Now I Long for Yesterday
So much has been going on with Ohana! Cast your memory back there, Lord, and let's recall some things...
Turn the Beat Around
Coach Shirley Heinnemann lead OPC members in learning and practicing best practices in pivot/buoy turns on Sunday, June 9. The group practiced on boards on the dock and then moved to the water to put those techniques into practice for real and they turned, turned, turned...
Eat It!
Coach Jen Fuller hosted a Zoom workshop on Nutrition and Endurance training on Monday, June 10. It turns out what you eat well before your event plays a role in performance during it. You should avoid the stereotypical "carbo-loading" plate of pasta the night before an event in favor of a more balanced dinner and carbs earlier at lunch the day before. In fact, your diet the whole week before can have an impact on event performance. Balanced meals with adequate ratios of protein and carbohydrates are important on an ongoing basis, as is fueling properly both during and after an event in order to avoid "bonking" during an event and being wiped out the rest of the day afterwards. Practice your nutrition regimen along with your paddle techniques long before the event in question - a race is not the time to experiment with new food/fuel items!
Would I Lie to You?
Coaches Karen Miller and Helen Horvath would never intentionally lie, of course, but they promised a 5-mile Rock Wall Challenge on Sunday, June 16 that turned into a 6-mile treat for OPC participants. The wind and current were with the group as they started out in lovely conditions but that same wind and current had a few other ideas in contrast to the forecast for the return trip. The million birds along the rock wall were amused by their challenges. The workout justified whatever they ate at Harbor Mart afterwards!
Keep On Keeping On
The Tuesday Race and Fitness League continues to provide excellent advice and opportunities to practice newly-learned techniques, and the weather has mostly cooperative. Coach Michael Richards holds it down for Ohana paddlers, and Coach LeeAnn helped one evening with video stroke analysis to help folk close the gap between what they are sure they are doing (perfectly wonderful, efficient strokes) and what they are actually doing (huh!). Other activities have included sprint race starts (starting from a dead stop with fast, short strokes). Everyone is getting a little bit better, week by week!
Summertime and the Living is Easy!
The Summer Solstice usually marks the longest day of the year and the official beginning of summer. Summer was welcomed in by a Solstice Party hosted by Sea Trak Alameda and Mike's Paddle on Saturday, June 22 with a group paddle in beautiful conditions followed by tasty sandwiches from Harbor Mart. Mike Wang displayed some impressive karaoke skills, including songs in Portuguese! Sadly, no video of his performance seems to exist, but don't miss the chance to hear him sing if a microphone ever crosses his path again!
(Getting by) With a Little Help from My Friends
SUP Champion Connor Baxter getting some tips from Ohana super coaches Shirley and Annie at Lake Berryessa.
The Sun Will Come Out Tomorrow
Get your calendars out and mark down these upcoming events:
Hit the Road Jack - Wednesday June 26 (TONIGHT!)
PaddleSplash 2024 featuring Seychelle - Whatiz, Whozits, and Howzits. All you ever wanted to know about PaddleSplash but were afraid to ask. See link in WhatsApp and join the fun at 7:30pm.
Come Fly with Me (to Croatia!)
If PaddleSplash isn't far enough away for you, consider joining the Croatia SUP and Kayak Adventure Trip at the end of August (23-30). Victoria will be leading an exciting trip to the Zadar Archipelago, a hidden gem on the Mediterranean. Paddle and kayak in crystal-clear turquoise waters and enjoy daily mindfulness workshops. There are still a few spots available! For more information, see Croatia SUP & Kayak Adventure Retreat in Zadar, Croatia (wetravel.com)
Round and Round and Round We Go
Brroks Island: Bridge and Island Program (Sunday, July 14)
Don't forget -the formerly canceled paddle around Brooks Island is back on the calendar, pending ideal weather conditions, of course (make it so!) Coach Mike Wang will lead the next leg of the Bridge and Island Program. Arrive at 9:30am for a 10:00am departure at Ahn's Restaurant and Bar, 1950 Esplanade Dr., Richmond 94804. Details will follow.
Just a reminder - the Bay Area Bridge and Island Program is the brainchild of Coach Mike and was inspired by his own trip under and around every bridge and island in the entire Bay Area (https://www.mikespaddle.com/blogs/paddling-bridges-and-islands-of-san-francisco-bay/bridges-and-islands).
Alameda West End AKA the "Hard Half" (Saturday, August 10)
Also remember that Coach Jen Fuller will return to lead the "Hard Half" of the partial paddle around the entire island of Alameda. Coach Jen will have already given you many helpful tips about nutrition and endurance, so now will be your chance to see the results of your hard work! Details to follow.
Brannan Island Campout (Friday - Sunday, August 16 - 18)
Keep this weekend free as Camp Counselors Jo Kwas and Joey spearhead the first-ever group campout and paddle trip at the Brannon Island State Recreation Area in Rio Vista. A campsite has been reserved for Friday afternoon through Sunday morning for up to 30 people. There will be a paddle on Saturday on 7-Mile Slough. Way more details to follow, but don't make any other plans that weekend!
Here We Go Again: Ongoing Ohana Events
- Tuesday Race and Fitness League
The Ohana RFL offers a series of fun training paddles to work on skills and fitness. To elevate all members that attend, we try to stick together as a large group, but sometimes split off into different groups for different skills, paces or to have sessions with a visiting coach. All levels are welcome, but highly recommend taking the Level Up Clinics if you are a newer paddler.
Coach Kristine Blike-Morales will be the guest coach on Tuesday, July 9.
Tuesday Evenings from 6:pm to 8:00pm (arrival time: 5:30pm) - Mike’s Dock. Please sign up on TeamSnap. Please note the new time change.
- Weekend Race and Fitness League
We welcome back Coach Shirley Heinemann on Sunday, July 7 for Buoy Turns 2.0! Don't miss this chance to get all turned around!