1st Training Race of 2010

Today was the Running Room Resolution 5K race in Burnaby.

It was a training race for me, and Amber. The start time was later than normal, to let those people you had late nights to get some sleep.

When we arrived, the rain had slowed down from a complete downpour to just raining. It was going to be a cold and wet race. Burrr.

We waited in the store until just before the start. Since this was going to be a training race for me, I decided to start closer to the back of the pack. It was a mass start with no chips. As we headed towards the road from the parking lot, I start getting into an easy pace, but this required weaving around some slower runners in front.

Since I did not warm up at all before the race, I was gong to take it real easy until I felt comfortable. I have been dealing with some strained muscles the past three months, and I did not want to aggravate them.

After about 750 meters, I started to practise some techniques. First was forcing my shoulders down. I seem to run with scrunched shoulders which after awhile makes for a uncomfortable run.

Next up was drafting. So I moved up to the guy in front of me, and used him as a wind break. By doing this I was able to ease up on my strides, and just cruise behind him. Then it was time to "bridge the gap" up to the girl about 30 meters in front of us. So I upped the pace and caught her fairly quickly. I drafted her for about a minute, and set my sights on the group of three about 50-60 meters ahead.

I kept my cadence the same but increased my stride length. It did not take long before a caught the guy in the back of the group. From there I picked them off one by one, and decided to go for the kid 100 meters ahead.

This was a long slog to catch up to him, but I managed ok. Since this was suppose to be a training race, I decided to back off, and cruise for the rest of the race. By this time I had reached the turn around point and was heading back to the store.

Things were going good, so I just kept my pace the same. I had noticed that I was catching the woman in front of me, so I just used that as my next goal. Once I caught her, I decided to catch just one more before the end of the race. So off to catch the next woman who was about 75 meters in front of me.

During this time there was a guy about my age catching me. Just after I past the woman in front, the guy passed me. He wasn't going too much quicker than I was, so I just matched his pace and stayed about 10 meters behind him.

As we turned the last corner before the parking lot, I decided to mess with the guy. I watched to see where he would go after the last corner before the finish straight. I closed the gap to about 5 meters before the corner, and watched him go wide. This gave me a perfect line to the finish. So I cranked it up, and when he was able to see me on his right hand side it was too late. I crossed the line about 2 to 3 seconds a head of him.

Just goes to show you it is not over until you are over the finish line. Be aware of where people are around you, and be prepared to hammer at the end. Amber who was sick, didn't get much sleep, still raced a good race. At the end she tried passing the guy she had been following for quite a while, but her acceleration was not quick enough, and he saw what she was doing, and held her off at the end.

After the race there was plenty of food, and coffee. (thank God) There was a lot of draw prizes, and the volunteers and staff of the Running Room did a great job. They managed to double the number of runners from last year.

Long and Hard Paddle.

Today was going to be a long technique paddle. Since this would be only my fifth paddle since November of last year, I thought practising technique would be a good thing.

When I was packing up the car to go to Deas Island, I knew from the wind and the rain, that this was going to be a hard one. When I got to the slough the rain had actually gotten heavier. So I quickly got on the water, for what I knew was going to be 2 hours of cold hard work. My motivation was that afterwards, I get to sit on the couch and drink coffee and watch the Masters.

The start of the paddle was ok, with the wind dying down a little. As I approached the marina on the way out to the islands, I checked my GPS, and it read 12.4 kph. I though hey this isn't so bad, good speed, medium hard, not bad.

As I got out into the main channel to Ladner, I noticed that the GPS was still quite high for the amount of effort I was putting in. Then it dawned on me, Idiot, the tide is going out, and you are going with the wind. No wonder I was going at that speed and barely paddling. It dawned on me that when I get to Westham Island, I was in for a major slog, all the way back to Deas.

It wasn't long before I got to Westham, and I could see the channel just churning, from the current and the wind in front of me. I came around the corner, and bam, it hit me. It blew me sideways, toward the straight. So I put the power on, and hammer to the Westham side of the channel, to get some (very little ) protection from the wind. I start grunting my way back toward Ladner, along side some of the biggest fishing boats I have ever seen.

As I was approaching the top of Westham, I decided to see just how long it would take the current and wind to send me backwards. So I stopped paddling, and looked at my watch. Less than 5 seconds and I was going backwards as fast, if not faster than I was going forwards.

I really had to go hard where the Ladner channel and the Westham channel meet. The water seems to swirl pretty good there, and there was no protection from the wind. After reaching the other side out of the wind. I stopped for a bite of a Cliff bar. Then it was off again into the current and wind. I cruised (if you could call it that) along side the floating homes. I thought to myself, boy I sure would like to live on one of these.

I got to the main channel that heads toward the Fraser, and turned toward Deas. I looked up and there was a canoe with two women just hammering toward me. They managed to slow down enough to say hi and off they went. They were sure fast. From here it was a slow paddle (still battling current and wind, which was now across my beam) back to Deas. At the end my GPS read: 17.68 kms.

Not bad for a wet, cold and windy Sunday.

Masters Training Camp 2009

Renton, WA March 23 – 28


The five goals of this camp are to help you:

1.Develop your kayaking technique for greater endurance, power and speed
2.Learn how to organize your training
3.Develop your racing skills
4.Develop your sport knowledge
5.Get together with others of similar interest for friendship and camaraderie, and to share ideas and experiences

The camp is organized into five activity types:

1.On the water training
2.Video analysis of participants’ paddling technique
3.Video analysis of model paddling technique
4.Off the water presentations on paddling specific topics
5.Social activities in which all participants are expected to participate

The schedule is subject to change based on weather and safety concerns. Also, if Dan feels the group would be better served by a schedule change that will be discussed for a group consensus.

Most presentations are scheduled for 1½ hours. This includes lots of time for discussion in which participants are expected to actively participate.

Monday, March 23
8:00 – 9:30 Welcome & Introductions
9:30 – 11:30 Paddling technique video session
11:30 – 1:00 Lunch & Presentation – Kayak Forward Stroke
1:00 – 2:30 Review of World Championship video
2:30 – 4:30 Aerobic Endurance Workout – intervals
7:00 Welcome Dinner Together

Tuesday, March 24
8:00 – 10:30 Aerobic Endurance Workout – pyramid intervals
10:30 – Noon Presentation – Becoming a More Powerful Paddler
Noon – 1:30 Lunch break
1:30 – 3:00 Presentation – Weight Training for Paddling
3:00 – 5:00 Aerobic Endurance Workout – repeats

Wednesday, March 25
8:00 – 10:30 Threshold Workout – intervals
10:30 – Noon Presentation - Exercise Physiology & Training Methodology
Noon – 1:30 Lunch
1:30 – 3:00 Workshop – Organizing your training
3:00 – 5:00 Aerobic Endurance Workout – repeats with games
7:00 Dinner together

Thursday, March 26
8:00 – 10:30 Speed Workout – intervals
10:30 – Noon Workshop – Organizing your training
Noon – 1:30 Lunch
1:30 – 3:00 Presentation – Racing Tactics
3:00 – 5:00 Paddle – Starts & Race Tactics

Friday, March 27
8:00 – Noon Aerobic Endurance Workout – repeats
Participants’ video review
Noon – 2:00 Drive to Bellingham, bring Lunch in the van
2:00 – 6:00 VO2 max testing
6:00 – 7:30 Dinner in Bellingham
7:30 – 9:30 Drive to Renton

Saturday, March 28
8:00 – 11:00 Aerobic Endurance Workout – repeats
11:00 – 1:00 Farewell Lunch Together – Barbeque on the pier

Boats:
We do have secure space in the boathouse for you to store your boat during the week. If you need to borrow a boat, we do have a limited number. Please check for availability and to reserve a boat when you register. There’s no charge for either.

Cost:
$475 for the week, participants provide their own meals and housing. We have a limited number of billets available.

Housing:
Participants provide their own housing. We have a limited number of billets available. Please e-mail your request.

Meals:
Except for lunch on Monday, March 23 and Saturday, March 28 (barbecue on the pier), meals are participants’ responsibility. We can accommodate vegetarian diets. Several meals will be planned for local restaurants so we can eat together.

Dan Henderson, former US Team member, coach and World Championship Team Leader, will lead this camp.

He is the co-author of the International Canoe Federation (the world and Olympic canoe/kayak racing governing body) Coaching Manual and coach of the Cascade and Seattle University Canoe & Kayak Racing Teams.

In February 2009, Dan will make a presentation to the top coaches in the world at the ICF Coaching Symposium in Warsaw, Poland on the kayak forward stroke and applications of biomechanics.

Dan is a Masters candidate in Exercise Science at Western Washington University with a focus on the kayak forward stroke biomechanics.

For information, contact Dan Henderson at 425-430-0111 or itsfun@canoe-kayak.com

Master Technique Class

Today's practice was a bit of a disappointment for me. I was really sore from Friday's workout. So not being able to move very well, is not good for technique. So I tried to just go back to the basics for todays paddle on the suggestion of my coach. She really knows her stuff, and could tell today's session was not going to be too productive.

So I just concentrated on keeping my top hand going at eye level and straight across and not dropping. It was a gorgeous day. Sunny and warm, with no wind. It made for a nice paddle of over 10 kms. I kind of lost count of how many laps I completed. I was doing an ok pace and was catching the paddlers in front of me. I caught one paddler, she was going at a good pace, so I stayed with her for a while.

Then I decided to practice so wash riding. So I rode the wash on the right side, and then drop back a few meters and power up on the opposite side, and ride the wash on the left side. I practices this for a couple of minutes. Then I dropped back to chat with Gary and another paddler. Now it was getting a little chilly, so I decided to head in to the dock. As I was going in, I started to do some balance work. It was four stroke with my eyes open and four strokes with my eyes closed. Towards the end near the dock I had to watch out because there is a cable that goes underwater. I have been caught by it before, and got hung up on it. It was a little freaky, but I managed to stay up, and back up off the cable. So I made sure I went wide of it this time.

Another issue I had today was that I was using my Epic large blade for this practice. It wasn't the fact that the large blades are hard to pull, it is that I have shorten the length by quite a bit, and had not changed my tape positions. So I was continuously moving my hands around, trying to find the right spot. Other than the “issues”I was having, it was a nice paddle. Since I don't get on the water as much as I want to these days, all the paddles I get are good ones.

Sun Run Training Run #1

Today was my first Vancouver Sun Run training run. It was just an easy 6 km jog just to shake out the cobwebs known as my running.

The entire workout was only 41 minutes long, which consisted of:

5 minute warm up
15 minute jog
1 minute walk break
15 minute jog
5 minute cool down.

During the jog, I concentrated on technique, landing on my forefoot, and springing off with each stride. I kept the stride itself to a short distance, but kept the turn over at a medium pace. Also I focused on driving my elbows back, and keeping my arm bent at less than 90 degrees. (hands closer to my feet) This helps in keeping my shoulders from shrugging while I am running.

It was a good workout, after having not ran in so many months.

Masters Technique Session

Today was a Masters Technique class at Burnaby Lake. I have missed the last three or four sessions.Since that time the ranks have swollen to over 12 paddlers. There was around 13 or 14 K1s out on the lake today. It was a prefect day for paddling, no rain, no wind, and it was actually warm out. I had to strip down to one long sleeve shirt after one lap of the lake.

I got to the lake early so I could set up my Thunder and get a good warm up and stretch. I did a short dryland warm-up of running in place, with high knees and wide stance, much the same as in P90X. Then I did all my stretches, especially working on the my legs, or so I thought.

There were so many boats that there was a line up to get out on the water. Once on my way down the lake, I realized that I did not in fact stretch my Hamstrings enough, because boy could I feel them, they were really tight. I even considered turning around to go back to the dock to stretch them, but I kept going.

My balance was pretty good today, I had no emergency braces at all. My stroke rate was medium, some where around 80, and I was just concentrating on technique. After about two laps of the lake, the call came from my coach, to turn around and see her. She said she was going to video me and observe my stroke. I told her to give me a few meters for the steam on my glasses to clear up. She said I didn't need to see.

So off we went down the lake. It never fails, the video camera always makes me nervous, and it sure showed. Then we stopped and discussed my areas of improvement. As usual, I am leaning too far back, and losing it at the catch. (Hamstrings too tight) I was going to slow with my rotation at the hips (Hamstrings too tight) and not enough slide. I was cycling too fast and not pausing for the setup. I need to slow down at the setup with a horizontal shaft, "before" putting the blade in for the catch.

This is why you have a coach. They are able to see where you cannot, the errors in your technique, and give you ways of correcting the problems.

After the video section I did two more laps and then headed in. It is good to see so many new faces to the club. Most of them are from the Tuesday night races in Deep Cove. Good job Chris and Gary for promoting the club. Next weekend I will back at the slough to train in K1.

Deep Cove Distance Surf Ski Paddle

It has been two weeks since I was actually in a boat, that you can paddle. It was a group paddle out of Deep Cove, on a beautiful partly sunny day. It was a well organized paddle and thanks goes to Jeff of SurfSkiBC for setting it up.

It was a good turn out with eight paddlers taking part. There was Jeff in a Fenn XT, Katja in a Think Legend, John in his Fenn Millinium, Ben in a Fenn 6, Tom in a Westside X-Par missle, Gary in a Think EVO, Caroline in her Huki SX-1, and myself in a Think EVO.

We had a brief discussion on which course we were going to do, and the north or old marathon course was picked. this would take us out of the cove going, of course north, to the power stations and back. So off we went, at a nice easy pace. The pace was perfect for practising technique, and since I had missed the previous days' Technique Class, this is what I needed.

As I was paddling along, I heard a boat motor coming from behind. I turned and saw Tom riding the stern wash of a big sail boat that was going up the arm. So I jumped over and rode the side wash for a little while. Then I dropped off the waves and let it go for a short distance, and then hammered along the side wash back up to the boat. It was a good drill, but very tiring. By this time Ben and John were up in the distance ahead. We managed to get spread out a bit, but every once in a while the leaders would stop and we would regroup.

As we were coming to the point where we turn to cross the arm to head over to the power stations on the east side of the arm, I saw a familiar face coming towards us. It turned out to be Bern coming back from paddling to the end of the arm and back. This was a long paddle of about X kilometers.

We all stopped and grouped up to cross the arm together. Caroline had cut the corner, and was at the north power station waiting for us to cross. As we headed south along the east side of the arm back to the cove, we were four across, and cruising at a nice pace. I could see Tom off to our right closer to the middle of the arm, and Gary and Caroline bringing up the rear. As we came to Twin Islands, the front group stopped for a quick rest and then we were all off in different directions.

Jeff and Katja headed towards Bedwell Bay, John and Ben headed towards Raccoon, and Tom and myself waited for Gary and Caroline to catch up. Tom and I discussed which way to go, and I said I was just going to head straight to the cove from here. Once Gary and Caroline had caught up, off we went in a group of four. Once we had passed Raccoon, I could not see which way Ben and John went. It turned out that they went towards Jugg. As we headed towards the cove, our group split in two, with Tom and Caroline going down the middle, and Gary and myself heading over to the west side of the arm.

At this point I was starting to get fairly bagged, but I looked over and Gary was going strong, so I sucked it up, and kept up the pace. It wasn't until we got inside the cove did Gary say I needed to take it easy on him. The whole time I thought Gary was driving the pace. Oh Well.
Since I did not know when I was going to get out actually paddle with a group, I decided to crank up the pace, just for fun. At first it was 10 kph, then I upped it to 11kph, and then I had some left in the tank, and pushed it pass 12 kph. It was a good hard push at the end of a great paddle. Hopefully I will start feeling a little better, for the next paddle. hopefully next weekend in the Thunder. So the paddle ended up being 18+ kilometers in two hours.

Last Tuesday Night Race of the Season

Tonight was the last Tuesday night race of the season. Just another step toward winter and the dark and raining days that go with it. I got there early because I know that parking was going to be at a premium.

I looked at the race board and saw that the race was going to be a criterium style race with a portage. The race would go from the normal start line to the south 5 knot can, then left to the north 5 knot can. From there it was off to the beach by the marina, then it was a portage along the path that goes along the shore, to the Deep Cove Kayak shop, and then down the steps into the water.

The tide was up, so getting back into your boat was going to be a squeeze, because the area was going to be tight. Since over the years of this race, I had not portaged, I thought why start now. So my race was going to be the long course of three laps with no portage.

After doing a warm up paddle with Heide, it was off to the start line. I managed to get myself next to Gareth in Daryl's carbon Legend. I know Gareth is very fast, and that he would take off, right from the get go. I was going to use him as a pacer for me. I had to try and stay with him as long as possible. This was only going to be about 80 meters because the start was blazing fast. It seems everyone had saved up their energy for this race. The start and the pace caught a lot of people off guard and were dropped very quickly.

I was close to the front coming up to the first turn, and we went around the marker without any problems. As we approached the second marker people were starting to catch up, and the turn ended up being a little tight. Then a group of three slowly passed me, and were heading for the first portage. One of the group was Brian and Trista in their Nelo double, who beat me last week at the Big Chop. I knew they were not going to do the portage, so i hammer to keep up with them.

I did not want a repeat of the week before. We moved over to the left to give the people going for the beach a clear shot, and a better line for us to go around the marina. I was right on their tail all the way around the marina and under the wharf, as we headed to the end of the first lap. This is where I decided that being in front of them is the place I wanted to be. So I powered up and concentrated on a vertical catch and a strong stroke. With the foot board moved closer, it was easier to really put a lot of pressure on my blade.

It was not long before I was passing them. Now some of the faster paddlers who did the portage were starting to catch and pass me. I used them to pace myself. I did not ride their wakes, but just tried to keep the stroke rate up with good power. I managed to stay in front of Brian and Trista for the rest of the race, but I could hear them behind me. This was the motivation that I needed to keep going as hard as I could.

Not much happened until the final leg on the final lap. As I was approaching the marina for the last time, Terry who is a very fast paddler was catching me. Terry had done all the portages and was heading for th finish line. Just as Terry got in front of me, Gary had caught me on my left. I said Hi, and then Gary had realized who he was catching, and said something about a sprint finish. I told him to move up beside me, but for some reason he didn't. I think he was trying to set me up. Since I could not see him i had no idea which side he was going to sprint from. So I tarted to crank it up, as I was going around the marina. Once I got around the last corner, I hammer it. I managed to generate a lot of speed and actually caught Terry. We finished with Terry in front with me half a boat length behind.

It was a good hard race. A great way to end the surf ski season.

Hot Paddle in September

Today was one of the hottest days that I can remember in a while. (of course my memory is not that good)

It was a easy two laps with Shota in the Extreme and me in my Thunder. I kept having to stop and look to make sure Shota was doing ok. After coming in, I went and stretched again because I was tightening up. Then it was time to practice balance and more starts. The balance section went good, but the start section wasn't as good as I had hoped.

For the balance it was more of the same. Sitting still with my eyes closed, and paddling around, with side draws. Rocking the boat, and bouncing the boat. After the main balancing drills were done, I started to try new ones. I tried to tip the boat over as far as I could without going over. A new one was taking my PFD and putting on my seat, and paddling around. This made the boat extremely tippy by lifting me up by about 2 inches above the seat. this is where I got to cool down from the heat. Boy that felt great.

The starts weren't very good. I kept leaning over to the right for some unknown reason. I went swimming on numerous occasions. I just could not get it hooked up, with any consistency. I just have to keep working on it, to get it dialed in.

I gave Shota a shot at the Thunder. He got in the boat while I held it by the bow. I did not let go, and he got the idea on how tippy this boat is real fast. I asked him if he wanted to try it again, but he said no.

Still lots of fun on such a warm day.

Starts, Starts, and More Starts

Today's workout started like the rest, with stretching. Having my muscles warmed up and loose is very important to having a good session. I start with the legs, and then move progressively up the body:

Calves
Hamstrings
Quadriceps
Lower Back
Upper back
Shoulders Arms
Neck

I did two loops of the slough, before heading to the beach to practice balance and starts. First up was balance drills. Side draws, backwards paddling, bouncing the boat,etc. Then I though of a new one, I took my feet off the foot board all moved them side by side towards my butt. I managed to get my heels touching the seat platform. Then I paddled around in that position. I almost went in doing this. I got a cramp in my right leg, and pushing my feet back to the foot board, I tipped over, but saved it right at the last moment.

Then I started doing the start progressions. Starting with just sitting still and keeping my paddle in the start position. Each time I would try to hold it longer, from one second all the way to the full ten seconds. Next was paddling backwards and then one hard stroke forward. Again with each time I would increase a forward stroke all the way to eight strokes.

Then it was full start from a stopped position. Always lining up to something and looking both left and right to line myself up. Then it was a quick hard stroke, and building to eight strokes. Then session was really good, and I didn't go swimming. So since the water was warm, I decided to really go for it. This time I would pull as hard as I could, if I went in, oh well. I managed to stay dry and it really increased the speed of my starts.

As always a planned one hour session turned into a hour and a half session. Once things are clicking, you just don't want to lose it, so you keep going.

Dark and Dreary K1 Practise

I got off to a late start tonight, so by the time I got to Deas, it was 6pm, raining, and dark. The rowers were already out on the water. (the ones that actually braved it) Good thing I had my neon yellow shirt with me for visibility out on the water.

So I decided to try going out without stretching. Turn out to be not so good of an idea. Big surprise. I started to seize up by the time I got to the bridge on the first lap. So I had to stretch in the boat on the next length, by over rotating in the boat. This worked out ok. When I got back to the dock, I hopped out and stretched properly. Mental note, ALWAYS STRETCH, even if it is pouring rain.

Back for another lap of the slough. This time I was concentrating on pulling my blade out of the water fast and at the hip. I have a visual clue, as to when my on side blade is at my hip. My off side hand is just before the center of the boat, at that time I snap the blade out of the water, and continue to rotate past center a little to set up for the next stroke.

If you sit in a chair, you can go through your stroke to see where your visual clue is. It will be different for different paddle lengths, arm lengths, etc. As you rotate look at your on side blade, and stop it at or just before it reaches your hip. Now look at your off side hand to see its location. That is your visual clue, as to when to pull the blade out of the water. It sure is easier to do this in a chair versus an ICF flat water boat.

So I made sure that I had my weight on the blade all the way through the stroke, and then snap it out of the water. It is important to keep the power on, all the way through the stroke, not just at the beginning.
This was working ok, but I would lose it, and get it back again. Still not an automatic thing, needs work. Reminds me of a saying I heard “Amateurs practise till they get it right, Pros practise until they can't get it wrong”

After working on this, I decided or the rain did for me, to cap it at two laps, but that was not the end of paddling. Now I started to work on an area that I am weak on, and that is starts. My starts are very poor.
So the first thing was to break down the function of the start and work on it step by step.

The first thing is paddling to the start line, and get ready for the start. So I had an imaginary line, and use it to line up. I did a couple of things here, at first I would ease up to the line and just sit there. Then I would go past the line and paddle backwards slowly to the line. This is because as part of tactics, you should go past the line by a little amount and have the starter call you back. Be forewarned though, some starters can get a little annoyed with this tactic, and can start bagging on you.

Then I practise some of the stuff that might come up as you sitting at the line. Scratching my head, looking at my watch, that sort of thing. I can't tell you how many times myself or someone else has gone in by just adjusting their hat, or fiddling with something at the line. So I did this for about 5 to 10 minutes.

Next up was raising the paddle for the start. It is one thing to sit there with your paddle in a “neutral” position, it is another to hold it in a off balance position, as in the start for any amount of time without practise. So I did this one for about 15 minutes. I would raise the paddle just like the start, with the blade in the water, and hold it for as long as I could.

Now came actually starting. The first four strokes are the power ones, to get the boat up and moving. So in my mind, I would be saying “racers start within tens seconds”, raise the paddle to the set position, hold it for a couple of seconds, and then hammer the first four strokes, and then glide. I would try to get a explosive start, like a 100 meter sprinter on a track. I did this about ten times, each one with different success. Not consistent at all. Needs more work. I managed to only swim twice during this section of the workout, and one was because I was braking really hard, so I wouldn't hit the beach.

By now it was dark, and almost 8 pm. I hustled to get the boat bagged and on the car, and then changed. I was the last person to leave the park. It sure is creepy in the rain and pitch black. Other than that it was a good practise.

Nicomekl River K1 Practise

As a bit of a change I kept driving down the freeway to the Nicomekl River Rowing Club for today's K1 practise. Also because the ski boats had the slough this afternoon, not that the Nicomekl would be any better for boat traffic. The Nicomekl has no set times for paddle sports and boating, it is every man for himself.

After getting my boat to the dock, and finished my stretching routine, it was off to paddle up stream first. Within the first 100 meters of leaving the dock the first boat appeared from behind me. They slowed down for the marina where I launched, but as soon as they got past the marker they gunned it. This was going to be a concern, but I turned into the coming waves and paddled through them. I watch the waves come right up to the combing, just short of coming into the cockpit.

Then I turned back toward the shore, riding the waves in that direction. It was fun, and the speed cranked right up fast. I am starting get the hang of paddling the Thunder in some pretty bouncy conditions. From here it was a easy paddle to the first turn in the river. There was current going the opposite direction as I was, and when I got to the turn, the bow wanted to swing around on me. I managed to keep it straight, and headed around the dock the golf course made, and straight to the shore on the other side.

I wanted to stay fairly close to the shore because I was paddling by myself, and if need be, I could just swim / paddle to shore and get out. That's one of the reasons why I wear my Vital ID band. Usually I am paddling on my own, and if I get into trouble there is emergency information on me.

I continued all the up to the Elgin bridge and then turned around a headed down river. Once I got back to the dock, I pulled over and stretch again before heading to the ocean. I stayed on the west side shore of the river, just in case I need a easy exit from the water, and the boats seem to hug the opposite side.

Nothing exciting happened all the way down the river, no boats, no sudden waves, just a nice easy paddle. When I got to the train bridge, I pulled over for a bit of a rest, and watch the boats leaving the Crescent Beach marina, heading out to Mud bay. After about 5 minutes, I decided to head back to the dock.

Cruising along, a cabin cruiser came by, so I turned to catch the wave at the right angle, so I would not dump. Let the waves roll past, and then paddled to catch them. Riding these waves was interesting because they were trying to throw me in the wrong direction than what I wanted. So I was continuously adjusting my steering and my paddle to compensate.

I came to the last 90 degree bend in the river, just before the dock. This is the spot where the water gets quite fun. It is where the river flow meets the in coming tide, or it seems. The water ends up going straight up and down, as in washing machine. Great in a ski, not so much in a K1. I must be getting better in this boat, because I had no problem paddling through it. In fact I went back for a second shot at it.

Then I did a sprint the length of the dock. I jumped out of the boat and stretched a little bit, and then paddle again up to the Elgin bridge and back. The total distance was only about 12.5 kilometers.

Good & Wet K1 Practise

The K1 practise today was at Deas in the Thunder. It was raining non-stop the whole time, but the good thing about it was it was warm.(Not like winter, when it is raining all the time and cold.) I liked it, because you can regulate your temperature better, then in the heat. If you get too hot you can strip off a shirt or two. In the heat there really isn't much of an option than to get wet.

After getting my gear ready and my boat down to the water, I went to the rowing club's porch to do my stretches. I wanted to stay dry for a little longer, before going out and being soaked for the next hour and a half. My coach is really on me about stretching before paddling, and the more I do it the more it becomes a habit. I can really notice the difference if I have not stretched before hand. My rotation is not very good, and my legs really cramp up.

So now before I start paddling, I make sure that I have done my stretching routine. This workout was going to be a steady technique paddle, and after each lap get out of the boat and stretch. The water on the first few laps was flat from one end of the slough to the other. During all the rest of the laps it was a different story, the wind had kicked up and made some nice waves to practise on.

It was not the same from one end to the other though. At the club house side, because of the trees around the slough, the wind was low, but at the marina side, the wind was blowing. This was great. I like paddling in bouncy, wavy water to get used to it. Especially in the Thunder. With these conditions I would practise powering up in the flats and then in the wavy section focus on getting my blade in vertically and power all the way through the stroke.

Turning at the marina end was fun as well. Practised cranking the tiller bar over, and turning slowly around, to maximize the effect of the beam waves on the boat. I wanted to practise technique with the boat really rocking from side to side.

After about an hour and twenty minutes, I decided that was enough. My technique was going south rapidly, and I was getting tired. The one good thing about it, was that even though I was tired my balanced stayed the same. Usually at this point I am bracing like mad, but it was only my technique that was suffering.

Back On The Ocean - Big Chop #9

Tonight was the Big Chop #9, the next to last race of the season for the series. I wanted to go to this race because I haven't been on the ski for over a month and I missed it, and I needed to buy my “winning” ticket for the year end party.

Not being on a ski for so long, had me a little worried. I hoped I would remember how to paddle out on the ocean again. I started next to Shane, who has won so many of these races, I have lost count. So if I could stay with him for a little while, I know I would have a good start. Brian got to two on the count down to the start, and everyone was going. He actually blew the horn twice as a false start but no one stopped. It was pretty funny.

Shane was off to a blazing start as usual, and I managed to stay close to him, as we headed to the front of the pack, or should I say, he was headed to the front of the pack. I settle in next to Matt and his daughter Olivia in the Double XT. I was getting used to wash riding again, but kept coming very close to the double. Good thing I practise have a vertical catch. Even then, Matt and I hit blades more than a couple of times.

As we approached the first turn at the red buoy, I could see I as going to be squished between Matt and the marker. So I asked if he could please move over a little, which he promptly did. Coming around the marker I swear the side of my ski scraped the buoy. I stopped paddling and glided past the buoy and after passing I immediately turned to the left and gave Matt some room. Then it was off to catch Gary in his EVO, and the double outrigger he was wash riding.

I powered up and jumped the gap between myself and the double OC. From there I rode the left wash, and Gary the right wash to just about the next turn at the sand barge. Just before the turn the OC started to pull away from us, and I had to really pull hard just to stay on, but they were too much and a gap started to form. Coming around the sand barge I could see Mike and Denise in their new Huki double ski, having a little difficultly.

I think this was their second race or even their first race in it. From here to the next turn I was behind them and the double OC, which just kept making the gap bigger. As we approached the next turn I could see that Mike and Denise were going to make a tight turn, so I knew this was my chance to pass. I lined myself up for a wide turn, that way I could carry my speed through the corner. Sure enough they went too tight, and ended up slowing down and going real wide in the exit. I came in underneath them and exited close to the buoy, with go speed and managed to pass them.

From what I could hear, Denise was not happy about me passing them in the corner. So now going with the waves, its was time to concentrate on technique and to put the power down. Off a scooted toward False Creek and the next turn. During this time I was by myself, or so I thought. Coming up to the next turn someone had bumped the back of my boat. I though it was Gary who had caught up to me, and I said “hi Gary” but there was no answer. Hummm. Again I set myself up for the corner, and as I went around it was Caroline who came underneath and passed me.

I though good move Caroline. She must have saw me do the exact thing to the Billys in their Huki. Off she powered and had a little gap in no time. I powered up just to keep the gap from getting bigger. Caroline really has gotten a lot faster since a saw her a month ago. Well Done. In the distance I could see the front guys making the turn at the sand barge for the last time, but it looked a little strange, they all seemed to be taking a funny line around the bouy. As I got closer I noticed that Paki Nui took a really hard left, and then a hard right to go around the buoy.

Something was not right. When I close enough to see, there was a big rope, the one that ties up freighters floating in the water. I though there is no way I am going to try to go over that, and off to the left I went to avoid it. Caroline did like wise. As I cleared the rope and headed to the buoy, I saw in the corner of my eye, an OC1 heading straight for me. He was going for it. I hammered to get out of his way.

I don't know if he had actually made it over the rope, because I was off like a scared rabbit. After the race I found out that a few people tried to jump the rope and got caught, and had to swim to get untangled. Good practise remounting the ski.

The last leg, I was just trying to get my technique down and try to catch Caroline, who now had a good 25 meter gap between us. It was all I could do to bring the gap down to about 8 meters at the finish line.

It was a good hard race for me, I really enjoyed myself. As usual the food at the end of the race was great. Thanks very much to all the volunteers who help Ryan and Brian put on the race for us.

Raining Buckets K1 Masters Practise

This weeks Masters Practise was very, very wet. As I was driving to Burnaby Lake to pick up a Super Lancer to use, the skies opened up and started to just dump. I got soaked just going from my car to the water, which was only about 10 meters away.

I managed to get in two laps before the rest of the crew got to the lake. The first lap was ok, but the steering in the boat was off. I had to crank over the tiller bar to the right to go straight. So after the first lap, I pulled over at the beach and tried to fix it. It did not seem to work, no matter what I did. So for the rest of the night, I would fiddle with it, and still have the bar cranked over.

I managed to over come this by just leaving it where it was and placing my feet below the tiller bar on the foot board. It was the most comfortable solution, but it worked. I will have to check the steering this weekend to make sure there isn't a problem at the rudder end of the system.

The next lap I caught up with Katja and paddle beside her. My goal was to stay with her, but with a slower stroke rate. That way I had to use power to keep the boat at the same speed. Then it was off to the beach to talk to Lynn my coach. I was getting good rotation, but I was still not pausing long enough at the catch before rotating. As well my hands were too low, so I wasn't getting the blade in vertical.

My next lap was to concentrate on those aspects of the stroke. Some times I would get it, other time I would lose it. When you get the proper stroke you can really feel the boat rocket forward. This is why my practises usually end up longer than scheduled. Once I get in the groove, I don't want to stop because I will lose it. So an hour usually ends up being an hour and a half or two hours.

It was overall a good practise because I was really trying to use power with technique. I was really tired after this one.

K1 + Ski Boats = Swimming

Today was a short (one hour) paddle at the slough. When I got there, a water ski boat was attempting to get his kids to water ski. Good to start them young. As I was doing my stretches, I noticed that he was getting a large inner tube setup to pull behind the boat. I though, humm this is going to be good. I need some practise in some larger waves, and it was hot out, it might serve two proposes. You can see where I am going with this.

Just as I was getting in my K1, the boat took off with two kids in the tube, and heading off for the far end of the slough. I waiting a second or two to let the water settle down before going. Once I was moving I saw that the boat was hanging around the middle of the slough. One of the kids had gone airborne, and was regrouping. Just as I was getting even with them, they took off, but this time spinning donuts, making some rather large and confused waves in all directions.

Since I knew this was coming, I thought I was ready for it, boy was I wrong. The first set came complete beam side and they were big rollers, which I managed to stay up in.But I forgot being so close to shore, the reflective waves nailed me on the other side. In I went. I did not mind in the least. I needed cooling down from the heat, and it made for a nice short swim.

After emptying my boat, it was off for a couple of laps, with the odd power up, and some steady state paddling. Then about 10 to 15 minutes of balance training. It was a good short paddle / swim.

K1 Practice – Look Ma No Paddle

Today was another K1 technique practice with balance drills at the end. It was the usual loops around Deas with some power ups just to make things interesting. My back is sore from the weekend so i wasn't into really pushing my limits. I did manage 6 loops in the time that I had.

Coming in after the last loop, I decided to do some balance drills at the beach. So I positioned myself about 3 meters from the shore and started to do some side braces, and leaning the boat over as far as I could. then I started to do the closed eyes drills. Side braces, forward strokes, and backward strokes, all with my eyes closed. Then I tried to sit in one spot and lift my arms up to shoulder height with my eyes closed. This did not work out too well, as I decided to wash my shirt since it was sweaty, lol.

After draining my boat, I decided to do some no paddle drills as suggested by Lynn my coach. So I tossed my paddle on shore and started to paddle down the slough. Before I knew it i was 150 meters from shore. what can I say no guts, no glory. It is one thing to go this in shallow water, it is another to do it where you will need to swim a fair distance to get back in.

I continued to paddle around with just my hands for the next 15 minutes. I was having fun, this was a blast. I paddled back to the beach area, and parked about 5 meters from the shore. Then I was trying to sit there and bring my arms up in a “T” at shoulder height. Then I would bring them slowly down and forward, to makes things interesting. Then I tried to bounce the boat at the same time. I could only do this for a short time, as it was getting a little too tippy without a paddle.

I ended up going in again because as I wasn't paying attention, and was drifting backwards towards the shore, and digging the stern into the shore. Oops.

I have come a long ways since starting to paddle ICF K1s. When I first started I could barely paddle a Laser trainer, and now I am closing my eyes and staying dry. I remember trying a boat with this level of stability and being scared to let go of the dock. I would stay up for about 5 seconds max, before going swimming. Just goes to show you that if you keep at it you will succeed.

K1 Technique Practice

oday was a technique practice in Deas slough with the Thunder. Each time out now I am getting better with both balance and technique. Mind you there are set backs some times.

I have been paddling for almost a week now with my new one piece paddle. It is a Think carbon mid wing blade, and has a different feel to it than either my Epic or my Set. This is going to be my main paddle from now on. It has a bigger bite at the catch and has a smooth exit. I would like to thank Daryl of Think Kayaks for setting me up with the new paddle.

This practice was all about technique and distance. I worked on what Lynn was telling me the day before about pausing at the catch or setup and then powering through the “entire” stroke, not just at the beginning. By moving my seat up really helps in this regard, as I can really push hard off the foot board.

I concentrated on slowing my stroke rate down, and make each one count. Trying to setup each stroke properly with lots of rotation, and putting as much weight on the blade as I could without getting tippy. With each time out I am improving this aspect of my paddling. Also keeping my on side arm straight through the stroke is working out. Doing this helps keeping the power on the blade through out the stroke.

You can really feel the boat jump forward. After a couple of laps, it was time to practice some balance. Did the usual, eyes closed, side draws, forward, backward strokes, as well as I started to try bouncing the boat. Having your eye closed gives a whole new meaning to being able to feel the boat.

Then it was off for three more laps of the slough. This made the distance by the time I was done, to 11 kilometers. I am looking forward to the next practice. Whenever that maybe, with work being so busy right now.

The thunder is definitely my hardest boat to paddle, but it is still my favorite. It gives you a sense of accomplishment being able to paddle it.

Masters' Technique Session – Deer Lake

Today was a Burnaby Lake masters technique class at Deer Lake. I was looking forward to it, because a had missed the past four sessions. I got there early so I could stretch and do a bit of a warm up paddle in the Thunder.

There were not very many people at today's session. So it was pretty much one on one for coaching. Lynn (my coach) was saying that I was dropping my hands too much and bending my on side arm as I was coming through the back of the stroke. As well as, pausing at the catch. So that was my focus for today's session. Slow my stroke down and pause, then rotate keeping my hand up, and pulling the blade straight out of the water at the exit.

Easier said than done, especially in the Thunder. I did a short loop so Lynn could watch what I was doing, and correct my mistakes. At some point close to shore I went for a unintentional dip. It sure felt good because of the heat. After about ½ hour of that, I decided to do some balance exercises just off the beach. So I would sit in the boat in about three feet of water, and close my eyes and sit there. At first I was just sitting without moving the boat, but after a while I started doing side draws and paddling forward and backwards with my eyes closed.

I even got real brave and tried a start with my eyes closed. I got exactly four strokes before face planting into the lake. Then Lynn said to paddle around with no paddle just my hands. So off I went along the shore with just my hands. I could paddle forwards and backwards, but side draws with my hands just wasn't working and in I went. It was pretty funny. Good thing it was a warm summer day, and not a cold winter day.

I stayed an extra 30 minutes after everyone had left, just to keep practising. It is my goal now to stay in the thunder until the end of September.

K1 / Surf Ski Practice at Deas

Today we were in singles, Amber in the EVO, and myself in the Thunder K1. It is hard to tell someone how to paddle when you can't really see them. Being in the front of the K2, it is not very good to keep looking back to see how Amber is paddling.

So we spent about an hour and a half, just working on technique. The one good thing is that Amber has good balance from rowing, so she can just hop into the EVO and go. It makes it a lot easier to just have to worry about technique than it is to add balance into the equation.

We did some drills were you touch the opposite side of the boat after each stroke to hep with rotation. As well as, taking one stroke and rotating two more time in the air, and then taking a stroke on the opposite side, and so on.

We were at the slough at the same time as the rowers from Deas were out, and they were giving Amber the gears about paddling instead of rowing. All in good fun.