Core work will help you alot with your ability to endure and maintain technique in the face of fatigue. A weak core will do the opposite. Kayaking is very core intensive, especially if you have and maintain a very good degree of torso rotation when paddling. I could row for over and hour easily on the Ergometer at a good fast pace - yet when I first started paddling my Rockpool Tarran this Spring and worked hard on rotating properly with each stroke - the ergometer work was useless to me. It wasn't my VO2 or cardio capacity that was limiting me - but my core strength. Cardiovascular training is great but running or cycling will not make you a better paddler if your core is weak. Combine both in my opinion, and there is no substitute for paddling itself. (the core is not just your abs either folks). On another note, forward paddle technique. Why do so many paddlers invest lots of time in practicing various paddle strokes like braces, draws, sculling, rolling etc and so little in Forward Paddle Technique. Forward Paddling is what you do 90% of the time. Forward Paddle Technique is something a paddler could spend years working on. Very very few do. A good improvement in technique will also serve to abate fatigue, because it will increase efficiency.

@rickyelvis3215

4 жыл бұрын

Cormac Ó ... would you consider this activity a weight bearing exercise for the whole body ... bone strengthening ! cheers

At 73, I am excited about this project. I am an ocean paddler, but always run out of gas after an hour.

The best thing I've done for my core strength is to do planks every day. Been doing this for about 4 years now. Daily seems to be the easiest for me to stick to. I do 5 minutes, usually split between front and side planks (say 2 minutes front, then 1 and a half each side), although I mix it up depending on how inspired I feel. If I feel motivated I add single arm or leg variations, or some pushups. We just leave a yoga mat on the floor in the bedroom, and I have a smaller square of foam downstairs that I use for my elbows. I time them with a fitness app (Endomondo in my case, but almost all of them work) so that means they are automatically recorded (which is good for motivation and accountability). This year I have only missed one day. Last year I had a few lapses so 'only' did 239 days. 2016 was 362/366, 2015 was 276/365. I first did a one month plank challenge in November 2013 that got me from about 1 minute max to 5. A year later a December "5 minutes of Core every day" challenge got me started on daily planking. Switching to measuring a cumulative total was another good change. When I was going for a consecutive day streaks it was easy for motivation to end if you missed a day for some reason (I think all my streaks ended because I just forgot one day). Most days it seems I'm doing planks before bed. It's better if I remember to get them in earlier, but that just doesn't seem to be the case. 5 minutes is short enough that I do them regardless, even when I'm tired. I'm still trying to come up with some similar regimen that works for strength training but haven't found one I can stick to. So I'm interested to hear what other people do on that front. I also run now, with varying levels of consistency, which helps with stamina. The comment on optimizing the forward stroke makes so much sense. I try to focus on mine, but probably don't have it 'right' yet. If I do my planks after paddling I can tell that I've been using my core though, so it must help. I haven't paddled as much the past two years, just finding a way to get more in again in the past month. It's clear that it is more of a good body workout than I'd appreciated.

@silviolopez3281

5 жыл бұрын

5 minutes its an eternity to me haha thanks for the tip.. i will try to make that too

@AndrewMoizer

5 жыл бұрын

Doing it consistently you will be surprised how quickly you can develop (at least that was my experience). I built up from 1 to 5 minutes in a month. I find splitting between front and side easier than the same time in one position. Worth giving a try though.

Following. I'm pushing 60 with a chronic health issue. I find it difficult to keep up with others. I look forward to seeing what comments and suggestions people have.

Good, I have been binge watching your vids. I live in Canada where the rivers are frozen in the winter, so I would like more tips in how to stay in shape off season.

I work in the building trade just solely in Groundworks. Self employed and I work on my own so I get pretty much a 7hour workout each day... Hence the torn muscles in my back. Lol.. We "spoke" briefly on Instagram the other day. I have two friends who kayak with me sometimes, both are around 4 or 5stone heavier and naturally stronger but I put them to shame when it comes to fitness and core strength. I'm back to work on Monday after having 7weeks off and losing a stone in weight so hopefully I'll be back fighting fit within 3months 🙏🏻 Your videos are awesome mate!! Full respect!

Twice a week a do the same paddle if two very intensive hours on a lake. That really provides me a solid basis for the times I am out with others on the ocean. Thanks for your videos, I love them.

Proper technique is the number one way to get where you want to go. Your smaller arm and shoulder muscles will never be able to compete with your larger leg, back and core muscles over the long haul. You won't notice it if you're just playing around, but when you start ramping up the pace it will become apparent fast. After watching you paddle in your video I can see that this is likely what's holding you back. You are using 100% arms and shoulders for each stroke. It seem like many sea kayakers fall into this pattern of focusing on maneuvering techniques and neglecting their forward technique. Have a look at some videos and give it a try. There is a real beauty to learning the proper stroke, and the feeling of powerfully moving your boat along with less effort is satisfying. Who knows; you may even end up with a wing paddle some day.

Paddling surfski really builds fitness and strength as you are not limited by a seakayaks max hull speed and its more rewarding to paddle hard. It also builds really good balance and stability, I always feel really solid/stable in my seakayak or ww boat after paddling surfski.

I’ve lost 60lbs since April. Joined a group that paddles 8-10 miles once a week and I’m running 10-14 miles a week. I’m single and my son is grown. Maybe you and your wife could sit down and come up with ideas for time. Or get a running stroller and go together. There is always rowing type equipment you could get for the house.

My Kayaking training this year has consisted of: Kayaking : I try to paddle 8-10 miles 2-3 times a week. ( This can be tough in the cold months with minimal day light hours). At least one long distance paddle a month. 20-25 miles at a descent pace. 5.5mph+ in my Taran or 7.0 mph in my surf ski (conditions and tides permitting). If you do 10 of these a year thats 200+ miles!!! Interval Training: 8 x 4-6 minute intervals at race pace with 1-2 minutes of rest. The intervals can be done in flat of bumpy water. Flat water without current is nice because you can see how fast you do. Bumpy water intervals prepare you for open water races. Shorter intervals at higher intensity can also be done (tailor your intervals to what you are trying to accomplish) . I started doing these in July and wish I started in January. Surfing waves is essentially intervals is it not? I also compete in a fair amount of Races. Racing makes you stronger but you need to let your body recover. I use a fitness watches. One is on my wrist which measures heart rate. One is on my boat so I can always see how fast i'm going. Being able to see your speed keeps you honest. I upload my wrist gps watch data and analyze it. I also do a small amount of biking and free-weight training. I've scaled back my weight training significantly this summer. Next season I will try to be more consistent with weight training. What helped me the most this year was interval training. It increased my speed and explosive power. Long distance paddles help with endurance and stamina but Interval training makes you faster and it conditions your body to run more efficiently at higher intensities.

reverse cable crossover. It targets the rear delts which are one of the most forgotten muscles even for bodybuilders to work. Plus they feel great.

Ashtanga yoga is great one for building core strength, flexibility and balance. I do need to spend more time on cardio endurance though.

I live in the North East USA and paddle year-round to stay in shape. I concentrate on proper technique and paddle placement. once or twice a week I'll throw in some sprints broken up with some easy paddling. With spring coming I'll start biking and Hiking again to get my cardio back up.

Like you, my kayak fitness has gone downhill since my son was born 8 months ago. I was still competing well early on, but the sleep deprivation and lack of workout time has taken its toll (also spending so much time finishing building my new boat). I'm still able to get out for paddles every week or two this time of year, which helps, but also need to figure out a way to carve out some workout time... core strength being key!

Great video and area for discussion. I just returned from a 600 mile sea kayak trip around the West of Scotland over 19 days (17days paddling). Physically for me a combination of kayaking (ocean ski, K1 and a couple of longer sea kayak trips) and going to my local Cross fit box 3 times per week worked really well. This allowed kayak specific adaptation along with whole body strength and endurance.However, even though I felt physically well prepaired, I found that nutrition (for me) was key, I did bonk on one occasion very badly and never want to experience that again. Best way (for me ) to avoid this was to eat every hour regardless if hungry or not. One other point having just read lots of the comments, if you want to get stronger, faster, better endurance at kayaking, the best way, BY FAR, is to go kayaking. If you have a choice of going running, swimming, kettle bells of anything and kayaking, then you should go kayaking (I admit that is difficult for most people who don't live by the sea).

For cardio work and endurance, use an indoor rower on a regular basis. At least 30 minutes a day. Concept 2D erg is the best bang for your buck.

Hi, I’m going to post this in my capacity as an exercise physiologist (EP-C) and Certified strength and conditioning specialist (CSCS)out on Long Island. Often times people don’t have a base strength program before beginning sport specific movements, ideally major exercises should be those which are multi-joint so for example bench press, squats, overhead press. And then we have power exercises hang cleans amongst others. It’s hard to mention a generic program here due to the multiple factors and differences in people. I would urge finding a strength and conditioning specialist or exercise physiologist over personal trainers who will have knowledge of the movements of kayaking, energy systems and other technical details to at least learn and perhaps take a few sessions to get the idea of how to train and more importantly how to do the exercises correctly.

@MrAryehd

5 жыл бұрын

I will however mention a couple of exercise that all kayakers should consider: 1. Russian Twists which in all practical sense is similar to the torso rotation needed for a good paddle stroke. 2. Planks both regular and side aids in power transfer and increases stability.

I go an hour on an elliptical. I consistently have to increase the resistance to keep my heart rate above the 75% of maximum rate. I think cardiac monitoring is important to ensure your endurance is being challenged.

Paddling environments like the shubie are not about Core strength. They are about fitness. Concepts surrounding rapid accelerations need to be explored. Paddling technique, powerful movements and more importantly placement in the environment. All concepts that can be donw with a high level of commitment by the paddler.

I was using the Jillian Michaels free workout app for a while, don't need a lot of time or space to do a session. But I'm not very good at staying consistent with just straight up working out. I try and stay pretty active with other activities too which all end up helping each other for conditioning. But everyday things I try to do are small, park further away to walk longer, take the stairs instead of the elevator, things like that. It's definitely not enough to stay on the front wave on the shubie, as I learned, but it's getting there. The hardest part for me is really consistency. Maybe I need to set a time I'm going to do whatever it is each day, put it in my calendar or tasks and not dismiss it until it's done. Was there any sharing feature with your fitness tracking device that would help a group of friends support/push each other, hold each other accountable for slacking or help with encouragement? I could see that as being a great way to help with workout goals long term. Or even just sharing in a chat if people don't want to get too high tech.

Curious, What was your daily mileage and difficulty level ? Merci ✌🇨🇦

You can get a ton of fitness from a simple combination of push-ups, sit-ups, flutter kicks, Russian twists with a medicine ball and bicycle riding. Also try sitting on an exercise ball with a 6ft 2x4 and paddle to your favorite music with a fast beat. Use your best forward stroke like your arms were in a body cast and use your core and not your arms. I couldn't do a whole 4 minute song when I started. No exercise routine is complete without the emotion component. If you're not feeling shame or anger or something, you're not digging deep enough. Push harder, someday you will be old and weak.

:)

wax on, wax off kzread.info/dash/bejne/mImAsLerYNXcdcY.html don't ask me what it means, it just seems to make sense - I paddle 10 miles every day. When I do my monthly 47mile paddle around Cumberland I - it's no problem - When I go for a 1 hour surf session - I get worn out - conclusion: practice for what you intend to do - Another thing: pace I can paddle 'forever', but at my pace (maybe around 4mph) If I know there is a group paddle with 'faster' paddlers, I won't go (unless it's a short paddle) If I know the group paddles slower than me, I'll go (however - it's just as hard, or harder to go at a slower pace)

We can all improve, Trouble is attaining the Norwegian level of fitness might not ever happen for most of us. They are phenomenal people.Along with the Finns they can usually push farther IMO..

Why don’t you use your child as weight when you exercise? It’s fun for you and fun for your child. 😄