Who Knew? Slower Can Be Faster

Posted on July 31, 2014 by Water Words

Super slow motion overview of technique by Dave Kalama

Conserving energy, maximizing stroke, honing effective technique. We all work on these a lot of the time if the number of articles and how-to videos out there are any evidence. When we can’t get to a clinic, it’s terrific to be able to access local coaching and online video tips.

Then it comes to getting on the water and paddling. Often, we prep for a race and discover that we’re working our hardest and giving it all with high RPMs and effort – but it just doesn’t feel FAST!

Dave Kalama looking strong mid Ka’iwi Channel (photo by 808Photo.me)

Distressed Mullet recently posted a very short and “to the point” video with some tips from Dave Kalama (now just a few days after his 6th place solo finish in the 2014 M2O against paddlers 2-3 decades his junior – Yay Dave!) The video is below and well worth taking a couple of minute to internalize Dave’s simple, but not obvious, message. “Go slow to go fast.”

Butterflies, Big SUP Event and Breath

Posted on July 25, 2014 by Water Words

Anticipation or fear of the “what if” in an event might de-rail our joy and anticipation

Each day we have a choice as to how to spend our time and energy. Often our time is planned so that we can fulfill responsibilities and carve space for our “my time.” When we choose to include a SUP event as part of our practice, we set goals and design a training plan. It seems clear and straight-forward, right?

There’s always something that comes up – our time can get segmented, pulled in many directions and we might procrastinate away some paddle opportunities because of (fill in the blank).

We might spend the months before an event we registered for with great anticipation and excitement being influenced by less than confident thoughts or fears, It might not be a lack of time, focus or discipline that de-rails our intention. We might simply need a reminder to inhabit each moment, rather than being led around by our thoughts and focus on our fears.

Training to the next level is attainable when we are present – and aware of our breath

Framing an event as an opportunity to “learn” rather than being forced into expectation or agenda can be refreshing. Yes, when we stay in our comfort zone or wander away from challenges it is much easier to live in the moment. The real opportunity for learning or growth comes when you reach and stretch, when outcomes could be way different from what we would have chosen or preferred.

Plan a training session, plan something that will lead you toward your goals and set out to do it. During that session be aware, be present. Do you want to flee when things get tough? Do you fear you can’t complete a speed, a distance or a challenge? Notice when fear takes over your ability to be present.

One of the best tools that can help us stay more present is our breath. When we are stressed or in our fears, our focus is most certainly not on breathing. We often hold our breath when we get anxious or frustrated.

Take a moment to return to your breath and awareness when needed

It is fine to interrupt a training session and bring your attention or focus back to your breath. Something happens when you consciously bring your awareness to each and every breath. This has an amazing way of shifting our energy and bringing it into the present…even if that moment is very challenging. You may still feel your fear or whatever it is that took you out of the present, but you are taking action to return to being calm, strong and present.

You will discover what you need in order to focus on your breath. You will develop a stronger mind-body connection. One way might be to close your eyes and shift your attention to your inhale and exhale. Allow them both to lengthen. Keep your focus there for as little as 20 or 30 seconds and see how that changes your energy. Many of the POWER OF PRESENCE SUP (P2SUP) audio programs provide a meditation designed to hone your skills for being present and focusing on breath. These are powerful tools for both training, competing and – life.

Image by Melanie Weidner (http://www.listenforjoy.com/)

Train Smart – Train Safe: Annabel Anderson

Posted on July 15, 2014 by Water Words

Annabel trains smart - and it shows. Photo © Ben Thouard : - www.benthouard.com

Annabel Anderson trains smart – and it shows. Photo © Ben Thouard : – http://www.benthouard.com

That sound when the catch just doesn’t catch, that “gurgle.” That, “Ouch,” when your neck, traps, lower back or shoulder lets you know something is tight or off in your technique.

During standup paddling, as we work on technique, getting the “reach and catch” solid is a direct driver of our speed and power. While a great coach and lots of water time can provide improvement, really refining the catch is a long term commitment. In order not to get bad habits, consistent feedback is a must. When the feedback is discomfort or pain, you know you need some technique tweaking.

I FOLLOW many elite standup paddlers via their Facebook, blogs and the great publications that allow us to gain information. A recent interview with Annabel Anderson (Starboard) by SUP International was packed with exactly the sort of information we need to train smart and avoid injury. (Full article here)

Preparing for SUP demands with balanced training is key. © Ben Thouard : - www.benthouard.com

Preparing for SUP demands with balanced training is key. © Ben Thouard : – http://www.benthouard.com

Harry at SUP International asked Annabel, “Can you talk about signs symptoms that a paddler should look out for that would suggest they are over reaching?
By over reaching I am assuming you are meaning that the entry point of the blade is too far out in front? A stroke that does not engage power as soon as the blade touches the water may be suffering from ‘over reaching’. There are many different philosophies associated with perceived ‘stroke technique’ in this sport. Due to the lack of credible and biomechanically sound information people have sought refuge in references from the internet.

Annabel Anderson (Starboard) connects advice to experience – to our benefit

Annabel advises, “Be careful as to who you reference information from if it is from a free source. My suggestion is to ask yourself what and who the source is where the information is from. If you’re in pain or are feeling uncomfortable, something is likely not as it should be and if you continue to do it repetitively, you will do damage over time.”

Great insights – very relevant for me. How about you? Take the time to read the entire interview with Annabel . You might just save yourself from an injury and the resulting “down days.” Each step of the stroke is important and needs to be practiced. Good reach and catch are important before applying the power. A reputable and experienced coach and reliable online information can help us all train smart and reach our goals.

Be Present and Breathe

Posted on July 5, 2014 by Water Words

The abundance of SUP Yoga classes provides a wonderful opportunity to take your yoga practice outside, beyond the walls of your studio – and possibly beyond the walls of what you think you may be able to achieve in your practice.

SUP yoga is asana practiced on 10- to 12-foot-long boards in an ocean bay, a glassy lake, even a slow-moving river. Water-loving yogis have embraced SUP yoga as a practice that brings a sense of joyful freedom to an otherwise earth-bound yoga practice.

In Power of Presence SUP (P2SUP) our mission is to connect a physical practice, standup paddling, to a non-physical practice that can guide you toward cultivating true presence.

In the Western world many think of yoga as purely a physical practice, or a fitness routine. The word “yoga” has many definitions, among them “to come together,” “to unite,” and “to tie the strands of the mind together.” In The Heart of Yoga, TKV Desikachar (son of renowned yoga teacher, ayurvedic healer, and scholar, Tiramulai Krishnamacharya) discusses the physical and non-physical aspects of yoga, which we use to cultivate true presence. By focusing inwardly and connecting breath with movement, we unite our mind, body, and breath.

P2SUP can guide you to be more present with your moment-to-moment experience. Rather than getting lost in thought or exertion, you will begin to experience SUP as a moving meditation more fully.

P2SUP will guide your training so you will be able to focus on the breath. Without a certain level of awareness, your mind will follow thoughts around haphazardly as you paddle. It’s through the breath that we cultivate our ability to stay present. P2SUP can elevate your paddling experience. Too often we are on auto-pilot. P2SUP will cultivate your ability focus your awareness.

When your awareness is not powered by “presence,” you miss out on many important and helpful messages from the body, because you aren’t “here” to receive them. Presence and breath are the core components of P2SUP. If you want to learn more, CONTACT US here.

Molokai 2 Maui: Train with Peggy King

Posted on June 22, 2014 by Water Words

Peggy King has put in the training and downwind miles needed for the downwind racing season (photo credit: Jeff Chang)

July 12, 2014 – Peggy King will be on the starting line ready for the Maui to Molokai SUP race. This event, which begins in Honolua Bay, covers a stretch of water often described as “The Best Downwind Run On The Planet.” With her 60th birthday in the rear view mirror, Peggy King’s M2M training had been well-planned and solid. She feels ready for her second solos M2M.

We had a blast at the 2014 Olukai!

I ran into Peggy at the start of the 2014 Olukai Ho’olaule’a. She looked fit and with 20 fewer pounds on her lean frame she was an inspiration to me! Curious about her training (and ready for some lean muscle and more endurance) I asked her to share some details.

Peggy King’s Training Summary: My training for this event was planned and actually started way back in September of 2013. My main focus was on improving my overall fitness and accomplishing some weight loss( 20 lbs since July 13!) The strategy included attending classes at Crossfit Upcountry Maui 3-4x per week.

I am not a nutrition expert, I simply used common sense. For example, my diet plan began with the eradication of a favorite – Triscuits and cheese. It was the start of a few habits changes that made a big difference. Diet was rounded out with meats,veggies fruits, and what we all know is important, less sugar, processed food, and alcohol. Portion control is the magic. Athletes need water – so I was more conscious of that.

Time on the water is Peggy’s favorite training routine (photo credit: Jeff Chang)

My XFit class formed a training base that I supplemented with SUP surfing, uphill walking with my dogs, and some double exercise sessions to mimic the time and intensity of e what is required on a double Maliko Run. It was important for me to include scheduled rest days! When I’m tired I overeat, am clumsy and risk getting hurt! Noooo! I do not want an injury.

Paddle season is upon us now- I did some of the Kahului Harbor circles in calm water- not fun! I am aiming for a double Maliko run at least 1 x per week. Since February, I have been doing downwinders to the Kahului Harbor(not just ending my Maliko runs at Kanaha) 4-5x per week.

Falling during the M2M not only wastes a lot of time, but also energy. Paddling upwind into a body of water in the nasty wind is important- and a skill required for M2O( I’m not doing that one!) and M2M. After paddling 26 + miles of open ocean when you are tired it is necessary to have a solid base of skills and endurance.

Jeff Chang from the Wet Feet company took Peggy on the Hawaii Kai Run while she was on Oahu last week

Jeremy Riggs has helped me with my down-winding and paddling skills for 2+ years now,”being my chaperon” when conditions were really windy and nasty. As a result,my confidence has improved tremendously. I also sought out some wonderful coaching on my paddle stroke from David Kalama. I love and respect both these guys so much!

Since paddle/ downwind season has started, I’ve been challenged with the tiredness overeating/ training syndrome,but it’s getting better as my body adjusts to this workload! This is not easy for a 61 year old post menopausal broad like me.

I’m feeling both anxious and excited now as M2M approaches. I want to improve my time and qualify as a finisher sooo bad. They let me through last year at 5:34 although I fell a lot the last 5 miles. I did a fair race. This means I didn’t cheat by going to my knees or sitting down.

I am much more prepared mentally and physically this year. Who knows what the conditions will bring. It could be light or 45 mph! I could be “yard sale” falling across the channel! I’d like to think with all my training and weight loss I’ll do better than that! Fingers crossed and hope for the best.”

We wish the same for you, Peggy! (Note from Elder SUP- I have taken a clinic from Paddle with Riggs and you can too! Launches your skills to an entirely new level)

SUP Lessons from Seat 2

Posted on June 19, 2014 by Water Words

Timing and “The Catch”

That sound when the catch just doesn’t catch, that “gurgle.” Something about that sound screams, “Wrong!”

During standup paddling, as we work on technique, getting the catch solid is a direct driver of our speed and power. While a great coach and lots of water time can provide improvement, really refining the catch is a long term commitment. In order not to get bad habits, consistent feedback is a must. When I train for standup paddle races and events I do my best to get the stroke right, but what is missing is a constant feedback loop so only my good technique and habits stick.

When reach, the power stroke and a hasty return is perfect in timing, the feel and the sound is pure music and synchronicity. While we can practice these parts of the stroke while standup paddling, every aspect of our technique is even more easily analyzed while paddling with your team in an OC-6. A team provides feedback on so many levels: feel, tips and visual cues from others.

I have had the good fortune to paddle in Seat Two behind one of our more experienced team members, Lisa Jakubowski, as she brings us through a practice as stroke in Seat One. We don’t talk while training but recently she mentioned how she was trying to refine her stroke to avoid the “plunks” and “gurgles.” Being so close behind her, mimicking her style and technique, working on timing the best i could, I decided to work to eliminate the gurgle as well.

Focusing on the one thing was amazing. It began with watching her upper arm and shoulder as she moved through her power and return phase. As if we were connected, my upper arm/shoulder attached to hers. I began to get some solid timing, great for seat 4 and 6 to follow.

Next I matched her hip rotation, working to drive with my forward foot and hip at the exact same time that she did. Mid way through our 10-mile training drills she mentioned, “When I really drive with my hip, rather than over – reaching with my upper body, I actually get an ideal amount of shoulder rotation. That results in a greater reach. I pause that nano-second at the reach then make sure i get a solid catch.” (Here is a great coaching video from KIALOA Paddles ‘Elele Luke Evslin – coaching Lisa Jakubowski. Thanks to Lisa for sharing it)

Lisa gave me a few tips on how to “feel” that perfect moment between momentum and power when the catch can be ideally executed. At that moment the canoe seems to be moving with exquisite smoothness. The paddle matches the speed of the boat. As I began the return with my paddle I gave a gentle punch with my lower arm. This momentum opened my joints and stretched my muscles.

The energy of following the action of Lisa in front of me and the timing of the entire team in the canoe fed my ability to maintain speed, power and intensity as needed for all 4 laps of our 2.5 loop on the Deschutes River.

Luke Evslin demonstrates the REACH

KIALOA Paddles ‘Elele Luke Evslin demonstrates the Catch

All SUP is Yoga

Posted on June 12, 2014 by Water Words

In the moment with Amber Patrick, owner of Groove Yoga Bend (http://www.grooveyogabend.com/)

Yoga is meant to meet your needs day by day and moment by moment. Practice should reflect what you are trying to bring into balance at the time whether it is body, mind or spirit.

If you’ve spent the day staring at the computer, your body may yearn for an energizing, active practice. If you’ve spent the day hiking, you may decide a soft, restorative practice is in order.

Grace and balamce with Gillian Gibree, owner of Paddle Into Fitness http://paddleintofitness.com/

Grace and balance with Gillian Gibree, owner of Paddle Into Fitness http://paddleintofitness.com/

As a standup paddler, you are likely familiar with the fast-growing practice of SUP Yoga. Practicing poses while on a standup board is art in action.

In the truest sense of “yoga practice,” a different approach is also possible. Once you SUP, your body, mind and spirit are connected like never before. The paddling stroke delivers a rhythmic burst of exercise endorphins and release of adrenaline. As water flows by beneath your board, tickling your toes, the nervous system calms down. Subtle demands for balance and being centered call for constant adjustments. Many call SUP a great core exercise. In fact, it is a practice that can soothe you to your core existence. All SUP can be practiced in a manner that delivers many benefits of yoga even if you never execute a downward dog or Uttanasana (forward bend).

Have you ever been practicing stillness while in Child’s Pose as your mind raced, thoughts tumbled or an achy “this or that” distracted? Have you ever experienced an instructor whose voice led you through a guided path to calming, focus, and a quiet meditative state? If so, you have a solid understanding of what Power of Presence SUP (P2SUP) can provide.

Imagine yourself standing on your SUP board, paddle in hand, ready for a paddle across a lake, up a river, through ocean ripples or a glassy bay. Imagine being able to put your earphones on and connecting that ordinary paddle to a powerful mind-spirit guided practice. If this sounds intriguing, simply fill out our CONTACT form, ask your questions and join in.

SUP Yoga: Power of Presence

Posted on June 9, 2014 by Water Words

Beyond the pose – P2SUP connects to your mindful presence and power of attention

What if you could incorporate some powerful aspects of a yoga practice while standing and paddling the traditional SUP way? While your body moves with powerful, rhythmic and continuous paddling strokes your mind and spirit can engage in the sort of meditation and mindfulness that enhances a yoga practice. We invite you to explore Power of Presence SUP (P2SUP)

Serenity via SUP Yoga (credit Bowen Island Sea Kayaking)

No matter where you live, if there is water there will be standup paddling. The same goes for SUP Yoga. There are hundreds of well-trained instructors leading beautiful classes for all abilities. Why do SUP yoga? There are so many reasons.

Ideally, when we do yoga on the water, we can let go of control or wanting to execute poses perfectly. At any moment, the wind or current can change everything. Whether you practice yoga the traditional way (on land) or enjoy SUP Yoga, we invite you explore a different practice – one we call Power of Presence SUP (P2SUP).

The power of presence delivers many benefits even if my Triangle pose is less than stellar

What is Power of Presence SUP (P2SUP)? Presence is a noun, not a verb; it is a state of being, not doing. Our moments on the water, on our boards while engaged in the joy of paddling are precious. To generate the most benefit and to consciously savor the experience you can enhance your SUP with “the power of presence.”

P2SUP is a series of articles and (eventually downloadable podcasts) that will guide your SUP experience. Our attitude, perspective and mindfulness designs our experience. With P2SUP we gain more than strength and flexibility of body as we paddle- our mind and spirit develop new perspective and focus. Be present and breathe!

P2SUP was inspired by my yoga practice, but does not include traditional SUP Yoga poses or movement. Come explore!

Slow Down 2 Go Fast

Posted on January 23, 2014 by Water Words

During the winter months we find a lot of our SUP training taking place in a gym or through cross-training legs and core on the ski slope. Even with a winter as mild as we have been enjoying in central Oregon, with daytime temperatures reaching the mid-40’s on many days lately, time on the water is rare.

For that reason, we have been searching for good training tips available online at various blogs and through video. While watching a KIALOA Paddles video I expected to be learning about paddle design and the history of the “dihedral,” when right in the middle of the conversation, Dave Chun tossed out a simple training tip that really resonated with me. (VIDEO below)

At minute 1:40 the tip begins – “If you find your paddle wobbling in the water maybe it’s because you’re not moving past the paddle fast enough. At that point you need to slow your pull down. ”

Dave continues to explain, “You don’t need to pull less hard. Slow down the rhythm and get the board to move past the paddle – in synch.” I knew this but hadn’t combined slowing a bit while maintaining a strong pull to allow the board to move past the paddle – not the other way around. Cold or not! Today I’ll be out on the river giving this a try. Mahalo, Dave and KIALOA!

SUP Insights: Dave Chun & Aha!

Posted on September 3, 2013 by Water Words

Prepping for the Naish Gorge Paddle Challenge a few weeks ago the goal was to increase my speed over a 5 mile distance. Little did I realize how insane the upwind legs of the Sunday course race would be – 4 gnarly laps! The training I did was adequate – but the level of fatigue I had over the next week pretty much let me know that I pushed my limits endurance-wise. Even with the great advice shared by Candice Appleby before the race, I knew I wasn’t getting every ounce of speed or power from the efforts of my paddle strokes.

It wasn’t until I got back home and went out for a training session that the most valuable insight of my weekend at the Naish Gorge Paddle Challenge really hit home. I had been hanging out with a group of people all chatting in the KIALOA Paddles tent before the awards on Saturday. A few strong looking paddlers from Vancouver were asking Dave Chun about which paddle to add to their KIALOA quiver, As it usually does with Dave Chun, conversations about paddles tend to morph into conversations about design and technique. He’s so passionate and knowledgeable about every aspect of his life’s work he simply can’t help it.

The guys were skilled at both outrigger paddling and standup. So in the explanation, Dave was comparing and contrasting body position, stroke and technique. Always eager to learn more I listened like a fly on the wall. It seemed that recently I’d honed my reach and blade entry into the water, but there was always room to refine things even more. All the phases of the stroke have to work together smoothly for the stroke to be efficient and without good reach and catch, the stroke won’t be effective.

Dave was explaining aspects of the “catch.” The “catch” is the point where the blade is fully buried and locked onto the water. It is natural that the stroke begin as you begin to put the paddle into the water. You will naturally begin to pull on the paddle and begin to apply pressure to the water with the blade, even before the blade is fully buried. SO, it is important to “bury the blade” relatively quickly. The paddle should not “float” down to the water. Reach and drive the paddle into the water and make the catch as far in front of you as possible. Since ALL of the stroke is in front, and never behind your body, the more in front of you that the paddle gets fully buried and makes the “catch” the longer stroke you will have!

While I don’t always execute the reach and set-up, followed by a great catch, I had heard this before. What I never “heard” before was a key bit of information. Dave explained that a mistake that’s sometimes made is to begin pulling the paddle back or attempting to begin to drive the board forward before the catch has been completed. It’s a brief second of time, but important to fully execute the catch before moving through the paddle stroke. The focus should be on entering the water smoothly and quickly with the paddle edge slicing into the water cleanly, creating minimal turbulence. Once the blade is fully submerged and “planted” it’s time to apply the power. If you start pulling too soon, the blade tends to cavitate (air bubbles form along edges of blade) and will slip through the water instead of holding.

Planting the paddle: That was something I never thought about – and probably rarely did. So eager to turn over another stroke, I did a reach-catch-pull without getting that minute time period of allowing the blade to “plant.”

Paddling in wind, paddling currents upstream and down all make it difficult to really determine the impact on speed or efficiency that a single change might deliver. Yesterday as I did my 60 minute training session I picked a section of the river that would be somewhat consistent over the hour. Wearing a heart rate monitor I did 1-mile loops up and down stream. The miles flew by, maybe because so much concentration was going into refining that catch and “plant.” In any event some things were both cool and surprising.

My average time per mile was about 25 seconds faster. My heart rate per minute was 5-8 beats per minute slower. That led to a perceived exertion that was less – while going faster. My limitation when racing is usually central (my heart rate rockets off the chart) before my muscles beg for relief. This was fun! Our sport can keep us refining skills and learning constantly – and that’s just one more thing to get us back on the water working hard again and again and again.

Elder SUP

Connecting Across Generations and Oceans

Category Archives: SUP Fitness