Everyone in PRG has some way of keeping themselves psychologically motivated to push their physical limits at every practice and every game. Goldy in particular loves to share motivational quotes she comes across, and a number of our skaters have been passing around books about the mental game that applies to any sport. The next few items in my list are my personal mottoes that have kept me going through all the challenges of PRG training.
3) PAIN IS IRRELEVANT
You're going to find yourself in pain as a derby skater, in a couple of different ways. Fatigue will have your muscles burning during endurance, strength training, and scrimmage. Your quads will beg you to stop skating, or at least stand up straight a little instead of squatting so low. Don't listen to them! Ask yourself, are my quads really out of juice? Or are they just complaining 'cause they're in pain? The answer is B: They're just complaining 'cause they're in pain. And guess what. PAIN IS IRRELEVANT.
I chant that phrase in my head every practice. In fact, I used to yell out loud at my legs during endurance when they really really wanted to quit. "You're not done yet, fuckers! Keep skating, goddammit! Left... Right... Left... Right..." It seriously got me through by focusing my willpower. Your body can do more than it wants to admit, but you've got to play the mental game to make it obey.
The other kind of pain you'll face all the time is the kind that leaves bruises: Getting hit by other skaters, or by the floor, or possibly by the wall on an unlucky day. Now broken bones, sprains, and concussions are very possible, and if something bad like that happens you're probably going to know about it via pain signals. But 99% of the time, when you feel pain from getting knocked to the ground, no permanent damage has befallen you. It's just your body going "WAAAH! Mom, she hit me!" And what does that mean? It means your body's a weenie and you need to tell it to shut up!
When you hit the floor and end up with a nice bump to your butt cheek or shoulder or something, but no real damage, it's often a natural reaction to take a second to be like "Aaahh, that smarts!" before getting up again. But that accomplishes nothing apart from wasting time. It's just pain. Pain is irrelevant. As soon as you hit the floor, you need to get back on your feet. No getting up to one knee and taking a second to pause. Up to your feet. You're a machine. A terminator. You're here to win a bout, and and your teammates are counting on you. There's not a second to waste on acknowledging meaningless pain.
Having a motto to chant in moments like that can really help focus you and get you up quickly. I like "Pain is irrelevant!", but if that doesn't work for you, find something that does.
4) FEAR IS IRRELEVANT
As a newbie derby skater, fear can come into the equation pretty often. And by fear, I mean that little twinge of hesitation, worry, or self-consciousness. Can I do this maneuver? Could I end up hurting myself in this drill? Will I be the worst one out there? What if I fall on my butt and look like a total n00b?
Guess what. You ARE a total n00b! And none of these questions are productive. It might take some time to really sink in, but no one out there is judging you. It's hard to learn this stuff, and we've all been there and know exactly what it feels like.
When you're asked to do a skill you've never done before, just do it! Don't think, "Okay, I'm gonna try to do this..." Just freaking do it! Yes, technically you ARE *trying* to do it, and there's a good chance you won't accomplish it the first several times. But telling yourself that doesn't help you. The only way you learn is by doing. You can't think your way through a skill right off the bat. You need to just go for it and see what it feels like. If you mess it up, you'll see what it feels like to mess it up, and that will help you learn. Once you've jumped in and tried it a few times, you'll have some experience to work with and you can start thinking about what went wrong and get some feedback from other skaters. But that twinge of fear at the outset is... you guessed it: totally irrelevant!
Fear of hurting yourself? This is totally understandable. It's possible you might get injured in the process of derby training. It happens. We take steps to mitigate the possibility of injury: Pads, helmets, and mouthguards; proper falling technique; strength training helps support bones; skill training that works you up gradually from the basics. But this is a full-contact sport, and there's always the possibility of injury. One question generally clears up any hesitation in this department: Would I rather eliminate the possibility of injury, or play roller derby? It's pretty simple. Yeah, there's a chance you'll get hurt. But FEAR of that possibility is irrelevant. The chance is there whether you're afraid of it or not. If you find yourself a little nervous, chant that motto in your head and remind yourself.
Will I be the worst one out there? What if I fall on my butt and look like a total n00b? Don't worry. At some point, in some exercise, you WILL be the worst one out there. It's not a question. And even more often than that, you WILL fall on your butt and look like a total n00b. Get over it early, 'cause it's gonna happen. There's nothing you can do about it. Get out there, fuck up, and own it. Be proud of it. You're learning, and there's no shame in any of this.
5) KEEP GOING UNTIL YOUR LEGS LITERALLY GIVE OUT OR YOU PUKE (or practice ends)
This is akin to "You can rest when you're dead". Except sometimes these consequences actually happen.
This is mostly about endurance training, at least for me. In "Pain is Irrelevant" I talked about how your legs are just complaining because they're in pain, not because they're actually out of juice. Well, once you've pushed through the pain and made your legs keep going, there is an eventual physical limit on how far they can go. The problem is, you don't *really* know what that limit is. It's much, much further than you think. So, just keep going until you hit it. Never admit that you're about to hit it, 'cause you're probably wrong. You've got more left than you think. Just keep going. If you hit that limit before practice ends, what's the worst thing that happens? You fall over. "Oh no! I fell down in roller derby!" Yeah, it's not a very big deal. Just try not to fall in front of anyone.
Once you've been in the program for a month or so, you're not really likely to hit that hard limit anymore. Endurance will end long before your legs give out. But the motto helps remind me that *I* don't really know my own limits, and I need to keep pushing.
As for puking... well, it's not glamorous, but it happens. I've only puked once, and it was right after a round of endurance assessments (which you will learn to both dread and love. If you're a masochist.) I'm certainly not the only skater in the league who's puked after pushing myself really hard. Lots of the vets have puked, or still do on rare occasion. You pretty much know something's awry. Get off the track, find a trash can, do your thing. Then get some water, take a minute if you need to, and get back out on the track.
Nobody likes to puke. But there's a risk of it happening when you push your physical endurance limits. And you've got to push those limits if you want to get better. Anyway, it's not like it happens all the time. Like I said, I've only puked once in derby.
Tuesday, November 15, 2011
Monday, November 14, 2011
The Circle of Derby Life, Part 2
NOTE: I strongly encourage everyone to further research all the topics I'm talking about in these Circle of Derby Life articles. I'm writing these because I know it's often easier for people to start off by clicking a link to a friend's blog than simply forging out unto the web to try to learn all this stuff. Also, being a PRG insider, I can speak to some of the specifics of the very training my readers will be facing. So I hope this is a good beginning to get you thinking, but I'm not an authority on nutrition and stuff.
2) NUTRITION & EATING HABITS
I was never athletic before I got into derby at 29 years old. So I'd never eaten in preparation for serious athletic exertion. Given that background, it was easy to think I was eating well as long as I was going for generally wholesome, nutritious food and avoiding junk and fast food. As I would soon learn, however, there are specific nutrients you MUST make sure you get in order for your body to actually make use of the wholesome energy you're feeding it.
Again, I'm not a nutritionist. But once I got the following things in order, I noticed an awesomely positive effect on my muscle fatigue and overall endurance.
Potassium - This is plentiful in bananas, as many people know. And bananas are a fantastically convenient type of fruit to eat on-the-go. Unfortunately, I think I'm mildly allergic to bananas, 'cause they always make my mouth and throat itch. The good news is a number of other foods are high in potassium. Just not foods I was in the habit of eating before I got into derby. Off the top of my head: yogurt, tomatoes and broccoli. I've always loved broccoli, but it doesn't tend to be something I eat early in the day, pre-practice. There are also plenty of cereals and energy/nutrition bars that are high in potassium. Check out the labels and find some you like to keep around.
B-Vitamins - I've been taking a B-complex supplement for years now, since before derby. So I can't really describe the effect it's had on my derby performance. But I can say it was a noticeable energy boost when I started taking them. B-vitamins aren't energy in and of themselves. They're another nutrient your body needs to make proper use of the energy you consume in other foods.
Protein - You can get protein in lots of places, as I'm sure you know. The point I want to make here is *when* you should be getting protein. Not only do you want to get some protein in your pre-practice diet, but you should have some protein ready to eat within a half-hour of finishing practice. A protein shake or bar, some milk, something. You create little microscopic tears in your muscles when you work out, and when they rebuild themselves they add mass and make themselves stronger to adapt to your activity. From everything I've read and heard, the 30 minutes following the end of your workout are the prime window for feeding your muscles the protein they need to rebuild. I always keep a Clif bar on hand for the car ride home. Other skaters bring their favorite protein bar, protein shake, or bottle of chocolate milk.
Complex Carbohydrates - Obviously, you need to provide the basic energy source for your body. Protein and carbs both provide energy, and you should be getting both in your pre-practice diet. Avoid sugary stuff that will leave you crashing later. You want complex carbs like pasta, rice, whole-grain bread and cereals. Find what you like and make a habit out of it. I used to do pasta or rice, but if I didn't have it already cooked beforehand I'd often leave myself short on time. So I took to faster, more convenient sources of complex carbs, like cereals, that also have other nutrients I need.
Vitamin D3 and Calcium - These guys are good for your bones, which are subject to possible breakage in any full-contact sport. I take a D3 supplement to make sure I get enough, and I tend to eat foods with plenty of calcium anyway. Drink your milks, kids. Or soy milk. Or whatever calcium source you like.
I'm SURE there are other important nutrients that I don't think about. And some of the things I listed seem like "duh" items, but it's pretty easy to overlook eating enough protein or carbs now and then, and it can really hurt when you get to practice and find yourself short on fuel. So the point here isn't necessarily telling you about the nutrients themselves, but reminding you to keep them in mind in your pre-practice diet.
Timing is also pretty important. Generally, I try to eat in the form of several small, light snacks throughout the day before practice, and it works well for me. Plus, I stop eating about 2 hours before practice and just continue drinking water. Having food sitting in your stomach while skating can drag you down, and even make you more prone to puking in certain circumstances (I'm looking at you, endurance assessments!).
So what do *I* eat on a practice day? Lately, I've been starting the day with a bowl of Special K Protein Plus cereal. Then at some point I'll have a bowl of yogurt. Then around 5pm I'll have a Clif bar and that's it until after practice. Now, I'll probably munch on other things too, but those 3 items are rich in the important nutrients I want to make sure I get. This is the pre-practice diet I've been happiest with so far, but I'm sure I'll get bored with it and change it up eventually. It's just an example to help you get thinking about what'll work for you.
What happens if you don't get the proper nutrients? More than just getting tired faster. You can end up nauseated, or dizzy and light-headed, even risking passing out on the track. Or you can find your legs shaking to the point where you can't accurately control them and balance yourself. I've been there, and it sucks. Prompted me pretty quickly to take a look at what was missing, with advice from some of the PRG vets.
2) NUTRITION & EATING HABITS
I was never athletic before I got into derby at 29 years old. So I'd never eaten in preparation for serious athletic exertion. Given that background, it was easy to think I was eating well as long as I was going for generally wholesome, nutritious food and avoiding junk and fast food. As I would soon learn, however, there are specific nutrients you MUST make sure you get in order for your body to actually make use of the wholesome energy you're feeding it.
Again, I'm not a nutritionist. But once I got the following things in order, I noticed an awesomely positive effect on my muscle fatigue and overall endurance.
Potassium - This is plentiful in bananas, as many people know. And bananas are a fantastically convenient type of fruit to eat on-the-go. Unfortunately, I think I'm mildly allergic to bananas, 'cause they always make my mouth and throat itch. The good news is a number of other foods are high in potassium. Just not foods I was in the habit of eating before I got into derby. Off the top of my head: yogurt, tomatoes and broccoli. I've always loved broccoli, but it doesn't tend to be something I eat early in the day, pre-practice. There are also plenty of cereals and energy/nutrition bars that are high in potassium. Check out the labels and find some you like to keep around.
B-Vitamins - I've been taking a B-complex supplement for years now, since before derby. So I can't really describe the effect it's had on my derby performance. But I can say it was a noticeable energy boost when I started taking them. B-vitamins aren't energy in and of themselves. They're another nutrient your body needs to make proper use of the energy you consume in other foods.
Protein - You can get protein in lots of places, as I'm sure you know. The point I want to make here is *when* you should be getting protein. Not only do you want to get some protein in your pre-practice diet, but you should have some protein ready to eat within a half-hour of finishing practice. A protein shake or bar, some milk, something. You create little microscopic tears in your muscles when you work out, and when they rebuild themselves they add mass and make themselves stronger to adapt to your activity. From everything I've read and heard, the 30 minutes following the end of your workout are the prime window for feeding your muscles the protein they need to rebuild. I always keep a Clif bar on hand for the car ride home. Other skaters bring their favorite protein bar, protein shake, or bottle of chocolate milk.
Complex Carbohydrates - Obviously, you need to provide the basic energy source for your body. Protein and carbs both provide energy, and you should be getting both in your pre-practice diet. Avoid sugary stuff that will leave you crashing later. You want complex carbs like pasta, rice, whole-grain bread and cereals. Find what you like and make a habit out of it. I used to do pasta or rice, but if I didn't have it already cooked beforehand I'd often leave myself short on time. So I took to faster, more convenient sources of complex carbs, like cereals, that also have other nutrients I need.
Vitamin D3 and Calcium - These guys are good for your bones, which are subject to possible breakage in any full-contact sport. I take a D3 supplement to make sure I get enough, and I tend to eat foods with plenty of calcium anyway. Drink your milks, kids. Or soy milk. Or whatever calcium source you like.
I'm SURE there are other important nutrients that I don't think about. And some of the things I listed seem like "duh" items, but it's pretty easy to overlook eating enough protein or carbs now and then, and it can really hurt when you get to practice and find yourself short on fuel. So the point here isn't necessarily telling you about the nutrients themselves, but reminding you to keep them in mind in your pre-practice diet.
Timing is also pretty important. Generally, I try to eat in the form of several small, light snacks throughout the day before practice, and it works well for me. Plus, I stop eating about 2 hours before practice and just continue drinking water. Having food sitting in your stomach while skating can drag you down, and even make you more prone to puking in certain circumstances (I'm looking at you, endurance assessments!).
So what do *I* eat on a practice day? Lately, I've been starting the day with a bowl of Special K Protein Plus cereal. Then at some point I'll have a bowl of yogurt. Then around 5pm I'll have a Clif bar and that's it until after practice. Now, I'll probably munch on other things too, but those 3 items are rich in the important nutrients I want to make sure I get. This is the pre-practice diet I've been happiest with so far, but I'm sure I'll get bored with it and change it up eventually. It's just an example to help you get thinking about what'll work for you.
What happens if you don't get the proper nutrients? More than just getting tired faster. You can end up nauseated, or dizzy and light-headed, even risking passing out on the track. Or you can find your legs shaking to the point where you can't accurately control them and balance yourself. I've been there, and it sucks. Prompted me pretty quickly to take a look at what was missing, with advice from some of the PRG vets.
The Circle of Derby Life, Part 1
So championships are over (Yay Gotham for bringing the Hydra back to the east!), and Philly's tryouts are coming up this Sunday. The circle of derby life comes back around to the beginning with a new class of fresh-faced fresh meat.
I've been with the league for two years now: as an NSO, a fresh meat skater, and an occasional assistant bench manager for the Dolls. I'll be meat again in 2012, as I have yet to graduate. But going into 2012, I have so much more of my shit together than when I started fresh meat a year ago. There's a lot to learn outside of the actual skills taught at practice. Proper habits regarding hydration, nutrition, strength training, and mental conditioning are absolutely vital. And a thorough understanding of your skates and their individual parts certainly doesn't hurt either.
Now, I'm not a nutritionist, and I'm not a veteran derby skater. But I do have firsthand experience as a fresh meat skater in PRG. This is one of the most competitive leagues in the world. Our All-Star team are regulars at WFTDA Championships every year. And that's reflected in our training as new skaters. At tryouts, the training staff is only looking for basic skills, ability to follow directions, and the willingness to try the things you're asked to do. But once you make tryouts and get into the fresh meat program, you will be pushed to (and beyond) your perceived limits. You'll find out you're capable of more than you realized. You'll become stronger than you knew you could be, and it will be awesome.
Now like I said, there's a lot to learn outside of the actual skills taught at practice. Keeping yourself well-conditioned outside of practice, and properly nourished before and after each practice, is key to succeeding/surviving in PRG. And with that in mind, I hope to share a number of the things I've learned and healthy habits I've developed to help prepare you, the PRG newbie, for this most excellent adventure. Here we go:
1) HYDRATE!
This seems so basic and common-sense. But it cannot be overstated. Drink lots of water, every day. Even on the days you don't have practice or anything. Just get in the habit of having a water bottle or something with you to sip from at all times.
As part of my hydrating habits, I also avoid things that will actively dehydrate me. Caffeine and alcohol, in particular. Now let's not get crazy, I still enjoy my Coke and my beer. But I'm particular about when I enjoy those things.
I'm 31 now. All through my 20s, I lived on Coca-Cola. I'm not a coffee drinker, so soda was my caffeine source. In the last few years, my soda intake has been reduced to one can a day at the most, usually in the morning. Now, I still need my caffeine, and one coke doesn't have half the caffeine of a cup of coffee. The problem is, drinking enough coke to get that much caffeine means not only am I getting a ton of caffeine, but I'm also drinking that much LESS water. So that's just a downward spiral of anti-hydration.
What I've taken to doing instead is this: I take a Vivarin in the morning instead of drinking anything caffeinated. Vivarin is simply 200 mg of caffeine, like a strong cup of coffee. But I spend no time drinking my caffeine instead of water. I start drinking water right off the bat. On non-practice days, I might also have one Coke, just 'cause I like Coke. But on practice days, I have no caffeine beyond my morning Vivarin.
As for alcohol, I don't drink at all the day before or the day of practice. But when I get home from practice on Mon or Wed night, I typically grab a beer before I even put my gear down ;) There's nothing like relaxing on the couch with a beer after 2-3 hours of hard skating.
Now your mileage may vary. This is just what works for me. And I developed my habits the hard way, *thinking* I was drinking "a lot" of water and then realizing mid-way through each practice that I really needed to hydrate even better. But I also sweat like a pig, as my derby sisters can attest.
(More to come in Part 2...)
I've been with the league for two years now: as an NSO, a fresh meat skater, and an occasional assistant bench manager for the Dolls. I'll be meat again in 2012, as I have yet to graduate. But going into 2012, I have so much more of my shit together than when I started fresh meat a year ago. There's a lot to learn outside of the actual skills taught at practice. Proper habits regarding hydration, nutrition, strength training, and mental conditioning are absolutely vital. And a thorough understanding of your skates and their individual parts certainly doesn't hurt either.
Now, I'm not a nutritionist, and I'm not a veteran derby skater. But I do have firsthand experience as a fresh meat skater in PRG. This is one of the most competitive leagues in the world. Our All-Star team are regulars at WFTDA Championships every year. And that's reflected in our training as new skaters. At tryouts, the training staff is only looking for basic skills, ability to follow directions, and the willingness to try the things you're asked to do. But once you make tryouts and get into the fresh meat program, you will be pushed to (and beyond) your perceived limits. You'll find out you're capable of more than you realized. You'll become stronger than you knew you could be, and it will be awesome.
Now like I said, there's a lot to learn outside of the actual skills taught at practice. Keeping yourself well-conditioned outside of practice, and properly nourished before and after each practice, is key to succeeding/surviving in PRG. And with that in mind, I hope to share a number of the things I've learned and healthy habits I've developed to help prepare you, the PRG newbie, for this most excellent adventure. Here we go:
1) HYDRATE!
This seems so basic and common-sense. But it cannot be overstated. Drink lots of water, every day. Even on the days you don't have practice or anything. Just get in the habit of having a water bottle or something with you to sip from at all times.
As part of my hydrating habits, I also avoid things that will actively dehydrate me. Caffeine and alcohol, in particular. Now let's not get crazy, I still enjoy my Coke and my beer. But I'm particular about when I enjoy those things.
I'm 31 now. All through my 20s, I lived on Coca-Cola. I'm not a coffee drinker, so soda was my caffeine source. In the last few years, my soda intake has been reduced to one can a day at the most, usually in the morning. Now, I still need my caffeine, and one coke doesn't have half the caffeine of a cup of coffee. The problem is, drinking enough coke to get that much caffeine means not only am I getting a ton of caffeine, but I'm also drinking that much LESS water. So that's just a downward spiral of anti-hydration.
What I've taken to doing instead is this: I take a Vivarin in the morning instead of drinking anything caffeinated. Vivarin is simply 200 mg of caffeine, like a strong cup of coffee. But I spend no time drinking my caffeine instead of water. I start drinking water right off the bat. On non-practice days, I might also have one Coke, just 'cause I like Coke. But on practice days, I have no caffeine beyond my morning Vivarin.
As for alcohol, I don't drink at all the day before or the day of practice. But when I get home from practice on Mon or Wed night, I typically grab a beer before I even put my gear down ;) There's nothing like relaxing on the couch with a beer after 2-3 hours of hard skating.
Now your mileage may vary. This is just what works for me. And I developed my habits the hard way, *thinking* I was drinking "a lot" of water and then realizing mid-way through each practice that I really needed to hydrate even better. But I also sweat like a pig, as my derby sisters can attest.
(More to come in Part 2...)
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