DB Season in Full Swing
Our paddlers have been training hard to gear up for upcoming regattas!
Here’s a snapshot of our season so far:
- Members of Dragon Boat Club to compete for Canada at World Championship
“Eight members of the club (5 students and 3 alumni) have been named to the under-24 Canadian National squad. The hard work of Corinne Hanlon, Bronwyn Forrest, Kiyoshi Morishita, Alfred Chen, and Samantha Bohmert has paid off as the five students will compete as part of team Canada at the World Championship in Welland from August 18-23. They will compete in the mixed, open, and women’s divisions. Alumni of the Dragon Boat Club, Karen Lai and Kent Ho will also compete for team Canada while Teresa Yeung, also alumni of the club, made the Premier Women’s team.” [See article on Waterloo Athletics' website]
- High Performance Team Training Camp in Wakefield, Quebec (May 16th-18th)
- Comp Team wins 1st place for the 500m races at Milton regatta (May 23rd)
Congratulations Warriors! #goblackgogold
Welcome Back Paddlers!
Welcome back UWDBC and hello to future dragon boaters! Can’t wait for another amazing term. Here’s a breakdown of everything you need to know to survive this Winter:
General members meeting: Tues Jan 13th, 5:30-7pm (PAC 2021)
Check out our booth and say hi/ask any questions!
– Clubs Day: Fri Jan 16th 9am-3pm (SLC Vendors Alley)
Winter 2015 Practice times:
- Tues 7:30-9 pm (PAC High Performance Zone)
- Wed 7:30-9 pm (PAC HPZ)
- Fri 6-7:30 pm (PAC HPZ)
- Sun 9-10:30 pm (PAC Pool)
Comp team fitness test: February
SIGN UP here if you want to be part of our team!
The University of Waterloo Dragon Boat Club is hosting another League of Legends Tournament!
Registration is now closed, thank you!
The tournament will be held online on Sunday the 2nd of March.
1st place: 3200 RP & Triumphant Ryze skin for every player
2nd place: 2400 RP per player
3rd place: 1600 RP per player
4th place: 800 RP per player
The entry will be $5 per person ($25 per team). You can sign up as an individual player, smaller group, or as a full team.
The deadline for entry fee submissions is Saturday the 1st of March.
We will be in SLC Vendor Alley this Friday from 10:30 to 4:30 to collect entry fees.
Brackets and other information can be found at: https://www.facebook.com/events/534132380033190/
All about Food
Hope everyone had a great exam period! For those of you who are slogging through the last couple finals, you’re almost there!
I’ve been meaning to write down a series of blog posts highlighting what people on our team consume on a daily basis. As an athlete, it is really important to eat well AND eat enough food! For the longest time, I couldn’t gain any weight despite my best efforts (doing high rep scheme workouts, etc). I just realized this year that the problem was I wasn’t eating enough! So for those of you who have the same problem, hopefully these posts can show you how much you do need to eat in order to get bigger. For those of you who don’t have these problems, keep reading anyway – might find an idea for a healthy, athlete-friendly meal!
The first post will be from Evan Trafford, co-commodore of the WPC and UWDBC coach:
Okay guys here is everything I ate for an entire day. This was a lifting day so I tend to eat more of my carbs after I workout, which happens to be at night. So I’ll usually save a whole pile of sweet potatoes or rice for then and stick to a lighter load throughout the day and mow through some veggies. I included a step-by-step recipe at the end for quick and easy meatballs too. I don’t like cooking anything that takes more than 20 minutes, so a lot of my food is bare bones.
This is my breakfast; I usually eat around 8 am before heading to work. On the left we have about a cup of cooked oats with some protein powder mixed in. On the right are 2 eggs, some egg whites from a carton (cheap way to eat more eggs while eating less yolk), broccoli sautéed in Franks Red Hot, and some feta. Total time: ~5 min.
This is my lunch. I sit down and relax at noon and watch Bin Bang Theory while usually eating a hunk of meat. In this case, today was steak. My veggies are green and yellow beans and home-fried sweet potatoes.
Same thing as lunch, steak and veggies, though I eat half around 3-4ish, and then the other half right at 5 so I don’t have a big meal sitting in me before I head to the gym.
I forgot to take a picture of this one, but it’s a blueberry muffin and a coffee because I was feeling a little low on food and wanted to wake up before training.
Post Workout Shake
It’s pretty self-explanatory.
Alright, the part I look forward to all day is the post-workout meal. Today I made giant meatballs, broccoli and sweet potato chips. Sounds hard but it’s quick and takes around 20 min.
- 2 packs of meat (I used extra lean ground beef and ground pork)
- 2 eggs
- Chopped Broccoli
- Sweet potato
- Seasonings of your choice
1. Throw the ground meat, eggs, breadcrumbs and seasonings in a bowl and use your hands to mix it together. I used a lot of Franks and some salt and pepper.
2. Roll the meat into large balls and place on a baking sheet. (To keep it from sticking I rubbed it with coconut oil)
3. Throw it in the ole food heater thingy at 375 and cook for about 20 min rotating once
4. While the meats cooking, throw 2 pans on the burners and melt some coconut oil at medium heat.
5. Slice your sweet potatoes Kate Moss thin and season with salt and pepper and throw them in one of the pans
6. In the other pan throw in your broccoli and sauté with Franks (just because)
7. If you timed it right, with the combined prep and cooking time for the veggies should even out with your meatballs
You should end up with something that looks like this:
What we did at conditioning today!
Unfortunately, our beloved HPZ is closed all week due to setup for Fall convocation! But, we still managed to sneak in an outdoor workout despite the cold weather and the closure!
What we did today:
1/4 ring road jog
High knees, butt-kicks, lunges and bounds x 15 m each
1-2-3-4-3-2-1 hill (by the PAC and university club) sprints
1/4 ring road jog
Thanks for everyone that came today! Hopefully you guys ate lots to make up for all those calories lost running in the cold. I sure did =)
Being a Successful Student Athlete
I have been a member of this wonderful club since my 1A term and have never looked back. Now that I am so close to finishing (halfway through 4A!), I decided to write this piece in order to hopefully impart some useful advice and knowledge to all of you who are struggling to juggle school/work and being an athlete.
If you have skipped practice or a workout due to school-related work, I suggest you continue to read this post. Before you continue however, I would like to point out the following:
1. I am not advocating putting dragon boat (or any of your other extracurriculars, for that matter) ahead of school. You paid to go to school and that should be your first priority (do as I say not as I do =P)
2. That being said, you have committed to being an athlete so put 100% in
3. This does not really apply if you are doing dragon boat racing recreationally
4. I understand that not everyone is the same, so treat the following advice as guidelines and not as hard rules.
With that out of the way, we can finally discuss how you can be a great student athlete without letting your grades suffer:
1. Do your work in little chunks
This is something that I didn’t learn until recently. Up till 3rd year, I would wait till the last moment before I would even start studying/doing homework, staying up till way past my bedtime scrambling to finish my work. That isn’t sustainable and worse still, bad for your GAINS. Figure out what you need to do a week before, and start doing it in little chunks. Spend 1/2 an hour every day, do 1 question of your assignment every day, or divvy it up any other way you want and you’ll be done in no time.
Another little useful technique to break down your work is the Pomodoro technique: basically set a timer for 25 minutes and do work until it rings. Take a break for 3-5 minutes (15-30 if you are on your 4th interval). Rinse and repeat.
2. Stop procrastinating
Get off Reddit, Facebook, imgur, YouTube or whatever else you guys go on to distract yourselves and do some work! Trust me, your work won’t magically be more fun after 2 hours on Reddit so might as well exercise some self-control and get it over with. For those of you that have the self-discipline of a 5-year old, there’s an app for that (if you use Chrome).
3. Get a planner and USE it
Write down all the things you have to do when you are made aware of them (and set a reminder if need be)! It takes 2 seconds and it will save you from the oh-so-frequent “HOLY CRAP I have an assignment tomorrow, good thing someone asked a question about in on Facebook”. Using my phone as a planner has probably been one of the best decisions ever. I rarely forget important things that I should be doing and it makes it infinitely easier to schedule events and not double-book yourself.
4. Study Smart
Everyone can study hard but to be really successful, you need to study smart. Do you really need that extra hour of studying or would it be better off if you went to bed a bit earlier? Is that assignment worth 2% really worth pulling an all-nighter for? Sometimes, you just have to pick your battles to win the war. Now, I’m not saying to skip every assignment below a certain percentage because that will add up. All I’m saying it, if you are pressed for time, skipping an assignment or reading (or two) probably won’t kill you; getting 4 hours of sleep every night might.
5. Sometimes life happens
Once in a while, even after you apply tips 1-4, you may find that things come up unexpectedly. Assignments start to pile-up, research papers that you didn’t think were going to take long, etc. This is when you just have to grit your teeth and push through. No one said that being a good student and a good athlete is going to be easy – anyone who says otherwise is either a dirty liar or part of the top 1%. Fortunately, when the going gets tough, you have 100 other team mates that probably went through the same and can offer loads of support.
Hopefully these tips will help you all crush school work while still crushing PR’s in the gym!
Make sure you sign up for our mailing list!
In case you haven’t yet, make sure you sign up for the mailing list here:
Do you have what it takes?
Come out to our general meeting on Monday September 16 @9pm in PAC 2021!
Canadian National Championship Results!
The club sent 42 uWaterloo students to Victoria, BC this past weekend to race at the 2013 Canadian National Dragon Boat Championships. We worked our hardest for the past 10 months and raced our hardest for 3 days and it shows in the results:
1. U23 Open – Gold
2. U23 Mixed – Silver
3. University Mixed – Silver
We finished top 2 in the U23 mixed and open divisions, earning us a berth to compete at the 2014 Club Crew World Championships in Ravenna, Italy.
UW Warriors and Spartans 2013
Thank you to all of our student athletes, Adam Steeves (uWaterloo Athletics) and every single one of our supporters for making all of this possible!
Full race results:
Official DBC race videos:
Videos from our YouTube Channel: