Training and Paddling Tips

• What your parents should have told about the training

• Reflections on strategy

• Fitness

• What you eat is what you are or will be

• Nutrition race without stomach pain

• What your parents should have spoken to your heart

• What is your target heart rate?

• Rowers Tips

What your parents should have told about the training

First take it nice and easy when you start your training. If you push the body too much at first, it is possible that stress and damage it. Start slowly for the first few weeks until you feel ready to push harder. At first, paddle steadily for 10 to 20 minutes focuses on technique over speed. This will prepare you for the next stage of their training.

Once you feel you are ready to increase the intensity, start with short bursts of speed followed by a short break. By doing this, you begin to get an idea of sprinting. Keep repeating working hard to take short breaks. For example, you can paddle hard for five minutes and take a break of two minutes. Repeat this 10 times. Another variation is the pyramids. One minute sprint, rest two minutes, two minutes of sprint, two-minute break after four and three five-minute sprint followed by a rest period of two minutes. Then go down five, four, three, two and one. Try to go as hard as you can. Apart from increasing the intensity of your body can handle, this is also a good opportunity to practice your starts to accelerate. These are important factors after making a turn on a flag, or trying to catch a blow to the ocean.

Another exercise is one minute sprints with two minutes is based. Repeat this ten times and then take a break of three minutes. Then, ten explosions speed 30 seconds rest 15 seconds and three minutes of rest between each set. Repeat this five times.

Other training tools that we used is a rope and a bucket or tire. Dragging them back, resistance is created and the increased workload to move the canoe. Release the rope and the boat feels lighter than before, and hopefully, to go faster. Another variant is "pull Oahu." We tied a rope to a tree after a pneumatic tube (to give elasticity), and then another piece of rope is attached to the canoe. The idea is to paddle against the rope and pulled through the tube stretched. Another fun exercise is to have only one or two people in a canoe paddle, while other rock in time. By inventing their own training and experimentation, to keep your training interesting. A variety of training more excited to train harder.

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Reflections on strategy

At the start of a race, the speed of even the best trained athletes after15 starts decreasing to 20 seconds. At some point, your body needs a large increase in power to receive a small increase in speed. The best strategy is to go fast and then settle into your race pace, working on getting the most efficient you can from your body and the placement and strength of his paddle in the water. There are times during the race when you want to add a burst of speed. To fight against a rival that comes from behind, after a turn when the speed of his helmet down and has to return to the speed or to catch waves - a little effort can make a big gain.Technique everything. Try to work the large muscle groups of the back. If you are in a one-person canoe, spend some time learning what a stroke works for you, but in a six-person canoe must be mixed. Teamwork and timing is everything, especially for a short quarter mile sprint. Nobody I know can accelerate a ship of 400 pounds for themselves. A crew of six people with talent, a strong man lying in a canoe paddlers, all with different styles, be harder to get the canoe to glide. Everyone must bury their leaf and shoot like a canoe to get to work the best.

Some tips I've picked up along the way - Ropati.

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Physical Condition
By Jim Hewitt

One of the best things about rowing and racing an OC-l is that it gives a reliable way to assess their condition. If you do not keep up at the races, no fault of the helmsman or stroker and man of six. Is all that. If the air is not what it should be, you need to rethink how to train. In a recent race, I talked with some of the best competitors to pick his brain about how to train for OC-1 season.

The best advice to start with wine from John Foti. We suggest that before you start training, you need to plan a training program. You need to choose the career you want to pick and adapt their training towards that goal.

He says the first part of the season should be dedicated to building a base. This is accomplished by spending time in the boat, the practice sessions of 1-1/2 to 2 hours to 75-85 percent goes to help provide a solid foundation to build. His golden rule is: "The broader the base of the highest peak you can."

All rowers whom I spoke share a similar philosophy to training. First, build a foundation of early season long runs. As the season progresses more sprint training are integrated into the training program. All agree that cross training is important to help maintain physical fitness to prevent repetitive strain injuries and to avoid burning in rowing. Weight training has been mentioned often as a way to keep your strength, so as to keep the muscles working in support of their "paddling muscles' strong. In addition to training, is also very important to make sure they rest as enough for your body to heal.

Other types of cross training mentioned were athletics, cycling, ups, squats, surfing, mountain running and soccer. Jim Foti last two mentioned as ways to "really get into your lungs explode" and give you the ability to push hard at the end of the race.

Mike Judd grew up one aspect of training that is often overlooked, and that is the mental conditioning. He says:

    A lot of my mental training time more than my physical training.

Read books, such as Lance Armstrong, "It's not the bike" and tries to apply what they have learned what you are doing.

In addition to maintaining a positive attitude about training and racing, Mike says that he envisions the Hippodrome last night for their mental aspect is at its best. He says that in the visualization of the course, leading from point A to point B and you know it's going to spread what you can do in that time period altogether.

I would like to thank John Foti, Jim Foti, Mike Judd, Paiaina Kealii, Penny and Andrew Bartlett Kai to share ideas about training with me.

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What you eat is what you are or will be
 
    In this article I will argue that what you eat is what they are, or will be!

In my opinion, the conclusion is that if you eat well balanced food that is healthy, wealthy and wise. Different people constantly ask me about supplements, and I will talk about a lot of them in the next issue. The only thing I would like to say about supplements is that most are unnecessary if you eat well, and there is no guarantee that they do not cause unwanted side effects.

    How to increase your energy and fuel for your body?

There is no magic formula, but a combination of carbohydrates - 60 percent fat - 25 percent, and protein - 15 percent will do.

Rich carbohydrates are: breads, cereals, pasta, legumes, vegetables, fruits, juices, rice, potatoes, carbs, etc. are stored in the muscle and very little carbohydrate makes you feel exhausted. If you are in the popular high protein diet and need a lot of caffeine to start your day, now you know why.

Fat is important in metabolic processes, and can not be cut. In fact, most Americans still eat too much fat. Their diet is 40 percent fat. To limit fat intake, stay away from fast food places and avoid fried foods and canned.

The needs of muscle proteins, as in fish, lean meats, peanut butter and beans. Opinions differ on how much protein we need. I would say if you are athletic, you can digest up to two grams of protein per kilogram of body weight.

What more could you want? Vitamins: Eat at least five servings of fruits or vegetables a day. Are needed for metabolism, cure minor wounds and protect your body from exercise as Iron stress.Minerals: Especially for women, include dried apricots, lean beef and fish.Potassium: dry roasted peanuts and bananas.

Look on the labels of the products you love, the large amount of sodium may taste good but not good for you. Do not eat these products could prevent cramps. Other things you do not really need: sugar. You will feel tired and heavy, it also breaks down the good things like vitamins. Coffee and soft drinks dehydrate the system and exhaustion follow.

You need H2O and lots of it. Excessive drinking. You know that muscles are 75 percent water. One gram of carbohydrate is stored with three grams of liquid. Your body loves water.When eat during the day? Every four hours. A good breakfast is the start of your day. I know you have the time to do so. Get the morning paper and enjoy! Dinner should be moderate, the amount of food you need sleep?

Have fun eating and drinking!

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Nutrition race without stomach pain

What you feed your body with just before the race has physiological and psychological consequences for the event. A meal rich in protein can not be more beneficial, except perhaps psychologically. The fat causes the stomach to empty very slowly: it is a good idea.Carbohydrates have a strong relationship with performance. Numerous studies have suggested that more time is needed to get exhausted when you eat small amounts of carbohydrates before and during the event.

Foods high in carbohydrates before the race are the pasta and vegetables without meat and cheese. On race day, you could eat white bread with jam or a banana. You want to spread their consumption, with a full stomach can not compete.

During a long distance event, like Molokai, you will have to ingest solutions that are 40 to 20 percent of carbohydrates in them every 15 to 20 minutes, especially at the end of the race when blood glucose may be decreasing. The simplest formulas are specific drinks such as Cytomax. Another way is to try to drink plenty of gel and drink plenty of water. The excess of concentrated carbohydrates will cause an upset stomach, and will take much longer for your stomach to empty.

After landing on the beach in Fort DeRussey and crawl to the barbecue, ignore the sausages and burgers, but continue to eat small meals of carbohydrates (fruit juice, muffins, cereal, sandwich) every two hours for full storage of energy.

After the article last year, the rowers contacted me about the video we're producing in specific strength training for rowers. Email me to let me know if you're interested. A copy will be reserved for you. Drinking water heavily before, during and after the race. Keep the urine clear before the race

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What your parents should have spoken to your heart

Some are natural born athletes, and some have to work harder to keep up with the leaders. When starting a training program, every aspect of his career, resistance conditioning, mental strength and should be treated. A healthy lifestyle with rest and good nutrition are part of the formula to improve its performance. Both the physical strength and confidence must be challenged and reached new levels. For this, a paddler should increase your workload over a period of time. Too much too soon can lead to damaged muscles and tendons. Start slowly.

To calculate the level of activity to be pushing your body, it helps to know your target heart rate (THR). By checking the pulse in the carotid artery in the neck or by using a heart monitor before and after an effort to calculate the heart rate can help determine whether they are achieving their training goals. HRT varies with age. See the sidebar to help calculate the resistance build cardiovascular yours.To, you must raise your heart rate is objective and keep for 30 to 60 minutes. Repeat this three to five times a week.

To improve muscular endurance, use a half pesos, about 50 percent more weight you can lift, and do it three to five sets, three to five times a week. To build strength, using more weight you can lift and do two sets of 8-12 repetitions, three times a week. Each week increase your workouts. Remaining constant, will not improve. "No pain, no gain." But be careful not to step too fast training and risk of injury to your body. As more training and more demands are made on the body, more time should be devoted to the protection by stretching (20 minutes) every day, drink plenty of water and eat soon after the training, everyone can help the body recover after a hard workout.

When stretching, do it slowly, without bouncing until you feel a slight tension in the target muscle and hold for 20 to 30 seconds. Stretching is useful both before a race as a warm up and after cooling. A recovery period is essential to give your body time to repair and build new muscle.

Start by having a work plan that keeps challenge and achieve new goals, whether in training with weights to improve muscle strength, improve the waiting time in the water, or sharpen your navigational ability.

Before a long race of iron, carbohydrate loading three days before. It is useful before the race to drink a flavored glucose solution before cooking. Drink plenty of water for at least 20 ounces two hours before the race and another 20 oz 15 minutes before the race. During the race, drink a sports drink containing electrolytes and sugar to help prevent fatigue and maintain its strength, and, after the race to help your body recover.

Made from extracts of other paddlers experience in the field and distilled into a guide for the ambitious future champions, good luck - Ropati

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What is your target heart rate?

(THR) (Lezotte, 1987), to determine your resting heart rate (FCR)

    Find your heart rate by counting your pulse at the wrist (radial) or on the side of the throat (carotid) for 15 seconds.
     
    Multiply that number by four. (For example, a resting heart rate 15 to 15 seconds multiplied by four equals 60 beats per minute or RHR 60) Determine the maximum heart rate (MHR) Subtract your age from 220. (For example, if you're 25, subtract that from 200to get a MHR 195) Calculate your heart rate reserve (HRR) (The difference between the FCM and FCR) maximum heart rate - resting heart rate = heart rate reserve ( 195-60 = 135 eg FCR)
     
    Calculate your target heart rate (THR) to determine a target heart rate for beginners the workout.For, a goal rangebetween percent.For 60 and 70 intermediate and advanced training, 70 to 80 percent.Calculation: Percentage of x + FCR FCR = frequency heart (for example, 70 percent: 0.7 x 135 (= 95) + 60 = 155 THR)

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Rowers Tips
By Jim Hewitt

Has this ever happened to you? You're out doing a Hawaii Kai run on a nice windy day with a good tide. You're thinking to yourself that maybe you're beginning to get the hang of it, when suddenly someone comes and blows it behind you. You look back and review its rudder in a bag. Nothing. When you look up are gone. And you're wondering, "How do they do it". Well, this happened to me several times that I realized that I had to go to the source of answers. So in the first OC-I race this season, I decided to ask some more experienced paddlers and coaches to share some of your training techniques.

The first person I talked to was Karel Tresnak, Jr. At 17 years old and I only OC-competitive rowing for three years, you will always find his name among the top 10. Your training program, leaves little doubt why.

Karel Tresnak, Jr.:

    I try to go out a lot, usually two hours, but mostly every day of the week. I try to take a day off or cut to an hour or an hour and a half, but with intensity. My father coaches ... we do intervals. 30 minutes to warm up sprint after time ... rest a minute sprint 2 minutes, a rest, etc. Then go to your normal training pace for an hour and a half to 2 hours.

Everyone I had spoken with one thing in common: speed racing is an important part of their training.

Courtney Seto:

    A lot of interval sprints. We feel we have to do that because if you are making a hit flat water or chasing, which is causing the explosion intervals hard, ride, which lasts explosion. If the water is flat, at least has the job of the wind in

Mark Rigg is another advocate for interval training. Despite admitting that not as much fun as a good run Hawaii Kai.

Mark Rigg:

    It is the hardest type of training to do. It is high intensity, is very repetitive. It's hard work. But I think that's where the biggest gains can be made. The range of things are worth.

Lanikai coach and OC-I builder, Karel Tresnak, emphasizes that rowers must know the limitations of his body and with that in mind should set goals for their training.

Karel Tresnak:

    You have to listen to your body. You have to train smart. Sometimes the recovery is more important than going out. Sometimes too much is not the way to go. Endurance, strength and speed. Decide what you need. If you have no resistance, no force can work because you can not handle the training. If you do not have the endurance and strength, how are going to have the speed?

Finally, Walter Guild gives us three types of training sessions used:

    I paddle from 1 to 11 / 2 hours at constant speed all the time .- I nor pieces of 5, 10 or 12 minutes where we're going as hard as we can for 5 minutes and then go long by 1 minute. Regroup, then burst again .- In the days of sprint, I'm going to do very short intervals or stairs where I sprint for 1 minute, go long for 1 minute, sprint for 2 minutes, go over for 1 minute until 5 minutes. Or maybe a dozen sprints 2 minutes.

Walter says he's going to blend these days about, and become longer as the season progresses.

Hope this helps you have more fun than a paddler and a competitor. I want to thank all contributors for their generosity in sharing knowledge and experience that has led countless miles and time to learn. Mahalo. See you on the water.
 
Distance of preparation
By Francine Summers

Moving from short sprints to race long distance racing safely and competitively successful requires a different approach. Long distance races run between 18 to 42 miles in length. Training errors are a major cause of injuries that prevent participation rowers race day. The first philosophy that "more is better", often results in training too hard, too fast, without your body being able to keep pace, resulting in injuries. The second problem is the inconsistent training and lack training, which can lead to injuries and fatigue as possible during the race.

 
Ask yourself if you have the discipline to complete a training program required. Most people can "cheat" their way through months of training before the first race, but this can lead to "survive" instead of enjoying a career. The biggest challenge is the possibility of finishing the race, but being able to be a competitive participant throughout the duration of the race. His teammates certainly appreciate him much more for it. What can you do to achieve this goal? Cardiovascular fitness is the key and is achieved through cross-training. Aerobic cross-training based on is especially important. In any competition that lasts more than 30 minutes, most of its energy comes from aerobic sources, which requires a higher oxygen uptake. Oxygen is necessary for the use of muscles, and the most efficient use of it leads to greater muscle strength and increased paddling speed. What does this mean? In short, any aerobic activity done outside of the canoe will make a better more efficient paddler in the canoe.

One of the advantages of cross training such as running, is to add variety to your workouts and reduce the risk of exhaustion. Certain activities that strengthen the core muscles, crunches and other exercises such as torso, along with shoulder and leg strengthening, are useful to delay fatigue and increase the economy of motion. Cross training can also serve as an injury prevention measure, but remember, too much exercise can be as detrimental to performance. Rest days, at least one day per week must be scheduled before a long oar or race. Rest is very important because it is essential for your body to recover in order to carry out.

Over-training can also lead to a variety of injuries. Remember to stretch before and after any activity. Be sure to warm the muscles by walking briskly or running lightly. The cooling stage is often neglected, but is as important as warming. Whether you use the equipment in a gym or exercise your own, it is vital that you get instruction on proper use and for the specific sport you select for cross-training. It is important that these activities using proper form, technique and posture to avoid injury. A licensed and certified instructor can guide you in these areas.

Another part of the training is nutrition. As a general guideline, water is the drink of choice for health in general and for events that last up to 60 minutes. Sports drinks should be consumed with water to run over 60 minutes long. Do not rely on thirst mechanism to indicate signs of dehydration. It is virtually impossible to "catch up" with their fluid needs, once the sense that you are thirsty. It is vitally important to stay well hydrated throughout the day. Hydration is the most significant performance and consideration of fitness for any event from a distance, especially if the weather is warm. Drink plenty of water and electrolyte replacement fluids (sports drinks) during distance training, so that your stomach is adapted to take while exercising, is the key. Some drinks do not agree with you, very sweet, salty or bad. Try them before race day in practice runs to see if they work for you.

During the year, you may lose more water through sweating you can drink. If you do not have to urinate at least every hour is a sign that is dehydrated and needs to significantly increase fluid intake, preferably water. Dehydration can lead to serious health problems such as kidney failure, which threatens the life and creates a performance problem, where you just finish the race becomes a challenge.

Last but not least, in a full race strategy is proper nutrition. During the race distance, you need to supplement their energy reserves with carbohydrates. Sports drinks work well and often contain enough electrolytes. Fruit juice, juice V-8 (salty), fruit, cookies, crackers and jelly sandwiches are common sources of carbs. Do not experiment during a race, to do before, during a long practice. See what works for you individually. Distance paddle allows you to eat and drink while in the boat escort. Take advantage of time to rest, rehydrate and refuel. Although there is much debate about the right combination of food, target 65 percent of total calories consumed from a variety of carbohydrate sources. Emphasis on healthy, nutritious foods in your diet, limiting the intake of fried foods and fatty foods. If you have any questions about the preparation and contact us to paddle Health Action Inc. PO Box 11973 Rehab, Honolulu, Hawaii, 96828 or tel: (808) 597-1555.

If you have any questions or concerns, please call the remedial action at (808) 597-1555.