While we can not be physically together during this time, we are working towards virtually bringing our community together and building it stronger. It is more important than ever to take care of your health and well-being during this time, and we're here to help! CKO Sprint @ Home has provided resources for @ Home Fitness, Nutrition, Physio, Mental Health, and Togetherness.
Be Safe, Be Active, Be Positive!
Be Safe, Be Active, Be Positive!
CKO Sprint webinar series
Open to all Ontario coaches and interested parties, CKO Sprint has created a webinar series to provide ongoing professional development for our paddling community.
Missed a session, don't worry a recording of each session is provided. The goal is to provide these sessions on a regular basis. If you have a topic you would liked discussed send your suggestion to firstname.lastname@example.org.
Updates & Health resources
Mental health & wellness
Game Plan COVID-19 Resources:
Psychology Today: 10 steps to coping with isolation
Other useful articles:
BBC - Coronavirus: How to protect your mental health
Olympic.org - How to Stay Positive , 11 top tips for working from home , Abhinav Bindra: “Accept and adapt”
Psychosocial Phases of the COVID-19 Pandemic (CSIO)
The COVID-19 pandemic, and its impact on society as a whole and on sport more specifically, is nothing like a crisis we know; it is unprecedented. The Psychosocial Phases of Disaster model (see Figure 1) is helpful to understand the phases through which populations go when facing a global crisis or pandemic. The model can assist us in anticipating needs and providing appropriate support and resources as we move across each phase. While there are typical collective responses to a pandemic, there are also individual differences, leading people to respond in unique ways to challenges, restrictions, and disruptions. These differences must be taken into consideration in the development and provision of support and resources throughout any pandemic.
Recovery and Reconstruction Phase
It is possible that many of us are currently oscillating between the ‘honeymoon’ and ‘disillusionment’ phases. With disillusionment comes accumulating fatigue, frustration, impatience, boredom, and decreased motivation. Therefore, mental health must be regularly monitored at this time, and mental performance skills (e.g., goal-setting, stress management, mindfulness, self-talk) should be used to cope with unproductive thoughts, emotions, and behaviors. Uncertainty about the future may persist, however, it is important that we keep in mind that reconstruction and recovery are around the corner, if not already initiated.
Discussions regarding group-based training, use of training facilities, and new training and competition plans are imminent or already underway. All of this may be generating mixed emotions, which are normal in these circumstances. Regardless of the phase in which we find ourselves, it is vital that we continue to respect regulation and restrictions.
In summary, while we all have different coping mechanisms and timelines to work through challenges during this pandemic, it is essential that be proactive about protecting our mental health throughout each phase to help flatten the mental illness spike that may emerge without a preventative approach. We also must maintain hope, optimism, social connection, and support, and adopt a growth mindset to foster resilience and maintain mental health during the Recovery and Reconstruction phase. If you would benefit from further support, please consider this resource document ( GamePlan Resource).
CSIO Mental Health Update:
Mental Health Update
Leading mental health authorities and advocacy groups are calling for an increase in mental health resources to cope with the threat of an “echo pandemic”, the significant rise in mental health issues in those significantly affected by COVID-19. The Canadian Sport community is not immune to this echo pandemic, and to help flatten the mental health spike, a preventative and proactive approach must be taken. To help mitigate the ill-effects of stress, protect mental health and promote mental fitness, it is recommended that we practice psychological hygiene as part of the daily routine. The following are some activities to be considered.
We must remember that emotions are an integral part of the human experience; they are there to protect us, guide us and help us recognize what we need. We should accept that our emotions are real and valid responses to this abnormal event. By understanding our emotions and core needs, we are able to increase our emotional tolerance. Valuable steps in this process include:
· Naming the emotion we are experiencing (e.g., I feel anxious and overwhelmed) and recognizing it as normal and valid (e.g., just my emotions doing their job in these times of uncertainty)
· Accepting the emotion as a normal aspect of our experience (e.g., It’s understandable that I have heightened level of anxiety given the current situation)
· Identifying needs by exploring what the emotion is revealing or why it is important (e.g., I want to be safe and need to take necessary precautions)
COVID-19 is an unprecedented event. As such, there is no rule book to follow and it is inevitable that stress and anxiety levels rise given the uncertainty and unpredictability of the situation we are facing. However, it is important to remember that not all stress is bad; it depends on our perspective, competencies, and support. Adversity is part of high performance sport, therefore, athletes, coaches, and IST members can use existing skills to manage challenges and the unknown. COVID-related stress management tips include:
Protective physical and psychological factors
· Engaging in physical distancing
· Washing hands and wearing a mask and gloves when out in public
· Staying home, especially if sick
· Reducing information by taking breaks from watching or listening to news
· Maintaining a sense of balance by pairing intense information processing with light activities (e.g., watching or reading something amusing, playing a game).
· Identifying stressors and focusing on the knowledge and skills we have to manage them – keeping our confidence greater than our fears
· Connecting with others and expressing worries and concerns to feel supported
· Taking care of our body by exercising, eating and sleeping well, and limiting our alcohol intake
· Spending time outdoors to benefit from mother nature’s healing effects
· Doing breathing / relaxation exercises
· Having fun and staying stimulated by trying out new activities / hobbies
Mindfulness is deep awareness of the present moment. It reflects our ability to BE.HERE.NOW with an accepting, nonjudgmental attitude. Mindfulness helps us to embrace all human experiences, regulate emotions, improve focus and sleep, and boost immunity. A daily dose of mindfulness training can make a world of difference.
· Try the mindfulness app “Calm” for free for one month by clicking here
Gratitude and Growth
To help balance the part of the brain that becomes activated when exposed to perceived threat and danger (the amygdala), we can even out the input by focusing on what is good. This can be done by scanning the world around us for three good things and writing those things down at the end of each day. This activity has shown to improve levels of optimism, happiness and subjective well-being.
We can also mitigate the stress response by adopting a “challenger” mindset and looking for opportunities for growth and learning that comes with the challenge we are facing. For example, this quarantine is a great opportunity to build mental fitness and resilience skills, which can help enhance sport performance when back to training and competition.
Take a proactive and preventative approach and practice psychological hygiene on a daily basis.
Nutrition @ home
Nutrition Tips from CSIO
Nutrition for Athletes in Isolation
While athletes may find themselves in isolation during the COVID-19 pandemic, it is important to keep nutrition top of mind. Work directly with your team or institute nutritionist and follow these quick tips to ensure that you’re tailoring your nutrition to best suit your current needs and to maintain the training gains you’ve had all year long, while keeping your health optimized.
CSIO: Combating the COVID-19 Cravings &
fitness @ home
CKO SPRINT @ HOME WORKOUTS
CSIO Able Bodied Home Workout Template
The file below includes a General Fitness 2x/Week @ Home Program. It also includes videos links for exercises and a CORE EXERCISE MENU!
cross cko sprint challenge
Starting Tuesday May 12th, Canoe Kayak Ontario athletes will begin to "Cross CKO Sprint" by logging their kilometers over 4 weeks. There will be sponsored prizes each week, prizes for all athletes who complete the challenge, and a club burgee prize.
The Goal: To cross CKO Sprint as fast as you can (Total 360km - 15 km to each Canoe Club)
*If you cross CKO Sprint before the end of 4 weeks, continue to lap 2 to strive for highest KM count
Week 4: Canoe Kayak Canada Boutique
Week 2: Regatta Sport
Message from Regatta Sport:
RegattaSport is Canada’s premier watersport uniform supplier with over 30 years of experience and staff committed to making premium performance racing kit. 2020 has been challenging and we want to see you return safely to your water sports. To that end, RegattaSport is producing custom masks, proudly made here in Canada. Our “Defender Mask” line is available to clubs and teams across the country.
Please contact us today at email@example.com for more information and have our design team customize to your specifications.
Week 1: Wave Paddle Sport
Message from WPS:
Wavepaddlesport.ca is now the VAJDA canoe and kayak distribution center in North America. Mississippi Kayak and Wavepaddlesport.ca have teamed up over the past 10 years to provide unmatched sales and service of sprint racing canoes, kayaks and surfskis. WPS is now transitioning to take over the business in 2020.
Vajda has developed some awesome new product for 2020 and the demo's are here in Canada. The VAJDA ApeX K1 and C1 are brand new sprint models for 2020 that will rival the top speeds of all other manufacturers. The ApeX K1 line-up includes the thoroughbred ApeX, the ApeX Yurenia, ApeX 40, ApeX 46, ApeX 52 and the ApeX PARA providing clubs a seamless progression.
The new 2020 VAJDA Makai 43 surfski can jump up to maximum speed like a sprint boat allowing you to hop onto small waves effortlessly.
Contact Bevin if you have any questions regarding any of the new VAJDA product line.
Braca Canada Challenge
Braca Canada Challenge
Braca Canada Grand Prize & Participation Discount
At Braca Canada we understand that this is time at home can be hard. We are all in this together and if we can just stay home a little bit longer, we will all be able to get back on the water together.
For this weeks CKO challenge Braca Canada is going to award the winner with a Braca back pack and 10% off a new paddle order made before June 1, 2020.
We would also like to congratulate everyone who takes part in the challenge and offer 5% off all new Braca Sport orders made by June 1, 2020. All orders must be made by either contacting us by email firstname.lastname@example.org or DM us on our Instagram page @braca.canada .
To be eligible for the discount please provide a screenshot of your submission to CKO Sprint or post your video and tag @braca.canada
Colour in your calm contest with nelo canada
Online Colouring Resources:
While we strongly encourage printing off our templates and physically colouring, we understand that not everyone has access to printers and colouring utensils at home. If this is the case, here are some options for colouring online:
You can also download this scanner app to take a high-res copy of your artwork for submission
cko sprint live work-ins
CKO SPRINT LIVE "WORK-INS"
CKO Sprint will be hosting Facebook & Instagram Live home gym workouts every Thursday at 2:00 pm. Each week an Ontario athlete will lead the workout for all of us to participate in.
Week 6 (April 30th @ 2:00 pm) Natalie Davison
Week 4 (April 16th @ 2:00 pm) Maddy Schmidt & Simon McTavish
Whether you are training with your club, or at home, you can participate in these challenges. So grab a friend, a phone, and a timer, and get ready to showcase your off-season GAINZ.
In conjunction with the activities your clubs and coaches will be prescribing you, CKO’s Fitness Challenge will be a fun way to stay active and work off the boredom of being cooped up for an extended period of time.
How it works: