TRAINING
Considering racing King of the Harbour?
It is a race of 2 hour plus duration for most paddlers, with at least 60% downwind if winds are favourable. Practice your downwind surfing in a range of conditions, ideally over the race course.
The wind conditions are critical:
The prevailing wind in the Hauraki Gulf is a southwester, and if strong will have enough distance to create up to 1.5m of wind swell in the Whangapaoroa Passage. You can start to get some reflected swell off the Whangapaoroa peninsula, so this will be the most technical part of the race. Practice in it so you know what to expect.
The northeaster is the second most likely wind, and may be associated with up to 2m of ocean swell if the depression is some distance off shore. This will push down across the Whangapaoroa Peninsula onto the East Coast Bays beaches, and into the Rangitoto Channel. It will make for fantastic surfing, but again the swells can really pitch up in the Whangapaoroa Passage with a lot of reflected swell. Practice in it.
The northwester wind will blow parallel to the East Coast Bays from Whangapaoroa, and if strong can be associated with up to 1m of ocean swell. This swell is best surfed from Gulf Harbour to the Rangitoto Channel. You will probably have to angle a bit to catch the swells, which mayl bend around the peninsula and come a bit from the east. Again, practice in it if the wind is right.
The southeaster is relatively uncommon but could happen on race day. The swell may get up to 1.5m and push across from Rangitoto and Motutapu Islands to the Whangapaoroa Peninsula.
Surfing/Skills Coaching:
Mike Walker runs coaching clinics that will help fine tune your surfing skills. Mike is the 2003 King of the Harbour champ and won the first two Nutra-Life Surfski Series titles. Call him on 021 445 553
Best check the high tide time:
The tide direction in the Hauraki Gulf is complex – still good to know what it is doing so you can paddle to maximise it behind you and minimise it when you are paddling into it.
Safety while training:
1. Ideally paddle with someone else if you are unfamiliar with the conditions.
2. Carry, or wear a personal floatation device. Wear it if it is rough with low visibility. You may even consider a leash attached to your craft.
3. Wear a bright paddling top, such as the Surfski Series vest.
4. Consider carrying a mobile phone in a wetbag.
5. Take at least one litre of fluid replacement such as Nutra-Life Restore, and at least one Nutra-Life Protein Bar if paddling over one hour.
6. Check for heavy ship movements in the shipping lanes by calling Ports of Auckland 3660055 and asking for harbour control. Always check for ships before entering the shipping lane and always assume they cannot see you. Let them pass by then make your way across.
Imagine if we raced at Jaws in Hawaii….. Kiwi paddler Rick Nuu is shown just making it over the crest of a monster in his OC1!
Planning your training in the lead up to a race …
Let's use The King of the Harbour race as an example, say the race is twelve weeks away so it is an appropriate time to be planning your training if you are intending to race. The race distance is 25km with a lot of downwind, so the top paddlers could be home in 1hr 45min, but if it is flat, realistically some paddlers could be on the water up to three hours.
The aim of your training should be to be capable of paddling at least two hours comfortably in training. The best way to achieve this is to designate one day a week for your long session, and gradually build up to three hours over the next two months. Paddling over 90 minutes also requires paddlers to use appropriate hydration systems - Camel Back or similar - and take some form of carbohydrate supplement such as Nutra-Life Protein bars and Nutra-Life Restore re-hydration fluids.
More advice on long distance training …
As a general rule, most fit paddlers find paddling for 90 minutes not too much strain on the body's physiology. However, once you get over two hours you need to be prepared to replace the fluid, electrolytes and energy stores that the body is losing. Or you get that "hit the wall' feeling at about 2hr 15min. Plain water will probably suffice for up to 90 minutes in cooler climates like Auckland, but in the heat of Tahiti or over that time on the Hauraki Gulf you will need a drink product that has some energy and electrolyte replenishment, such as Nutra-Life Restore Energy. You may find diluting the product down a little makes them easier to drink.
Some form of solid energy source is also advisable after 90 minutes paddling to stave off the wobbles, especially if racing or training up to and exceeding three hours. It is important that the product is quick to chew and easy to handle - unlike cyclists and runners, we must stop paddling to feed ourselves, and want to minimise time lost. Good paddlers will be able to feed themselves while surfing down ocean swells. The Nutra-Life Protein Bars we have on Tuesday nights are a good example; taking a couple of these on a two hour plus paddle will set you up well. In rougher conditions, you may need to tape the bars to the deck of the ski. Word is that Nutra-Life are working on an easy open wrapper.
What is the best form of hydration system for paddlers?
Camel back type systems are very popular among cyclists and runners, and can be used for paddlers as well. The bite valve can be positioned over the shoulder so that it can be easily reached in one movement. Some paddlers however don't enjoy having something across their back, especially in the heat. A Camel back style bladder can however be taped to the deck of the ski, either around the footwells or beneath the thighs. The tubing can then either lie free between the knees or be tied to a necklace, so that it is easy to find and very quick to place in the mouth. The back pack system is probably safest if you are concerned about capsizing. The systems taped to the deck can make mounting the ski more difficult due to their bulk and that the lift the centre of gravity of the ski, making it more unstable. The necklace system can also get tangled or potentially strangle the paddler. Pop-top drink bottles will suffice if less than one litre is required. These can be carried in the lap, beneath the thighs or in a bottle carrier attached between the footwells.
Some Nutritional Advice and Suggestion from Nutra-Life ...
On the day of a long paddle try the following:
- First thing in the morning have a Protein Shake (Nutra-Life Maximum Protein or Nutra-Life Total Whey)
- About half an hour later have a light breakfast (some cereal or a piece of toast with jam)
- Shortly after your breakfast drink 500ml of Nutra-Life Restore Energy
- 15 minutes before you get on the water have another 200ml of Nutra-Life Restore Energy
- Once out on the water try and take a few sips of Nutra-Life Restore Energy every 15 to 20 minutes
- On your return from your paddle you can munch on a protein bar or drink another small quantity of Restore