Kayak Forward Stroke Technique – Now is the Time
It has been a slow start to spring for most of us in the Midwest, but I’m happy to report the paddle season is now officially upon us. Prior to this season my rule of thumb was always that if there is snow on the ground then it is too cold to paddle and I should be out skiing. In twelve years of living in Northern Michigan I’ve never seen so much snow on the ground in April and I finally hit a breaking point. It certainly helped a lot when I received my new Kokatat Lightweight GORE-TEX Paddle Suit, which has completely changed my outlook on cold weather surfski paddling.
Fanatical commitment to improving technique
Unlike past seasons, this year I am committed to starting off my season with a fanatical commitment to improving my paddle technique. It has not been easy, but I’m optimistic that I’m making good progress. Fortunately most of my paddles so far have been in pretty calm conditions so that definitely helps. I just have to keep telling myself not to get hung up on checking my Garmin readings and that it will pay off in the long run. But I will admit, the thoughts are racing through my head. How much speed have I lost in the off season? Will I be as fast as I was last year? Is all this technique focus really working or just making me slower?
So here is what I’m working on for this season:
1. Straight Posture: I know this has been one of my biggest flaws and all the pictures/video reveal it. I have mistakenly ingrained in my subconscious and neural networks that leaning forward at the waist will allow me to reach further with the paddle. I know this isn’t true and not only that, but it also restricts breathing and limits my rotational strength. Not a good habit and one I’m determined to break this year.
2. The Catch: This is something I have been ignoring way too long. I recently received a card that is handed out at Oscar Chalupsky’s clinics. It lists 12 different drills for improving your technique. Reading this, I quickly realized Oscar puts tremendous focus on the catch phase of the stroke and for good reason. How you setup and initiate the catch is ultimately what determines how far forward and how effectively you get your paddle blade in the water and hence how efficient the power is that you apply through the stroke. It is absolutely critical to make sure you are getting full rotation, keep your top arm level across the entire stroke, and make sure you spear the paddle into the water with your top hand with no splash
3. Timing, Timing, Timing: I have always struggled with rubbing my lower back raw on long paddles (regardless of boat). I was told by Steve Horny who attended Oscar’s clinic last fall that in Oscar’s opinion this happens when you are applying leg drive before the blade is fully submerged in the water. This causes you to drive your back into the back of the boat. Ideally if you initiate leg drive after the blade is fully submerged your force goes into the paddle and not into the back of the boat. Another timing tip that I’m stealing from my nemesis (Greg Greene), is to ensure that you get the paddle blade fully submerged into the water before uncoiling from your rotation. If you don’t do this, you shorten the stroke and lose out on all that initial stored energy
4. Balance, Balance, Balance: As I work on the above three items it is absolutely crystal clear to me that you cannot have good form without good balance. You need to be in a surfski that is stable for you and ideally paddling on flat water when you are really focusing on technique improvement. When you slow down your cadence considerably and add in some exaggerated pauses to ensure you are doing things right, it becomes readily apparent how good your balance is. I’m finding that Surfski paddling is exactly like cross country skiing and swimming where it is immensely challenging to slow down your cadence and heart rate while keeping perfect technique. You can only do this with great balance and in a boat that fits your skill level.
5. Cadence: Last year I focused a lot on cadence, especially after attending a clinic by Jasper Mocke where he made it very clear that cadence is what separated the men from the boys. There is no doubt that most of the top paddlers are ripping along at cadences well above 100 strokes per minute, but these guys also have years and years of technique work ingrained in their myelin sheath. What I have concluded this year is that while cadence is important, it should not come at the expense of good technique. It is worth the effort and time to develop world class technique before you shoot for world class cadence
Summary
I certainly haven’t set any speed records yet this spring but I am really looking forward to reaching that point where I can paddle with perfect technique at a Level 1 or 2 heart rate zone. It took me years to get there with cross country skiing but once I did, it felt amazing to go cruise the trails at an effortless pace.
Below are some additional reasons why it is a great idea to focus on technique early in the season:
- You are starting with a somewhat clean slate and your bad habits from last year won’t be so strongly ingrained
- You want to give your body some time to re-acclimate to paddling in order to prevent injuries
- By developing proper technique early you will help lay the foundation for an injury free season
- It helps you to not get discouraged when your times and speeds aren’t what they were at the end of last season.
The Surfski ImmersionVacation will be a great opportunity to get some top notch coaching and video on your technique so you can start the season off right. We still have slots available. Please contact me ASAP if you are interested.
