Monthly Archives: October 2012

RPE, SUP and Neutral

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My best paddle last week came about 10 days into my training with the TRX RIP and TRX Suspension trainers.  As I dropped my board into the brisk Deschutes River I was thinking about fall colors and maybe the last barefoot paddle of the season. There was not a cloud in the sky although we were predicted to get a few inches of snow by late evening. I felt great! 

In order to monitor a bit about my training paddles I use Nike+ on my iPhone to get feedback on minutes per mile. I wear a Polar heart rate monitor because sometimes I tend to go too hard for too long and start to erase the fun factor. I always bring along the GoPro HERO with at least two mounts. The suction mount on the board works well in the river, and the head mount captures awesome views. On this particular day I was simply out for color and the brilliant day. Training wasn’t on my mind.

Imagine my surprise when I heard the robo-voice from the Nike+ app say, ” One mile. Average pace 18 minutes per mile.” Okay,” I thought to myself, “When the breeze is in my face and I am going up current in this section of the river I average 21 minutes a mile.” Weird, I wasn’t trying so hard, my rate of perceived exertion (RPE) was medium, maybe a 6 out of 10.  Heart rate was in a manageable range. What was making a difference?

I believe I was cranking out the miles in a quick but seemingly easy manner because of two things.

First of all, I did feel powerful. My feet seemed to be gaining power from my legs with each paddle – and the only thing I was doing differently was maintaining a neutral spine. Core engaged and tail tucked. A neutral spine is a prerequisite to doing the TRX system. Perhaps 10 days of practice at that had provided me with a better “engine.” I have had a habit of bending at the waist, particularly when skiing. Muscle and body memory around creating that more upright, neutral spine might be a valuable transfer to more than just my SUP technique. Good news since ski season is just around the corner.

Technique makes all the difference. I get a great deal of insight by reading Dave Kalama’s blog. He recently wrote, “Paddling most of the time needs to be a very flowing and rhythmic action, not a tense muscle flexed series of positions, but rather a constant continually moving movie. Don’t get me wrong, there is a time and a place to exert yourself, but if your base stroke comes from a place of rhythm and flow, when you exert yourself you will be much more effective and efficient. The best fix for it is to greatly reduce your power level and learn how to use your technique as your driving force, not your power output. Decrease your power to the level that you don’t feel like you’re doing any work at all, and just concentrate on technique. You’ll be surprised at how fast you go.”

I have no doubt that my neutral spine and effective technique made all the difference on speed.  How satisfying to have things come together – awareness of technique, reach, proper hand and arm placement as well as on-land training.  What’s been your best “surprise” when it’s come to RPE and SUP?

Surf is Where? Arizona!

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Lake Pleasant near Phoenix AZ, home of Standup Paddle Arizona http://standuppaddlearizona.com/

Without a wave in sight, an active bunch of standup paddlers have found a perfect place to hone their skills and enjoy their SUP adventures – in Lake Pleasant near Phoenix, AZ.

Stand up paddle boarding in AZ is fortunate to have a leader like Chandler local, Chad Brockman.

Chad Brockman enjoys paddling with a friend!

Chad has a versatile business and provides a myriad of resources for SUPers in Arizona.  As an instructor, he provides a strong foundation for the sport, especially for newbies, by  instructing them how to learn and practice the proper stroke.  Water is a haven from heat, a great medium for fitness, but it can also be a powerful, even destructive, force. Chad includes lessons on  how to read the water and be safe in and around a variety of waters.

Chad has been living in and around the water for 51 years.  That experiences has included plenty of adventures, but also some trials and tribulations.  “Talking story” and sharing insights based on experience adds to the value of Chad’s instruction.

Chad explains, “SUP Health not only improves your physical condition, it will gift you with a healthy mental outlook.” Part of starting new people on standup paddling is giving the “straight scoop” about purchasing the right equipment. Being able to grow into, not out of, equipment saves money and frustration in the long run.  We could not agree more.

If you live in AZ you have a super resource available. Whether you are recovering from an injury or simply want a way to have fun with friends and family and escape the intense heat, SUP is the way to go.

Anyone can do this! Standup paddle boarding can be done any time of day, even by the light of the moon. Join Arizona Standup Paddle for what could be the most fun you’ve had on the water! Chad Brockman is a bona-fide waterman with over four decades of experience world-wide. He has been introducing this new sport of SUP to the valley for five years.  Chad has become an ACE Certified SUP Fitness and a World Paddle Association Safety Instructor.

The state of Arizona offers great weather year-round. Stand-up-paddle boarding is growing as more and more people, products and places are being discovered daily.

This is a great opportunity to try out this new sport. We all like walking on water, now we can run! And get wet, and have fun with our dogs! 

 

 

 

Are You RED-y For Fall Paddling?

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Flip flops and bikinis, shorts and suntans – summer paddling has a personality all its own. Late in the summer, we did an article on the awesome colors we experience while standup paddling. The summer focus was blue.  Now that the clouds across much of the globe are more gray and the temperature more chilly, paddling on our rivers, lakes and bays has morphed from a world of sun and blues to the brilliant reds, oranges, gold and grays of fall. While those in cooler climes tend to have a bad case of “tropical-envy” during the long dark months of winter, there is a treasure of color during our Fall season.

I usually try to capture some of these colors while paddling. Last weekend, local standup paddler Dennis Oliphant took some pictures while hiking along some of our favorite sections of the Deschutes River in Central Oregon. It’s much more common to see Dennis, owner of esteemed Sun Country Tours,  paddling rivers, rapids, surfing oceans, and down-winding lakes.  Dennis has been on and around the water both as a professional and as an athlete his entire life, but on this day he was on the shoreline.

The transition from summer to fall catches us by surprise, often with a cover of clouds banking across the usually cloudless skies of the high desert region. In the next three photos, the blue of summer is toned with the gray of impending fall. With a few frosty nights under our belts, we are now being treated to the flaming reds and golds that reflect on the water and make every paddle almost sensory overload. Dennis captured a series of photos that share the diverse personality of the Dillon Falls section of the Deschutes River south of Bend. Celebrate the energy of this season. Put on your booties (and your safety gear, brrrrrrrrr if you do fall in) and immerse yourself in the brief, but exquisite, gift of fall color. Don’t forget the camera.

Elk Lake in the Fall. Photo by Peter Simons (Bend, OR)

Dennis Oliphant captures the serene mood of glassy water.

Healy rapids near Bend, Oregon

Photo by Dennis Oliphant

Photo by Dennis Oliphant

Photo by Dennis Oliphant

Work in Progress: How to be a SUPER SUP-er

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We are reporting on a 30-week program of preparing to do one of the more challenging down-wind runs of our SUP career, from Maliko Gulch to Kanaha. A few weeks ago we jump-started our exposure to the down wind training options in Maui by reserving a trip in early December. That’s just 6 weeks away! Holy cow – we won’t have our much-anticipated toned abs and solid cardio base of training established by then. We’ll be close to the same 63 year-olds we are right now. What if our trainer, Suzie Cooney or others who are encouraging us take a look and think, “You’re kidding?”

Suzie Cooney of Suzie Trains Maui using a Go Pro to record her Maliko Gulch down winder on the Naish Glide 14′

For one, we’re pretty darn excited to be using Naish Glides, (12’6″ for me and 14′ for Ed) for some down wind practice runs in the Kihei Pier to Makena landing on the south side of Maui.  Of course we’ll be taking photos and maybe even some video.  We know a number of the Naish SUP team riders (Chuck, Kai, Suzie and Karen) casually, but enough to know their elite and honed training status. We wondered, will our experience and stories be top-quality enough?  How about photos of non-elite not-ready- for-prime-time US?

What a silly line of thinking all that was.  All of us are works in progress. In fact, just when you plan out a time frame for something, new opportunities and challenges always open up on the horizon. Ed and I are doing our 30-weeks of training as a focus on the Olukai Ho’olaule’a event in May.  Immediately afterward it will be summer in Oregon with all sorts of fun paddle opportunities, trips, events and fun with friends. As September swings around, it’s time for the Battle of the Paddle and some cool distance race excitement.  The adventure of staying fit enough to enjoy what standup paddling and surfing has become for us at this stage of life is a constant journey. We are truly going to be a work in progress for a long time.

As George Bernard Shaw says, “Life isn’t about finding yourself. Life is about creating yourself.”  Probably much more important than seeking a solid 6-pack abs or a certain BMI is the week to week process of moving toward who and what we’d like to create in ourselves.

Many of our readers are regular athletes, simply enjoying standup paddling as one of the coolest hobbies ever. Like us, they enjoy having an incredible access to the ocean, lakes, streams and bays via a great board and a top-quality paddle. Being prepared for the wind, waves, currents and weather – very important. Staying fit and flexible (mentally and physically) through the on-going training we all need = priceless.

Here’s a map of one run we’ll be enjoying on our Naish Glides this December – where’s your next adventure?

We’d love to hear what you’re doing to stay ready for all the SUP fun on your calendar. Just e-mail us and we’ll share your story and your website here at Elder SUP.

SOP and the BOP

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Serenity of the Paddle (SOP) could be an acronym we’ve all experienced but haven’t exactly named. It came to me during a paddle in early October. During the week before and after the 2012 Battle of the Paddle the Facebook and Twitter buzz was both cool and amazing. Even for those of us not at the beach at Doheny State Beach the energy was electric. From photos to videos, from elite racers and sponsors to the enthusiastic SUP athlete with a camera or a buddy on shore we got a full perspective story. One such video from Surftech SUP is such an example.

There’s tons of press, flash and splash around the incredible stories, talent and accomplishments generated by events of that magnitude. No wonder we all want to be a part of the energy.  Perhaps the draw of standup paddling is its simple diversity of personality. Without warning, a completely different type of SUP experience can capture us with an equal, yet opposite, energy. Serenity.

The Saturday after BOP I went with my husband Ed and two good friends up to one of the clearest Cascade Lakes you’ll ever see – Hosmer Lake. Sitting in an embrace of South Sister and Mt. Bachelor, just behind Elk Lake, Hosmer is a spring-fed lake is actually two small lakes connected by a short channel. In the crystal clear waters, you can easily see the trout and stocked Atlantic salmon that are the quarry of catch-and-release anglers here. We paddled across the first, wide section of Hosmer. Even though we’ve paddled here hundreds of times we could help but comment on the beauty, the wonder and how amazing it is to have this lake so close to home.

Clear Hosmer Lake in the Central Oregon Cascades

SOP – Serenity of the Paddle

Even though we were a group of four paddlers, for a good part of the paddle we were together – but alone in our immersion in the color of the sky (cloudless and blue) the texture of the water (gently breeze rippled) and the play of light and shadow on the white sandy bottom below gin clear water.

There is a narrow stream in the far westerly corner of the lake that winds upstream toward a rushing waterfall that seems to deliver last year’s Mt. Bachelor snow toward our summer bare feet. Usually in the quarter mile meandering up that stream it’s required to stand almost in a hang-ten stance in order to get the skeg up out of the water enough to clear the logs, rocks and shallow spots. On this day the depth of the stream added even more serene observations to our journey.

River teeth, a treasure I love to find after reading Oregon author, David James Duncan’s book by the same name, were everywhere. It was a photographer’s dream – light on rocks, shadows on logs, sculpted sand playing in the light and shaping around currents and the brilliant greens of the shoreline grasses. From the SUP Perspective it’s an endless adventure in serenity if that’s what we’re looking for on any given day. Where do you find your SOP?

    

SUP, Quads and TRX

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I am gaining new respect for the collection of muscles that make up the quads. After a full 5 months of paddling 90-120 minutes 5 X a week I imagined that I was in really good shape. I have been honing my technique according to insights, blogs and experts since late last spring. Driving the board forward with my legs while using the core, lats and good measure of  “reach, dammit reach ala Dave Kalama” I really believed my fitness was balanced and solid. 

The summer included down wind runs across Odell Lake and a great experience at the Naish Columbia Gorge Paddle Challenge. It was a first time for me to SUP in the Columbia River.  When the winds picked up to 30+ knots and the swells reached 5+ feet I actually felt ready. Deciding to race in the surfboard class instead of the 12’6″ raceboard class was likely a good decision.

Overall Age
1 130 Horn Todd 31 M Victoria, BC 1:34:30 0:11:07 0
2 233 Shasek Judy 63 F   1:47:01 0:12:35 12.5
3 142 Mebus Brady 17 M 1:47:18 0:12:37 25
4 231 Cunard Sam 20 M 1:47:57 0:12:42 37.5
5 253 Willems Brandon 24 M 1:49:37 0:12:54 50
6 222 Jerry Ohlson 50 M 1:50:06 0:12:57 62.5
7 143 Mebus Leanne 48 F Gig Harbor, WA 1:52:04 0:13:11 75
8 227 Thomas Mark 37 M 1:52:26 0:13:14 87.5
9 259 Rieke Anna 44 F 2:00:33 0:14:11 100

The only reason I put those results in there is to indicate that I was actually prepared and trained by late summer. Building on that training, I decided to connect with Suzie Cooney of Suzie Trains Maui to stay fit all winter and to be ready to do the Olukai Ho’olaule’a in Maliko Gulch next May. Suzie suggested we get an Indo Board and Gigante cushion and the TRX RIP Trainer.

So, on October 10, yesterday, I did my Beginner Workout with the RIP Trainer and then spent about 5 minutes doing a paddling move on the Indo Board (30 pulls each side X 5 sets). BY that night I began to feel that “sore but not hurting” sensation that indicates that a muscle has been sincerely worked. Oddly, in conventional strength training a particular muscle gets that feeling.  In this case it was a total collection of seemingly equal fatigue and muscle soreness throughout the entire quad – front, inside, and deep in the central  thigh. Oddly enough, even though I did not do any sit-ups or convention ab-work, my upper abs were also sore.

This did not happen on the first two sessions with the TRX RIP Trainer. Interestingly enough, as my skill in setting up my position and neutral back became more effective, the range of muscles engaged increased.

This morning dawned sunny and warm so I decided to head out to the river for a medium intensity 4 miles. Holy cow! Moving through my paddle stroke with care during the warm up and then with an intensity of about 60% of what a fast interval might be I could feel plenty of new muscles engaged. My quads let me know when they were working. Lats and upper abs, same thing.  It was a challenge to do this relatively easy paddle as so many areas were soundly fatigued from the past 4 days of land training.

This was great insights. As fall comes to Oregon and the freezing months of snow, ice and gray are due, it’s awesome to realize how sport-specific an exercise program done inside, in my home garage, can be. Can’t wait for the events and fun of 2013.

     

TRX Rip Trainer Day 4

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It looks simple, in reality it’s GENIUS!

First of all, what is the Rip Trainer? Well, it consists of a resistance cord attached to a pole. You get a workout DVD and guide and a door anchor which works really well. If you have a door (or a tree or a banister) you have a fix point.  In summer and fall we will use the TRX Rip Trainer in our garage, but during the winter we will bring it into the house where there is HEAT! We can easily move our training are to any room with a door and adequate space for moving.

Our first step was to watch the DVD included in the purchase. We buy a lot of fitness and sports equipment. Too often the DVD training is less than stellar. We were 10 – star impressed with the professionalism and information shared by each of the experts in the DVD. While too many knee and shoulder surgeries have provide us with lots of insights on rehab and the physiology of the body, the careful explanation of how the spine works and why the TRX system provides movement challenges in many different planes of motion was enlightening. 

It wasn’t long after watching the dvd that we set out to do the Beginner Workout. After the warm-up we did a few planks, a practice we like for controlled rotation using the entire body. Next we were ready for a session of producing rotation with the RIP Trainer. As Ed is returning to standup paddling after 5 months of shoulder rehab, mitigating the risk of future injury is a top priority. The expert guidance throughout the beginner workout was exactly the confidence-building we wanted.

This is certainly NOT to say that the beginner workout was easy-breezy. It’s incredible how versatile the workout intensity can be. Simply increasing the frequency of the movement or stepping further from the fixation point of the cord UPs the intensity. Both the spiral movement patterns and the unbalanced rotation of the force provided a controlled activity that worked the core and specific parts of the anatomy safely. As we are learning how complex even the easy to follow exercises are, we moved relatively slowly during our first session.

As the weather is turning cooler here in Oregon we won’t be able to get into the water as often as we like. For me, simply standing on my board in bare feet is fun. I love to practice balancing on my Indo  board with its smaller roller. With the addition of the TRX RIP Trainer to our workout area I decided to try using the Gigante cushion with the Indo board as the platform for trying some of the TRX training moves. I am absolutely NOT a fan of sit-ups.

After a summer of paddling an hour or so 5 days a week I gained solid evidence of SUP as an ab exercise that delivers core strength and balance. What a foundation! In order not to lose that foundation during cooler months I decided to combine some moves. I fixed the TRX RIP Trainer a bit lower than usual (with the door connection, included). Standing in a stance with feet parallel on the Indo board on the Gigante cushion facing the door, I began to mimic paddle strokes. My lower hand was closest to the cord, on the low end of the “paddle.”  Slow and steady didn’t seem like much of a workout until the next day – wow! Quads and abs, even my lats were definitely worked! Be sure to do the same movements on each side for symmetry.

I have been following some great training suggestions on Suzie Cooney’s blog so I decided to quickly review some of her tips for using the TRX. If you search through the site you’ll find solid information and have the ability to connect for a custom session via Skype.

Brr & Cold = SUP Fitness Challenges

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For a huge part of the world October delivers astounding Fall colors and freezing nights. Unless the palm trees are waving in the breeze where you live, unless you bundle up in neoprene booties, your SUP days are more challenging this time of year.

SUP fitness might be on your mind. You might:

    • Miss the easy whole body workout that SUP delivers to keep you fit all season
    • Want to stay in SUP fitness training so you’ll be ready for next season’s events and fun

This is exactly the time of year to be thinking this way. Fitness is an illusive sports partner – now you have it… and (way too soon) now you don’t. 

A great resource can be found at your local Naish SUP retailer. Often there is a fitness professional available to provide some solid off season training. We have learned quite a bit from  Christian Cook at NRG Salt in Madeira, FL. He’s got a great philosophy about SUP training – get your training on the board or through in-the-gym sessions that mimic the flow and smoothness of SUP. He’s always looking for ways to grab a few fitness (strength, flexibility and balance) moments during a paddle. The last time I paddled with Christian we were grabbing the sides of docks as we passed under them and doing a few pull-ups as we cruised by. Cool factor: not 3 minutes later a huge bottle-nose dolphin rolled across our bow wake. That’s Tampa Bay for you!

We have been fortunate to find Suzie Cooney, CPT of Suzie Trains Maui and a Naish team rider– 3000 miles across the Pacific Ocean from us, but as close as a quick SKYPE call.  A free SKYPE account and a computer with video capability is all you need for a distance training session. Once you contact Suzie you’ll discover many ways she can enhance your fitness and SUP performance on the water.

How do you train? What’s your favorite off-the-water fitness routine? Have you got some shoulder, back or core exercise that have helped you rehab after an injury – or remain injury-free?

Let us know what inspires your off-season off-water workouts.

Pockets of Pain = Feeling Good

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Pockets of pain during specific training can make you “hurt so bad” and soon feel so good, according to trainer Suzie Cooney. With a great blend of physiology, expertise – and some humor – Suzie shares a great training session that can re set the muscles used in SUP. You can watch the video here – better yet, view it on Suzie Trains Maui’s website for this video and MORE!

The one piece of equipment suggested for use is the 6″ Self Myofacial roller.  The video has three segments:

  1. For the lats, which help[ the paddle and blade enter the water and pull the body and board forward
  2. A segment for the back, shoulder and rhomboids
  3. A surprising bit of attention to the calf (actually two muscles) which can help when feet fall asleep and to improve the “pump” in the legs for improved blood circulation

Enjoy the video here;

 

Connected: Swimming in the Sea

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This article is in the SUP equipment category – an odd filing perhaps.  Surprisingly, music we listen to while we paddle has a great influence on many aspects of training and plain old positive vibes.

I go to yoga at Groove Yoga Bend where the majority of the instructors and students are in the age 30-40 range. Predictably, the music played before and during class is usually a mix of Top 40, island/ocean themed artists and great ballads. (Check out Colin Hay’s ‘Beautiful World” for example) I began to notice that I knew all the words to the Top 40 hits. At 63, it has been a lot of years since I had a teen in the house keeping me current on music. Then I realized why the tunes not only were familiar but they immediately created a very happy frame of mind.

My 10 year old granddaughter had made me a playlist during my last visit and the 90 minutes of music included most of the “yoga tunes” I recognized.  I have been playing that mix pretty much on every long distance paddle since July.  Every song reminds me of her excitement and comments as she explained why she added them. I might paddle a river in the Pacific Northwest while she goes swimming in the sea – but we are connected by music.

We’re creating a “share the stoke” playlist, tunes and why you love them – send us your favs.

My granddaughter connects with me across the miles via a shared playlist that gives me energy and smiles

For me, a great part of the playlist from my granddaughter is the connection I feel. I know how much she wants to standup paddle with me, but we live 2500 miles apart. For now she “rides the glide” across and dance floor soaring through the air in dance while Grammie surfs. We have a solid connection in both our love of graceful rhythmic movement and the music that brings a beat to the very practice that enhances our best loved athletic practices.

Candice Appleby’s got her music on at the start of the Gorge Paddle Challenge

Creating a powerful playlist for race days and getting breathing and timing steady for distance races is an art.  The right playlist gets us in the zone and then keeps us firing when the going gets grueling. In a like manner, post race music can chill us out.

Chuck Patterson chillin’ with his tunes

How do you pick what’s on your iPod or in your phone?

Have you got a favorite pair of waterproof earphones or a great case for your MP3 player?

I like to use a standard waterproof bag you can get in most marine or kayak shops. I put my phone, use Nike+ for checking distance and time, and select a playlist easily. The whole thing can be strapped to my waist or clipped to my Camelbak.

Maybe you like to go sleek, like the waterproof iPOD or Nano.

What’s in your playlist may not be as important as the tempo and the order of the music you select.

The effect of music on athletes’ emotional responses and athletic performance has received a good deal of attention from researchers. Many say that pre-performance music played at faster tempi and even at a higher volume induced more positive and aroused emotional states in athletes.

The rhythmicity of music heard is also highly motivating. A track with a strong rhythm whose tempo is similar to that of the activity we are performing can enhance sprint performance, by diverting attention towards maintenance of paddle stroke rate. While many researches say that lyrics have little impact, i find that when i am connected to a song because of an emotional connection, a great memory or an image of power and strength i simply feel like working harder or faster.

A key consequence of listening to performance music is visual imagery,or even daydreaming. Music that brings to mind performance-related images will tend to produce association and transfer. So if you have an amazing training session and can connect that to particular music, be sure to add that music to your race or future training playlist.

The pairing of a music track with extrinsic sources of emotion such as a film, artist’s video or a memorable life event is also an important consideration. Many of these connections happen unwittingly, indelibly pinning a track to a specific point or set of memories in time. Make your own heroic music video. If you have a clip of yourself performing particularly well why not have some fun by adding your own “power song” to the video clip. The surprising connection you gain to that positive music video could just add to your SUP fun! With a GoPro on your head, your chest or your board you can mix up the pace, the spirit and the images – have fun!