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Stand Up Paddle: Tips

February 26, 2009

Nikki Gregg Helps SUPers Stretch It Out

Nikki.CoverSUPMag

STANDUP Paddle Magazine has just hit the stands.  It is a beautiful mag full of great content about the SUP lifestyle and chocked full of info for the uninitiated about how to get started SUPing.  Werner Paddles Team member, Nikki Gregg wrote a piece for the mag about stretching.  It is re-printed here with Editor In Chief, Reid Inouye's blessing.  Pick up your own copy of this great new magazine and get your stoke on. Check out Reid's other business Paddle Core Fitness.


Post Stand Up Paddle Stretches
By Nikki Gregg Certified Personal Trainer

Implementing a regular stretching program after stand up paddling can be very beneficial to your long-term enjoyment of the sport.  The benefits include minimizing muscle soreness, increasing joint and muscle flexibility, and aiding in injury prevention. Consistent stretching provides a greater range of motion in your joints and can increase elasticity and plasticity in the muscles.  Long term training benefits gained from stretching include improved muscle strength, stamina, coordination and balance with medium to heavy stretches put on a muscle. Studies have indicated that people with poor flexibility do have an increased risk of muscle and joint injury.  Many of these injuries are preventable with a solid stretching program.  With that said, it will pay off to take some time after each paddle session to stretch out.

The following stretches target many of the muscles used in stand up paddling in only a few movements.  They are static stretches, done by slowly moving a body part into position and holding it for a set time. Do not bounce or ‘bob’ during these stretches.  This is called a ballistic stretch which may cause injury and is not considered useful.  Hold each static stretch for a range of ten to thirty seconds each. Rest for ten to fifteen seconds before repeating the stretch five or six times.  These stretches are for healthy individuals with no known injuries.  Please consult your physician if in doubt.

Nikki.#3 Stretch One:  Nikki’s Favorite Stretch - Bent Over Shoulder Stretch
Muscles Stretched: chest, anterior shoulders, low back, hamstrings, biceps
Technique:
1. Clasp hands behind your back moving shoulders back and shoulder blades together.  Feet should be shoulder width apart.
2. Bend over so your torso is parallel to the floor keeping your back straight.  Do not your round back!
3. Try to raise your hands up off your back to enhance the stretch.


Nikki.#2 Stretch Two: Kneeling Hip Flexor Stretch
Muscles Stretched:  hip flexors, quadriceps and lower abdominals on the back leg, glutes and hamstrings on the forward leg.
Technique:
1. Step forward with left leg bent at a ninety degree angle, keeping the knee directly over the ankle
2. Extend the right leg behind the body placing the right knee on the ground.
3. Move your hips forward, push the left knee over the left ankle
4. To make this stretch more advanced you can attempt to flex your right knee, grabbing your right ankle with your right hand and gently pulling your right heel towards your butt.  Great for balance and flexibility.


Nikki.#1 Stretch Three:  Trunk Rotation and Lower Back Stretch
Muscles Stretched: glutes and low back
Technique:
1. Sit on ground with left leg extended
2. Bend the right leg and place right foot on the outside of left knee
3. Position the outside of the left elbow against the outside of the right knee
4. Place the right arm on the ground near the right hip
5. Push the left elbow against the right knee and twist your torso as far to the right as possible
6. Do not arch your back or bend forward

Check out Nikki's site or better yet when you are on Oahu set up a training session that incorporates SUPing, one of Nikki's specialties.

January 16, 2009

SUP Expeditioning on the Costalegre

Collins Dave Collins posts here about an SUP Expedition he recently undertook.  Check it out...

As I finally scramble out of the surf zone I´m reminded of how impractical it is to paddle a loaded SUP.  I´ve had to go back to shore once already to repack my load—shifted by the hammering surf.  I wave to Elysia to paddle toward me.  At first petrified by the waves, she dug deep and made it out of the surf zone before me.  She´s still a bit wide-eyed, but maintains balance and equanimity in the mild noon chop.  This is her first SUP expedition, and my second.  Our shuttle driver is nowhere to be seen now.  We are alone on the open ocean of the “Costalegre”, the southern coast of the state of Jalisco from Barra de Navidad north to the southern tip of Banderas Bay where Puerto Vallarta is located.  I sense that this realization is still sinking in for Elysia, as I sense that my loaded board is sinking deeper into the water unless I paddle—which is what we begin to do in earnest.

Collins Only five minutes into establishing a rhythm we sight humpback whales about 100 meters offshore.  In a magical instant two of them breach simultaneously about 60 feet out of the water, exposing some two-thirds of their cetacean mass.  Awestruck and humbled, I wonder if the expedition might all be anticlimactic from here…?  In any case, I take it as  a most convincing sign of an outstanding trip to come.  As Elysia and I look at each other there is a sense that the scene is a metaphor for our union on this long-awaited journey.  “Wow,” is about the only word we can conjure.  The whales cruise south with us for a while longer and then disappear.

A headwind picks up and the paddling becomes even slower, especially for me as I am carrying at least three times the weight of Elysia and weigh twice as much as she.  My mind is drifting and I´m beginning to fall under the awkward load and increased chop, while she is flying ahead featherlike and laughing.  At me perhaps, but her laugh and lightness are inspiring nonetheless.  With renewed concentration I try to drive thoughts of the outer-world from my mind and drive my board forward.  There is no better moving meditation than this sport and the need to focus is magnified by the load.  With every new stroke thoughts of the economic recession are replaced with concentration on balance, strokes, foot placement and then flashes of the Snickers bar in my camelback.  After two hours of hard paddling we sit on the boards to eat lunch, until I realize that we are drifting north, away from our destination, at a disheartening rate.  There will be no opportunity for lunch on the boards today, and landing on the open ocean is not a viable option either considering the size of the surf and our already slow progress.  We throttle down our Snickers and get paddling once more, but from here on out, due to our, and the ocean´s, conditions, we switch between sitting or kneeling on the boards and paddling standing up.

Collins.down.line Some two to three hours later we come upon the aptly named Punta Soledad (Soltitude Point).  A reddish volcanic sea stack capped by agave and Prickly Pear cactus, framed by scrub forest and unrelenting surf, juts out like an exclamation mark ending the phrase, “You are alone now!”  Initially we decide to paddle around it and look for camp, but this strikes me, in a fleeting moment of clarity, as not a very wise idea.  The sun is going down and we are completely exhausted.  Not only should one plan on going about half as fast as a sea kayak on a loaded SUP, one should also count on getting twice as tired.  I suggest we backtrack a bit and grab a protected cove for the night and Elysia agrees.  The first thing we do upon beaching our boards is rip open the dry bag that with yesterday´s leftover pizza in it.  Between mouthfuls we smile, laugh and comment on the bounty and beauty of this beach, which I later discover is named Las Cuatas, or “female companions.”  I´m not female, but I soon switch into my pareo, or beach skirt, the ideal after paddling wear in a tropical climate, and the name seems fitting.

Collins Dusk is upon us as we hike up to get a view of the surroundings, the sunset, and the moonrise—the brightest full moon of the year due to the phenomenon of perigree.  Along the way we spot a fleeting Orange-breasted Bunting, one of the 22 endemic birds found in the Jaliscan Dry Forest, and a group of snorting, scurrying White-nosed Coati, a carnivorous raccoon-like mammal common to the region.  At the top we are so enveloped in the sunset that we don´t notice the moonrise until we turn around to walk back down.  Once again, as with the rising humpbacks, we are stunned beyond words—this time though, my imagination, far from thoughts of anticlimactic occurrences, now explodes with thoughts of infinite possibilities.

The door opens to these on day three, our final day, when we find some secret surf.  This is when the slower and more exhausting travel of SUP-expeditioning gets paid off in waves.  The payoff is abundant this particular day: overhead faces smile in consistent sets, greeted by an offshore breeze.  Elysia bows out gracefully and sets up the camera gear.  I am unduly impressed with her performance on her first SUP expedition and grateful for her company.  I know it won´t be too long before she´ll be joining me not only to enter and exit the surf zone, but to play madly in it…

Collins.late The SUP Expedition Set-Up
I am testing different gear than that from my first SUP expedition around Cape Scott last July and wearing a lot less gear thanks to the climate. I am using out two of Werner´s  new paddles, the Advantage and the Carve.  The Advantage is Werner´s new touring/racing SUP blade, and the Carve is their new specialized surfing paddle.  Compared to all other SUP paddles I´ve tried, Werner is dominating the industry hands down.  All those years of R&D in the paddle industry have transferred directly into their SUP line, offering superior quality, diversity and durability. 

To start, the ABS Palm-style grip on both the paddles just feels right.  And ergonomically it makes all the difference for stroke control while also lending to less strain on the wrist and hand joints at the end of the day.  The attention to detail—just the right width, thickness, and angle of the grip—make all the difference, especially after taking some 10,000 strokes.  Also, although I´m still quite fond of my Werner Spanker, I find the tear drop blade design on the Advantage and Carve more sophisticated and fluid.  First of all, the surface area of the blade is now more elongated throughout and not as wide at the bottom of the blade.  This reduces torque and makes for faster cadence, especially faster on the smaller Carve blade, which is ideal for making short, rapid strokes where they count—up front—when you need to build hull speed instantly to drop into a wave.  The dihedral of both blades is also more pronounced, allowing water to spill off the back of the blade more quickly, further decreasing torque.  And there is more scoop in both power faces of the blades which means more water catchment, and ultimately more efficiency.  The versatility of the adjustable shaft makes it possible for me to fit Elysia with a properly-sized paddle as well.  Finally, the durability of these paddles under the extra stress of paddling a loaded board is unmatched, an especially crucial detail on an expedition. 

Regarding boards, I am now paddling an 11-foot ULI inflatable board, and Elysia is paddling a 10-foot Infinity.  I´ve mentioned that one should plan on going half as fast on an SUP expedition versus a sea kayak one, but that is a very rough equation and has much to with conditions—e.g., headwinds versus tailwinds.  An experienced SUP paddler has potential advantage in a tailwind, but any SUP paddler has an extreme disadvantage in a headwind.  Speed is also relative to what length and width of board one is paddling.  ULI has now come out with a 15-foot board, which I imagine would cruise along much faster than the 11-footer.  However, what one gains in speed by using a longer board, one will lose in performance in the surf zone, so it all depends on one´s preferences.  On this particular trip my preference is catching waves at otherwise inaccessible spots, not on making faster time or longer distance.

The ULI board is proving quite worthy, though, once I figure out how to better balance and secure the load.  The first day I had the load packed too far toward the front of the board, and I have now moved it a bit further back which cures the problem.  Also, my previous method of gluing E-Z plugs to the board and using nylon cord to strap down the load is not working as well either because the plugs do not adhere to the inflatable board material as well as they do to an epoxy board (at least with the glue I am using, which is a marine epoxy).  The method I´ve switched to is simply using two cam straps and wrapping them completely around the load and the board.  There may be a little drag on the hull, but I consider it miniscule, and far outweighed by the newly achieved security of the load to the board.  I flip in the surf again on my take-off, but no going back to shore to re-pack this time—the load holds steadfast to the board.  There is also the issue of increased board flex using an inflatable board versus an epoxy one, which tends to make paddling a loaded SUP slightly more unstable and slower.  But again I find that the positives of the ULI board far outweigh the negatives for SUP expeditioning.  I can travel anywhere in the world with this set-up without paying outrageous airline fares and worrying about the board getting damaged along the way.  And finally, I don´t have to sweat dinging or breaking a board on an expedition, where the consequences matter more.

An Extremely Diverse Ecosystem Under Pressure
Globally there is little good news for the state of our environment.  The Jalisco dry forest eco-region is no exception.  Tropical dry forest is the most threatened tropical ecosystem on earth.  And among this type of ecosystem the Jalisco dry forest, encompassing 16,218 square miles, is the most biodiverse in the world.  It hosts 1,100 species of mammals, 270 of birds, and 1,700 of reptiles and amphibians, and contains the highest rate of endemic species—84 animals and 110 plants found only in Mexico.  This forest is largely coastal, containing the section referred to as the “Costalegre”.  The area has been identified by Conservation International as falling into the Mesoamerican “Biodiversity Hotspot”, one of 34 in the world, and by World Wildlife Fund as one of the 200 global areas in most critical need of conservation.  These areas are selected for being the richest, rarest, and most endangered freshwater, marine, and terrestrial reservoirs of biota left on earth.

The Costalegre is undergoing an unprecedented environmental crisis due to unsustainable and unregulated development, tourism, agriculture, fishing, deforestation, contamination and poaching.  In collaboration with the University of Guadalajara´s Center for the Sustainable Development of Coastal Zones, I formed the nonprofit organization Tierralegre two years ago.  Its mission is to protect the biodiversity and natural resources of Mexico´s Costalegre.  As I paddle this coastline I never take for granted that it is one of the least spoiled, most beautiful places on earth—for now.

August 28, 2008

SUP Expedition Paddling

Just_floating_low_res Dave Collins is an accomplished paddler, in both whitewater and ocean setting.  Here he shares with us a little bit about a Stand Up Paddling expedition he recently undertook....

I recently paddled my stand up board solo around Cape Scott, the northern tip of Vancouver Island.  The 100 km. expedition took me four and a half days.  The few people I met along the way seemed awed and perplexed:  “What is the advantage of that?” asked a backpacker on the North Coast Trail.  The question caused me to pause… “It´s challenging and fun… and the view is unbeatable.” 

There are no obvious pragmatic advantages to SUP touring versus sea kayak touring.  I went half the speed as I would have in a fast sea kayak.  But, I had twice as much fun because: I saw more wildlife—whales, bears, otters, dolphins, sea lions—than I would have sitting in a kayak; my back didn´t hurt at the end of the trip; and I got to surf waves that wouldn´t have been surfable in a sea kayak.  Ultimately, the challenge of paddling standing up with a loaded board proved the most rewarding aspect of the expedition.  Self-contained, multi-day touring on a stand up board is yet another niche of this burgeoning phenomenon which is sure to take off soon.  Here´s just a few of the most important things I discovered along the way which may be of help to others planning similar expeditions. 

The SUP Touring Set-Up
This was a highly experimental voyage; I had never tried to pack gear on an SUP before.  I started by gluing six leash plugs (E-Z plugs) with marine epoxy along the top sides (just inside of where the deck starts to slant downward toward the rails) of the front third of my board.  So that´s three plugs on each side of the board, leaving about two feet of free space from the front of the load to the tip of the board.  I had to estimate all of this, and decided correctly that I would be standing one to two feet further back on the board when it was loaded compared to my normal stance on an unloaded board. 

The board I used was a Surftech 12´1” Laird.  I recommend going as big as possible.  I definitely could have used some extra flotation (I weigh 200 pounds and was carrying between 60-70 pounds of gear).  The extra weight causes the board to float lower, making is more unstable and slower.  This takes some getting used to—therein the extra challenge.

I carried everything I would have carried on a sea kayak expedition minus several superfluous items.  Weight is a much bigger issue, so the lighter the better.  I stuffed three main dry bags into one big dry bag which has backpack straps on it.  This is for two reasons: 1) to extra insure dryness of my gear because the load on the board is constantly exposed to the water; 2) in case I had to walk out, I had a backpack.  Then I lashed the load down with thin nylon cord.  Cam straps or bungee cords would have been better, but the eyelets on the leash plugs are too small to allow for them.  I did use small bungee cords to secure some of the more accessible gear on top of the main load, and these I attached to the nylon cord, and/or to the straps of the main dry bag.  The marine chart and compass go on last, on top of the load, so that you can see them easily and are able to navigate from a prone position.

The Breakdown Paddle
About 200 meters offshore, on a forward stroke, I hear a slight cracking noise, but convince myself that I did not just hear a cracking noise.  About halfway across bumpy Blackfish Sound, dividing Cracroft Point and Hanson Island, I feel exposed as I take another forward stroke… crack followed by snap…  and there I am, bobbing south now, holding two useless pieces of carbon fiber in my two hands.  My initial reaction of, “!?$*, that was a $300 paddle!” rolls off of me like the water off my deck as I realize the blessing of the break: I now get to use my break-down Werner Spanker (the broken paddle was not a Werner!).

This happened to me on the overnight pre-expedition trip I took around the Johnstone Strait area, and it really was a blessing in disguise.  Not only because I got to use my Werner, but also because it left me with only a breakdown sea kayak paddle that I fortunately found in the back of my truck.  Otherwise, I would not have thought to bring a sea kayak paddle along as a breakdown. 

And why bring an extra sea kayak paddle?  Because trying to paddle standing up in a significant headwind is useless!  You won´t make any progress, so you´ll just have to sit out the headwind.  With a sea kayak paddle, though, you can sit down on the board, paddle it like a kayak, and move forward.  This works especially well with a loaded board because you can place your feet against the load, giving leverage, just as if it were a bulkhead.  As well, I sometimes paddled the board in a kneeling position to give my back a rest. 

The added benefit of carrying a sea kayak paddle is that it also allows you to switch positions, use different muscles, and give your legs a rest, as well as your mind—when you´re paddling standing up there is no room for daydreaming.  On future expeditions I will carry two breakdowns—one a SUP paddle, and the other a sea kayak paddle.  That way I´m covering all the bases in case of a broken paddle. 

Navigation, Take Offs and Landings
Navigating on an SUP is really no different than in a sea kayak.  I remained about the same distance from shore as I would have in a sea kayak—relative to the conditions and my comfort zone—and I navigated using a marine chart, compass and GPS.

Landing and taking off, however, can be a bit trickier.  On an SUP you have to jump off the board first when landing and control the board by shortleashing it (grabbing the leash at the very base).  Conversely, when taking off, you have to wade out into the water a bit before mounting the SUP.  Here also it´s best to control the board from the rear, making sure to have a hand on the base of the leash so that it doesn´t get away from you.  Launching in surf, it helps to weight the back of the board before a wave hits it so that the board will ride over the wash.  It´s also especially important to find sandy take offs and landings where you can slide the board because you don´t have the luxury of picking it up and dragging it by a bow or stern grab loop as you do with a sea kayak. 

The Surf Zone
Paddling into the surf zone—finally!—and there´s no one in the lineup.  I´m not looking to surf any big waves with a loaded board, though.  I wait for a big set to pass and power in to the beach behind the last set wave.  Unloaded, the board feels like balsa.  I am skipping across the water now and waiting for a set to arrive.  As well, I feel even more stable than usual because I have gotten so used to paddling a more unstable loaded board.

The first roller picks me up as I dig in with some deep forward strokes, and I slice a rudder with my paddle as I head left down the line on an overhead wave.  Getting lower and picking up speed I rocket toward the end of the wall, and toward the beginning of an epiphany—there is no better way to travel than this. 

See more photos of Dave's trip here.

August 23, 2008

Kevin Seid Paddles Long & Hard: He Has Some Beta For You

Kevin_in_molokai Kevin Seid is in the middle of a big season Stand Up Paddling, he has some great info for those looking to take on bigger distances.  Here is what Kevin has to say ...

Stand-up paddling across the Kaiwi Channel during the 12th Annual Quiksilver Edition Molokai to Oahu Paddle Board Race is an adventure of a lifetime and a lesson in pain.  I had a lot of time to think while paddle racing for 32 miles this season and I have some tips for you, whether you're going solo or as part of a team.

An important issue is whether you need to think about your paddling technique.  If you have to "think" about blade entry, short or long stroke, strokes per minute, "J" stroke, or whatever, you are not ready to do this race.  The Molokai Channel can be one of the most turbulent forces you will ever come across.  At times, this year's race felt more like a wild bronco rodeo event rather than fun runners and surfing your way down the course like at my home training grounds on Oahu's North Shore.  The northeast wind bump would collide with capping north swells, sending you either flying off the board or trying to frantically balance as if you were in a 7.0 Richter earthquake. All your focus is on the shapes and angle of oncoming bumps and how you are going to position your board, body, and paddle with them.  There's no time to think about paddling technique here.  It has to be a natural part of you, like breathing.  The best paddlers look fluid, natural, and explosive in their strong body movements. 

Another issue is whether you like to paddle equally on the left and right sides of your board.  If you feel a need to be symmetrically balanced, don't even consider this race.   The prevalent trade wind direction hits you from the right rear side, so you end up paddling on your left (leeward) side most of the time.  On my home turf, the wind hits you on the opposite side during downwinders.  I would estimate that I paddled 26 miles on the left side and 6 miles on the right side, and that's with having the luxury of a rudder although the unstable waters made it difficult to even use the rudder at times.

Also, everything feels heavier and heavier as you go along, so having a really light and efficient paddle like the Werner Spanker is important.  Working out with heavier solid wood paddles helps, and sometimes I have even used weights on the paddle.

I could go on forever with all the little challenges of this odyssey.  But it's best to focus on why you are doing this race because that is your ultimate fuel.  For myself, the main pleasure was to completely let go of my terrestrial existence, embrace the open ocean adventure under the power of my own body, bond with nature and pristine coastlines, and soak up the rich Hawaiian ocean culture with my paddling tribe.   This is the beauty of stand-up paddling and why I love focusing my energies working within the industry at everpaddle.com.

As I started the race and as I paddled through all the barriers of physical and mental pain and slight seasickness, knowing that I crossed the same magnificent churning 2300 feet deep Kaiwi Channel that King Kamehameha and his 10,000 warriors with 1200 canoes did in 1795 to do battle with King Kalanikupule of Oahu, I felt completely at awe, and at home.

-Kevin

June 25, 2008

Ryan's Tips For Protecting Your Paddle Investment

Marking_002 Ryan Hanegan has been selling paddles and helping Werner customers for over 20 years.  He will be popping on to the blog, time and again, to offer some tips. Here is what Ryan has to say about marking your paddle and making it more visible....

One of the best ways to protect your paddle investment is to not lose it; or if you do lose it, to have it returned to you.  How is your paddle going to get returned to you after you take that beat down? You have a good chance by writing your personal info on the back face of the paddle blade along the rib.  This area is well protected from abrasion.  I know it is tough to take a pen to such a beautiful blade.  If your printing is like mine have someone with a steady hand do it for you. The best tool for the job are Sharpies or other permanent markers. For carbon blades, Sharpie makes a cool metallic silver color. 

If you are lucky enough to have a matching set of his and her touring paddles, you will want to mark the right and left blades to keep the paddle halves matched together. It’s best to not mix and match halves as they are perfectly fitted at the Werner factory.

To add visibility to your paddle you might consider reflective tape. This is especially helpful with a dark carbon paddle. Many paddling shops have reflective tape in bulk or check out Streetglo they have some great options.

Remember if you happen to find a paddle out there, it is your duty to try to get it returned to it's rightful owner.  If you don't, there are well known karmatic implications.

June 03, 2008

Stand Up Paddling: Go With Mo

When you are just starting out try kneeling on the board and taking a few strokes to get some forward speed before standing up.  Just like a bicycle the more forward speed you have the more stable the board becomes. Use momentum it is your friend.

May 16, 2008

The SUP Forward Stroke

Find the balance point on your board and stand with your feet in a parallel stance. Plant the paddle as far forward as possible keeping a loose grip with you lower hand and a straight elbow on the lower arm.  Your top hand should be near your temple when you plant your paddle.  Lead with the top shoulder and pull from the stomach muscles while simultaneously driving downward with the top hand.  Be sure to place the blade completely below the surface before applying power to the paddle.  If you are splashing with blade, focus on submerging the blade before applying power.  Keep the top hand out board and over the top of the lower hand to ensure a vertical orientation of the shaft through the stroke; this will keep the board moving as straight as possible.  The paddle shaft should be sliding along the edge of the board throughout the stroke this way your blade will be as close as possible to the center line of the board and reduce the amount of turning effect during the stroke.  Maintain a loose grip to reduce forearm pump and the dihedral will keep the paddle flutter free allowing for a smooth and stable stroke.