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| Florida Paddling Bulletin, 6/30/09 |
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| Written by admin | |||
| Wednesday, 01 July 2009 00:00 | |||
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Number 30 newsletter
Topics:
Local Events of Note: Thursday morning "social" paddle; "Meetup" activities Paddling News: Forward Stroke Clinic; Paddling workouts Events and Races: FCPA races; Suwannee River Challenge and Marathon, Calusa Blueway Paddling Festival and more Article: "Forward Stroke Technique" Marty Sullivan
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LOCAL EVENTS OF NOTE:
Thursday Morning "Social" Paddle
This Thursday, July 2, and every first Thursday we're going to do a "social" paddle instead of our normal gonzo workout paddles. Any and all are welcome. We'll meet at Dinky Dock, Winter Park Ollie Avenue, at 7:00 am. If you've been hesitant to come with your recreational boat or just want to meet up with other paddlers, here's your chance. Sorry, no rental boats this time. Maybe in August. In July are several Meetup activities, see http://www.meetup.com/
PADDLING NEWS: Forward Stroke Clinic
Greg Stamer and Marty Sullivan taught a forward stroke clinic last month in Winter Park. The 14 attendees gave rave reviews to the clinic, which included pre- and post-class on-the-water evaluations, lecture, dry land practice on benches, and on-the-water instruction. Following the class, rescue demonstrations and practice continued for those who were interested.The paddling technique is described in this newsletter under "Forward Stroke Technique." Paddling Workouts
Our normal paddling workouts on the Winter Park chain of lakes from Dinky Dock are at 7:00 am on Tuesday and Thursday mornings. Email me to check time. These are workout paddles, however the range of abilities and speed varies. Bring your own boat. EVENTS AND RACES: Florida Competition Paddlers Events:
June 7, 2009, 10 am, Wascissa River Race, Tallahassee, 10 miles, Contact George Blakely, This e-mail address is being protected from spambots. You need JavaScript enabled to view it , 850-385-4974 June 11-14, 2009, Sunshine State Games, Winter Haven, FL, sprint Saturday, marathon Sunday. Contact John Edwards, 727-459-6366 or This e-mail address is being protected from spambots. You need JavaScript enabled to view it July 12, 2009, Mere Mortals Race, Suwannee River Park, FL, 10 miles. Contact Larry Frederick, 352-495-9846 or This e-mail address is being protected from spambots. You need JavaScript enabled to view it August 11-17, 2009, USCA Canoe/Kayak Nationals, Warren, PA. Contact Jim Decker www.wccbi.org, uscanoe.com Sep. 19, 2009, Tarpon Springs Puffer Fish Race, Tarpon Spr., FL, Contact Karl/Cindy Vogel, This e-mail address is being protected from spambots. You need JavaScript enabled to view it , 727-938-7685 Oct. 4, 2009, 10 am, Santa Fe River Canoe & Kayak Race, Rum Island Park, FL (near White Springs), 12 or 6 miles, Contact Tim Dodge, This e-mail address is being protected from spambots. You need JavaScript enabled to view it , 352-371-9428, 352-318-5877 Nov. 1, 2009, 10 am, Paddle of the Pass, Matlacha Park, Pine Island, FL, 10 or 4 miles, Contact Nancy MacPhee 239-707-7275 Dec 5, 2009, Silver River Race/Annual Awards, Silver Springs, FL, 10 miles. Contact Bert and Dick Kloss, 352-546-3950 January 24, 2010, Estero River Race, Estero, FL, 10 miles. Contact This e-mail address is being protected from spambots. You need JavaScript enabled to view it Paula, 239-992-4050 “Kayak (or Canoe) for a Cause” Sat, Sept 19 - Dunnellon Boys&Girls Club, Rainbow River - Dunnellon, FL Regist: 8:00 am First start: 9:00 am . $50 Entry Fee / Lunch incl/ Many prizes. Contact: Nathan Whitt info@
WaterTribe North Carolina Challenge, September 24-27, 2009, Cedar Island, North Carolina. 88-mile circuit race starting on the beach on Pamlico Sound at the Cedar Island Driftwood Motel and Campground, around Cedar Island to the north, west to the Neuse River, enter Clubfoot Creek and south through the abandoned Harlow Canal (was dug by slaves) to the Newport River, take Gallants Channel to Beaufort, check in at Graden Paul Park on Taylor’s Creek downtown Beufort, east to Harkers Island (can be passed on either side depending on weather), north through Core Sound to Cedar Island. Full details to come at http://www.watertribe.com .
Suwannee River Challenge and Marathon, October 10, 2009, 52 or 26 miles. This is a fun one. White Springs, FL. More info contact Rod Price 407-227-5606
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
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PaddleFest in 2009, October 17, 2009, part of 150th Lighthouse Celebration at Hunting Island State Park, SC. IN THE PARK at the Lagoon at Parking Lot J. contact:
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Fourth Annual Calusa Blueway Paddling Festival, Oct. 23 – Nov. 1, 2009, Where: Activities countywide; hubs at Mound House, Fort Myers Beach, and Randell Research Center Pineland. Two weekends of activities with eco-offerings in between, including canoe/kayak regattas, kayak fishing tournament, guided paddling trips, club picnics and outings, archeological activities and cultural sites, learning opportunities, guided walks and bird-watching trips, family fun days, and waterway cleanups and green activities. Web: www.
Forward Stroke Technique Greg Stamer and I had a very successful clinic dedicated to one thing: the kayak forward stroke. Since 99% of our strokes are for propelling the boat forward, this is the stroke we chose to concentrate on. Doing a proper forward stroke can significantly reduce fatigue and increase endurance and speed. Here are highlights of that clinic.
Number one: Rotation, rotation, rotation. Arms have small muscles, the torso has large ones. Use the large muscles to increase stroke efficiency. Good rotation starts from good posture, which should be erect as if you’re balancing a book on your head. You should have minimal contact with your back rest because leaning on your back rest stops you from rotating. A very slight forward lean is preferable. With your feet firmly planted on your foot pegs, rotate your body from your shoulders all the way down through your hips so that your knee is elevated on the “catch” side, the side on which you’re going to paddle. Remain erect, don’t lean forward, and position the paddle for the catch. Your body is twisted so that it faces to the opposite side from the catch. This will position the catch paddle blade forward and ready for the next step. Some race boats use swiveling seats so that the paddler can increase his/her rotation through their hips.
The catch: Your body is wound up like a spring and prepared to unwind and transmit the power through your paddle. Most of your power is in the first part of your stroke, so don’t short-change the stroke. “Catch” the water as far forward as you can without leaning. Your rotation should allow you to catch ahead of your foot. Make a definite movement to insert the paddle in the water before starting your pull. Think of spearing the water to fully insert the paddle blade before the power stroke. Inserting the paddle into the water is actually controlled by your upper hand, the hand away from the catch side. The upper hand thrusts the paddle into the water, straightening the lower arm and preparing for the power stroke. The catch and the transition into the power stroke appear as a single movement since it happens fast. But the catch needs to be a distinct action separate from the power stroke. A common mistake is to start the power stroke before the paddle hits the water, causing you to catch late and miss the first 6 inches or so of the most powerful part of the stroke.
The power stroke: Here’s where you will really feel a difference. You’re wound up, your paddle is fully inserted, and you’re in a position to use your whole body to propel the boat. Start the push from your bent leg on the catch side, pushing on the foot peg and straightening the leg. Transmit the power from your leg, through your hips, abdomen, and back. Your shoulders and arms simply transmit your body’s power, they don't create power. Think of it as a tug-of-war where your whole body is used to pull. You should feel a distinct difference from “arm paddling” in that the power comes from your body’s core, not the arms and shoulders. The pulling arm remains straight through most of the stroke because the body rotation, not the arm, is providing the power. The upper arm, pushing arm, moves across in front of you, on a level plane. Do not drop your pushing arm! Bringing it straight across and around without lowering it ensures that you will rotate your body and prepare for your stroke on the other side. Think of throwing a round-house punch with your pushing hand, keeping the hand at the same level all the way around until the paddle exits the water. Punching forward with the upper hand causes you to use arms rather than torso. Each elbow should remain at the same angle: lower pulling elbow straight and upper pushing elbow slightly bent, through the entire power portion of the stroke. At the end of the stroke the upper hand will be at the same height as at the start of the stroke, about chin height for high-angle stroke and chest height for low-angle stroke. The upper hand will cross the center line of the boat, approaching as far as the opposite side gunwale (outside edge of the deck).
The exit: When the lower hand approaches the hip it’s time to exit the water and prepare for catch on the opposite side. Do not extend the paddle stroke too far back because the paddle blade will be facing up and pulling up on the water instead of pulling forward. This disrupts the boat’s equilibrium, wastes energy, and delays your next catch. The exit should be a quick, effortless lift from the water and rapid transmission to prepare for the next catch.
Follow-up rotation: After your exit, you should not be fully wound up. Continue rotating when exiting to get full rotation in preparation for the next catch and pull. Position the upper hand to control the catch, preparing to spear the water for a positive engagement. The knee is bent and prepared to drive your rotation through the leg, hip, abdomen, and back.
Rotation can not be emphasized enough. It will feel awkward at first and needs to be exaggerated in practice in order to feel comfortable and natural. Rotation is the key to using the body’s big muscles and developing an efficient, strong stroke. Your chest and shoulders should be more or less parallel to your paddle shaft the whole time, your body rotating with your paddle shaft from side to side. These techniques can be used whether you use a high-angle stroke, where you catch right next to the gunwale, or a more-relaxed low angle stroke, where the hands are carried lower and the paddle swings farther out from the boat.
The purpose of this newsletter is to help people get together for outings and to share information about gear, paddling locations and events, and anything else of interest to the paddling community. There will be no club, corporation, by-laws, or affiliation related to this sharing of information. Postings will be non-solicitous. Email addresses will not be shared without your individual, explicit permission. This approach to information sharing has been wildly successful in the bicycling community, and this newsletter is such an attempt for the paddling community. You may subscribe by emailing This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Please include your first and last name with your request. Thanks for your interest. Marty Sullivan
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