Montreal DragonFly

Hello Dragonflyers!

 Guys, great job!!!  Again, another great practice!  We had a full boat with spares on the sides…  we all worked hard focusing on techniques…  starts…  pick-ups…  but, we still have lots to work on our stoke…  to have a MORE efficient one.  We might put our paddles at the same time…  and possibly taken them out at the same time…  but, we’re not quite efficient with our stroke in the water…  we’re just not pulling the full potential in the water.

 Here’s a video that Melissa wants to check-out on paddling techniques.  Maybe we’ll have a better understanding of it.

 http://www.youtube.com/watch?v=HnmFbRH-qCg

 Enjoy the video and I’ll see you guys in a few weeks when I get back from Vancouver!

Nancy

Happy New Year Dragonfly!!!

I hope that you guys all had a great holidays…  I know that I did!  Now, yesterday was the first practice of the year and Melissa didn’t give us any break! LOL  We basically worked on our techniques while in different pace rate…  also, she enphasized that at every stroke, we have to put pressure on the blade when going in…  al the way in before pulling it back….  pull it back quickly for quick recovery time…  and also, give an extra “kick/push” in the back before pulling your blade out and doing the pause in the front…  that way, you maintain the power of the boat moving and never letting it sick.

We also worked on our starts which are 5-15-5.  We worked on the first 5 which are 5 real DEEP stroke with slightly less of a reach then at race pace…  to “lift” the boat.  The following 15 strokes, we basically increase the pace to get the boat moving…  at this point, you should be using a lot of your back & shoulder muscles for this…  a lot of twisting!  The last 5 strokes is our transition to race pace…  a pace that we can maintain during a 500m race, for example.  The first few starts, we were all over the place…  but, we slowly got together at the end.  Just remember that you have to keep your heads-up…  look at the person in front of you, the mirrors to look at the team & the pacer to be in synch with the whole team.  This is very important!  Because for every paddler that is off synch…  it slows down the boat by a little…  and if we don’t all put on paddles in the water at the same…   or we don’t pause at the same…   our speed slows down by every paddler that’s not in synch…  and we all know how it feels to lose a race by just a milliseconde… it TOTALLY SUCKS!

Anyways, just food for thought!  Till next practice!

Nancy

Ciao guys!

 That was our last practice of the YEAR 2009!!!  And we finished with a great practice…  we obviously worked on our technics with Melissa’s personal feedback on each of us…  and we also worked on maintainning power, pace & technic while increasing the pace…  just like if we’re calling for start…  a pick-up or a finish.  Most excellent!

 And Melissa finished with a little treat for all of us who showed-up to practice last Friday…  homemade cookies made by her truly!  Thanks Melissa for the cookies!!!  They were real good!

 Hanting had sent out an e-mail about our next 10KM run for next year.  As you all know, every member on the team must do a 10KM run.  Reminder to register for it!  Here’s her message:

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Hello DragonFly,

Just a friendly confirmation that our 3rd Annual 10K Run will be on May 16th, 2010 (Sunday) @10:15am. Online registration is now available at http://www.circuitendurance.ca/en/racepierrefonds.htm. Yeah, as long as you remember this crucial date and consider doing something about it some day some time soon, please continue to help yourselves to the third, fourth or even fifth helping of that ever-so-yummy dish! =)

Merry Christmas and Happy Holidays!

Cheers,

Hanting

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Also, the team is selling ski tickets for Jay Peak as our next fundraiser…  all the profits will go into paying for next summer’s festivals/races that the team will be participating.  We’re selling the adult tickets at 47$ and student (<18 years old) tickets at 37$.  If you want tickets to sell, ask Vicky & Brian for tickets!  There’s a prize for the best seller!

So, guys, next practice is 08JAN2010!!!  Enjoy the little time-off during the holidays!  Merry X-Mas & Happy New Year!

 Nancy

Ciao guys!

 Sorry that I couldn’t make it to practice last Friday!  Mom organized a supper with friends/family which doesn’t happen very often…  and if I didn’t attend, I’ll be nagged to death…  So, I had to say yes!  Believe-me when I say this…  I wish that I was there just to burn-off the excess calories that I had at that supper!  Ate way too much for my own good!

 Anyways, I heard that it was a great practice!  I gotten a few feedbacks from some of you that I got to see over the weekend.  It seems that you guys worked on your stroke while slowly increasing your pace and also keeping control.  Most excellent!

Here’s a couple of videos that Melissa wants us to check-out.  It’s to help-us work on the proper muscles that we want to use when we paddle.  Maybe the next time that you’re at a gym or when you’re paddling, you might want to think about it.  Anyways, here are the two videos:

See-you guys on Friday!  Have a good week!

 Nancy

Welcome back!

 The 2009-2010 season has started…  indoor practice has begun!  I’m glad that we had a great turn-out for last Friday’s practice.  For those that couldn’t make it, we went back to basics and focus a lot on using our shoulders/back for an efficient stroke.  The pace was very slow…  so that we can emphasize more on our errors which Melissa gave us feedback on it and it also gave us time to focus on which muscles that we were working on.  I know that for myself, I’m still feeling the effect of practices!

 Here’s a video that Melissa wants us to check-out: 2008 Olympics Canoe.  Have a look before next practice…  I have a feeling that Melissa is going to ask us about it!

Here’s another video that Melissa posted on her FB of 2009 DB World Championships - 200m Open Finals.  Look at the pace that these teams are doing…  but, also look at their strokes and their synchronization.  Like WOW!

Take care!

 Nancy 

Ciao guys!

Have a look at the pic.  Notice anything?

Melissa made me send you this pic for tonight’s practice…  and yes, this was our main focus of practice…  QUICKER EXITS!  I know I know I know…  this was just us during our warm-up on our way to starting line…  but, still, it doesn’t look good.  Like Melissa said during practice…  as everybody exits at different rate…  it slows down the boat till the very last paddle is out.  Keep that in mind!  At tonight’s practice, we did sectional paddling where every second row, the paddler behind would put their paddle vertical behind your bench to block you whenever you pull to far back…  we all did it and realize that we all pulled too far back…  which makes no point since we’re not pulling anymore water at that point…  Remember what Melissa said…  we want the good stuff…  and that’s what’s in front of you!  Towards the end of practice, it made a huge difference when we exit all at the same time and paddled in synch…  the boat was moving so smoothly and also, it avoids the boat from sinking.   By reaching too far back, you’re not reaching fast enough the front to pull more water and gives a chance for the boat to sink…  and we all know that it sucks to paddle a sinking boat!  We feel heavy and sluggish!  Anyways, we gotta work on that.

 Also, at the end of practice, Melissa started making us work on our turns for the Quebec Cup 2km races.  During the turns, for now, we’ll be paddling the exact way as we do now…  unless she calls “PULL”.  When she says that during a turn, this command is only for the first 3 paddlers on the left and the back 3 paddlers on the right.  You guys will start paddling in a 45 degree angle while still keeping pace with the rest of the boat.  For the whole boat, during the turns, the right side has to focus on long reaches while the left side had to focus on very DEEP strokes to get the boat moving.  For those that were at practice tonight knows how heavy the boat feels during a turn…  we need to focus on this to get the boat moving as fast as possible out of the turn…  and once that we’re out of the turn…  I know that this is crazy talk but it must be done…  Melissa will call for a pick-up of 10 strokes right away to get to race pace again.

 For all those that haven’t experienced a 2km race during the Quebec Cup with 3 turns to do during this race with 10 teams at the same time, I’ll strongly suggest that you check-out the Canadian DragonBoat Championship which will be held from 22-23 of August at the Bassin Olympic.  All the top teams in Canada will be there…   and for them to qualify to make it to the Wold DB Championship in Macau in 2010…  they all have to do the 2km race with turns.  This should be quite a show to see!  And also give you a better idea what to expect for Quebec Cup in September!

 Anyways, enjoy the weekend…  get rested…  we have practice on MONDAY!

 Nancy

Another great practice!  Though, we lost Winnie due to nausea, Ramy to fever and Mikael who needed to catch a bus for NYC towards the end of practice.  Marc-Daniel gave us a great practice…  Thanks Melissa for finding us a great sub coach! 

• We’ve determined that our starts will be 5-15-5.  Since 7-15-5 wasn’t good for us…  the start was too slow to reach race pace.  We’re better off with 5-15-5.
• Note that the first 5 strokes have to be long (reach-it out) and DEEP to be able to LIFT the boat.
• Note that the following 15 strokes, you don’t need to bend your back…  it’s more rotation and increasing pace to reach race pace.
• I don’t know about the rest of you…  but, I really enjoyed the pressure of being pushed or feeling the rush from the 8 pack in the back…  which helped us in the front to focus and increase pace without losing control.  I hope that we’ll get to keep this!
• The last two 250m pieces were eye openners for the most of us where the pacers (first 3 rows) went to the back while the back 3 rows went to the front.  I hope that with this experience, we now have a better understanding of the different water resistence flowing through out the boat and the different roles in the boat.
• Like MD mentionned during practice, if you’re starting to feel aching pain/muscle, it’s time to focus on proper technique then strenght/power.  Do the SUPERMAN posture!  Keep that in mind!
• When the coach calls for a pick-up, it doesn’t mean to bundle-up and lose your reach.  It’s the total opposite!  Reach-it out and do the Superman!

Well, I have to say that it’s starting to look a lot better!  We might actually kick some ass at the upcoming festival!  Remember that we have practice on Monday, 22JUN2009 and Friday, 26JUN2009.  Every practice counts!  Don’t be late!

 Have a good weekend!

 Nancy

Dragonflyers,

Yes, it was another intense practice with Melissa…  and lets also welcome Linda & Leslie onto the boat!  Cheers!  Tonight, we definitely had a great turn-out!  Most excellent!  We must keep the number of attendance high for the summer… every practice counts NOW!!!   We need to be ready for our races this summer….  and for those that attended practice tonight…  though, we did manage to beat the same team twice at a 250m race…  we still NEED TONS of improvement!

 Things to work-out:

• Our start is still weak.  I don’t know if any of you on the boat even felt the boat “LIFT” but, I didn’t.  That’s not a good sign.  The boat initial state is still and heavy in the water.  The goal of the first 5 strong power strokes in the beginning is to LIFT the boat.  That’s why the deeper that you paddle…  the more water that you’re pulling with all of your strength.  Also, Melissa enphasized on the REACH.  Obviously, if you reach-out more, you’re pulling more water…  and get the boat the move a LOT more.
• We’re getting better with the 15 strokes & 5 transition strokes.  We must keep in mind that the 5 transition strokes is for us to get from really fast pace to actual race pace…  during the transition phase, we slowly start reaching-out, focus on pushing into the water…  pulling more water…  but, we can’t let the boat slow down too much…  This is still a race for obvious reasons!
• Now for the race pace…  after speaking to Melissa…  we’re still far from reaching our race pace.  Hard to believe but, we’ll have to paddle faster…  with control & power if we want to make the cut.  So, this is a warning…  next practices, we’ll be expecting to be paddling even at a much higher pace!
• The boat is technically separated in three parts: the pacers (the first three rolls), the engine room and the rockets (the last three rolls).  The job of the pacers is to set the pace for the rest of the boat.  The engine room is where the most of the POWER is coming from and they work even harder to lift the boat.  The rockets…  why that name???  Well, if you haven’t noticed, for the pacers, the water that they’re paddling is dead…  more resistence to paddle…  then, that same water goes through the engine room….  slightly easier to paddle since their water was already moving…  by the time that it gets to the back of the boat…  the water is even FASTER…  less resistence then it went through the engine room…  they have to paddle even more faster just to keep-up to pace with the rest of the boat because of it…  ROCKETS!  In other words, if you have less resistence, you should be able to pull even more water…  meaning “reaching out more” but, you’ll have to make quick exits to keep-up with the pace of the rest of the boat.  You know what I mean?
• The caterpillar effect…  As Steven and maybe some of you might have felt it on the boat during practice….  Obviously, this is not good since we want the boat to go on the water as smoothly as possible…  or like Melissa said…  she only wants to hear ONE UNIFORM sound of paddles hitting the water all at the same time.  This caterpillar effect has more of a negative effect…  slowing us down mostly and also wasting our efforts in getting the boat moving.  To lose this effect, we must focus…  meaning, we must LOOK-UP…  look at the person in front of us…  look at the pacers…  we must imitate the person in front of us!!!  At the end, we must be ONE.  This means that if their paddle is in the water, your paddle is in the water…  if their paddle is coming out of the water, yours too….  if they do a pause, you too…  See where I’m getting at with this?  You become the person in front’s shadow!

To finish-off, I know that the 10km run for the most of us is done….  but, this doesn’t mean that we should slack off now.  You guys know that one practice is just not enough to cut it…  Most competative teams have 2-3 practice a week plus gym trainning….  It might not be another dragonboat practice, but you must do some other exercises to stay in shape…  As for me, I go to the gym 3 times/week….  plus, I went for 2.5km jog before practice as well.  Stay in shape!!!

That’s it for now…  looking forward to the next practice!  Have a good weekend!

 Nancy

Ciao team!

 How goes how goes?  I hope that you all had a great weekend…  as for me, it was so great that…  I feel my body aching all over from it!  For those that came to practice last Friday, you’ve noticed that Jennifer wasn’t coaching us.  It’s because that the Bassin needs Jennifer to be CPR certified before she can coach again at their facilities.  Anyways, it’s an issue with PJD.  Till then, we have Sylvain who you’ve met at last Friday’s practice.

 I must admit that his trainning techniques is different from the past coaches…  but, I did enjoy last Friday’s practice where we so focused on our major CORE muscle…  the BACK!  I don’t know about you, but, I’m still working on twisting & using my back…  and not rely on my arms so much.  I’ve already felt my back aching yesterday…  but, today, even my abs, I felt today….  It was definitely a great practice!  Little things to remember:

• Make sure that your paddle is FULLY in the water.  Only then, you’re actually moving the water.
• Remember the 3 steps before putting your paddle in the water & pull, 1- reach, 2- reach more 3- reach even more and then put paddle in the water…  and then PULL.
• Always stay in synch.  The boat moves faster when the whole team is in synch together then a team with lots of power but off synch.

A little note that Jennifer told us at one of her practice, since the paddling pool is not design accordling to a DB.  You’re sitting way above the water at the paddling pool then when you’re actually in a DB.  So, what lenght of paddle that you’re used to in a DB, add 1-2 inches to it.  This way, you can reach more & actually manage to put your paddle fully in the water.  Also, you’ll be splashing A LOT LESS!  And you know what?  It’s true!  I usually use a 47” when I’m outside…  but, since Jennifer told me that…  I’ve been taking the 48″ at the paddling pool…  and I’ve been splashing less and I’m MORE DRY then usual,  Anyways, just a little note.

 With that said, which coach do-you prefer???  Jennifer or Sylvain?  Now, that’s the question?

Also, if you haven’t notice, we’re short in women on our team.  If you know of any girls who have any paddling experience and are interested in joinning a team, keep-us posted!

Nancy

Ciao!

 As you must have already noticed, Vicky has sent-out a bunch of e-mails on this topic…  I’m here to put-it all in one post instead of a godzillion e-mails…  and then, you’ll lose track of it.  This way, you’ll have all the info in one spot.  Sounds good, no?

Also, I think that you should check both sites to have a better idea to pick from 22Dragons and Montreal DB Festival who are  working with the Bassin.  Montreal DB Festival committe are working with PJD to have DB there.  Do note that if we’re at 22Dragons, we won’t need to worry about the CITY increasing cost & last minute rulings.  We would be working directly with 22Dragons. 

 Note that the 35$/hr at PJD is only good for Fridays.  All other nights, it’s 50$/hr.  Also, if you consider that every member on the team has to purchase an access card…  we’re about 23 paddlers…  that’s about 460$/team.  That would even out the extra cost of 22Dragons…  also, save on parking pass and for those taking the metro, it’ll save you time getting there.  Keep-in mind that the following year, the PJD will most likely increase the cost of the parking pass…  and there’s rumours that they’ll be charging twice a year for the access card…  20$ for winter session and 20$ for the summer session… = close to 1000$/team just on access cards.

I know that it might be too late in the season to mention but, the 22Dragons indoor facilities are more geared for DB while PJD is geared for the canoe club and they just adapted the pool for DB.  If you go visit their indoor facility, their paddling pool fits 24 paddlers at once where the coach can reach you on either rows.  You sit at the correct height for dragonboating…  meaning that you can actually position your legs properly and actually push with your legs.  They have a lounge area equipped with a TV & DVD players for teams to get together, have meetings & view their videos to check-out their technics.

 Also, note that the 22Dragons facility is located next to a bicycle path…  there’s plenty of room for us to run!  Also, we’re right next to the indoor public swimming pool at Centre Gadbois for those that like to swim.

 Anyways, food for thought.  Check below for all of Vicky’s e-mails.  I’ve also attached the response that I got from Matt, one of the people in charge from 22Dragons for those who were concern about the water conditions.  Remember that you have to reply back to her by Friday!

Nancy

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Hi DragonFly,I spoke with Jennifer on if she can coach us for outdoor practices.  But unfortunately due to schedule conflict she is unable to coach us on our regular Friday night timeslots.  The only timeslot that she can do is on Monday nights from 7-8pm or 7:30-8:30pm.  It appears to me that many of you are restless with the way PJD has been treating us and want out of PJD.  Kevin, Nancy and I have gone to 22 dragons to see their options.  But I also ask Sunny to see if they can get us a good coach on Fridays.  We can see how Sylvain is this week and if he wants to coach us outdoors later.Here are the facts on cost and differences between 22 dragon and PJD.
22 Dragon                                                                   PJD
========                                                                 =======
boat rental $55/hr                                                    $35/hr (can get up to 90mins if coach agrees)
coach $35-$45                                                           $45-$65+tax
Location - 5min from downtown can take bus      On PJD 10-15min walk from metro
bus from Monk, de l’Eglise and Place St-Henri
or 15min walk on St-Patrick
Course - water is on Lachine Canal, water            Water is on the Bassin, course is wider
conditions are not best still has pollution and        and water is not polluted.
can get eye infections if not careful but if you
eye protection should be fine.
Parking - Free parking on site                                 Need to pay parking meters                                                                                      or get parking pass for $100 a year.

Access card - none                                                     $20/DB year (Nov-September)

 Please respond to only one answer only thanks:

1) Switch to 22 and train on Monday nights with Jennifer
2) Switch to 22 but stay with Friday night and get a new recommended coach
3) Stay with PJD and get a new recommended coach
4) Fine with any decisionPlease let me know ASAP but by Friday the latest.Thanks,

Victoria

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Hi All,Apparently I think when I wrote polluted I might have scared people.  I got more info on the conditions of the water in the Lachine Canal.The level of water pollutions is the same level as in beaches.  People can swim in the canal.  It’s not the best water but it’s actually ok as long as you shower after paddling and don’t rub your eyes with the water like any water people swim with.  It’s the same water we raced in the Lachine Knockout and 20km challenge and similar to the conditions when we practices at Parc Radisson.Also I forgot to mention that with the Lachine Canal you can paddle a whole 7km without needing to turn around.  The boats in the Lachine Canal are more spotif and competive and constantly race against each other every practices.  The boats in PJD are more recreational and racing against other boats happens only closer to race dates.Also current parking passes can still be used for races being held at PJD.  A days pass cost about $15 a day so $60 already goes to 4 days of racing.But of course leaving PJD also means loosing some perks like possibly getting a free 250m race at the MTL festival(not guaranteed though) as we are no longer under MIDBF for summer.  But the question lies in you do you want the possible benefits from MIDBF and nicer water but look for a new coach or to be in a more competitive environment while practicing and keeping the same good coach.

Please send me your responses ASAP and if you want to change your response that is allowed:)

Cheers,

Victoria

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Hi All,Last email promise.  Some asked me why not do practice Mondays at PJD we could but the boat rental cost will be double so instead of $35/hr it’ll be $70/hr.  If you want to stay in PJD and want Jennifer then we have to pay $20 more per session than Lachine which is at $55.Cheers,Vicky

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NO! This never happens!

The water on the Lachine Canal is fine. It is monitored by Environment Canada, who are extremely cautious, strict and sensitive.  The water is clean enough to swim in (less than 200 Units of fecal coliform bacteria per 100ml), and on some days even meets the standards for drinking water (less than 10 UFC/100ml) .  The water circulates daily ever since they re-opened the locks 8 years ago. Typical levels of less than 10 to 40.

The issue with the canal does not lie with the water, but rather with the bottom of the canal.   The bed of the canal contains chemicals, but these are covered by about 3-4 feet of compacted sediment and as paddlers do not affect you.  Because of this Parcs Canada does not allow swimming, or motor boats to go over 10 km per hour. These actions are to prevent the canal bed from being disturbed.

The only time the water quality is compromised is when there is torrential rain.  Torrential rain can cause run-off from shores or sewers. In the rare case that this happens Environment Canada will shut the canal, just like they would shut any public beach.  It is not uncommon for beaches to be shut after heavy rain.

As for the eye-infection, I could not say.  It often only takes one bad story to ruin a reputation. This individual may have had a tiny cut in his eye, or just really bad luck. This kind of thing could happen anywhere, and be totally un-related to the canal, but the canal makes for an easy explanation.  I, along with the rest of our coaching staff have spent thousands of hours on the canal and are completely fine.

Matt

Matthew Smith
22dragons / Canal Fitness
Phone / Tél: 514-509-1032      Cell: 514-617-2284
Fax / Télec: 514-509-7208  
5524 St-Patrick Street, #150
Montréal, Québec, H4E 1A8
matt.smith@22dragons.com

www.22dragons.com     www.canalfitness.ca