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

One of the great things about Canoecopia is the meeting of new people.  This year was no different–I had heard a lot about John Chase from another friend but had not had the pleasure to meet and speak with him yet.  And, with a name like “John” I knew he had to be a pretty good guy.  So it was great when he stopped by the Rutabaga Outdoor Programs booth while I was working and spend a few minutes chatting.

John Chase is a certified personal trainer and a paddler.  Fortunately for other paddlers John has a pretty expansive web site www.paddlingexercises.com (see also his site www.inspiredjourneyfitness.com exercise videos tab) which contains several good videos and discussions of exercises specific to the the paddler.

John has also recently published an e-book that is available on Amazon.com–Power to the Paddle.

I purchased  this book Monday night after Canoecopia and am quite impressed.  John keeps the equipment simple–resistance bands, stability ball, and a mat.  In the above mentioned web site he also demonstrates exercises with a kayak paddle — pretty simple stuff.  The descriptions of the exercises are clear, in a step by step format, and are accompanied by a photo.  Personally, I would like to have seen a short video of each, but the written descriptions are very clear.  I discovered many of the exercises are demonstrated at his web sites.

John reinforces one of the things that I’ve been harping on for a few years now–the importance of the three areas of physical fitness: cardio, strength, and flexibility.  It’s been my experience that many people tend to focus on the cardio, and a bit on the strength, and very little on their flexibility.  All three are important and need attention.  In fact, I believe that the flexibility issue, or lack of, is often a greater hindrance to sea kayakers than their strength and cardio.  One should have a well balanced fitness program that includes all three.  Another point that John reinforces is the importance of having a balanced strength training program, that is one that strengthens the muscles in all directions of use.

For some the e-book thing may be a bit too, well shall I say “techie”.  As you may recall from a previous post (August of 2011) I purchased my first e-book (The A – Z of Sea Kayaking).  I learned then that even though I didn’t have an “e-reader” device Amazon had a free download to my PC that enabled me to enjoy e-books, and though it’s been over 18 months since I purchased the first, Power to the Paddle was worthy of being my second.  I’m sure that this form of publishing will continue to become more popular and it is rather environmentally sound too.

As we are entering the paddling season (though it may not seem like it outdoors right now), it is important for us to take stock of our physical condition.  Many injuries occur at the beginning of the year because we go from zero to 60 in a couple of weeks rather than slowly ramping up to speed. Whether you start going to the gym, or you work out at home, using the exercises in Power to the Paddle will provide you with the “ramp up” to insure you have a more successful, and hopefully pain free, paddling season.  And, if you should over extend yourself, be sure to listen to your body and allow sufficient time to recover.

Now, what I’d like to do is go spend a couple of hours in the gym with John Chase, but since it won’t happen today, I’m on my way to the WAC (Wisconsin Athletic Club) to spend some time with the weights, followed by the rowing machine, then on to the mats for some flexibility, then to the whirlpool !!!

See ya on the water!  Seakayakerjb

Posted: March 13th, 2013 under Fitness.
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

Now that you are over the shock of me actually posting something to my blog, ok so you aren’t over it yet . . . one thing that you’d better get over pretty soon is warm weather paddling, the warm weather and water is gone, and it won’t return for several months (at least here in the upper Midwest)!!!

A few months ago at one of our early morning rendezvous for coffee (aka “2 fellas at Bella’s”) Silbs spoke of the longer periods of darkness, and how he is needing to find a routine to occupy his time before the sun comes up (I guess some people do have that problem, but I’m not there yet ). He mentioned doing some yoga, some palates, reading the paper, and writing his blog. Ok, so that takes him to about 0630 (1.5 hours), so what to do with the other 1.5 hours? — That is the question, at least for him. And, of course there’s the rest of the day, before darkness sets in again, for taking those brisk hour long walks (sorry Ansel these are brisk walks, not stop and sniff, and whatever else it is that you do).

Fast forward to a couple of weeks ago, and again after one of our 2 fellas at Bella’s meetin’s, Silbs went and joined a local fitness (aka athletic) club, something that I had been subtly encouraging since we (Oz, my spouse for those of you that don’t know) did last winter.

So, what the hell am I talking about? The battle of the bulge? Not really, though that might be a result of decreasing activity, even without increasing the caloric intake, and something that Silbs seemed to become increasingly obsessed with. In the August issue of Atlantic Coastal Kayaker magazine, Wayne Horodowich wrote about losing one’s edge; and, about knowing where the “edge” is (and respecting it). (If you want to read more about these topics from Wayne, go to his web site (www.useakayak.org) and click on the “Reflections” button on the left. Some really good thoughts/information/”reflections” there.)

Wayne speaks of a “Yakism” – “We are either training or un-training.” This reminded me of something that I read in the BCU Coaches’ Handbook regarding the “regression principle”. “When an athlete stops training they will lose any gains they have made relatively rapidly . . . ceasing training, dependent upon the period and degree of detraining (ranging from normal active life, but no training to complete bed rest), will result in a loss of fitness gains made through previous training.”

As we moved through fall, many paddlers cut back on their paddling activities—thus entering into a period of “un-training”. For some, the boats were stored away, well before Thanksgiving, only to be returned to the water in April or May (that’s nearly 6 months!). Now we’ve moved to winter, and even those who paddled frequently during the fall are finding themselves “locked-out” off the water by the cold, or hard water (ice).

Those gains made this year from paddling may have looked good when the paddling began to become less frequent, or not at all, but how will they be next spring? How are you going to maintain the flexibility that you developed in the last six months? And what about the skills themselves? Skills are dynamic, that is they are constantly changing—for the better and not so. The other thing about skills, if you don’t use them, you will begin to lose them (the “un-training”). (I studied Chinese language for two years, but having not used it in 30+ years, I’ve been un-trained, guess I should have studied Spanish . . . but I digress.)

The time to plan for the “off-season” has pasted by, but it’s not too late! Do as Silbs has done, start with some yoga and palates. Add in some strength training and some cardio, and mix well. Get into a routine—you’ll feel better physically and mentally, and keep a log of your workouts and observe the improvement.

Additionally, educate yourself; books, DVDs, magazines, blogs, websites, coffee klatches. How about some pool sessions or a winter break down south? Join a fitness club. And, of course, you could extend the paddling season by getting, depending on where you live a wetsuit—or a drysuit!

Minimize the “un-training”, keep your edge!

Sounds like a good New Year’s Resolution !!!

Posted: December 27th, 2007 under Fitness.
Comments: 2