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April 27th, 2012Stretch for Goodness Sakes!
March 16th, 2012Stretching is probably the one component of fitness that most often gets neglected from an exercise routine. Most times, you are probably focused on the training, the workout, not the post-workout stretch. Though some new research shows mixed reviews about stretching, we do know that stretching after your workout can help you in numerous ways.
The two main benefits for stretching are that it can help your athletic performance and it can help decrease the chances of sport/activity-related injury.  Stretching can improve your flexibility. Flexibility is defined as the ability to move a join through it’s range of motion. When a joint is inflexible, it can’t move properly through it’s full range of motion. This causes muscle imbalances and funky posture or movement patters which can result in injuries. A healthy, flexible joint, can move smoothly, and allow you to work in proper form. Also, over-shortened muscles, tendons, or fascia can become very inflamed and start tearing when they are repeatedly stretched over and over again. A program of gradual flexibility training can help lengthen out the muscle and help prevent these kinds of injuries.
Stretching can also help improve blood flow to the muscles. Generally, when muscles are chronically tight, they tend to press blood vessels and nerves against bones, which can help cause chronic problems like Sciatica or Thoracic Outlet Syndrome*, and constricts flow causing pain. Â Stretching helps relieve the tightness from muscles, fascia, and other connective tissues, thus allowing blood to flow freely.
So how do you stretch? The BEST time to stretch is AFTER Â your workout. Yes, after. By that point, your muscles are warm, and probably tired, and they won’t fight against you so much. Stretching will also help you flush out chemical by products of your workout and help prevent soreness.
Stretching is easy and relaxing, and there’s really no excuse for not adding it and keeping it in your training program. Physical Fitness is made of 4 components: Strength, Endurance, Body Composition, and FLEXIBILITY. If you are missing one of those components, guess what? You may not be “fit”.
Here are some tips for stretching:
- Focus on major muscle groups when you stretch, and stretch the ones you use the most.
- DON’T BOUNCE. We know better than that now. Why do you ask? Well, here’s a good example: if you take a rubber band, and stretch it repeatedly and quickly over and over and over again, what will happen to the band? It will break, right? So now think of that rubber band stretching at it’s full, releasing, then stretching it again. What will happen the next time you stretch it? It will probably stretch more because you stretched it out the first time. Hmm. Interesting. The body kind of works the same way.
- Pain is not your friend. When you stretch, go for a little bit of “uncomfortable” not pain. Pain is a sign that something is wrong.
- Make it routine. Only regular stretching will help you see results.
- Hold your stretches for at least 20-30 seconds. This is the time it takes for your body to give-way to the stretch reflex.
Sample stretches for paddlers:
Lat Stretch
Lower Back Stretch
Chest Stretch
Hamstring Stretch
Make this Season THE Season
February 17th, 2012Racing season is just a couple of months away! You are probably busy training and starting to get your body ready for a few months of some killer paddling in the spring. Here are a few tips to keep your training moving in the right direction and help you keep from getting over trained.
Pick a Specific “Goal” Race
Instead of training for a general ballooned season, it’s a good idea to train for one specific race later in the season. This will help keep your eyes on the prize and your workout program more streamlined. You will be able to perform well in the races leading up to the “big race”, and you should have your best performance at the race you peak for.
Periodize Your Training Routine
“Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period. It is a way of alternating training to its peak during season. The aim of periodization is to introduce new movements as you progress through the macrocycle to specify your training right up until you start the season.” Periodizing your routine means that you will separate your plan into sections, even as simply as pre-season, season, and post season. Pre season would consist more of conditioning work, the season would consist of sport-specific skills, and the post season would be resting. Periodizing helps you get fully prepared for a season without forcing you into over training, which could ruin your season. There are several theories of periodization models out there.  A great book to find periodization concepts and models is called “Designing Resistance Trainng Programs” by  Steven Fleck and William Kraemer.
Get to the Gym
SUP’s are not the most efficient craft on the water. It does take a lot of strength to pull it, and more strength to make it go faster.
Your body won’t get stronger on it’s own. You will need to make it that way. There are a lot of theories out there about strength training. If you don’t lift weights very much, start off slow. A non-agressive approach is always safe when you are just starting out. Â Start with using the machines, then work your way into free weights, then into more functional exercises. BE CAREFUL. Jumping too high too soon can really set you up for injury. But, making yourself strong gradually can help you avoid injury and go faster.
Cross Train
Cross training is essential when you are on a strict training program. If you did nothing but SUP 7 days a week, your body would eventually get burned out. Â Cross training allows you to work the same body parts and energy systems you would work when you are paddling, but you aren’t paddling. Some examples of good cross training for SUP are outrigger paddling, swimming, rowing machine, running, elliptical machine, and pretty much anything that gets your heart rate up.
REST!!!
It’s a four letter word that no one wants to hear, but it’s ESSENTIAL. Rest allows your body to heal after all of the work you’ve been doing. When you train hard, you tear your muscles on a microscopic level (which causes soreness). This tearing is normal, but your body does need to heal. If you don’t give it the time, your body will eventually quit working properly. When the repeated weeks of training with no rest add up to be too much, your body will start to show signs of over training. Symptoms of over training are depression, poor sleeping patterns, decreased appetite, poor sports performance, a feeling of chronic fatigue, lowered immune system, and increased rate of injury. Giving your body at least one day of rest per week will really help your body feel and work better.
Keep these tips in mind when designing your training program this year. Hopefully, you’ll reach your desired goal, stay healthy, and uninjured this season. See you on the water!
Resolutions
December 26th, 2011Keep yours going all year long!
I am sure at some point in our lives, all of us have made New Year’s Resolutions. If we never called them resolutions, we probably have said, “Next year, I’ll..” or “After the holidays are over, I plan to..” Â Whether we admit it or not, we’ve made goals for when the new year comes. However, we can probably also say by each February, we’ve given up on those goals for any number of reasons. This year, let’s plan on keeping your goals. Here’s an easy way on how to set goals, and achieve them…
All you have to remember is that your goals need to be SMART. That’s
 S-M-A-R-T. SMART goal setting will help you accomplish your goal, and allow you to make those changes part of your lifestyle.
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S = Specific - The goals you set need to be specific. You need to specify exactly what you want to do. For example, the goal of “losing some weight” is not very specific. The goal of “losing 5 pounds” is very specific.
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M = Measurable -Â The goals you set need to be measurable. They need to have a way that you can see a change in numbers, and thus accomplish your goal by tracking the changes. With our example of “losing some weight”, we’re not defining any measurable change. “Some” is not a measurement. However, 5 (the number of pounds the person wants to lose) is measurable and can be tracked.
A = Attainable -Â The goals you set need to be attainable.
R = Realistic - The goals you set need to be realistic. I group both of these together because you can’t have one without the other. A realistic goal will be an attainable one and vise versa. It’ important to keep in mind that you are human, and things take time. Generally, you won’t be able to make GIGANTIC changes to result in HUGE goals in a short period of time. Small changes will result in great goals, given time to accomplish it. In our weight loss example, “losing 5 lbs in a month” would be both attainable and realistic. “Losing 50 lbs in a month” is not attainable or realistic (or healthy).
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T = Timeline - Every goal you set needs to have a timeline. If you give yourself a date or a specified time to complete your goal, you will be more likely to stay motivated to make changes to your life. For example, “losing 5 pounds” with by no desired date won’t be as successful as “losing 5 pounds by February 1st” is more definite.
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Simply said, If you can align your goals to be SMART, you’ll find it more possible to stick to your resolutions and actually see them through to your goal. Heck, you might even end up making them a part of your current lifestyle.
Why do you paddle?
December 5th, 2011I just posted this on my Mind-Body-Water Blog at www.supilates.com. People have really liked it, so I’m sharing with you guys too. Enjoy.
Why do you Paddle?
Maybe we should make this question a monthly meditation. But really, why do you? What is it about paddling that keeps you doing it? What has it brought to your life?
“Paddling” is a loose word, and I define it as simply that. Paddling. It doesn’t matter what I paddle; I just have been doing it for a while. Rob and I bought our first kayak well before we were married. We bought it to keep in shape and spent time together on the water. We never imagined that that pink (um, I mean “raspberry’, as Rob always corrects me) kayak would take us on an adventure that has lasted us over a third of our lives. We have pretty much have paddled everything we could – from sea kayaks to stand up paddleboards and everything in between. We’ve toured, we’ve raced, we’ve guided, and any paddlecraft is great, as long as it floats. 
When we get caught in the the hype or in the paddletics of whatever paddlesport we participate in, sometimes it’s good to look back at why we paddle. Sometimes reminiscing on your roots can bring things back into perspective.
I’ve reflected back at what I have learned and experienced in my paddling experiences. As I typed them below, I found it amazing what came up, and how each item effected me emotionally. The memories were great, and I know and understand the lessons that each one has taught me. That’s what life’s about, isn’t it? Experiencing life, and learning from it. Here is some of what paddling has done for me:
I’ve accomplished things I never thought I could. I’ve pushed myself beyond my perceived limits. I’ve looked fear in the face, and smiled at it. I’ve been forced to swim for my life. I’ve put myself in life or death situations, and survived. I’ve seen a man die.
I know the courting rituals of alligators. I know the names and calls of my local sea birds. I love the white pelicans and their big orange feet. I know the fishing seasons, and what bait they eat. I’ve seen a stone crabber crabbing. I’ve seen many endangered species. I’ve been bumped AND humped by a manatee. A shark has tasted me. I’ve been pinched by crabs and stung by jellyfish. I know why the fiddler crab fiddles and why the tarpons run.  I was almost clobbered by a tarpon once, and a large spotted ray almost landed on me. I know what time of day the dolphins swim past Honeymoon Island. I’ve found seashells as big as my head, and have seen beaches covered in white sandollars. I paddled through the worst red tide in history (yuck!). I have brushed ice off of my surfksi then went paddling in it. I have seen dolphins do things what words can’t describe. I have seen sea turtles as big as volkswagons. I know who has lived on my beach far before me; I’ve found their tools in the sand.
I can tell you how the weather is going to change by looking at the clouds in the sky. I can tell you what the tides will do by looking at the moon. I can predict a hurricane season by looking at the location of the sea turtle nests. I can feel the current and find the flow. I can find the rhythm and feel the energy.
I’ve been to the most amazing places, many of which most people don’t know exist. I have seen the real Florida and I’m in love with it. I’ve paddled waves in Hawaii. I’ve swam in the Kaiwi Channel. I’ve scouted and paddled the Colorado River. I’ve paddled around Manhattan and Key West. I’ve even paddled in Tennessee! I paddled down Florida’s West Coast. I’ve paddled crystal clear rivers and alligator-infested lakes. I’ve paddled around a barge while being pelted with flying fish, and I’ve paddled through a lot of piers. I’ve surfed everything I can paddle. I’ve ridden big waves on a north to south downwinder. I know how to enter and exit shore break safely. I’ve only crash landed on the shore once!
I’ve met the most amazing people, and have made my best friends.
I think I have salt water in my veins. I think I’m really a mermaid.
The ocean has taught me about of life. I’ve learned that sometimes I can’t change things, but I can go with the flow. I’ve learned to harness nature’s energy and use it to my advantage. I’ve learned not to get in Mother Nature’s way. I’ve learned to listen when she speaks. I’ve learned to respect, love and celebrate nature and her ocean.
I’ve learned more about myself than I ever want to admit.
I paddle for me. I paddle for clarity. I paddle as meditation. I paddle for the love. I paddle passionately. I don’t paddle for money. I don’t paddle for hype. I don’t paddle for recognition (though it feels good sometimes). I paddle for me.
Mahalo – K
Improve your SUP Paddling with Outrigger
October 26th, 2011What do Danny Ching and Dave Kalama have in common? Before their accomplishments in stand up paddleboarding, they both held spectacular reputations and legacies in outrigger canoe. Danny Ching was a phenom in outrigger as a young man in California,
and his family has been on the outrigger racing scene for a couple of generations. Dave Kalama’s grandfather brought the outrigger canoe from Hawaii to the mainland U.S. If if wasn’t for his granddad, we wouldn’t be paddling the outrigger canoe. Both Danny and Dave still continue to paddle regularly with their clubs, as well as compete in the largest OC-6 races in the world.
The OC Â has a centuries-old history stemming from the ancient Polynesians. It was the main mode of transportation between the islands, and has been credited for bringing the Polynesians to the Hawaiian Islands. Now, Outrigger Canoe Racing is a “state sport” of Hawaii, and it’s popularity reaches across the mainland U.S. from California to Florida. Outriggers can be raced as 6-man, 2-man, and 1-man crafts, but can also be found surfing the waves in 3 or 4-man varieties.
As the racing component of SUP grows, coaches familiar with outrigger canoeing are recommending that their paddlers join outrigger canoe clubs. These canoe clubs usually own fleets of 6-man outriggers that members train in to compete in races. Canoe clubs usually require little start up costs to the beginner paddler, besides usually a paddle, making it easy to join and maintain a membership.
Why do SUP coaches find Outrigger Paddling essential to SUP race training?
Stroke Technique
The canoe stroke is the foundation of the SUP stroke. The biggest difference between the two is that the paddler is sitting down. The outrigger stroke allows the paddler to really focus on their rotation, entry, and top hand drive without worrying too much about balancing on a board.  Basically, it helps the paddler find their strength from their core and focus on everything from the waist up in regard to the stroke. In outrigger paddling, the paddler uses a shorter version of the SUP paddle, which allows for better leverage and ability to learn how to lean on the paddle.
(Pictured are Rob Mirlenbrink and Chase Kosterlitz paddling for Hui Kai Wa’a OCC)
Conditioning
Outrigger Canoe paddlers usually meet 2-3 times per week for practices. These practices are usually an hour to two hours long and include distance paddling. This distance paddling helps enhance the SUP Paddlers’ stamina, thus increasing the paddler’s ability to paddle longer without fatigue.
The canoes sit six people. Though the canoe is heavy and long, the additional 5 paddlers in the boat allow the boat to glide (something that is sometimes hard to find on a board during training). Â SUP Paddlers also learn how to keep the glide in a canoe, and learn also learn how to use finesse to their advantage (rather than muscling every stroke).
Cross Training
Outrigger is different enough from SUP paddling that it can provide a decent way of cross-training for the sport. Cross training allows an athlete to train the same necessary components of their chosen sport without specifically doing their sport. For example, a runner may cross train with cycling a couple of times a week. The cycling still trains the cardiovascular system of the runner, as well as conditions the legs, without running. The same concept works here between SUP Paddling and OC paddling. The OC paddling still challenges the SUP paddler’s strength and cardiovascular system, while providing variety to the training program. Cross training is beneficial because it prevents overtraining and helps prevent overuse injuries.
Motivation
I heard my friend Westy explain to another friend one race weekend that “Outrigger paddling includes everything you love about SUP, but as a team sport.” Timing, precision, and flow are all important in outrigger paddling. Teams must work together in order to accomplish their goals in training and in competition. When you paddle canoe, you are not only paddling for yourself, you are also paddling for your crewmates. There is a huge amount of accountability and motivation in each paddler when they know that their team depends on them to do their best. Feeling the need to pull for his/her crew, will enhance the training of that paddler, as it’s no longer just for him/her anymore. Commonly, outrigger paddlers will pull until complete exhaustion during a race. This drive, or efficacy, will help paddlers work harder in the canoe, thus resulting in better results on the board.
(Westy owns Paddle Republic in Key West, FL – www.PaddleRepublic.com)
Outrigger Paddling is incredibly beneficial to a competitive stand up paddleboarder. To find out more about outrigger or to find a club near you , please check out the following links:
(Photos courtesy of Impromptu Photography by Dennis B. Navarrete)
SUP Splash Finale!
October 13th, 2011WOW! What a whirlwind of a series! The SUP Spash series “Paddled the South” featuring races in Lake Lanier, GA, St. Pete Beach, FL, Savannah, GA, Blue Ridge, GA , and Chattanooga, TN. The finale in Chattanooga featured some of the world’s best paddlers in one of the country’s funnest towns! Â The event also spotlighted the sport of SUP with clinics, classes, and fun sprint races. Mark your calendars for 2012! The trip is worth it!
Here’s a slide show of photos from the event:Â SUP Splash Chattanooga
Results for SUP Splash St. Pete Beach 2011
July 18th, 2011Here are the results for the SUP Splash St. Pete Beach held on July 16th, 2011 at the Postcard Inn on St. Pete Beach. Thanks to everyone who came and made this a great day!
3 mile
Men’s Stock SUP
1st Miles Rico 44:20
2nd Eli Wheaton 50:13
3rd Doug Epps 52:11
4th Eric Shamas 55:26
5th Robert Donnelly 55:48
6th Chad Daniels 58:04
Chris Money
Jamie Barcelo
Women’s Stock SUP
1st Terri Curtis 55:12
2nd Nicky Cherry Moore 56:56
3rd Jennifer Bartlett 59:21
Men’s Racing SUP
1st Donald Eisenman 45:22
2nd Paul Norris 47:01
3rd Jeff Young 1:03:52
Women’s Racing SUP
1st Angela Castuold 48:15
2nd Claudia Klenke 48:28
3rd Irma Price 48:50
4th Emma Driver 52:45
5th Sarah Byrne 54:20
6th Emily Ghosh 55:25
7th Julie Rogers 1:03:52
8th Dorothy Wells 1:04:21
Youth 1st
Bailey Roscz
6 mile
Men’s Stock SUP 12’6 and under
1st Pete Williams 1:35:48
Men’s Racing SUP 12’6
1st Mark Athonacio 1:11:43
2nd John M. Sexas 1:15:46
3rd Martin Burzynski 1:17:34
4th Tony Ferrerri 1:19:30
5th Austin Maurin 1:20:41
6th Dennis Navarette 1:22:04
7th Scott Duncambe 1:24:30
8th Daniel Mott 1:30:40
9th Jeff Comer 1:31:18
Women’s Racing SUP 12’6
1st Helga Gogbel 1:14:49
2nd Karen Mirlenbrink 1:20:14
3rd Mary Ann Boyer-Willis 1:21:06
4th Allison Shirley 1:22:16
5th Mimi Cuaha 1:24:08
6th Wendy McCain 1:28:18
7th Jen Hayes 1:29:31
8th Sarah Langdon 1:31:03
Men’s 14′ SUP
1st Chase Kosterlitz 1:04:29
2nd Chris Stephan 1:09:09
3rd Wes Stolp 1:11:01
4th Jock McCain 1:11:57
5th Garrett McCoy 1:12:22
6th Jason Grace 1:14:06
7th Mike Conlee 1:14:50
8th John Denny 1:19:53
9th Kurt Forster 1:31:46
Unlimited SUP
1st Pat Klemawesch 1:06:13
2nd Jean Raas 1:12:14
Men’s Surfski
1st Brian Houston 1:08:08
Men’s OC-1
1st Eric Chan 1:00:48
2nd Bob Merlado 1:06:52
3rd Johathan Englebart 1:11:29
4th Mike Holland 1:16:49
Men’s OC-2 1st
Lex Raas and Cortland Rielly 52:30
Men’s 14′ SUP Legend Paddler
1st Jim Higgins 1:14:29
SUP Top 10 List: I never leave home without…
June 12th, 2011Here is a list of the Top 10 most important things I bring to a SUP race….
1. Hydration System and Carb solution – I just switched from a hip-pack to a back-pack, but either way, it’s REALLY important. Not only do you need the water to cool you, you need carbs to keep up your energy through a race (particularly one lasting longer than an hour).
2. Surf Wax – for my paddle. I wax the shaft of my paddle to help me hold onto it with out death-gripping. I DON’T rub in with sand after the wax. That would hurt.
3. Vaseline – is my friend. Don’t laugh, you know you need to use it. I used to coach a women’s Outrigger team, and they laughed too until after their first race. Yes, vaseline is your friend. Where do I use it? Anywhere where skin rubs together. Any more questions? (and it works! Remember, Body Glide is water-based, it will wash off as soon as you hit the water). Wash your hands after you use it, or your paddle will be slippery!
4. Sun Protection – sunscreen, sunglasses, hat. There are some new sunscreens out that are made for “wet skin” or won’t run into your eyes. Remember to apply your suncreen about 10 minutes before you go outside. It needs time to dry before it works.
5. Mesh bag – for my wet clothes. Salt water will make your clothes stink! I usually put my wet clothes into a mesh bag after the race.
6. Post-race cold fruit – recovery! Fruit will bring up your blood sugar really fast, and eating it cold feels really good! I like watermelon or pineapple after a race. I usually eat that immediately after the race.
7. Headache Pills - ok I’ll admit it. For some reason, I sometimes get really bad headaches after races that happen in really hot and sunny climates, like summer in Florida (probably because I am not hydrating properly). Â I need that tylenol afterwards, or I will not be a happy camper.
8. Bactine – Just in case you scrape. Salt water carries all kinds of bacteria, and maybe even some pollution. If you get scraped, SPRAY! Or risk a nasty infection, possibly MRSA. (and yes, I have seen that happen to paddlers). Hydrogen Peroxide works too, but Bactine disinfects and helps with pain.
9. A jug of fresh water and a shammy – wipe it all off. I like my truck. I don’t want it to rust. Salt water is EXTREMELY corrosive. I rinse and wipe off my board and paddle after every paddle. Sure, it’s just one more thing, and it seems really type A, but again, I like my stuff.
10. My board and paddle – duh!
YAY! Carbs!!!
May 26th, 2011Carb loading is one of my favorite parts of racing! Yum yum yum.
But what’s the point of carb loading?
Carb loading is a strategy used by endurance athletes to maximize their storage of glycogen (or stored glucose) in their muscles and liver. Usually, an athlete would carb load when preparing for an activity lasting longer than 90-minutes. Â If the athlete can “fill up” their stores prior to race, they will be more likely to use those stores appropriately, rather than break down muscle for energy. There are plenty of research on different ways to carb load, but the simplest way is just to add more carbs to your diet a day or two prior to the race (of course, eating more carbs with out increasing your total caloric intake for the day).
So what do I eat?
Back in 2005, my husband and I attended the American College of Sports Medicine’s conference in Las Vegas. We went there for professional development, but found some personal paddling development there too! We went to a nutrition session taught by the dietitian who supported the Pittsburg Pirates and Penguins AND the U.S. Canoe and Kayak Team. To be honest, I don’t remember what the session was about, but I do remember the question that we asked her afterward So we asked, “What is the perfect pre-event carb loading meal for an endurance athlete – like a paddler?” Â We were amazed with her opinion (and please note that this is HER opinion).
#1 Main Course  - Pizza
Whoa! Pizza? Really?? YES! She said that Pizza is pretty easy to find anywhere in the U.S., and in most places that you will travel to compete. The pizza needs to be a “medium crust” – neither thin or way thick. That base should give you a decent amount of carbs right there. Stay light on the cheese, otherwise you will consume too much fat. You can put toppings, including meat, on it, but take it easy. Too much salty meat can upset your electrolyte balance, and too many veggies will provide too much fiber. Fibrous foods pull water from the body to the intestines in order to pass them through. Normally, this is great, but before a race it could cause “nervous stomach”, the runs, and potential cramping during your event. Â A Hawaiian Pizza (ham & pineapple, light on the cheese) is a great example of a good carb load pizza.
#2 Dessert – Soft Serve Ice Cream
SWEET! YAY! I love ice cream! However, there’s a catch. Not just any ice cream – just plain vanilla soft serve from McDonald’s or Dairy Queen. Those restaurants actually serve ice milk, a version of ice cream that is low in fat and high in sugar. This wonderful treat should top off your stores for the night.
We’ve been following this pre-event regime for years, and it has always worked for us. There are plenty of other carb load philosphies out there, and you can find some more info at this link here. Â BUT, please make sure to practice any carb load plan PRIOR to your event to test how your digestive system handles it. It would really suck to have the runs during a SUP race.