7/13/13 Practice Logistics

Here's the basic logistics of the day 7/13/13.

11:30am-12:15pm - Land Workout

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12:30-12:45pm - Warm up
12:45-01:00pm - Gear up and line up

01:00-02:00pm - On the water race practice
02:00-02:15pm - Bring up boat and clean
02:15-02:30pm - Cool down stretch
02:30-02:45pm - Info session

Be prepared to stay late for for Race Info Session after our last practice on 7/20/13.

Home Work - by 7/12/13 6pm

Hello Team!

This Saturday will be the second to last practice before our race.
EVITE has already gone out so respond if you have not done so yet.

HOMEWORK
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.
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

APCA Dragons Practice 6 & Land Drill 7/13/13

Hello Team,

Our sixth practice is on 7/13/13 12:30pm-2:30pm.
It's very important to attend remaining practice since it will be race practice.
Please let me know if you will be attending since I’ll be using it to create racing boat roster.
Also remember to come early and check-in so that you get credit for attendance and we can be on the water as soon as possible.  We’ll also have land workout class 11:30am-12:15pm before paddling so sign up on separate land workout EVITE.

Land Workout
http://www.evite.com/event/0371CIYTSLYJQ4CHKEPC46HQCQIAYY


Practice #6
http://www.evite.com/event/0371CIYTSLYJQ4CHKEPC4XKE2IEPNY

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.
Home Work is also posted on our blog and sent via email.

Thank you.

Thomas Yoo

T-Shirt order and Race Participation

Hello Team,

Here's the list of our T-Shirt orders.

I'll be placing this order tomorrow.

I am assuming that those who had one or less practice and didn't respond will not be participating so I have removed from the list.
For those who do not have T-Shirt section not filled out that means you did not respond on your participation.

Please let me know by tomorrow if you will be ordering shirt and participating in both day of the race.

Thank you.

	Name	T-Shirt
1	Ace Anthony Porras	L
2	Anne Sue
3	Armando Rivera	XXL
4	Ashleigh Din Thong	WS
5	Ashley Cruise	N/A
6	Austin Ngo	L
7	Bernard Barber	L
8	Binh Dang
9	Brandon Weldon	XXL
10	Brent Smith	L
11	Brian Fujita	M
12	Bridget Weatherman	L
13	Chris Hardy	WM
14	Christopher Huab	M
15	Connie Beadle	WM
16	Danielle Carnicom	WS
17	Darlene Young
18	Denise Ferber	WM
19	Derrick Dennis	XL
20	Dulce Vale
21	Eduardo Huab	M
22	Fritz Gutierrez
23	Jacquelene Malcolm	WS
24	James Bush	0
25	Jeff Ford	L
26	Jennifer Dague
27	Jessica Banuelos
28	Jodi Stogden
29	Joe Santos
30	Joemil Reguindin	M
31	John Brenner	L
32	John Vasquez
33	Joy Cruz	XL
34	Julie Chang	WM
35	Kasandra Jones	WM
36	Kimberli Heim	WM
37	Klansi Mack	WM
38	Laura Allen	N/A
39	Lili Huab
40	Lindsay Springs	WM
41	Lorraine Buratti	WM
42	Martin Meza	M
43	Melvin Gallegos
44	Michael Singleton	N/A
45	Michele Delores Dennis	WL
46	Michelle Servin	WL
47	Mina Kim	WM
48	Nancy Chung	WS
49	Niccole Springs	WM
50	Paul Chierichetti
51	Quoc Nguyen	L
52	Rebecca Andrews	WM
53	Robert Cordero	M
54	Robert Lopez	L
55	Robin Dodson
56	Roger Duong	N/A
57	Romeo Ponteres	L
58	Ryan Duong	L
59	Sam Bobo	L
60	Shae Webster
61	Shangrila Mendoza
62	Shirley Sanz	WS
63	Thawatchai Chusivaratn	L
64	Thiep Tran	M
65	Thomas Chang	L
66	Thomas Yoo	L
67	William Chau
68	Wilson Ton	M
69	Ye Young Ku	WM
70	Zina Hwang	WS
EXTRA ORDERS
	Chris Hardy	WM
	Jacquelene Malcolm	WS
	Julie Chang	WL
	Kimberly Heim	S
	Klansi Mack	WM
	Martin Meza	M
	Sam Bobo	L
	Thawatchai Chusivaratn	L

APCA Dragons Practice 5 - 6/29/13 & Home Work

Hello Team,

Get ready for our fifth practice this Saturday 6/29/13 so please let me know if you will be attending since I’ll be using it to create boat roster. Also remember to come early and check-in so that you get credit for attendance so that we can be on the water as soon as possible.  We’ll also have boot camp class before paddling so sign up on separate EVITE at View This Invitation

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.

Thank you.

Here's the basic logistics of the day so plans to be here all day as a team. It would be even good idea to bring light lunch since you'll be here about 5 hours.

09:00-09:45am - Land Workout (Boot Camp)

-----------------------
10:30-10:45am - Warm up stretch
10:45-11:00am - Gear up and line up
11:00-12:30pm - First 2 teams on the water practice
12:30-12:45pm - Bring up boat and clean
12:45-01:00pm - Cool down stretch
01:00-02:00pm - Third team on the water practice
02:00-02:15pm - Bring up boat and clean
02:15-02:30pm - Cool down stretch
02:30-02:45pm - Info session

HOME WORK!!!

This week's home work will be in 2-parts since we were off for one week.

Part 1:  Race Start

Practice your race start by imagining you are at the start line and hear “WE HAVE AN ALIGNMENT”…“PADDLERS, ARE YOU READY”…”ATTENTION”…***HORN or ANY OTHER SOUND*** then do 6 deep strokes motion, 16 ups (faster strokes but at the front only), and finally 10 deep strokes (Power 10).  Practice this 10 times.

Part 2: Cardio 

Can you run/jog for 3 minutes?

Bronze: 4 mph

Silver: 5 mph

Gold: 6 mph

Platinum: 7 mph

Anything equivalent is also fine.

After you complete one of the levels then you can either send me an email or post to our blog at http://apcadragons.blogspot.com/ or post to facebook by this Friday 6pm PT.

This will be counted toward the Participation Award.

RACE INFO NEEDED

I have sent an email last week with 3 questions for the race day.

So far I have received 31 responses.

Please respond if you have not done so yet.

Let’s all put in 100%!

Thank you all.

Thomas Yoo

APCA Dragons Boot Camp Workout 2

Hello Team!

We'll be doing 2nd session of boot camp class lead by Living Fit OC's (http://livingfitoc.com/) Mike & Jet before our practice this Saturday (6/29/13) 9:00am - 9:45am.

This will be hard but fun workout to get our body in shape for the race.

Please respond if you will be there for this workout before the practice so he can prepare.

Thank you.

APCA Dragons

APCA Dragons - Important Information Request

Hello Team,

I will need some information now that we are half way past the mark and only 3 practices left before the big race.  Please email me back at apcadragonboat@yahoo.com sooner the better.

First and most important question:

Are you able to participate on both race days?

7/27/13 (Saturday) & 7/28 (Sunday) 7am-5pm

You will need to be at site all day.

Second question:

What T-Shirt size do you need and how many?

We will order separate men’s and women’s sizes.

Men’s shirt will be made by Augusta. I noticed that this shirt runs little tight since it is a fitted style.

I usually wear medium or large depending on the cut and I definitely had to order large.

This was comparable to large in Under Armor fitted style shirts.

Item#: Augusta Sportswear 790 - 100% Polyester Moisture Wicking Short-Sleeve T-Shirt

Product Details: 3.7 oz., 100% polyester; Wicks moisture away from the body; Self-fabric collar; Heat-sealed label; Set-in sleeves; Double-needle hemmed bottom and sleeves; Double-needle cover stitched collar and armholes:

Women’s shirt will be made by Hanes.

This run true to size but the length is little shorter than we like so some may want to go size up if wants longer.

Item#: Hanes 4830

Product Details: 100% polyester; Wicks moisture away from the body; Rapid dry interlock fabric; Suitable for screen printing and sublimation; Tag-free neck label; Contemporary fit; Contoured and side seamed for a classic feminine fit:

Third question:

What is your weight?

I can start working on the race roster earlier I get this info. I will be asking again about 2-weeks before the race for changes.

Forth question is not really a question but a request for the race days:

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

2. I will need some volunteers to set-up and helping with breakfast in the morning for the team.  Let me know if you can help.

Thank you.

One Team!

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