POWERbreathe Update #2

After weeks now with the POWERbreathe, and I am starting to measure a difference. I am consistantly blowing 570 to 580 litres per min now, and I am up to level 2 on the scale. Middle of this week I will be moving up to 2-1/2.

I hope to be starting some run tests soon, to see the difference in my breathing.

Paddle Testing At Deas Island

Today I was out testing different configurations of my paddle set up.

I am looking to get another paddle, and this has brought on the discussion of blade size and length to consider. I have tested five different paddles in the last couple of weeks, trying to find one that works for me.

Daryl Remmler from Think Kayaks has been helping me out with this. He has the most paddles of anyone I know.After testing I have narrowed the list down to one. Now I just have to determine the proper length. Daryl had a look at my SET, and we lined it up to his Think paddle.Mine was a good 4 to 6 cms. longer. Which was strange because Daryl and I are roughly the same size. (or height should I say)

So now I am in the process of testing different lengths to find the optimum length for me. I went to Deas Island to do some testing. When I got there the wind was starting to pick up a bit. I thought this would be good for the testing because it will really push me since I was in the Thunder for today's paddle.

So I reduce the length of my blade by about 4 cms. I set it up as short as it would go. Right from the get go, it made a very noticeable difference. I was more stable in the boat than I have been lately. It took me a while to figure out why it made so much of a difference, then it dawned on me, because the length was shorter, I was not bringing the blade past my hip as much. My coach has been on me for this. With the longer blade set up it was very easy to bring the blade past my hip and get into a unbalanced position, and in the Thunder you really notice this, because there is NO forgiveness.

I had a really good paddle with this set up, and it is the length I am going to go with. Now I need to work on the optimal feather angle for me. Everyone seems to have an opinion on what is the best feather angle. Some say 72 degrees, some say 60 degrees. My opinion on it, is that it is up to the paddlers bio-mechanics that determines the correct feather angle.That is the amount that your control side wrist can actually rotate. Everyone had different ranges of motion in all their joints, so to say that a specific feather angle works for everyone does not jive with me.

Here is how I set up my paddles:

I bring all the items I need to set and tape up the blade with me.

When you place the blade into the water on the "on" side the blade should be in a neutral position. That is where the blade is angled to its maximum "catch" position. Too much facing out and the blade is in a open position and you lose power. Too much facing in, and the blade is in a closed position, and as well is losing power. It will not matter which blade size you have, if you have the blade in the right angle you will feel it, because it will be hard to pull.

You can do this on a dock or in your boat, I am going to use the dock as an example. First sit in the proper position for paddling, Knees bent, chest up,(not slouching) looking forward.Now rotate your core like you would in the boat as your are setting up for the stroke. Place the blade in the water vertically, stop and hold it. Look at the blade, does it look in the right position? rotate the blade until it is in a neutral position.You can do some test stokes to determine if it is in the right spot.

Now still holding the shaft and with the blade in the right position, mark the location. Once the spot is marked you can tape on something (string, cut o-ring, rolled up tape, etc) to locate your hand to the paddle. This is so when you grab the paddle it will orientate to the correct position. Make sure you test it a couple of times to make sure. If the blade does not line up in the neutral position when you grab the paddle, you should redo the set up.

With the control side done, you can now move to the other side. With the paddle loosened at the joint (two piece paddle) so it will just rotate if you turn it, place the blade in the water. Look at the position of the blade, and adjust it either way if it is not in the neutral position.Once you have the blade in the right spot, tighten the paddle. Then mark the position on both halves of the paddle. This way you can find the right spot quickly.

This way the blades are set up to your wrist movement. Now what is left is just finding the right distance for your hands on the paddle. I use the generic, place the paddle on my head, and move my hands until they are at 90 degrees to my elbows / biceps. Then I mark each handle at that position with some o-rings and tape.

Then all you need to do is go out and do a test paddle. You should have a solid feel all the way through the stroke. That is it.

Product Review – Vital ID

I started thinking about being out on training paddles or runs for that matter and having identification, but after my little mishap during a downwind run in English Bay the other week, it brought it to the top of the priority list.

I have been researching for a product that I could wear that would have my identification on it. I needed something that could be changed easily and be water proof. I was reading Canadian Runner magazine and came across the prefect product for my needs. It is the Vital ID sport band.

It is inexpensive, and can include all the emergency information required. It comes with two id strips, and you can order more if needed. So now I have my ID with me when I go paddling or running.

I have included a quick link to the VitalId site on my blog.

Deep Cove # 14 – Hard Race, Paddle Test

Tonights race was going to include a swim in the middle. The long course was going to be, out from Deep Cove over to the mainland across from Jugg Island. Beach your boat and swim 160 meters over to Jugg and back, then paddle around Raccoon Island, over to Lone Rock lighthouse and back to Deep Cove.The total distance would be just under 8 kilometers.


As well tonight I was paddle testing. I'm in the market for a new paddle, so I am trying out as many blades as possible. During the race I was using a Max paddle. It was the Hank McGregor model in carbon. As soon as it was handed to me, I knew that this paddle was going to be a little much for me, due to its size and the aggressive shape. It came in between the SET paddle I normally use and my large blade Epic, which I use on occasion.


The quality of the paddle was top notch, and the small shaft was perfect for my hands. So off I went for my warm up paddle. With the blade in the water, it became apparent that this was going to be a chore for me over the 8 km distance. The grip at the catch is big, and the blade holds the water all the through the stroke with minimal slip. The exit is effortless.

After a quick paddle to the 5 knot can, it was time to hustle to the start line. As we were sitting at the line, Bob got out of his ski onto the dock, and started to speak through the load speaker. He said that Ty's wife to be, had secretly bought him a new Kevlar Legend and was going to give it to him in a couple of weeks, but because he was whining about getting a new ski, that she gave it to him tonight. So with that said Bob pushed the boat out into the cove and said that if Ty wanted to use his new ski, he would have to swim for it. With everyone cheering him on, that is exactly what he did. He had the biggest smile as he was swimming for it.

Then it was time to go. It was a quick start, and I got a good position beside Rod. I looked over to the far right and there was a group of paddlers behind the double XT of Brian and Sasha, moving fast. Up at the front of our group was Jim in his K1. During this time, actual throughout the whole race my balance was just not on. I was tippy, and could not seem to get it to work. It was not long before I was off the back of the group. I was basically on my own for the next 2000 meters, when Lina came up on my left hand side. Lina is getting stronger every week in the XT. So I decided to fight with my balance a little and stay with her. She would start passing me, and I would up the rate and move in front . She would then up the rate and try to pass again, so I would up it again. It was fun messing with her, but after awhile my balance became an issue again and I dropped off.

As we were coming up to Jugg, and the swim, I could see Jim carrying his K1 up the beach, and head out for his swim. I got to the beach and pulled my ski up on the beach, and headed out for my swim. Boy was it cold. It may have been a hot day, but that water was not. I managed to pass a couple of people on the swim. Once back on shore I grabbed my ski, and tried to manoeuvre through the piles of boats all over the beach.

I managed to squeeze through a gap, and get going after Colleen who was ahead of me. Around Jugg, and off to raccoon, With both Hope Brothers right behind me. The balance thing was still going on, and slowing me down. Rod passed me, but I managed to hold off Greg. As we approached Raccoon Island, I pulled up beside Colleen, and sat there for the length of the island. We we reached the northern tip of the island, I decided it was time to go. So I upped the pace, and managed to catch some decent waves to scoot ahead. I was on my own from then on. Steve was just in front of me, but I just could not real him in before the finish line.

Product Review – Garmin Forerunner 101

I have been receiving quite a few emails asking what GPS I use for training. The answer would be the Garmin Forerunner 101.

This unit is the lowest priced of its kind that Garmin sells, but don't let the cheap price fool you. This unit has plenty of features. The price was one of the reasons, that I bought the 101, I managed to get mine for $79 at a running store, the other was the display. You can use the custom display feature and make the “units” that you want big in the main window. This was required with my eye sight being what it is.

The lack of a rechargeable battery has not really be an issue. I just stock up on batteries. Plus it is one less contact point to corrode in salt water. The same goes for the link to the computer. Since I do most of my data collection in a spreadsheet, the lack of being able to download has not hinder me in the least. Sure in the future it might be handy to have that feature, but for the price I am willing to live without it.

During training the I use the Training Assistant in the interval mode. The main mode, I use is the time on / time off,. (set time & rest time) but there are many modes that I even touched yet, that are invaluable for workouts.

During a race, I have it set to straight timing with the main display showing KPH. That way I can see if I am in a current or my stroke technique needs a little adjustment to go quicker.

I have no problems with the unit. The main thing with any GPS that is being used in salt water is that you need to ALWAYS rinse it in fresh water immediately after use. If you are looking for a cheap GPS for training this is the unit for you.

Training Camp - Day Five PM

We started our trip for VO2 max testing at Western Washington University in Bellingham a little after noon. As soon as we started to go it started snowing like crazy. I was wondering if we were going to make it. With Dan driving we arrived at WWU with no problems.

I was getting a little apprehensive about the testing. I did not know what to expect in terms of the difficultly in this test. I made sure that I did not go first, so I could see how it worked.
Elaine volunteered to go first. (thank you) , then Steve, Susan, and then myself. So I got to watch three tests before mine. It really help calm the nerves before I was suppose to go.

Well I got all hooked up to the analyzer, and the heart rate monitor. I got a plastic bag to put under my butt so I could slide better in the seat. It made a big difference. Well let me tell you, this test is not a easy one, by any means. We started at an easy stroke rate on the erg, and then upped it every 2 mins, while indicating the perceived difficultly level with each increase on a chart. (12 = easy / 20 = very hard)

With each increase it became harder and harder. If it wasn't for everyone cheering me on, i won't not have lasted as long as I did. I lasted 8:08 minutes before exploding. at the end it was all I could do just to keep paddling.

I managed to reach my VO2 max level. So now I have a base line and the proper numbers to use with a heart rate monitor for my training. Now all the training zones will have an accurate number to go by.