tag:blogger.com,1999:blog-32923656412380465232024-03-05T17:55:48.921-08:00Space Dragons Dragon Boat Racing Teambakasanhttp://www.blogger.com/profile/06025255431188343420noreply@blogger.comBlogger896125tag:blogger.com,1999:blog-3292365641238046523.post-24261973275289646222020-02-28T22:44:00.003-08:002020-02-28T22:49:27.666-08:00Conditioning for Dragon Boating<br />
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<b><span style="color: maroon; font-family: "arial" , "sans-serif"; font-size: 12pt;">Conditioning for Dragon Boating</span></b></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Good job everyone for this past weekend! What a way to start the season with OC2 time trials. Your workouts on and off the water are paying off, and it shows! You can always trust your conditioning. It's what we rely on to get us through all types of sports....'true that!' Still not convinced? Let's break it down, shall we?</span><br />
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<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">In this case, we're conditioning for dragon boating. Paddling a dragon boat doesn't seem
too difficult on the surface for most. How simple is it?<span style="mso-spacerun: yes;"> </span>Here’s a start, you dip the wide end of the
paddle into the water and pull - what is so difficult about that? <span style="mso-spacerun: yes;"> </span>You can say that about many sports: what’s so
difficult about running, cycling or any other sport, for example? <span style="mso-spacerun: yes;"> </span>The simplicity of many sports masks the amount
of total body conditioning that is required for an athlete to be competitive.</span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Speed is acquired through both strength
and endurance. The explosive power you need in a race comes from having strong
muscles and well-conditioned lungs. A properly conditioned body is also the
best defense against injuries. Here's some guidelines in preparing for this
type of sport.<span style="mso-spacerun: yes;"> </span>Will you be ready for the next OC2 test or even a big tournament? We know you will. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikszJrD6kYnRfWLqYpReimirdc2c3TnYNUhJRJgsfcXHKFsoYmEa9ZlJ3P1sCuG35RjzWg-wa7P2GhKfR6-immO6DtO_gdLu5ZLfr4uoBnbpRpHCeGsUzr2tmHszfGkuU0sIv3sRcjfYY/s1600/19400292_10209487001114345_8906348932699138414_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1440" data-original-width="1440" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikszJrD6kYnRfWLqYpReimirdc2c3TnYNUhJRJgsfcXHKFsoYmEa9ZlJ3P1sCuG35RjzWg-wa7P2GhKfR6-immO6DtO_gdLu5ZLfr4uoBnbpRpHCeGsUzr2tmHszfGkuU0sIv3sRcjfYY/s320/19400292_10209487001114345_8906348932699138414_o.jpg" width="320" /></a></div>
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<b><span style="font-family: "arial" , "sans-serif"; font-size: 12pt;">I. Stretching:</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><o:p></o:p></span></div>
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">First and foremost, stretching
should be done prior to and after cardio and strength training exercises to
avoid muscle cramps and injuries. More advanced forms of stretching, such as
Pilates and Yoga, are great for improving flexibility and could be done on a
day when you are neither strength training nor doing any cardio exercises.<span style="mso-spacerun: yes;"> </span>This is a must during our warm ups before
hitting the water or even the gym/ track.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><span style="mso-spacerun: yes;"><br /></span></span>
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><span style="mso-spacerun: yes;"><br /></span></span>
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<b><span style="font-family: "arial" , "sans-serif"; font-size: 12pt;">II. Cardiovascular
Exercises:</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><o:p></o:p></span></div>
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Many people like alternating two or
more types of cardiovascular exercises. There’s a wide range of possibilities:
cycling or stationary biking, jogging or running, and swimming.<o:p></o:p></span><br />
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<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Running is an effective cardio
exercise. No equipment needed other than a good pair of running shoes. <i style="mso-bidi-font-style: normal;"><span style="color: maroon; mso-bidi-font-weight: bold;">However, there are important pre-requisites to be a runner: good knees,
good ankles, strong bones and a healthy heart.</span></i> But for some, running
can be a risky activity if overweight or have osteoporosis. Running can
also be substituted by stationary bike rides and/or an elliptical machine.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">For an advanced running exercise,
there is a routine called ‘interval training’.<span style="mso-spacerun: yes;">
</span>After warming up, run and gradually increase your speed to
near-sprinting. Sustain the high speed as long as you can. When you could no
longer sustain the speed, drop the intensity immediately to a slow jog for
about half a lap or 200 meters. (If you are doing this for the first time, you
might substitute slow jogging with power walking). This is your "recovery
period". Then start running to a near sprinting speed again. Alternate the
fast and the slow phases for a total distance the same as you would run
in continuous training. The concept of interval training can be applied to many
other cardiovascular exercises such as biking, swimming, stair master,
elliptical machine.<span style="mso-spacerun: yes;"> </span>Come out to our SDWW in Long Beach for a great pERG workout at the Gabe's this season. Ask any of the coaches (<a href="mailto:coaches@spacedragons.org">coaches</a><a href="https://www.blogger.com/null">@spacedragons.org</a>) and get signed up now!</span></div>
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<a href="https://media2.giphy.com/media/XwUQTRRGTVui4/giphy.gif?cid=790b761154bba34b03eaaa5e1750d30cfb78ee71941fbf17&rid=giphy.gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="crossfit GIF" border="0" src="https://media2.giphy.com/media/XwUQTRRGTVui4/giphy.gif?cid=790b761154bba34b03eaaa5e1750d30cfb78ee71941fbf17&rid=giphy.gif" /></a><b><span style="font-family: "arial" , "sans-serif"; font-size: 12pt;">III. Strength Training:</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><o:p></o:p></span></div>
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">It’s the more<i> </i>important part
of physical conditioning for many reasons.<span style="mso-spacerun: yes;">
</span>Here’s a couple: <o:p></o:p></span><br />
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10pt;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Performing cardiovascular exercises
regularly without the support of strong muscles can cause injuries easily.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">You need to build muscles to keep
your metabolism fast.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Strength training can be
accomplished by using free weights (dumbbells or barbells), weight machines,
resistance bands and your natural body weight (calisthenics). We recommend
dumbbells, resistance bands and calisthenics because they’re versatile and don’t
require a gym membership. Need more?<span style="mso-spacerun: yes;"> </span>Try connecting to our Facebook fitness group, <a href="https://www.facebook.com/groups/spacegetsstrong/" target="_blank">Space Camp</a>.<span style="mso-spacerun: yes;"> </span>But if you do <i>have</i>
a gym membership, take advantage of it because the gym is a place where you can
also ask many of the trainers there for great ideas and tips.<span style="mso-spacerun: yes;"> </span>They’ll be more than happy to assist I'm sure.</span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">I'll explain.<span style="mso-spacerun: yes;"> </span>Typically, strength training is done in a
routine basically like this: 2-3 exercises per muscle group, 3 sets per
exercise and 10 reps per set (depending on your strength tolerance). <b><span style="color: maroon;">Inhale in the starting position and then exhale while you
exert yourself. <span style="mso-spacerun: yes;"> </span></span></b>Whether you
are using free weights, resistance bands or machines, <b><span style="color: maroon;">you should increase the weight or resistance level by
small increment once you no longer feel the resistance.</span></b>
Instead of increasing the weight or resistance, some people find it easier to
increase the number of reps – DON’T! By increasing the number of reps for an
exercise without feeling the resistance will increase your chances of an injury
by wearing out your joints (*ahem – like us Masters, exception to coach Rodimus ,<3). However,
if you train a few times a week, increasing the weight or resistance by a small
increment each week is the most effective way to boost your muscle strength.<o:p></o:p></span></div>
<b><span style="color: maroon; font-family: "arial" , "sans-serif"; font-size: 10pt;">If you haven’t worked
out in a while, expect some muscle soreness</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">
after strength training. It’s a lingering sensation, which usually starts a few
hours to a day after your training and is distinctly different from the sharp
pain in a sport injury. The soreness comes from muscle tissues breaking down
and reconstituting after the workout - a necessary process for the muscles to
become strong and toned. Resting adequately and eating properly help speed the
recovery process and in turn which helps eliminate the soreness.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span><br />
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<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Here's a starting point. Below
are the muscle groups involved in dragon boat racing and some suggested (basic)
conditioning exercises.<span style="mso-spacerun: yes;"> </span>Note: Not all of
these exercises may pertain to your specific regimen, but does help those
individuals looking to improve their strength who are not too familiar.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">*Remember to always….HYDRATE, HYDRATE, HYDRATE, before,
during and after! (As if us coaches don’t stress that enough)<o:p></o:p></span></b><br />
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<b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Primary
Muscle Groups</span></b><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
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<b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Free
Weight Exercises</span></b><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
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<b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Calisthenics</span></b><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
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<b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Back</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><o:p></o:p></span></div>
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<li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Back muscles are used in the "pull water"
phase<o:p></o:p></span></li>
</ul>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><a href="https://www.youtube.com/watch?v=W-u5CyXXD8U" target="_blank">Bent-over dumbbell row</a>, <a href="https://www.youtube.com/watch?v=ttvfGg9d76c" target="_blank">Bent lateral dumbbell raise</a></span><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><a href="https://www.youtube.com/watch?v=3YvfRx31xDE" target="_blank">Pull-up</a>, <a href="https://www.youtube.com/watch?v=rigzbHWbllM" target="_blank">Chin-up</a> (Reverse-grip
pull-up)</span><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
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<b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Shoulders</span></b><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Emphasis: lateral and front shoulders</span><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 10pt;">Front shoulders are used in
the "reach" phase and the "catch" phase</span><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 10pt;">Shoulder muscles are also
used throughout all paddling phases to keep your paddle as vertical as
possible against the side of the boat (aka. the "gunnel") for
maximum propulsion</span><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></li>
</ul>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><a href="https://www.youtube.com/watch?v=WJm9zA2NY8E" target="_blank">Lateral overhead dumbbell raise</a>,
<a href="https://www.youtube.com/watch?v=-t7fuZ0KhDA" target="_blank">Front dumbbell raise</a>, <a href="https://www.youtube.com/watch?v=0_b43RbenY8&t=33s" target="_blank">Seated inclined front dumbbell raise</a>, <a href="https://www.youtube.com/watch?v=_RlRDWO2jfg" target="_blank">Overhead press</a></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><a href="https://www.youtube.com/watch?v=AhdtowFDKT0" target="_blank">Push-up</a>, <a href="https://www.youtube.com/watch?v=v_ZkxWzYnMc" target="_blank">Lateral raises</a></span><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
</td>
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<b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Abdominals</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l3 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Emphasis: upper and oblique<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l3 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Upper abdominals are important in the
"reach" and "catch" phases, as you lean forward<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l3 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Oblique abdominals are used as you rotate your torso
repeatedly and as you lean outside to keep your paddle vertical
throughout all paddling phases<o:p></o:p></span></li>
</ul>
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<span style="font-family: "times new roman" , "serif"; font-size: 10pt;"><a href="https://www.youtube.com/watch?v=v_ZkxWzYnMc" target="_blank">Weighted ab crunches</a></span></div>
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<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 145.65pt;" valign="top" width="194"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Sit-ups, <a href="https://www.youtube.com/watch?v=pDTHSnoGoEc" target="_blank">mason twist/rotation</a>, all
forms of crunches</span><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 143.9pt;" valign="top" width="192"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Hips</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l6 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Hips are used throughout all paddling phases as you
lean forward and pull back repeatedly<o:p></o:p></span></li>
</ul>
</td>
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 178.5pt;" valign="top" width="238"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
</div>
</td>
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 145.65pt;" valign="top" width="194"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Sit-ups, <a href="https://www.youtube.com/watch?v=l4kQd9eWclE" target="_blank">Leg lifts</a></span><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 143.9pt;" valign="top" width="192"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Legs</span></b><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l4 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "times new roman" , "serif"; font-size: 10pt;">Legs are used in the
"pull water" phase as you push/drive with your legs</span><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></li>
</ul>
</td>
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 178.5pt;" valign="top" width="238"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><a href="https://www.youtube.com/watch?v=bEv6CCg2BC8" target="_blank">Squats</a>, <a href="https://www.youtube.com/watch?v=3XDriUn0udo" target="_blank">Lunges</a></span><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 145.65pt;" valign="top" width="194"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Lunge</span><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 143.9pt;" valign="top" width="192"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Chest</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-list: l0 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Chest muscles are used during the "reach"
phase as you bring the paddle to the front after pulling it out of the
water<o:p></o:p></span></li>
</ul>
</td>
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 178.5pt;" valign="top" width="238"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<a href="https://www.youtube.com/watch?v=gRVjAtPip0Y" target="_blank"><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">flat bench pres</span><span style="font-family: "arial" , sans-serif; font-size: 13.3333px;">s</span></a><span style="font-family: "arial" , sans-serif; font-size: 10pt;">, <a href="https://www.youtube.com/watch?v=0G2_XV7slIg" target="_blank">inclined press</a>,
<a href="https://www.youtube.com/watch?v=NM5lbuq92Aw" target="_blank">declined press</a>, <a href="https://www.youtube.com/watch?v=QENKPHhQVi4" target="_blank">dumbbell fly</a>, <a href="https://www.youtube.com/watch?v=NpKBiptQths" target="_blank">cable cross-overs</a>.</span></div>
</td>
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 145.65pt;" valign="top" width="194"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Push-ups</span><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 7;">
<td style="background: rgb(255, 255, 204); border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 143.9pt;" valign="top" width="192"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Secondary Muscle Groups</span></b><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
</td>
<td style="background: rgb(255, 255, 204); border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 178.5pt;" valign="top" width="238"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
</div>
</td>
<td style="background: rgb(255, 255, 204); border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 145.65pt;" valign="top" width="194"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
</div>
</td>
</tr>
<tr style="mso-yfti-irow: 8;">
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 143.9pt;" valign="top" width="192"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Biceps</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 178.5pt;" valign="top" width="238"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><a href="https://www.youtube.com/watch?v=zC3nLlEvin4" target="_blank">Hammer curl</a>, <a href="https://www.youtube.com/watch?v=EOfAgBvyTMM" target="_blank">Concentration curl</a><o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 145.65pt;" valign="top" width="194"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Pull-ups, </span><a href="https://www.youtube.com/watch?v=rigzbHWbllM" style="font-family: arial, sans-serif; font-size: 13.3333px;" target="_blank">Chin-up</a><span style="font-family: "arial" , sans-serif; font-size: 13.3333px;"> (Reverse-grip pull-up)</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 9;">
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 143.9pt;" valign="top" width="192"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Triceps</span></b><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 178.5pt;" valign="top" width="238"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><a href="https://www.youtube.com/watch?v=ZO81bExngMI" target="_blank">Bent-over triceps kickback</a>, <a href="https://www.youtube.com/watch?v=X-iV-cG8cYs" target="_blank">One or two-arm dumbbell extension</a></span><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 145.65pt;" valign="top" width="194"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Push-ups, Dips</span><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 10; mso-yfti-lastrow: yes;">
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 143.9pt;" valign="top" width="192"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Neck & Trapezius</span></b><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 178.5pt;" valign="top" width="238"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"><a href="https://www.youtube.com/watch?v=g6qbq4Lf1FI" target="_blank">Dumbbell shrug</a></span><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border: 1pt solid rgb(255, 153, 0); mso-border-alt: solid #FF9900 .75pt; padding: 1.5pt; width: 145.65pt;" valign="top" width="194"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Neck rotation</span><span style="font-family: "times new roman" , "serif"; font-size: 12pt;"><o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
</div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">If 15-30 minutes a day or every
other day is all you have for exercising, allocate your time mostly to
weight-lifting and focus on the major muscles: back, shoulders, abs, and legs.
Work on one or two muscle groups per day. Do cardio once or twice a week.
For each cardio session, spend 5 minutes on warm-up, 5-7 minutes on high
intensity training (e.g. sprinting) and then 3-5 minutes cooling down.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiplb5aq-FI0sCg8P9hZUfCf7reSp8yJ2HTbfF8FYcX4qSexe30oq5cqYwRj2-Zi9mq1RqWwc8cHSoV9dEXAGUdK8M5EPA2butE92Qej-Bxv39F7ca6Dru7rWy4sNcv-TTlcdpImjsInHE/s1600/17157595_10208637779524336_4907057707462848888_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiplb5aq-FI0sCg8P9hZUfCf7reSp8yJ2HTbfF8FYcX4qSexe30oq5cqYwRj2-Zi9mq1RqWwc8cHSoV9dEXAGUdK8M5EPA2butE92Qej-Bxv39F7ca6Dru7rWy4sNcv-TTlcdpImjsInHE/s400/17157595_10208637779524336_4907057707462848888_o.jpg" width="400" /></a></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">We understand that people who have
to juggle life, school, a full-time job with irregular hours or extensive
travel requirements might find it impossible to have a structured workout plan.
However, try to find it within yourselves to take time from a multitude of
daily obligations and get in a workout.<span style="mso-spacerun: yes;">
</span>You’ll never regret it.<span style="mso-spacerun: yes;"> </span><b><span style="color: maroon;">The key success factor to staying fit is being able to
adapt and improvise.</span></b></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
</div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<u><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">A reality check:</span></u><span style="font-family: "arial" , "sans-serif"; font-size: 10pt;"> <span style="mso-spacerun: yes;"> </span>You won't be as
strong as a person who has a workout routine throughout the week but your body
will still be better conditioned if you do something than if you do nothing at
all.<span style="mso-spacerun: yes;"> </span>Feel free to inquire with any of
the <a href="http://www.spacedragons.org/p/our-coaches.html" target="_blank">coaches</a> and those individuals with experienced strength training.<span style="mso-spacerun: yes;"> </span>We have lots of them on the team.<span style="mso-spacerun: yes;"> </span>So get ready for a great 2020 paddling season!<span style="mso-spacerun: yes;"> </span>Space Dragon strong!<span style="mso-spacerun: yes;"> </span>Let’s do this!!<o:p></o:p></span></div>
<img alt="Excited Kung Fu GIF by DreamWorks Animation" src="https://media2.giphy.com/media/VgSjnwSoqiPjRRIJ1F/giphy.gif?cid=790b76110b2cabdf8b8dfc73a79fc10c85b318308bc068dc&rid=giphy.gif" /><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Your friendly, fun-loving and
whip-cracking coaches!<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10pt;">Esmer (team Braddah)<o:p></o:p></span></div>
Anonymoushttp://www.blogger.com/profile/15927597339749306897noreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-57320222726001002302020-02-05T13:01:00.001-08:002020-02-05T13:11:53.731-08:00<h3 class="post-title entry-title" itemprop="name" style="background-color: white; color: #222222; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 24px; font-stretch: normal; line-height: normal; margin: 0.75em 0px 0px; position: relative;">
<span style="font-weight: normal;"><i><span style="font-size: 15px; line-height: 21.56px;">Reposting an oldie, but a goodie. Below is the </span><span style="color: blue; font-size: small; font-weight: bold;">2020 Boat Selection Criteria.</span><span style="font-size: 15px; line-height: 21.56px;"> While similar to years past, we have updated the criteria to exclude paddle ERG testing due to logistical inefficiencies. Happy hump day!</span></i></span></h3>
<div>
<br /></div>
<div class="post-body entry-content" id="post-body-7038245522031967978" itemprop="description articleBody" style="background-color: white; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 15.4px; line-height: 1.4; position: relative; width: 610px;">
<div style="color: #222222;">
<span style="color: #3333ff; font-size: 15px; font-weight: bold; line-height: 21.56px;">~~~~~~~~~~~~~~~~~~~</span></div>
<div style="color: #222222;">
<span style="font-size: 15px; line-height: 21.56px;">How do the coaches determine who paddles on which boat? It's no black magic. The coaches make the decisions balancing what we believe is best for each individual as well as what we believe is </span><span style="color: red; font-size: 15px; font-weight: bold; line-height: 21.56px;">best for Space Dragons as a whole.</span><span style="font-size: 15px; line-height: 21.56px;"> The tricky part is that not everyone agrees on where that balance lies and what is "best for Space Dragons," not even all the coaches. </span><span style="color: blue; font-size: 15px; line-height: 21.56px;">It is impossible to make everyone happy, but with seven coaches bringing different perspectives, we hope to get as close as possible.</span><span style="font-size: 15px; line-height: 21.56px;"> The following set of criteria is used in the decision making process:</span></div>
<div style="color: #222222;">
<span style="color: #000099; font-size: 21px;"><br /><span style="font-weight: bold;">1. <a href="https://www.ted.com/talks/annie_bosler_and_don_greene_how_to_practice_effectively_for_just_about_anything?language=en" target="_blank">Practice</a> Attendance - Quantity and Quality</span></span></div>
<div style="color: #222222;">
<span style="color: #000099; font-size: 21px;"><span style="font-weight: bold;"><br /></span></span></div>
<div class="separator" style="clear: both; color: #222222; text-align: center;">
</div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggTbel5sO5-z5dKxztbLcQDn7SC-GC7emCt6b_5Cg7T9bD9L4UjvooeDwlkRwT2AIPSq6wDaOYOd3K5nADczSwE7ioHvl2r0xp6L3rvXnnmr0OjHW6Mjf2biJk6_NUm6CKhZVTWohkVzs/s1600/83683823_10157627024578726_3293519542642278400_o.jpg" imageanchor="1" style="clear: left; color: #222222; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggTbel5sO5-z5dKxztbLcQDn7SC-GC7emCt6b_5Cg7T9bD9L4UjvooeDwlkRwT2AIPSq6wDaOYOd3K5nADczSwE7ioHvl2r0xp6L3rvXnnmr0OjHW6Mjf2biJk6_NUm6CKhZVTWohkVzs/s400/83683823_10157627024578726_3293519542642278400_o.jpg" width="400" /></a><span style="color: #222222; font-size: 15px; line-height: 21.56px;">Coming to practice makes you a better paddler. Only at practice do you get the opportunity to sit in a dragon boat and get coaching on your technique. You work on starts, finishes, pacing, timing, blending, paddling-specific conditioning. How do you become a more effective paddler? Paddle more! </span><span style="color: blue; font-size: 15px; line-height: 21.56px;">BUT, just showing up isn't enough.</span><span style="color: #222222; font-size: 15px; line-height: 21.56px;"> In order to become a better paddler, you need to take advantage of the time on the boat by staying focused and determined, and by seeing every single stroke as an opportunity to make our team better.</span><br />
<div style="color: #222222;">
<br style="font-size: 15px; line-height: 21.56px;" /></div>
<div style="color: #222222;">
<span style="color: #000099; font-size: 21px; font-weight: bold;">2. OC-2 Water Testing</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaKKzstdmbT3vZA3b3jofdYTGtrMjmu8Z8-M8VCTECwOQdjqzW76erg9p7Dc__TxLR1A5hAN0NhSKlXApd6foO5XKc4SgO4fZMwSwJpN1YYfak1kD-GeyU2CYBrKesxUcNOewQid7HQYU/s1600/56347745_10213945717659472_4323552128715980800_o.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="1316" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaKKzstdmbT3vZA3b3jofdYTGtrMjmu8Z8-M8VCTECwOQdjqzW76erg9p7Dc__TxLR1A5hAN0NhSKlXApd6foO5XKc4SgO4fZMwSwJpN1YYfak1kD-GeyU2CYBrKesxUcNOewQid7HQYU/s640/56347745_10213945717659472_4323552128715980800_o.jpg" width="640" /></a></div>
<span style="color: #222222; font-size: 15px; line-height: 21.56px;">T</span><span style="font-size: 15px; line-height: 21.56px;"><span style="color: #222222;">he OC-2 time trials are the easiest way for both you and the coaches to measure your individual contribution in getting the dragon boat past the finish line. Even in a dragon boat race, each paddler pulls some dead weight (the weight of the boat, plus the caller and steersperson). Similarly, in an OC-2 each paddler pulls the boat weight plus a coach who is steering. </span><span style="color: blue;">Water testing isn't everything</span><span style="color: #222222;"> - it doesn't show how well your technique blends with the rest of the paddlers, and it doesn't show how good your timing is, both of which are essential to being a good dragon boat paddler. What it does show is your fitness level, strength and how effectively you connect with the water to propel a boat forward.</span></span><span style="color: red; font-size: 15px; line-height: 21.56px;"> How do we use this data? Refer to the </span><a href="http://www.spacedragons.org/2012/08/i-dream-of-data.html" style="color: #888888; font-size: 15px; line-height: 21.56px;"><b><span style="color: blue;">FAQ</span></b></a><span style="color: #222222; font-size: 15px; line-height: 21.56px;">. If you cannot make it to either the primary or make-up test dates with an excuse cleared with the coaches, your previous test time from the same season can be used. People tend to get faster as the season goes on, so it's in your best interest to test before every to</span><span style="color: #222222; font-size: 15px; line-height: 21.56px;">urnament. </span><span style="color: #222222; font-size: 15px; line-height: 21.56px;">OC-2 testing is required to be considered for Red and strongly encouraged for Open.</span><br />
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<span style="color: #000099; font-size: 21px; font-weight: bold;">3. Coaches Discretion</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_FRF2RWGq9FURUSXQAZADTeAdMDGi94ZW0_TDm5af7X6VMJFA1jytMEfwwdKtoLYnSUVHvw64t0eRaBqfM6H3xsivJSnBlC1m8mRjINFGf3X28HFwU4-jCtPMh6BJu2DqkMD5YQBwaSY/s1600/13923520_10210181379236297_5020216077139140455_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1068" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_FRF2RWGq9FURUSXQAZADTeAdMDGi94ZW0_TDm5af7X6VMJFA1jytMEfwwdKtoLYnSUVHvw64t0eRaBqfM6H3xsivJSnBlC1m8mRjINFGf3X28HFwU4-jCtPMh6BJu2DqkMD5YQBwaSY/s400/13923520_10210181379236297_5020216077139140455_o.jpg" width="400" /></a></div>
<span style="color: #222222; font-size: 15px; line-height: 21.56px;">There are many unquantifiable qualities that make a good dragon boat paddler, things like </span><span style="color: red; font-size: 15px; line-height: 21.56px;">timing, experience, technique, focus and a</span><span style="color: #222222; font-size: 15px; line-height: 21.56px;"> </span><a href="http://spacedragonsblog.blogspot.com/2012/02/on-staying-positive.html" style="color: #888888; font-size: 15px; line-height: 21.56px;"><span style="color: #3333ff; font-weight: bold;">team-oriented, positive attitude</span></a><span style="color: #222222; font-size: 15px; line-height: 21.56px;">. These are some of the things that the coaches watch out for when we stand at the bow during practice</span><span style="line-height: 21.56px;"><span style="color: #222222; font-size: 15px; font-weight: bold; line-height: 21.56px;"></span></span><span style="color: #222222; font-size: 15px; line-height: 21.56px;">. A boat of the twenty "strongest" paddlers is not our fastest crew if they can't work together and motivate each other. </span><span style="color: blue; font-size: 15px; line-height: 21.56px;">If any one of these traits is missing, that can be a deal breaker!</span><span style="color: #222222; font-size: 15px; line-height: 21.56px;"> So be sure to pay attention to these unquantifiable details when working toward being a better paddler.</span><br />
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<span style="font-size: 15px; line-height: 21.56px;">As always, if you have any questions about the selection criteria, any of the decisions that are made, or what you personally can do to make yourself a better paddler, don't hesitate to ask! We want each and every one of you to finish off this season with </span><span style="color: red; font-size: 21px; font-weight: bold;">NO RAGERTS!</span></div>
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devantosaurus rexhttp://www.blogger.com/profile/12473431311818656554noreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-52029285606568964152020-01-30T11:59:00.000-08:002020-01-30T12:11:03.580-08:00Support Space via Amazon Smile =D<div class="separator" style="clear: both; text-align: center;">
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Dragon boat is arguably the purest team sport around. To have a number of paddlers all paddling at once to drive a boat forward for a few fleeting moments in time, it takes a multitude of things to come together in order to have that boat cross the line in good order. </div>
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Imagine the logistics that it takes to run the operational aspects of our team across multiple boats between Mixed and Genders crews and to place that load across multiple tournament competitions, all scheduled throughout the year at various local and international locations.</div>
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As a member-operated, non-profit team we depend on each other to keep this team running, progressing, and growing with your time, along with your relentless spirit and energy. And, "greatness" in any team is only as great as its individual sum parts and its dedicated members like you to support the vision, intention, planning, preparation, and execution of it all. To that end, you can continue to lend your support in probably one of the easiest ways possible and <span style="font-size: 15.4px;">if you're already a consumer on Amazon, you're already halfway there!</span><br />
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AmazonSmile is a website operated by Amazon with the same products, prices, and shopping features as Amazon.com. The difference is that when you shop on AmazonSmile, the AmazonSmile Foundation will donate 0.5% of your purchase price of eligible products to the charitable organization of your choice! Can you guess which one I'd suggest?<br />
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Try following the steps below to pick your favorite organization!<br />
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1. Navigate to <<b><a href="http://smile.amazon.com/">smile.amazon.com</a></b>>, enter "space dragons" in the search field.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixK0g4LOWMCUPy90gKURIuSMF0Ij4-tOPKCKwcy6LQHIjD_EhO_fyKD3TPPI2U-x5dJtm6C-TFZloypnehUdko9_G1EG7Q54tSgqO1dzgItTe6iUUpnGdYhRo3HB5O0-MJASKI6c-w7bA/s1600/AmazonSmile.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="631" data-original-width="1428" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixK0g4LOWMCUPy90gKURIuSMF0Ij4-tOPKCKwcy6LQHIjD_EhO_fyKD3TPPI2U-x5dJtm6C-TFZloypnehUdko9_G1EG7Q54tSgqO1dzgItTe6iUUpnGdYhRo3HB5O0-MJASKI6c-w7bA/s640/AmazonSmile.jpg" width="640" /></a></div>
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2. Select "Space Dragons" as your charity of choice.<br />
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3. Voila! You're supporting the coolest "Physical Sciences/Earth Sciences Research and Promotion" organization in Placentia, CA!<br />
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devantosaurus rexhttp://www.blogger.com/profile/12473431311818656554noreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-11230498434967533802019-11-27T13:36:00.000-08:002019-11-27T13:36:52.478-08:00Starting a New ChapterCongrats everyone on a great 2019 season! As usual, we've gone through a lot throughout the year as a team, and we've come out the other side learning more about ourselves and the team. On behalf of the coaching staff, thank you everyone who's been a part of that journey. Whether you've been on the team for a month or over 10 years, your presence on the team has definitely impacted us coaches in one way or another.<br />
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Now...with the 2019 Season over and the 2020 Season coming up fast, we'd like to make an announcement about some changes to the 2020 Coaching Staff! Unfortunately, life happens and not all the coaches can stay coaches. This year we have a pretty significant change with 5 coaches retiring from coaching (not necessarily from paddling, but stepping down from the coaching position). And I want to thank and acknowledge these coaches for doing an amazing job. The time and effort they've put in has made a difference with Space Dragons and I couldn't thank them enough for their hard work.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFPq2uLNCBTTGMjBFxaxgYFXiyg-hv9cJyaCNE4xJ8nhXF-ks3KTaSrKMAeB6f0pXt0luQ2p9bT0-8L4uX1ulK2MwCKddH4Vz7K5_alixOiEm1ktGodzKXNdNZdrx9QrakxcDbxdErhQze/s1600/OldCoaches.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFPq2uLNCBTTGMjBFxaxgYFXiyg-hv9cJyaCNE4xJ8nhXF-ks3KTaSrKMAeB6f0pXt0luQ2p9bT0-8L4uX1ulK2MwCKddH4Vz7K5_alixOiEm1ktGodzKXNdNZdrx9QrakxcDbxdErhQze/s320/OldCoaches.jpg" width="320" /></a><br />
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So the coaches that are stepping down are:<br />
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AJ Chan<br />
Jan Redondo<br />
Michiko Sanrindo<br />
Rod Muramoto<br />
Chris Espino<br />
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Coaching has definitely a rewarding job, and I couldn't imagine how my life would've been without it. It's been a surreal experience and I've definitely learned a lot (as I'm sure the other coaches would agree). And as coaches, we wouldn't step down without having a plan in place to have capable, willing people step up to fill in the role.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTOaEzH1fmn0IsdpB85KzWbVt0_3aWo_rW4VlkxgMp2gCARq7NQ9X3YL8NGOwqqHsa7C_BPmyP2ObWRIjDzFdkvv_1N7hrqLb2dDdAsCKCvEB4Fz5ndv_I6TXLezsNl0psKNNDbhajL1k2/s1600/NewCoachIntro.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTOaEzH1fmn0IsdpB85KzWbVt0_3aWo_rW4VlkxgMp2gCARq7NQ9X3YL8NGOwqqHsa7C_BPmyP2ObWRIjDzFdkvv_1N7hrqLb2dDdAsCKCvEB4Fz5ndv_I6TXLezsNl0psKNNDbhajL1k2/s320/NewCoachIntro.jpg" width="320" /></a>So introducing the 2020 coaching staff...*drumroll*<br />
<b>Devant Xoai </b>as your new Head Coach!<br />
<b>Esmer Dizon</b><br />
<b>Robert Clark</b><br />
<b>Curtis Guinn</b><br />
<b>Sally Gee</b><br />
<b>James Cabrera</b><br />
<b>Janet Gonzales</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6AD35ZcnnQMYAGIIupXMZ6u0yeSyquPzIQPtHe0Cocgy4KP07lzCBbTBa5bzqbTO9ShIPnKUMqTGLqss0uvi1_gLUG2Wi7RcVqfqTjXCxvKEAW4qgCSCFBsFBSY9JZ7CQqUY7ICrWGT7w/s1600/AllCoaches.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6AD35ZcnnQMYAGIIupXMZ6u0yeSyquPzIQPtHe0Cocgy4KP07lzCBbTBa5bzqbTO9ShIPnKUMqTGLqss0uvi1_gLUG2Wi7RcVqfqTjXCxvKEAW4qgCSCFBsFBSY9JZ7CQqUY7ICrWGT7w/s320/AllCoaches.jpg" width="320" /></a>The entire coaching staff is ready to roll and make 2020 an even better season! So show them your support and keep working hard to see what this team and family can achieve!<br />
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-72369908570776364892019-02-01T20:39:00.000-08:002019-02-01T20:39:16.100-08:00Practice Cancellation ... Feb 2nd-3rd<br />
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Oh Dear! The Rain is Coming ... Due to volume and high winds and cold, Coaches have agreed to cancel practice due to possible unsafe conditions.<br />
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<br />REChttp://www.blogger.com/profile/10326113439001259800noreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-21542878991453613672018-09-19T14:07:00.001-07:002018-09-19T14:07:26.549-07:00<div style="text-align: center;">
<span style="background-color: yellow; color: red; font-family: "times" , "times new roman" , serif; font-size: large;"><b>2018 Regular Practices are complete as of Sun Sep 9th</b></span></div>
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<span style="color: red; font-family: "times" , "times new roman" , serif;">Enjoy the break =)</span></div>
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<span style="color: red; font-family: "times" , "times new roman" , serif;">Off/Pre Season to start up in Oct/Nov, Notifications and Practice Poll will be updated accordingly when coaches decide on actual dates.</span></div>
REChttp://www.blogger.com/profile/10326113439001259800noreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-59444357005499845472018-08-13T17:50:00.000-07:002018-08-13T17:50:43.966-07:00Calling all Space Masters!<br />
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<span style="font-size: 14.0pt; line-height: 106%;">Attention all Space Masters! Our time is quickly approaching…<span style="mso-no-proof: yes;"> <o:p></o:p></span></span><br />
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<span style="font-size: 14.0pt; line-height: 106%;">With the
2018 Race Season quickly winding down it’s time to start thinking about 2019
and what lies ahead as a team.<span style="mso-spacerun: yes;"> </span>It’s been
several years since we have been able to field a Masters crew and I am hoping
that we can once again bring back our Mighty Masters boat. With the help of our
current list of masters and recruitment of our former Masters/New paddlers,
together we can once again have a Space Dragons Masters Boat!<span style="mso-spacerun: yes;"> </span>So if you haven’t been out lately, dust off
your paddle and pfd, stock up on some Ensure and start coming out to practice.
I hope to be seeing you soon!<o:p></o:p></span></div>
<br />Rodhttp://www.blogger.com/profile/17739651451771333125noreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-49124380786882040112018-03-07T19:34:00.000-08:002018-03-07T19:34:37.058-08:002018 Boat Selection Criteria<h3 class="post-title entry-title" itemprop="name" style="background-color: white; color: #222222; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 24px; font-stretch: normal; line-height: normal; margin: 0.75em 0px 0px; position: relative;">
<span style="font-size: 15px; line-height: 21.56px;">Below is the </span><span style="color: blue; font-size: small; font-weight: bold;">2018 Red/Blue/White Selection Criteria.</span><span style="font-size: 15px; line-height: 21.56px;"> It's very similar to years past, but please review it and don't hesitate to ask if you have any questions!</span></h3>
<div class="post-body entry-content" id="post-body-7038245522031967978" itemprop="description articleBody" style="background-color: white; color: #222222; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 15.4px; line-height: 1.4; position: relative; width: 610px;">
<br style="font-size: 15px; line-height: 21.56px;" />
<span style="color: #3333ff; font-size: 15px; font-weight: bold; line-height: 21.56px;">~~~~~~~~~~~~~~~~~~~</span><br />
<span style="font-size: 15px; line-height: 21.56px;">How do the coaches determine who paddles on which boat? It's no black magic. The coaches make the decisions balancing what we believe is best for each individual as well as what we believe is </span><span style="color: red; font-size: 15px; font-weight: bold; line-height: 21.56px;">best for Space Dragons as a whole.</span><span style="font-size: 15px; line-height: 21.56px;"> The tricky part is that not everyone agrees on where that balance lies and what is "best for Space Dragons," not even all the coaches. </span><span style="color: blue; font-size: 15px; line-height: 21.56px;">It is impossible to make everyone happy, but with seven coaches bringing different perspectives, we hope to get as close as possible.</span><span style="font-size: 15px; line-height: 21.56px;"> The following set of criteria is used in the decision making process:</span><br />
<span style="color: #000099; font-size: 21px;"><br /><span style="font-weight: bold;">1. Practice Attendance - Quantity and Quality</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSzS7BcjAPHY4bJ8VI2o3vacTKmx939C5vqoK6CeGklVmqbfyMTXqhSzsvuuQ_Ef5MOJs9RKaitmasaGtzgoe3sFSXYYdlaNvI2hG6hLn5Z6tmxxlDOWxSGa4yOfrkSzUEu8XO8n8D0HUv/s1600/10887214_10152944845678726_9217110824336511455_o.jpg" imageanchor="1" style="clear: left; color: #888888; float: left; margin-bottom: 1em; margin-right: 1em; text-decoration-line: none;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSzS7BcjAPHY4bJ8VI2o3vacTKmx939C5vqoK6CeGklVmqbfyMTXqhSzsvuuQ_Ef5MOJs9RKaitmasaGtzgoe3sFSXYYdlaNvI2hG6hLn5Z6tmxxlDOWxSGa4yOfrkSzUEu8XO8n8D0HUv/s1600/10887214_10152944845678726_9217110824336511455_o.jpg" style="border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.098) 1px 1px 5px; height: auto; max-width: 580px; padding: 5px; position: relative;" width="320" /></a></div>
<span style="font-size: 15px; line-height: 21.56px;"><br /></span><span style="font-size: 15px; line-height: 21.56px;">Coming to practice makes you a better paddler. Only at practice do you get the opportunity to sit in a dragon boat and get coaching on your technique. You work on starts, finishes, pacing, timing, blending, paddling-specific conditioning. How do you become a more effective paddler? Paddle more! </span><span style="color: red; font-size: 15px; line-height: 21.56px;">BUT, just showing up isn't enough.</span><span style="font-size: 15px; line-height: 21.56px;"> In order to become a better paddler, you need to take advantage of the time on the boat by staying focused and determined, and by seeing every single stroke as an opportunity to make our team better.</span><br />
<br style="font-size: 15px; line-height: 21.56px;" />
<span style="color: #000099; font-size: 21px; font-weight: bold;">2. OC-2 Water Testing</span><br />
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<br />
<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTJAVIojBuivITE9_a3d30NUXWS2HzPrAZuSbYTKDbUNqFP8tMOsYAyD2soQ_yO_64MOTLVSjH_K_-KOVNlYwqjmzOOYiuCpNqyyDjyNeWP8jn9BxVJbBDhyNbAsL3wo2uRhIUmi9TfF2H/s1600/1074146_10200439043961071_1646410526_o.jpg" imageanchor="1" style="clear: left; color: #888888; float: left; margin-bottom: 1em; margin-right: 1em; text-decoration-line: none;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTJAVIojBuivITE9_a3d30NUXWS2HzPrAZuSbYTKDbUNqFP8tMOsYAyD2soQ_yO_64MOTLVSjH_K_-KOVNlYwqjmzOOYiuCpNqyyDjyNeWP8jn9BxVJbBDhyNbAsL3wo2uRhIUmi9TfF2H/s1600/1074146_10200439043961071_1646410526_o.jpg" style="border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.098) 1px 1px 5px; height: auto; max-width: 580px; padding: 5px; position: relative;" width="192" /></a><span style="font-size: 15px; line-height: 21.56px;">T</span><span style="font-size: 15px; line-height: 21.56px;">he OC-2 time trials are the easiest way for both you and the coaches to measure your individual contribution in getting the dragon boat past the finish line. Even in a dragon boat race, each paddler pulls some dead weight (the weight of the boat, plus the caller and steersperson). Similarly, in an OC-2 each paddler pulls the boat weight plus a coach who is steering. Water testing isn't everything - it doesn't show how well your technique blends with the rest of the paddlers, and it doesn't show how good your timing is, both of which are essential to being a good dragon boat paddler. What it does show is your fitness level, strength and how effectively you connect with the water to propel a boat forward.</span><span style="color: red; font-size: 15px; line-height: 21.56px;"> How do we use this data? Refer to the </span><a href="http://www.spacedragons.org/2012/08/i-dream-of-data.html" style="color: #888888; font-size: 15px; line-height: 21.56px; text-decoration-line: none;"><b><span style="color: blue;">FAQ</span></b></a><span style="font-size: 15px; line-height: 21.56px;">. If you cannot make it to either the primary or make-up test dates with an excuse cleared with the coaches, your previous test time from the same season can be used. People tend to get faster as the season goes on, so it's in your best interest to test before every to</span><span style="font-size: 15px; line-height: 21.56px;">urnament. </span><span style="font-size: 15px; line-height: 21.56px;">OC-2 testing is required to be considered for Red and strongly encouraged for Open.</span><br />
<span style="font-size: 15px; line-height: 21.56px;"><br /></span>
<span style="font-size: 21px;"><span style="color: #000099; font-weight: bold;">3. Paddle ERG Testing</span></span><br />
<a href="https://scontent-sjc3-1.xx.fbcdn.net/v/t31.0-8/10497045_954709834560560_5183049834937516740_o.jpg?_nc_eui2=v1%3AAeHZJCv-I0NqBwaGuEbFRB22ntr1BSvLh796DsPA9hM1gC5aVrZn_8VvkikrLt_WoeIlLXccWKtqBo3lUC39qvDtXaRUZBgdxEy3rIawaL1fvw&oh=fe382c5c239113eeef6835208e9f5ba1&oe=5B408092" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="600" data-original-width="800" height="240" src="https://scontent-sjc3-1.xx.fbcdn.net/v/t31.0-8/10497045_954709834560560_5183049834937516740_o.jpg?_nc_eui2=v1%3AAeHZJCv-I0NqBwaGuEbFRB22ntr1BSvLh796DsPA9hM1gC5aVrZn_8VvkikrLt_WoeIlLXccWKtqBo3lUC39qvDtXaRUZBgdxEy3rIawaL1fvw&oh=fe382c5c239113eeef6835208e9f5ba1&oe=5B408092" width="320" /></a><span style="font-size: 15px; line-height: 21.56px;">Dragon boat races are athletic competitions, so physical fitness and strength play an important role in how quickly we cross the finish line. We're incorporating the paddle erg this year to not only test that physical fitness and strength, but also to help the coaches have a consistent metric to help compare time trials over the year. Since our current location has varying conditions, the paddle erg scores will help give us those data points. </span><br />
<br style="font-size: 15px; line-height: 21.56px;" />
<span style="color: #000099; font-size: 21px; font-weight: bold;">4. Coaches Discretion</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3HpYvF7exzLNqxCRB7Xw2jwLLZavdV4Otdn2w9JwMOLl2yBlfpIwkSrMKa2rjov1sGsb7ryfti56sCyfUUiyiwHI8Lf8TaCY9rqYQlsBtZhBi2mZ0TAZs93t-gyRxmjZ-DYT5MEZrilq8/s1600/1800451_949073125108448_1335771387254242451_n.jpg" imageanchor="1" style="clear: left; color: #888888; float: left; margin-bottom: 1em; margin-right: 1em; text-decoration-line: none;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3HpYvF7exzLNqxCRB7Xw2jwLLZavdV4Otdn2w9JwMOLl2yBlfpIwkSrMKa2rjov1sGsb7ryfti56sCyfUUiyiwHI8Lf8TaCY9rqYQlsBtZhBi2mZ0TAZs93t-gyRxmjZ-DYT5MEZrilq8/s1600/1800451_949073125108448_1335771387254242451_n.jpg" style="border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.098) 1px 1px 5px; height: auto; max-width: 580px; padding: 5px; position: relative;" width="320" /></a></div>
<span style="font-size: 15px; line-height: 21.56px;"><br /></span><span style="font-size: 15px; line-height: 21.56px;">There are many unquantifiable qualities that make a good dragon boat paddler, things like </span><span style="color: red; font-size: 15px; line-height: 21.56px;">timing, experience, technique, focus and a</span><span style="font-size: 15px; line-height: 21.56px;"> </span><a href="http://spacedragonsblog.blogspot.com/2012/02/on-staying-positive.html" style="color: #888888; font-size: 15px; line-height: 21.56px; text-decoration-line: none;"><span style="color: #3333ff; font-weight: bold;">team-oriented, positive attitude</span></a><span style="font-size: 15px; line-height: 21.56px;">. These are some of the things that the coaches watch out for when we stand at the bow during practice</span><span style="color: #3333ff; font-size: 15px; font-weight: bold; line-height: 21.56px;"></span><span style="font-size: 15px; line-height: 21.56px;">. A boat of the twenty "strongest" paddlers is not our fastest crew if they can't work together and motivate each other. </span><span style="color: red; font-size: 15px; line-height: 21.56px;">If any one of these traits is missing, that can be a deal breaker!</span><span style="font-size: 15px; line-height: 21.56px;"> So be sure to pay attention to these unquantifiable details when working toward being a better paddler.</span><br />
<br style="font-size: 15px; line-height: 21.56px;" />
<span style="font-size: 15px; line-height: 21.56px;">As always, if you have any questions about the selection criteria, any of the decisions that are made, or what you personally can do to make yourself a better paddler, don't hesitate to ask! We want each and every one of you to finish off this season with </span><span style="color: red; font-size: 21px; font-weight: bold;">NO REGRETS!</span></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-38754314537159322162018-01-22T19:59:00.000-08:002018-05-03T12:30:31.924-07:00New Season, New Goals<b><u>What is Your Why?</u></b><br />
With the new season here, it's the perfect time to think about why we paddle. Whether it's for fitness reasons, social reasons, or simply because we love the sport, everyone has their own reason for being out on the water. Whatever it may be, it's a good opportunity to attach a goal to your "why". The coaches have goals set for the team for each year, but it's also beneficial to have personal goals as well.<br />
<br />
<b><u>Goals</u></b><br />
Space Dragons has always been a diverse team, and with that, there will always be different individual goals with our paddlers. Whether that goal is a faster time trial, cleaner technique, or even simply feeling healthier and more active at the end of the day, remember that the coaches and team are always here to support that goal. It's always easier to have your friends and family backing you up 100% when it comes to approaching these challenges, so feel free to write out your goals or share them with teammates!<br />
<br />
<a href="https://scontent-sjc3-1.xx.fbcdn.net/v/t31.0-8/11216615_954710164560527_2423721812102588067_o.jpg?oh=b0371b5c9e919a8f059d669c025c3805&oe=5AE7C9B2" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a><a href="https://scontent-sjc3-1.xx.fbcdn.net/v/t31.0-8/11216615_954710164560527_2423721812102588067_o.jpg?oh=b0371b5c9e919a8f059d669c025c3805&oe=5AE7C9B2" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a><a href="https://scontent-sjc3-1.xx.fbcdn.net/v/t31.0-8/11216615_954710164560527_2423721812102588067_o.jpg?oh=b0371b5c9e919a8f059d669c025c3805&oe=5AE7C9B2" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="No automatic alt text available." border="0" height="300" src="https://scontent-sjc3-1.xx.fbcdn.net/v/t31.0-8/11216615_954710164560527_2423721812102588067_o.jpg?oh=b0371b5c9e919a8f059d669c025c3805&oe=5AE7C9B2" width="400" /></a><b><u>Time Trials</u></b>Time trials have always been a great resource to test yourself throughout the course of the season. It's a great opportunity to see how you can move a boat on your own, as well as get some individual coaching and video feedback!<br />
<br />
<br />
<br />
Here's the list of dates for this year's time trials! Remember that make up days aren't guaranteed so do your best to make it out to the primary dates!<br />
<br />
<u>Tempe</u>: 2/25<br />
<u>Baby Long Beach</u>: 3/31<br />
<u>Vancouver</u>: Sun 5/27 (<i>was 5/26</i>)<br />
<u>Big Long Beach: Sat </u>6/30<br />
<u>Portland</u>: Sat 8/11Unknownnoreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-28433294886741133682017-10-29T20:34:00.000-07:002017-11-02T13:07:07.443-07:00Moving Forward: 2018 Edition<b><u>Preseason Kickoff</u></b><br />
First off, I just want to say amazing job this past 2017 season! Now that it's all done and you've had October to relax, we're starting back up this weekend! Great news for those of you itching to get back on the water, we'll be resuming practice November 4th.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://scontent-lax3-1.xx.fbcdn.net/v/t1.0-9/15665533_10154717518458726_849571816149703769_n.jpg?oh=c329c40a18d9d61429ad4768829206b0&oe=5A71F250" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Image may contain: one or more people, tree, grass, sky, shoes, child, outdoor and nature" border="0" height="225" src="https://scontent-lax3-1.xx.fbcdn.net/v/t1.0-9/15665533_10154717518458726_849571816149703769_n.jpg?oh=c329c40a18d9d61429ad4768829206b0&oe=5A71F250" width="400" /></a></div>
<b><u><br /></u></b>
<b><u>2018 Races</u></b><br />
<a href="http://azdba.org/festival/"><span style="color: blue;">Tempe Dragon Boat Festival</span></a><br />
<b>Where: </b>Tempe, Arizona<br />
<b>When:</b> March 24-25<br />
Tempe is our opening race of the season and definitely a fun way to start the year! It's usually pretty warm and dry, and we'll be able to race teams from all along the west coast.<br />
<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRhkDuGTZ2HT9S6ki86FDxDgorJOrJu12S7riqOXZFeOki8B0_M0pZDxzBXtTNRev17ezi5sJ52FKoGIzXLszCiG0Wh9fHYLnYSRB-1GvvwRpyLOpiMhb4HRla7eotA67fAIai95X40vtN/s1600/18076676_10212846133333484_6799774312983011916_o+copy.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1068" data-original-width="1600" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRhkDuGTZ2HT9S6ki86FDxDgorJOrJu12S7riqOXZFeOki8B0_M0pZDxzBXtTNRev17ezi5sJ52FKoGIzXLszCiG0Wh9fHYLnYSRB-1GvvwRpyLOpiMhb4HRla7eotA67fAIai95X40vtN/s400/18076676_10212846133333484_6799774312983011916_o+copy.jpg" width="400" /></a><a href="http://www.lbdragonboat.com/"><span style="color: blue;">Long Beach Spring Race</span></a><br />
<b>Where: </b>Long Beach, California<br />
<b>When: </b>April 22<br />
Also known as "Baby Long Beach", this local race is great for newbies and vets alike. It's a low commitment race since it's right here at home and one day only!<br />
<br />
<b><a href="http://vancouverdragonboatfestival.ca/"><br /></a></b>
<b><a href="http://vancouverdragonboatfestival.ca/"><br /></a></b>
<a href="https://scontent-lax3-1.xx.fbcdn.net/v/t31.0-8/257626_10150276127867594_7897860_o.jpg?oh=b1cf9725ec01171a287e62fc219fc6a6&oe=5AA601E0" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Image may contain: 1 person" border="0" height="235" src="https://scontent-lax3-1.xx.fbcdn.net/v/t31.0-8/257626_10150276127867594_7897860_o.jpg?oh=b1cf9725ec01171a287e62fc219fc6a6&oe=5AA601E0" width="320" /></a><a href="http://vancouverdragonboatfestival.ca/"><span style="color: blue;">Concord Pacific Dragon Boat Festival</span></a><br />
<b>Where: </b>Vancouver, Canada<br />
<b>When: </b>June 22-24<br />
The big race of the year! It's the perfect opportunity to race against high level international teams and try to qualify for the 100m knockout races and the famous Guts and Glory race! It's been about 6-7 years since we've gone, so it'll be a fresh new experience for most of the team!<br />
<br />
<br />
<a href="http://www.lbdragonboat.com/"><span style="color: blue;">Long Beach Dragon Boat Festival</span></a><br />
<b>Where: </b>Long Beach, California<br />
<b>When: </b>July 28-29<br />
Biggest race on our home turf! A larger version of Baby LB with teams from all around. Another great chance for newbies and vets alike to race at home.<br />
<a href="http://www.portlanddragonboats.com/"><span style="color: blue;"><br /></span></a>
<a href="https://scontent-lax3-1.xx.fbcdn.net/v/t1.0-9/14370332_10153993755756491_8534875751128951958_n.jpg?oh=0bcefc270d23e72338d46cdc80168b8f&oe=5A6EB786" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Image may contain: one or more people, people standing, sky, outdoor and nature" border="0" height="214" src="https://scontent-lax3-1.xx.fbcdn.net/v/t1.0-9/14370332_10153993755756491_8534875751128951958_n.jpg?oh=0bcefc270d23e72338d46cdc80168b8f&oe=5A6EB786" width="320" /></a><a href="http://www.portlanddragonboats.com/"><span style="color: blue;">Portland Dragon Boat Festival</span></a><br />
<b>Where:</b> Portland, Oregon<br />
<b>When:</b> September 8-9<br />
This one is a relatively new race for us, since we've only gone once. However it has a beautiful venue and pretty competitive since we get to race against strong teams from all around the west coast.<br />
<br />
<br />
<b><u><br /></u></b>
<b><u>One Step at a Time</u></b><br />
With our goals of the Guts and Glory and Knockout races at Vancouver, practice is going to play a big part of reaching it. It's a gradual process that we'll take one step at a time. Let's take every opportunity to make that push and start off strong at preseason!<br />
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-28659486422915930502017-09-21T11:49:00.002-07:002017-09-21T11:49:19.979-07:00<div style="text-align: center;">
<span style="background-color: yellow; color: red; font-family: "times" , "times new roman" , serif; font-size: large;"><b>2017 Regular Practices are complete as of Wed Sep 20th</b></span></div>
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<span style="color: red; font-family: "times" , "times new roman" , serif;">Enjoy your break =)</span></div>
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<span style="color: red; font-family: "times" , "times new roman" , serif;">Off/Pre Season to start up in November!!! Practice poll will be updated accordingly</span></div>
REChttp://www.blogger.com/profile/10326113439001259800noreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-56553586727554640882017-02-21T15:49:00.000-08:002017-02-21T15:49:48.066-08:00Unsung Heroes of Dragon BoatWhether you're new or a vet, you may or may not have noticed that some paddlers have taken on an additional responsibility to paddling. We wouldn't be able to run any practices without them. Who could I be talking about? Your <b><span style="color: blue;">steerspeople</span></b> of course! These are paddlers that have taken it upon themselves to learn how to steer, go through the certification process, and even give up paddling time to help the team run practices. Without them, we wouldn't be able to get anywhere!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1GmN_btxkocHGYASVDW5f3DsuGd3yx5Xv44FgUKCOv1lsiD5MYg6lJRwvjIJs3dHvpbejDcF7gp1SESPK7H5Cu7jogqD-VnfsnODcl8pDPgMB_D0rw581PZO8RVvsQL_tmv728TVeNOmI/s1600/AJ+Steering.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1GmN_btxkocHGYASVDW5f3DsuGd3yx5Xv44FgUKCOv1lsiD5MYg6lJRwvjIJs3dHvpbejDcF7gp1SESPK7H5Cu7jogqD-VnfsnODcl8pDPgMB_D0rw581PZO8RVvsQL_tmv728TVeNOmI/s320/AJ+Steering.jpg" width="320" /></a>Now you may be thinking that you're focusing on paddling, so you don't want to steer, but it's a good skill to have as a paddler! Not only are you helping out the team, you're learning more about the sport in general and are able to see practices from a new perspective. You're also getting a chance to help bring up our team since we'll be able to cycle through our steers and give them some much needed paddle time as well. As a family, we all want what's best for each other, and opening up more opportunities for everyone to paddle is a great way to achieve that!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiPgpp6DmcNL0KI1HGCNJgddioAWWlz1xFM1FRwmz3W2yECcY05u5JnqIjLgvXAGhZCLQ-PpyroSkycm9nqwdUfyIS7t2YoS6Ghn-fwjqsfQSB5jaol6MWNoJVk4oMfqI2NJOtXUmtJ9if/s1600/Arlene+Steering.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiPgpp6DmcNL0KI1HGCNJgddioAWWlz1xFM1FRwmz3W2yECcY05u5JnqIjLgvXAGhZCLQ-PpyroSkycm9nqwdUfyIS7t2YoS6Ghn-fwjqsfQSB5jaol6MWNoJVk4oMfqI2NJOtXUmtJ9if/s320/Arlene+Steering.jpg" width="320" /></a>Over the past couple of seasons, we've seen certain people steering every single practice, and it's a big sacrifice for them to come out to paddle and be forced to steer since no one else is certified. We have a fairly large team, and it's important that we don't let the same people give up their paddle time over and over again. That being said, we're trying our best to make sure that one person doesn't steer the entire practice (unless it's due to an injury and they offer).<br />
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So whether you're new to the sport, or have been paddling for years, let's try to spread the responsibility of steering so it doesn't fall onto the same 2-3 sets of shoulders, and bring everyone up together as a family!<br />
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-44863627091687399202017-02-06T11:45:00.000-08:002017-02-06T11:46:08.898-08:00Space Dragons 2017 Red/Blue/White Selection Criteria<h3 class="post-title entry-title" itemprop="name" style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 24px; font-stretch: normal; line-height: normal; margin: 0.75em 0px 0px; position: relative;">
<span style="font-size: 15px; line-height: 21.56px;">Below is the </span><span style="color: blue; font-size: small; font-weight: bold;">2017 Red/Blue/White Selection Criteria.</span><span style="font-size: 15px; line-height: 21.56px;"> It's very similar to years past, but please review it and don't hesitate to ask if you have any questions!</span></h3>
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<span style="font-size: 15px; line-height: 21.56px;">How do the coaches determine who paddles on which boat? It's no black magic. The coaches make the decisions balancing what we believe is best for each individual as well as what we believe is </span><span style="color: red; font-size: 15px; font-weight: bold; line-height: 21.56px;">best for Space Dragons as a whole.</span><span style="font-size: 15px; line-height: 21.56px;"> The tricky part is that not everyone agrees on where that balance lies and what is "best for Space Dragons," not even all the coaches. </span><span style="color: blue; font-size: 15px; line-height: 21.56px;">It is impossible to make everyone happy, but with seven coaches bringing different perspectives, we hope to get as close as possible.</span><span style="font-size: 15px; line-height: 21.56px;"> The following set of criteria is used in the decision making process:</span><br />
<span style="color: #000099; font-size: 21px;"><br /><span style="font-weight: bold;">1. Practice Attendance - Quantity and Quality</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSzS7BcjAPHY4bJ8VI2o3vacTKmx939C5vqoK6CeGklVmqbfyMTXqhSzsvuuQ_Ef5MOJs9RKaitmasaGtzgoe3sFSXYYdlaNvI2hG6hLn5Z6tmxxlDOWxSGa4yOfrkSzUEu8XO8n8D0HUv/s1600/10887214_10152944845678726_9217110824336511455_o.jpg" imageanchor="1" style="clear: left; color: #888888; float: left; margin-bottom: 1em; margin-right: 1em; text-decoration: none;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSzS7BcjAPHY4bJ8VI2o3vacTKmx939C5vqoK6CeGklVmqbfyMTXqhSzsvuuQ_Ef5MOJs9RKaitmasaGtzgoe3sFSXYYdlaNvI2hG6hLn5Z6tmxxlDOWxSGa4yOfrkSzUEu8XO8n8D0HUv/s1600/10887214_10152944845678726_9217110824336511455_o.jpg" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; height: auto; max-width: 580px; padding: 5px; position: relative;" width="320" /></a></div>
<span style="font-size: 15px; line-height: 21.56px;"><br /></span><span style="font-size: 15px; line-height: 21.56px;">Coming to practice makes you a better paddler. Only at practice do you get the opportunity to sit in a dragon boat and get coaching on your technique. You work on starts, finishes, pacing, timing, blending, paddling-specific conditioning. How do you become a more effective paddler? Paddle more! </span><span style="color: red; font-size: 15px; line-height: 21.56px;">BUT, just showing up isn't enough.</span><span style="font-size: 15px; line-height: 21.56px;"> In order to become a better paddler, you need to take advantage of the time on the boat by staying focused and determined, and by seeing every single stroke as an opportunity to make our team better.</span><br />
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<span style="color: #000099; font-size: 21px; font-weight: bold;">2. OC-2 Water Testing</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTJAVIojBuivITE9_a3d30NUXWS2HzPrAZuSbYTKDbUNqFP8tMOsYAyD2soQ_yO_64MOTLVSjH_K_-KOVNlYwqjmzOOYiuCpNqyyDjyNeWP8jn9BxVJbBDhyNbAsL3wo2uRhIUmi9TfF2H/s1600/1074146_10200439043961071_1646410526_o.jpg" imageanchor="1" style="clear: left; color: #888888; float: left; margin-bottom: 1em; margin-right: 1em; text-decoration: none;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTJAVIojBuivITE9_a3d30NUXWS2HzPrAZuSbYTKDbUNqFP8tMOsYAyD2soQ_yO_64MOTLVSjH_K_-KOVNlYwqjmzOOYiuCpNqyyDjyNeWP8jn9BxVJbBDhyNbAsL3wo2uRhIUmi9TfF2H/s1600/1074146_10200439043961071_1646410526_o.jpg" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; height: auto; max-width: 580px; padding: 5px; position: relative;" width="192" /></a><span style="font-size: 15px; line-height: 21.56px;">T</span><span style="font-size: 15px; line-height: 21.56px;">he OC-2 time trials are the easiest way for both you and the coaches to measure your individual contribution in getting the dragon boat past the finish line. Even in a dragon boat race, each paddler pulls some dead weight (the weight of the boat, plus the caller and steersperson). Similarly, in an OC-2 each paddler pulls the boat weight plus a coach who is steering. Water testing isn't everything - it doesn't show how well your technique blends with the rest of the paddlers, and it doesn't show how good your timing is, both of which are essential to being a good dragon boat paddler. What it does show is your fitness level, strength and how effectively you connect with the water to propel a boat forward.</span><span style="color: red; font-size: 15px; line-height: 21.56px;"> How do we use this data? Refer to the </span><a href="http://www.spacedragons.org/2012/08/i-dream-of-data.html" style="color: #888888; font-size: 15px; line-height: 21.56px; text-decoration: none;"><b><span style="color: blue;">FAQ</span></b></a><span style="font-size: 15px; line-height: 21.56px;">. If you cannot make it to either the primary or make-up test dates with an excuse cleared with the coaches, your previous test time from the same season can be used. People tend to get faster as the season goes on, so it's in your best interest to test before every to</span><span style="font-size: 15px; line-height: 21.56px;">urnament. </span><span style="font-size: 15px; line-height: 21.56px;">OC-2 testing is required to be considered for Red and strongly encouraged for Open.</span><br />
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<span style="font-size: 21px;"><span style="color: #000099; font-weight: bold;">3. Land Drill / Core Workout Attendance - Quantity and Quality</span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2MaZyOunPBzwlLnhnz_yGe-AbVNzXi7d1r1qKCGrwcmH0uyERdlo8Co1JFqr5Rmj8ptmnNaacGoeBkXc_Ah-MTC145FugYb1DKvIA8WS8kEdylv0zero0dF6Yusl2oRyVk_t_Cy2dvYAV/s1600/IMAG0041.jpg" style="color: #888888; font-size: 15px; line-height: 21.56px; text-decoration: none;"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5576744884935633426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2MaZyOunPBzwlLnhnz_yGe-AbVNzXi7d1r1qKCGrwcmH0uyERdlo8Co1JFqr5Rmj8ptmnNaacGoeBkXc_Ah-MTC145FugYb1DKvIA8WS8kEdylv0zero0dF6Yusl2oRyVk_t_Cy2dvYAV/s320/IMAG0041.jpg" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; cursor: pointer; float: right; height: 191px; margin: 0pt 0pt 10px 10px; max-width: 580px; padding: 5px; position: relative; width: 320px;" /></a><br />
<span style="font-size: 15px; line-height: 21.56px;">Dragon boat races are athletic competitions, so physical fitness and strength play an important role in how quickly we cross the finish line. Participating in the land drills and core workouts designed by Devant helps build that foundation. Again, just showing up isn't enough. You need to push yourself in order to make yourself (and the team) stronger. The work you put in here will be visible in the quality of your practices (stay stronger for longer) as well as your OC-2 time trial.</span><br />
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<span style="color: #000099; font-size: 21px; font-weight: bold;">4. Coaches Discretion</span><br />
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<span style="font-size: 15px; line-height: 21.56px;"><br /></span><span style="font-size: 15px; line-height: 21.56px;">There are many unquantifiable qualities that make a good dragon boat paddler, things like </span><span style="color: red; font-size: 15px; line-height: 21.56px;">timing, experience, technique, focus and a</span><span style="font-size: 15px; line-height: 21.56px;"> </span><a href="http://spacedragonsblog.blogspot.com/2012/02/on-staying-positive.html" style="color: #888888; font-size: 15px; line-height: 21.56px; text-decoration: none;"><span style="color: #3333ff; font-weight: bold;">team-oriented, positive attitude</span></a><span style="font-size: 15px; line-height: 21.56px;">. These are some of the things that the coaches watch out for when we stand at the bow during practice</span><span style="color: #3333ff; font-size: 15px; font-weight: bold; line-height: 21.56px;"></span><span style="font-size: 15px; line-height: 21.56px;">. A boat of the twenty "strongest" paddlers is not our fastest crew if they can't work together and motivate each other. </span><span style="color: red; font-size: 15px; line-height: 21.56px;">If any one of these traits is missing, that can be a deal breaker!</span><span style="font-size: 15px; line-height: 21.56px;"> So be sure to pay attention to these unquantifiable details when working toward being a better paddler.</span><br />
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<span style="font-size: 15px; line-height: 21.56px;">As always, if you have any questions about the selection criteria, any of the decisions that are made, or what you personally can do to make yourself a better paddler, don't hesitate to ask! We want each and every one of you to finish off this season with </span><span style="color: red; font-size: 21px; font-weight: bold;">NO REGRETS!</span></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-25567604057830746742017-01-27T15:40:00.000-08:002017-01-27T16:25:20.518-08:00Rain Protocol<br />
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<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 15.4px;">Just a reminder that our rain protocol is to check the blog and Spacebook for practice cancelation notifications. If there is no notice canceling practice by 11pm the night before, then practice is on!</span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 15.4px;"><span style="font-size: 15.4px;">On that note and as a matter of public health safety, <b>practice for </b></span><span style="font-size: 15.4px;"><b><i>tomorrow</i> (</b><i>January 28th, 2017</i><b>) is cancelled</b> due to beach closures resulting from <a href="http://www.presstelegram.com/environment-and-nature/20170123/long-beach-closes-all-coastal-swimming-areas-after-7-sewage-spills-reported" target="_blank">a number of recent sewage spills</a>. There is a significant risk to health in having contact with the water and so it should be avoided until further notice. Officials will wait for the results of a second test from Wednesday before they decide to reopen beaches, so stay tuned for a Sunday practice update!</span></span></div>
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For more information, you can check the <span style="background-color: white; color: #335d9d; font-family: "raleway" , sans-serif; text-transform: uppercase;">CONSUMER PROTECTION PROGRAM RECREATIONAL WATER MONITORING</span><span style="background-color: white; font-size: 15.4px; text-transform: uppercase;"><span style="color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"> </span></span><span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 15.4px;">page <a href="http://www.longbeach.gov/health/inspections-and-reporting/inspections/recreational-water-samples/?folderid=2259" target="_blank">here</a>.</span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 15.4px;">Until then, enjoy your time off the water with a snooze, a hearty dim sum breakfast, or sweat it out with a solid gym session (or all-of-the-above!). However you decide to spend your time make sure it's well spent with some important suggestions--pass along some best wishes, enjoy your family time, and have a happy, safe Lunar New Year!</span></div>
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<br />devantosaurus rexhttp://www.blogger.com/profile/12473431311818656554noreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-23328809480742352222017-01-20T16:05:00.002-08:002017-01-20T18:43:20.401-08:00Starting up 2017! (Part 2)<b><u>Goals and Training</u></b><br />
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<b>Goals</b><br />
With the season really starting to ramp up, now is a good time to start thinking about your goals for the year. Having one or more goals helps give a little more purpose to each practice, and also creates a positive mindset throughout the year. Creating goals and meeting them is always rewarding, and our job as a coaching staff is to help you achieve those goals.<br />
<br />
<a href="https://scontent-lax3-2.xx.fbcdn.net/v/t1.0-9/15400537_1286893048015994_6082917533889439074_n.jpg?oh=02ed7c6778a8cad28d6f7198a78e0b89&oe=59129B1E" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Image may contain: 11 people, people smiling, people standing, sky, outdoor and nature" border="0" height="240" src="https://scontent-lax3-2.xx.fbcdn.net/v/t1.0-9/15400537_1286893048015994_6082917533889439074_n.jpg?oh=02ed7c6778a8cad28d6f7198a78e0b89&oe=59129B1E" width="320" /></a>As you think of your goals for the year, remember that we're not only here to help you with your paddling goals. Space has always been a supportive family and we will do everything we can to help you with your non paddling goals as well, whether it's training for spartan races, triathlons, or even just living a healthier lifestyle. Remember, working towards your goal is always easier with a support group, and Space is just about one of the best support groups out there. Don't be afraid to talk to us about what you want to achieve, and we'll do our best to help you get there!<br />
<br />
As for paddling, there will always be so many different goals that individuals can focus on, whether it's getting a smoother/faster time trial, improving technique, or even just being able to get through practice a little better than the last time. For us coaches, one of our goals is to always promote healthy improvement, not just at an individual level, but especially at a team level. So even as we focus on our own individual training and goals, it's important to remember that we do this as a team. We strive to have that "team first" mentality because that's what helps us strive and push ourselves to our goals. That team perspective is what makes Space such an amazing team. Everyone does what they can to help out. We're lucky to be in an environment that is so supportive and everyone wants the best for everyone. Sure there can be some friendly competition and individual training, but at the end of the day it's all about how we can bring each other up as a team. So just remember, whatever boat you paddle on, the important part is that we're part of the same team. Boat color is irrelevant because we're all one family.<br />
<br />
<b>Training</b><br />
Always going hand in hand with creating goals is, of course, training for them! Once you've come up with your own goals, sometimes it's hard to think about how to proceed from there. However, that's exactly why having this huge support group of Space Dragons comes in handy. There are so many different people on the team that are willing to help you reach or even exceed your goals!<br />
<br />
<a href="https://scontent-lax3-2.xx.fbcdn.net/v/t1.0-9/15622327_10154717519133726_5723268319328775450_n.jpg?oh=2cb524b9f54fe404068deca1baefaf93&oe=590352A5" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Image may contain: one or more people, sky, outdoor and water" border="0" height="180" src="https://scontent-lax3-2.xx.fbcdn.net/v/t1.0-9/15622327_10154717519133726_5723268319328775450_n.jpg?oh=2cb524b9f54fe404068deca1baefaf93&oe=590352A5" width="320" /></a>Our practices always have a specific purpose to help you train for races, but we also have resources to help you off the water as well! This includes the land/core training after practices, and soon to be starting up SDWW's! Working out together makes training a lot more enjoyable, so don't be afraid to ask if anyone wants to train with you. Like I said before, it's a big part of who we are as a family. Starting up working out might seem pretty daunting, especially if you try it alone. The team is spread out in so many areas, that there's bound to be someone in your area that will work out with you!<br />
<br />
<b>Time Trials</b><br />
As many of you know, time trials are a great way to measure yourself throughout the year, and a good way to learn more about yourself and how you paddle. It's also part of how we get you prepared for race day, but more on that later.<br />
<br />
For those of you that have been asking and waiting for it, here are the current dates for the time trials! Once our mid and end of year races are determined, we'll come out with the dates for those time trials.<br />
<div>
<br /></div>
Tempe: February 26<br />
Baby LB: April 2<br />
Mid Year: TBD<br />
Big LB: July 2<br />
End of Year: TBD<br />
<br />
The first race of the year is coming up quick, which means the first time trial is coming up even quicker! So remember to start thinking about your goals and how you want to change throughout the season!<br />
<div>
<br /></div>
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-16678042749035733422017-01-13T19:22:00.001-08:002017-01-19T13:38:45.732-08:00Starting up 2017! (Part 1)<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<b>Welcome to the 2017 Season!</b></div>
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The 2017 season has officially begun this past weekend! I hope you all had a restful off season because we’re going to start off this season strong. We’re starting up our post practice land workouts on Saturdays and Sundays so don’t forget to bring your water and yoga mats! Special boat is scheduled to start up once again in March.</div>
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<a href="https://scontent-lax3-2.xx.fbcdn.net/v/t1.0-9/15894995_10154762351678726_1521326252491228497_n.jpg?oh=2e591b10909d5aee0b49b666c2029c1c&oe=58DC3556" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Image may contain: one or more people, people playing sports, tree, grass, sky, shoes, child, outdoor and nature" border="0" height="180" src="https://scontent-lax3-2.xx.fbcdn.net/v/t1.0-9/15894995_10154762351678726_1521326252491228497_n.jpg?oh=2e591b10909d5aee0b49b666c2029c1c&oe=58DC3556" width="320" /></a></div>
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<b><br /></b>
<b><br /></b>
<b>2017 Racing Schedule</b><br />
<span style="font-size: 12.8px;">We are currently planning to go to six tournaments this year, and the schedule will be posted below. Our mid year race hasn’t been finalized yet, but it’s been narrowed down to two options. Same with our last race of the year, so stay tuned! </span></div>
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<b>Races</b></div>
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<a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://azdba.org/&source=gmail&ust=1484421901345000&usg=AFQjCNFDVPKUpKbmYxDInvVX85NtLDjDTA" href="http://azdba.org/" style="color: #1155cc;" target="_blank">Tempe Dragon Boat Festival</a> </div>
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<b>Where: </b>Tempe, Arizona</div>
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<b>When:</b> <span class="aBn" data-term="goog_372470190" style="border-bottom: 1px dashed rgb(204, 204, 204); position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">March 25-26</span></span></div>
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With the exception of last year, Tempe has been our season opening race for the last 10 years. The weather is usually warm and dry, and we'll be able to race teams from all along the West Coast! It's a fun tournament featuring Mixed, Open, Women's, and Masters division races. Now that Tempe has been moved back to its original schedule, we're looking forward to having it as our first race of the year again.</div>
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Bonus: Rebel BBQ (delicious food stop halfway to Tempe)</div>
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<br /></div>
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<a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://www.lbdragonboat.com/&source=gmail&ust=1484421901345000&usg=AFQjCNGIPasQwzOQPWkN15oZ2PaZqupmBA" href="http://www.lbdragonboat.com/" style="color: #1155cc;" target="_blank">Long Beach Spring Race</a></div>
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<b>Where:</b> Long Beach, California</div>
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<b>When:</b> <span class="aBn" data-term="goog_372470191" style="border-bottom: 1px dashed rgb(204, 204, 204); position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">April 23</span></span></div>
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<span class="aBn" data-term="goog_372470191" style="border-bottom: 1px dashed rgb(204, 204, 204); position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">Also known as "Baby Long Beach", this is a local race open to the year-round teams as well as college teams around California. It's a one-day tournament at Marine Stadium featuring Mixed races only, but also has a 200m knockout tournament in the afternoon. It's a great race for newbies and vets alike, as the race is low commitment because it's here at home and only one day!</span></span></div>
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Mid-Year Race, more to come, but possible options are: </div>
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<a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://www.dragonboatnv.com/page/show/2214786-nevada-dragon-boat-festival&source=gmail&ust=1484421901345000&usg=AFQjCNEzKKh8-B4G91zWMkqezYKrZ3eU3Q" href="http://www.dragonboatnv.com/page/show/2214786-nevada-dragon-boat-festival" style="color: #1155cc;" target="_blank">Nevada International Dragon Boat Festival</a> (<span class="aBn" data-term="goog_372470192" style="border-bottom: 1px dashed rgb(204, 204, 204); position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">May 20-21</span></span> in Las Vegas, Nevada)</div>
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<a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://vancouverdragonboatfestival.ca/&source=gmail&ust=1484421901345000&usg=AFQjCNHTmKdQKYL-R2oaDFXJWjkb3u6d2A" href="http://vancouverdragonboatfestival.ca/" style="color: #1155cc;" target="_blank">Concord Pacific Vancouver Dragon Boat Festival</a> (<span class="aBn" data-term="goog_372470193" style="border-bottom: 1px dashed rgb(204, 204, 204); position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">June 23-25</span></span> in Vancouver, Canada)</div>
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<br /></div>
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<a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://www.lbdragonboat.com/&source=gmail&ust=1484421901345000&usg=AFQjCNGIPasQwzOQPWkN15oZ2PaZqupmBA" href="http://www.lbdragonboat.com/" style="color: #1155cc;" target="_blank">Long Beach Dragon Boat Festival</a></div>
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<b>Where:</b> Long Beach, California</div>
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<b>When:</b> <span class="aBn" data-term="goog_372470194" style="border-bottom: 1px dashed rgb(204, 204, 204); position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">July 29-30</span></span></div>
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This is our big local race where teams fly in from around the country (plus usually one or two teams from China). It's a big two day tournament with lots of divisions, including High School and Corporate. For any vets looking on to help spread the joy of paddling, there are always opportunities to help coach and/or steer for these "festival teams" leading up to the tournament (inquire with the captains & coaches). There are vendor booths and a performance stage, and (usually) beautiful beach weather!</div>
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<a href="https://www.facebook.com/groups/542220609251141/">Busan International Dragon Boat Festival</a></div>
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<b>Where: </b>Busan, Korea</div>
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<b>When:</b> TBD</div>
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For our big travel race for the year, we're looking to go to Korea! This will be a first time for Space Dragons as we go to Korea to compete internationally. We'll be testing out new waters here, so it should definitely be an exciting experience.</div>
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End of Year Race, potential options:</div>
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<a href="http://www.sfdragonboat.com/" style="text-decoration: underline;">Northern California International Dragon Boat Festival</a> (September 23-24 in Lake Merritt, Oakland)</div>
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<a href="http://www.sddragonboatrace.com/" style="font-size: 12.8px;">San Diego International Dragon Boat Race</a><span style="font-size: 12.8px;"> (September 30 - October 1 in San Diego, California)</span></div>
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With these six races, it should be a fun and full season! Coming up next, <b>goals</b> and <b>training</b>! </div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-54304151705309472152016-11-24T12:36:00.001-08:002016-11-24T12:36:25.946-08:00Happy Thanksgiving!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitYBWhxiO4AdSQqmBRDwernzhcvds8NQKPeMISriebzGocUWTaoBEQiPkTOqDrYefqvCAlSG8xDnjz5nfL2D-FY1cE11SQ2yRBQLX8R0-ubVQBCDES-_W5yaTtmcxYUVwb7WtK2JKCEW8_/s1600/Screen+Shot+2016-11-24+at+11.58.43+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="316" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitYBWhxiO4AdSQqmBRDwernzhcvds8NQKPeMISriebzGocUWTaoBEQiPkTOqDrYefqvCAlSG8xDnjz5nfL2D-FY1cE11SQ2yRBQLX8R0-ubVQBCDES-_W5yaTtmcxYUVwb7WtK2JKCEW8_/s640/Screen+Shot+2016-11-24+at+11.58.43+AM.png" width="640" /></a></div>
<br />Emhttp://www.blogger.com/profile/10758350329696810891noreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-28882656597325686332016-07-13T21:06:00.000-07:002016-07-14T19:05:12.129-07:00Personal Goals for GrowthFirst off, great job on time trials everyone! It was a great turnout with so many newbies coming out and giving it a shot! (15+ I think). I'm really proud of all the effort that everyone has put in and how you decided to take the opportunity to step out of your comfort zone and take a shot at the time trials.<br />
<div>
<br /></div>
<div>
As always, time trials are a great way to put yourself to the test and give yourself a personal benchmark to see where you stand as a paddler. However, on that note, I'd like to also give a little reminder (to our vets as well as our newer paddlers), that time trial results should be taken with a grain of salt. While we do use the results as a metric for seating boats for races, it's not the only thing taken into account. And for those of you that are new, or just need another reminder, you can find those various metrics <a href="http://www.spacedragons.org/2015/01/space-dragons-2015-redbluewhite.html">here</a>!<br />
<br />
Another reminder is that times are not the only way to improve in time trials. Sometimes, as Devant and I are taking you down to the start line, we might ask what your goals are. Answers vary, but in general they end up being "be faster" or "be better". There's nothing wrong with these goals, but it's important to focus on the different parts of "be faster" or "be better" that will help you achieve them. Everyone will end up having different goals since each paddler is different, so take the opportunity to focus on individual improvement, whether the goal is to have a smoother run, maintaining your technique, having more control over your body, or even just getting the catch for more of your strokes. Having a more specific goal will help give a better guideline to personal improvement rather than the vague "get faster" goal. Even though they're individual goals, each step closer contributes to the team effort.<br />
<br />
With one more time trial left in the year, there's still one more chance to test yourself, so get out there and work towards those goals!<br />
<br />
You can find your pre-Big LB times <a href="https://docs.google.com/spreadsheets/d/1QrAz2vbA3Egcprg7H7Wn8LeQgekEMzrgK-rngAlaUUk/edit#gid=1940644292">here</a>!</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-64156116429408013762016-06-07T02:19:00.000-07:002016-06-07T17:19:41.178-07:00Paddling as a Way of Life<div style="background-color: white; color: #222222;">
<span style="font-family: "arial" , sans-serif; font-size: small;">Two months have passed since our Adelaide adventure, where we competed in the 10th Club Crew World Championships. <b> So what's been happening since, and what happens next??</b></span><br />
<span style="font-size: small;"><span style="font-size: small;"><br style="font-family: arial, sans-serif;" /></span>
<span style="font-family: "arial" , sans-serif; font-size: small;">First, it's important to <b>CELEBRATE</b>. Competing in Club Crew Worlds was a huge effort. The training, logistics and support from so many people is what made it a success, and it's an accomplishment to be proud of. We faced so many challenges in our journey. Each time we pulled through, growing stronger and stronger as a club. During and in the weeks after Adelaide, we shared stories, laughed at the wacky videos and cherished the memories of the "good ol' days." (But it doesn't have to stop there! Today is the good ol' days, and we should continue to celebrate it!)</span></span><br />
<span style="font-size: small;"><span style="font-size: small;"><br style="font-family: arial, sans-serif;" /></span>
<span style="font-family: "arial" , sans-serif; font-size: small;">Second, it's important to <b>BREATHE</b>. An endeavor such as a world championship takes a lot of both physical and mental energy to prepare for. It's important to recognize the sacrifices you've made and address all the little things (errands, brunch dates with family and friends, basketball games) that you've told yourself you'll take care of "after Adelaide" (for me, that was finding an apartment!). Hopefully everyone's had a chance these last two months to unwind and take care of all those things we had been putting off.</span></span><br />
<span style="font-size: small;"><span style="font-size: small;"><br style="font-family: arial, sans-serif;" /></span>
<span style="font-family: "arial" , sans-serif; font-size: small;">Third, it's important to <b>GIVE BACK</b> and <b>GROW</b>. After all the blood, sweat and tears (from both paddlers and supporters alike), we don't want to just take the experience and run for the hills. It's time to give back and grow as a team and as individuals. This can manifest itself in many ways, from sharing experiences to simply setting an example by being a "model Space Dragon." We all experienced this adventure in different ways - as a competitor, as a supporter, as the at-home-cheering-section. All are valuable experiences that enrich this team and add to the <a href="http://www.spacedragons.org/2014/03/the-copper-pot.html" target="_blank">copper pot</a>. Becoming a better team doesn't always have to involve extreme personal sacrifices to hit your next PR. It also means developing our bench and learning from past experience, so when it comes time to press hard for the next competitive goal, we are ready.</span></span><br />
<span style="font-size: small;"><span style="font-size: small;"><br style="font-family: arial, sans-serif;" /></span>
<span style="font-family: "arial" , sans-serif; font-size: small;">What I've just described is <b>Paddling as a Way of Life</b>. It's maintaining our fitness and athleticism while still having balance. It's working hard to reach a goal, then teaching the new blood how it's done. It's recognizing the importance of the connections and the people in our lives, remembering why we love this sport and love this team. And when the time is right, we will again put the pedal to the metal and see what we can accomplish together.</span></span><br />
<span style="font-size: small;"><span style="font-size: small;"><br style="font-family: arial, sans-serif;" /></span>
<span style="font-family: "arial" , sans-serif; font-size: small;">We have two more opportunities to race in the 2016 season - Big Long Beach and Portland. Portland is uncharted territory for Space Dragons, where we will have the opportunity to face teams we've never raced before. Big Long Beach is expecting some fresh competition from the East Coast, bringing USA National Team paddlers right into our backyard. We all know that greatness doesn't happen overnight - it takes several months of training and consistency. <b>What do you want to do with the rest of the season? </b> Master the technique? Build up cardio and conditioning? Strength train? Mentor the next group of up and coming paddlers? (but remember to leave the coaching to the coaches!) Only 3.5 months left to make a difference!</span></span></div>
Emhttp://www.blogger.com/profile/10758350329696810891noreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-61886517817682906652015-08-09T23:21:00.001-07:002015-08-09T23:56:26.906-07:00Advice on being a media guy for a dragon boat team<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhz-6hTQsesrpix-9AaKL1AoVhYiDch8xcsGvnGyzNvVv8tCDuwi9BTrOK4ShlL5tyOeA988YhfXkWANtCOzYmESGWK-8nvTCkwzs3cXe8OwbV1mzYaLpM3A2gaRP_SISeWV75KrMkoDc/s1600/11782412_10154099946222519_8900924139648818569_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhz-6hTQsesrpix-9AaKL1AoVhYiDch8xcsGvnGyzNvVv8tCDuwi9BTrOK4ShlL5tyOeA988YhfXkWANtCOzYmESGWK-8nvTCkwzs3cXe8OwbV1mzYaLpM3A2gaRP_SISeWV75KrMkoDc/s640/11782412_10154099946222519_8900924139648818569_o.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">That's me on the right, in my usual habitat--with a camera at the ready.</td></tr>
</tbody></table>
<h2>
Intro</h2>
Hey all-- I'm James Nguyen, and I've been more or less the unofficial media guy for the Space Dragons for the better part of the last 5 years. Over that time, I've had a good number of questions that I get asked frequently about equipment, covering tournaments (especially when travel is involved), and just requests for general advice. After handling a few more questions at our most recent away tournament, I've decided to go ahead and post something to the blog that I can always refer people to.<br />
<br />
<h2>
Why Bother?</h2>
<div>
I'm clearly biased, but in my mind, Space Dragons fully embracing the use of technology and media has been to our advantage over the last several years. You see lots of dragon boat teams with cameras on shore or head cams on the boat these days. It wasn't that long ago that these were uncommon, now they're almost expected. What teams do with that footage is where I think the difference is made.</div>
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<br /></div>
<h3>
We're Gonna Need a <a href="https://www.youtube.com/watch?v=JU9Uwhjlog8" target="_blank">Montage</a></h3>
<div>
One of the things that I love about Space is that we've got a good number of creative folks on the team. And with the vast majority of our tournaments documented in pain staking detail, that leaves ample video footage for those creative folks to create video montages. While it's simple to just post the raw footage of race heats, I genuinely believe that video highlight reels like this provide a huge bump to general team morale. They serve as a team history or time capsule that can be visited as frequently as you like. I've had teammates tell me that they still, years later, go back to certain videos and moments in time to help them stay motivated or focused. When they get posted, they're conversation pieces amongst teammates that helps foster team unity. I mean, who doesn't love a good montage!?</div>
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<br /></div>
<div>
Some of my favorites over the years:</div>
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<ul>
<li><a href="https://www.youtube.com/watch?v=k_RjH0c1oYQ" target="_blank">Portland 2012</a></li>
<li><a href="https://www.youtube.com/watch?v=NZfSxJRo3yk" target="_blank">Long Beach 2012</a></li>
<li><a href="https://www.youtube.com/watch?v=5Pp_u5iyOwE" target="_blank">Space Dragons Year End Party 2013</a></li>
<li><a href="https://www.youtube.com/watch?v=Ci9T_vyxzrg" target="_blank">Tempe 2015</a></li>
</ul>
<h3>
Get Your John Madden On</h3>
</div>
<div>
There is lots of art and sadly not tons of hard science when it comes to dragon boat. What makes for the most effective stroke? What's the most efficient way to approach a start? Lots of intuition. Media isn't going to help you there. But where it can provide you with is near instantaneous feedback. Is the boat sitting too low in the back benches? What bench is our timing starting to break down? Easily answered with some video footage. Space Dragons' coaching staff also film all of our time trials and provide feedback to each individual paddler on their technique and what they should prioritize improving on during practices. Does a paddler need to extend and reach more? Do they need to keep their head up and open up their airways? Need more leg drive? Again, video footage that can be re-visited and super, super useful and worth the effort in recording, uploading, and analyzing. </div>
<div>
<br /></div>
<h2>
Gear, Gear, Gear</h2>
<div>
More than anything else, this is what I get asked about the most. What gear do I use. Why did I choose the gear that I did. What do I pack with me when I travel on the road. To the best of my abilities, let me try to address these. I'm going to try to stray away from directly recommending specific cameras however, as technology is constantly changing and the moment I hit publish on this post, my words will become dated. That said, I'll speak to the gear that I've used in the past and what I currently turn to, why it is that I've chosen the gear that I use (and why I've dropped other things over the years), etc.</div>
<div>
<br /></div>
<h3>
Action Cams</h3>
<div>
For action (e.g. head) cams, the primary camera that Space Dragons use are <a href="http://contour.com/" target="_blank">Contour's</a> line of action cameras. We've had a half dozen of them over the last 5+ years, spanning 3 generations of products from the company. In fact, our use of them spans a period in 2013/2014 where the company filed for bankruptcy (they've since seemingly emerged from it and are starting to produce new cameras again). We currently have 3 in rotation with the team, but at one point have had as many as 4 in rotation. Space sometimes fields up to 6 different crews (3 mixed boats, open, women's, masters), especially at our local races where travel costs / vacation time aren't a factor. At any point in time, we might have 3 boats ready to hit the water, meaning having enough cameras to be spread amongst those crews means having multiple cameras in flight.</div>
<div>
<br /></div>
<div>
When Contour's future seemed uncertain, I had dabbled with steadily replacing our Contours with <a href="http://gopro.com/" target="_blank">GoPro</a> Hero cameras. A number of teammates already owned various GoPro models from over the years, so I was familiar with the cameras. And given what was an uncertain future for Contour, investing in the swap over seemed sound. With Contour's resurrection, I'm not wholly convinced anymore but am instead of the belief that the two camera form factors each have their place in our arsenal.</div>
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB50AnRjvHeMugBap4e_ru0oTkzAD6UcNZlk-UQZ8DxmG7EzNQTDo6ZDxYu9Xhj7G9owxnKCPKJZfmdiB7TkZGPx-d0hxEU4dGmx3USAV1_pxwG_6Kre3PZFJNbwYfVTz27U42WJemJHA/s1600/card.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="302" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB50AnRjvHeMugBap4e_ru0oTkzAD6UcNZlk-UQZ8DxmG7EzNQTDo6ZDxYu9Xhj7G9owxnKCPKJZfmdiB7TkZGPx-d0hxEU4dGmx3USAV1_pxwG_6Kre3PZFJNbwYfVTz27U42WJemJHA/s400/card.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Near fool proof operation. Too bad they lag behind in modern optics.</td></tr>
</tbody></table>
<div>
When given to our callers and steers, the general feedback has been that Contours, typically worn via a hand band such that it rests on either temple (operator's preference) are more comfortable to wear. GoPro's, typically mounted in a sealed enclosure, weigh significantly more and are worn via a "hat" that is basically two elastic bands worn such that the camera rests at forehead level. Generally, the Contours are far more foolproof for the operator as well. Operation is a simple slide forward of a very chunky slider on the top of the camera. It's effectively the only point of interface on the top of the camera (the only other button on the camera is a button on the rear that allows you to check battery life and memory use). It is very difficult to not operate the Contour properly. GoPros on the other hand require the camera to be powered on the front face and recording operations started/stopped with a similarly sized button on the top. We have had lost recordings in the past due to operator error in pushing the right button. Not helping the situation is that GoPros generally are set to automatically turn themselves off after a set idle duration in order to conserve batteries--meaning callers and steers need to remember to turn the camera on.</div>
<div>
<br /></div>
<div>
After much use, the Contour wins hands down in ease of use, comfort, and battery life. The GoPros however clobber the Contours in terms of picture quality. Even more so when you factor in the newer generations of GoPros that record in 120 fps (1080p) or in 4K resolution. The cost of that lovely, lovely source footage however is that battery life becomes abysmal. Recording in either mode means that the small battery in the GoPro will die after approximately 40-45 minutes of recording time in my experiences (manufacturers estimates be damned). </div>
<div>
<br /></div>
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/XJnDicqPSNg/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/XJnDicqPSNg?feature=player_embedded" width="320"></iframe></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
These days for race weekends or for any situation where the action cam needs to be worn, I'm having folks wear the Contours. For cameras that can be mounted, say on a boat and attached via a suction mount (see above), I've been using GoPros. We've done this to great success, both in practice settings as well as race weekends (when neighboring boats have been obliging), allowing me to capture footage at "water" level, from the side of the boat--a perspective that a worn headcam would never be able to provide. As I'm always looking to improve our process, one experiment I'll be trying soon is having folks attempt to wear the GoPros with a lightweight chest harness--hopefully addressing at least the comfort issues with the form factor. I think those cameras, especially worn by the steers, could provide some interesting POVs.</div>
<div>
<br /></div>
<h3>
Cameras (SLRs) / Camcorders</h3>
<div>
There used to be a time where a standard part of my gear was a Nikon SLR and an array of lenses. At first, the SLR was purely there for me to capture stills (or to hand off to a teammate to randomly snap photos) and I had a dedicated camcorder that was generally there to record the actual races from shore. This was OK for awhile. Two major issues started popping up however that I wanted to address.<br />
<br />
<ol>
<li>SLRs and camcorders don't share lenses or batteries. For travel, that meant doubling up batteries and chargers, adding to my overall weight load.</li>
<li>Camcorders (consumer grade) generally do not have interchangeable lenses. Meaning any magnification they provide is going to be largely software based, not mechanical/optical. Translation: the more you zoom in, the crappier the footage you get would be. In dragonboat, where you might be as much as 1/2 a kilometer or more away from your subjects at the start of the race, that's quite unfortunate.</li>
</ol>
<div>
Solution #1 came with me simply ditching the camcorder and using my SLR for recording races. This at least solved problem #1 but didn't fully solve #2. On the whole, your average SLR that has solid video capabilities (as most modern Nikons or Canons would) produce better video output than your average consumer camcorder. They however introduce a whole slew of new problems.</div>
</div>
<div>
<br /></div>
<div>
<ol>
<li>To actually record from potentially over 500m away means using a zoom lens, which depending on its range of focal length, may or may not be capable of recording the action once the boats get closer.</li>
<li>Recording video (of good quality) is far, far more difficult to do on a SLR than your average camcorder. Most consumers, even those who own SLRs, don't know how to adjust things like aperture or ISO--which you can mostly get away with taking stills (auto all the things!) but can be a huge hindrance when trying to record video.</li>
<li>I was swapping lenses. A lot. Race on the water? Long lens. Oh wait, teammates doing something zany right next to me? Sheet. Short lens. Swapping back and forth became a chore. And there was no way I was going to carry two SLRs, though I contemplated it. The weight of two bodies was just prohibitive. Especially since while doing all of this, I'm actually a paddler too and need to be able to hand off / drop off gear and swap it out for my paddling gear in an instant. </li>
</ol>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2f8hv4YFi4rUVbxv-bKd91GBIvuPQGkU_YbmiM2BB6P-4iLBt1Qi3BwZutca5uJgXPFX5ezQ0MW_pAVlhFadghxLqoEpk2Ti_x62bt1esc1W1fmZGj_OZ5chh-72L6ixqduagsPJ2Sl0/s1600/CamBodComparison-900.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2f8hv4YFi4rUVbxv-bKd91GBIvuPQGkU_YbmiM2BB6P-4iLBt1Qi3BwZutca5uJgXPFX5ezQ0MW_pAVlhFadghxLqoEpk2Ti_x62bt1esc1W1fmZGj_OZ5chh-72L6ixqduagsPJ2Sl0/s400/CamBodComparison-900.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">These aren't the exact cameras I have in use, but the size differences are representative of my own experiences.</td></tr>
</tbody></table>
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<div class="separator" style="clear: both; text-align: left;">
Where I've ended up now is that I've ditched my SLR and lenses and swapped to using mirrorless cameras. Specifically, I've become a huge fan of the micro 4/3s form factor. The cameras (and lenses) are generally significantly smaller than their SLR counterparts (ESPECIALLY the lenses). They generally run cheaper (hard for an apples to apples comparison, but I won't get into that here). And frankly, many mirrorless cameras are WAY, WAY better at taking video than your average SLR. They're not quite still up to the ease of use of your average camcorder, but they pack features that most SLRs don't (focus aides like zebra stripes or focus peaking, fully articulated screens, far better codecs and framerates). Below is some sample footage I recently recorded using one of my micro 4/3s cameras and a long lens.</div>
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<div style="text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/7UmFP3HiBI4/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/7UmFP3HiBI4?feature=player_embedded" width="320"></iframe></div>
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<div class="separator" style="clear: both; text-align: left;">
From an ease of use standpoint, mirrorless cameras sit somewhere between your average SLR that also records video and a dedicated camcorder. The quality you potentially gain by splitting the difference is well worth it--at the expense of the SLR, in theory and in some contexts, produce better stills than what a mirrorless can. Shooting dragonboat though, most of those contexts don't apply--I'm not shooting stills for print work, definitely not shooting in low light, and crazy shallow depth of field isn't what I'm after 9 times out of 10.</div>
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<div class="separator" style="clear: both; text-align: left;">
Because of the smaller form factor of micro 4/3s, these days I'm actually packing two bodies. One will generally have a long lens attached (a 90-400mm stabilized zoom) and the other, which I'll generally wear on a strap while I'm recording video, will have some sort of portrait lens attached--generally a 35mm, 50mm, or 85mm equivalent, depending on what I think might be the most useful length depending on what's going on.</div>
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<div class="separator" style="clear: both; text-align: left;">
I love photography and videography, and as a new dad, I had no qualms in switching out some gear to suit my needs, both at home, and in support of the team. For most folks though, they'll likely just use whatever SLR or camcorder they might already happen to own. Either can work well for the purposes of capturing dragon boat races. For me, the trade offs in weight and flexibility and image quality were well worth it. Recording video on mirrorless cameras still takes some training (I can't just hand the camera to a teammate and be "here, go hit the button"), but recent tournaments seem to indicate that it's way more approachable to do than when presented with a full size SLR whose ergonomics simply aren't well built for the job of capturing video vs a still photo.</div>
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<h3 style="clear: both; text-align: left;">
Other Gear</h3>
<div>
Invest in a halfway decent tripod. Many cameras these days can provide OK stabilized footage built in, but the more and more you zoom in, the less and less any stabilization will be able to handle it. Lightweight is great, but adds cost (but will save a little wear and tear on your body). Something that folds up is a must in my book. My two requirements in a tripod were that it had to be light, and it had to fold up small enough to fit into the duffle bag that I generally take with me to race sites.</div>
<div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8URv4fteXvjojb0meqIcGTbynbSItyACF7OchAEUSReDTYady-TnP37toxQKhuUtrPd5q4fjIy2MfNchyroL4ERFZ_XvOVzkrg9i_QkkouyKH83dpHWuZyPWt7h-9L8wJk8cquwlIXgY/s1600/8738959587_bc9cede6a4_b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8URv4fteXvjojb0meqIcGTbynbSItyACF7OchAEUSReDTYady-TnP37toxQKhuUtrPd5q4fjIy2MfNchyroL4ERFZ_XvOVzkrg9i_QkkouyKH83dpHWuZyPWt7h-9L8wJk8cquwlIXgY/s320/8738959587_bc9cede6a4_b.jpg" width="240" /></a></div>
<div>
<br /></div>
<div>
Get yourself a decent camera bag to lug your gear. If you travel as much as I do with this gear, do yourself a big favor, and go straight for the good stuff. Any time I travel with my video gear now, I use a Pelican case. They come with dense packed foam that can be cut out to customize the fit around the gear you want to travel with you. Pelican cases come in multiple sizes, though I happen to use the Pelican 1510, which conforms to the smallest regulated FAA carry on sizes and even fits the overhead bins of some smaller planes these days that no longer fit "standard" carry on suitcases.</div>
<div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXizCz5amdq0J9KGxTnAx8tOaiypuALAzsS4tiY3trc05wp8J-8ftZfKBKyhwlBG-_sRxOwjWCSat2nojtFyK0wv-W-dFGAtLdNaqHpzzCHNC9pVFFLFFd-_oEoLYtGF758eNqQ8FLB4c/s1600/Pelican.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXizCz5amdq0J9KGxTnAx8tOaiypuALAzsS4tiY3trc05wp8J-8ftZfKBKyhwlBG-_sRxOwjWCSat2nojtFyK0wv-W-dFGAtLdNaqHpzzCHNC9pVFFLFFd-_oEoLYtGF758eNqQ8FLB4c/s320/Pelican.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not my load out, merely for illustrative purposes of how customizable the foam interior is.</td></tr>
</tbody></table>
<div>
When traveling now, I generally have my video gear as my carry on item along with a shoulder bag that I'll keep essentials with me--toiletries, maybe a spare jersey and shorts. In the event of a catastrophe and my checked luggage is lost, than at least I haven't lost anything expensive and I'll still have a uniform to change into. :P</div>
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-4UWK2DsQy3P6UyL3ZireredUuPhplFScHRnbQJXtC7CJWErqJbW6hMluNA0VUUFCn9TssJJnQ3i7aoDJFiQ1iVIortwfdTWW3ZPVoGE947du3MpKmXfbdwRReQAcT-dueccMfW5v7ss/s1600/Outlets-to-Go-Side-View-Wrapped.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="174" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-4UWK2DsQy3P6UyL3ZireredUuPhplFScHRnbQJXtC7CJWErqJbW6hMluNA0VUUFCn9TssJJnQ3i7aoDJFiQ1iVIortwfdTWW3ZPVoGE947du3MpKmXfbdwRReQAcT-dueccMfW5v7ss/s320/Outlets-to-Go-Side-View-Wrapped.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">For the curious, this is sold by Monster Cables and called the Outlets 2 Go</td></tr>
</tbody></table>
<div>
<br /></div>
<div>
<br /></div>
<div>
Pack a power strip with you on the road. Doesn't have to be a full sized one. I use a mini power strip that provides 3 outlets, folds in on itself to pack away neatly, and even provides a native USB port to charge USB based devices. Since I often have a laptop with me, between this powerstrip and my laptop, I can simultaneously charge 3 USB devices at the end of a race day. Super handy.</div>
<div>
<br /></div>
<h2>
Misc Tips / Lessons Learned</h2>
<h3>
Power is your friend</h3>
<div>
Bring spare batteries. Note the plural of battery. Not a spare battery. Batteries. I'm lucky enough to be on a team that has accomplished some major milestones over the last five years. Almost all of which have been documented. Because not only did I always bring my chargers with me, I also always had at least a couple spare batteries per device on me. (If you're keeping score, that's a couple spare GoPro batteries, and a couple spare batteries per camera body)</div>
<div>
<br /></div>
<div>
For those items that instead have internal batteries or for items that have USB power plugs and can be charged at a race site, invest in a good, sizable battery pack, and <b>PACK SOME USB CABLES OF THE CORRECT SIZE</b>. GoPros and Contours charge with mini USB. Your typical Android phone charges with micro USB. I pack several of both and keep it in my camera bag / Pelican along with a 25,000+ mAh battery pack.</div>
<h3>
<b><br /></b></h3>
<h3>
<b>Memory cards are fragile</b></h3>
<div>
On the one hand, don't cheap out on memory cards for your devices. After having used many brands over the years, I will now only use SanDisk branded memory cards, and even then, only their Extreme line of cards. I've been fortunate enough to not lose much over the years, but it truly, truly sucks the few times it has happened to me. (As recently as last week, when I wasn't paying attention and used an off brand card and had it die within 2 hours of operation).</div>
<div>
<br /></div>
<div>
Even quality cards are but tiny little pieces of plastic with exposed data connectors on the back. These things can get dropped and stepped on. Dragonboat races generally occur in sandy or muddy or wet (duh) or otherwise dirty environments. Bad things happen. Carry spare memory cards in your bag. If you are able, offload any important footage on site if possible so that you have backups of it in case a card is damaged or dies or lost. Consider rotating cards over the course of a race weekend if you have no ability to offload footage while your'e on the road.</div>
<h3>
<b><br /></b></h3>
<h3>
<b>Don't lose your stuff!</b></h3>
<div>
I mean this in terms of your photos and video. Although I guess it applies to your actual cameras and such as well. If you're straight up forgetting about or misplacing your expensive camera gear though, sorry, but no advice from me is going to prep you for being a seasoned media vet. To my original point however, Don't. Lose. Your. Stuff. BACKUPS ARE YOUR FRIEND. I repeat. BACKUPS ARE YOUR FRIEND. </div>
<div>
<br /></div>
<div>
Do you know what sucks? Taking all preventative measures and making sure you copy your precious footage off of your fragile memory cards and onto your computer's hard drive. Phew. All is good in the world. Except it's not. Hard drives die too. Especially non SSDs, but even SSDs fail. All things electronic eventually fail. Accept that and prepare for that. Back in 2011, Space Dragons won its big local race (known locally as "Big Long Beach") for the first time in the team's 10 year history. The reactions on the boat were of pure delight and raw emotion. I nearly lost that footage when I went to edit a montage together and the HD it was stored on died. Fortunately, I religiously backup (for what it's worth, I use <a href="https://www.backblaze.com/" target="_blank">Backblaze</a>, but any provider is fine) and merely lost the time it took to re-download a 2+GB file. I would have been heartbroken however if I'd forever lost that footage of the team hitting a milestone like that.</div>
<h3>
</h3>
<h3>
</h3>
<h3>
Lenses</h3>
<div>
For the most part, I've been avoiding trying to steer people toward any specific model of camera or accessory. I do think however it could be insightful to understand the lenses that I will typically pack with me for a tournament. Keep in mind, with my switch to mirrorless cameras, the size and weight of lenses is <b>significantly</b> lighter/smaller, so I now find myself far more willing to pack a lens with me as a "just in case". I'll try to stick to what I feel are <b>MUST</b> haves though.</div>
<div>
<br /></div>
<div>
Zoom</div>
<div>
You're going to need a zoom lens. Your position relative to a dragonboat at the start or finish line might be upward of 500-700 meters away. If your'e wanting to capture everything, or at least have the opportunity to do so, that means your'e going to need some long glass.</div>
<div>
<br /></div>
<div>
For me, that's a 90-400mm optically stabilized lens. (Technically 45-200, but micro 4/3s has a full frame equivalent ratio of 2:1, meaning all focal lengths on the lens need to be doubled to get the equivalent focal length on a full frame SLR).</div>
<div>
<br /></div>
<div>
Wide</div>
<div>
You're likely going to need to take a team photo at some point. And if your team is as large as mine, that might mean trying to squeeze 40-80 people into a single shot. I have both a 15mm and 24mm at my disposal for this. Frankly, I only pack a lens this wide for the express purpose of taking these team photos. But when you don't have something of the appropriate width, getting a full team photo can potentially become basically impossible, and that's not really tenable either.</div>
<div>
<br /></div>
<div>
Standard Portrait</div>
<div>
I love prime lenses (fixed focal length). Like, I LOVE PRIME LENSES. To the extent that is practical, I avoid using zoom lenses, and when I do have to use zoom lenses, I stick to fixed aperture if I can. Prime lenses give a depth to the image quality that I feel is rarely matched in a zoom lens, and those that do, are always going to be quite costly. My go to lenses are standard portraiture focal lengths--lens sizes that render images with as little distortion as possible and that generally render human faces in the most flattering possible angles. I generally pack a 50mm and 85mm with me, and make sure that I have the fastest aperture possible for both. Because dragonboat settings are often cramped (think marshaling or team tents), I'll also often pack a 24mm or 35mm for when I'm shooting in cramped quarters like that. </div>
<h3>
</h3>
<h3>
<br /></h3>
<h3>
Stay Positive</h3>
<div>
I do all this media stuff because I have a passion for photo and video stuff. But I also do it because I firmly believe that it meaningfully makes the team better--which as someone who wants to give back to his team, is reason enough to do so. To be a team's go to person for media stuff is often a heavy burden to carry. Teammates can be quick to demand to see photos in the days even hours after a tournament. It can mean having an extra several dozen pounds of equipment to lug around, sometimes halfway across the globe. It is straight up work on race weekends when sometimes you'd rather just be hanging out with your teammates and relaxing. It is quite easy to get down on shouldering that burden. Only you as an individual can speak to whether that burden is one that you feel is worth the investment in time (and let's face it, money). I'm super passionate about this stuff and even I have needed to take breaks away from it at times (fortunately having wonderful teammates pick up the slack when I wasn't covering it). </div>
<div>
<br /></div>
<div>
Keeping a positive North Star has kept me stay grounded about it all. And while there have been "vacations" from being the media guy here and there, it's something I've sustained now for 5 years for the team and my passion for it all hasn't slipped any. Hopefully some of this ultimately proves useful to you and your team(s) as well!</div>
<div>
<br /></div>
<div>
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bakasanhttp://www.blogger.com/profile/06025255431188343420noreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-45246570543920196862015-07-21T00:39:00.000-07:002015-07-21T01:18:42.122-07:00Why we paddle<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr54aEB41vaZhUDVl7kUG5VQYTtAe_MLug1HaGgvzawManW6alecdyLYrXYgKpy_E4s4KMq_YOkJ4PEF26ngYCwssi00KvxKaUTvG0WnTGS7nVULILv2OcVjSgRQ8_w-q0c53ij9Z4Qnrq/s1600/Screen+Shot+2015-07-20+at+8.43.11+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="356" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr54aEB41vaZhUDVl7kUG5VQYTtAe_MLug1HaGgvzawManW6alecdyLYrXYgKpy_E4s4KMq_YOkJ4PEF26ngYCwssi00KvxKaUTvG0WnTGS7nVULILv2OcVjSgRQ8_w-q0c53ij9Z4Qnrq/s640/Screen+Shot+2015-07-20+at+8.43.11+PM.png" width="640" /></a></div>
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Why do we paddle? </div>
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it's fun</div>
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it's healthy</div>
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it gets us in shape for beach season</div>
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the doctor told us we were "skinny fat"</div>
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our husband/wife/boyfriend/girlfriend/mom/dad/kid does it</div>
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sacred royal blue is our favorite color</div>
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But really, what's it all about?</div>
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it's the connections we make</div>
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the people we care about</div>
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who care about us too</div>
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<br /></div>
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because we all know</div>
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who can't wait to take his shirt off</div>
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who reminds us of sid the sloth</div>
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whose other passion is climbing/running/fishing/gaming/cycling/comicon</div>
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who walked with a cane and a pimp swagger</div>
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who grew up in brooklyn</div>
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who wakes up at 2am to watch arsenal games</div>
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not to drink that galvatron</div>
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Here we have people to help us reach our goal</div>
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teach us to deadlift</div>
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get us an internship</div>
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be a mentor</div>
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here we have people to cheer us up</div>
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when we're in between jobs</div>
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when we hurt our back</div>
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when we didn't get the raise/grade/second date we wanted</div>
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here we have people to celebrate with</div>
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the graduations</div>
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the weddings</div>
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the new babies brought into the world</div>
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and here we have a shoulder to cry on</div>
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a strong hug for support</div>
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when we have to say goodbye to someone too soon</div>
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<br /></div>
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a few years short of racing masters</div>
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two years after graduating college</div>
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just months before taking a first breath of air</div>
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Whether we're at mother's beach every weekend</div>
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once a month</div>
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haven't dropped by in years</div>
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whether we wear sacred royal blue</div>
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green</div>
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a baby blue onesie </div>
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anything in between</div>
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This is the community</div>
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the family</div>
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This is why we paddle.</div>
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Emhttp://www.blogger.com/profile/10758350329696810891noreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-85197542074104311652015-07-06T12:04:00.001-07:002015-07-06T12:04:31.627-07:00HELL WEEK 2015 PRE-BLB/CCWQ!!<strong><em><span style="font-size: large;">Here we go, folks!!</span></em></strong> What's just around the corner? Why, it's BLB and CCWQ just at our fingertips is what! This is a one-two punch if you will. Everyone has been doing an excellent job so far working out (land) either on their own or with a group. We've pushed our endurance and strengthened our muscles. Now we must test ourselves for an even bigger challenge in the next coming weeks for huge tournaments! What more to kick off the tournament mode than with high intensity, gut busting, lung/leg burning, Galen sweat level 8 all in you face kinda workout? <br />
It's <span style="color: red; font-size: large;">H E L L W E E K </span>of course! <br />
<br /><br />
<br />
<br />
* Remember, we are ONE team regardless of your attendance to any tournament, everyone should support this. <span style="color: black;">Challenge yourselves and get'ta sweatin'!!</span><br />
<span style="color: black; font-weight: bold;"></span><br />
<div style="text-align: left;">
<span style="color: black; font-weight: bold;"><br /></span><br />
<span style="color: black; font-weight: bold;">Rules:</span></div>
<span style="color: black; font-weight: bold;"></span><span style="color: black;"><span style="color: black;">- Always warm up before you begin and stay hydrated! No injuries!!</span><span style="color: black;"><span style="color: red;"></span></span><span style="color: black;"><span style="color: red;"></span> </span></span><br />
<div style="text-align: left;">
<span style="color: black;">- Do at least 20-30 minutes of cardio per day</span></div>
<div style="text-align: left;">
<span style="color: black;"></span> <span style="color: black;">- There are three tiers: <span style="color: #cc6600;">Bronze</span>, <span style="color: #999999;">Silver</span>, <span style="color: #cc9933;"><span style="color: #f1c232;">Gold</span></span>.</span><span style="color: black;"> For example, on Monday, completing 3 sets of squat jumps completes bronze, adding 3 sets of the Ab circuit completes silver, and adding 3 sets of pushups (variations indicated) completes gold. </span><span style="color: black;"><span style="color: black;">- Do THREE sets of each exercise below, <u>maxing out the number of reps you do in each set for 30 seconds!</u> (If too easy for those beasts out there, try a full minute!)</span></span></div>
<span style="color: black;"></span><br />
<div style="text-align: left;">
<span style="color: black;">- Unfamiliar with a certain exercise? Ask your teammates or look it up on 'youtube' </span></div>
<span style="color: black;"></span><br />
<div style="text-align: left;">
<span style="color: black;">- Post on SpaceBook when you finish each day's challenge.</span> <br />
<span style="color: red; font-weight: bold;">- Do this <u>on top</u> of your regular workout, <u>not as a replacement</u> for it. </span></div>
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<span style="color: black; font-size: 21px;"><span style="font-weight: bold;"><br /></span></span></div>
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<span style="color: black; font-size: 21px;"><span style="font-weight: bold;">July 06th - July 12th</span></span></div>
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<span style="color: black;"><strong>Monday:</strong><br />
<span style="color: blue;">STAR JUMPS</span> (max for 30 sec)<br />
<span style="color: black;"><span style="color: #cc6600;"><span style="color: #cc9933;"><span style="color: #999999;">AB CIRCUIT (per below)</span></span></span></span><br />
</span><div style="text-align: center;">
<div style="text-align: center;">
<span style="color: black;"><span style="color: black;"><span style="color: #999999;"><span style="color: #f1c232;">WALL SITS (max out duration for each set)</span></span></span></span><br />
<span style="color: black;"><span style="color: #cc6600;">PLANKS (5 x 1 min)</span></span></div>
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<span style="color: black; font-weight: bold;"><br /></span></div>
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<span style="color: black; font-weight: bold;">T</span><span style="color: black; font-weight: bold;">uesday:</span><br />
<div style="text-align: center;">
<span style="color: #f1c232;">SQUAT JUMPS <span style="color: black;">(max for 30 sec)</span></span><br />
<span style="color: #cc6600;"><span style="color: #999999;">AB CIRCUIT (per below)</span></span><br />
<span style="background-color: #eeeeee; color: blue;">DIVE-BOMBER PUSH UPS (min 10 - max x3)</span></div>
<span style="color: black;"><span style="font-weight: bold;"><br />Wednesday: </span></span></div>
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<span style="color: black;"></span><br />
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<span style="color: black;"></span><br /></div>
<span style="color: black;"></span><div style="text-align: center;">
<span style="color: black;"><span style="color: #cc6600;"><span style="color: black;"><strong></strong></span></span>100 DEADMAN BURPEE CHALLENGE!!</span><br />
(you have 10 mins to finish!)<br />
<span style="color: black;"><span style="color: #cc6600;">^if you've not attended water practice</span></span></div>
<span style="color: black;">
<span style="color: #cc6600;"><span style="color: black;"><div style="text-align: center;">
<strong><br /></strong><br />
<strong>Thursday: </strong><br />
<span style="color: black;"><span style="color: #cc6600;">TUCK JUMPS<span style="color: black;"> <span style="color: black;"> (max for 30 sec)</span><br /><span style="color: #999999;"></span></span></span></span><br />
<div style="text-align: center;">
<span style="color: black;"></span><span style="color: black;"><span style="color: #cc6600;"><span style="color: #cc9933;"><span style="color: #999999;">AB CIRCUIT (per below)</span></span></span></span><br />
<span style="color: blue;">PLANKS (5 x 1 min)</span><br />
<span style="color: #cc6600;"><br /></span></div>
</div>
</span></span></span><br />
<div style="text-align: center;">
<strong>Friday: </strong></div>
<div style="text-align: center;">
<span style="color: #cc6600;"></span><div style="text-align: center;">
<span style="color: #cc6600;"><span style="color: black;"><span style="color: #999999;"><span style="color: #f1c232;">WALL SITS (max out duration for each set)</span></span> </span></span></div>
<span style="color: #cc6600;">
<div style="text-align: center;">
<div style="text-align: center;">
</div>
</div>
</span><span style="color: black;"><span style="color: #999999;">AB CIRCUIT (per below)</span></span><br />
<span style="color: #cc9933;"><span style="color: #f1c232;"> </span></span><span style="color: blue;">PUSHUPS (set 1-regular, set 2-diamond, set 3-wide)</span><span style="color: #f1c232;"><span style="color: #cc9933;"></span></span><span style="color: #cc9933;"></span><span style="color: black; font-weight: bold;"><span style="font-weight: bold;"> </span> </span></div>
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<span style="color: black; font-weight: bold;">Saturday:</span><span style="color: black;"> </span><span style="color: #cc9933; font-weight: bold;"> </span></div>
<div style="text-align: center;">
<span style="color: #cc9933; font-weight: bold;"><span style="color: #f1c232;">RACE SETS - RACE SETS - RACE SETS!!</span></span></div>
<strong></strong><br />
<div style="text-align: center;">
<span style="font-weight: bold;">Sunday:<span style="color: black;"></span><span style="color: #cc9933; font-weight: bold;"><br /><span style="color: #f1c232;">RACE SETS - RACE SETS - RACE SETS!!</span></span><span style="color: black; font-weight: bold;"><br /></span> </span></div>
<span style="color: black; font-weight: bold;">*AB CIRCUIT: </span><span style="color: black;">30x crunches + 30x bicycle crunches + 30x flutter kicks + 20x leg lifts + 30x mason twists = one set. Do these as fast as you can.</span> 3 - 5 sets!!<br />
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Anonymoushttp://www.blogger.com/profile/15927597339749306897noreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-51497591031005979832015-06-05T15:51:00.003-07:002015-06-05T16:00:15.599-07:00Mid-Season 2015 Time Trial<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3qDTu0cEBMDS9u0TOncb7KFQIBXRbm6FzZ-8SR57sB7yqcy_Ee_w5OGobmSojaLfm1Stk4IXA5AoGEj-BcuUfl6dKgBiGNhZoep2HC8gYST8ZmUQT3lE3LCEyv0W2uifIj79AcZQXnF0x/s1600/Screen+Shot+2015-06-05+at+3.40.14+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3qDTu0cEBMDS9u0TOncb7KFQIBXRbm6FzZ-8SR57sB7yqcy_Ee_w5OGobmSojaLfm1Stk4IXA5AoGEj-BcuUfl6dKgBiGNhZoep2HC8gYST8ZmUQT3lE3LCEyv0W2uifIj79AcZQXnF0x/s320/Screen+Shot+2015-06-05+at+3.40.14+PM.png" width="278" /></a><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">TT and erg data is up! Great job, everyone!</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">With the additional transparency, <u><i>please do your part to keep this a fun and supportive community</i>.</u> We are all working hard toward our own individual goals. Reflect on your goals and encourage each other!</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">All the trend data for the season is shown because that's really the only way you can get a complete picture. Outliers are all too common and can be misleading when just looking at a single snapshot of results. The coaches consider the entire season when looking at the data.</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: blue; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Don't forget to give a HUGE thanks to Esmer (cargo transport and master orchestrator), Devant and Chris (paddler taxi service), Rod (official clock), Robert (paparazzi), and Jeff (torture device master). </b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgljnfELhSeQ8EAVbLIeHLXye8L8RmQGwlJxwtWavhgrRGjOWEUzvGumIn7e-JJngc3L0fmjhS9C8bbCHYfqEYQ2lYcnlr3Y3Xaermcv5R7pDuV2Xz3cZVdzGYhf0pQyCn0DNzK8qByvur8/s1600/Screen+Shot+2015-06-05+at+3.40.59+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="111" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgljnfELhSeQ8EAVbLIeHLXye8L8RmQGwlJxwtWavhgrRGjOWEUzvGumIn7e-JJngc3L0fmjhS9C8bbCHYfqEYQ2lYcnlr3Y3Xaermcv5R7pDuV2Xz3cZVdzGYhf0pQyCn0DNzK8qByvur8/s320/Screen+Shot+2015-06-05+at+3.40.59+PM.png" width="320" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">And also thank <b>Devant</b> even more for the countless hours of video review! Even just 10 min per video means almost 7 hrs of review to get through 40 time trialers.... and believe me, most videos take more than 10 minutes to really get into the details and figure out the right feedback. That's on top of a full time job, other coaching duties, keeping up his own training and maintaining balance with other passions (e.g. climbing). </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">It's no small feat.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCEU-HGvV5AhK0i-JzkYPcMjeDJszv_2KzX-l1VLNVJlFtUsYiFpNgEepDUYiQdqbrfIIAFnLFgEDPaVxEIzg2jCIHAecWG7tkXYJXseldkjXyRnnHPETD61j8KNE1qrYkuGBzMSLiUjCM/s1600/Screen+Shot+2015-06-05+at+3.40.34+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="243" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCEU-HGvV5AhK0i-JzkYPcMjeDJszv_2KzX-l1VLNVJlFtUsYiFpNgEepDUYiQdqbrfIIAFnLFgEDPaVxEIzg2jCIHAecWG7tkXYJXseldkjXyRnnHPETD61j8KNE1qrYkuGBzMSLiUjCM/s320/Screen+Shot+2015-06-05+at+3.40.34+PM.png" width="320" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><i><span style="color: blue;">So pick your carrot and go get him (or</span><span style="color: magenta;"> her</span><span style="color: blue;">)!</span></i></span>Emhttp://www.blogger.com/profile/10758350329696810891noreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-40617456235490856872015-03-16T12:40:00.001-07:002015-03-16T12:53:51.383-07:00TEMPEEEEEE HELL WEEK 2015!!<strong><em><span style="font-size: large;">Stop the presses!!</span></em></strong> As most of you know, we're gearing up for some intense racing on the water at Tempe, AZ. and this will definitely start ramping us up for Club Crew in Australia. Remember, we're ONE team regardless of your attendance there. Everyone should support. So what better way to welcome everyone back for some familiar pain, but fun and exciting workouts? Team intensity! Call it what you <span style="color: black;">want... Pre-Tempe workouts, March Madness, chasing unicorns, etc. But just don't call it easy! Challenge yourselves. It's </span><span style="color: red; font-size: large;">H E L L W E E K !!</span><br />
<span style="color: black; font-weight: bold;"></span><br />
<div style="text-align: left;">
<span style="color: black; font-weight: bold;">Rules:</span></div>
<span style="color: black; font-weight: bold;">
</span><span style="color: black;"><span style="color: black;">- Always warm up before you begin. No injuries!!</span><span style="color: black;"><span style="color: red;"></span></span><span style="color: black;"><span style="color: red;"></span> </span></span><br />
<div style="text-align: left;">
<span style="color: black;">- Do at least 20-30 minutes of cardio per day</span></div>
<div style="text-align: left;">
<span style="color: black;"></span> <span style="color: black;">- There are three tiers: <span style="color: #cc6600;">Bronze</span>, <span style="color: #999999;">Silver</span>, <span style="color: #cc9933;"><span style="color: #f1c232;">Gold</span></span>.</span><span style="color: black;"> For example, on Monday, completing 3 sets of squat jumps completes bronze, adding 3 sets of the Ab circuit completes silver, and adding 3 sets of pushups (variations indicated) completes gold. </span><span style="color: black;"><span style="color: black;">- Do THREE sets of each exercise below, <u>maxing out the number of reps you do in each set for 30 seconds!</u> (If too easy for those beasts out there, try a full minute!)</span></span></div>
<span style="color: black;"></span><br />
<div style="text-align: left;">
<span style="color: black;">- Unfamiliar with a certain exercise? Ask your teammates or look it up on 'youtube' </span></div>
<span style="color: black;">
</span><br />
<div style="text-align: left;">
<span style="color: black;">- Post on SpaceBook when you finish each day's challenge.</span> <br />
<span style="color: red; font-weight: bold;">- Do this <u>on top</u> of your regular workout, <u>not as a replacement</u> for it. Now get-a-sweatin'!!</span></div>
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<span style="color: black; font-size: 21px;"><span style="font-weight: bold;">March 16 - March 22</span></span> </div>
<div style="text-align: center;">
<span style="color: black; font-weight: bold;"></span><br />
<span style="color: black; font-weight: bold;">Monday:</span><span style="color: black;"> </span><span style="color: #cc6600;"></span><br />
<span style="color: #cc6600;">SQUAT JUMPS</span><span style="color: black;"> <br /><span style="color: #999999;">AB CIRCUIT</span></span><br />
<span style="color: #cc9933;"><span style="color: #f1c232;"> PUSHUPS </span></span></div>
<div style="text-align: center;">
<span style="color: #cc9933;"><span style="color: #f1c232;">(set 1-regular, set 2-diamond, set 3-wide)</span></span><span style="color: black; font-weight: bold;"><span style="font-weight: bold;"> </span> </span><br />
<span style="color: black; font-weight: bold;"></span><br />
<span style="color: black; font-weight: bold;">T</span><span style="color: black; font-weight: bold;">uesday:</span><br />
<span style="color: black;"><span style="color: #cc6600;">PLANKS (3 x 1 min)</span></span></div>
<div style="text-align: center;">
<span style="color: black;">
</span><span style="color: black;"><span style="color: #cc6600;"><span style="color: #cc9933;"><span style="color: #999999;">AB CIRCUIT</span></span><span style="font-weight: bold;"><span style="color: black;"> </span></span></span></span><div style="text-align: center;">
<span style="color: black;"><span style="color: #999999;"><span style="color: #f1c232;">WALL SITS (max out duration for each set)</span></span> </span></div>
<div style="text-align: center;">
<span style="color: black;"><span style="font-weight: bold;"><br />Wednesday: </span></span></div>
<span style="color: black;">
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLioPS0unCJKVMKLnbQOATIWxhyphenhyphenKa1QW84P2XoBSNOjLBh0PVUI3bKU9eVCDzeUKnIfWOnRyBscLRZ77hvjKySa_Azra6imCarv9YoktLgifba4CkXTiXRfXqfw-uZW5P68EB9xKBCcUk/s1600/freele.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLioPS0unCJKVMKLnbQOATIWxhyphenhyphenKa1QW84P2XoBSNOjLBh0PVUI3bKU9eVCDzeUKnIfWOnRyBscLRZ77hvjKySa_Azra6imCarv9YoktLgifba4CkXTiXRfXqfw-uZW5P68EB9xKBCcUk/s1600/freele.jpg" height="119" width="320" /></a></div>
<div style="text-align: center;">
<span style="color: #cc6600;"><span style="color: black;"><strong></strong></span></span>BURPEES (3 x 10 reps)</div>
<div style="text-align: center;">
TRICEP DIPS</div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
<span style="color: #cc6600;"><span style="color: black;"><strong>Thursday: </strong></span></span></div>
<div style="text-align: center;">
<span style="color: #cc6600;">V-UPS</span><br />
<span style="color: #999999;">MOUNTAIN CLIMBERS</span><br />
<span style="color: #cc9933;"><span style="color: #f1c232;">Three-Point Lunge: <a href="http://www.youtube.com/watch?v=t_4cQJC8Dwo"><span style="color: #2288bb;">http://www.youtube.com/watch?v=t_4cQJC8Dwo</span></a></span></span><span style="font-weight: bold;"><br /><br />Friday: </span><br />
<span style="color: #cc6600;">ALLIGATOR PUSHUPS</span> <br />
<span style="color: #999999;">AB CIRCUIT</span> <br />
<span style="color: #cc9933;"><span style="color: #f1c232;">SQUAT JUMPS</span></span></div>
<div align="center">
</div>
</span><div style="text-align: center;">
<span style="color: black; font-weight: bold;">Saturday:</span><span style="color: black;"> </span><span style="color: #cc9933; font-weight: bold;"> </span></div>
<div style="text-align: center;">
<span style="color: #cc9933; font-weight: bold;"><span style="color: #f1c232;">RACE SETS - RACE SETS - RACE SETS!!</span></span></div>
<strong></strong><br />
<div style="text-align: center;">
<span style="font-weight: bold;">Sunday:<span style="color: black;"></span><span style="color: #cc9933; font-weight: bold;"><br /><span style="color: #f1c232;">RACE SETS - RACE SETS - RACE SETS!!</span></span><span style="color: black; font-weight: bold;"><br /></span> </span></div>
<span style="color: black; font-weight: bold;">*AB CIRCUIT: </span><span style="color: black;">20x crunches + 20x bicycle crunches + 20x flutter kicks + 20x leg lifts + 20x mason twists = one set. Do these as fast as you can.</span> 3 - 5 sets!!<br />
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Anonymoushttp://www.blogger.com/profile/15927597339749306897noreply@blogger.comtag:blogger.com,1999:blog-3292365641238046523.post-1827126175185571032015-03-09T21:17:00.000-07:002015-03-09T21:17:09.791-07:00Making a Difference<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
Hey
everyone.<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
Many of you
have been asking around about how to get stronger. Of course the answer is to
go to practice! There’s nothing that can truly replace time on the water.
However, if you want to put in more effort, there are always options to workout
outside of practice. I know that there are already a good amount of people that
make time to work out during the weekdays or even after practices, and that’s
great! Others might be unsure of how to start, what to do, or even how to do
certain exercises, and that’s okay too. There’s no better time than now to
start learning. <o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
One of the
best exercises for improving general strength as well as the core muscles we
use for paddling is the deadlift. The purpose of this lift is to improve
strength in your legs and back (super important for what we do). For those of
you that are a little new or unsure about lifting, there are a few key things
to remember.</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
</div>
<ul>
<li><b style="text-indent: -0.25in;">Technique
over power. </b><span style="text-indent: -0.25in;">While the urge to get strong quickly may be persistent, it’s
more important that you’re doing it correctly. Disregarding technique for the
sake of higher numbers could lead to injury, which would prolong your way to
becoming stronger.</span></li>
</ul>
<ul>
<li><span style="text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;"> </span></span><b style="text-indent: -0.25in;">Always
warm up properly. </b><span style="text-indent: -0.25in;">Time may be an issue for those of us trying to hit the
gym and get stronger for the team, but trying to lift without warming up those
muscles can also lead to injury, which is can be more detrimental than anything
to an athlete.</span></li>
</ul>
<ul>
<li><b style="text-indent: -0.25in;">Everybody
starts somewhere. </b><span style="text-indent: -0.25in;">It doesn’t matter
what anyone else at the gym is lifting. It’s more about personal progress.
Start where you feel comfortable, and progressively push yourself to improve.
It’s fine to have a goal or a carrot, but don’t get so caught up on someone
else’s numbers that you don’t acknowledge your own improvement.</span></li>
</ul>
<ul>
<li><b style="text-indent: -0.25in;">Don’t
give up. </b><span style="text-indent: -0.25in;">Training is a consistent effort that takes time. Don’t expect
immediate results from one or two months of training. Of course it’s important
to give your body time to recover, but remember to keep pushing that wall when
you can.</span></li>
</ul>
<br />
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
So for those
of you that are just starting out, here are some basics on deadlifting. <o:p></o:p></div>
<br /><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://content.artofmanliness.com/uploads//2012/12/Deadlifts-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://content.artofmanliness.com/uploads//2012/12/Deadlifts-1.jpg" height="420" width="640" /></a></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
</div>
<ol>
<li>The bar should be above the center of your feet, and your shoulders in front of the bar</li>
<li>Raise your hips until you feel hamstring tension</li>
<li>Drive heels into floor, but don't lean forward or backward</li>
<li>Keep your back straight and chest up</li>
</ol>
<br />
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
Some of you
may feel uncomfortable going to the gym alone, and that’s okay. We have amazing
teammates from all around who are more than happy to take you to the gym with
them and show you how it’s done. If you can’t go at certain times, you can also
take videos of yourself lifting and post them up or send them to someone on the
team asking for tips, pointers, and technique critique. Our very own James
Nguyen has also headed up “Space Camp” where teammates can get together at his
house for lifting sessions, and it’s easier to ask for ways to clean up your
form. Feel free to ask him about when and where to go for these lifting
sessions.<span style="mso-spacerun: yes;"> </span>If you’re in the Cerritos
area, I’m also more than willing to go with you to a gym to work on technique
or just if you need someone to push you to go and keep you accountable.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
We have <span style="color: red;">six months </span>left until CCWC qualifiers. It's time to put in the work and get stronger <span style="color: blue;">together</span>. </div>
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Races are won and lost at practice. It's time to be the difference.</div>
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<br /></div>
<blockquote class="tr_bq" style="margin-bottom: .0001pt; margin-bottom: 0in;">
"You find out that life is a game of inches...<br /><span style="background-color: white;">On this team, we fight for that inch.</span><span style="background-color: white;"> On this team, we tear ourselves, and everyone around us</span><span style="background-color: white;"> to pieces for that inch.</span><span style="background-color: white;"> We <b><span style="color: red;">claw</span></b> with our finger nails for that inch.</span><span style="background-color: white;"> Cause we know</span><span style="background-color: white;"> when we add up all those inches</span><span style="background-color: white;"> that's going to make the difference</span><span style="background-color: white;"> between <span style="color: blue;"><u>WINNING</u></span> and <b>LOSING.</b></span><span style="background-color: white;"> Between <i><span style="color: red;">LIVING</span></i> and DYING.</span> "</blockquote>
<br />
<blockquote class="tr_bq">
- Al Pacino, Any Given Sunday</blockquote>
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<br /></blockquote>
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