T E C H N I Q U E S A N D T R A I N I N G P L A N master the forward stroke
Experienced paddlers will tell you that it takes a lifetime of practice to maximize efficiency in the forward stroke. Shorten the learning curve with these tips from JODI BIGELOW.
Velcro Forehead Drill
Try this drill. While paddling forward, keep your upper hand attached to your forehead and your lower arm straight. “Your upper hand should act like a pivot point,” says Bigelow. “This gets away from the inefficiencies of pushing and pulling and instead the muscles of the core drive the stroke with a torso twist.”
The Wind-up
Engage your abdominal muscles and sit tall. Rotate at your hips, twisting your chest to face your offside and press gently with your onside foot. Plant the paddle in the water next to your toes.
The Power Phase
Untwist your upper body to power the stroke, keeping the arm that’s above the water as straight as possible. Your upper arm should be slightly bent, keeping your upper hand level with the shoulders as it rotates across the front of your body. Remove the blade from the water at your hip.
Butt Walk Drill
Here’s another drill. Bigelow introduces this exercise as a means of engaging the lower body in the forward stroke. Each time you wind up for a stroke, “step” forward with the buttock on the paddle side. “It means the whole side of your body is rotating, forcing your shoulders to move with your hips,” says Bigelow.
The Wing Blade Advantage
The scooped surface of a wing paddle improves efficiency by reducing the amount of water “spilling” off the blade and causing it to slip. “The result is the blade locks in the water and your stroke pushes the boat past the paddle,” says Bigelow. Wing paddles demand proper technique. The blade should follow a diagonal path in the water that parallels your bow wake—try comparing your paddling stroke to an ice-skating stride.
eight weeks to better fitness
Whether you’re prepping for a month-long expedition, training for an adventure race, putting in time to own the podium on your local race circuit or just looking to get in shape, Jodi Bigelow’s eight-week training schedule offers something for everyone. Note that workout times (below) include at least 10 minutes of both warm-up and cool-down.
DAY ONE
Week 1 » Week 2 » Week 3 » Week 4 » Week 5 » Week 6 » Week 7 » Week 8 »
T E C H N I Q U E 55 minutes 60 70 70 75 80 70 92
DAY TWO
I N T E R VA L 50 minutes 60 43 60 74
Time trial 6,000 metres* Sprints 1** Sprints 2***
32 ADVENTURE KAYAK | EARLY SUMMER 2010
DAY THREE R E CO V E R Y 60 minutes 65 65 75 85 95
105 105
DAY FOUR D I S TA N C E 75 minutes 85
100 120 120 140 140 140
* Time Trial: Maintain fastest pace over 6,000 metres
**Sprints 1: 4 sets: 200-metre high-intensity sprints with full recovery
***Sprints 2: 5 sets: 30 seconds hard, 30 seconds easy 3 min easy recovery 5 sets: 60 seconds hard, 60 seconds recovery 3 min easy recovery 5 sets: 60 seconds hard, 60 seconds recovery 3 minutes easy recovery 5 sets: 30 seconds hard, 30 seconds easy recovery
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