The University of Waterloo Dragon Boat Club is hosting another League of Legends Tournament!

Registration is now closed, thank you!

Lol poster_cat girlThe tournament will be held online on Sunday the 2nd of March.

Prizing:
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.

Meal 1

Meal 1

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.

 

Meal 2

Meal 2

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.

Meal 3

Meal 3

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.

Snack

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

Post Workout

It’s pretty self-explanatory.

Meal 4

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.

Ingredients:

  • 2 packs of meat (I used extra lean ground beef and ground pork)
  • Breadcrumbs
  • 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.

Meal4-1

2.      Roll the meat into large balls and place on a baking sheet. (To keep it from sticking I rubbed it with coconut oil)

Meal4-2

3.      Throw it in the ole food heater thingy at 375 and cook for about 20 min rotating once

Meal4-3

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

Meal4-4

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:

Meal4-5

 


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:

Warm-up:

1/4 ring road jog

High knees, butt-kicks, lunges and bounds x 15 m each

 

Workout:

1-2-3-4-3-2-1 hill (by the PAC and university club) sprints

 

Cool down:

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:

http://www.uwdbc.com/signup-form-fall-2013/


General Meeting

Do you have what it takes?
Come out to our general meeting on Monday September 16 @9pm in PAC 2021!

UWDBCPOSTER_final


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.

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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:

http://resultats.22dragons.com/

Official DBC race videos:

https://www.youtube.com/playlist?list=PLEUfaZJn1whIXHwg2hAzyl9NnMChq3eSs

Videos from our YouTube Channel:

http://www.youtube.com/playlist?list=PLY9fOiudumtSyFDq0pbFr9lQICDToBlEI


First Practice rescheduled!

Hello all,

 

Due to a miscommunication we have to reschedule practice tomorrow to 11am on SUNDAY.

 

Sorry for the inconvenience!


Tips for Being a Successful Team Member

With our team’s ever expanding membership, sometimes it’s hard to stay on track and keep tabs on what your responsibilities are as a productive member and athlete. Right now you might be thinking: “Wait a minute, I don’t just show up when I need to and leave when it’s over?”, if so, then you really need to read this. There are a plethora of things that you can be doing to help yourself as well as your team succeed, and I’ll outline what I believe to be a good base to focus on so you too can help us to become Earth’s Mightiest Heroes!

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 Be on Time!

I cannot stress how important it is to show up to practice or events on time. In an organization with many athletes it is your responsibility to make it to practice and be ready to go for the start time. If practice is at 6, don’t show up at 6 while still needing 5-10 minutes to get ready. Would Captain America show up 15 minutes late to a threat on the world? It interferes with those already on time, and hurts the practice plan for the day while everyone waits for these individuals who want to take their time. Look to arrive 5-10 minutes before practice is supposed to start so that you are changed and ready to rock.

Introduce Yourself to Coaches and Other Members

With a large team  names and faces are often mixed up, especially with new members. With our club membership well over 100 athletes it is hard for coaches to remember every single name and face. Though we try to make it a priority to nail it down, if you aren’t introducing yourself and talking with us on the regular it can be difficult. Introducing yourself to other members is crucial as well. These are your teammates and peers, the guys and girls who you are going to rely on to push you through the rough patches. Get to know them well since you’ll be seeing them on the regular.

Speak Up!

One thing I tend to notice as a coach, is that it’s always the same 3 or 4 people speaking up with questions and comments, while everyone else seems content to shift their gaze and nod their heads. This isn’t a classroom and the coaches aren’t your professors, there’s absolutely no need to feel shy or embarrassed, all questions are welcome. Providing questions or comments helps the team and coaches to see what you’re having difficulty with, what kind of learner you are (visual, hands on, etc.), and gives an insight into your personality.

Commitment

Right off the bat, whether you are in it for fun or to compete, you need to know that your team counts on you. If there is a scheduled practice you need to be there not only to develop your own skills but also as a motivator to everyone else on the team. Commitment to the team means committing to the goals set out and outlined by the coaches and executive committee. If you are on rec and in the club for fun, you still have a commitment to attend rec practices as those members depend on your attendance. If you are trying out for competitive racing, you need to busting your ass to meet the competitive goals such as fundraising. Doing the bare minimum is a no-no and everyone should understand that every little thing they put into the club benefits the club in the end.

Foster Skill Development

This seems like an odd topic but the main focus of our organization is promoting skill development more than promoting paddling. This is why we have lift days, and exercise clinics, pool practice, etc. You may ask: “But I’m brand new, how can I help someone else?”. Well this is all part of the (not-so) secret plan. As a new member you will constantly be needing help with everything from paddling technique, exercise form, training questions, nutrition, motivation, etc. What’s great about this is that it provides a platform for more experienced members in the club to help you learn. By asking for help you develop your skill set, but also aid whomever is helping you by developing their coaching ability. An excellent example within our club is Patryk. Just over a year ago Patryk was too shy to lead a warmup, but practicing his public speaking, helping to coach people one on one, forcing him to lead numerous warmups and building his coaching skills, Patryk is now an excellent conditioning coach and can help lead practices without Ricky or I having to worry that he’ll do a bad job. If you’re a new member ask older members for help. If you’re an experienced member, be a beacon of motivation to new athletes and offer help without being asked.

Work Within Your Limits

This is a big one. We have a big team with varying skill levels. If you haven’t read my post on how our clubs develops new athletes you should give it a read. http://www.uwdbc.com/34273895908/ We have guys and girls able to hit over 2x body weight deadlifts and do full planches and unlimited pullups. These individuals are elite and have taken years to develop their skills. If you are a new athlete do no think for a second that you need to be like them within a few weeks! Understand that it takes a lot of time and effort to work up to this level, and as long as you are dedicated and have the drive we can get you there. Batman worked for years mastering his skills, he didn’t just throw on a cape one day and punch the Joker in the face. Swallowing your pride and checking your ego before each practice is hard thing to do, especially within a competitive team full of people who just want to be the best. If you know you have a shoulder problem, or weak knees, or haven’t had enough time to develop your core, then perhaps trying to push yourself to get that handstand pushup, one legged squat or standing ab rollout is not the smartest of choices. Not to say that you should not always be striving to be the best, but don’t skip steps because it will bite you in the ass.

Do Your Best!

That’s all we ask. Give your best shot on whatever we’re working on. Rome wasn’t built in a day. Everyone struggles with something but don’t get frustrated. If you’re struggling with something, make small goals to hit by the end of practice. If your exit needs work tell yourself that you want to get 2 perfect exits for every 10 strokes you take. Small goals like that will help you more than right away trying to be a jedi master at everything. Luke Skywalker tried to rush it and homeboy lost a hand fighting Vader. Listen to Yoda and take your time and do your best.

-Evan Trafford


Incredible Teaser Tuesday!

Hello again gang,

It’s your friendly neighbourhood Patryk and Kylie here to present your sneak peek of some vigorous physical activities. For this week we shall be introducing a nice little speedy circuit. We will be dividing into 3 “teams” and competing for prestige and honor. In order to be victorious on this glorious evening, your team shall have to accumulate the highest number of successfully completed repetitions across the 3 stations which will each last 12 minutes. The team with the most number of points by the end of practice will win a mystery prize…

1) Peter Parker partner prowlers (now say that 5x fast for 5 team bonus points at practice!) paired with 20 Hulk smashes (battle ropes). Prowler push back.

2) Spiderman push-ups (1/2 length) paired with Iron Man’s Iron Buns (Kettlebell squats) (15 reps).

3) Superhero name pending… KB swing /RDL (15 rep) paired with Superman Carries Lois Lane (partner carries).

 

Rumor has it that the Hulk may enter the building…

Joffrey

Get your hero(ine) on and grab some tights & capes!

Over and out! K & P




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You now have 30 lives.
Use them wisely, my friend.

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