ENTRY 18 some basic hints and pitfalls

This will be my last entry for a while so I thought I'd pass on a few tips and where some of the pitfalls may lie for the complete novice.


Hopefully Ive helped to give a little more understanding about flat water racing for the complete novice and hopefully help a little bit more over the next few paragraphs, not aiming to be a coach but just a quick look into what helped me and what didnt and any confusions I had, as I have you will have to constantly spend time self coaching and analising yourself, sounds a little daunting to start with but it does get easier as time goes on.




BACK PAINS
One of the problems I first encountered when I first got back into a canoe after a 20 year break was really bad lower back aches, guess the canoeing position is not a normal position we use most days other than sitting on the bed and watching the late night film, and lacking in any regular exercise the cure for me was tacking 5 min's out of each day to stretch the ham strings, after a week and still doing the exercises I have never suffered any more lower back pains, worth a try if youre having that problem, theres loads of good videos on you tube that will help. 
It is worth noting that our body's do adapt quite well and most pains will disappear after a short while, if there is anything persisting mention it and get some help. 


JOINING A CLUB
Couldnt be easier to sort out, to go it alone without any help will only aid in slow progress, just about every club is extreamlly helpful and willing to help, and all clubs have their own equipment that you can get to use for a very minimal fee, at this stage some people are happy to spend their hard earnt cash and without any help can often end up buying equipment that is unsuitable or well above above their ability's which again only aids slow progress or something impossible to master,
depending on the size of the club there will always be plenty of coach's or experienced paddlers that will help and give advice. 
So for the beginning keep your money in your pocket but put clothing as a top of the list, not boats and not wing paddles, if in doubt what to do just ask, no one bites :)


TRAINING
Not one I can really answer as im still learning myself, it will take a little while to get to know all the coach's within your club depending on the size, the larger clubs tend to have quite a few different training nights of various ability's, it will take a little while to get to know whos who and what group is best for you depending on your ability and what your goals may be, again ask questions and bear with it for a bit until everything settles into place,
you will no doubt come up against conflicting advice, dosent necessarily mean that someones giving you wrong information, but there is often more than one way to skin a cat, its what works for you, this is where you start to self coach and experiment, I spent ages paddling with my arms quite far out on the paddles after advise, but  was really struggling to get a good paddle technique untill I started experimenting and moved my hands further back into the center which made a huge difference for me, BUT may not for someone else, so always evaluate and experiment for yourself.


Core balance and rotation training video






Balance technique in the boat


Heres one more video for balance training

Heres another set exercises you can try, nice and simple, not sure how well ill be able to explain in text, I was told that by balance training both sides of the brain will help with balance in the boat, wont even try and explain the scientific explanation, ive been doing it for a few days and can feel a benefit, but then try anything to stay dry lol.

1. stand up straight, arms out and bent 90deg at the elbow, now with your right hand touch your left elbow, arm back in the starting position and now the left hand  touch your right elbow, repeat 10 times (you can change this to eyes closed or standing on alternative legs)
2. stand up straight, arms straight out in front, bring up your left leg with your thigh horizontal to the ground, with your right hand touch your knee and retrn to the start position, now repeat with the opposite leg and arm and repeat 10 times (again you vary it with eyes close)
3. stand up straight, arms down by your sides, with your left leg bring it up behind you (like a donkey kick) with your right hand touch your heal, try and get them to meet together, now repeat with the opposite leg and arm, repeat 10 times (again can vary with eyes closed)
4. last one and simple, stand up straight arms down by your side, extend your arms out from your side and fully extend and smoothly in an arm with one finger tip touch your nose, now repeat 10 times, again can be varied with eyes shut or a different finger each time.
5. now repeat all the above 4 times for one exercise and try throughout the day to do do the above exercises 4 to 5 times a day

The idea behind it is to co-ordinate the left and the right hand side of your brain to work together, just to show how your brain is not used to working together on both sides try this one, fold your arms as normal, now unfold them and relax your arms down by your side now quickly fold your arms the OPPOSITE way you normally do, most will struggle for a bit, I cant give a better explanation as Im blowed if I can remember the full scientific explanation, but its worth a try as its so simple and quick

BOATS
you'll start of in the most stable boat and if the coach thinks you can candle the next stability boat you'll be in it, chances are you'll be in a boat thats a little tippy for you but not too uncomfortable, as to how quick you move up to the really tippy boats will depend on how your balance and confidence is, also depends on whether its summer or winter, generally the summer is the time to build up to the tippy boats as the waters warmer and when the colder weather starts its better to stay in the stable boat, not much fun tipping in the winter.
The younger kids tend to have a better sense of balance, for the rest of us we tend to loose it a bit as we get older, there is no point in going beyond your ability to start with as it can be demoralizing and you'll be fighting a very unstable boat and unable to concentrate on technique.
If youre keen and enjoying the racing you'll be tempted to purchase your own boat, have a little patience and endure the slower boat that you may be stable in and develop your technique, 
good technique takes time to master and can account for more over fitness, you can be the fittest guy going but with lousy technique and balance  youre likely to be tail end Charlie more often than not, you will find some useful balance training exercises on you tube that can help and good chore strength helps too, it takes time and wont happen in 5 minutes 


Try pushing yourself to hard and this can be a result, 






Not going to keep your attention for long, will it!!!!!!!


Boat stability ratings


BCU stability ratings

Second hand canoe adverts




PADDLES
you'll start of with the so called standard asymmetric paddles, stick with them for a while whilst youre developing the early stages of good paddling, the racing wing paddles can come a bit later on, 
carbon wing paddles are not cheap, again ask what ones will be right for you and when the times right  have a go on somebody else's paddles first, 
technique is totally different to the asymmetric paddles, their not that difficult to get used to, try and use them the same way as the asymmetric you'll find the paddle will dive under the boat and tip you out, there are loads of videos on you tube as well as any coaching about paddle technique, not something you'll get right straight away, could take 6 months plus to perfect and theres many that haven't after years, so this is one area thats worth the most attention to perfect, it looks easy but far from it to perfect, on top of that you will have other areas to concentrate on at the same time, arm pushing/pulling, core rotation, leg movement, steering, posture, balance all at the same time plus more, so this is one area that will only come together with practice and more practice, took me 5 months to find the second gear and I'd say im only 80% there, 
Watch the faster guys and again ask questions and watch the videos, all will help






watch these guys


Info for technique



Carbon paddle sales

DIET
Perhaps a subject beyond me and can get very scientific, for the beginning a good balanced diet is all thats needed, perhaps higher on the carb intake, again plenty of sites on the web offering specific information, water is the most essential fluids you'll ever need and plenty of it, most of us drink well below the recommended daily allowance, avoid the so called energy drinks, may give you wings for a bit but can quite often result in clipped wings quite quickly, same to goes for high sugar drinks, 
Bananas are a good source of slow release energy foods, it is a subject worth looking into and looking at a healthier diet, remember like cars we need fuel, the further and faster we go and the more we need


A guide to eating for sports

MENTAL FITNESS
Again this is another important area to give some consideration, it can be easier to defeat yourself than someone else doing it, the right mental attitude is important, from training to racing, some races are quite long and especially something like the Devizes to Westminster race at 125 miles and 16 plus hours non stop racing will need the right mental attitude, it can make a huge difference 


Mental fitness






CLOTHING
For training and racing it is fairly basic clothing needs, its a balance between keeping warm and not overheating during the winter, most wear the under compression tops and leggings that are being sold for other sports, not cheap items or there are some dedicated items for sale in the link below, a few light layers are best including long sleeve, ive found the cycle tops fairly cheap and ideal,  some still wear shorts on the cold day's (nutters) but ive found the running bottoms the most comfortable, footwear, basic trainers aren't that ideal as their bulky, best ones available are the diving neoprene boots, loads for sale on e bay from as little as a fiver, some prefer to go bare foot, yes more comfortable on the footplate but you never know what youre treading on in the river if you take a spill, same to for the portaging.
If its touring or a slow run then there is more dedicated clothing to keep warm, some can come a little pricey but are good quality.
Wet suits are ok if youre just having a gentle paddle but its so easy to overheat in them, mines been gradually cut down to just leggings, ideal for the really cold training nights, 
Gloves are ok but the best items to use are the pogies', Pogies they allow you to still feel the paddle and simuler to some of the mitts sold for motorcyclists, again you'll find some in the link below, perhaps one of the best bits of kit you'll ever buy.
A hat of some description is essential for winter, most of your body heat is lost through your head so a worthy piece of kit and the last is a waterproof top, those cheap ones that bundle up into a small package are ideal. 
They also sell the divers waterproof bags, again e bay is ideal, these are great to put your wet clothing in instead of mixing with any other dry clothes in your kit bag.      dry bag example    Waterproof phone bag


Clothing and other equipment

Marathon racing info

CROSS TRAINING
Ideally cross training with another sport is very beneficial, running, squash to name a couple and mixed with some gym work to increase strength, plus allows a break up of what can sometimes be a boring training schedule, the video below explains it a lot better












WARMING UP
warming up and stretching before exercise/racing is essential, again Ill let the video explain  









Hope thats of some help to get you through the first few steps, remember you get out of what you put in and achievements come in small steps


Happy racing