Half-mile pushes The Workout Breakdown - 5(0.5mi/3) at 80% - 10-min Warmup at 70% - 5 sets of 0.5 miles (or 800m) at 80%, 3 minutes active or full rest - 10-min Cooldown at 70% pErg - use damper 1 (for half mile, use 805m) row erg - use damper 4 Oc1 - no bungee Oc6 or DB - no pool noodle Technique Focus: - Dragon Boat Style: switch sides every minute - OC Style: switch sides every 12 strokes  - For Both: This is a solid pace for half a mile.  💬 Coach Tek's Weekly Update: Training Focus: This past week was all about building on the strength foundation from resistance training with 3 solid days of sprint work. Tuesday's Breakthrough: Made the trip to Foster City for intervals with Preston and his crew - and wow, what a difference training with others makes! There's something about having people around you that unlocks that extra gear. Solo training has its place, but when you need to truly empty the tank, nothing beats the pressure of keeping up with fast paddlers pushing each other. NorCal Festival Domination! 🏆What an incredible weekend! Our team has put in serious work all year, and it showed. While I've stepped back to coaching once a month and focusing more on team systems and structure, watching this crew execute was pure magic. The Results Speak: - 2 Mixed crews ✅ - 1 Open crew ✅ - 1 Women crew ✅ - 1 Masters crew ✅ - EVERY SINGLE CREW PODIUMED! 🥇🥈🥉 The Cherry on Top: SF Dragon Warriors Onyx took 1st overall by just 0.2 seconds - talk about racing on the edge! This marks our 5th championship in the last 6 festivals - a testament to the culture and standards we've built. What Made It Perfect: Racing alongside Eri with my kids cheering from the sidelines - those are the moments that make all the training worth it. On Resilience: Teams evolve, rosters change, but our mission remains the same. This championship proves that Dragon Warriors isn't about any single person - it's about the culture, the standards, and the commitment to excellence that lives on regardless of who's in the boat.

A couple of weeks ago, I checked off another item on my paddle bucket list by participating in the Tahoe Crossing Cup. It was my first long-distance solo race, and it was a fantastic experience. After following all the workouts posted by @Tek Li on the TrainingPeaks app, I felt well-prepared for the 22-mile race. During my training, I learned not only what pace/stroke rate I could maintain for 4+ hours but also what fuel and how much water I needed to carry with me during the race. I discovered the optimal breakfast and dinner to support my performance on race day. All of these lessons have certainly paid back well in my results and overall experience. My goal was to finish in under 4 hours and 10 minutes, with the ultimate goal of finishing under 4 hours and securing a spot in the top 3. The first 10 miles were enjoyable as we rode with the current, using small waves to save energy. However, the second half became more challenging as we paddled through flat water, with occasional waves from motorboats. The last 5 miles were particularly painful due to muscle spasms in my left hip, requiring multiple stops. I lost time relaxing my hip. I finished in 4 hours and 6 minutes, and I even got a reward for 3rd place in the open women's division, which I'm very proud of. I'll definitely participate again whenever my schedule allows it. Now I need to achieve my ultimate goal. Here are some key takeaways: 1. Arriving a few days early to adjust to the elevation was wise, as I'm sensitive to it. 2. I need to distribute my weight between my hips better while paddling to avoid discomfort. I don't lean left, but I do tend to put more weight on my left hip. I am currently working on this issue, and I appreciate any advice. 3. Take a few sips of water every mile! Skipping hydration in the first hour led me to some fatigue, but luckily, my endurance mix helped me recover quickly. It is funny that I didn't make this mistake during my training for the race.

1’ sprints The Workout Breakdown - 12(1/2) at 95% - 10-min Warmup at 70% - 12 sets of 1 minute at 95%, 2 minutes active or full rest - 10-min Cooldown at 70% pErg - use damper 1 row erg - use damper 4 Oc1 - no bungee Oc6 or DB - no pool noodle Technique Focus: - Dragon Boat Style: switch sides every set - OC Style: switch sides every 12 strokes  - For Both: This is a near-maximum output for 1 minute 💬 Coach Tek's Weekly Update: Back to Business Mode! 🎯 After the Catalina high, it was time to get back to reality - catching up on school work and diving into the next training cycle. With 4 weeks until IVF Sprint Nationals, the countdown is officially ON! Training Focus:Week 1 of the new cycle hit hard with 6 and 8-minute pieces under resistance. My body is still remembering what Catalina took out of me, but that's exactly the kind of base I need heading into Nationals prep. Coaching Highlight:Friday after work, I made the drive down to Morro Bay for a final Nationals Tune-up clinic with SurviveOars. Seeing their progress and determination was incredible - they're going to bring the power at Nationals! Let's GO SurviveOars! 🔥 By the Numbers:30 miles of paddling for the week, which felt perfect for a recovery/transition week. Sunday was all about the long drive home and getting my head back into work mode for the week ahead. 🏆 MONTHLY PRIZES - TOP CONTRIBUTORS 🏆 Winners announced September 30th at 5PM PST! 1. **FIRST PLACE**: 4 weeks of Personalized Training Program ($400 value) 2. **SECOND PLACE**: 2 weeks of Personalized Training Program ($200 value) 3. **THIRD PLACE**: Gift a month of TLC Skool Community to a friend ($62 value) Prizes must be redeemed within the following month 👇 COMMUNITY QUESTION 👇 What's the best piece of paddling advice someone ever gave you?

Remember your first dragon boat or outrigger practice? The nerves, the confusion, wondering if you're doing it right? I created "Your First Dragon Boat Course" because EVERYONE deserves to feel confident on the water from day one. ✅ Proper technique fundamentals ✅ What to expect at practice ✅ Confidence-building basics ✅ Works for outrigger too! No more showing up unprepared. Let's get you ready! 🐉 Go to Classroom to access the Course!

Take a selfie the next time you get ready for your training session! Whether it's on water, at the gym, or on a run!