APCA Dragons

APCA Dragons
Team Picture 2013

Tuesday, June 17, 2014

APCA Dragons Home Work #2 & Practice 4 - Please RSVP


Your homework for this week is ENDURANCE.
When you are done, 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 on 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.

Please let me know by end of Friday to get credit for this home work.
I am also willing to substitute the boot camp class for the home work credit for those who rather to the class.

Give 100%!

Also watch these videos to visualize.

Paddling technique

Side by side comparison of their team.

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.

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.

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

Our next (FOURTH) practice for APCA DRAGONS is on 6/21/14

Thank you for those who attended the third session.
We are coming together as a team.
4th session will be little more endurance training so please work on your form and timing.  Niccole will be leading the practice since Zina & I have conflict with Team USA. However, I'll be done by 12:30pm.
See below for boot camp schedule this week.

Here's the link to the Practice EVITE http://www.evite.com/event/0371GN7ZJYIAIQNH4EPD6ZMX25I2FM
Here's the boot camp EVITE http://www.evite.com/event/03715HXZZSOQRARXEEPD6Z6ZUKRR5M

If you have not attended first 3 sessions then please come out early to go over the basics before going on the water so please let me know.

Please bring the signed waiver to YOUR first practice or fill out the online waiver (prefer method).
Please pass this link along with the waiver link (ICEA & SCDBC Release, Waiver of Liability and Assumption of Risk) to your team members to fill out.
Hard copy link http://www.lbdragonboat.com/downloads/SCDBCWaiver2013v1.1.pdf

If you have not done the online safety exam then you must to that also. Think of this as open book test.

Schedule for 6/21/14
10:00-10:20am - Check in
10:20-10:30am - Set up line up for boat
10:30-10:45am - Warm up stretch
10:45-11:00am - Gear up and line up at the beach
11:00-12:00pm - On the water practice - Boat 4 & 5 & 8
12:00-12:30pm - Bring up boat and clean
12:30-12:45pm - Cool down stretch
1:00-1:45pm - Boot Camp1:45-3:00pm? - Team bonding time at K.C. Branaghan’s Irish Pub & Restaurant at 5734 E 2nd St, Long Beach, CA 90803

Please contact me if you have any questions and look for latest info in our blog http://apcadragons.blogspot.com, Facebook: APCA Dragons and on Twitter: APCA_Dragons.
If you are receiving this email but should not or will not want to continue then let me know.

For those who has not attended any of our practice so far will be removed from our 2014 distribution list so let me know if you would still like to participate.

Thank you.


  1. Hey Thomas, how was Hong Kong ? Looking forward to hearing about it on Saturday. Homework completed ! Nursing a sprained ankle at the moment so did 45 minutes on the bike in lieu of the 30 minute run. Hope that's a fair substitute ? :) Touched all of the training zone heart rates. Cheers. Bob K

  2. Hello Bob!
    I think that's fair substitute with your injury.
    But it's most important to take care of the injury first.
    Great job!
    See you tomorrow.

    Thomas Yoo