Eating and exercise: 5 tips to maximize your workouts

Knowing when and what to eat can make a difference in how you feel during your workouts. Here are five tips on eating and exercise to guide you.

Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it's a casual workout or a serious athletic competition.

Here are five tips for eating and exercise to help maximize your exercise and athletic performance. Just keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink. Running a marathon demands more energy in the way of food than does walking two miles — but whatever your exercise, you'll benefit from paying attention to your meals and snacks.

1. Eat a healthy breakfast

If you exercise in the morning, get up early enough to eat breakfast — that may mean one to two hours before your workout. Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar may be low. If you don't eat, you may feel sluggish or lightheaded when you exercise. If you plan to exercise within an hour after breakfast, eat a lighter breakfast or drink something to raise your blood sugar, such as a sports drink. Emphasize carbohydrates for maximum energy.

Good breakfast options include:

• · Whole-grain cereal
• Low-fat milk
• · Juice
• · Bananas

If you're not a fan of eating in the morning before you work out, try a sports drink or have a bigger bedtime snack the night before. And remember, if you normally have coffee in the mornings, a cup or two before your workout is probably OK. Just don't try any foods or drinks for the first time before a workout, or you risk an upset stomach.

2. Size matters

Be careful not to overdo it when it comes to how much you eat before exercise. The general guideline:

· Large meals. Eat these at least three to four hours before exercising.

· Small meals. Eat these two to three hours before exercising.

· Small snacks. Eat these an hour before exercising.

Eating too much before you exercise can leave you feeling sluggish, or worse, with a case of diarrhea or stomach cramps. Eating too little may not give you the energy to keep you feeling strong throughout your workout.

3. Snack well

Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy, but they can help keep up your blood sugar and prevent distracting hunger pangs. Good snack options include:

• · Energy bars or drinks
• · Bananas or other fresh fruit
• · Yogurt
• · Fruit smoothies
• · Whole-grain bagel or crackers with peanut butter
• · Granola bars

A healthy snack is especially important if you plan a workout several hours after a meal.

4. Eat after you exercise

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. If you aren't hungry after your workout, drink juice or a sports drink to provide replenishing carbohydrates.

Good post-workout food choices include:

• · Yogurt and fruit
• · Peanut butter or meat sandwich
• · String cheese and crackers
• · Nuts and dried fruit
• · A regular meal with meat, starch, and cooked vegetable or salad

5. Drink up

Don't forget to drink fluids to help optimize your exercise and workouts. You need adequate fluids before, during and after exercise to help prevent dehydration.

To stay well hydrated for exercise, the American College of Sports Medicine recommends that you:

• · Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water during the two to three hours before your workout.
• · Drink about 1/2 to 1 cup (0.12 to 0.23 liters) of water every 15 to 20 minutes during your workout. You may need more the larger your body is or the warmer the weather is.
• · Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.

Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates.

Let experience be your guide

When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can tweak your diet for optimal performance.

*Image from http://www.squidoo.com/thehealthyway

*Article from http://www.mayoclinic.com

Setting Up the Crew Positions

Anyone has any comments on the below article? Agree? Disagree?

The boat crew is broken into three sections, the front which is the first six paddlers, the engine room which is the middle eight paddlers and the back which is last six paddlers. Weight of the paddlers must be taken into consideration when setting up the boat. Any serious weight distribution problems will adversely affect how the boat tracks for steering. The biggest paddlers are placed in the middle or engine room and lighter paddlers at the front and back sections.

The front six paddlers set the pace and should be reserved for paddlers with good long paddling strokes. The rest of the boat needs something visual to follow. The rest of the boat will have short choppy stroke if the front has short choppy strokes.

The middle eight or the "engine room" is usually reserved for the heavier, stronger paddlers. During the middle of the race the engine room dictates the pace. The stroke rate of the crew is usually determine by the engine room. The stroke rate is not too fast as long as the big engine room paddlers can twist and reach. Once the engine room paddlers start shortening up on their stroke, you know the pace is getting too fast.

The back six paddlers of the boat should have the strongest people in the boat. It is not uncommon for a novice crew to setup the boat with weaker paddlers who get out of stroke. For an intermediate crew or an advanced crew this would be a missed opportunity. A series which is a sequence of more powerful strokes meant to advance the boat and is initiated by the back six paddlers and ripples to the front of the boat.

Depending which section the paddler is sitting in, the water reacts differently in each section. At the front, the water is dead and more difficult to pull the paddle through. Moving to the center of the boat where the engine room is, the water rushes by quicker. The water is fastest at the back of the boat. What does this do to the timing of the strokes? Since the water is faster in the middle and back of the boat, paddles will "fly" back quicker. Middle paddlers will tend to rush their exits relative to the front paddlers. Front paddlers will need to have long strokes (up front) and be quick on the exits because of this natural tendency of paddlers behind them to rush. In the back because of the even faster water, paddlers will have a tendency to pause at the end of their strokes. These back of the boat paddlers need to long in their strokes and to drive the paddle in the water even harder to slow down the paddle and to be effective. That is why they say that the strongest paddlers should be in the back of the boat.

Side to side and front to back weight distribution must be taken into consideration when setting up the boat. The steersperson must have the knowledge of how to move paddlers around to improve the balance of the boat. Having the boat off balance can seriously affect how the boat tracks. The steersperson is 100% responsible for the safety of the crew. The steersperson has the best view of any obstructions on the water and must make the required commands to the crew to manoeuver the boat. In race situations the steersperson must also be able to read wind and be knowledgeable of how the boat reacts in certain conditions. It is not good enough that the steersperson can just keep the boat straight, he or she must be able to bring the boat to the line in whatever wind conditions and make the manoeuvers or commands to hold the boat on the line.

*Article from: http://www.stratforddragonboat.com/training.htm

PA Paddle Championship 2011

Date: 16th - 17th April 2011
Venue: Bedok Reservoir
Race Distance: 300m

Open Mixed-20 Crew Heat 4
1st: Pasir Ris East Mixed Dragons - 1:20:99
2nd: SUNDAY DRAGONS - 1:23:90
3rd: Tampines Central CSC - 1:24:99
4th: Filipino Dragons - 1:26:64

Open Mixed-20 crew Semi Final 2 (Re-Race)
1st: Republic Polytechnic - 1:19:02
2nd: PLK Paddlers Team - 1:19:84
3rd: Synchro.NY (NYJC) - 1:21:39
4th: SUNDAY DRAGONS - 1:22:08
5th: Kebun Baru CSC Team Dragnix - 1:25:51
6th: Friends United - 1:30:66

*we were 2nd before the re-race.

PA Paddle Championship 2011 - Race Draw results

Date: 16-17 April 2011
Venue: Bedok Reservoir Park
Race Distance: 300m

Mixed-20 Crew Heat 4
Lane 1: Tampines Central CSC
Lane 2: Sunday Dragons
Lane 3: Filipino Dragons
Lane 4: Pasir Ris East Mixed Dragons

*top 2 of each heat + fastest loser progress to semi finals

Training: 13 February 2011

Date: Sunday, 13 February 2011

Time: 7.45am - 10.00am

Venue: Kallang Riverside Park

*Please meet at 7.45am at the beach area to launch boat.

Tips for Rowers

KEEP A TRAINING LOG

Many competitive paddlers have a detailed training log which records their training activities: on-water, weight training, pool etc. Usually a little booklet showing the date, work-out (ex: 3 sets x 1.5 km paddling @ 60%, 2 min rest between), how they felt about it.

Body weight and basal or morning heart rate is also sometimes included. Training logs will help you in the long term. If you have a bad racing year, you can look back at previous years logs and find out how hard you trained and felt in previous years. Good paddling years are usually a result of how well you have trained.

Coaches should also keep a log the team training from year to year. You can draw from this data base of work-outs each year and adjust accordingly. As a former paddler as well as a coach, I know how hard I can push the training by looking at my previous training logs. If I have done the work-outs myself I know other people can also do the work-out. The amount of training a team does will determine how well a team will perform in races. Remember, practice makes perfect.

OVERTRAINING

Overtraining can result in sudden loss in body weight and increase in morning heart rate. Training becomes flat. Body becomes susceptible to injury and illness. Good habit of getting into is checking your heart rate before getting out of bed in the morning. If the heart rate suddenly goes up more than six beats over the usual rate, overtraining has probably taken place.

The body has been overloaded and the heart is working extra hard to compensate. Reduction in overall activities and more recovery time may be necessary.

*Article from http://www.stratforddragonboat.com/training.htm#TIPS

Training: 30 January 2011

Date: Sunday, 30 January 2011

Time: 7.45am - 10.00am

Venue: Kallang Riverside Park

*Please meet at 7.45am at the beach area to launch boat.

Training: 23 January 2011

Date: Sunday, 23 January 2011

Time: 7.45am - 10.00am

Venue: Kallang Riverside Park

*Please meet at 7.45am at the beach area to launch boat.

Paddling Basics - Techniques

Came across the website of a foreign dragonboat club...thought this is worth a read...

The technique that will be discussed is based on flatwater sprint canoe style used by the two time International Dragon Boat Champions - The Canadian Men's Dragon Boat Team. There are six key parts to the dragon boat stroke. When done properly, a boat flies; executed improperly, the boat will feel sluggish and heavy. The first three components set up the stroke, while the last three are considered to be the work-phase part of the stroke. The six components are called: rotation, reach/extension, catch, pull, exit, and recovery.

Rotation
The image some coaches use to help paddlers picture rotation is that a pole is inserted through the head, along the spine, and then anchored to the dragon boat seat. Another way of achieving full rotation is to present your back to the shore or have your chest facing your partner. Full rotation, or twist as it is sometimes called, allows for maximum reach/extension. Shoulder position is the key to rotation. For the outside (or bottom) arm shoulder to extend or rotate forward, the top arm shoulder must come back behind your head. Try not to drop the outside shoulder to low. Keep the two shoulders parellel to the water as much as you can. The inside or top arm shoulder needs to move to the water side also to facilitate twist. This also helps to get your weight over the water by leaning out. Throughout all this keep your back straight, head up and stick out your chest.

Reach/Extension
This position in the stroke is crucial in maximizing the length of the stroke. The position of the outside paddling arm is equivalent to pulling a bow and arrow. The outside shoulder should be extended forward. The torso leans forward for additional extension. A proper reach position also know as the setup is the foundation of a proper dragon boat stroke. The reach position is the extended position with the paddle a few inches above the water before the driving it into the water. This reach position determines the length of a stroke and a long stroke means more water is pulled. The reach position is the end point of the Recovery phase, but is the beginning of a new stroke cycle. "A-Frame" analysis is often used to determine the correct lines of the setup.

The "A" Frame Set Up Position

Key points when analysing the "A" Frame:
- straight line from top hand through top arm shoulder to the hip
- Straight top arm at the elbow
- bottom arm parallel to the water with that shoulder extended forward
- top arm should is behind the head

The reach position determines the rotation of the torso. If the torso is "rotated" forward upon the paddle entering the water, the torso will naturally want to "de-rotate" back to the normal seated upright seated position.

As mentioned previously, the lower arm position is similar to drawing a bow and arrow. The bottom arm is extended straight forward parallel to the water. The lower shoulder is extended forward and therefore the shoulder on the top hand side comes back and up. In the Reach position, these four points on the body should be lined up in a vertical plane: (a) top hand , (b) head, (c) lower shoulder and (d) lower hand.

As well, from the side view there should a straight line from the top hand, through the top arm shoulder to the hip. The torso rotation, extension of both arms and the forward lean are maximum.

The upper arm should be straight with very little bend at the elbow if possible. The top arm shoulder should be behind the head on the setup. The lower arm is fully extended and is locked at the elbow. The lower hand grip should be relaxed and not grip the paddle too hard. The paddles flips forward into the reach position where it is at its highest potential energy level. From this position, the potential energy will be used to submerge the paddles as the stroke progress.

Catch
The catch phase is the most critical to the speed of the boat. The catch is the moment the paddle blade first bites into the water. With the torso leaning forward as much as possible, the catch is initiated with the outside or lower arm shoulder dropping to plant the first four inches of the paddle blade into the water. There should be an attempt to maintain the paddle angle of the reach position. To do this do not start to de-rotate or un-twist during this phase. Once the tip of the blade is planted in the water continue to submerge the paddle by driving the top hand down. Paddle blade should now be fully buried or submerged. The shoulders and hips are still in the extended forward twist position ready for the pull phase.

Pull
Once the paddle is fully submerged or "buried", the next component of the stroke is the pull phase. The buried position is also call the "vertical" position or "90/90" which means fron the front view and side view the paddle is straight up and down or at 90 degrees. The paddles should then pull back directly parallel with the boat. The top hand stabilizes the paddle as the bottom arm and back muscles pull back. To use the back muscles effectively, the paddler sits up while pulling and continues to drive the paddle downward with the top hand. Maximum power and endurance will come from using the larger muscles of the back, shoulder and trunk rather than relying on the smaller arm muscles. Note that both arms should be straight at the elbow while pulling through. Hips and shoulders should work together and move back with the paddle.

Exit
Conventional paddling theory says that the exit of the paddle should occur by the time it gets to the hip. In 2001, the Canadian National Teams introduced a new stroke that included an exit that was well past the hip. The bottom hand pulled back until it was at the hip but the blade tip was a good foot behind. The theory behind this new stroke is that the "pull phase" needs to be longer because of the relatively heavy boats compared to flatwater boats. The longer pull phase also produces the "glide" which seems to be the key to boat speed.

Recovery
This part of the stroke is the rest phase when the muscles are not working as hard; recovery speed plays a large role in determining the stroke rate. During recovery, the torso starts rotating and leaning forward to setup for another cycle of the stroke.

*Article from http://www.stratforddragonboat.com/training.htm

Diet Rules You Should Break

Don’t eat late at night.
“It’s the total calories you consume over a 24-hour period – and more often, over a week – that causes you to gain weight. When you eat those calories doesn’t matter,” says New York University Medical Centre’s senior clinical nutritionist Samantha Heller.

Keep a schedule for meals.
While it can help to accord some consistency to meal times, forcing yourself to eat when you’re not hungry or forcing yourself to wait when you’re hungry makes it harder to stick to your diet. “Eat when you’re hungry, not when the clock says it’s time to eat,” says Elizabeth Somer, author of Food & Mood. And of course, stop eating when you feel satisfied.

Eat more fat so you can eat less.
It has been proven that while fat does take longer to digest, “it’s actually the least satiating of any food group – so no, it will not help you control your appetite,” Somer says. The foods likely to stave off hunger the longest are proteins followed by carbohydrates, then fats, she says.

Stick to your diet strictly.
It’s okay if you caved today – just get back on track tomorrow. “Every meal matters, so if you ate that big old piece of birthday cake at lunch, get right back on track with your next meal,” Heller says. “You don’t have to have a full day of healthy eating in order for it to count.” Just maintain some discipline.

*Article from menshealth.com.sg

Training: 16th January 2011

Date: Sunday, 16 January 2011

Time: 7.45am - 10.00am

Venue: Kallang Riverside Park

*Please meet at 7.45am at the beach area to launch boat.

Training - 9th January 2011

Date: Sunday, 9 January 2011

Time: 7.45am - 10.00am

Venue: Kallang Riverside Park

*Please meet at 7.45am at the beach area to launch boat.

Come on, Sunday Dragons!

Just as everybody is thinking that the Sunday Dragons are lying low and no longer a force to fear in the local dragonboating circuit.....

We are back!

Look forward to lots of splashing action in 2011!

Sunday Dragons, Sa!