Hokuloa Outrigger Canoe Club

WSJ on Outrigger Canoeing

The Wall Street Journal has a great article about the fitness benefits out outrigger canoe paddling:

Canoe racing sounds more like a summer camp activity than an athletic endeavor. But outrigger canoe racing requires serious technical skills, strength and stamina.

"You use every muscle in your body at some point during each stroke," says Charlene Reed. "Core strength is especially important, as is leg strength."

Paddling in an outrigger canoe provides not only an intense workout and feelings of euphoria when the boat glides. It also provides some good lessons in teambuilding, says Charlene Reed, founder of Reed and Associates Executive Search.

Read the rest here: online.wsj.com

Paddling and Shoulder Injuries

On most outrigger teams, we find one or more paddlers who suffer shoulder, neck and/or spinal strain. It doesn’t seem to correlate with fitness level - I’ve seen everyone from the weekend warrior to the most fitness-conscious athlete present with achiness, restricted motion, overt pain or joint noise upon movement.

So, what is the predisposing factor? Is outrigger racing bad for shoulders? What can you do to ensure it isn’t your shoulders that keep you from getting the most out of this sport you love - I’ll try to empower you with some knowledge adapted from paddlesup.ca and “Stretching for Fitness, Health & Performance” to put your shoulder into your stroke with confidence!

Watermans Workout #1

Waterman's Applied Science is starting a work out series:

 Here at Watermans we are all about performance. That is why starting this week, Mike from SPI will be providing periodic workouts designed to help maximize physical performance.  These workouts can be done at home or in a gym, all they require is a little time, a little effort, and the desire to put your best foot forward.  Follow these easy steps and you'll find yourself surfing, paddling, and riding faster, better, and stronger in no time.

Check out Workout #1 here.

Nutrition Over the Holidays

Halloween, Thanksgiving, Christmas… ahhhhh, the holidays are upon us! For many, that means parties and gatherings where food and drink is the center of the occasion. The athlete’s diet does not mean treats and delicacies are forbidden. However, remember that you are still fueling your body for optimal performance. Everyday.

more @ pdxpaddling.blogspot.com

Off Season Fitness and Off Water Training

The off-season is a perfect time to work on general fitness. Progress made on general fitness from October through April will pay big dividends during the on-season. This can not be stressed enough. Increasing your strength and overall fitness will increase your performance.

more @ pdxpaddling.blogspot.com

Pull-ups for 9-man

Vaughn wants everyone doing pull-ups in preparation for 9-man so here are a few training suggestions lifted from ocpaddler.com:

Kipping Pull-up tutorial:

“Ladder Training” aka Pyramids

Starting at one rep with increments of 1, do as many pull-ups as you can then go back down to one in decrements of 1.

For example, if your max reps is 7: 1,2,3,4,5,6,7,6,5,4,3,2,1 (perform 1 rep, rest, perform 2 reps, rest, perform 3 reps, rest etc.)

If doing with a partner, you would alternate at each increment.

For paddling, modify the standard pull-up to finish at chest rather than chin.

Yoga and Paddling

Here's an article from the Na Leo Hoe Wa'a blog about incorporating yoga in your cross-training regimen:

Yogafying Your Way To Better Paddling

Gyminee

Gyminee is a new social network focused on health and fitness, with work out and tracking tools included in its service. I've been using the site for a week now and it's really helped increase my awareness of what I'm eating and how many calories I'm burning.

Article - Paddling from the core

The Honolulu Advertiser interviews Robyn Singh, head coach of Hawai'i Canoe and Kayak Team, about core fitness for paddlers:

The idea behind Singh's routine is to learn how to transfer the strength of the body's largest muscles - its legs - to the paddle.

"The push comes through your legs," she said. "You coil your energy in your legs. Then you unleash. It uncoils from your core and - bam! - you push. Total connection."

Singh's idea of "core" includes muscle groups working together to support the paddler's range of motion: legs, hips, abdominals, the spine and the shoulders. They work together as the athlete moves the boat.

"The essence of what I teach in kayaking and canoeing is connection," she said. "You become one with the boat, and it all starts with your feet. I know that my leg strength is where it's at. I know my power is generated there."

Check out the accompanying video - Core body exercises connect paddlers to their canoes