BEI LOON DRAGON BOAT CLUB

WINTER NEWSLETTER -JUNE,2026

FROM THE SECRETARY

Welcome to our Winter Newsletter. As the weather cools down, the paddling certainly doesn’t. There is still a lot happening from upcoming regattas, training camps, and lots more.

This newsletter will now be issued quarterly, bringing together all the important club news, achievements and upcoming events. Please take a few minutes to read through, particularly the information about our Member Protection Information Officers (MPIOs), upcoming surveys and Steve’s excellent article on base training.

A quick reminder about communication. Please email President@Beiloon.com.au for any concerns or requests and if it is Regatta related, please email the Coaches at Coach@beiloon.com.au

SURVEY – YOUR VOICE MATTERS

Please keep an eye out in your email for a Survey that will be sent out during the week commencing 8^th June, 2026. This survey gives every paddler the opportunity to share feedback on what’s working well and where we can continue improving. Your responses are confidential and is a great opportunity for the Committee and Coaches to get feedback in relation to many areas of the Club.

MEET YOUR MPIO’S

I would like to make you all aware of our MPIO Officer in the Club and the role of the MPIO Officer.

MPIO stands for Member Protection Information Officer. Our MPIO is Lesley Jones and very soon John Flaherty will be our second MPIO as soon as he has completed training. Below is what their role is: -

“Member Protection Information Officers (MPIOs) are an integral part of all levels of Australian sport, especially grassroots sport. MPIOs are there to listen to issues raised by members of any sport before triaging and referring them to the right place to find a resolution. The MPIO is responsible for providing information about a person's rights, responsibilities and options to an individual making a complaint or raising a concern, as well as information support during the process.

MPIOs don’t handle complaints or investigate grievances, and they don’t mediate between members or stakeholders. They’re also separate from the relevant Integrity Manager or the person(s) in authority regarding complaints, disputes and resolutions in your sport. MPIOs are an impartial party who are there to help guide people in the right direction.

MPIOs can be based within a club, association, a state sporting organisation, a national sporting organisation, or a national sporting organisation for people with disability.”

 WHATS COMING UP - CALENDAR

Remember to put your expression of interest down for all Regattas you are able to attend. If you have a last-minute cancellation due to illness, please always email the Coaches on coach@beiloon.com.au.

Also, if your attendance to Regattas changes and it is after the deadline it is important to email the Coaches not put it on Teamapp.

GLITTER, LAUGHS AND CELEBRATION END OF SEASON DINNER

Our end of year dinner was a great success and a lot of fun thanks to the hard work of Kathy, Sally Owen and the Social Committee. Everyone looked fabulous in their glittery attire.

Congratulations to our award winners.

Rookie of the Year – Heather Pryor and Wayne Gleeson

Commitment Award – Wynette Monserrat

Best Dressed – Anne Jones and Gerry Lake as well as a special mention to Anne Jones for once again producing her amazing cakes that are becoming a Club tradition.

TRAINING CAMP RETURNS! AND COME AND TRY DAY

By popular demand we will be holding another Training Camp which the Coaches are working on at present. This will be a 1-day event to be held in early September. As soon as the final date is decided on it will be put on Teamapp. For our newer members, the training camp focuses on perfecting technique, video feedback, training tips, stretching and strength work.

SAFETY UPGRADE ON THE WATER - DEFIBRILATORS

The Club has purchased two new defibrillators. These defibrillators are waterproof so they will be taken on our boats during training sessions. The defibrillator is very lightweight – 650 grams and easy to use. During the upcoming training camp, a representative from the Heartbeat Association will be attending to demonstrate the defib as well as offering heart checks for members.

CHASING AURORA DREAMS

A number of Bei Loon paddlers have been putting in the hard yards in pursuit of Aurora selection. We wish the following paddlers every success in their selection campaign.

These paddlers are: -

• Di Maher,
• Kerrie Lewis- Jones,
• Mitchell Burt,
• Rod, Power,
• Steve McKeogh,
• Nigel Farqhar,
• David Rissik, and
• Gordon Hirsch.

We also have trying out for the Pink Auroras: -

• Wynette Monserrat,
• Robyn Clarke,
• Denise Gammie,
• Suzanne Brown, and
• Lyn Ashton.

We wish them all good luck and already proud of all the benchmarks they are achieving.

PUSH UP CHALLENGE TAKES OFF

The Push Up Challenge is becoming more and more popular with our paddlers and our number participation increases every year. Have fun everyone it’s a great cause.

COACH’S CORNER – WHY BASE TRAINING MATTERS

 PREPARED BY STEVE MCKEOGH – PLEASE READ GOOD INFO

Base Training

Throughout the season, and especially over the winter months, we will do a lot of base training sessions, longer sets at lower intensity than we race at.

Why?

• Time spent training => Stamina
• Duration within aerobic thresholds => Oxygen capacity
• Technique => Habits, “muscle memory”

How?

A typical set might be 10min “Level 2” with lifts for 20 strokes each 2min. The lifts often vary to enable focus on technique elements (or just for a bit of variety), and duration may vary too. Level 2: 60% effort, good technique.

Lifts: 80-100% effort maintaining length / technique.

Avoid: Going too hard at the start. At the start, if you’re out of breath too much, your aerobic capacity is not improving. By the end of the drill, technique is failing.

Avoid: Lazy level 2, only put effort on the 20 stroke lifts. The main fitness benefits come from the Level 2 part of the drills, the lifts are just to remain focused.

Avoid: Technique/length changes between base and lifts. By keeping consistent action, with good technique throughout, you’re building muscle memory. At each transition (UP for 20, DOWN to L2) focus on length, movement, technique.

Intensity?

The lifts should always be 80-100% (controlled, maintain technique focus, aim for best power at whatever stroke rate is happening). But the lifts aren’t the focus of these sessions…

The base part of the drill (“Level 2”) depends on your individual goals. We sometimes say 60%, but recognize that individuals may be a little lower or higher than that.

• A social paddler may be content with 40-60% effort. Moderate exercise is good for heart and general health.
• A club paddler trying to maintain basic fitness through the off-season might want to work a little harder – 50-70% effort. A bit more pressure on your oxygen processing systems has a greater impact on your fitness.
• A competitive paddler hoping to be part of our championship teams next season (or aiming for NSW or Auroras teams) will be at the upper level of that range or a little beyond .. 60-75% effort. Aim to stay within your aerobic threshold – the main benefits of these training sessions come at that level (anaerobic training is a different type of session .. they’ll come later!).

How do I estimate the effort level? What does 60% mean?

• 60% indicates how much of your “potential effort” you are putting in. There are a couple of ways that you can assess your own effort level.

Breathing

Although subjective, it is actually a very good indication of effort, as it is directly related to the proportion of your oxygen capacity that you are using.

• Light effort <50%. Breathing will be relaxed, perhaps noticing slightly deeper breathing than when you’re resting. Compare to a comfortable walking pace on flat ground.
• Moderate effort – 50-65%. Breathing will be deeper, and you’ll probably become conscious of your breathing rhythm (e.g. breathing every stroke or every 2nd stroke). But you’re not feeling out of breath, and are able to talk reasonably comfortably(although of course you won’t while you’re paddling!). Compare to a fast walk, maybe a slight uphill slope, or a light jog.
• Aerobic threshold / anaerobic exercise – 65-80%. You’ll be feeling out of breath, very aware of your breathing rhythm, and won’t be able to talk in a conversational manner. Compare to running uphill, or trying to set your PB time for a medium/long distance.

Heart Rate

If you know your resting heart rate, your maximum heart rate, and can measure your heart rate during the training session (i.e. using smart watch or fitness tracker), then you can figure out the effort level based on the proportion of “heart rate increase” available to you:

• 0% effort: HR = resting heart rate.
• 100% effort: HR = maximum heart rate.
• 60% effort: HR = resting heart rate + (60% of the difference: maximum heart rate – resting heart rate).

Example: A paddler’s resting heart rate = 70bpm; their max = 150bpm, then 60% effort:

HR = 70 + (60% of (150-70))
      = 70 + 48
      = 118bpm.

You typically can’t watch your fitness tracker or see your HR while paddling. So you should review it when you get off the water, and figure out whether you should work a little harder for the next training session.

TRAINING TIMES – DON’T BE LATE

Don’t forget to be at training 15minutes before the session. Then we are able to be organised, have the correct number of boats and people seated so that the session starts on time.

• SATURDAY BE THERE 6.45AM
• SUNDAY BE THERE 7.45AM
• WEDNESDAY 5.45AM

Libby