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post #1 of 36
Thread Starter 
Anyone out there do river kayaking? I am taking a 3 day beginner river kayaking school in about about a month. Are there any particular excercises I should start to focus on to get the proper muscles ready and not be too sore? I ocean kayak, but never seem to get sore, I kinda think this won't be the case here.

Thanks in advance!!
post #2 of 36
I've never ocean paddled. So my guess is that you try to maintain a steady pace, right? Well if you are learning whitewater, it is much more anerobic. So you could do sprints in your ocean kayak.

I find that a good gym workout is also pretty anerobic in nature, so not only do you develop strength, you develop the type of strength that is needed for spurts of energy while whitewater paddling/playing. If you train anerobically as well as aerobically, you will recover really fast and can spend less time in the eddy trying to recover.

You probably already know that good paddling technique is generated out of your core and that you need to keep the stomache and back muscles strong.

Do you have access to a whitewater boat? It is pretty nice if you can get to a pool and learn to roll before you get on a river.
post #3 of 36
Thread Starter 
Thanks Mary. No I don't have access to a boat. Day one at school is supposed to be very, very basic. Any ideas on good anerobic activities I can participate in?

hey Lisamarie..."I find that a good gym workout is also pretty anerobic in nature, so not only do you develop strength, you develop the type of strength that is needed for spurts of energy while whitewater paddling/playing. If you train anerobically as well as aerobically, you will recover really fast and can spend less time in the eddy trying to recover." Any suggestions??
post #4 of 36
Well if you are an ocean paddler, hop in your boat and do sprints. That is anerobic.
After a warm up, paddle hard for a minute and rest for a minute. Repeat this 5 or 10 times (or until you notice a marked decrease in the distance that you are covering in that minute sprint). Do this 2 times a week for starters.

Or do a gym workout 2 or 3 times a week if you belong to a gym and you can't paddle. I'd work on my shoulders, stomache, lower back, lats, pects, bicep, tricep, forearms. A trainer at the gym can show you all this basic stuff if you aren't familiar with the whole gym thing.
post #5 of 36
Thread Starter 
Thanks, sounds like what I already do at the gym. I won't be able to get on the ocean before I go to school, unfortunately. How about power sprints on the ellipticle machine? If I pump up the resistance and go hard for a minute? or sprint on the treadmill for a minute every couple of minutes?
Have I got the right idea?
post #6 of 36
Well if you work out in the gym already, you are probably just fine for a beginning class. Really the big factor is to have a "go for it" attitude!

You do have the right idea, but I was trying to get you to work on your upper body. Does the elliptical machine have the push pull arm levers? If so, then emphasize the arm motion/effort and use your legs less. My gym used to have a machine that you peddled with your arms, sort of an "arm bicycle"! But I was the only person I ever saw use the thing and it isn't around anymore... but for paddling it was great because I could dial in a low resistance, spin my arms like mad or dial a higher resistance and have to push harder.

I guess if I were to devise a workout now, it might be to do a bunch of arm stuff such as 10-15 lat pulldowns immediately followed by 10-15 bench presses. Catch your breath. Then do bicep curls followed by tricep pushdowns. Catch your breath. Then grab some dumbells and do some shoulder stuff followed by some military presses. This way you can get your heart rate up high without totally frying just one muscle group. The goal is to anerobically train your upper body. If you were to run wind sprints, that would be anerobic but it wouldn't help your upper body.

Some non gym ideas: if you are a swimmer, you could put a kickboard between your legs and just swim some sprints with your arms. If you have inline skates and some longer ski poles (use x-c poles if you have 'em), you could just pole or double pole along a flat stretch of pavement and not use your legs. Catch my drift here? Be inventive!
post #7 of 36
Hi Gonzo - nice points you make. The point of sprints is to develop high turnover and anerobic capacity. And yes in a sense, I'm trying to "go fast", but usually with the bow pointed upstream. I find speed, along with good boat angle and lean is handy to get across a gnarly eddy line. And I'm often in all out sprint/ferry mode to catch waves or avoid something else. And if the wave ain't great, it may take some bursts of paddling to stay on the wave. I assume you meant "fast" to mean downstream speed tho, and there I would agree with you, unless I'm chasing after the raft for some beers....

Anerobic capacity will help you to a faster recovery after you have wasted yourself on a wave or in a hole or....

I find that my forearms get pretty wasted from pulling on the paddle. And invariably my triceps get tired too, probably cuz my shoulders are tired and I lose form. Obviously your mileage differs. But most guys are stronger esp. in the upper body than women. Ya might as well train the whole upperbody just to keep everything in balance, even if you don't use 'em all.

Anyway, my whole point is to train so you can crank it out and then recover fast so you can crank it out... more play time, less "wheezing in the eddy" time. Hope this makes sense.
post #8 of 36
Thread Starter 
Wow, Thanks guys/gal. Great info. I am going to do more anerobic training since I think it will be good for me in general.

Matter-my feet always fall asleep and I have to keep wiggling them and Ocean kayaks are a bit roomier. SOmething I hadn't thought of...This should be interesting!

Looks like lot's of ab/oblique work this month!!!
post #9 of 36
Hi Mink! Glad you emailed me, because I would not have looked at this thread. Although I don't kayak from what I've observed, we want to protect you from the dreaded rotator cuff injury. If you can keep your lats and your rear delts strong by doing lat pull downs and rows, your shoulder joints will not have to work so darn hard! I'm trying to visualize the movement as I type, BTW apres 3 Cosmopolitons , and I think you should do some tricep work, too.

A visual image to help you relax your shoulders and avoid overworking them "think of your shoulders sliding into your rear hip pocket." Also, remember that all movement stems from the core, so keep your abs strong! Have fun! I may have to edit when I'm sober!
Went to your site. You have a beautiful first name!

Be Braver in your body, or your luck will leave you. DH Lawrence
post #10 of 36
Thread Starter 
Awww thanks, Lisamarie It's funny, as a kid I hated my name. I wanted so badly to be named Amy or Jennifer like everyone else. Now as an adult, I really love it. It's rare that there is more than one in the room. It also makes for great nicknames...Iguana, pirana, ba-nonna (banana) I-wanna (doh) hee hee!

Back to kayaking...sounds like I need to sit in good yoga form, shoulders back and down, neck long and tummy strong. I already workout pretty much all the areas you have all said to concentrate on, except the anerobic thing. I am going to really focus on the lat pull downs and incorporate more rows. Anybody have some good ab/oblique strengtheners. I do them, I just hate them. Anything fun? Does it exist?

Anyway. Lisamarie, I hope you are not too hungover today! 3 cosmos would have me on my arse!
post #11 of 36
Well, I'm typing instead of working out, so I guess you could say I'm pretty bad.
Obliques. They probanly have the Stability Balls at your gym, right? First, ask a trainer to show you how to lie on them properly. Its a bit complicated to explain over the net. Then, put the ball next to one of the benches they use for step class. Turn it so that the right hand and hip are right next to the bench. With your right hand, hold on to the bench. Left hand is behind your head, supporting your neck. Take a breath in, and as you EXHALE, lift your right leg about 8 inches from the floor, keeping your knee bent. Simultaneously, turn your torso, so that the left elbow goes towards the right knee.
Pointers: Feel as if the movement is powered by pressing your belly button into the ball. If you do a Kegel as you are lifting, you will be more stable. And of course, repeat other side.
Hope this helps.

Be Braver in your body, or your luck will leave you. DH Lawrence
post #12 of 36
Thread Starter 
Oh yeeaah, I know the stability balls. I have done many a crunch with those. That sounds like a fun new move though. Will try it tomorrow morning and let you know how it felt. Are you saying lean the ball against the side of bench so it doesn't roll? Should I stak the benches or just use one? Lay on my side on the ball?
If yes to all, then I think I got it. If not, I am confooooosed.

Favorite hangover cure-burrito, I swear it works!!!
post #13 of 36
Actually, you are in the crunch position, which is a variant of being on your back. Put 2 risers on the step, so that you can hold onto it for support. Keep in mind you are rotating towards the bench, the knee that is lifting is the one closest to the bench, and that same hand is on the bench for support.
post #14 of 36
Thread Starter 
Ah Capice.

BTW Had a burrito in your honor for lunch just now! Hope your hangover is feeling better
post #15 of 36
Hangover all done! Funny, I almost had a burrito for lunch, but then I realized I still had to teach...

Anyway, on May 20th, I'm doing a training for the practitioners at the wellness center I work at. I'll be teaching them some work on the Ball, much of it involves using obliques as stabilizers, as opposed to the way we usually use them, as torso rotators. Its kind of like the way we keep the upper torso "quiet" when skiing.

This sort of work is very, very subtle. But I may be testing out my new digital camcorder. If I'm not having a bad hair day or anything like that, I'll let you know if I decide to put the video on my website.
post #16 of 36
Thread Starter 
Put it up there! What fun! LisaMarie in action!
post #17 of 36
post #18 of 36
did he survive? That's sick!
post #19 of 36
Yup- he made it. These boys are a whole new breed of lunatic....<FONT size="1">

[This message has been edited by Owens Never Sleeps (edited May 21, 2001).]</FONT>
post #20 of 36
Thread Starter 
Yeah, that's NOT me!

Deep yogic breaths...
post #21 of 36
Geez Owens, I keep checking back to see if the guy in the photo has rolled back up yet. Man he can hold his breath for a long time. If he hasn't rolled up by tonight, I'm gonna call 911.
post #22 of 36
That is Seth Warren. If you don't know of him, here's his bio...
post #23 of 36
Mink....so how's the kayaking? HaveBeen/Not_Yet? Once you do tone up the body..it becomes an activity more of *fine-tuned Balance* rather than brute strength. *Remember NOT to extend your shoulders too far forward/backward!!! ..Use your back muscles for the power moves.
post #24 of 36
Thread Starter 
Thanks for asking. I had to cancel the post-Memorial Day midweek school due to work stuff, but am planning to hit the river June 23-24. The upper body and ab/oblique training is coming along. LisaMarie- the stability ball thing is starting to make me more stable...what a concept!!

Deep yogic breaths...
post #25 of 36
Sycnhronicity is one of my favorite words. I got a brocheure from yet another fitness conference I want to attend in Nov. [Lots of stuff with Paul Chek- Please don't let me go broke before ski season!!} And this conference will have a Kayak workshop!
So I'm thinking, "how the heck am I going to afford this?" and I get a call from a woman who is a former ski instructor at Aspen, who is really into kayaking, and wants to develop a fitness program. it seems that she is using her shoulders more than her obliques, and has developed rotator cuff problems.
So, prior to her workout, we went into her back yard, and she had me sit in the kayak, while she explained some of the moves.
Now that I understand it more, I've come up with some super neat fitness stuf for kayak conditioning. Keep checking this page. Some of it is hard to explain without actually seeing it, so I need to think about the best wording to descibe the exercises.

Be Braver in your body, or your luck will leave you. DH Lawrence
post #26 of 36
hey ms minker, weren't you doing a century? Have you? How was it?
post #27 of 36
Thread Starter 
Ha!!! ha! ha! ha! ha! ha!
That's a good one Kima. No that definitely was NOT me! Astrochimp maybe?

Deep yogic breaths...
post #28 of 36
thought for sure it was you, oh well hope whoever did well.
post #29 of 36
Bob -
That was in Argentina. Sounds like it was a great trip.

Check out this one:
<FONT size="1">

[This message has been edited by Owens Never Sleeps (edited June 08, 2001).]</FONT><FONT size="1">

[This message has been edited by Owens Never Sleeps (edited June 08, 2001).]</FONT>
post #30 of 36
Thread Starter 
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