Over the last few weeks I’ve made a bit of switch in my paddling routine as I set myself 3 paddling goals.
1. Improve Paddling Fitness
2. Improve Stroke Technique
3. Improve Self Rescue Techniques
My usual paddling activities – short week night paddles with longer weekend/holiday paddling days are fantastic fun and although physically tiring, usually quite chilled out affairs enjoying the scenery, sights and sounds and simply being out on the water.
However, I need to get fitter and have some long trips planned which need a better level of stamina. In addition, I want raise both my speed/strength and stamina paddling for forthcoming leadership/coach training and assessments. I also want to refine my stroke technique.
With sometimes limited time available, my first steps towards achieving these goals have revolved around paddling more frequently but for shorter periods of time and sacrificing some of my longer paddles for one location training sessions.
I’ve been using Calshot Spit as a base for these sessions where it is easy to ‘park and play’ right next to the shoreline and there is plenty of ambient light from the Outdoor Centre and local shoreline. This means I have been able to keep up the paddling even when winds are blowing at F6 and I would not normally head out in the dusk/dark.
Whilst there is no real ‘scientific’ plan to the sessions I have devised a circuit of sorts which I am following that takes around 90 minutes:
Circuit:
Warm up paddle
720 forward left and reverse right sweep combos – 10 Reps
720 forward right and reverse left sweep combos – 10 Reps
50 stroke sprints (with stern rudder/pry practice on return leg) – 4 Reps
720 forward left sweep – 10 Reps
720 forward right sweep – 10 Reps
50 Stroke sprints (with stern rudder/pry practice on return leg) – 4 Reps
720 Reverse left sweep – 10 Reps
720 Reverse right sweep – 10 Reps
50 Stroke sprints (with stern rudder/pry practice on return leg) – 4 Reps
Bow Rudder Boxes: Left side – 10 Reps
Bow Rudder Boxes: Right side – 10 Reps
50 Stroke sprints (with stern rudder/pry practice on return leg) – 4 Reps
20 Rolls – various angles to wind/swell
Self rescue: straddle – 15 Reps
Balance Drills (seated 360′s on rear deck etc)
Stretching Session
Notes:
When on a stroke drill I am not aiming for speed or power but concentrating on technique and constantly thinking about Body, Boat Blade looking to be as smooth as possible.
Bow rudder boxes consist of paddling a square path – 10 strokes, 90 degree turn by Bow Rudder, 10 strokes, 90 degree turn via Bow Rudder etc. In high winds, Bow Rudder boxes don’t really work as the wind will over-power a bow rudder – in this situation I do a form of zig-zag (similar to tacking in a sailing boat) up into the wind performing Bow Rudders on alternate sides.
Progress
After 2 weeks of running with this circuit I’m starting to feel the benefits. Some of the strokes are certainly improving and I’m able to apply more edge, turn tighter and utilise the stroke in rougher water than I was a couple of weeks ago.
I feel a little looser than I did as my flexibility is slowly improving which aids stroke technique. I’m not sure I can tangibly notice any improvement in strength but hopefully this is gradually improving.
My self rescue is significantly improved – I’ve never completely failed on a self rescue but in the past been very unstable and sometimes taken 2 attempts to re-enter the boat. I’m now much slicker, faster and am always back in the boat first time. interestingly, on the recent practice session with NFKCC, one of the other candidates from my 4* training watched my improved self rescue and commented on the difference since the course we attended which was pleasing feedback. However still need to crack the 360 spin sitting on the rear deck.
Finally, standing on the weighing scales this week has been a more pleasurable experience than in recent months which is a nice feeling!
Conclusion
I’m still getting out for some long paddles as the journeying aspect of Sea Kayaking is what it is all about for me. However I’m more than happy to be compromising for a while and concentrating on strokes and fitness as I can see the benefits this will bring longer term.
Great drill, Duncan. Are you going for Selection?
You’re going to look and feel 19 again soon! Very cool. Thanks for the ideas!
Very good idea. Like you I get in a few short paddles during the week and then an extended paddle on the weekends, but they are usually relaxed “go and explore” type paddles for the most part. I do hit the surf a lot and get in quite a few miles on a weekend paddle, but I really never concentrate directly on skills. I have always been of the mind that the skill swill be built upon as I paddle. Not so. I am going to adopt your plan and give it a try at least one evening every week and concentrate on skills development.
Thanks for the inspiration and keep up the great work on the site. I am going to mention this post on by blog as well and link to it if you do not mind.
L
North East Coast, USA
@Stewart and Wenley – no not selection just improved technique and some much needed weight-loss! If I can anywhere near feeling 19 again I’ll be happy!
@Lawrence – welcome, thanks for the comments – let me know how you find the program and what you’d remove/add/change etc – be interested if it works out for you. Think I’ll be tweaking it over the coming weeks so will keep info posted on the site. Please do link to the site and I’ll return the favour – lovely clean design for your site – is it the Anolox theme??
Yes, it is the Anolox theme…. you know your wordpress themes! Themeforest. The theme you are using, Headlines from Woo is a theme I was using for my site a couple iterations ago. I change the look of the site every 6 months or so just to have fun, and keep the coding skills sharp. It may not look it but I made a ton of behind the scenes changes to the sites PHP so it would fit my posting work flow better. I think I have ADD when it comes to design and my sites.
As for weight loss check this program out:
http://whole9life.com/2010/12/whole30-2011/
I did this program back in January, lost 25 ponds in a month and have never felt better in my life. I am still on the program and will never go back to my old bad habits. It is a lifestyle change, not a diet.
Any how, I am heading out tonight to try the program, I will tweak it once I try it for a few nights. I also am doing a three hour rolling pool session tomorrow night as part of a class I am taking. Two nights of skill practice and I can’t wait.
Cheers!
L
That’s a lot of going around in circles. I really need to set something like this up for myself. Maybe towards July/August, I’ll bang out a practice routine and put it online.
In your routine, I didn’t see the old reverse and forward figure-8 paddles around buoys nor any long-distance backward paddling. I did half of a three-hour tour once in reverse on a bet with a participant. It made going shorter distances in reverse much easier. I almost always paddle about 100 meters in reverse when out on a paddle now just for fun. How about adding side slips and various draws into the routine? I like the throw a sponge or a pump sideway and then draw yourself to it. Retrieving the item feels like a small reward. And high- and low-brace turns (this seems more of an ACA thing than BCU)?