:: TRAINING TIPS::

 

TRAINING, TIPS & ROUTES

In this section we are aiming to build a reference for all paddlers to share. This would include training schedules, technique tips and local routes that are favoured all around the country.

So no matter where you - contact us, we would love to publish and grow the local knowledge for all paddlers to learn from and contribute towards: info@surfski.co.nz

 General Tips:

* TIP * Should I buy an ocean racing type ski or a life saving spec ski type ski …

* TIP * Why are most skis so tippy? …

* TIP * How to avoid failing out of my ski in rough conditions, and how to get back in ...

* TIP * How do I treat blisters and toughen up my hands ...

* TIP * Is leg pumping essential ...

 Racing and Long Distance Tips:

* TIP * Two crucial things you should do before hopping on your surfski prior to a race …

* TIP * Planning your training in the lead up to a race …

* TIP * More advice on long distance training …

* TIP * What is the best form of hydration system for paddlers?

* TIP * Considering racing King of the Harbour?

* TIP * How do I prevent a sore bum and/or dead legs on longer paddles …

* TIP * Negotiating Big Ships !?!

 Ocean Racing Tips:

* TIP * How to surf your ski on ocean swell …

* TIP * More on surfing ocean swell …

* TIP * How to make paddling into a strong headwind easier ...

* TIP * Riding swells into the prevailing wind - fact or fallacy?

 Local Routes

* Auckland * A good Upper Harbour Paddle ...

 How to surf your ski on ocean swell …

To be able to surf your ski on an ocean swell, the face of the swell needs to be reasonably steep. This is most likely if the swell has been generated by the wind (wind swell). Ground swell, the ocean waveform that is generated a long distance away by a low pressure system, is responsible for the even waves that break on the beaches and reefs, but in deeper water these swells are often too flat to be surfed easily. Thus it will often be faster to chase the smaller wind generated swells (known as 'runners') that are running at a different angle to the ground swell, even though the ground swell is bigger. This also means that in conditions where the wind and ground swell are from the same direction, you'll find the most exhilarating paddling as the wind steepens the faces of the ground swells.

Best conditions on Auckland's east coast are when a cyclone blows up around Fiji or nearby South Pacific islands and generates a big ground swell, and is associated with strong north easterly winds along the NZ coastline.

How to make paddling into a strong headwind easier ...

If you watch the front guys, they always form a bunch when heading upwind. The reason is that it is possible to draft the bow wave of other skis to make the paddling slightly easier - then someone else will head to the front of the bunch to lead and give the other guys a rest. Then the real racing starts when the finish gets closer and someone feels strong enough to make a break.

You can wash ride into a head wind even if there are only two of you - best place to be is right behind the other ski - breaks the wind and throw's up an OK bow wave off the stern. So just because you are not at the head of the field doesn't mean you can't gain an advantage from paddling with someone else for part of the race.

Two crucial things you should do before hopping on your surfski prior to a race …

Check the wind direction and check the tide. The wind will tell you what direction any assistance from ocean swells is likely to come from, and where it may be possible to shelter from a strong head or side wind.

The tide is also very important, especially in harbour areas such as the Hauraki Gulf where large volumes of water funnel along narrow channels. As race four proved, taking this into account can mean you take a much straighter and therefore shorter line to your destination. Don't over compensate however, by paddling too far against a tide in the hope that it will drag you into a good position later. It is better to make the adjustments more subtly, using landmarks as a means of deciding if you are close to the best route home.

Riding swells into the prevailing wind - fact or fallacy?

No, kidding, this is possible, and may give you that little extra lift you need to make a boat length on the paddler next to you when battling a head wind. The secret is to always look out for reflected swell - that is wind swell or ground swell that is reflected off a land mass. In small conditions these swells may not even be visible - you just have to feel for the hull of your ski lifting and increase your effort for a few strokes sufficient to let the ski run with the reflected swell for a short distance.

In bigger seas, these swells can still be detected a few kilometres off shore. Probably the most spectacular example of reflected swell is against the sheer southwest facing cliffs at Koko Head, close to the finish of the Molokai channel crossing in Hawaii. In this year's race you got to experience a two metre southerly ground swell and its reflected wave, and at the same time a three metre easterly wind swell and its reflected wave. And all this after three hours plus of paddling!

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 35km, not an easy race, realistically many paddlers could be on the water up to four hours or even longer.

The aim of your training should be to be capable of paddling at least three 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 energy bars and re-hydration fluids.

How to avoid failing out of my ski in rough conditions, and how to get back in ...

Wind and swell from the side are the biggest concerns when paddling long craft like surfskis. And the stronger the wind, the bigger and steeper the wind swells will be, maybe even foaming a little at the crest. To reduce the effect, try to paddle slightly on an angle towards or away from the wind swell. This will present less of the ski to the wind, and mean that the swell hits the side of the ski gradually from one end to the other, rather than all at once. The most stable direction to paddle is directly into the wind and swell, because this minimises the area of the ski exposed to both these elements. When surfing with a swell, you can get extra balance by stopping paddling and using the back of your paddle as a small 'outrigger' to keep you upright.

Hopping back onto your ski after falling off follows similar principles. The ski is most stable to hop back onto when the nose is directly into the wind, and least stable when side on. It is harder to hop on with the stern heading into the wind than the nose, because the ski will want to surf with the swells as they pass by. From the side you are mounting, hold the footstrap and the paddle at 90 degrees across the ski (also acts as a bit of an outrigger) and in one motion haul your body up so that both your legs straddle the ski, with your hips at the same level as the seat and your chest is at the level of the footwells. The next movement is to sit up and let your bum drop directly into the seat, legs still over each side. Then begin paddling to get up some speed (also assists balance - think about riding a bike) before pulling each foot out of the water and back into the footwells so that you can begin to steer.

More on surfing ocean swell …

Surfing a surfski on ocean swells is a vastly different activity to paddling in flat water, especially if you are racing. When you are able to use the assistance of a swell you have two benefits - you go faster and you can have a rest. However, getting on to a swell demands a series of very hard sprint strokes to get up sufficient boat speed to be propelled along with the water on the face of the swell. Surfing down the face is also assisted by gravity - so once you are surfing, with the nose of the ski down, you can have a rest, by either stopping paddling or easing off the effort.

You want to surf on the face of the wave - that way you still have the ability to use the speed of the swell and gravity to help you onto another swell forming ahead of you. If you just keep paddling hard down the swell, you end up in the trough, the nose digs into the preceding swell and lifts, and you lose momentum and speed - and are now less likely to catch the next swell. So paddling in these conditions is all about short sharp bursts and intelligent rests - a different sort of fitness.

Should I buy an ocean racing type ski e.g. Fenn, Arrow, Mamba … or a life saving spec ski type ski e.g. Renegade, Spectrum, Hayden …

The design differences between these skis reflect the conditions in which they are raced. Spec skis were designed in Australia to be sprint raced in the broken surf, so have a broad, flat nose that helps lift the ski above the boiling foam. To assist surfing a steep breaking wave, they have quite a large amount of rocker in the hull, being very pronounced at the bow, and a lot of volume in front of the paddler to prevent nose-diving. The ski is broad and low through the seat, which makes getting on the ski easier in rough water if you capsize, and also allows the paddler to vault start - jump both feet straight into the foot wells - allowing a very fast takeoff off the beach.

The longer ocean racing type ski was developed in South Africa for racing longer distances in the ocean, either in flat or rough conditions. They are about 60cm longer than a spec ski, with the increased water line allowing increased speed. The rocker is less pronounced; the skis will surf ocean swells well, especially with the paddler being able to generate more speed, but may nosedive in breaking waves. They have no wave deflector, and will therefore push straight into rather than lift the paddler over broken surf. The boats are very narrow with high sides, assisting speed and handling on angled swells. However, these features make them much harder to get back into after capsizing.

Racing these skis over the Takapuna surfski series courses, you would expect the ocean racing ski to be faster in the flat, into the headwind, and with larger following swells. The shorter spec skis can outperform them in side winds, especially if the swells are breaking a little. In small close together following swells, the nose of the ocean racing ski pushes into the preceding swell whereas the spec ski runs on top a little more, meaning the performance is equalized in these conditions. However, as Danny Morrison and Layne Cooper have proved over the last few weeks, you can race a spec ski cleverly by washriding the ocean racing ski into the headwind and still be very competitive in these races.

More advice on long distance training …

As a general rule, most fit paddlers find paddling for two hours 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:

Failing all of the above, put a small outboard motor on the back of your ski ... you'll get similar results! :-)

How do I prevent a sore bum and/or dead legs on longer paddles …

Both these problems are caused by a focus of pressure over a very small area when sitting for along period in your surfski seat. If the pressure is sufficient, it can interrupt the blood supply to the bits of anatomy under pressure. In the case of the dead leg, the problem is a lack of blood to the large sciatic nerve, which runs just lateral to the bony bits of you sit on, and supplies the muscles and skin in back of the thigh and everything below the knee. The bum pain you get after paddling for an hour is also due to a compromised blood supply, in this case to the muscle of the buttock that covers the bony bits you sit on. This pain can be quite gnawing, and is only relieved temporarily by a resting the buttock off the seat for a short period.

The answer is to increase the total surface area that the downward force of your body against the seat is impacting on - spreading the force over a greater area reduces the pressure significantly, thereby maintaining blood flow to the sciatic nerve or the buttock muscle. The way to achieve this is to make a foam seat that spread the force across most of the buttock area, rather than just a small patch. One way to accomplish this is to have two foam layers, with two holes cut in the top layer to accommodate the bony bits you sit on and much of the adjacent buttock. These holes can be 8 to 10 cm in diameter. You will also need to trim the back of the foam with a ' V ' cut in the back edge to prevent your tailbone from rubbing against the foam, which can leave a very painful worn patch of skin. You may have to play with a few different pieces of foam before you find the best seat - most surfski marathon paddlers have been through this.

But remember, a layer or two of foam raises your centre of gravity and may challenge your balance until you get used to it.

Considering racing King of the Harbour?

You should try to paddle around Rangitoto at least once!

The paddle around Rangitoto is fantastic at any time, but you will find some paddlers going around first thing on a Sunday morning - often quite calm at that stage of the day. The trip around Rangitoto from the Viaduct and back is 35km, but is closer to 26 km if you paddle from Takapuna and return. It is a little bit longer if leaving from the Tamaki drive side, and also a bit busier with ferries to Waiheke etc. Faster paddlers can do the Takapuna loop in about 2hr 15 min in good conditions, but add up to another hour if you consider yourself an intermediate paddler.

Best check the high tide time and height ...

You will want to be passing between Rangitoto and Motutapu close to high tide, and will be able to paddle under the bridge in most conditions. A low tide would be 2.5m, a very high tide 3.5m - you will have more leeway time wise with the higher water. If you are going to be at the bridge over 60 minutes after high tide, there may be insufficient water in the shallow Gardiner Gap on the northern side - you will end up carrying your ski almost 1000m.

Wind condition is important too ...

A strong southwester will push swell into Islington Bay, but means you have a stiff headwind at some point on the journey home. The northeaster makes for fantastic surfing along the north western section, but can create a lot of tricky reflected swell alongside the north eastern section of the island.

For safety, paddle with someone else if you are unfamiliar - you may also want to wear a personal floatation device, and maybe carry a mobile phone in a wetbag.

Negotiating Big Ships !?!

This is extremely appropriate after a large tanker ship appeared in the channel during Race 15 - the pilot boat was rightfully concerned. We did check in with the harbourmaster prior to the race, but a busy America's Cup day meant the communication was incomplete. Luckily there were no incidents.

The Rangitoto channel is the sole route for large ships entering the Waitemata Harbour. The shipping lane runs between A buoy and B buoy - ships turn around the Takapuna side of A buoy to head into the Rangitoto channel or out past Tiritiri Matangi. Theoretically, we should stay completely out of this channel, but in practice, the frequency of big ships passing through is low enough that paddlers (surfskis, outriggers and sea kayaks) rarely have to negotiate a big ship. But if you do find one of these ships bearing down on you, remember a few important things:

1. Assume the ship cannot see you at all.
2. Never expect a ship to have to adjust its course to avoid you.
3. Never underestimate the speed at which these ships travel - best to wait and let it past, even in a race situation.
4. Always try to see things from the ship's captain point of view rather than your own. They do not know how good we are on our skis, even if we back ourselves. They cannot be certain that we will stay out of their way - and they would be horrified at the thought of running someone over.

And here are a few suggestions for safe paddling out in the Hauraki ...

1. Paddle in a group - you will be easier to see, and there is more chance someone will spot a large ship coming towards you.

2. Be on maximum alert when paddling across between A buoy and B buoy.

3. Wear bright coloured clothing. In South Africa, surfskis must have a bright red nose and tail to help surfski paddlers get spotted. The white skis can be impossible to pick up on a grey day.

4. You can call the Harbourmaster direct if you want to know if any ships will be passing through the channel. His name is James McPetrie and his mobile is 021 516910. Alternatively, you can contact Ports of Auckland on 366055.

Why are most skis so tippy?

Most skis are tippy because speed potential requires hull characteristics that are inconsistent with high stability. This is a matter of fluid mechanics of different shapes. Narrow, rounded profile hulls have more speed potential than wide hulls with flat bottoms and sides. A sharp entry to slice through the water is desirable on the flats. With a sharp entry, though, one needs to make a higher bow to supply to avoid pearling in chop and rough water. This can be something of a drawback in windy conditions. Just like hullshape, it is one of the tradeoffs that a designer needs to make.

Rounded hulls are faster because their shape disturbs the water less when moving through it (AND they have less wetted surface - meaning less skin friction). This means the paddler needs to supply less energy to get a turn of speed on a rounded, tippy boat.

A flat bottomed ski with flat sides is much more stable, but needs much more energy to get to a fast speed. The flat shaped hull uses up energy changing water direction around its corners. Additionally, the flat sides and bottom have more wetted surface, adding to skin friction.

Therefore, the trick to making a great ski is balancing the paddler's need for stability with the potential for high speed.

[thanks to Greg Lirot for this tip]

How do I treat blisters and toughen up my hands?

Try this recipe... courtesy of Grant Heim.

Wait for the blister to dry (well). Use fine sand-paper (wrapped around something solid) and sand the raised part of the blister down to the level of the rest of the skin. If you see blood ... stop sanding!! Seriously ... just be careful of not sanding too much. Sanding helps prevent further damage to the raised skin when you go for your next paddle.

Once the raised skin has been sanded flat, you need to get some Dubbin (a transparent leather polish). Rub the Dubbin into the affected areas. Apply Dubbin daily for at least a week. Do not rub Dubbin into exposed skin wounds. The result will be a tough pair of hands that won't blister on long paddles!

[thanks to Grant Heim for this tip]

A good Upper Harbour Paddle ...

A good upper harbour paddle is from Birkenhead Wharf to Greenhithe bridge and back. Could take anywhere from 50 minutes to 1hr 30 mins depending on skill, fitness etc. If you want to shorten it, then drive to Island Bay Wharf.

As far as I know paddling around Rangi from Takapuna takes between 2hr15 minutes to 3.5 hours dependent on skills, fitness, sea conditions etc.

Is leg pumping essential, or is the alternate leg bracing all that is required for a good paddle stroke? ...

Although some are of the opinion the one needs to "pump" the legs, most want rather to ensure that you drive your heel (same heel as blade in the water) down into the footwell. The driving of the heel into the footwell will lead to the legs to "pump" as it were, BUT this is just an affect of that action.

That's why it's important to have the correct leg length (i.e. seat is the correct distance from the footwells for your leg length) on your ski...because if your legs are too high you wont be able to drive the heel down nicely. The same applies if your legs are too straight. So don't be too worried about your knees not pumping up and down, rather make sure you are able to drive your leg in comfortably as you are beginning to pull the blade through the water.