We are all likely familiar with the 80:20 rule of life (Pareto principle); 80% of the effects come from 20% of the causes. How does this apply to athletic training?

80:20 rule of Interval Training

Studies have also shown that for middle distance athletes working in high intensity intervals the best results are found when these intervals comprise no more than 20% of the training time with low intensity aerobic work making up the other 80%. Further, findings show that the most common mistake of the non-elite athlete was to fade both ends to the middle. In other words their high intensity was not high enough and the low intensity not low enough.

In an hour training session this means that fully 48 minutes should be in your aerobic zone while 12 minutes should be hard core above anaerobic threshold. For this anaerobic work, I recommend work that supports the timeframe of your race duration. For dragon boat racing the 500m is the most common distance. Interval training that supports lactate movement and middle distance endurance is best. This means working from 30-90 second sprints up to 5 minute high intensity runs. Make sure your recovery times average 2x the intense timeframes, and move straight into low intensity work to get the toxins, created by your anaerobic work, out of your system. 

In a one hour training session the warm up and cool down (all aerobic work) should account for about 50% of your training time which leaves 18 minutes aerobic/rest with 12 minutes of high intensity work interspersed. Rest periods can be either full rest, or active rest at 50% effort, depending on the duration and intensity of the interval.

I use a 50% intensity level for our rest periods between our 100% intensity intervals. Make sure these intensity levels are appropriate to the duration, with 100% for 30 seconds being higher intensity than 100% for 5 minutes. 

Maintaining this ratio consistently and making sure the appropriate intensity levels are maintained will produce the best results, and again reduce the chance for injury. Make sure to keep your paddlers on track by emphasizing the low intensity sets remain low (i.e. 50-60%) and this high intensity sets remain high! This will maintain the optimum body activity while giving the strength and speed work needed for middle distance athletes.

Using this along with High Intensity Training as tools to help you bypass the no-pain-no-gain mentality will produce long term, heathy, injury free athletes who turn around and maintain great results.

A pretty good 80:20 rule to train by.

- Scott

And here I am after the wonderful people at TDBA answered my challenge!

Luckily it wasn't too c-c-cold!

I think I'll issue my next challenge when it's a little warmer!

Dragon Boating holds a place in my heart for many reasons, here i share a few.

Team - Dragon boating is the most dramatic representation of a team sport that I have had the privilege of competing in. The boat does not move faster due to any one person alone, but due to all team members working in unison.

Energy - The energy in the boat at the start of a race is AWESOME! 22 minds focused, 22 hearts pounding, 22 bodies coiled - ready to explode towards one combined goal.

Passion - You either love dragon boating or you could care less. Those that are involved are passionate about their sport!

Balance - Dragon boating is all about balance, balance in the boat, power output, timing, rate, focus, people, life.

Community - Dragon boating provides a great sense of community. It is comprised of a group of people with a common interest in the water, the outdoors, exercise, and for those that race, competition. 

Contribution - Everyone gains a sense of contribution, we are a powerful team.

Learning - Technique is everything, and nothing at all. We can never be perfect paddlers, but we can have perfect moments. We are always learning, tweaking, changing, playing, adapting... 

Adaptive - Water is the equalizer, it is never the same twice and we are always adapting to the changing conditions.

Power - Not only are the individuals given a very rewarding sense of collective power, we are treated to the power and fury of the water itself. Safety is key in dragon boating and learning to work with the water and the environment is an absolute necessity.

Please add your reasons in the comments! I want to hear them all.

Paddles Up!

Hello All,

Attached you will find a copy of the Agenda for our 2010 annual meeting.  It's not too late to attend. We welcome all West Coast teams, non members included.  Please contact Connie Flesuras: cflesuras@juno.com if your would like to attend.

See you soon,

Diane

Date: Saturday, Feb. 6

Time: 10:30 am

Place: 825 Eastlake Avenue E

          Seattle, WA 98109-1023

          (206) 288-7222

Host: Denise Johnson (206) 450-2520

         Thank you Denise for making sure no one gets lost!

We have a Conference Room reserved at Seattle Cancer Care Alliance (SCCA). SCCA is  right up the hill behind the Marriott Residence Inn on South Lake Union (the Marriott has a shuttle if it's raining but it's only a block away). There is a parking garage with a nominal charge ($4 is charge for a day's parking).

The Conference Room is to the right as you go in the main entrance-signage will be provided.

If you have problems finding door/room Contact:  Denise Johnson at (206) 450-2520.

See below for link to more details re directions from the airport and other areas of the city and info re parking.  Densie will be researching potential lunch places.

http://www.seattlecca.org/scca-map-and-directions.cfm?fid=4287

(scroll down)

Map & Directions

Seattle Cancer Care Alliance

Mailing Address

825 Eastlake Avenue E

Seattle, WA 98109-1023

(206) 288-7222

Parking Garage Address
1335 Aloha Street
Seattle WA 98109-1023

Directions to the Seattle Cancer Care Alliance

From North/South
From North or Southbound I-5, take the Seattle Center/Mercer St. Exit.
Move to far right lane.
Turn right at the light at the end of the ramp.
Turn right onto Fairview Ave. N.
Turn right at Aloha St.
Follow Aloha past Minor Ave. N. and Yale Ave. N.
Paid parking is available in the SCCA garage, accessed immediately after Yale Ave.

 From East
Take 520 West.
Take I-5 South.
Follow From North/South directions.

 Or From East
Take I-90 West.
Take I-5 North.
Follow From North/South directions.

 From the University of Washington Medical Center
The UWMC is located at 1959 NE Pacific St.
Head West at Pacific St. (runs in front of the UWMC).
Turn Right at 15th Ave. NE.
Turn Left at NE Campus Parkway.
Bear Left at NE Campus Parkway; pass through tunnel; cross University Bridge--street becomes Eastlake Ave. E at this point.
Follow Eastlake Ave. E. to Aloha St. (Do not bear Right at Fairview Ave N, the main street.)
Turn Right at Aloha St.
The SCCA Clinic is on the Left.

 Parking
Patients and their visitors may park in the SCCA Clinic's underground parking garage. The parking fee is no more than $4.00 per day. Parking fees are pro-rated for shorter visits to the clinic. Metered street parking in Seattle is also free after 6:00 P.M., Monday through Saturday, and all day Sunday.

Download a printable map/larger version (pdf)

 View map on Google Maps >

 

We are all likely familiar with the 80:20 rule (Pareto principle); 80% of the effects come from 20% of the causes. How does this apply to athletic training?

High Intensity Training (HIT)

HIT first appeared in the 1970s as a new strength training ideal for body builders who had reached a peak capacity. This method is all about efficiency and studies show that it delivers strength gains ahead of other methods. 

Most weight training ideals maximize volume with multiple sets of multiple repetitions of a single exercise used to produce strength gains. These work well, especially for novice to intermediate athletes. But even for these beginners there is a more efficient way. HIT is not just for body builders any more!

What is HIT?

HIT workouts should be brief, infrequent, and intense. Focus is placed on technique, not volume. This translates into one 8-12 rep set to just about failure, then reducing the weight by 10-20%, or changing the exercise slightly, and continuing immediately for 4-6 reps. Only one set is necessary.

What this does is produce the same break-down build-up cycle as multiple sets for even greater numbers of muscle fibers. The result is up to a 25% strength increase over standard training. What's better is that it takes less time! Because of it's intense nature, longer periods of rest and recovery are used to rebuild muscle fiber. An hour volume routine can be accomplished in 26 minutes using HIT. And the 3-4 times per week necessary on a volume routine becomes 2 sessions with HIT. In essence 4 hours of volume work can be duplicated in less than one hour using HIT.

Because of the way HIT addresses technique, intensity, volume and recovery it causes fewer injuries, and helps prevent injury as well.

80:20 is right on here, greater results in much less time.

For an effective drill to teach both the importance of the catch and to focus on positioning the body, Body Weight Pulls are a great tool to utilize.

Set up the drill by demonstrating the proper technique for the catch. The concept is to start the stroke without pulling, but to allow your body weight to drive the paddle down and the boat forward.

Start with body weight for the first 75% of the stroke, with physical pull for the last 25%. do this for 20 or so strokes.

Next move up to 50% of the stroke as body weight, 50% pull, again for 20 or so strokes.

Prgress like this up to full pull.

This will also likely produce a different entry, a smoother one! It emphasizes the proper feel of compression on catch. There should be no cavitation as there will be good water both in front and behind the paddle. 

Body positioning is also something that can be integrated into this drill. When setting up maximize rotation and reach to maximize body weight on the paddle.

Have fun!