I am not a personal trainer, nor have I worked with one (though I’ve given a lot of thought to doing so) and other than studying/observing/ reading  a lot on this topic I am by no means an expert—this is my take on the subject of stretching and kayaking.

So, what is the question?  It is:  When to stretch, not if to stretch.

Warm-up of the musculoskeletal tissue is important prior to a high level of activity.  Whether you are lifting weights, running, snowshoeing, skiing, or kayaking, our body will respond better with a warm-up period.  What does that “warm-up” period look like?  It depends . . . for the casual performer (e.g., going out for a paddle with a group of friends) it might be nothing more that paddling at a slower pace and gradually ramp-up to cruising speed.  The more competitive performer (a high intensity work out) this might be a warm-up that moves through the gradual phase followed by some short bursts of higher intensity, before moving into the sustained high intensity.  We’ve all seen this as players warm-up before a game, as runners warm-up before their race, etc.  The fact is that our muscles, tendons and ligaments are like rubber bands and cold rubber bands aren’t as elastic as warm ones (got this analogy from an instructor candidate who gave an excellent presentation on this very topic).  As to stretching, observe the pros—notice how the baseball players start out playing catch, then run some sprints, then stretch out after a good warm-up, then game on.

For all the teaching I’ve done, I don’t recall ever having the students go through a period of warm-up exercises on the beach, I’d rather get them going and do a gradual warm-up on the water.  When I go for a paddle I spend a few minutes paddling around in the launch area executing many of the strokes and maneuvers, then once I’m warmed-up I do a torso rotational stretch to each side, stretch forward along the deck, then begin my journey with a gradual ramp-up to cruising speed.  Depending on the amount physical exertion, I may or may not stretch out after returning from my paddle.  Contrast this with when I go to the gym and lift weights—I start out with a few lighter weights to warm up, or spend 10 minutes on the rowing machine at a moderate pace, and then do the “heavy” lifting.  My routine varies working different muscle groups (e.g., I start with core, then shoulders, then arms, then back to the core, then to hips, then back to shoulders, then to back, then to legs, then to the core, then to stretching (especially the lower back and hamstrings), then to the whirlpool.  Then home and a Smuttynose IPA, or two!

One final note–there are (at least) three elements to physical fitness:  Cardio, strength, and flexibility.  While all three are, in my opinion, important, I find that often (not always) it is the flexibility that becomes more limiting in what we are able to do–that limits our performance and hinders our efficiency.  Flexibility is also the one element, again in my opinion, that seems to be the hardest to regain after a long period of neglect (read as we age).  A word to the younger folks:  don’t neglect flexibility, as well as the strength and cardio.

Posted: April 5th, 2013 under Fitness, Sea Kayaking, Uncategorized.
Comments: none

This is a re-post, with some edits, from a 2006 piece that I wrote—

Recently (back in 2006) on the Milwaukee Sea Kayak list (MilwaukeeSeaKayak@yahoogroups.com) there was a posting with the subject line of “Paddling among yachties.”  A rather catchy title actually–the message concerned the visibility of kayakers to other boaters (larger and faster) and a suggestion by at least one person that kayakers be required to attach orange flags on the end of a wand to their kayaks—similar to those sometimes seen attached to bicycles. This is certainly not a new, or unique issue/problem, nor is the recommendation unique, and it has been debated in other locales as well.  The issue has been “addressed” in Chicago, as well as the lobster waters of the northeast, and I’m sure there are other places as well.

The message cited the following concern from a recent meeting of the Harbor Safety Committee:

“. . .that boaters could not see the kayakers when they were backing out of their slips and that kayakers take short cuts through the ‘wave boards’.”

There are a couple of issues here, at least as I view it.  One kayakers are not following the rules of the nautical road, and in some instances not using common sense.  The other issue is that non-kayaking boaters are either traveling at an unsafe speed and/or not paying attention.

How many sea kayakers actually know the rules of the nautical road?  Not that we need to know all of them, but there are some “primary” rules that we should know—and observe—and there are some rules that fall more into the “concepts” arena that we should also be familiar with.  Then there are some “rules” that are just plain ol’ common sense.

To read the “navigational rules of the road” go to the U.S. Coast Guard Navigation Center’s web site: http://www.navcen.uscg.gov/?pageName=navRulesContent.  Here you will find the rules, and if you’d like, you can download a copy. 

First of all, since sea kayaks are considered a “vessel” by the U.S. Coast Guard, the “Rules of the Nautical Road” do apply to us, and we need to be aware of them so that we’ll know what other, larger, vessels are likely (at least are supposed) to do.  For example:  What are the bigger vessels likely to do when approaching a channel marked by green buoy and a red buoy?  When returning from sea (open water) in U.S. and Canadian waters the rule is “red right returning.”  Therefore, when returning from sea, the larger vessels will keep the red buoys on their right, and the green buoys on their left.  And, the opposite is true when leaving port.  In other words, the buoys mark the traffic lanes and it’s safer for sea kayakers to stay out of these lanes. Personally, I like to keep the red buoys close on my left when returning from sea—larger boats then know what direction I’m traveling (going with the traffic) and I’m out of the channel, but still in deep enough water that I don’t have to worry about submerged rocks.

Secondly, every boater has the responsibility to take the appropriate action to avoid a collision with another.  Such action should be clear in the intent—that is, if the relative bearing between you and another vessel does not change you are on a collision course, and clear and deliberate action is to be taken to indicate a change in heading, thus avoiding the collision.

Then there’s the “prudential” rule . . . if it’s bigger than you stay, out of its way.  “What?” you say.  Yes, sea kayaks are human powered, unless they are being sailed in which case they become a sailboat (and must follow the appropriate rules for a sailboat of their length).  And, while some believe that human powered vessels (vessels under oar) have right-of-way over many other vessels, tonnage trumps right-of-way in my book.  Additionally, a sea kayak is more maneuverable than most larger vessels—we don’t require the draft (water depth) of larger vessels; we can turn on a dime, while larger vessels may take miles to turn.  Other things to consider are barges being towed have limited maneuverability, as do fishing boats with nets or lines out.  Just as I don’t demand the right of way when I’m driving, I don’t demand it when I’m paddling either.  Nor do I play “chicken” with other vessels, either of the head-on variety or the race across the channel version.  To many other vessels sea kayaks are merely speed bumps.

And, there’s common sense—for example:

•  Make yourself as visible as possible when paddling.

• Wear appropriately brightly colored clothing.
• Put reflective tape on your boat, paddle, and PFD.

• When paddling in a group, make the group more visible by making a tight POD (group).
  • If you must cross channels and shipping lanes do so at right angles and at the shortest possible point in order to limit your time in the channel or lane.
  • Use your VHF radio to communicate with other vessels as appropriate.
  • Monitor VHF channel 16 for “securite” information from other vessels.  For example, the Lake Express high-speed ferry broadcasts a “securite” notice in advance of its movement in or out of port—good information to have if you are paddling in the area of its dock or the south harbor entrance.  Same is true for other large vessels and tour boats that use the harbor.
  • Don’t “play” in harbor entrances; this includes practicing rescues and just hanging out.
  • Don’t cut under the docks, you can’t be seen by other boats, and you’re focused on moving through so you won’t be as observant of other boat traffic.
  • Don’t cut through moored or anchored boats.  Again, you aren’t as visible to other boat traffic.  Additionally, it is sometimes difficult to tell whether a boat is moored, anchored, or underway.

There are other points that could be added, but I think this should give you the idea.  Now let’s have some questions and make this interactive!

Be safe!

Posted: March 19th, 2013 under Safety, Sea Kayaking.
Comments: 3

2011 is shaping up to be fully packed with lots of activity, at least through October and then there are the annual holidays in November and December. So guess that makes it the whole year!

January is loaded with planning and scheduling, along with a couple of pool sessions to maintain my “edge”. In February I’m off to Tybee Island Georgia for a few days of assisting with Rutabaga’s Kayak Camp with Ben Lawry. This will be a really great time, not only will I be working with Ben, but it will be in one of my favorite places to paddle. If I had things my way, I’d move to Tybee in a heartbeat!

March begins the paddling season here in the upper Midwest with Canoecopia. And, for those of us who are year-round paddlers, Canoecopia brings the excitement that kids get in a toy store in early December. For the past several years I’ve worked the entire show, either staffing the Door County Sea Kayak Symposium booth, or the Rutabaga Outdoor Programs booth. In addition to those “duties” this year I will be doing several presentations. The board of directors for the Lake Michigan Water Trail (LMWT) will be doing a presentation on the LMWT project. I’ve been working on this project for over 15 years, and these are really exciting times! I will also be doing a presentation on wilderness first aid. Then there will be a presentation on “kit” essentials, during which I will discuss why my kayak and my PFD weigh so much. And, I will be doing a couple of navigation sessions which will be “hands-on” with several other ACA instructors assisting. So, Canoecopia is going to be a scheduling nightmare, but soooooo much fun that I’m getting all giddy just thinking about it!

In April I’ll be conducting an early season Level 4 – Open Water Coastal Kayak Instructor Certification Exam for Rutabaga. This will be for those that may have missed the usual late summer and fall exams last year, or who are looking to perhaps upgrade from their present level before the teaching season gets in full swing this year.

In May I’ll be assisting with a Wilderness Medical Associates Wilderness First Aid class sponsored by Rutabaga. These are always fun (especially when I get to work with my mentor Ann Dunphy). It’s amazing how much practical first aid knowledge and skill one can learn in two days. Also, for you ACA instructors, or aspiring instructors, don’t forget that you are now required to have first aid and CPR as part of your instructor credentials, and successful completion of this course satisfies that requirement.

In June I’ll be doing an Instructor Development Workshop (IDW) for Rutabaga (this will be especially fun since it’s also my birthday weekend!).  In mid-June the symposium schedule begins with the Inland Sea Sea Kayak Symposium in Washburn Wisconsin. I just received my invitation to be one of the instructors, and accepted immediately! This is the first symposium that I ever attended, and where I had my first “formal” lesson, with none other than Gail Green. I won’t tell you what year that was; just that it was awhile ago.

July is always a busy month with not one, but two symposiums and a bit of camping along the shores of Lake Superior between the two. First, there’s the Door County Sea Kayak Symposium. Always fun to see all the returning participants, as well as the new ones. I’ve been at this one from the beginning (this is the 8th annual), and have a blast. After DCSKS, I’ll be heading to Munising to camp on the shore of Lake Superior for a few nights with Silbs and Sherri.  We’ll be doing some paddling in the area, hanging out at the local coffee shop, and just sitting and relaxing before heading over to Grand Marais (Michigan) for the Great Lakes Sea Kayak Symposium (GLSKS) which is still going strong after a quarter of a century (2011 is the 27th annual)!

In August I’ll be doing another IDW for Rutabaga. Then in September I’ll be conducting an ICE for Rutabaga. And, finally in October there’s the ACA National Conference in Louisville, KY.

Now, sprinkle among all of this the various one day classes (navigation, open water skills, video stroke analysis, first aid and CPR) as well as some two day instructor updates, and I’ve got me a busy 2011 ahead!

So this pretty much sums up 2011 for me, looks to be jam packed, to say the least! Hope to see you at some, if not all of these events.

Posted: January 13th, 2011 under Events, Instruction, Ramblings, Sea Kayaking, Uncategorized.
Comments: 1

Over at Silbs Says he is wondering why he is so stiff and sore after a pool session where he was a rollin’ around in the water for a couple of hours (“I Don’t Get It” 12/1/2009).  And, while I wasn’t there, I suspect he was putting his body through all sorts of gyrations that it had not been through for a long time–perhaps since rolling camp 3 or 4 months ago.  I’ve observed him, and others, doing all sorts of rolling, especially some of the Greenland movements, really twisting their body, and throwing their arms out-n-about.  These movements are usually way out of the normal range they put their joints through, and they wonder why they are sore the next day?

Now our fellow blogger and sea kayaker, and roller in his own right, DaveO from the land of purple and gold and all things favre–though we won’t hold that against him, has suggested in a comment to Silbs that the aches and pains are nothing that Bushmill’s wouldn’t solve. I’m not so sure Bushmills’ would “solve” the problem, but certainly could make one forget about those issues for awhile.  Or, “Doctor, it hurts when I do this,” patient says as he hits himself in the head.  Doctor replies, “don’t do that!”  There, problem/pain solved.  Not so easy with kayakers though–when given a body of warm clean water, a boat and a paddle, what’s a kayaker to do?  Roll it!  Then roll over and do it again, and again, and again . . . .

I would submit that for a more permanent solution one should check out Sea Kayak Dot Net where you will find a great series on exercises to do to strengthen one’s self for the paddling and rolling that we do.

I’ve discussed the “get fit to paddle” theme before, so it may come as somewhat of a “beating a dead horse” but I can’t emphasize enough the need, as well as the positive correlation, between being fit to paddle and being a fit paddler.  (Keeping Your Edge, December  27, 2007.)

Ok, so you paddled a lot this past summer and now that winter is here (at least colder air and water temperatures, and snow forecast today), you will cut back to limited, or no, outdoor paddling but maybe a pool session or two between now and next “session”.  Do you really think that you are going maintain the same level of fitness and paddling ability where you left off?  As sea kayakers we need to maintain three levels of fitness:  cardio (endurance), strength, and flexibility.  Just like that three legged stool, without maintaining all three we are going to be wobbley when we get in our kayaks.

There’s plenty of information available to help guide us, here are a few of my favorites (in addition to the aforementioned Sea Kayak Dot Net):

• Fit to Paddle: The Paddler’s Guide to Strength and Condtioning, by Rocky Snyder, Ragged Mountain Press, 2003.
• Book of Body Maintenance and Repair, by Marilyn Moffat and Steve Vickery, Owl Books, 1999.
• Yoga for Paddlers, (DVD)

Something to think about, something to do, and certainly some good study materials.

As for me, I visit the athletic club 3 times a week, go through a series of stretches and core exercises virtually every morning, and I watch my weight (didn’t gain any over Thanksgiving, and didn’t starve either!).  I also study the reference materials, and search for more.  Most importantly, I have fun!  Now, if I manage to do this with my work schedule, you can too.

Get fit to paddle and be a fit paddler!

Posted: December 3rd, 2009 under Fitness, Health, Sea Kayaking, Uncategorized.
Comments: 4

I always have an interest in what’s happening on the lake, Lake Michigan–my home water.  Besides the weather links listed on the weather page (see Weather Links in the side-bar) on the site here, there are a few more links that you may find useful as well–at least I do.  So here they are, along with my comments.

If you have a favorite weather/conditions site, send it to me and I’ll get if posted.

Nearshore Forecast

This is a new and improved format (longer range and graphics) of the nearshore text forecast that we’ve used for many years http://forecast.weather.gov/MapClick.php?site=LOT&textField1=42.9916&textField2=-87.8159

Water Temperatures

Great Lakes Coastal Forecasting System—Lake Michigan Surface Temperatures (note:  use the two drop- down lists to navigate to additional data http://www.glerl.noaa.gov/res/glcfs/glcfs.php?lake=m&ext=swt&type=N&hr=00

Mid-Lake Buoy East Souteast of Milwaukee http://www.ndbc.noaa.gov/station_page.php?station=45007

CoastWatch

http://www.coastwatch.msu.edu/michigan/m.html

Note:  Cloud covered areas of the lake surface cannot be read accurately by NOAA satellites so the computer program colors them black. Areas near the black masked cloud cover may not be as precisely reported as those some distance from the clouds. CoastWatch images are generally representative of surface temperature conditions, they are not as accurate as your road atlas.  Some areas are masked with grey color because the computer program has indicated the temperatures presented are probably cloud temperatures. The air temperature at the tops of clouds can sometimes be very nearly the same as the surface water temperature of the lakes below. The grey-scale masking indicates that the accuracy of temperature reporting is lower at this time.

http://coastwatch.msu.edu/twomichigans.html

Webcam links of current nearby Lake Michigan water conditions (“nearby” to Milwaukee that is)

Milwaukee Harbor

ftp://ftp.glerl.noaa.gov/realtime/mil/mil1.jpg

Various possibilities for viewing current conditions in Milwaukee (warning:  can be a bit putzie)

http://www.lakefrontcam.com/

Sheboygan

http://www.visitsheboygan.com/BlueHarbor/view.htm

http://www.visitsheboygan.com/live/view.htm

Then there’s this bit of info, similar to the weather rope we used in the navy –

Posted: October 9th, 2008 under Lake Michigan, Sea Kayaking, Weather.
Comments: 1

As many of you have heard, a Waukegan Illinois man apparently drown off of Waukegan on Sunday, October 28, 2007. It has been reported that this was his first time out, having just purchased the kayak the week before. Walter Doroba was last seen around 3:30 p.m. on Sunday afternoon by another (power) boater. Some time later (around 5:00 p.m.) the same boater saw Walter’s overturned kayak along with a “life jacket” (PFD) floating in the water and notified authorities.

The weather was nice on Sunday, with the air temperature at Chicago’s O’Hara airport reporting a high of 56° F at 1454, with SW winds at 13, gusting to 16 mph. The water temperature on Lake Michigan, in these parts is running in the low 50’s. Waves were forecasted to be in the 1 to 2 foot range on Sunday.

For the prepared and experienced open water kayaker the conditions were benign to say the least. However, for the unprepared and inexperienced, the conditions were deadly!

When submerged in water, we lose heat 25 to 35 times faster than when not in the water. With water temperatures in the 50 to 60 degree range, it is estimated that a person becomes exhausted, or unconsciousness in 1 to 2 hours, with an expected survival time of 1 to 6 hours. In 40 to 50 degree water the exhaustion or unconsciousness comes in 0.5 to 1 hour, and the expected survival time drops to 1 to 3 hours. (There are a lot of variables, but these times are for someone not in “protective” clothing, i.e., wetsuit, drysuit, etc.)

Ironically, the December issue of Sea Kayaker Magazine arrived last week, and contains the story of the death of an experienced (20+ years) kayaker, in circumstances not too terribly different than Doroba’s.

We know the most about the death of Len Goodman, thanks to the article in Sea Kayaker Magazine. Len, 76 years of age, was the president of the California Kayak Friends (CKF), which is an organization of approximately 200 members in southern California. Len is described in the article as being a “conservative paddler” who often “preached” safety. Running late to a group paddle, Len called one of the group’s members and told him not to wait for him, that he would divert from the planned paddle and do a solo one instead.

The weather was warm and sunny, the winds calm in the early morning, but the Santa Ana winds picked up around 9:00 a.m. and brought strong offshore winds in the 20 to 30 kts range, with gusts of 35 to 40 kts. At some point, Len capsized. His only means of recovery was a paddle float reentry as he didn’t have a roll, nor did he have a reentry and roll. His overturned kayak was found about 3.5 miles offshore, with the paddle float inflated on the paddle, and the paddle attached to the kayak. The vessel finding Len’s kayak radioed the Coast Guard and enroute to the scene they found Len floating in the water about 2.5 miles from shore. CPR was performed as the Coast Guard rushed to shore to hand Len over to the EMTs waiting to transport to the hospital. Upon arrival at the hospital Len’s core temperature was 80°F. Continuing CPR, the hospital staff began rewarming him and after 2 hours his core temperature was recorded at 88°F, but still no cardiac activity. The official cause of death was drowning, and the time was listed as being between 9:00 a.m. and 1:00 p.m.

Although the group that Len paddled with practiced rescues and rolls frequently, Len usually didn’t participate because he chilled easily. Len had taken a class three years earlier that involved a lot of rescue work. At the conclusion of that class, the instructor counseled Len on not paddling alone or in rough conditions until he improved his self rescue abilities. Additionally, Len was advised to get a properly fitting wetsuit (his was too loose and allowed the flushing of water between the suit and the skin). (When I sold wetsuits, people would always complain that they were too tight and wanted the next size – or 2 sizes larger. I’d tell them that if they didn’t feel it, it wouldn’t do them much good.)

Len’s VHF radio had stopped working quite some time ago, and he had not replaced it yet.

Lot’s of lessons to be learned from both of these tragic events.

While Len had lots of experience kayaking, and Walter had little to none (I don’t know if he had ever been in a kayak, or had formal instruction before, just that this was a new kayak), Len didn’t have, and Walter apparently didn’t either, the necessary recovery skills to paddle alone on open water.

Reliable, in good working order, signaling devices are necessary when things do go wrong. There is a high probability that both Len and Walter would have been successfully rescued if they had a VHF radio available to call for assistance. Not to mention flares, smoke, and other signaling devices. I NEVER go on open water without my VHF radio. Regardless of where I’m paddling, I always have my flares (6 of them) with me, along with a strobe (secured to the shoulder of my PFD), signaling mirror and whistle (granted the whistle isn’t much good unless someone is really close by, but it is louder than I can yell). The VHF radio, flares, mirror and whistle are all on my PFD. And, I usually carry my cell phone in a waterproof container in my day hatch, not that I think it will be all that effective while actually in the water.

I always wear my PFD and have it properly secured/tightened. Walter’s was found with his kayak, either he wasn’t wearing it, or he slipped out of it because it was not properly secured, something many people do in favor of a more “relaxed comfortable fit.” I recall one paddler telling me that he once thought he was going to slide right out of his PFD before he could get the straps tightened after capsizing in rather heavy conditions. Again, I NEVER paddle without my PFD on, and I consider myself to be a decent swimmer.

Lastly, I always dress for immersion. I ignore the “rules” that I’ve heard some say, e.g., “if the air + water temperatures are greater than 120 degrees, you’ll be ok without protective clothing.” Think about that, how often do we have 50 degree water and 70 degree air temperatures? Would you want to take a swim without a wetsuit? Personally, I wouldn’t want to without a drysuit!

While I could go on, let me just say Practice, Practice, Practice!!!

Just as I’m posting this, I’ve received a posting from CASKA (Chicago Area Sea Kayak Association) that is on point, and merits passing on. Take a look at Safety Center and pass it on!

Posted: November 6th, 2007 under Safety.
Comments: 3