscles. Cardiac output = heart rate X stroke volume. Imagine the effects of fatigue and dehydration on HR during a long, hot race! The blood volume drops causing the stroke volume to decrease and the HR to increase in an attempt to compensate.

5. Lactate threshold is a function of how hard the muscles are working, not how fast the heart is beating.

HR may be affected by other things.

1. Cardiac drift is the tendency for the heart rate to rise slowly as you paddle, even at a constant pace. HR can rise by as much as 20 bpm during constant velocity paddling lasting 30 minutes. Hydration may help to stabilize the drift. Drift will cause you to paddle slower even though you have the ability to maintain an even pace.

2. HR is sensitive to environmental conditions and to psychological state. HR is higher when weather is hotter or more humid and when you are tense and irritable.

Should you train by pace or by heart rate? VO2, your oxygen consumption, not heart rate is significant for determining work intensity. The heart is along for the ride and will do what muscles require it to do. The skeletal muscles become fatigued faster than the heart. The heart slows down when the paddling muscles do, not the other way around. Your goal is to develop greater fatigue resistance in the paddling muscles at the desired pace.

Training based on HR makes the heart primary and paddling muscles secondary. Practicing pace rather than HR trains the precise neuromuscular coordination and precise muscle functioning that you need to race. The less you practice pace, the lower the coordination and economy. If you want to race at a goal pace, practice that pace, not a HR.

Conclusions: Use the HR to monitor condition and change, not to control the training program. The HR monitor is a device, which collects data, and it is not a coach. Information collected by a HR monitor refers specifically to your heart and doesn’t tell you whether your paddling muscles are really ready for your goal racing speed. Only training at race pace can do that.

Remember that your HR is along for the ride. It will do what your exercising muscles tell it to do. If your muscles cannot sustain high intensity work for a long period of time, they will not drive your heart to its limit or its target rate. If you improve the fatigue resistance of your muscles at high speeds by practising those speeds, then your ability to sustain race pace for longer periods of time will force your heart to work harder to keep up with your muscles.

HR can be a powerful paddling assistant. Get used to how you feel at different work intensities and check the HR monitor occasionally for objective feed back. After some practise, you’ll be able to guess your HR within a few beats. You’ll also be able to feel lactate threshold intensity and sense how hard you can push yourself for the ambient conditions. A high HR may tell you that you are racing too fast, or that you are fatiguing or dehydrating and that you’d better conserve your energy if you want to maintain pace. Or you can learn these warning signs by how you feel. Don’t fall short of your performance goals by letting a misleading heart rate control your training and racing!

by Bruce von Borstel
Copyright © 1999 [Bruce von Borstel]. All rights reserved.

Training Concept #5 - Cross Training For Paddling

2008-12-28T01:00:00.000-08:00

CONCEPT V: “Cross training for paddling”

What are your performance limitations? Do you run out of strength or out of breath when racing? When I transitioned from running to paddling, my cardiovascular system was well developed but my upper body musculature was far from adequate to propel a boat at speed. My maximum heart rate while paddling was only 122 beats per minute, while my running maximum heart rate was 180 bpm. I was seriously out of balance and needed to develop upper body musculature in order to take advantage of my cardiovascular efficiency.

I began supplementing paddling with resistance training and the benefits quickly manifested as gains in paddling speed and economy. I worked to strengthen those muscles that were easily fatigued or rendered sore after a race until they no longer limited performance. New “weak spots ” often appeared and dictated the places where more attention was needed.

A proper training balance minimizes injury risk (tendonitis, muscle strain) and maximizes performance gains. In my situation, this balance combines paddling with cross training: resistance workouts for upper body strength and running for cardiovascular fitness. Here are some ideas about cross training for paddling.

Cross training, in the context of this article, includes 1) progressive resistance exercise (PRE), 2) cardiovascular fitness training, and 3) maintenance training when you can’t paddle.

1. Progressive resistance exercise is a system of training that uses resistance (weights, body weight, or friction) to progressively increase workload to enhance strength/endurance. It involves three variables: resistance, sets, and reps. A general model consists of lifting a weight 8 to 12 times (reps) for 3 sets and increasing the workload over a period of weeks and months. Start with a light weight for 8 reps and slowly build to 12 reps. When this is achieved, move on to increased weight, drop back to 8 reps, and progressively build again. This same system can be used when doing push-ups, pull-ups, or when using a variety of exercise equipment. General strengthening and specific strengthening can be combined to maximize the cross training benefit.

a. General strengthening

In order to reach your true potential as a paddler, the “core” muscles which are attached to your pelvic girdle and spine need to be strengthened. These muscles stabilize the body when paddling, allow strong, coordinated movement, and resist unwanted energy absorbing motion. This allows a particular pace to be sustained with a lower total energy cost. General strengthening implies total body exercise, not just strengthening the primary boat movers. Greg Barton (world champion kayak paddler) describes his favorite strengthening exercises in The Barton Mold. Also, C. Hoyt promotes strengthening the primary muscle groups with the following exercises:

Torso rotators: sit-ups, static trunk rotations, bridging, dead lifts

Shoulder extensors and medial rotators: bench press, rowing, chin-ups, pull-overs

Shoulder lateral rotators and flexors: elbow extensors: push-ups, dips, bench press,triceps extensions, lateral raises, cross cable laterals

Hip and knee flexors and extensors: curls, extensions, raises

Spine stabilizers: rowing, dead lifts, surfer

b. Specific strengthening

The specificity-of-training principle suggests that training should closely mimic what you do when you race. Strength routines should be specific to the muscular patterns, overall body posture, and muscle mechanics associated with the forward stroke. Specificity is important because the nervous system recruitment of various motor units are totally different for two dissimilar activities. Pulley weights or a modified rowing machine can be used to simulate stroke mechanics.

Regular resistance training strengthens the paddler and improves paddling economy. Strength stabilizes the paddler’s movements, reduces wasted motion, and minimizes energy losses between the paddler, boat, paddle, and water. A strong, stable “body/boat unit” allows higher quality training and racing. When economy is improved, endurance is enhanced because fewer total muscle fibers are required to produce the force necessary to paddle at a given speed. When exercising fibers are fatigued, they are replaced by rested muscle fibers. Therefore, increased strength in creases economy by a) improving stability, b) decreasing the number of muscle cells required to sustain activity, and c) delaying total fatigue by allowing collections of cells to share the work in an alternating manner.

2. Does exhaustion or stressed breathing limit your performance goals? Paddling is not the best exercise to develop a large cardiac output. Cardiovascular training requires the use of large muscle groups (such as legs) in repetitive motion, non-stop, for relatively long periods of time. Activities include running, bicycling, cross-country skiing, swimming, walking/hiking, etc. Keep in mind your beginning fitness level. Easy walking may provide adequate training stress if you are not comfortable with high intensity work. Vigorous running may be necessary to provide adequate stimulus for improved aerobic fitness if you are already in great shape.

3. Cross training can be used to maintain fitness or perhaps improve paddling performance when you can’t get to the water. Off-season is a perfect time to cross train. The purposes are to slow the de-training effect of inactivity and to strengthen your “weak spots”. If you are “land locked” for a while, increase your running and PRE to maintain fitness.

Don’t give up valuable paddling time in order to cross train, but incorporate PRE and running to compliment your paddling. You will feel strong and fit and your training capacity and racing performance will escalate.

Training Concept #4 - Speed Strategy

2008-12-26T01:00:00.000-08:00

CONCEPT IV: "Speed strategy"

You want to get faster! Gradually increase your ability to paddle fast. Much of that new speed will come from having a higher VO2max rather than from the development of anaerobic capacity. More oxygen processed by the muscles creates more energy, more muscle force, and a higher paddling velocity. Some speed will come from improved economy, because economy means higher speeds without incurring greater oxygen cost.

Some will come from lifting the lactate threshold (LT), because a higher threshold allows speeds to be sustained for longer periods of time. And some will come from better neuromuscular coordination - improved reactivity of the nervous system. This heightened ability to utilize available muscular force to drive the boat forward reduces wasted energy on non-propulsive, stabilizing movements. And some speed will come from pure strength - the ability to stabilize the body and generate large amounts of force.

Optimal speed development involves carrying out a lot of work at target race pace (TRP). The "specificity principle" implies that specific exercise elicits specific adaptations creating specific training effects. In other words, you must practice the specific thing that you want to improve. This practice will also be at an intensity that will boost your lactate threshold paddling velocity (LTPV). LTPV is a great predictor of performance in both endurance and sprint events.

When you paddle faster than LTPV, lactate production outpaces consumption and large amounts of lactate begin to accumulate in the blood. Someone with a high LTPV can paddle faster with less lactate accumulation and less fatigue. As LTPV improves in response to appropriate training, it pushes up VO2max and pulls up paddling velocity. Maintain the existing workouts suggested in the previous articles, but add the following training component.

This speed development strategy is a simple systematic plan that deserves some effort. The essence of this concept is that you must be able to paddle the TRP (target race pace) for a short distance before you can sustain it in a long race. What to do?

1. Determine your TRP. For example, if you are preparing for a 10-mile race, review your times from previous races over the same course, and decide on your goal for this race. Check the pace chart (Table 2) to determine your speed pace for the course. If last year’s time was 1 hour and 44 minutes, your pace was 5.8 mph.

2. Your goal is to break 1:30 this year. Your TRP is 6.7 mph. This is a fairly big step, but see if it works. You need to learn to paddle this new pace reliably. According to the pace chart, you must be able to stroke 1/4 mile in 2 minutes 15 seconds. If necessary, establish a slower goal for a while, because you’ll need to paddle this speed for 8 X 1/4 mile repeats with a 3-minute recovery between each repeat. This should be a hard effort but not an all out sprint. All repeats should be the same speed/time. Otherwise, adjust your pace accordingly.

Table 2. Pace Chart

Continue this recovery time progression until you are down to 1-minute breaks between the repeats. At this point, try 2 x 1 mile repeats, striving for the TRP for each repeat. Now increase your pace for the 8 x 1/4 mile repeats and continue the process.

Note that the 1/4 mile and 1 mile speeds are calculated as steady-state velocities. Because you actually start at zero mph and accelerate for approximately 50 meters, your maximum speed is actually just a bit faster than indicated. This correction factor varies for individuals and is easier to just ignore.

Always establish a goal time for a race. This should not be a wild guess but a sure thing because you have practised TRP. Make your own pace chart to include intended race distances. The influence of waves, wind, and current may affect your overall time, but your performance will improve regardless.

by Bruce von Borstel
Copyright © 1999 [Bruce von Borstel]. All rights reserved.

Training Concept #3 - The 1000 Meter Time Trial

2008-12-24T01:00:00.000-08:00

Concept III. “The 1000 meter time trial”

As the weather gets nicer and the evenings get longer, it is easier to slip in a third weekly workout. The emphasis so far has been to establish that all-important aerobic base including a weekly aerobic paddle, a lactate threshold paddle, and a biweekly long paddle. Now that you’re comfortable with this workload, it’s time to increase the workout intensity by including the 1000-meter (about 850 yds.) time trial. Adding this strategy to your training offers potentially huge benefits from a quick, high intensity workout.

Keep in mind that the purpose of this training series is not to dictate a training program. The intention is to stimulate thought about the effectiveness of your training. Exposure to important components of exercise physiology may help you to critique your training program, develop the best training composition, and derive the greatest benefit from your training time.

Races are the highest quality workouts and can have the greatest impact on your fitness. The time trial is a race against the clock and should be performed at top speed but with your best form. The racing benefits derived from the 1000-meter time trial typically are greater than those from other distances.

The 1000-meter time trial will improve your speed, power, economy, and endurance. These are all the things that we desire in order to enhance our paddling performance. Here are some reasons to focus on the 1000-meter workout:

1) Race pace training increases aerobic capaccity more than a less intense but longer workout.

2) 25% of the energy required to paddle 1000 meters is produced anaerobically. Improved anaerobic capacity will enhance your kicking power at the end of longer races and improve your ability to utilize mid-race surges.

3) Practicing at 1000 meter speeds decreases the "perceived effort"
experienced in longer races.

4) The faster pace develops neuro-muscular coordination for maximum power
production and sustained faster pace.

5) 1000 meter pacing improves your paddling economy in order to allow you to paddle faster for a given effort and to conserve muscle glycogen.

6) This training heightens the aerobic capacity of fast twitch muscles, therefore, increases your VO2max and paddling velocity at lactate threshold.

7) Faster paddling improves biomechanics, dynamic flexibility, and range of motion for greater speed development.

8) Faster turnover develops optimal stroke cadence for racing.

9) Training variation offered by the 1000-meter time trial adds physiologic adaptation specific to that form of training and adds to your overall fitness.

10) The speed developed from the 1000-meter time trial improves performances at longer distances.

A 1000-meter course in a canal is perfect for this time trial. Start with a 20-minute easy warm-up paddle. Record your 1000-meter time so that you can monitor your improvement. Warm-down for 20 minutes. Stretch after your workout and relax while you re-hydrate and replace carbohydrate stores. You should realize large performance benefits for very little training time. The next article introduces a speed training strategy to further prepare you for your big race.

by Bruce von Borstel
Copyright © 1999 [Bruce von Borstel]. All rights reserved.

Training Concept #2 - The Long Training Paddle

2008-12-22T01:00:00.000-08:00

CONCEPT II: “The long training paddle”

The previous training article stressed the importance of using training time effectively. More specifically, maximizing aerobic fitness is the most important means of achieving most racing goals. Concept II carries this theme further by introducing "the long training paddle".

The long training paddle is performed continuously at a relatively comfortable intensity (60-80% VO2max) for an extended length of time. Although the work intensity increases progressively as training improvements are achieved, the training stimulus is generally accomplished by increasing exercise duration. If you decide to try the long paddle, gradually increase a training session on alternate weeks to two hours or more.

There are numerous physiological and psychological benefits derived from the long aerobic paddle. The continuous steady-state workout produces the largest aerobic adaptations in both the central circulation and peripheral tissues. Benefits include: enhancement of oxidative enzymes, improved oxidative potential of both slow-twitch and fast-twitch muscle fibers, increased capillarization, raised cardiac output, heightened VO2max, hypertrophy of slow twitch fibers, increased mitochondria size and density, improved paddling economy, simulation of long race conditions, improved endurance, increased training workload, increased capacity to mobilize and oxidize fat, opportunity to practice fluid/electrolyte/carbohydrate intake, increased paddling comfort, and expanded capacity to withstand fatigue and boredom.

These are all significant training adaptations. However, I will expand on two of these benefits: 1) stimulation of fat metabolism for enduring energy, and 2) increased workload for the paddler with limited training time.

Energy for exercise is typically derived from ingested nutrients, the phosphate pool, muscle and liver glycogen (carbohydrates), and the breakdown of stored fat. Ideally, when we’re racing we want to count on energy contributions from all of these sources. However, these sources are trainable, and readily available energy from fat is crucial in order to maximize performance.

The long aerobic training paddle enhances the rate at which the exercising muscles can utilize fat. Stored fat is the body’s largest source of potential energy. Average fat reserves represent about 100,000 kcal of energy, while carbohydrate energy reserves are less than 2000 kcal. While the quantity of fat available for energy is almost limitless, carbohydrates can be depleted rapidly. As fat becomes the remaining energy source, it will become preferred for much of your endurance performance. Fat is only metabolized in the presence of oxygen and the long paddle is the perfect tool to train the athlete’s ability to mobilize and utilize fat as an enhanced energy source.

The long training paddle is a convenient way for the paddler with time constraints to increase the weekly training workload (training stimulus). If you are currently paddling one hour two days per week and increase one training session to two hours, your weekly workload increases by a very significant 50%. Typically, I will compliment the Wednesday night workouts with a 3-4 hour weekend paddle. This is a productive training regimen,
until more training days become available.

During the long training event, hydrate freely with fresh water. Also, take along an energy supplement in the form of a drink, fruit, cookie, or candy. Use this carbohydrate only if necessary to push you through an energy low. By restricting food intake during the paddle, you place an urgent demand on your fats to be a primary source of energy. At the end of
your exercise, replenish immediately with lots of carbohydrates, electrolytes, and water.

The long paddle should become an important part of your training program. The increased weekly workload will improve your aerobic fitness. The efficient fat metabolism will spare the rapid depletion of glycogen (carbohydrate). On race day, the long paddle will help boost your performance and leave you with a powerful finish.

by Bruce von Borstel
Copyright © 1999 [Bruce von Borstel]. All rights reserved.

Training Concept #1 - Aerobic Training For Aerobic Racing

2008-12-20T01:00:00.000-08:00

CONCEPT I: "Aerobic training for aerobic racing" (or use your time effectively)

This is the first of a series of articles about physical training. The emphasis is directed toward training for canoe and kayak racing, although, preparation for making a Hawaii Kai run or a day cruising around in Kailua Bay involves the same training principles. This series is intended to stimulate thought and discussion about your training program. Are you achieving your racing goals? Have you reached a plateau or are you losing your competitive edge?

Every training session should have a purpose. Most of us are limited to the amount of time that we can spend paddling. So, spend this time effectively and specifically to reach your objectives. Are you expanding your aerobic fitness, building your anaerobic power, pushing your lactate threshold, stimulating fat metabolism, building a strong background for the year 2001 racing season, or fine tuning your fitness for the next race?

Let’s assume that you’ve been spending time in your boat building the requisite paddling skills, fitness base, and stroke mechanics. Regardless of goals, your success will be determined by your underlying aerobic conditioning. Therefore, the first training concept concerns "aerobic training for aerobic racing".

The major energy source for paddling differs depending on the intensity and duration of exercise. Table 1 illustrates the relative contribution of aerobic (reactions involving oxygen) and anaerobic (reactions not requiring oxygen) energy sources. The energy spectrum describes the concept that as exercise progresses beyond several minutes, the aerobic system predominates. By understanding this energy spectrum, it is possible to train for specific improvements of the appropriate energy system.

Table 1. The Energy Spectrum.

Duration of maximum exercise

If the competition lasts longer than 30 minutes, 95% or more of the energy for the race is derived from aerobic sources. When this concept is applied to training, it is clear that most training time should be spent on aerobic development.

For example, if available training time is two days per week and one day is devoted to anaerobic workouts, then 50% of the training time is spent preparing for 5% of the race. A better balance might involve a long aerobic paddle one day and an anaerobic threshold paddle the second day. Aerobic training takes place at an intensity below the anaerobic
threshold. You should be able to talk comfortably and enjoy the scenery at this level. The anaerobic threshold occurs at the intensity at which the breathing rate begins to elevate rapidly. If you are working harder than this, you are training for something else.

Remember to use your time effectively by designing your training composition to compliment your racing. If your race is mostly aerobic, then use most of your time to boost your aerobic system.

by Bruce von Borstel
Copyright © 1999 [Bruce von Borstel]. All rights reserved.

Training Concepts For Paddlers - Intro

2008-12-18T13:00:00.000-08:00

INTRODUCTION:

Every couple of days I will adding a paddling concept from Bruce von Borstel.

Training guidelines for the non-elite paddler are relatively hard to come by. Personal observation of training methods or the lack of training methods dictate the need for the development of a simple (non-technical) but effective training model.

The recreational racer has several obstacles:

1) race distances vary tremendously from 500 meter sprints to 30+ mile open ocean paddles and

2) training time is limited because of jobs and family responsibilities. It is evident that training time must be used effectively to maximize training effect, fitness, and race preparedness.

Paddling offers a multitude of health and wellness benefits for the general population. These include cardiovascular conditioning, musculo-skeletal fitness, weight management, stress reduction, skills and coordination development, enjoyment of the outdoors, social opportunities, friendship, and competition. Guidance in developing canoe and kayak skills, stroke mechanics, and physical competence will help to make the paddling experience more pleasurable, safer, and enduring.

TRAINING CONTENTS

CONCEPT I: "Aerobic training for aerobic racing"

CONCEPT II: "The long training paddle"

CONCEPT III: "The 1000 meter time trial"

CONCEPT IV: "Speed strategy"

CONCEPT V: "Cross training"

CONCEPT VI: "The Heart Rate Monitor"

CONCEPT VII: "The Aging Athlete"

CONCEPT VIII: "Long Distance Paddling"

CONCEPT IX: "Hypothermia"

CONCEPT X: "The Training Balance"

by Bruce von Borstel
Copyright © 1999 [Bruce von Borstel]. All rights reserved.

Sun Run 2009 - 25th Anniversary

2008-12-17T14:40:00.000-08:00

Sunday, April 19 @ 9:00 a.m. - Register online: www.sunrun.com

Get in on the Celebration!

Join in and help us celebrate 25 years of community spirit and personal achievement in health and fitness!

REGISTER EARLY AND SAVE!

Register before the Early Bird deadline of January 31 and pay only $30 for your individual entry. Your fee includes a souvenir 25th Anniversary T-shirt featuring artwork by Tiko Kerr, PLUS a donation to The Vancouver Sun Raise-a-Reader campaign and amateur athletics via the Jerome International Track Classic.

Vancouver Sun subscribers save $2 on their Sun Run registration! The Vancouver Sun subscriber discount option is available on your registration form.

Enter online today at www.sunrun.com, or call 604.689.9441 for more information.

Corporate and School Teams - Early Bird Savings! Rally your friends, family, co-workers, neighbours and classmates together and enter as a team. Save $5 per member registered before the team Early Bird deadline of February 6 (Corporate team early bird entry is $35 per person) and February 13 (School team early bird entry is Students - $17 and Adults - $22 per person). All you need is a minimum of 10 for a Corporate team and 20 for a School team.

* Late additions to your Early Bird team? The final team deadline Corporate teams is March 6 and for School Teams it is March 13. Even if you create your team before the Early Bird deadline, you are welcome to add new people to your team list right up until each deadline noted.

* A fun way to show off! Corporate and school team entry fees include team T-shirts imprinted with your organization logo or school name.

Enter your team online at www.sunrun.com, or call 604.689.9441 for more information.

ICF Congress Update

2008-12-14T21:41:00.000-08:00

The ICF held their annual congress in Rome Italy on November 28 – 29.

Here are some of the highlights from that meeting:

The 2009 Championships will now include a 4X100m sprint relay (male and female K1)– in an effort to make canoeing a more exciting sport for TV. This should be an interesting event, you can see a test event here.

At the 2010 Championships they will also include a 5000m long distance event for both male and female K1’s.

Flatwater Racing will now be known as Canoe Sprint, Slalom Racing is now known as Canoe Slalom, and Marathon Racing will be Canoe Marathon.

I really the really interesting thing was that they changed the events to make it again more TV friendly. So they dropped all of the womens 1000 meters events. As well as the mens C4 1000 meters, mens K4 500 meters, mens C4 500meters, mens K4 200 meters, womens K4 200 meters, and the mens C2 200 meters. See chart below.

Here is the "new" format for the World Championships.

As you can see the regatta is in two sections, the first being the "Olympic" events, and the non "Olympic" events.This should make the regattas next year quicker with having less events. That's if the local regattas follow the same outline as the ICF.

Unfortunately it is the women who will be getting cheated out of all of the 1000m events. It will be interesting to see if this happens at the local level. I certainly hope not. Well see.

Epic Manufacturing Problems In China - Update

2008-12-13T10:52:00.000-08:00

This is posted on Epics website.

As many of you may have read, Epic Kayaks has moved its manufacturing facilities in China. We no longer contract out the building of our boats & paddles to Flying Eagle, the composite boat builder we began working with roughly 3 years ago. We have already moved into a brand new 10,000 square meter (100,000 square foot) factory, with a custom set up for our new production. Our new production company is Hangzhou Epic Boat Co., Ltd., a wholly owned subsidiary of Epic Kayaks, Inc. Controlled directly by Epic, our new factory gives us complete oversight of the entire manufacturing process. This will ensure the best possible efficiency and quality control.

Leading the charge is our new Director of Manufacturing, Dave Kruger. With over 30 years experience in the composite boat industry, and direct knowledge of factory layout and operation, Dave has been invaluable in this transition. He has been in China for the past three months, setting up our new facility and preparing our new production line. The factory is now complete with temperature controlled laminating rooms, high capacity vacuum pumps and a large oven for post curing to optimal properties. The first boats from our new factory will start rolling out in January 2009!

The biggest challenge of this move has been getting all of our molds, equipment, materials and finished product out of the old factory, a process being hindered by Flying Eagle. In July, we mutually agreed with Flying Eagle that Epic would be moving production out of their facility. It was agreed that we would be free to take all Epic possessions, including our molds, which we had contracted Flying Eagle to build (per our designs) and purchased.

As our moving date grew closer, Flying Eagle started making more and more demands. Before we could move our boat molds, they said, we’d need to purchase them AGAIN – paying 100% of what we’d already paid. On top of that we would be paying a currency fluctuation in their favor (they invoiced us in US Dollars for the molds, but then wanted the equivalent Chinese Yuan based on when we purchased) plus an additional 17% tax. They are also demanding that we purchase materials from them at an inflated profit margin compared to what we would pay on the open market, with some of these items being a 2-3 year supply.

To make matters worse, they insisted that we sign a lopsided separation agreement. Once the separation was complete, if we hired any former Flying Eagle employees (even those who had quit many years ago) Epic would be liable to a US $200,000 penalty per employee to be paid to Flying Eagle. If we continued to use the same non proprietary high temperature resin system for mold making, we’d have to pay them a $1 million penalty! There were absolutely no restrictions on the Flying Eagle side – they would be free to do whatever they wanted.

It became clear to us that Flying Eagle was trying to take advantage of a foreign company. They wanted to extort as much money out of us as possible, then put completely unreasonable business restrictions on Epic. They said the only way we’d ever get our property out of their factory was to agree to these ludicrous demands. While we have no intention of stealing their employees or copying their resin system, agreeing to huge penalties could leave us vulnerable to false charges that Flying Eagle may try to level against Epic, in hopes they could collect millions of dollars from us in a Chinese court.

In November, as we attempted to move our manufacturing materials to our new location, our moving truck was stopped at the Flying Eagle factory gate by their security guards. We called the police, and when they arrived we stated that we were simply trying to retrieve our possessions (molds, materials, equipment and finished product – all supplied and/or paid for by Epic.) The police went inside to get Flying Eagle’s side and when they returned, we were told that Epic must pay Flying Eagle RMB 8 million (nearly US $1.2 million) that they claim was owed.

With this ransom put on our property, and after four months of agonizing, time consuming and ultimately fruitless negotiations, we had no choice but to take legal action. We have filed a suit against Flying Eagle in the intermediate level court in Hangzhou, China. We’ll see where this leads; we hope the court system is objective enough to clearly see our charges.

In the meantime, work continues in our new factory. We are already working towards rebuilding some of our molds so that we can maintain production and supply our customers. Fortunately, in anticipation of our move, we have built up our stock of inventory at our headquarters in Charleston, SC; as well as some of our distributors worldwide.

It is unfortunate that this positive move for us has been marred by the complicated scenarios of doing business in a foreign country. We thank you for your support and look forward to bringing you the latest and greatest paddling innovations from our new factory in 2009.

Epic Production Problems With Manufacturer

2008-12-13T08:30:00.000-08:00

Charleston-based kayak company sues Chinese manufacturer By Andy Owens

aowens@scbiznews.com

Published Dec. 10, 2008

A Charleston-based company that sells kayaks around the world has filed a lawsuit against its Chinese manufacturer after the manufacturer refused to release Epic Kayaks' proprietary kayak molds and threatened to put the company out of business in China.

Greg Barton, a two-time Olympic gold and bronze medalist and co-owner of Epic Kayaks, said several American companies doing business in China find themselves embroiled in similar conflicts when they try to end a business relationship with a
Chinese manufacturer.

Now, he's concerned about getting a fair hearing in a Chinese court. Barton and his partner hired attorneys overseas and hope, by taking a legal route, that Fuyang-based Flying Eagle will be pressured to come to an agreement.

"Can we get a fair trial in a Chinese court - an American company going against a Chinese company? Even if we do, are we going to be allowed to conduct business in the same area?" Barton said. "They've said they can put us out of business or make it impossible for us to do business in that area."

The dispute began over project management and pricing in July, some three years after Epic moved its production to Fuyang, an industrial city south of Shanghai. Flying Eagle manufacturers the rowing shells that many national teams used at the 2008 Beijing Olympics.

The dispute led Epic to try to dissolve its business relationship with Flying Eagle and find a new factory in Fuyang. But four months after agreeing in principle to a separation agreement, Flying Eagle refused to release Epic's molds and equipment unless it received "hugely inflated, ever-changing fees that, if paid, would sink the company," Epic said in a statement.

Barton has spent the past three months in China trying to negotiate a settlement and has spent nearly half this year dealing with production in China. As the demands of Flying Eagle kept escalating, including clauses that could potentially leave Epic vulnerable to penalties up to $1 million, Barton said it became clear Flying Eagle officials thought they had Epic "over a barrel."

Epic filed a lawsuit in the intermediate level court in Hangzhou rather than agree to pay a "ransom" for its proprietary property and equipment.

"It's definitely going to have a significant impact on our cash flow and hurt us quite a bit," Barton said. "It's already hurt us for several months."

Barton said Epic Kayaks has some inventory in the United States and in Europe, so the company is able to fill some orders. Epic produces high-performance paddles and kayaks and was born out of a desire to bring modern, well-designed racing technology to touring kayaks.

"It's definitely costing some money but not nearly the value of what they're holding on to," Barton said. "Unless we're able to secure, very quickly, the release of our molds and things, we're going to be rebuilding some of those."

POWERbreathe Update #3

2008-12-08T11:36:00.000-08:00

This week was a little hectic and I did not finish all of my workouts with the POWERbreathe. Even with the reduce training, I still managed to move up on the testing to 580 litres consistently.I have not managed to do a run test yet. Hopefully I will do that this week.

I am now at the 2-1/2 scale, and will be jumping to level 3 mid this week.

POWERbreathe Update #2

2008-12-01T22:24:00.001-08:00

After weeks now with the POWERbreathe, and I am starting to measure a difference. I am consistantly blowing 570 to 580 litres per min now, and I am up to level 2 on the scale. Middle of this week I will be moving up to 2-1/2.

I hope to be starting some run tests soon, to see the difference in my breathing.

P90X Phase Three - Day Sixty Four

2008-12-01T22:19:00.000-08:00

It is back to Chest and Back. Man was I ever bagged. I barely made it through it. I managed to increase my push ups, and a little improve, and I mean little on the pull ups. I am not very good at the pull up part, but I keep on trying. Maybe one day I will be good at them.

Afterwards I gave Ab ripper X a shot, but only lasted half way, and then I completely bonked. I hope to do better on it on Wednesday.

POWERbreathe Update

2008-11-23T21:53:00.000-08:00

Well it has been a week since I started using the POWERbreathe. During the week I have been doing some testing with the flow meter. So far I have not measured any difference in my output.

This weekends practice proved differently. During my paddle workout, I noticed that I was not struggling as much with my breathing during the power ups I was doing during wash riding exercises. It was very noticeable for me. As well, I have made a jump in the level I am using with the POWERbreathe. I am now at level one and going up a half level tomorrow.

I am looking forward to this weeks testing to see if I did it correctly, after feeling a noticeable difference in the boat.

Master Technique Class

2008-11-22T16:49:00.000-08:00

Today's practice was a bit of a disappointment for me. I was really sore from Friday's workout. So not being able to move very well, is not good for technique. So I tried to just go back to the basics for todays paddle on the suggestion of my coach. She really knows her stuff, and could tell today's session was not going to be too productive.

So I just concentrated on keeping my top hand going at eye level and straight across and not dropping. It was a gorgeous day. Sunny and warm, with no wind. It made for a nice paddle of over 10 kms. I kind of lost count of how many laps I completed. I was doing an ok pace and was catching the paddlers in front of me. I caught one paddler, she was going at a good pace, so I stayed with her for a while.

Then I decided to practice so wash riding. So I rode the wash on the right side, and then drop back a few meters and power up on the opposite side, and ride the wash on the left side. I practices this for a couple of minutes. Then I dropped back to chat with Gary and another paddler. Now it was getting a little chilly, so I decided to head in to the dock. As I was going in, I started to do some balance work. It was four stroke with my eyes open and four strokes with my eyes closed. Towards the end near the dock I had to watch out because there is a cable that goes underwater. I have been caught by it before, and got hung up on it. It was a little freaky, but I managed to stay up, and back up off the cable. So I made sure I went wide of it this time.

Another issue I had today was that I was using my Epic large blade for this practice. It wasn't the fact that the large blades are hard to pull, it is that I have shorten the length by quite a bit, and had not changed my tape positions. So I was continuously moving my hands around, trying to find the right spot. Other than the “issues”I was having, it was a nice paddle. Since I don't get on the water as much as I want to these days, all the paddles I get are good ones.

P90X Phase Two - Day Fifty Two

2008-11-19T22:38:00.000-08:00

This was a case of too much, too quickly. I hammered the first half of the exercises, and paid for it in the second half. By the time I got to the end, I could barely do the exercises, especially the max rep pull ups. I could only do half of what I normally do. Even though I died at the end, I still think it is better to go all out and die, versus not going hard, just to make the rep count at the end.

This turned out to be my best Ab Ripper X workout yet. I am still struggling with the heels to the sky exercise. With my hamstrings being as tight as they are, I can't get my legs straight, so I have to do the exercise with them bent.

P90X Phase Two - Day Fifty One

2008-11-18T23:36:00.000-08:00

Another good round of Plyometrics. I really liked today's workout, I really pushed most of the exercises. There seems to be one exercise per set that is a real killer for me. Rock Stars, Hot Foot, Etc.are the ones I really have to push it, because I find them quite hard.

As I am doing the workout, I keep thinking I am going to die, but I keep pushing myself, and at the end, I think that wasn't so bad. Ha ha ya right. I I may bitch and whine about some of the exercises, but I love it. It is makes you want to work hard. It is like when you are doing a training session in the K1 or Surf ski, and you just dog it. This is like having your coach right next to you pushing you to work.

Fitness Town P90X Sale

2008-11-18T12:36:00.000-08:00

News & Events | P90X is now available

P90X (as seen on the official P90X website) is a revolutionary system of 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. You'll also receive a comprehensive 3-phase nutrition plan, specially designed supplement options, a detailed fitness guide, a calendar to track your progress, online peer support, and much more. Your personal trainer, Tony Horton, will keep you engaged every step of the way, and you won't believe your results!

P90X complete fitness package

Why is P90X so effective?

The secret behind the P90X system is an advanced training technique called "Muscle Confusion," which accelerates the results process by constantly introducing new moves and routines so your body never plateaus, and you never get bored! Whether you want to get lean, bulk up, or just plain get ripped, there's an endless variety of ways to mix and match the routines to keep you motivated the full 90 days and beyond!
How does P90X work?

Tony Horton showing sitting curl

Two words: Muscle Confusion. By providing an extensive variety of different moves that take time to master, P90X is continually challenging the body's muscles into new growth. The more you confuse the muscle, the harder your body has to work to keep up; the more variety you put into your workout, the better and faster your results will be.

The flaw with many fitness products is that they all lead to a "plateau" where the body becomes accustomed to the routines, resulting in diminished effectiveness. P90X avoids this plateau effect by switching things up to keep the body guessing for the entire 90 days. Which means IT NEVER GETS EASY. By breaking old routines and opening new doors, secondary and tertiary muscles are constantly being activated and developed.

What can you expect?

Drea showing abs

You can expect to develop skills, coordination, and flexibility you never dreamed possible. You can expect to sharpen your knowledge of smart eating and discover healthy diet choices. And you can expect to sweat. A lot.

So, what are you waiting for? Join the extreme fitness revolution today!

The complete P90X system includes:

The Power 90X Exercise Program on DVD is a revolutionary system of 12 sweat inducing, muscle pumping workouts designed to transform your body from regular to ripped in just 90 days.

- 12 Extreme Training Routines (On Disk) with Introduction DVD
- Fitness Guide
- Workout Calendar
- Nutrition Plan Book

Discs Include:

- 1. Chest & Back
- 2. Plyometrics
- 3. Shoulders & Arms
- 4. Yoga X
- 5. Legs & Back
- 6. Kenpo X
- 7. X Stretch
- 8. Core Synergistics
- 9. Chest, Shoulders & Triceps
- 10. Back & Biceps
- 11. Cardio X
- 12. Ab Ripper X
- Plus the "How to Bring it" Instructional DVD

Each DVD is designed with a specific fitness objective, with guides to help get you started The programme also includes a 3-Phase Nutrition Plan designed to help you lose fat while maintaining high energy levels.

The Fitness Guide is packed with valuable fitness information to help you get the most out of your program. You'll also get a fitness calendar which allows you to set your workout goals, track your progress and stay motivated.
Price on-line: $119.99 plus $20.00 S&H = $139.99
Price on TV: $119.99 plus $10.00 S&H = $129.99
Price in other stores: $109 and up...
Price at Fitness Town is only $98.00!CDN

Pickup your copy today at any of our Fitness Town locations

P90X Phase Two - Day Fifty

2008-11-17T22:35:00.001-08:00

Back to Chest, Shoulders and Triceps. Today's workout was ok, not too hard. and not too easy. I push it where I could and maintained last weeks effort when I could not.The one arm push ups are still hard being in the middle of the workout. I am still doing them on my knees, but I am going fairly low to the ground.

After Chest, Shoulders and Triceps it was straight into Ab Ripper X. It was my best performance yet doing it. There was only two exercises out of eleven that I could not keep up, but I would still finish it, just not at the speed of the group.

Product Testing: POWERbreathe

2008-11-16T06:36:00.001-08:00

This week I have started product testing a POWERbreathe, and for the next eight to ten weeks I will be updating the blog with the weekly updates on my progress.

The POWERbreathe is used by Triathletes, Swimmers, Rowers, Bicycle Racers, Runners, etc., and the list goes on.

Check out the web site: www.powerbreathe.com.

As well as being a sports training device, it is also a medical device for people with Asthma, COPD, Bronchitis, etc, and is listed as a Class 1 medical device.

How It Works

“POWERbreathe will make your breathing muscles stronger, reducing breathlessness during exercise or activity. POWERbreathe uses a technique known as resistance training. This strengthens the breathing muscles by making them work harder, in much the same way as you might using weights to increase the strength of your arm muscles."

“When training with POWERbreathe, you notice that you have to work harder to breathe in. This is the effect of resistance training acting on the muscles used to inhale – primarily the diapharm and rib cage muscles. When breathing out, there is no resistance and you can breathe out normally, allowing the chest and breathing muscles to relax, naturally pushing the air form your lungs.”

When I saw the product and decided to test it, I knew I needed a “baseline” to go from to check the results that I would be measuring during the testing. So I went out and bought a personal flow meter from the drug store. After reading how to correctly measure my breath, I tested myself for a week before starting with the POWERbreathe. My baseline is an average level of 560 LPM, (litres per minute) and will be measuring this once a day to check my progress.

Twice a day I will be using the POWERbreathe, once in the morning and once in the evening, with a total of 30 breaths in each set. As it gets easier to do the 30 breaths, I will increase the resistance. This week I started at the lowest setting of 0, and it was tough to get through, but I managed and by the end of the week I was ready to go up a level.

I would like to thank Robert Remington and the rest of the people at Remington Medical for the demo unit and all the help I have received.

P90X Phase Two - Day Forty Five

2008-11-12T21:10:00.000-08:00

Today is the half way point on the first round of P90X. I am behind one day this week so tonights workout was Plyometrics.

It was a good workout, and I almost can do the Rock Stars using my arms. Being such an uncoordinated spaz makes this exercise a little tough some days. The only problem with todays workout was I think I pulled one of the muscles in my right leg. It is very sore now.Hopefully it is not serious and it will go away / heal quickly.

P90X Phase Two - Day Forty Four

2008-11-11T17:15:00.000-08:00

Missed yesterdays workout, so I did it today. It was Chest, Shoulders, and Triceps. I managed to make some minor improvements from the last time. On some of the exercises, I could push it pasty where I was before, but on some I could just do what I had done last time.

Then it was straight into Ab Ripper X. It is still hard on my lower back but I push it where I can, and ease off where I can't. Eventually I will be able to go the full distance with this workout, it is just going to take time.

P90X Phase Two - Day Forty Two

2008-11-09T18:03:00.001-08:00

Today was as usual, a make up day. I have missed both Yoga X on Thursday and Kenpo on Saturday do to scheduling conflicts. So I decided to go for Yoga X as the workout I made up.

I really went for it all the way up to Warrior Three. With each move I would really push myself to go farther than before. Once I got to Warrior Three things started to get too tough. I had to drop my back leg to the ground to do the moves, but I still pushed the exercise as much as I could.I would twist as far as I could on the Half Moons, and with each breath go a little more.

It was a very good session, and I am glad I did it. One of the main things in the boat is balance, and Yoga really works you over in that department. I highly recommend it to improve your balance, flexibility, strength, and endurance.

Ab Ripper X

2008-11-07T23:43:00.000-08:00

My third round of Ab Ripper X was the best so far. I some what managed to keep up. Now I have to work on keeping my legs straight. The hardest one are the two where you raise your legs straight up in the air. It really starts to hurt my lower back, so I roll up a towel to support my back. It seems to work.

P90X Phase Two - Day Forty

2008-11-07T23:38:00.000-08:00

Another round of Legs and Back. My ability to do pull ups is still not that great. In this workout you end up doing around 100 pull ups. I do not find it fun tonight. More like a chore in fact, but I managed to fight my way through it. I will feel good about it in the morning, but not right now.

P90x Phase Two - Day Thirty Nine

2008-11-06T05:59:00.001-08:00

I was late getting in last night, so I skipped Ab Ripper X. So this morning as my "reward", I did Ab Ripper X. Oh boy, what a way to start the day. I still do not like Ab Ripper X but I have a goal of doing them all from now on. God help me.

Sun Run Training Run #1

2008-11-05T16:51:00.000-08:00

Today was my first Vancouver Sun Run training run. It was just an easy 6 km jog just to shake out the cobwebs known as my running.

The entire workout was only 41 minutes long, which consisted of:

5 minute warm up
15 minute jog
1 minute walk break
15 minute jog
5 minute cool down.

During the jog, I concentrated on technique, landing on my forefoot, and springing off with each stride. I kept the stride itself to a short distance, but kept the turn over at a medium pace. Also I focused on driving my elbows back, and keeping my arm bent at less than 90 degrees. (hands closer to my feet) This helps in keeping my shoulders from shrugging while I am running.

It was a good workout, after having not ran in so many months.

P90X Phase Two - Day Thirty Eight

2008-11-05T06:23:00.000-08:00

This mornings workout was Back & Biceps. This was another of the workout that does not have repeats in it. So it was hard to determine the amount of weights I should use for each exercise. So I erred on the side of caution and backed it down a bit. Starting with lighter weights until I could figure the exercise out.

I marked down in my log book if the weight was easy, medium, or hard. So the next time, I can "bring it". This week repeats for the next three weeks, so I will be doing this each week. Trying to best the previous weeks high score, so to speak.

I must admit, this program even though it is tough,(or as tough as you want to make it) is a lot of fun.

P90X Phase Two - Day Thirty Seven

2008-11-04T06:25:00.000-08:00

It has only been 6 hours since the last workout, and here I am doing Plyometrics this morning.

I was really bagged this morning, but I managed to keep up with everything except the single leg hopping. I still have difficulty in doing the criss - cross. So I just hop up and down instead.

By the time I was finish I was drained. It felt good, but I am going to be knackered for the rest of the day.

Ab Ripper X

2008-11-03T22:17:00.000-08:00

I did a round of Ab Ripper X. I don't do these workouts too often. I know I should but for me these are really difficult, and I don't really like it. It is totally wrong attitude, and I need to change that fast.

By the time I was finished this workout, I was shaking, and completely soaked from sweat. I glad I made it through it. I will use this session as my motivation for the next Ab Ripper X.

P90X Phase Two - Day Thirty Six

2008-11-03T21:45:00.000-08:00

Today is the first day of the second phase. I am one third of the way through the first round. It is kind of a milestone in my journey for better fitness, and being able to go faster in the boat.

I thought that Shoulders and Arms was a good workout. It was nothing compared to Chest, Shoulders and Arms. This workout is great. For the first time through this workout, I took it easy on the weight. Good thing. Even with the lighter weights I was struggling with the last three reps. The slow motion push up were specially hard. Going down for a count of four, and back up to a count of four, and it seems Tony counts way too slow. The one arm push ups I had to do it on my knees, there was no way I was going to able to do it with straight legs at that point.

My personal favourite exercise in this workout was the pike presses. It is a kind of do or die exercise. If you fail part way, you are going to do a face plant guaranteed.

P90X Phase One - Day Thirty Five

2008-11-02T12:31:00.000-08:00

This session of Yoga was a hard one. I was doing ok with the moves all the way up to Reverse Warrior, and then things went south. I was really struggling with Warrior Three. I had to drop one one knee more than once on each side.

The balance moves were good, but anything that required me to keep my leg straight wasn't going too well. My Hamstring are not very flexible at this time. This is an area I really need to work on, if I am going to improve at this.

Masters Technique Session

2008-11-01T17:05:00.000-07:00

Today was a Masters Technique class at Burnaby Lake. I have missed the last three or four sessions.Since that time the ranks have swollen to over 12 paddlers. There was around 13 or 14 K1s out on the lake today. It was a prefect day for paddling, no rain, no wind, and it was actually warm out. I had to strip down to one long sleeve shirt after one lap of the lake.

I got to the lake early so I could set up my Thunder and get a good warm up and stretch. I did a short dryland warm-up of running in place, with high knees and wide stance, much the same as in P90X. Then I did all my stretches, especially working on the my legs, or so I thought.

There were so many boats that there was a line up to get out on the water. Once on my way down the lake, I realized that I did not in fact stretch my Hamstrings enough, because boy could I feel them, they were really tight. I even considered turning around to go back to the dock to stretch them, but I kept going.

My balance was pretty good today, I had no emergency braces at all. My stroke rate was medium, some where around 80, and I was just concentrating on technique. After about two laps of the lake, the call came from my coach, to turn around and see her. She said she was going to video me and observe my stroke. I told her to give me a few meters for the steam on my glasses to clear up. She said I didn't need to see.

So off we went down the lake. It never fails, the video camera always makes me nervous, and it sure showed. Then we stopped and discussed my areas of improvement. As usual, I am leaning too far back, and losing it at the catch. (Hamstrings too tight) I was going to slow with my rotation at the hips (Hamstrings too tight) and not enough slide. I was cycling too fast and not pausing for the setup. I need to slow down at the setup with a horizontal shaft, "before" putting the blade in for the catch.

This is why you have a coach. They are able to see where you cannot, the errors in your technique, and give you ways of correcting the problems.

After the video section I did two more laps and then headed in. It is good to see so many new faces to the club. Most of them are from the Tuesday night races in Deep Cove. Good job Chris and Gary for promoting the club. Next weekend I will back at the slough to train in K1.

P90X Phase One - Day Thirty Three

2008-10-31T06:37:00.000-07:00

Core Synergistics was the workout this morning. Today I was sluggish, and wasn't keeping up on some of the exercises. I kept an even pace throughout the workout, but could not get into the "X" level of it. As usual I did the extra. It does not make sense to me to stop, and fast forward to the cool down. Just keep going and do the extra stuff, at the end you feel much better for doing it.

Still having difficultly in doing the banana to superman. Will keep working on it. Presently I am setting up my calendar to do two rounds of P90X. The next one will be doubles, and should take me to the start of the spring surf ski racing.

P90X Phase One - Day Thirty One

2008-10-29T06:36:00.000-07:00

This mornings workout was Kenpo. The one issue I have with this workout is that there is not enough of a warm up for the legs. So the next time I am going to do this one, I will do a separate warm up before I start.

At 5 in the morning, things are just not ready to go full out, and my hamstrings were not up to the task today. My kicks were basically pathetic. The punches no problem, actually they were a relief after trying to do the kicks. As with the other workouts, this is just another part to work on to get better. The workout is fast paced and fun.

I was still sweating from it, even after my shower. It really gets the heart pumping, and I guess that is what it is all about.

P90X Phase One - Day Thirty

2008-10-28T06:15:00.000-07:00

Wow thirty days already. Time really flies when you are focused.

This mornings workout was Core Synergistics, and after only getting about 4-1/2 hours sleep, it was difficult. This is really a great core workout, and I felt it afterwards. On this first run through I did not add any weights to the exercises, just worked on form.

This was a good idea, especially doing the Lunge, Kick Back, Curl, Press routine. I tries it first with weights but had to drop them because I was such a spaz, I kept tipping over. I also had trouble doing the Superman to Banana exercise. Going from Superman to Banana I had no problems, but going the opposite way, I had to push off with my hand every time.

No one is perfect right off the get go, and these are areas I need to work on. It what makes this program fun. Learning new exercises and moves makes it interesting and challenging.

P90X Phase One - Day Twenty Nine

2008-10-27T22:02:00.001-07:00

Today's workout was Yoga X, and It is becoming my favourite session. When I started doing this workout at the beginning, I cannot tell you how many times I fell over. I was thinking that Tony and the group was not human, but I kept working at it, and now I can go through the workout without falling.

Mind you my form is still no where near to the group. but I am going to keep pushing it. This workout has really helped my flexibility, and this will show up in the boat. My Quads and Hamstrings have always been really tight, which does not equal a good leg drive. The looser the muscles the better the drive with each stroke. It will also help prevent injuries, and increase my endurance.

P90X Phase One - Day Twenty Eight

2008-10-26T20:32:00.001-07:00

Today I tried as usual to play catch up on the workouts that I missed. It was a grinder doing Legs & Back. It has a lot of pull ups, which is my weakest area of all, but even with that said, I have made improvements doing them. Small improvements, but improvements all the same.

Tomorrow I start week #4, and the cardio section of the program.

Monday: Yoga X
Tuesday: Core Synergistics
Wednesday: Kempo X
Thursday: X Stretch
Friday: Core Synergistics
Saturday: Yoga X
Sunday: X Stretch

It will be a good week of workouts, that's for sure.

P90X Phase One - Day Twenty Four

2008-10-22T20:32:00.001-07:00

Today was my fourth round of shoulders and Arms, because I am re-doing week three over again.
Even with my cold, I managed to keep the same intensity was the last time I did this workout. The only exercise I did not match was the second round of Tricep Extensions. I had to stop two reps short because I was going to drop the weight on my head.

Since I have started P90X, my chair dips have gone from 20 reps to 40 reps, with my butt just short of touching the floor. Those last 5 reps are a killer. I am also up to 20 Side Tri-Rises, again the last three or so reps are difficult, to say the least.

Even though I am struggling with the weights I am using, I need to start looking for heavier ones. So I can decrease the number of reps I am doing. Less reps with heavier weights is where I am heading towards.

P90X Phase One - Day Twenty Three

2008-10-21T21:17:00.001-07:00

Back on track with the workouts. Today was another plyometrics session. It is becoming one of my favourite workouts because it is a grinder. It really makes you want to work hard.

Even though I have been only at it for a little over three weeks, including the pre-P90X sessions, I am starting to see results. I need to add another hole in my belt, to tighten it up more, and I have lost about 5 lbs. Cool.

Tomorrow it is back to the weights and my top work out, Shoulders and Arms

P90X Phase One - Day Twenty-Two

2008-10-20T22:21:00.000-07:00

Today is my re-start of week three. Last week I had a cold, and wasn't feeling that great that I only managed one P90X workout all week. So I decided to re-start at week three. I managed to go beyond what I did last time with some of the exercises, but on others I bombed and could only do half the reps.

That is what it all about. Trying to better the last time, and kept on improving. Even if it just one more rep than last time or more weight with the same number of reps. Inch by inch, step by step, just keep pushing yourself, and you will get better.

Deep Cove Distance Surf Ski Paddle

2008-10-19T21:41:00.000-07:00

It has been two weeks since I was actually in a boat, that you can paddle. It was a group paddle out of Deep Cove, on a beautiful partly sunny day. It was a well organized paddle and thanks goes to Jeff of SurfSkiBC for setting it up.

It was a good turn out with eight paddlers taking part. There was Jeff in a Fenn XT, Katja in a Think Legend, John in his Fenn Millinium, Ben in a Fenn 6, Tom in a Westside X-Par missle, Gary in a Think EVO, Caroline in her Huki SX-1, and myself in a Think EVO.

We had a brief discussion on which course we were going to do, and the north or old marathon course was picked. this would take us out of the cove going, of course north, to the power stations and back. So off we went, at a nice easy pace. The pace was perfect for practising technique, and since I had missed the previous days' Technique Class, this is what I needed.

As I was paddling along, I heard a boat motor coming from behind. I turned and saw Tom riding the stern wash of a big sail boat that was going up the arm. So I jumped over and rode the side wash for a little while. Then I dropped off the waves and let it go for a short distance, and then hammered along the side wash back up to the boat. It was a good drill, but very tiring. By this time Ben and John were up in the distance ahead. We managed to get spread out a bit, but every once in a while the leaders would stop and we would regroup.

As we were coming to the point where we turn to cross the arm to head over to the power stations on the east side of the arm, I saw a familiar face coming towards us. It turned out to be Bern coming back from paddling to the end of the arm and back. This was a long paddle of about X kilometers.

We all stopped and grouped up to cross the arm together. Caroline had cut the corner, and was at the north power station waiting for us to cross. As we headed south along the east side of the arm back to the cove, we were four across, and cruising at a nice pace. I could see Tom off to our right closer to the middle of the arm, and Gary and Caroline bringing up the rear. As we came to Twin Islands, the front group stopped for a quick rest and then we were all off in different directions.

Jeff and Katja headed towards Bedwell Bay, John and Ben headed towards Raccoon, and Tom and myself waited for Gary and Caroline to catch up. Tom and I discussed which way to go, and I said I was just going to head straight to the cove from here. Once Gary and Caroline had caught up, off we went in a group of four. Once we had passed Raccoon, I could not see which way Ben and John went. It turned out that they went towards Jugg. As we headed towards the cove, our group split in two, with Tom and Caroline going down the middle, and Gary and myself heading over to the west side of the arm.

At this point I was starting to get fairly bagged, but I looked over and Gary was going strong, so I sucked it up, and kept up the pace. It wasn't until we got inside the cove did Gary say I needed to take it easy on him. The whole time I thought Gary was driving the pace. Oh Well.
Since I did not know when I was going to get out actually paddle with a group, I decided to crank up the pace, just for fun. At first it was 10 kph, then I upped it to 11kph, and then I had some left in the tank, and pushed it pass 12 kph. It was a good hard push at the end of a great paddle. Hopefully I will start feeling a little better, for the next paddle. hopefully next weekend in the Thunder. So the paddle ended up being 18+ kilometers in two hours.

P90X Phase One - Day Seventeen

2008-10-15T22:17:00.000-07:00

I have the past two days of P90X, one because of travel and the second because of illness. Monday had to be the worst day on the ferries I have ever experienced.The first ferry out of Earl's Cove was an hour late. Which made us late for the ferry at Langdale. We had a two boat wait while in Langdale, so my evening was completely shot. So no Chest and Back workout.

The next night, my cold was getting the best of me, and so no workout. So tonight I was really looking forward to getting back on track. Tonight's workout was Shoulders and Arms, which is one of my favourites. I upped the weight and lowered the number of reps. That sure made a big difference. I could barely hold the pencil to mark down my info after each exercise. I tried to do each exercise to failure, and at one point I thought I was going to drop one of the weights on my head during the laying down triceps extensions.

This weeks schedule is a little crazy trying to get all the workouts in, I might decide to re-do this week.

P90X Phase One - Day Fourteen AM

2008-10-10T22:31:00.000-07:00

I was so bagged from traveling up the coast yesterday, that I did not do the Kenpo workout, but did it this morning instead.

This is definately a cardio workout, wth not much if any breaks inbetween sets. For the breaks you have a choice of running in place, jump rope, and jumping Xs, or actually taking the 30 seconds break. I did the cardio. This workout is a tough one. I main problem was with the kicks to the side and back. I had to really slow down and concentrate on my form, verses speed and power.

Hopefully I will find time tonight to do the X Stretch workout, but I am not going to hold my breath.

P90X Phase One - Day Twelve

2008-10-10T22:21:00.000-07:00

Another round of legs and back. This time I didn't progress as well as I wanted. I managed to do one or two reps more on some of the pull ups, but basically stayed the same.

The wall squats are a killer. I still can't go the full 60 seconds at 90 degrees. For some reason I am better at the one leg version verses the two leg one. Also my coordination when doing the three way squats with kicks, is quite humorous to watch. What a spaz, but I still keep going no matter how stupid I look.

One Year To Go

2008-10-10T06:00:00.000-07:00

Today is a special day, it is the one year count down to the World Masters Games.

No other multi-sport event in the world attracts as many participants as the World Masters Games. Since 1985 the Games have brought together mature aged sports men and women from around the globe who share a commitment to the simple philosophy of "sport for life".

"Masters" is simply an age designation; it does not denote a level of proficiency or a particular achievement. To compete, all you need to do is to satisfy the age criteria for your sport. The World Masters Games are for you.

The World Masters Games have been held on six previous occasions:

Toronto 1985
Copenhagen 1989
Brisbane 1994
Portland 1998
Melbourne 2002
Edmonton 2005

The seventh Games will be held in Australia's global city, Sydney, from 10 - 18 October 2009.

The sports for the Sydney 2009 World Masters Games were endorsed by the Games Advisory Committee in April 2006 and subsequently approved by the International Masters Games Association (IMGA).

The sports are separated into two groups;
The Core Sports that must be conducted under our contract with IMGA are:

Archery                  Athletics                    Badminton
Basketball               Canoe/Kayak              Cycling
Football (Soccer)      Hockey (Field)            Orienteering
Rowing                   Shooting                    Softball
Squash                   Table Tennis               Weightlifting

SWMGOC recommended the following Optional Sports that have all been approved by the IMGA.

Baseball                 Diving                       Golf
Lawn Bowls              Netball                      Rugby
Sailing                  Surf Lifesaving            Swimming
Tennis                   Touch Football           Volleyball
Water Polo

Optional Sports and disciplines in the Core Sports have been chosen on the basis of:
Their tradition in the World Masters Games and other similar events,
Sports expected to attract a base number of participants,
The response by Sports Associations when invited to submit a case for their sport to be included,
Local interest in the sport, and Venue suitability and availability.
A discipline of a sport that did not meet the majority of these criteria may not be included in these Games.

Triathlon has been in previous World Masters Games but at this stage will not be included in the Sydney 2009 World Masters Games as the International Triathlon Union (ITU) is no longer a member of the International Masters Games Association (IMGA) and have resisted our invitation to be involved in the Games. However, we remain open to any future change of direction by ITU and suggest that you occasionally check the Sydney 2009 World Masters Games website for updates.

Mountain Biking will not be included in the Sydney 2009 World Masters Games.

Registration ...
Ready to Register for the Sydney 2009 World Master Games? To start, you must first complete our personal details form. This will provide you with a User ID and Password to access myGames.

Please allow up to 5 minutes to complete this form and approximately 15 minutes to register for the Games. Click here to start your Games registration.

P90X Phase One - Day Eleven PM

2008-10-09T21:46:00.000-07:00

Just finished Yoga X. As with the other workouts Yoga X was a "little" easier. I still have balance issue, but isn't that what it is all about. I am finding that I can remember the poses better, and can move form one to the other fairly easily.

This is definitely a good workout, that works every muscle in your body. This is what killed my abs last week. We will see how they feel tomorrow.

P90X Phase One - Day Eleven AM

2008-10-09T09:30:00.000-07:00

I did not have enough time to do day ten's workout of shoulders and arms so I did it this morning. So today is going to be a double day.

I am bagged from this workout because I really pushed on it. The max reps from the last time I did this one, was my starting point for todays. I had to pause the DVD a couple of times, once to get in the reps I wanted to do, and once just to catch my breath. By the time I was finished my arms were and shoulders were rock solid. Thank god, there is a cool down, and a hot shower afterwards.

During the few exercises that they go through that has a mandatory 16 reps, I actual did more. What a rebel eh.I would do an extra 4 more reps with each exercise.Even though this only week two of thirteen, I am starting to feel a difference. The weights I am using are getting easier to do at the same number of reps. So I am increasing the number of reps first, and then increasing the weight.

Tonight's workout will be Yoga X, which I am looking forward to. Simply to see if I can do it better than the last time.

P90X Phase One - Day Nine

2008-10-07T22:20:00.000-07:00

I just finished my second Plyometrics workout. It was a good one today. I managed to keep up to the video, i.e. no extra long water breaks, just kept the DVD going. Also I managed to only modify two of the exercises.

The Rock star, where I only did the legs part of it. I am too much of a spaz to get the hand part down just yet. Which made it so I could do the whole exercise without stopping.

I also had to modify the one legged criss-cross. In stead of doing the cross pattern, I just hopped up and down in one spot. Again this made it so I could finish the entire exercise with the group.

The sweat part hasn't changed either, I am totally soaked yet again, and loving it. this is what I need. A good kick in the butt, to get into better shape.

P90X Phase One – Day Eight

2008-10-06T21:40:00.000-07:00

Today was the first repeat week of P90X. I did the Chest and Back workout. This one was a bit of a killer this time for two reasons. First I up the reps, and my abs were sore from the Yoga X I did on the weekend. I never realized how much you use your abs on pull ups, but boy could I really feel it with each rep.

I really went out too hard on the first set, and paid for it on the second. There were a couple of exercises that I did not pass the number of reps on the first set. These were of course the pull up ones.
The push up exercises and the weight exercises, I manage to meet or beat the numbers of reps. By the time I was finished, I was beat. There was no way I was going to be able to do the Ab Ripper X workout afterwards, so I skipped it.

I also found out why you should not do these workouts after eating. I did not think I was going to make it without running to the bathroom. So note to self, do not do these workouts within an hour of eating, or you will pay.

P90X Phase One - Day Five?

2008-10-05T20:42:00.000-07:00

Well I just finished Fridays workout of Legs & Back. So I managed to only one day short this week. This gives me incentive to complete all the exercises this coming week. I am going to try and do them before going to work. That means getting up early and doing them.

It is going to be tough getting up at 5 am just to work out, but it is the end result I am striving for. Which means in way better shape and faster as a result in the boat. Of course this will not help my technique in any way, but I will have more power to propel the boat forward.

I am having a tough time with the pull ups. The first sets are ok, but as the workout goes on, I get sweater and sweater, and my hands keep slipping off the bar. I am going to have to use some hockey tape to make it so I don't slide off.

P90X Phase One - Day Four

2008-10-04T12:33:00.000-07:00

Since I am way behind schedule, I did Yoga X this morning.

It is a lot harder than I imagined. There are positions that right now I just cannot do. So I do them the best that I can and just keep going. I managed not to fall over doing the workout, but I think that was just a fluke.I certainly do not have the flexibility of the people on the DVD, but that is why I got it in the first place. duh. If I was good at it I wouldn't be using this system.

The workout is the longest of the series at 1-1/2 hrs.long, but worth every minute. It is definately one of the best of the twelve, and most likely the hardest.

P90X Phase One - Day Three

2008-10-03T09:31:00.001-07:00

I am really getting behind with this program. I missed last night's workout, so I got up early this morning and did the Shoulders & Arms workout. Sometime today I have to do the Ab Ripper X workout as well.

On the weekend I have to do two workout per day to catch up on top of my paddling workout on Sunday. It is going to be a tough weekend for sure. Then I get to start the whole thing again on Monday.

Next week I will make sure that I don't miss any more workouts. Trying to make them up is painful.

P90X Phase One - Day Two

2008-10-01T21:58:00.000-07:00

Todays workout was plyometrics. Which turned out to be a really hard one. It is just under an hour of jumps, squats, and lunges. Some of the exercises I had to do the modified version because there was no way I could do the regular form. Even then it was hard. Sixty seconds of jump, reversing squats is a killer, especially at the 45 second mark. That is where it is really burning good, and I had to zone out just to finish it.

Hopefully I will get better at it in the weeks to come. This workout is one of the few that you do every week for the full 90 days.

P90X Phase One - Day One

2008-09-30T22:58:00.000-07:00

I was so bagged from the regatta, that I started my P90X one day late. I have to shift everything over one day for this week. Meaning there will be no rest day on Sunday. Next week I will be back on track.

First up was the Chest & Back workout. This is a series of push and pull exercises. Going from push ups to pull ups. I listened to Tony and paced myself for the first set on most of the exercises. Since I had done this workout before, I knew what to expect.

As with all of the DVDs, I was soaked by the time I was finished. These are excellent workouts and guaranteed to work you.

B.C. Masters Day One

2008-09-27T21:45:00.000-07:00

Today the first day of the B.C. Masters at Whonnock Lake in Maple Ridge. One of the first races to go was the masters K1 500 meters. I was in the first heat of two. The progression was going to be the first three to the final and the next three fastest times of the heats to the final. I was in lane five, just looking to get third place or better, so I could move on.

My start was a little shaky, but I recovered quickly, and soon found myself sitting in forth. So I started to pull harder to try and move up. as I was doing this I could hear the referee start yelling at boat two. He was telling him to move to the right, that he was out of his lane. Then I heard the guy on my right yell to him that he was in his lane, but there was no stopping him. He came flying across all of the lanes. Seeing this I knew that he was going to be disqualified, and I was heading to a third place finish.

Sure enough I managed to come in third and boat #2 was disqualified. I felt bad for him because two years earlier, I had done the exact same thing. If you look just a little to the left, it looks like your lane and you follow it. You don't realize that you are crossing lane, and the referee is yelling at “you”. After the second heat, and the times were posted, I checked to see if the DQ hadn't happen would I have still made the final. It turned out that my time would have gotten me in anyways.

Next up for me was the K4 500 meters. This was about an hour and a half away, so I had lots of time to relax and eat. Since it was cloudy and cold, I made sure that I was dressed warm. We got our boat setup, and headed out for a warm up. I was in seat four, which comes in handy. People can't see how badly I am paddling. So the order in the boat was Jeff, Dan, Hugh, and myself. We practised a couple of starts. Six hard slow power strokes , and then smoothly building the stroke rate up.

Our start was a little rocky , but after about 50 meters we got into sync. We held our own, but could not catch Victoria, and came in second. It was a good race. After thanking everyone for a good race, it was off to the beach, and some warm clothes. Another hour plus wait before the 500 meter final. The sun actually managed to come out, and the warmth was appreciated after a cold morning.

I managed to get some sleep before the final. For the final, I switched the high seat for the low seat in the Super Lancer, which would help me put more power on the blade without having to deal with balance. I was in lane two, for the final. After a brief warm up, I headed for the start line. I looked down my lane and made sure that I had the correct colour of buoy on my right side. That way I would not cross into the other lanes.

My start was ok, but still needs work. Right from the get go, I was about four boats down on the start. For some reason I could not concentrate on technique and was basically flailing around. This does not make for speed in the boat. I think I came in sixth or seventh.

So I managed to make my goal of making it into the finals of the K1, but I was hoping to be closer to the front at the end. Being that regattas and racing against guys that are faster than you, helps you determine how much training you need to do. In this case, a lot. Also you get to observe the technique that makes a boat go fast. By watching the younger and faster paddlers, you can see what works and what does not, in terms of boat speed. It is helpful just to sit back and watch.

Next up was the 2000 meter race. I was number 10, but the order really doesn't make I difference. No one really line up in order on these races. The starter tries to get it right, but the paddlers are not really helpful, by lining up before being called to the line. My self included.I moved over to the middle of the start line, to get a better line to the turn at the end of the course.

The start was fast, with Jaden and Garth blasting off. By the time I was almost at the turn, I think I was sitting in 8th or 9th. The whole time I just kept concentrating on putting the blade in vertically and pulling hard. I was behind Karol the whole 2000 meters, and could not get any closer than about three boat lengths. I did manage to keep other people behind me from passing. I could hear Steve behind me, and it acted like a motivation thing, to keep pushing.

It was a good hard race, and I am happy with my performance.

Week Update & P90X

2008-09-26T09:33:00.001-07:00

I haven't done an update in a while, between work, family commitments, and getting ready for the B.C. Masters, this week has been a blur.

I have been doing P90X workouts, trying to get ready for day one. I wanted to try each one once, so I have a general idea on what the workouts are.

Friday Sept 19th
Core Synergistics
Ab Ripper X

Saturday Sept 20th
Cardio

Sunday Sept 21st
Plyometrics

Monday Sept 22nd
Chest & Back
Ab Ripper X

Wednesday Sept 24th
Cardio

All of these workout had me sweating, to the point where I was totally soaked.

Some I could push, others I had to back it down a wee bit, and some a had to pause the DVD and catch my breath.

I can't wait to start full time, so I bumped it up a week and will start on Monday Sept 29th.

Also the Burnaby's Technique classes are switching to Saturdays for the rest of the fall / winter. Which means I will actually get to go to most of them.

P90X Extreme Workout Program

2008-09-18T20:37:00.000-07:00

I have decided that during the “off season”, I am going to really up the level of training that I am doing, both in quantity and intensity. For this reason I have gone with the P90X training program.

I like the theory behind the program, of always mixing it up, to make it fresh. I also like it because it is a total body program. Along with the training is the nutritional aspect of it. My diet is pretty good, but I want to take it to the next level. This means no donuts, strudel, and a reduction if not an elimination of COFFEE. Oh my god, what am I saying.

I am going to start the program full time after the B.C. Masters on September 26th and 27th. The week after will be a recovery week, and then it is back at it. I am going to do the “classic” program. I have already slotted it into my calendar. I can see some gaps that I am going to have to find a way to overcome.

With this training I am hoping to increase my capacity to do harder sessions in the boat.

Last Tuesday Night Race of the Season

2008-09-16T22:01:00.000-07:00

Tonight was the last Tuesday night race of the season. Just another step toward winter and the dark and raining days that go with it. I got there early because I know that parking was going to be at a premium.

I looked at the race board and saw that the race was going to be a criterium style race with a portage. The race would go from the normal start line to the south 5 knot can, then left to the north 5 knot can. From there it was off to the beach by the marina, then it was a portage along the path that goes along the shore, to the Deep Cove Kayak shop, and then down the steps into the water.

The tide was up, so getting back into your boat was going to be a squeeze, because the area was going to be tight. Since over the years of this race, I had not portaged, I thought why start now. So my race was going to be the long course of three laps with no portage.

After doing a warm up paddle with Heide, it was off to the start line. I managed to get myself next to Gareth in Daryl's carbon Legend. I know Gareth is very fast, and that he would take off, right from the get go. I was going to use him as a pacer for me. I had to try and stay with him as long as possible. This was only going to be about 80 meters because the start was blazing fast. It seems everyone had saved up their energy for this race. The start and the pace caught a lot of people off guard and were dropped very quickly.

I was close to the front coming up to the first turn, and we went around the marker without any problems. As we approached the second marker people were starting to catch up, and the turn ended up being a little tight. Then a group of three slowly passed me, and were heading for the first portage. One of the group was Brian and Trista in their Nelo double, who beat me last week at the Big Chop. I knew they were not going to do the portage, so i hammer to keep up with them.

I did not want a repeat of the week before. We moved over to the left to give the people going for the beach a clear shot, and a better line for us to go around the marina. I was right on their tail all the way around the marina and under the wharf, as we headed to the end of the first lap. This is where I decided that being in front of them is the place I wanted to be. So I powered up and concentrated on a vertical catch and a strong stroke. With the foot board moved closer, it was easier to really put a lot of pressure on my blade.

It was not long before I was passing them. Now some of the faster paddlers who did the portage were starting to catch and pass me. I used them to pace myself. I did not ride their wakes, but just tried to keep the stroke rate up with good power. I managed to stay in front of Brian and Trista for the rest of the race, but I could hear them behind me. This was the motivation that I needed to keep going as hard as I could.

Not much happened until the final leg on the final lap. As I was approaching the marina for the last time, Terry who is a very fast paddler was catching me. Terry had done all the portages and was heading for th finish line. Just as Terry got in front of me, Gary had caught me on my left. I said Hi, and then Gary had realized who he was catching, and said something about a sprint finish. I told him to move up beside me, but for some reason he didn't. I think he was trying to set me up. Since I could not see him i had no idea which side he was going to sprint from. So I tarted to crank it up, as I was going around the marina. Once I got around the last corner, I hammer it. I managed to generate a lot of speed and actually caught Terry. We finished with Terry in front with me half a boat length behind.

It was a good hard race. A great way to end the surf ski season.

Big Chop #10 – Last Thursday Night Race of the Season

2008-09-11T22:28:00.000-07:00

Tonight was the last Thursday night race of the season. So it is actually sad that the surf ski race season is rapidly coming to an end. This race was going to be the first with the moved up foot board, it should be interesting.

I got there early because I know the last race is the most popular, and there was going to be a lot more racers trying to register. So I managed to get there about 2 hrs before race time. Casually got signed up. Brain must have known there was going to be more racers tonight, because he opened registration 20 minutes early.

As the racers started to show up, I saw people I had not seen in a long time coming out to race. I knew this was going to be a good race with lots of boats. So after stretching, it was off for a warm up paddle. I just paddled out past the maritime museum and then turned around and headed back to the start line.

People were already lining up at the start chopping at the bit for the start. The boats were lined up from the dock to the middle of the channel, and three to four boats deep. I parked myself in the second row right behind Marshall, and beside a OC1.

The start was a fast one, with what seemed everyone squeezing into the middle. I took off right behind Marshall, who was moving up quickly. I passed the OC1, and jumped up beside Marshall. I kept that position for the next couple of minutes, until we caught Matt and Olivia in the double XT. Then I took the left side and Marshall the right side.

As we got closer to the red marker, I had a flash back of the last race and getting squeezed going around the corner, so I started to move up to give me more room. Just as I thought it was four boats side by side going around the marker. Once around the marker, I hammered it to try and catch Brian and Trista in their Nelo K2. This was going to be my challenge for the rest of the race. I managed to get on their stern wake, but it was hard to stay there. I can't count how many times I caught them only to be dropped. I think they were messing with me.

As we passed the last turn going into False Creek, I had a sense that someone was coming up on my left, and sure enough the yellow nose of Katja's Think Legend caught my eye. Now I had to think how I wanted my last Big Chop race to go. So it wasn't long before I decided I was not going to give up, and started to power each stroke. moving my foot board closer really helped me put as much power down as I could.

I guess she figured out that it was going to be a race that she upped it as well. Then i saw some big rollers coming at me from a rather large boat coming out of the creek. I just thought to myself, keep the technique no matter what. If I go swimming, then I go swimming. It was all or nothing. I ripped over the waves, and just kept hammering. It so happened that as I was fighting off Katja, I didn't notice that I was rapidly catching Brian and Trista.

So now I cranked up the stroke rate. By the time we hit the finish line the nose of my EVO was right in the middle of their K2, and we managed to get the same time. It was a very good, hard race, and I was pleased with my effort.

P90X Test Drive

2008-09-08T22:40:00.000-07:00

Decided to give P90X a test drive to see what all the hype was about. I checked it on you tube, and tried the chest & back video someone had did of themselves. First off, P90X is not for beginners. It is for someone who exercises regularly, and not someone coming off the couch so to speak.

The workout was fairly intense. It involved a lot of push ups and dumbbell work. It went like this:

*Standard Push ups
*Military Push ups
*Diamond Push ups
*Wide Push ups
*Inclined Push ups
*Heavy Pants (which were more like double rows)
*Lawnmowers (which were like pull starting a lawn mower)
*Dive-Bomber Push ups
*Back Flys
*Two Arm Triceps Kickbacks

I these exercises twice with about 15 to 20 reps each. By the time I was finished, I wa pretty much done. My heart was pounding, and I felt bagged. It was great. Can't wait to try another to see what it is like.

Hot Paddle in September

2008-09-07T15:35:00.000-07:00

Today was one of the hottest days that I can remember in a while. (of course my memory is not that good)

It was a easy two laps with Shota in the Extreme and me in my Thunder. I kept having to stop and look to make sure Shota was doing ok. After coming in, I went and stretched again because I was tightening up. Then it was time to practice balance and more starts. The balance section went good, but the start section wasn't as good as I had hoped.

For the balance it was more of the same. Sitting still with my eyes closed, and paddling around, with side draws. Rocking the boat, and bouncing the boat. After the main balancing drills were done, I started to try new ones. I tried to tip the boat over as far as I could without going over. A new one was taking my PFD and putting on my seat, and paddling around. This made the boat extremely tippy by lifting me up by about 2 inches above the seat. this is where I got to cool down from the heat. Boy that felt great.

The starts weren't very good. I kept leaning over to the right for some unknown reason. I went swimming on numerous occasions. I just could not get it hooked up, with any consistency. I just have to keep working on it, to get it dialed in.

I gave Shota a shot at the Thunder. He got in the boat while I held it by the bow. I did not let go, and he got the idea on how tippy this boat is real fast. I asked him if he wanted to try it again, but he said no.

Still lots of fun on such a warm day.

Starts, Starts, and More Starts

2008-09-03T21:50:00.000-07:00

Today's workout started like the rest, with stretching. Having my muscles warmed up and loose is very important to having a good session. I start with the legs, and then move progressively up the body:

Calves
Hamstrings
Quadriceps
Lower Back
Upper back
Shoulders Arms
Neck

I did two loops of the slough, before heading to the beach to practice balance and starts. First up was balance drills. Side draws, backwards paddling, bouncing the boat,etc. Then I though of a new one, I took my feet off the foot board all moved them side by side towards my butt. I managed to get my heels touching the seat platform. Then I paddled around in that position. I almost went in doing this. I got a cramp in my right leg, and pushing my feet back to the foot board, I tipped over, but saved it right at the last moment.

Then I started doing the start progressions. Starting with just sitting still and keeping my paddle in the start position. Each time I would try to hold it longer, from one second all the way to the full ten seconds. Next was paddling backwards and then one hard stroke forward. Again with each time I would increase a forward stroke all the way to eight strokes.

Then it was full start from a stopped position. Always lining up to something and looking both left and right to line myself up. Then it was a quick hard stroke, and building to eight strokes. Then session was really good, and I didn't go swimming. So since the water was warm, I decided to really go for it. This time I would pull as hard as I could, if I went in, oh well. I managed to stay dry and it really increased the speed of my starts.

As always a planned one hour session turned into a hour and a half session. Once things are clicking, you just don't want to lose it, so you keep going.

Touring Through Delta

2008-08-31T16:50:00.000-07:00

This mornings paddle was basically touring. Myself and my new foreign exchange student went for a leisurely paddle out of Deas Island and into one of the channels that go all through the area.

This was Shota's very first paddle in a kayak. Straight from Japan, and straight into a kayak. Sounds good to me. I had him in my Current Designs Extreme, and I was in my EVO surf ski. All I had to do was show him how the rudder peddles worked, hand him my SET wing blade, and off he went.

He had a smile on his face the whole time. I think he was having fun. We ended up seeing seals and blue herons, and heard, but did not see, one of the local bald eagles. At the end of our 12 kilometer journey, (boy is he going to sleep tonight) Shota practised paddling near the dock, while I did some full out starts to 100 meters. I managed to do about 5 starts, before things began to go south. So that's when I ended it.

A good paddle on a nice day.

Readership Expanding

2008-08-28T20:36:00.000-07:00

When I started this blog on January 2nd, 2008, I thought this was a good way of keeping a training log for my lead up to the World Masters Games in 2009, and to promote kayak racing in general.

Since then it has been read in 73 countries and over 2,000 unique visitors as per google. This is cool, and I hope some of my training will help others in their goals as well. As well as my failures. (learn from my mistakes)

Thanks for reading.

Darrell

Dark and Dreary K1 Practise

2008-08-26T22:22:00.000-07:00

I got off to a late start tonight, so by the time I got to Deas, it was 6pm, raining, and dark. The rowers were already out on the water. (the ones that actually braved it) Good thing I had my neon yellow shirt with me for visibility out on the water.

So I decided to try going out without stretching. Turn out to be not so good of an idea. Big surprise. I started to seize up by the time I got to the bridge on the first lap. So I had to stretch in the boat on the next length, by over rotating in the boat. This worked out ok. When I got back to the dock, I hopped out and stretched properly. Mental note, ALWAYS STRETCH, even if it is pouring rain.

Back for another lap of the slough. This time I was concentrating on pulling my blade out of the water fast and at the hip. I have a visual clue, as to when my on side blade is at my hip. My off side hand is just before the center of the boat, at that time I snap the blade out of the water, and continue to rotate past center a little to set up for the next stroke.

If you sit in a chair, you can go through your stroke to see where your visual clue is. It will be different for different paddle lengths, arm lengths, etc. As you rotate look at your on side blade, and stop it at or just before it reaches your hip. Now look at your off side hand to see its location. That is your visual clue, as to when to pull the blade out of the water. It sure is easier to do this in a chair versus an ICF flat water boat.

So I made sure that I had my weight on the blade all the way through the stroke, and then snap it out of the water. It is important to keep the power on, all the way through the stroke, not just at the beginning.
This was working ok, but I would lose it, and get it back again. Still not an automatic thing, needs work. Reminds me of a saying I heard “Amateurs practise till they get it right, Pros practise until they can't get it wrong”

After working on this, I decided or the rain did for me, to cap it at two laps, but that was not the end of paddling. Now I started to work on an area that I am weak on, and that is starts. My starts are very poor.
So the first thing was to break down the function of the start and work on it step by step.

The first thing is paddling to the start line, and get ready for the start. So I had an imaginary line, and use it to line up. I did a couple of things here, at first I would ease up to the line and just sit there. Then I would go past the line and paddle backwards slowly to the line. This is because as part of tactics, you should go past the line by a little amount and have the starter call you back. Be forewarned though, some starters can get a little annoyed with this tactic, and can start bagging on you.

Then I practise some of the stuff that might come up as you sitting at the line. Scratching my head, looking at my watch, that sort of thing. I can't tell you how many times myself or someone else has gone in by just adjusting their hat, or fiddling with something at the line. So I did this for about 5 to 10 minutes.

Next up was raising the paddle for the start. It is one thing to sit there with your paddle in a “neutral” position, it is another to hold it in a off balance position, as in the start for any amount of time without practise. So I did this one for about 15 minutes. I would raise the paddle just like the start, with the blade in the water, and hold it for as long as I could.

Now came actually starting. The first four strokes are the power ones, to get the boat up and moving. So in my mind, I would be saying “racers start within tens seconds”, raise the paddle to the set position, hold it for a couple of seconds, and then hammer the first four strokes, and then glide. I would try to get a explosive start, like a 100 meter sprinter on a track. I did this about ten times, each one with different success. Not consistent at all. Needs more work. I managed to only swim twice during this section of the workout, and one was because I was braking really hard, so I wouldn't hit the beach.

By now it was dark, and almost 8 pm. I hustled to get the boat bagged and on the car, and then changed. I was the last person to leave the park. It sure is creepy in the rain and pitch black. Other than that it was a good practise.

Nicomekl River K1 Practise

2008-08-25T22:15:00.000-07:00

As a bit of a change I kept driving down the freeway to the Nicomekl River Rowing Club for today's K1 practise. Also because the ski boats had the slough this afternoon, not that the Nicomekl would be any better for boat traffic. The Nicomekl has no set times for paddle sports and boating, it is every man for himself.

After getting my boat to the dock, and finished my stretching routine, it was off to paddle up stream first. Within the first 100 meters of leaving the dock the first boat appeared from behind me. They slowed down for the marina where I launched, but as soon as they got past the marker they gunned it. This was going to be a concern, but I turned into the coming waves and paddled through them. I watch the waves come right up to the combing, just short of coming into the cockpit.

Then I turned back toward the shore, riding the waves in that direction. It was fun, and the speed cranked right up fast. I am starting get the hang of paddling the Thunder in some pretty bouncy conditions. From here it was a easy paddle to the first turn in the river. There was current going the opposite direction as I was, and when I got to the turn, the bow wanted to swing around on me. I managed to keep it straight, and headed around the dock the golf course made, and straight to the shore on the other side.

I wanted to stay fairly close to the shore because I was paddling by myself, and if need be, I could just swim / paddle to shore and get out. That's one of the reasons why I wear my Vital ID band. Usually I am paddling on my own, and if I get into trouble there is emergency information on me.

I continued all the up to the Elgin bridge and then turned around a headed down river. Once I got back to the dock, I pulled over and stretch again before heading to the ocean. I stayed on the west side shore of the river, just in case I need a easy exit from the water, and the boats seem to hug the opposite side.

Nothing exciting happened all the way down the river, no boats, no sudden waves, just a nice easy paddle. When I got to the train bridge, I pulled over for a bit of a rest, and watch the boats leaving the Crescent Beach marina, heading out to Mud bay. After about 5 minutes, I decided to head back to the dock.

Cruising along, a cabin cruiser came by, so I turned to catch the wave at the right angle, so I would not dump. Let the waves roll past, and then paddled to catch them. Riding these waves was interesting because they were trying to throw me in the wrong direction than what I wanted. So I was continuously adjusting my steering and my paddle to compensate.

I came to the last 90 degree bend in the river, just before the dock. This is the spot where the water gets quite fun. It is where the river flow meets the in coming tide, or it seems. The water ends up going straight up and down, as in washing machine. Great in a ski, not so much in a K1. I must be getting better in this boat, because I had no problem paddling through it. In fact I went back for a second shot at it.

Then I did a sprint the length of the dock. I jumped out of the boat and stretched a little bit, and then paddle again up to the Elgin bridge and back. The total distance was only about 12.5 kilometers.

Good & Wet K1 Practise

2008-08-24T15:25:00.000-07:00

The K1 practise today was at Deas in the Thunder. It was raining non-stop the whole time, but the good thing about it was it was warm.(Not like winter, when it is raining all the time and cold.) I liked it, because you can regulate your temperature better, then in the heat. If you get too hot you can strip off a shirt or two. In the heat there really isn't much of an option than to get wet.

After getting my gear ready and my boat down to the water, I went to the rowing club's porch to do my stretches. I wanted to stay dry for a little longer, before going out and being soaked for the next hour and a half. My coach is really on me about stretching before paddling, and the more I do it the more it becomes a habit. I can really notice the difference if I have not stretched before hand. My rotation is not very good, and my legs really cramp up.

So now before I start paddling, I make sure that I have done my stretching routine. This workout was going to be a steady technique paddle, and after each lap get out of the boat and stretch. The water on the first few laps was flat from one end of the slough to the other. During all the rest of the laps it was a different story, the wind had kicked up and made some nice waves to practise on.

It was not the same from one end to the other though. At the club house side, because of the trees around the slough, the wind was low, but at the marina side, the wind was blowing. This was great. I like paddling in bouncy, wavy water to get used to it. Especially in the Thunder. With these conditions I would practise powering up in the flats and then in the wavy section focus on getting my blade in vertically and power all the way through the stroke.

Turning at the marina end was fun as well. Practised cranking the tiller bar over, and turning slowly around, to maximize the effect of the beam waves on the boat. I wanted to practise technique with the boat really rocking from side to side.

After about an hour and twenty minutes, I decided that was enough. My technique was going south rapidly, and I was getting tired. The one good thing about it, was that even though I was tired my balanced stayed the same. Usually at this point I am bracing like mad, but it was only my technique that was suffering.