Re: [Paddlewise] Race Training.

|   I am trying to stress perfect paddle technique, I know my competition
|is a digger and splashes a lot. - yet his speed scares me.

|I appreciate all advice...

Hmmm, I don't race per say but here is what I discovered...

When I first got my kayak I was in the boat 2-4 times a week all summer
long.  One of my first questions was how far and how fast am I going.  I
could estimate fairly well but that was not good enough.  So I got a Garmin
12XL GPS to answer my questions.  Its the best thing I bought for the kayak
to teach technique.  Technique being how to go as fast as possible for as
far as possible with the least energy burned.

Going fast and far while minimzing energy use is all about paddling
technique.  Just very simple little movements could drastically increase or
decrease my speed.  For instance using to much leg in the paddle stroke
would slow me down.  I found if I was flailing the paddle in the water then
I was wasting energy and going slower.  For me, my paddle, and kayak there
is a certain swish that the paddle should make going into and out of the
water.  There is also just the right amount of leg and torso rotation.  To
much and you go slower.  I also have to angle the blade just so when it is
being placed into the water.  Splashing is bad.  Splashing is wasted
energy.

For this kind of kayaking I use a high paddling position not a low
greenland typeOhold.
I use an unfeathered paddle and I angle the the entry blade into the water.
It seems that the most efficient angle is maybe 30 degrees off the hull.
Its more of a feel than anything else. I also have to keep up a high rate
of strokes.  This requires a great deal of concentration.  I'll slow down
if I stop concentrating on paddle entry and exit from the water as well as
paddling rate.

What I like to do is a 20 mile round trip.  I measure my speed over an hour
long time period.  This averages out any differences with the GPS linking
up to different Sats.  At the hour, I stop for a food/water break and check
how far I went.  I just leave the GPS on during the paddle to see if I am
slowing down.  I usually can feel it in the seat of my pants but I just
glance at the GPS to verify.

To train correctly one most have some sort of speed measuring device.  I
have used all of my upper body and legs to try to sprint as fast as I can.
What this has shown me is that I can easily overpower the blade.  I can
expend LOTS of energy but I'm not really going anywhere, I'm just moving
water around.  In fact I'm working at a rate that is so difficult that I
can only keep the effort going for a few minutes.  And I'm not going my
fastest, I'm going slow.  If the blade in the water is making noise then
I'm overpowering the blade.

Thats a pretty vague description of how I can "feel" the right technique.
Its something one has to find for themselves.

I'll give you some numbers.  When I was in my best kayaking condition I
could move over that 20 miles at the following speeds.  5.2 mph for the
first mile, 5.1 for the second, then 5.0 mph and usually 4.8 at the last
hour.  I did this every Friday for the summer.
This is on a large lake with usuall summer winds of 10-15 mph.  Most waves
are boat wake generated and will slow me down quite a bit.

This last summer, I never was able to do the 20 mile trip.  And the best
one hour distance I had was 5.4 mph.  But that was with a shorter paddle so
I was able to increase my stroke rate.  Considering I'm not in good kayak
conditioning the 5.4mph was an eye opener for me.  Because that was likely
a good .5 mph increase by just changing to a short paddle shaft.

I also found that being in the best kayak shape meant getting into the
kayak.  I have a regular excercise program of lifting weights and running.
This really helps in many things but until I have been in the boat for a
few weeks, my fastest speed will be in the 4.8 mph range.  Being able to
bench press N 100 pounds really has nothing to do with being able to paddle
at my fastest rate.  It certainly can't hurt but if I use that stregth to
paddle I'm just wasting energy and splashing water.  Cardio workouts
absolutely help but the only time I get near a cardio limit is when
sprinting and my muscles usually are the weak link.

Sooo, my advice would be to get a speed measuring device, a shorter paddle
if you use a high paddling position, and get in the boat and start putting
in some milage!  8-)

Hope this helps...
Dan WhoReallyWantsToGoPaddlingAfterWritingThisButTheWaterIsToCold!  8-(







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