For those who came to practice last Friday, it was very productive and very intense!  We did about a 1km warm-up for starters.  Then, we did some sectional paddling where Jason (replacing Melissa)  gave-us individual pointers…  then, we did about 24 x 1min sets at 80% intensity where we worked on techniques & synchronization…  and we finished-off with a 1km race with 250m turns.  Amazingly enough, we still had enough energy to pull-off the power pick-ups for all the turns and the finish!

Here are some pointers that Jason gave-us…  or reminders of what Melissa kept telling us to focus on:

• To sit-up!
• To not pull our paddle all the way back…  pass our hip…  you’re just putting the brakes!  You want to pull-it at the hip vertically.
• Quck exits!  Jason gave the exemple of playing basketball…  it’s like the motion of about to shoot the ball…  the push of your toes when you’re about to shoot the ball…  You want that exact “push” when you’re exiting from the water.  Also, for every paddler not exiting at the same time = x times on the brakes
• Upper arm straight.  If it’s bent = you’re not reaching and your stroke is inefficient.
• Reach-out = Rotate…  it doesn’t mean to move up and down your back…  it means to rotate your core & shoulder…. then pull like if you’re in a “tug of war”…  while keeping your blade vertically… pull till you’ve sit-up…  then, quick exit…  etc.
• Look-up!  You need to follow the pace of the pacers.  We had a lot caterpillar effect during practice.  Looking down at the paddle is no good…  it means that you’re not sitting-up for starters…  it doesn’t help with your breathing… and you’re not following the pacers.  With every paddler off pace = putting  x times on the brakes!

I know…  it’s a work in progress!  Every practices COUNTS!!!  And at every practice, we should all focus on these important points and work on them!  REMEMBER!!!

Anyways, here’s the link to Francis’ flickr account: http://flickr.com/photos/freakystyley/.  Look for the Montreal DB Festival pics taken from Nicolas Paquet & Yu-Chih albums.  In Yu-Chi’s album, there’s a video of one of our races from the leftside view.

For the girls who participated in the all-women’s team with Maki Catta, there’s an article in the “Courrier Du Sud” about the team and women’s group photo is shown in the paper (Page 24): http://virtuel.lecourrierdusud.canoe.ca/doc/hebdo_le-courrier-du-sud/68-cds2010-5_aout_opt/2010080401/

See-you at next practice!

Nancy

Yes, it’s that time again where we raise money with laughter and drinks!  The money raised in this event will pay for festivals that we participate during the summer season and also, helps maintain the low cost of membership fees.  All extra money raised will go into team refreshments and equipment…  possibly another gazibo…  or a live size dragonfly mascot! LOL  Whatever the team needs.

Here are the details:

Event: Comedy Works Montreal

Dates: 19 and 26 AUG 2010

Time: 8:30 pm

Cost: 12$/per/date

Address: 1238 Bishop (Corner of Ste-Catherines), Montreal, QC

Vicky will be asking Kevin to design the tickets and we’ll be printing the tickets real soon!  So, for now, please book those dates…  asks your friends, collegues, family and whoever is interested to come….  to help support your team…  to have a fun night….  COME!!!

Nancy 

Montreal Dragonfly!!!

What can-I say???  We had a great weekend at the Montreal Int. DB Festival.  Beautiful weather!  Great company!  We did great on our races.  Here are the results:

• 500m - 2:21.09 min
• 500m - 2:25.07 min
• 500m - 2:25.00 min
• 250m - 1:00.04 min

For the 250m, it’s our best time EVER!!!  As for the 500m, it’s our best time this season up to now.  Our best time for the 500m is 2:17.16min.  We’re still in the Rookie A division.  Though, with every race that we do, we do our best…  we still have lots to improve!

Melissa suggested that we definitely need to find a good race pace for us and we’ll be working on it during practices.  Race time might not be the most ideal time to do so.  We’ll need to find a pace where we can still maintain control of our stroke, focus on the technique, be in synch, put in power when a pick-up is called and maintain the speed without dropping the boat.  Yes, it might seem impossible and a lot of work….   but, with some focus and dedication, we can do it!  And maybe next year, we’ll be in the intermediate level once again! 

Keep-in mind that the high ranking teams practice more then once a week, plus physical/endurance trainning and their usually a full boat at their practices.  The question is how much do-you want to succeed and what has to be done…  and JUST DO IT!  Thoughts to ponder on…

Francis posted his pics on his flickr account and also, Yu-Chih’s pics as well: Photos of the Montreal DB Fest. Weekend 2010.  Photos from my friend, Nicolas Paquet - Photographer, will be posted soon onto Francis’ flickr account as soon as Francis finds the time.   Here are the videos of our races:

Alrighty…  time for some well deserved rest…  for those who are going to this weekend’s Montreal DragonFly’s yearly camping trip, have fun!  Next practice is 06AUG2010!  It’s almost two weeks without any paddling…  relax but, still stay in shape…  exercise during this time…  and when we’ll see each other the next time on the boat, we’ll be ready for anything that Melissa throws at us!

Nancy

Yes, Montreal DragonFly will be participating at this year’s Montreal International Dragonboat festival.  It’s the biggest dragonboat event in Montreal!  Come & enjoy the festivities…  also, cheer for your fave team….  Montreal DragonFly!

Hope to see-you there!

Nancy

Merica managed to find us a couple of videos of us from the Montreal Summer Splash.  The videos are from the right side of the boat.

Here’s the video of our first 500m race.  We’re in lane 4.

[youtube] http://www.youtube.com/watch?v=J4IytjciPu0[/youtube]

Here’s the video of our 250m race.  We’re in lane 2.

[youtube] http://www.youtube.com/user/MontrealDBC#p/u/0/sY5qbmtFMQs[/youtube]

Enjoy the videos!

Nancy

 Montreal DragonFlyers!!!

You should all give yourselves a little tap on the shoulder!  We did great yesterday!!!  I’m still awaiting for the official results on the Summer Splash website and I’ll post them later.  We would love to thank all those that helped-us fill the boat and making it possible for the team to participate at this event…  such as Leslie, Martin, Aaron, Aric, Gloria and Francis!  You guys are always welcome on our boat!

Though, we still have to work on our 500m races…  work on our race pace, our techniques and our endurance for it….  250m & 100m races, we did amazing!!!  We blew Melissa’s mind!  Here are a couple of videos:

Hope that everybody enjoyed their experience at the Summer Splash and learned from it as well.  We have a little over a month to get ready for the Montreal Dragonboat Festival.  So, lets work hard, focus on what needs to be improve and work on our endurance!

Note:  For the endurance part, you’ll have to work on it on your own freetime.  You can’t expect that ONE practice a week will improve your endurance.  We don’t want to die after 250-300m into it and ran out of juice during a 500m race, right?

Have a great weekend and I’ll be seeing on next’s Friday’s practice!

Nancy 

P.S. For more photos of the event, Stephanie posted them on FB!

Seb (44:24), Arden (46:48), Lei (56:07), Minh (1:01:38), Angela (1:01:40), Victoria (1:04:40), Nancy (1:10:50), Philippe (1:10:49), Francis (1:13:32), Ayman (1:14:08), Jian (1:17:33) and Patrick (1:20:10)

For the rest of the team who haven’t done their 10km run, next chance is the Montreal Oasis Marathon on 05SEP2010.  Lei & Arden will be running a half marathon while Lilyann will be running a marathon.  So, whoever is up for the challenge, you can always join them!  While the rest of you should be trainning and getting ready for the 10km run!

Nancy

 Melissa wants us to check-out this youtube video on various styles of sprint canoe technique.

Look carefully at their techniques…  we have lots to work on!  There’s no splashing…  snappy exist…  in synch…  no choochoo train effect…  etc…  Just remember everything that Melissa told us during practice and you that they do apply it.

See-you at practice!

 Nancy

It has been a while since the last time that I posted anything on our site…  and lots of catching-up to do…  So, let me just get straight to all the points:

For starters, yesterday’s practice was our last one indoors!  As always, Melissa was focussing on timing, technique, exits, reach & power…  Hopefully, after a season of indoor practices, we can show Melissa how we’ve improved out in the water at next’s practice.  Just a reminder that practice is from 7pm to 8:30pm (yes, on the water).  Be ready for 6:45 at the docks with all of your gear and ready to load onto the boat.  If you’re late, you litterately “MISS THE BOAT”.  And do-you really want to be the ONE that’s going to slow down the momentum of practice for everybody so that we can pick-you up on the shore?  Please dress warm!!!  It’s still early in the season and the evenings are still chilly… plus, you’ll be wet!

 Also, news on the access cards to the bassin olympic facilities….  I just found-out today when I tried to get into the building with my card that it has been disactivated.  It seems that now, the city is charging 15$/season for the access card!  It’s up to you if you want to renew it for the summer season and planning to use their changing rooms, etc.

 FYI, there’s a warehouse sale for O’Neil clothing.  Check below for details.  I went a few years ago and the deals were amazing!  If you have a chance, you should definitely go!

Also, next weekend, there’s the steering clinic for those that are interested.  The cost is 60$ for the whole weekend plus lunch is included.  You’ll be getting some theory on it but, you’ll mostly be on the water.  Vicky has already sent out the e-mail on it…  you can contact Vicky to register.  A few members on the team has already taken the course and we all had a good time and learnt lots!

Guys, just a little reminder to start trainning for our 10KM run with is coming up real soon!  We’ll be running on Les Iles De Boucherville just like last year at the Summer Race on the Islands 05JUN2010.  Remember to register for it!  Some of us have started running before practices. 

Also, summer season has officially started!  So, please, everybody give your 120$/season membership fee to Vicky ASAP.

OK ok ok…  that’s about it from me!  See you on the water next Friday!  Have a good weekend!

Nancy

 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