Tag Archives: water polo

Interval Training

The Humbling Lesson

Any regular reader of Daily Ink would know that I’ve been on a health kick since January 2019. After 2-and-a-half years I thought I was in good shape. Well, I just got home from my second morning of playing water polo at Sasamat lake and I realize that I need to reconsider my training regimen. It was humbling playing with players who were mostly between 6 and 20 years older than me and feeling so exhausted so quickly.

The Lesson

My philosophy of 20 minutes of cardio 5-7 times a week has been great. It has proved ‘enough’ insomuch as when I’ve gone on a long hike or bike ride or even a long jog, I’ve been able to keep going as if I trained much more. However water polo and similar games (like basketball) are a different beast. The sprints become anaerobic, the starts and stops are erratic, and the simple cardio I do did nothing to prepare me for a couple days of playing water polo. I was exhausted through the entirety of both practices and now I’m sore in places I forgot I had. 🤣

The Wisdom of Age

A decade ago I would have solved this by trying to add another few workouts in each week. I would have done that for a few weeks, got busy, then fallen off of the training. However, I think I can maintain my current workouts but put some interval training into them. I can go on the bike or treadmill for a few minutes of warmup then do 1 or 2 minute intervals of fast and slow paces, followed by a cooldown. Basically just change what I’m doing rather than how long I’m doing it. And… and this is the important thing, I don’t have to go all-out! I’m just diversifying my fitness level and capabilities.

Lifestyle Health

The focus of my fitness has not been to bulk up. I’m not training for an event. I’m trying to maintain a healthy lifestyle. The lesson I received over the last couple days is that I could adjust my workouts a bit and be more versatile in my overall fitness. I don’t have to go crazy and change things up a lot, I don’t have to put myself in jeopardy of injury by changing my workouts significantly, I can improve my ability to do things like join a Masters team and play water polo, or join a pickup game of basketball, with a much greater chance of doing so injury free.

It’s my goal that I can be like Gabor, one of the guys on the the Calgary team we trained with. Gabor is 74, healthy, and sharp. I can tell in the short time I met him that he is healthy in body, mind, and spirit. I want my current lifestyle to allow me to get in and play water polo with guys my current age when I’m his age. It starts with a commitment to work out regularly, and it seems that it should include a bit of interval training along the way!

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Practicing the power play

Ross and I getting a few seconds rest during the scrimmage.

Blast from the past

Today I played water polo for only the second time this century, (my playing experience spanned the mid ’80’s to late 90’s). My buddy Ross, who was both my coach, and later who I also coached with is visiting… and he was invited to drop by and play with a masters team visiting from Calgary, doing a training camp before the US Open. And, as luck would have it, it was happening in a lake just 20 minutes from my house.

I was nervous. I haven’t played in years and have not been swimming either, so the idea that I’d be jumping in a lake and playing players that never really left the game like me was daunting. Water polo isn’t a sport you can easily leave for 20 years and then just start back up again like riding a bicycle.

It was so wonderful to play again, the guys were awesome. I got to get in the pool water with my buddy and play with him for the first time in 30 years. I’ve played in many outdoor pools, but we were at Sasamat Lake, which was warm and picturesque, and the entire experience was great.

That said, I thought I was fit, but this was humbling. For the last two and a half years my workouts have consisted of steady cardio on a bicycle, treadmill, or row machine. To switch to swimming, and add in starts and stops, sprints, and the taxing thinking process of doing something I haven’t done in years had me exhausted in no time at all. I spent a lot of time taking deep breaths and trying to lower my heart rate. It’s a whole different kind of fit to play a game like water polo. It also doesn’t help much that I never was a very efficient swimmer.

I used to have a resting heart rate between 35-40 beats per minute and it could get as low as 32 in the morning before getting out of bed. That was mostly because I trained a lot and my inefficient swim stroke meant that I was usually working harder than anyone else to do the same amount of work.

Add to that, I was never a great player to begin with. I was good, but not great. So a 20+ year gap from playing left me unable to do what I though I could do. On this topic, the Calgary team’s motto on their shirts gave me a good chuckle:

The Older I Get The Better I was

We might join them for one more practice tomorrow, we’ll see how my and my buddy’s bodies feel in the morning.

Rewind

A year ago we were heading towards the March break and, at the end of February, had no idea that we would return from the break doing remote learning. I was recovering from breaking my kneecap, and not mentioning Covid-19 or physical distancing yet here on my Daily-Ink. That changed in March.

What a year it has been! Part of me wants to call it a rollercoaster ride, part of me wants to call it a long straight drive on a deserted road through the prairies. No matter how you look at this past year, it is nothing any of us expected a year ago.

Rewind to the end of February 2011, I was a principal in China, and found out I’d be coming back to BC to be vice principal of the adult learning centre. This would lead me to my current position both with Coquitlam Open Learning and co-founding Inquiry Hub.

Rewind to February 2001 and my wife and I had a 1 year old who completely changed our lives. February 2002 our second was born.

Rewind to 1991 and I had not graduated on time from university and went to a different university to finish my degree, choosing this school so that I could play varsity water polo. This brought me back home and I ended up lifeguarding and coaching at a high school. I wouldn’t be a teacher today if I hadn’t made this move and got experience working with and coaching students.

How will I look at February 2021 a decade from now? Will it be a blur in the covid years, or will it be stepping out into a post-covid frontier? Maybe that’s going to be February 2022… I think we will have to keep driving the long prairie road for a while, and look forward to slow and gradual changes in the coming year.

Winning at all cost

One day I’ll share the story of how I got my nickname in water polo. It was in a game that didn’t matter in the standing at Nationals, but it mattered to me. I wanted to win.

I was a defensive player, not a playmaker, or a goal scorer. I wasn’t talented, but rather a hard worker… and I always wanted to win, and was willing to do what needed to get done. I’ll share the full details another time, but I was reminded of this today and wanted to bring this idea up.

I just finished Episode 7 of The Last Dance on Netflix.

‘The Last Dance is a 2020 American sports documentary miniseries co-produced by ESPN Films and Netflix. Directed by Jason Hehir, the series revolves around the career of Michael Jordan, with particular focus on his last season with the Chicago Bulls.’

I don’t know if anyone had both the desire to win and also the ability to put themselves into ‘the zone’ and perform at their peak like Michael Jordan did. This got me thinking about the athletes that I worked with as a coach. If they showed this drive during the game, they usually showed it elsewhere too.

In the past 20 years I’ve seen a drop in competition and opportunities to compete (beyond sports) in school. With most sports seasons cancelled this year, its even more obvious. I also see a huge increase in anxiety from students put into competitive situations. I’m not saying we need to create win-at-all-cost opportunities in schools, but I think we need to keep some level of competitiveness in schools. Things like the YELL Entrepreneurship Venture Challenge pit students from different districts against each other in a Dragon’s Den style pitch-off. The students put everything on the line and often aspire to pursue their ideas beyond the competition.

We need to foster teamwork and collaboration and maximize participation in schools, but we also need to create situations and scenarios where competition and competitive drive are encouraged. We need to allow the Jordan’s in our schools the opportunity to excel in their areas of passion, not just on sports fields, but in academics too.

2nd place

It’s the proudest I’ve ever been as a coach. But we didn’t win the game. I was coaching the York Maverick Juvenile (17 and under) Girls Water Polo Team, in the gold medal game, at the Provincial Championships in Guelph, Ontario. It was a round-robin tournament and we came in first in the preliminaries, and then won against the 4th place team to get to the finals.

The other team, that got second in the prelims, and was competing against us for gold was Ottawa. The Ottawa team was significantly more experienced than us and we were the underdogs when we beat them in the preliminaries. We had never beat them in the regular season, and my girls played amazing, shocking everyone by winning that game. It was the early 90’s so this next point might be off by a little bit, but I recall that with a dozen 17-and-under year old players on each team, Ottawa had about 27 more years playing experience than us. They were expected to easily sweep the tournament after a perfect season. That didn’t happen. My girls played the game of their lives to that point and we went into the gold medal game having beat them once the day before.

A couple hours before the gold medal game I held a team meeting in one of the hotel rooms. We were packed in, and actually had to go into the hallway to demonstrate a defensive move we needed to work on. One of the Ottawa plays they were doing was this pick or screen that I thought was illegal. One of their players would swim away from the play and do this screen, with the sole intention of impeding one of my players covering another player. I thought it was illegal, the referees wouldn’t call it. So we went to the hotel hallway so that we could see and feel what needed to be done to prevent this from working as well as it did in the previous game. We also had an impromptu violin performance from one of the girl’s boyfriends, and the girls were pumped to go play, and hopefully beat, this previously intimidating Ottawa team again.

The gold medal game was intense, it was exciting, and it was nerve-wracking! My girls were once again playing the game of their lives. We were even up by a couple goals at the half. But the Ottawa team was well coached, very good, and they didn’t panic. They played their own experienced, confident game and half-way through the final period they took a one goal lead.

I called a time-out, and gave my starters a bit of a rest. I can’t say that I gave them any kind of special pep talk, simply telling them to rest and keep playing the strong game that they played all along, and to muscle through that illegal pick that was still causing us grief. Good defense means less goals for them and more time on offence for us. Our team tied the game pretty quickly and every play going into the final minutes of the period were anxiety-filled and intense. The period ended on a tie.

The overtime rules for the medal round was two 3-minute periods, then if still tied, the game went into 5-minute sudden death periods. In the first overtime period Ottawa scored and we couldn’t answer. In the second overtime, Christine drew a kick-out (penalty) from the hole (the centre offence) and she scored on the power play. The two timed overtime periods ended in a draw, now came the sudden death rounds.

So many years later, I don’t remember how long they played in this final period. I only remember the final sequence that ended the game. We were on offence and our shot clock was running out. Arianna caught a pass from about 7 meters out and we were all yelling, “Shoot!” Arianna took the shot, the ball hit the crossbar and floated on the goal line. I remember seeing the goal judge, on the same side of the pool deck as us, stand up out of his chair, flag in hand ready to wave it if the ball fully crossed the goal line. It didn’t. The goalie reached back and plucked the ball from its precarious spot, half-way into the net. We were literally centimetres away from winning the goal medal game… millimetres if you consider the location of the ball as it hit the crossbar.

The goalie then passed the ball down the right wing, it was passed further down to one of Ottawa’s strongest players. She had a slight lead on my player, but my player was swimming hard and taking good position to prevent a breakaway to the net. The Ottawa player picked up the ball and took a hard shot across the net. My goalie, Titia, made a great save. She had the angle covered and had to reach across the net to block the shot. She did, but the rebound landed right on the hand of an Ottawa player, who did a quick wrist-shot before the defence could react. With such a quick rebound shot, Titia was still out of position from the previous shot and the wrist shot went easily into the unprotected side of our net.

We lost.

I remember tears welling up in my eyes. Yes, it hurt to lose. Yes, it was gut-wrenching to think how close we came to winning less than 20 seconds earlier. But as much as that hurt filled me, I also felt joy. I felt proud of what my girls had done. They played their hearts out. They put everything they had into they game. I remember Christine holding on to the edge of the pool, my fittest athlete, asking for help to get out. After helping her, she lay on the pool deck exhausted, defeated, having put everything into the game. I remember seeing the tears in everyone’s eyes and just being overwhelmed, not in disappointment as much as in pride. These girls did everything they could to win. They played for the second game in a row against a much more experienced team, and showed that they were worthy opponents. They were silver medalists with hearts of gold.

I’ve coached gold medal winners. I’ve played in gold medal games, and worn the gold medal around my neck as a player and as a coach. I’ve never had a moment in sports that I’ve been more proud of a team than I was in that tournament, and that second place finish.

In the zone

I am not a natural athlete. A great coach once said to me after a practice, “Dave, there are two kinds of people in the world, the talented and the hard workers… you are a hard worker.” He was right, and I appreciated his honesty.

I played water polo. My first year, Grade 11, I was last off the bench and easily the weakest player. I was always the slowest swimmer on the team and my stroke efficiency was awful. But I worked my butt off!

I’m pretty sure not playing any organized sports before Grade 11 hindered my abilities. I had a lot of catching up to do to transfer pickup soccer and street hockey skills, and make them worthy of competitive team play. I worked hard and got better, but I played with teammates who understood the game, and some who had laser accuracy with their shots, and many who could swim much faster and more efficiently than me.

But sometimes I could get in the zone. Sometimes the game slowed down for me and I could see more action around me. Sometimes I could see the play forming and feel the rhythm of the game. I didn’t have a switch I could turn on, I didn’t know what I could do to put myself in the zone. I didn’t have control of it.

It has been years since I was in a similar athletic situation, but in a pickup basketball game on Friday I felt it again. It was wonderful to remember what it was like to be fully present in a game. It’s a pretty special thing when you can feel yourself in the zone.

I saw it again on Saturday night. I went to a WHL (hockey) game, Vancouver vs Spokane, and in the opening minutes a Spokane player got my attention. I pointed him out to my buddy and said, ‘that one has talent’. He scored 4 points in the game. He was in the zone.

I think the truly talented players know how to get there at will. I’m not sure if it can be trained into you through hard work, if it is a learned skill, or if it is talent? Does thousands of hours of practice help create this, or do you have to be pre-loaded with a natural ability? What do the best athletes do to put themselves in the zone?