Kona Day 1 - Trouble With Travels

I used to travel for a living, up to 60% of the time, dealing with insane Shanghai taxi drivers, treating thirteen hour flights like an average commute, and late-night New Delhi scammers.  I've been very lucky to only rarely lose my bags (I'm knocking on the table top as I write this, and I hope you are too). So I figured a trip to Kona, Hawaii, one of the fifty United States, but an island nonetheless, would be a piece of cake.  Well, getting there was. Even though I picked a somewhat budget fare that sent me to Honolulu, then island hopping to Maui before I actually landed in Kona, it was tiring, but not a killer.  When I saw my team's paddle bag come off the belt, I exhaled a sigh of relief.  It was in a snowboard bag, which was bad enough, but at least they arrived. I'd heard stories of teams traveling overseas to races and either receiving shattered paddles or not receiving them at all!  At least we got ours. What would we do without them?  Several of us had even bought paddles specifically for this race! But where was my bag? Long story short, after asking, walking, filling out forms, and waiting for a different airline to arrive, it rolled itself out. Another sigh of relief (my uniforms + two other teammate's uni's were in there, along with Camelbacks, etc).  But finally, it was the case of the disappearing rental car reservation. Again, I used to do this ALL the time. I made the reservation online and left the confirmation email in my inbox so I could easily refer to it when I landed. Sometimes I'd put the company and confirmation number in my calendar as a backup. But why should I this time?  I'd never needed to do it before! But when come time to take the shuttle, I couldn't find it.  Looked everywhere - other accounts, trash, all possible folders, but nothing.  That, along with a dying phone battery (thanks, Apple) made it that much more difficult.  I tried one company (dragging 2 teammates with, whom I'd promised rides to -- bless their patience!), a miss.  Dead phone, so I tethered myself to an electrical outlet and started searching the interweb for companies I COULD have rented from, calling their 1-800 numbers, but no joy. After maybe forty-five minutes of this, I decided to bite the bullet and just make a reservation where I could. Ugh. Quite the day.  But it is beautiful here, the scenery, the paddlers, the community. A great feeling. More on that tomorrow. 

Start Up, Part III

It's not all about me. But it kind of is.

As you've read through Start Up Part I and Part II, I've laid out a framework of key questions to ask as one takes a business from a local business to a potentially global one. These are only examples of the questions I asked as I went about starting my own apparel business, the Ozone Paddling Company, building performance and lifestyle product for paddlers of the world, among them disciplines of dragon boating and outrigger canoeing. I can speak to this because the paddling community here in Portland and across the country touches me nearly every day.  Also, though, as my career taught me, to create product that spoke directly to the consumer. It's not just about business, though, but it's what I LIKE to do. It allows me to be creative, to strategize, to plan, to learn.

Along with the questions about the international market, it was vital to ask questions about the immediate one: the Unites States.

I had to learn about the apparel creation process. In my career, I was very footwear focused, but I was also part of a machine that had an expansive infrastructure in place. I didn't need to know how a t-shirt was made. I just had to provide a business case and a direction and POOF! - someone made it!  Then, tees I briefed could sell up to 10,000 units per design. Now, I'm hoping to hit one hundred -- that's how niche this category is. It emphasizes, in my mind, though, the importance of branding and image.

What do i expect?  I expect growth. At what rate?  Hard to say. I believe that this will be better measured after the initial launch (which is taking place this week) I know the estimated market size figures. I know the size of my immediate reach. One thing i can not quantify is that secondary group: my friends who have shown undying support for me and my endeavor and who have promised to forward anything they receive to everyone they know.

What have I learned so far?  That people like my both my idea of working with this group, but also my t-shirt designs. Once I finalize my supply chain, I expect my performance apparel to be equally impressive. I have insight into the sport that no other major brand has addressed.  This, and I listen to my friends and my team mates, both from my club's Premier Mixed team, Wasabi Burn, to the 2010 US National team, what they like, don't like, want, etc.

What have been some challenges?   Planning too long. I always knew what I wanted to do and had a vision of how to do it. But the planning process can suck you in until it's perfect. And in actuality, the circumstances will never be as perfect as they are in your mind. Sometimes it's time to jump off the cliff.

The thing that pushed me in this case was that I had reserved my Facebook page very early on in the process (as well as Twitter), just to have it when needed, but I hadn't done anything with it yet. Well, one day in early January, I noticed that a couple friends had already 'liked' the page. I was shocked!  I didn't think it was visible!  But it clearly was. So, within 24 hours, I built it, put up product shots and added the commerce tab, and off it went!  Within the ensuing 4 days, over 30 people had 'liked' the site, and i had over 1,000 site hits, with an estimated 200 separate visits.  A pretty good start, if I do say so myself.

As the Ozone Paddling brand officially launches this week, during Chinese Lunar New Year of the Rabbit, I am excited, but I am also particularly aware that I am lucky that I am able to continue to do something that I love to do. I like being part of the global paddling community. And anyone who reads this and hasn't been out on the water in some form or another, please write me. It will change your life forever. Maybe that's why I do this. Why I love it.

Start Up, Part II

After covering off some of the basics in creating an international business (Start Up, Part I), it's time to look at the 'How.'

Do you have any contacts?  Is there anyone you know that can either connect you to the consumer or that can assist in part of the distribution or supply chain?  Friends, relatives, or other people that share your passion can offer help and insight. 

How will you provide the product or service?  By mail?  Digitally?  Will product need to be produced locally, or can it be made centrally and shipped internationally? 

In this case, a 'where' raises one other question: focus. For example, you might think that China is the largest untapped market for your business, so you'll jump right in. However, can you speak Chinese?  Will they use what you offer?  Can you reach even those who speak English (and, chances are that they'll have higher disposable income anyway, so you might be on the right track)?  But a market like China could be TOO big. It might be best to focus. Maybe, through your research, you have found that Hungary, for example, has a specific demographic that is very similar to your core and it is growing. Focus. And the learn Hungarian. 

Next, how do you reach them?  Direct email? Facebook? Twitter? Tumblr?  If these are affective (and sometimes they are not), then go to town. For its impact on current events, Twitter is great because it was used to organize political demonstrations in Iran, Tibet and China. But personally, I don't care to read every little thing that pop's into people's brains (except for ESPN's Bill Simmons' feed -- fabulous!).  

Connection and communication is the real trick.  And, how do you keep them abreast of updates on your business, so that it's relevant to them and not lost in the constant noise that's being fed to us, particularly via Facebook's new profile setting (see my post, 'The Death of Facebook'). 

The most important thing in reaching that international audience, though, is having the ability to speak to them, whether it's common language, common interest or common experience. Can you take what excites you most about your business and convey it to your international audience so that they GET it? 

Once these questions are answered, it's time for the next phase: going into business. Start-Up, Part III  is coming soon...

Start Up, Part 1

Building a business from the ground up is a challenge in and of itself. It requires a demand for a product or service and, except for possibly the tech sector, these smaller start-ups target niche consumer segments, which are often localized, i.e., where the entrepreneur resides. How does one take that fledgling idea and see if it can resonate internationally?

First, check its relevance and reach. Is there a need for this in Shangai, Munich, and (/or) Johannesburg? If not, what would? Does the business need to then be refined or expanded? So, do lots of people do it? Or just some, but you know who those people are?

Next, are you involved in the community. I’ve known people who have created small apparel brands, were very involved in the community of their target market, but had never been exposed to the apparel industry before, so things like process and pricing were completely foreign to them. They might be able to build product that has a demand, but without enough research, there will most likely be significant associated costs, and the learning curve is steep. So, know your market and know your business.

Does it have longevity? Is it the current equiviland of the 8-track, or is it the running shoe? Is it recession proof, or will people only purchase when things are good? In the sports industry, it was argued that even if the economy was tanking, runners would keep running, basketball players would keep balling, etc. It was a mental release for them, an escape, particularly to deal with stress that could come with a poor economy. And when things were going well, they would buy more running shoes!

Are there global institutions also focused around what they are doing? Are others in the world working towards similar goals?

Answers to these questions will provide some next steps in strategy and business plan formulation.

Stay tuned for parts II and III, coming out over the next week.

The Off-Season Workout, Part 2

Okay, Day 2. Today is what I consider a more paddling-specific workout, rather than a weight-reliant one. It has more to do with the paddling motion and building muscle memory rather than just building strength. So, make sure that as you perform these, think about being on the boat.


DAY 2

Cardio
Erg, 5,000m
Make sure that you work hard on technique -- don’t round your back, don’t pull the handles up to your neck (like some people).  Measure yourself in terms of the 500m split so you keep yourself pushed and motivated.  You should complete this in less than 25 minutes.

Note:  During the season, you should be running in the morning, then doing your erg at the gym most every day.

Weights:
Chest:  Cable Flies.  Moderate weight, higher reps.

Back:  Arm Row, 3x10.  Heavy weights

BOTH DAYS:  Back raises on the roman chair. 
I do this both days for a couple key reasons:  1) I have a bad back and this exercise seems to help it.  I mean, if I go for long stretches without doing it, my back gets worse.  (I’d like to reiterate that this helps MY BACK and may not help YOUR BACK).  2)  this is a key motion in paddling, hinging, reaching forward and coming back, de-rotating

Do three sets of the following:
back raise x 20
left side x 10
right side x 10

After a while, add a 10-lb plate.  Once stronger, add a 25-lb weight, etc.

Then, to add a circuit aspect to it (I like circuits!), I add 3 sets of tricep dips in between the sets of back raises.


Legs:  Squats.  Pick a bar of moderate weight, put it on your shoulders, 3x20.


Cable Workout:
1.  Wood Choppers:  3x15, each side
(Works the core and accentuates the rotation required in paddling)

2.  Cable Rows:  This is something I started doing specifically to strengthen my stroke through replicating the stroke with weight-bearing excercise. 

Set the machine arm outward at about a 45 degree upward angle, add about 20-30 lbs.  Stand and face the cable arm, place your right leg forward, left leg back, reach forward with your right arm to the cable, when extended, allow the cable to rotate you fully (so your body starts to realize how much you can actually rotate).  Show your back to the other side of the gym, put your left arm up as if you were pulling a paddle, then pull 20 strokes.  Allow your back leg to begin that rotation, feel the activation in your lower back and upper shoulders as you lean forward and then de-rotate and come back.  Keep your outside arm straight all the way down to your hip as you pull.  Then change sides. 

3.   Forward Shoulder Raises.  Set the cable arm towards the ground.  Face away from the cable machine, set your legs and body similarly to the above exercise, reach down and grab the handle, raise the cable straight out in front of you, like the forward raises from yesterday, but you may use your whole body, just like exercise #2.  This is to replicate the recovery and the snap of the paddle.  3x20, both sides.


Abs:  Russian Twists, 4x25 ( (going right, then going left equals 1)

Think about full rotation as if you were on the boat, think about your shoulder going back just like during the Press phase of your starts.

Stretches:  Go stretch some more.









Of course, there are more exercises than just these, and I’ll probably add an update when the season kicks in, but for now, focus on these, get stronger, get better, then move on.

Boathouse workout

PDF Download
(this is on Google Docs -- if you don't have an account and/or have problems accessing, just send me a mail at gavinmcw@gmail.com, and I'll send you a copy.)

Portland Boathouse Workout

• 1 Lap Promenade: (challenge: 2 laps)*
• 10 sets stairs: (challenge: 20 sets)
• 2,000m erg  (challenge 5,000m)
• Pushups: 3x20
• Situps: 2x100 (challenge: 3x100)
• Lunges: 3x20 (10 full, 10 halfway, each leg).
• (Challenge: air squats: 3x20)
• Jumprope:  3x100

*Actually, to maximize time spent and workouts, I try to tack runs onto the beginning of each of my water workouts.  Think about it:  I’m there anyway; it lengthens the time burning calories; at the end of the water workout, I’ll be push myself even harder, which will improve my overall fitness.  It’s a good habit to get into.

The Off-Season Workout, Part 1

Here is what many of you have been waiting for:  the OFF SEASON WORKOUT.  Now, to specify, these are still exercises I do during the season as well, but more often and using heavier weights. So, this could actually just be called the Paddling Workout. 

Also, this program is NOT coach or doctor approved, but they work for me.  I’ve been doing these types of ‘bundles’ for the past two seasons, and it got me the second fastest time trial in the club by .5 seconds (damn you, Jim Hinsvark!) and to the World Championships in Hungary in August.  So, I’m just saying these exercises work for me. 

The general components are:
Cardio:  This helps weight loss, of course, but also helps build a solid base for the intensity you’ll need during a 500m race.  I think just a general running foundation will get you about 200m without tapping out, and a more rigorous workout plan during the season will get you to about 400m.  And even the fittest athletes will start to get tired for the last 100m, but that’s where strength training comes into play and you learn how to dig deeper.

The Erg: Yes, everyone hates the erg, but I just can’t quite understand why.  As  competitive paddlers, we are measured by how we perform on it.  And thus, we should look to it as a tool to make ourselves stronger.

 Weight Training:  This is obvious, but the key is focusing on the muscle groups that are employed while racing. I will list out sets, and if they are done close together, it will be like extending your cardio workout and therefore build an even better cardio base.  It also replicates what we do during a race, which is a very intense combination of both strength and cardio.

The thing is, you’ll need a gym.  Anyone who is interested in making themselves a better paddler, both for yourself and for your team, needs to belong to a gym.  I have developed plans that are built around workouts at the boathouse, but to really move yourself to the next level and be truly valuable on the boat, you need to get to the gym.

Stretching: We’re not 17 years old anymore, and I’ve learned this the hard way.  I’ve spent a LOT of money going to back specialists, and the only thing they tell me is to stretch more.  Really?  So yeah, as mundane as it is, stretching has kept me on the boat and on the road.


The All-Over Approach
I firmly believe in working on each major muscle group during each workout.  This comes from my playing basketball 4-5 days a week -- we were running, jumping, muscling through the lanes, boxing  out, using our entire bodies, not just a couple parts at a time.  It also heralds back to the prehistoric days as hunters, where we ran, jumped and fought.  No one was worried specifically about their lats or their biceps, they were worried about feeding their clan. 

So, that's the approach I take, and it was reinforced by taking Les Mils’ Body Pump classes.  It’s essentially a “Down/Up” approach, which means I start from the top of the body, move down, then move back up again.  The order is this:  chest, back, legs (down), biceps, triceps, shoulders (up).  Then finish with abs and stretching.

I will, however, do focused workouts for two week stretches every few months, or so, just to confuse the body.



The Routine:
Everyone has their own general routine, which days to workout, how many days a week to workout, working out in the morning, in the evening, etc, so I won’t speak to that.  I think that you can run every day and be all right.  My rule for weight lifting, though, is that I might do the same muscle group two days in a row, but I will not do the same exercise for that group on consecutive days. 

With this in mind, I will list out routines for Day 1 and Day 2.  The third day is entirely up to you, when you can do any one of these three options:  a) start again with Day 1, b) take a day off, c) get on the water.

The muscle groups I focus on are the main muscles for racing:  back, legs, shoulders, core.  I will even it out with biceps, triceps and chest work.

Make sure you vary your weights and your reps, to keep your body guessing.  For the first month, start with 4x15, lower weight.  For the second month, increase the weight and change to 3x10.  If you feel yourself getting stronger, on the third month, go 4x15 again, but with higher weight than Month 1, and then for Month 4, increase the weight again and go 3x10.



DAY 1

Cardio
Day 1:  run, 3-4 miles
This is intentionally a shorter, attainable distance.  No need to go out for an hour at a pop.  These distances are nice and digestible and you can push yourself the whole time.  No need to save your energy to get through it. 

I also suggest running outside.  Skip the treadmill.  No matter how hard it is to get up and out in bad weather, it is always extremely rewarding when it is said and done, and you’ll be in better shape to boot.

Also, record your times.  Take a stop watch with you and write down the times for a specific route when you’re done.  It will keep you motivated and you can see how you do after a couple good weeks, or if you do worse or better after a couple days off, etc.


Weights:
Chest: 3x10 Bench Press.  Moderate Weight

Back: 3x10 Lat pulldowns. Heavy Weight

Legs:   Quads and alternate with hamstrings, using machines.  This means, one set of ten on quads, then move straight over to do hamstrings for one set of ten, repeat two more times.

Legs are key for a couple reasons:  1) This will maximize your leg drive during practices  and racing.  2) A strong foundation is key for maintaining a strong back (this is straight from the doctor’s mouth, btw).

Biceps:
Curls.  Either
a)  3x10 or
b)  3x21 (called “21’s):  7x bottom half curls, 7x upper half curls, 7x full range curls.  These are obviously to be done with lower weight.

Triceps:  Either pushdowns or extensions

Shoulder Combo:  3 x forward raises, side raises -- lower weight, forward x 10, side x 10.

Abs:  300 sit-ups. (300 is my rule of thumb per workout. Vary them up, use weights, include oblique crunches, etc.)

Stretches:  Just go stretch. 



(Part 2, plus a few extra goodies will be coming shortly)