Hello Team,

I wanted to share the message from Allan since not everyone has facebook.

Hey everyone! Just wanted to write you guys a message, and if some of the APCA Dragons don't have Facebook and you could pass this message along to those people, it would be really appreciated =).

When I coached for you guys the very first time, I was super nervous and anxious because I didn't know how everyone would react to a 21 year telling them what to do in terms of paddling. However, when I heard people liked it and when Thomas told me to do it again, I started to get excited. In those 8 weeks Curtis, Andy, Zina, Thomas, and I all pushed you guys despite that you were a festival team. I think deep down we could all sense you guys had that inner competitive side to you (and the tournament definitely proved that) and that you wanted to push a bit more. I honestly didn't know how everyone would do during the tournament...but the results were a bit shocking to me honestly. You took on and hung with year-round teams that train much more and you guys took 3rd in your division even with year-round teams as competition...and all with only 8 - 10 practices under your belts. I was, and still am so happy for you guys and extremely proud. You really shocked some people at the tournament and I had so, so, so much fun calling for your races. It was truly an honor and pleasure being your caller, and I hope all of you will now walk around with a bit more pride (along with that jersey! :P) and confidence, because it is absolutely clear that you earned it. Thank you so very much for letting me call for your races, and for embracing me as a fellow teammate.

Hello Team,

Below is the information on the Lake Gregory Dragon Boat racing on their website http://www.lgdragonboat.org/

They have 2-day race also but Saturday is for Novice Teams and Sunday is for year-round team.

We need fast turn-around since registration close on August 8 and this will be individual funded event.

Let me know if you want to do this.

Also posted on Facebook and blog.

Let's paddle!

Where:
Lake Gregory Regional Park
24171 Lake Drive, Crestline, CA
At South Beach

Lake Gregory is located in the San Bernardino National Forest at an elevation of 4,500 feet and is only 1 1/2 hours from the Los Angeles area.

When:
Novice Teams
Saturday, August 18, 2012
Click here for Flyer


Pre-RaceTeam Practice - Optional:
Saturday, August 4th and 11th
$50/team or $10/person
Give your team the winning edge.


Novice Teams
These teams of 12 paddlers come together for this event.  They are generally friends and family from community, employment and social networks.
Must be over 8 years and physically fit.  

• Teams of 12 - bring your own full or partial team
• Singles and partial teams will be combined with other teams
• 250 meter race
• Steersperson, drummer, paddles and life vest provided
• Free parking
• South gate opens at 8:30am
• Shuttle for overflow parking
• Race site walk-in registration 8:30am-11am
• Racing starts at 9:00am
• Awards 3:30pm

Race fee:  $120.00 for a full team of 12 or $10.00 per person. Includes $3.00 gate fee.
Mail in registration must be postmarked by August 8.

Hello Team,

It's almost time for the big race.

Some of you will be paddling in 4 races on Saturday alone.

We will need your support and help on Saturday and Sunday.

1. Please bring many extra chair as possible for our Sponsored team DragonMax.

2. I will need some volunteers to set up breakfast in the morning for the team.

Any other possible help is appreciated.

Thank you.

HOMEWORK
Your homework for this week is ENDURANCE.Let me know via Facebook, APCA Dragons blog site (http://apcadragons.blogspot.com/) or email.

All you have to do is jog/run for 30 minutes addition to your regular workout.

If possible but not required, try to hit all Training Zones described below except Red Zone for some folks.

Post and brag to your team mates to APCA Dragons Facebook or Facebook Group or better yet since not everyone has Facebook, do it at APCA Dragons blog site .

If you are posting comment on the blog as Anonymous then add you name on the comment.

Give 100%!


Also watch these videos to visualize.

Paddling technique
http://www.youtube.com/watch?v=j7lRbj3K8c4
http://www.youtube.com/watch?v=X4DQ2vTT3O8

Side by side comparison of their team.
http://www.youtube.com/watch?v=3cMqN0UXhVw&feature=related

http://www.youtube.com/watch?v=ywgdahuGYfg

YOUR TARGET HEART RATE

You should know your Maximum Heart Rate and your correct training zone to know if you are training at the right pace. Here are a few ways to figure your target heart rate.

You can easily find your Target Heart Rate (thr) with this simple method. Subtract your age from 220 (226 for women) to calculate your Maximum Heart Rate (mhr). Find your training zone below and multiply that number times your maximum rate.

Another, more accurate method is the Karvonen Formula. You must know your resting heart rate to use this method and insert your training zone from below.

Of course the most accurate method is a treadmill stress test administered by a professional. If you are over the age of 35, overweight, have been sedentary for several years, or have a history of heart disease in your family, clinical testing is recommended.

MEASURING YOUR HEART RATE

Wearing a heart rate monitor is an easy, accurate method of checking your heart rate... but you don't have a monitor. Here is another easy way.

The easiest place to feel your own heart beat is the carotid artery. Place your index finger on the side of your neck between the middle of your collar bone and your jaw line. (You may also use the radial artery on the under side of your wrist.) You can count the beats for a full 60 seconds or count for 6 seconds and add a zero at the end. If you felt your heart beat 14 times in 6 seconds the number would be 140 for a full 60 seconds. Counting for only six seconds is a convenient method, of course it is more accurate to count for the full 60 seconds. You can use several varieties of this method (30 seconds x 2, 15 seconds x 4, etc.). The longer you count the more accurate your reading. Whatever you choose, be consistent in your method.

TRAINING ZONES

Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line Zone (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.

Courtesy of http://www.thewalkingsite.com/thr.html

Hello Team!
 

This Saturday is our final practice before the race weekend.  We only have one final hour of practice so let's make the best of it.

Important race day information will be shared after the practice.

1:30-2:00pm - Sign In & Warm-Up
2:00-3:00pm - On the water
3:00-3:30pm - Clean up & Stretch
3:30-4:00pm - Team Meeting

We'll have another gathering at KC after our practice.

Timing Timing Timing!

Hello Team!

Good News!
We were able to get an extra hour on the boat so it will be 2 hours on the water. We'll be out on the water 2-4pm.

There is no land workout this week.

We'll have another gathering at KC after our practice.

Timing!

Hello Team,

Do you have side preference?

Let me know if anyone has their favorite side.

I will try to accommodate close as possible.

Send me the info this way by picking one from each choice.

1st choice: Left/Right/No preference

2nd choice: Left/Right/No preference

Thank you.

Hello Team!

I ordered the T-Shirts.
You can now pay for your shirt after practice so I don't have to worry about bunch of $ in one bag.
If they are fast, I may have it by the last practice.
If not race day for sure.


Men's shirts are made by Augusta Sportswear:

100% polyester wicking knit * Wicks moisture away from the body * Heat sealed label * Self-fabric collar * Double-needle coverstitched collar and armholes * Set-in sleeves * Double-needle hemmed sleeves and bottom

http://www.augustasportswear.com/webapp/wcs/stores/servlet/ProductDisplay?langId=-1&storeId=10051&catalogId=10051&parentCategoryId=&partNumber=790



Women's shirts are made by Hanes:

Content- 100% Polyester Interlock Jersey, 4 oz
Our popular performance tee is the ticket when you need it cool and dry.

    Special interlocking fabric wicks moisture away and dries fast.
    An added bonus: Excellent UV protection.
    TAGLESS® top for no-itch comfort.
    Trimmer, contemporary fit.

http://www.hanes.com/clothing/women/t-shirts---polos/view-all-tees---polos/-h4830--1?cm_vc=OnsiteSearch&csSearchTerm=4830

Hello Team,

I notice during our practice race what we did well and what we can improve on.

Boat 1: Start was good but toward the end we just slowed down

Boat 2: Start was weak but we finished strong (only if there were 100 more meters)

Both boats had timing issue.

Let's work on the following.

1. Focus on looking forward and watch the Stroker to match the rate. Stroke rate is very consistent so should be easy to follow even with our eyes closed.

2. We need to pay attention to inside our boat and be ready for any type of start. When we hear "paddler are you ready" we should be in ready position. Normal start call is "We have an alignment", "Paddler are you ready", "Attention", and Horn but we need to be ready for anything. Even if we have a bad start, we should be able to sync up after few strokes by watching the strokes.

3. We need to work on our endurance by working on our cardio during the week and also using proper form (Ex: rotation, leg support)

We have 2 more practice to work on this and I know we'll be ready and be successful as a team.

With that said...This week's homework is Cardio!

Can you run/jog for 3 minutes?

Bronze: 4 mph

Silver: 5 mph

Gold: 6 mph

Platinum: 7 mph

Let me know via Facebook, Blog Page, or Email with your accomplishment.

Thank you.

See you at the beach.

Thomas Yoo

APCA Dragon Boat Team

Mobile 949-874-8088

Office 714-247-0583

Asian Pacific Islanders for Professional and Community Advancement

Southern California Chapter

Hello Team,
Good chance to get that extra point.
So far, only 4 people did their home work so good chance to catch up on the point.
Chris Bush, James Bush, Roger Duong, Susan Smetana
I like how Roger used the broom stick and did both sides.
Have Fun!

Hello Team,

Everyone is doing very well and getting better every week.

My record shows that James, Rebecca, and Roger are in the lead for Participation Award at 7 points.

We have 11 people close behind at 6 points.

Abel, Armando, Brandon, Christie, Jacquelene, Joy, Niccole, Ricky, Sandy, Thawatchai, Ye Young

Let me know if you feel I missed your attendance/homework.

That said, we have a homework this week which needs to be done and posted on facebook, APCA Dragons blog page, or email me back by this Friday noon.

This is our timing homework.

Your homework is to paddle following the beat from the song called "We Are Young" in YouTube http://www.youtube.com/watch?v=Sv6dMFF_yts

I tried it myself and it is a good slow pace for about 3 minutes.

It would be great if you can grab something that looks like the paddle or just air paddle from 50 seconds mark to 3:55 mark.

So sit down on the chair and start paddling with this video playing and be sure to focus on you rotation and timing.

Have fun!

Hello Team!

Robert agreed to do his fitness class again this Saturday before our practice.

It was great & fun workout at the same time this pass Saturday.

Please respond if you will be there for this work out before the practice.

Thank you.

Hello Team!

This is a RSVP for practice 6 of 8.

We will only have 1 hour on the water so let's be on time and be ready to go out at 2pm.

I sent out separate EVITE for land workout so I would like to get a reply ASAP to get a firm count to set it up.

We'll have another gathering at KC after our practice.

Timing!

Hello Team,

Thanks for the reply for practice this weekend and also thanks to those who responded with race info.

So far we have 28 people for paddling and 15 for land drill so reply to get you name on the list.

For those coming early can get extra paddling time in on our 3rd boat 1-2pm.

Our regular 2 boats will be on the water 2-3pm after our warm-up at 1:30pm.

I will also be creating race packet for the race day which would answer most of your question about the schedules, parking, visitors, and other info.

Thank you and paddle hard.

Hello Team!

This is a RSVP for practice 5 of 8.

This week will be little different.
Official practice will start 1:30pm, however, we have access to an extra boat at 1:00pm so for those who is attending the land workout or comes early can get extra practice.

I will be sending out separate EVITE for land workout so I would like to get a reply ASAP to get a firm count to set it up. Respond to both EVITEs.

We'll have another gathering at KC after our practice.

See you at the beach!

Hello Team!

Robert will be bringing back his fitness class back this Saturday before our practice.

There was great feedback last time that it was a great workout so be there for a challenge.

Please respond to EVITE since he will need to know who is coming so that he can set up properly.  Workout will start at 11:00am.

Thank you.

Hello Team,

So far we have 32 people signed up for practice so it seems like it's going to be 2 boats.

Anyone else?

Thomas

Just sent EVITE for practice 4 of 8 on 6/23/12 12:30pm

Hello Team,

 

Congratulation to Brandon! He is the first one to complete and post the workout homework. Platinum Level!!

I loved that this was posted to APCA Dragons blog page.

 

I would also like to congratulate second person Sandy! She also completed Platinum Level homework and emailed right after Brandon.

 

 

We have 2 large boats for this weekend at the same time so be there early to have time to warm-up and set-up to get full hour of practice.

Niccole and Zina will be running the practice.

 

I will be starting to create race roster so let me know by end of June (earlier the better) if you can make it to both days of the race 7/28-7/29 and your weight (it will be kept private).

We'll probably have more people coming to practice then we'll even take out a third boat.

 

 

FYI - I saw a BIG 5 ad this week selling PFD for $17.99. Best deal I've seen so far.

 

 

Thank you.

Hello Team,

I love the response I'm getting both for paddling AND land workout.

So far we have 26 for paddling and 20 for land workout.

FYI - Earlier you respond the better it will be to organize.

This week's home work will be to do some light workout in addition to your normal exercise routine.

You can do either Gold, Silver, or Bronze Level.

You may do this in any order you like and always warm up before any exercise.

Bronze: 10 jumping jacks, 10 push ups, 10 squats, 10 sit ups

Silver: 20 jumping jacks, 20 push ups, 20 squats, 20 sit ups

Gold: 30 jumping jacks, 30 push ups, 30 squats, 30 sit ups

Now for those overachievers out there.

I will give you Platinum level: 40 jumping jacks, 40 push ups, 40 squats, 40 sit ups

After you complete one of the level then you can either send me an email or post to our blog at http://apcadragons.blogspot.com/ or facebook by this Friday.

This will be counted toward the Participation Award.

Thank you.

 

Thomas Yoo

APCA Dragon Boat Team

Mobile 949-874-8088

Office 714-247-0583

Hello Team!

If you were at the practice last week you know the basics of paddling and know where to meet so be there by 10:15am.

If this is your first practice then please be there by 10:00am to go over the basics and bring your signed waiver (attached).

Practice will be similar to last week where we will have one team go out then switch to the next team.

There may be chance of changes to schedule so prepare to be flexible.

Schedule for the day
10:00-10:15am - Basic DB Techniques
10:15-10:30am - Administration
10:30-10:45am - Warm Up
10:45-11:00am - Get Ready
11:00-12:30pm - On The Water
12:30-12:45pm - Clean Boat & Equipment
12:45-01:00pm - Stretch

01:00-03:00pm - KC Branaghan's (optional)

Link for First Practice EVITE

APCA Dragons First Practice of 2012

Saturday, June 2, 2012
10:00 AM - 1:00 PM
Where:
Marine Park (Mother's Beach)
5739 Appian Way (Approximate)
Long Beach CA 90803

Hello Team!

We are going to meet this Saturday (6/2) for our first practice of the year!

You are receiving this email because you have signed up to paddle for APCA Dragons in the 2012 Long Beach Dragon Boat Festival on July 28 & 29.

Please reply so that we know who is coming to our first practice.

You can reply to via EVITE or via Email for those who can't access EVITE.

I have attached a Waiver form on this email.

Please fill out Waiver and bring it for your first practice.

First timers are highly encouraged to come on time to learn the basics before hitting the water.

Schedule for the day
10:00-10:15am - Sign In
10:15-10:30am - Basic DB Techniques
10:30-10:45am - Warm Up
10:45-11:00am - Get Ready
11:00-12:30pm - On The Water
12:30-12:45pm - Clean Boat & Equipment
12:45-01:00pm - Stretch

If you like to see some video of our practice then you can search "APCA Dragons Dragon Boat Team" on YOUTUBE.

Here's one of our race practice.

http://www.youtube.com/watch?v=wG9Y4F8HcsE

Thank you.

Thomas Yoo

APCA Dragon Boat Team

LET'S GET READY TO PADDLE!!!!!!

Our first official practice is scheduled to start on 6/2/12 so block out your Saturdays until the race which will be on Sat 7/28 & Sun 7/29.
Keep an eye on the Email and other media mentioned below for changes and updates.

We would like to get solid count of people who can participate this year.
Please reply me on this email (apcadragonboat@yahoo.com) if you can make it to our practice and race for this year if you have not already replied on my previous email.

Tentative Practice Dates & Times:
Saturday 6/02/12           10:00am – 1:00pm         (First Practice)
Saturday 6/09/12           10:00am – 1:00pm       
Saturday 6/16/12           12:30pm – 3:30pm
Saturday 6/23/12           12:30pm – 3:30pm
Saturday 6/30/12           12:30pm – 3:30pm        (Not Confirmed)
Saturday 7/07/12           12:30pm – 3:30pm
Saturday 7/14/12           12:30pm – 3:30pm
Saturday 7/21/12           12:30pm – 3:30pm        (Last Practice)
 
Race Dates & Times:
Saturday   7/28/12     7:00am - 5:00pm (approximate time frame)
Sunday     7/29/12     8:00am - 4:00pm (approximate time frame)

Get ready for APCA Dragons season 2012!

Just sent out an email to get ready for season 2012!
The 2012 Long Beach Dragon Boat Festival will be held at Marine Stadium in Long Beach on July 28 - July 29, 2012 so mark your calendar.