Novice Wahine Team Info:

Welcome to your first year paddling with SBOCC!

We are thrilled to have you on board. Your Novice experience will include the Ironman and Sprint races with your last Novice race at SBOCC"s State Sprint Champsionships on July 24th. After that you will move to join the Open Women's team and finish the season with the change races.

Cross training is essential in building your endurance and the muscles that will be supporting the ones you use for paddling. Besides your time on the water, please make sure you are working out on land with cardio and weight training. If you don't have a gym membership, below you will find a link to several attachments that you can use to help improve your performance on the water. Use what you can and contact me if you have any questions: skranz1@cox.net

Also, please take the time to go over the articles I have posted in the Reading Assignments link below.

  

Below is a message from your coach, Kirk Conception. He will be posting weekly training plans and any other messages he has for you. Please refer to this page for your week's workout. It should be up by Monday morning of each week.

Aloha,

Sabrina Kranz, SBOCC Open Women's Coach.

(805) 698-4150; skranz1@cox.net

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Message from your coach, Kirk Conception:

Aloha Ladies,

This week we will try and do more open water pieces. With just 3 weeks away from the first race, I need all the people who will be racing to attend practices. I think there are more than 6 paddlers, but not enough to have 2 boats. I will try and set the best crew for the first race. If you do not make the boat and still want to race, there will probably be other clubs that need people to fill seats as well. I have done it before and it is interesting to see how similar and different other clubs paddle.

I will try and bring out a video camera, so you all can see what you look like on film.

The following is what we will try to focus on this week:

Monday:

Try and do more distance in the open ocean and get used to bumpy water.

We will focus on race starts and settling in at a good rate once you got the canoe up and out of the water.

Wednesday:

Weather permitting, we will continue to get our race starts down. I would also try and talk about turns during race situations and some race rules.

Saturday:

PRACTICE IS AT 6:45 AM!!!

Would like you all to paddle one long race piece (approx. 5 miles) without stopping.

If you plan on racing with a camelbak or use anything before a race, (ie: breakfast, Gu's, power gel, etc.) now is the time to use it. I have mentioned before that try the things you will use before or during a race. See what works for you and stick with it. You DO NOT  want to use something you haven't tried on race day.

Mahalo,

Kirk     SBOCC Novice Women's Coach

714-315-3783;   hawaiianbuilt1972@yahoo.com