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! 
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 ryan@ckosprint.ca.
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Upcoming Webinars:

Past Webinars:

Leading the Way: Working with 2SLGBTQ+ Athletes and Coaches
Dr Stephen Seiler - Polarized Training
Kevin Iwasa-Madge - Strength Training and Recovery
Chris Mehak & Brady Reardon - Road to Beijing
Will George - Canoe Kayak Biomechanics
Jason Boivin - Mental Performance
Melissa Lacroix - Sport Physiology
​
Updates & Health resources

Health Resources:
Yoga / athlete recovery

Yoga with Coach Chey

Week 4 Yoga
Week 2 Yoga
Week 3 Yoga
Week 1 Yoga
Mental health & wellness

Mental Health

Use the “CANADA” approach to manage uncertainty:
Check-in, Accept, Navigate, Adapt, Discuss, Act
Canadian Centre for Mental Health and Sport - COVID-19
"British yachtswoman Dee Caffari has spent up to six months alone at sea whilst sailing around the world. Though her self-isolation was self-imposed, she is expertly placed to offer you constructive and practical advice on coping with isolation caused by COVID-19. "

1) Stay in touch with friends and family, Dee advises. Just one chat a day can lift your spirits. 
2) Focus on what you can control and make a manageable daily plan. 
3) Use this situation as an opportunity to change your behaviour for the better. 
​
Read full article here
Game Plan COVID-19 Resources:
Psychology Today: 10 steps to coping with isolation
  1. "Normalize your feelings. 
    "It is normal to feel anxious, afraid, helpless and overwhelmed when dealing with a trauma. ... But you are also entitled to do what you can to feel less bad—even to feel better at times. So, let’s work on what we can control—and realize that we cannot control what we do not know.
  2. Reach out to friends and family. 
    ​"Just because you are “shut in” doesn’t mean you are “shut off." ... So, think about taking that step and call some people. Video platforms are also very useful. Use Skype or Zoom or other free services to actually see each other. Keep track of your experience and how it feels after. Try to reach out to someone every day."
  3. Schedule daily activities. 
    "    Make a list of things that you can do during the next day. This is your TO DO LIST FOR TOMORROW. The great thing about a list for the next day is that you wake up and you know that there are things that you will do. This will give you an hourly purpose, a sense of being effective, and will help distract you from your worries. ... At the end of the day look at your TO DO list and check off what you did and what it feels like to have done it."
  4. View this as free time. 
    "    You probably are familiar with the feeling that you never have enough time to do what you want to do. But now you have plenty of time. ... This is your time to do what you want to do. So, use it wisely."
  5. Do what you have been putting off. 
    "    When thinking about your free time you can identify the tasks that you have been putting off. ... So, make a PROCRASTINATION LIST and start working on it. This might be household chores, reorganizing that closet, decluttering your apartment or house, contacting people you have fallen out of touch with, or cleaning your home."
  6. Get some exercise. 
    "    You can stream youtube videos that can serve as your personal trainer to nag you to get some exercise in your home. ... Getting your pulse rate up, pushing yourself a little more will get those endorphins going. Go for it. Just DO IT."
  7. Eat and drink wisely. 
    "    When we are stressed we often overeat or eat junk food or drink too much. Keep an eye on this problem. In fact, why not dedicate this time to getting really healthy? ... Another opportunity that you have right now is to cook creatively. ... You can even get back to the basics your grandparents knew—like making your own bread, healthy soups, and other creative and delicious things for your home-made menu."
  8. Make a list of reading and videos. 
    "     It’s wonderful that you can access a lot of free books through your public library--- you can download e-books and audiobooks for free. Go to your public library website and see how you can access these items."
  9. Support someone who is having a difficult time. 
    "    We are all in this together and we need to support each other. One way of feeling connected and finding meaning is to check on someone who might be having an especially difficult time. ... - Making that call or sending a text to see how they are doing might make someone feel less isolated. And you will feel better doing it. Ironically, sometimes when we help someone else we give the most help to ourselves."
  10. Challenge your hopelessness. 
    "    We need to take this pandemic seriously because many people will die. ... It is possible that things might subside or that the virus will not be as virulent as we now believe. We don’t know. But rather than trying to predict the future try to focus on today and the next week. Don’t use your emotions to predict what life will be like next month."
Read the full article here
​
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” 
CKC Athlete Mental Health Awareness Guide
File Size: 1075 kb
File Type: pdf
Download File
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.
Picture
Figure 1. Psychosocial Phases of Disaster (adapted from Zunin & Meyers, 2000) NOTE: The intensity and duration of these phases vary and may also overlap. People and subgroups may experience different phases at any one time.
Following is a brief summary of each phase, with examples of how they may be currently manifesting themselves in the sport context. It is beneficial for us to reflect on each phase to be able to recognize when we may be progressing or regressing from one phase to the next. Identifying examples supporting our experiences in each phase can foster not only self-acceptance and self-compassion, but also self-awareness to recognize specific needs we may have to effectively cope and overcome challenges. Take some time to contemplate the phase that best characterizes you and your NSO at the moment within this COVID-19 pandemic.

Heroic Phase
  • In the immediate aftermath, the heroic phase prioritizes survival and promotes safety of others.
  • The community focuses energy and activities into assisting others, providing emergency responses, and attending to impacts of the disruptions. 
  • Sport context examples: Getting teams/athletes back to Canada, national team athletes reaching out to youth to help them through challenges, health prioritized over all else.
Honeymoon Phase
  • This phase is characterized by optimism in the community/individuals and formal assistance becomes readily available. 
  • Community bonding occurs as a result of sharing the experience and giving/receiving support.
  • Mental health supports are visible and seen as helpful, they are more readily accepted, and provide a foundation for the future. The difficulty of what is to come becomes apparent and fatigue sets in.
  • Sport context examples: #ONETeamCanada, posting group workouts, optimism through social media, concerns about access to training and future.
 
Disillusionment Phase
  • In this phase, the reality of the disruption sets in (economic impacts, strenuous rebuilding process). 
  • Fatigue sets in, symptoms related to stress intensify, and hope decreases.
  • Complaints related to abandonment, unfairness, and incompetence become vocalized. 
  • Sport context examples: Frustration that the ‘goal post’ continues to move (no training for weeks, now months), anxiety about job security, fatigue and decreased motivation with modified training routines.
 
Recovery and Reconstruction Phase
  • This phase involves rebuilding what was lost and there is an ongoing need to readjust and grieve losses.
  • The repair and mitigation efforts initiated in the early phase become apparent and impact personal growth. 
  • There is an ability to see opportunities and re-examine life priorities, and confidence is built by building relationships and overcoming challenges.
  • Sport context examples: Reintegrating into group and center training, crafting new training and competition goals and plans, grieving lost opportunities, restructuring given economic impacts. 
 
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.
 
Emotional Tolerance
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) 
 
Stress Management
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). 
Stress management 
·       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
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. 
Paddling technique video review playlists

CKO Sprint Paddling Technique Playlists
Nutrition @ home
Every Saturday CKO Sprint will post new recipes made by our athletes! Please contact us on facebook, instagram, or email to submit your recipes!

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.
​
  • KEEP TO A REGULAR EATING SCHEDULE: 
    This will prevent boredom and mindless eating, which can lead to excess unwanted (and needed) calories! Ask yourself Are You Hungry first, if YES, then PLAN what you will have, and listen to satiety cues and stop when you’re full!
  • KEEP THE FIBRE UP!: 
    If you’re moving less overall due to confined spaces, be sure to get adequate amounts of daily soluble and insoluble fiber to keep the bowels moving while also helping you to feel fuller longer; preventing the late night Netflix munchies.
  • STAY HYDRATED: 
    Dehydration can increase levels of stress hormones, something we all don’t need more of right now.  Drink 2-4 L of fluid such as water, carbonated water, tea, coffee, milk, or small amounts of 100% juice. If your first urine after waking up is the colour of lemonade, you’re doing well. Limit Alcohol!
  • REDUCE OVERALL ENERGY INTAKE: 
    Depending on what types of at home training you’re doing, it is most likely that your total volume and intensities will be decreased from normal training loads.  It will be individual but can average a reduction from 500-1000 calories/day, mainly from starchy and simple carbohydrates (Grains and Fruits) and fats. See example below. TIP: reduce your usual plate/bowl size to reduce overall portions and limit snacking.
  • KEEP PROTEIN HIGH!: 
    It is important to continue with your regular protein needs, as this will help to minimize any lean muscle mass loss during reduced strength training. Focus on high quality proteins: Poultry, meat, fish (canned or dried!), eggs, dairy (and lactose free dairy), soy (edamame), and quinoa (good sub when there is no rice!). 
  • CONTINUE WITH YOUR REGULAR NUTRITION SUPPLEMENTATION PROTOCOL:
    This means if you were taking for ex. iron, Vitamin D, B12 etc. for clinical deficiencies, DON'T FORGET TO CONTINUE THEM!
Read more from CSIO here

CSIO: Combating the COVID-19 Cravings &
​How to Manage Stress Eating During the Pandemic

It is without question that we are all dealing with at least some form of stress right now, so it’s no surprise that we may be faced with stress/emotional eating. It IS a real thing and it is NOT your fault! 
 
In acute times of stress, we release cortisol and during prolonged stress, which is what we are now experiencing, can elevate cortisol levels, which can increase hunger. This coupled with the challenge of being in close proximity to the kitchen: pantry and fridge, can make it even more difficult to stop the endless grazing! People manage stress differently; some like to bake and try new recipes, (which also makes it a challenge to be disciplined enough not to indulge on the sweet new creations!) and some people may eat less. If you are skipping meals, you could be more prone to emotional eating or even binge-eating in the evening.
 
Here are some other factors that may contribute to mindless (over) eating/snacking:
1.      How you manage stress
2.      Your Surroundings
3.      Schedules! (or lack there-of!)
4.      Food Availability
5.      And…your emotions!
 
Below are some strategies that will help you ward off the endless grazing and get back to better eating habits.
 
1. MANAGING STRESS:
·       Keep active!!
·       Don’t sit longer than 3 hours at a time
·       Call an old friend
·       Try a new or old skill
 
2. YOUR SURROUNDINGS:
Get out of the kitchen! Try to set up your workout and space in a designated area AWAY from the pantry and FRIDGE!
 
3. SCHEDULES:
…Are so important! Try to stick to your daily scheduled/plan just as you would if you were in regular training, with your pre-prepped scheduled meal and snack times! Pack your lunch/snacks and recovery foods the night before as you would have when you were leaving the house! Finding a sense of normalcy will help you keep regular eating habits. Ensure you are still eating every three to four hours to ensure you are getting sufficient nutrients to manage your health.
 
4. FOOD AVAILABLITY:
What foods are stocked in your home have a significant impact on our food choices. Don’t Stockpile Food! A good rule of thumb: use what you have at home before buying more! Allow yourself to buy ONE of your FAVOURITE treat items each weekly (or every other week) grocery shopping trip.
 
Planned snacks! Focus on high fiber high protein snacks to help you feel full longer to curb those cravings! STRIVE FOR 20g Protein 4-5 x/Day and a minimum of 25 g fiber!
 
Quick Basic Snack Ideas:
·       Handful of almonds/seeds
·       Easy protein balls (https://www.floridacitrus.org/oj/recipes/no-bake-orange-protein-balls/)
·       Greek/Skyr yogurt or Cottage cheese (add some canned, dried or fresh fruit!)
·       Trail mix: ½ c Chex or Cherrios with ¼ cup almonds and ¼ c dried fruit (stick to 1 cup serving) with some added Easter Treats (smarties) to satisfy the sweet tooth
·       Whole grain muffins/crackers/granola/granola bars
·       Veggie sticks with Tzatziki or nut/soy butters
 
Don’t forget to hydrate! It will also help to keep you from excess snacking! Beware of calorie dense fluids such as specialty coffees, alcoholic beverages. Instead try a ½ cup 100% Orange Juice with sparkling water or other homemade smoothies and flavored waters, along with decaf teas and coffee. 

Food Safety Tips from CSIO

TIPS FOR SAFE GROCERY SHOPPING                                                                                          
While grocery chains have  ramped  up cleaning and sanitation measures to keep customers safe, it is essential that we also maintain proper hygiene when grocery shopping. 
  • When at the store, touching surfaces and objects such as shopping carts, freezer door handles, and grocery items are inevitable.
  • Use disinfecting wipes to wipe down baskets and shopping carts, freezer door handles. (Discard used wipes immediately after use and wash your hands when possible.)  Health Canada has published a list of hard surface disinfectants that are likely to be effective for use against COVID-19.
  • Keep your distance (2 m)! Follow the one-way signs in the aisles. 
  • Opt OUT OF RECEIPTS!
  • Latex gloves are not durable and designed for everyday activities, like grocery shopping. They can rip easily and making them ineffective to protect you. Gloves require proper discarding and frequent changing after use. They should be reserved for our front-line workers. You can use your own gloves (and wash after use) or simply practice good hand hygiene and use a hand sanitizer (with 70% alcohol) as you leave the store and wash your hands immediately when you get home after your grocery trip.
  • Visit stores during less busy hours. 
  • Bag your groceries yourself to minimize touching by the store clerk or use the self checkout.
  • It is advised NOT to use your own re-usable bags. Use single use bags and discard after use and wash hands thoroughly after touching.
 
AT HOME
Currently, there are no documented cases of COVID-19 that were infected by viral transmission through food . However, the New England Journal of Medicine states that the virus can remain viable on hard surfaces, such as:
  • Plastic and steel, for up to 3 days 
  • Cardboard, for 24 hours
  • Copper, for 4 hours
 
This makes food packaging potentially a risk particularly if that packaging has the virus on it then one touches their own mouth, nose, or possibly their eyes. This is not thought to be the main way the virus spreads because of poor survivability of these corona viruses on surfaces. There is likely very low risk of spread from food products or packaging.
 
BEST PRACTICE RECOMMENDATIONS
  • Set aside non-perishable groceries in a place in your point of entry in your home (i.e garage) for 72 hrs. before using them to allow for the virus to become inactive. 
  • Set up a cleaning station to avoid contaminating your food or other surfaces in the house. 
  • Consider disinfecting packaging with common EPA-registered household disinfectants OR discard the packaging and re-package in your own clean bags or containers.
 
HOW SHOULD I CLEAN MY FRESH PRODUCE?
YOU DO NOT need to sanitize your fruits and vegetables! Simply washing under running water for 20 seconds is sufficient. The US Food and Drug Administration (FDA) doesn’t recommend using soap and water when cleaning because these are  not approved or labelled  by the FDA for use on foods due to the risk of soap residues remaining and causing gastrointestinal discomfort.
 
You may consider using a scrub brush to cleanse your produce better. Don’t forget to  clean  the scrub brush thoroughly with soap and water after each use. 
 
FOOD SAFETY                                                                                                                           
Food safety, personal hygiene and equipment cleaning should always be a priority when handling food. This is particularly true in the case of fresh fruits and vegetables. Corona viruses are killed by  common cleaning and disinfection methods  and by cooking food to  safe internal temperatures . Check out the Canada.ca/Public-health site to learn more about  food safety .
Read more from CSIO here
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!
General Fitness @ Home
File Size: 19 kb
File Type: docx
Download File
TPASC Weekly Schedule & @ Home Workouts
File Size: 292 kb
File Type: pdf
Download File
Access CKO Sprint's Athlete Support Google Drive for more @ Home Resources
community

 Paddling Community @ Home Resources

Sports Community @ Home Resources

Special Olympics Ontario: Healthy @ Home
Game Plan: COVID-19 Resource Hub
How Team Canada Athletes are Leading the Way at Home

Join Our Online Community
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

Instructions:
  1. Athletes will log their kilometers from training sessions each week.
    Kilometers can be in any form: running, cycling, paddle machine, walking, etc. 
  2. Submit your kilometer count at the end of each week into the google form. *Submit Week 1's total kms for week 1, Week 2's total km for week 2, etc. 
    FIRST SUBMISSION DUE SUNDAY, MAY 17TH 11:59 PM
  3. Track your teammates and competitors' progress (kilometers and canoe club location) on the live results page
  4. Track club points on the leader board on the live results page.
    Points will be awarded for each canoe club passed (every 15 km)
  5. Sponsored prizes will be announced each week. Winners will be drawn randomly from all participants during that week. 
  6. Every athlete that crosses CKO Sprint will be awarded with a challenge completion CKO Sprint T-Shirt
  7. The canoe club with the highest points after 4 weeks will be awarded with a club burgee prize 

Prize Draw

Week 4: Canoe Kayak Canada Boutique
  • Prize: CKC Prize Pack - Contest Design T-shirt, CKC Hat, and CKC Sticker
    * Items can be exchanged for other CKC merchandise of equal value
    ​
For the final week of the Cross CKO Sprint Challenge, we are very excited to partner with the CKC Boutique. Canoe Kayak Canada will be launching a new line of merchandise in their boutique very soon! https://shop.canoekayak.ca/
Week 2: Regatta Sport
  • Prize: 2021 Canada Summer Games Gift Pack

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 teams@regattasport.com for more information and have our design team customize to your specifications.

Week 1: Wave Paddle Sport
  • Prize: 2 Vajda Roof Rack Pads

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.
bevin.wps@gmail.com
613 295-9043
coach resources
Braca Canada Challenge

Braca Canada Challenge

  1. Watch our video tutorial on this week's challenge
  2. After practicing, submit a video of your ATTEMPT of one or all of the exercise challenges wearing your club jersey
    * the objective of this week's challenge is to try something new. Your submission will not be graded by technique. Safely attempt to execute these exercises (whether your video is perfection or a blooper reel) to earn your club points & a chance to win the grand prize
  3. Submit your video to CKO Sprint on Facebook or Instagram
  4. Submissions due Sunday May 10th 11:59 PM
  5. Club points will be awarded for each entry
  6. One random winner will be drawn for the Braca Canada Grand Prize (see below)
Exercises:
  • Pistol Squat
  • One Arm Push-Up
  • No-Hand Stand Up
​

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 bracasportcanada@gmail.com 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 
CKO Sprint has partnered with Nelo Canada for a new challenge this week: Colour in your calm

This week our focus is taking a break from our screens and social media, and exercising our creative muscles.
There are a lot of health benefits with the activity of colouring such as reducing stress and anxiety, quieting restless thoughts, taking a mindful break from life, and being creative! 

There are two different colouring templates categories (printable files below). 
1) Boat Design - pick a canoe or kayak and create a boat design!
2) Scenic Paddler - pick a discipline and make the image come to life with colour!

Both categories will randomly select a winner & prize. More information on the contest below. 

You don't have to be an artist to participate in this contest! Dig up some colouring utensils (or use an online colouring platform) and have some fun

Contest

WHO: Contest is open to all CKO members 
WHAT: Colour in your favourite boat design and/or scenic paddler. There is no limit on colours, mediums, or creativity!
WHEN:
  • Contest begins MONDAY APRIL 27th.
  • Submissions due SUNDAY MAY 3rd.
  • Winners announced MONDAY MAY 4th.
​SUBMIT: Submit a scanned copy or picture of your artwork to CKO Sprint via instagram direct message or facebook messenger. ​
  • Provide your name, club, and email on the colouring template. Submissions are due Sunday May 3rd
  • Post a photo of your art on social media and tag us! ​@CKOSprint @NeloCanada #colourinyourcalm
PRIZES: Winners will be selected randomly from a draw, not by merit. Two winners will be selected; one for the boat design and one for the scenic paddler. 
  • Boat Design: Nelo Canada will re-create the winner's boat design as an official Nelo graphic illustration and will share the creation as a video on their instagram. The winner will also receive a Nelo Canada T-shirt (value $25-$28.) Boat design is not available for actual use.
  • Scenic Paddler: Nelo Canada will draw one winner to receive a Nelo Canada Crew Neck Sweatshirt (White or Black with Nelo Logo - Colour of your choice... see image)
colour_in_your_calm_boat_design_canoe.pdf
File Size: 645 kb
File Type: pdf
Download File
colour_in_your_calm_scenic_paddler_canoe.pdf
File Size: 630 kb
File Type: pdf
Download File
colour_in_your_calm_boat_design_kayak.pdf
File Size: 668 kb
File Type: pdf
Download File
colour_in_your_calm_scenic_paddler_kayak.pdf
File Size: 1039 kb
File Type: pdf
Download File

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 5 (April 23rd @ 2:00 pm) Rowan HK & Drew Hodges

Week 4 (April 16th @ 2:00 pm) Maddy Schmidt & Simon McTavish

Week 3 (April 9th @ 2:00 pm) - Erica Scarff

Week 2 (April 2nd @ 2:00 pm) - Mark Oldershaw ​​
#CKofitnesschallenge

#CKOFITNESSCHALLENGE

Week 1: Max Plank - Complete!

Week 2: 1 Minute Push Up 
​- Completed! 

Week 3: 15 Burpees- Complete!

Week 4: 1 Minute Dips- Complete! 

Week 5: Leg Trio - Complete!

Week 6: TP Superman - Complete! See Results here
Final of Round 1! 
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:
  • ​The challenge is open to ALL CKO members including Sprint, WhiteWater and Marathon
  • We will be posting a new challenge through our Facebook & Instagram account on Tuesday each week for you to complete @CKOSprint
  • Video yourself completing the challenge and submit it our Facebook through Messenger by the following Sunday.
    ​If you don’t have a Facebook account & would like to submit an entry through other means, please contact us so we can set that up for you!
  • Results from each age and gender category (U10, U12, U14, U16, U18, U21, Open, Masters (25+), Para & Special Olympics) will be published on Mondays (Go to Results Page)
  • Results will be ranked and club points will be awarded for the Top 8 participants in each category
  • At the end of the Fitness Challenge (to be determined) prizes will be awarded to the clubs with the highest combined weekly challenge scores in each age and gender category
  • REMEMBER TO INCLUDE YOUR NAME, CLUB, AND AGE IN EACH SUBMISSION
  • If you have any questions email CKO Sprint’s Technical Director, Ryan Blair at ryan@ckosprint.ca

CONTACT
​​Ryan Blair 
​Technical Director, Canoe Kayak Ontario (CKO) Sprint
T 647 505-9476
​ Email:  ryan@ckosprint.ca
​

​
​© Canoe Kayak Ontario (CKO) Sprint 2018