ENTRY 35

I have found the balance ball quite helpful and a 5 min session can be fitted in easily, start of with one foot on the ground and gradually both feet and follow what they say on the video, when you're getting better add the paddling motions, to start with clear any breakable items out the way :-)

ENTRY 34 Bets are on

As the competition is heating up with a group of us at the club there's a £10 bet on for the first to get to division 4 and the winner gets to push the losers in whilst there wearing their budgie smugglers and filmed.


Just a note for Captain weasel one division ahead now and only one more to go, get your Budgie smugglers ready 

ENTRY 33 First K2 Win at Huntingdon 17th July

We've just had our last Eastern area Hasler race for this season before the Hasler finals at Bedford in October, as a club we won the overall event with loads of first places for team members.

Decided to have a crack at racing the K2 with club member John, were both about the same ability and both at the same stage with the wobblier boats, staying in them but not quite getting the power and speed out of them for a full blown race.
Me and John have crewed together once before for a short club race and 200mtr sprints, that was done in a bath tub K2 and considering we didn't do too bad and stayed in it, 
with the race approaching we needed something a little faster, but as with these boats faster also means wobblier with the addition of a second person wobbly can get wobblier sometimes.
John has his own K2 but I cant get on with it sitting in the back and prefer the front but we've also got on well in the club "Regina", so we put both of them to the test over a set distance and found we were faster by 10 seconds in the Regina and more comfortable so with decision made the Regina was the boat for the first race.


Race day:  weather was British summer with threats of rain, normal lol, as much as were both stable in the boat sitting around stationary on the start line is not our forte, didn't help there was quite a delay getting the races under-way, a quick scan around to see who else was in the division 6 teams, John pointed out a couple of known quick teams, perhaps finishing this race may be a good enough result.
Finally got on the start line and thankful to get moving, well for at least for 2 seconds as the crews either side of us seem to converge across our bow off the start line and with all the wash I found out how un-responsive the steering was in this K2, there was no choice but to back off which put us in the thick of the wash, I was finding it impossible to correct the steering and get it straight, the front of the boat seemed to be permanently under the water, John was the dedicated back seat driver as hes had experience at racing K2's, the instructions coming from the back were loud and clear but just couldn't get the steering under control until the wash had settled and got some clear water, with all the muck about we were still with the group with ease, John instructed to take the clear wide route around them which was starting to work but just as a canal boat came round the corner they all dived in front of us to avoid it and so went the steering again, but back on the clear water we took the lead quite easily, mmmmmm wasn't expecting this, we had one crew to our left hanging of our wash and couldn't shake them off, by this time we had settled down to a decent rythym, it was very noticeable that when the catch was as far forward as possible and the paddle in full depth how much more power was in each stroke. 
I was woken out of my trance for the first portage by John as I was ready to cut left for a corner and hadn't recognised the portage, mmmm I've been there before lol, we had been warned the portage was high and the weren't wrong, but must admit with 2 of you its easier with one out first then the other, this was a long portage compared to what we normally have, this is an area I normally like and can make up a lot of ground but running was not Johns fastest area, in the boat hes a V8 powerhouse, back in the other side again nice and high with no problems but we hadn't shaken off the other crew and there sticking like glue in the wash, I started to squeeze across to them but John reminded me they were a young girl crew, dammed quick ones too,
We still kept to lead but with the turn point ahead and with them on our left we felt it wasn't worth trying a possible suicide tight turn so we kept put wide which allowed them through on the inside but we also got tangle with some division 4 K1's on the turn, so by the time we got straight we had lost at least 50yds, we went past team mate Sophie and John was having a chat as we went past as if we were on a leisure cruise, had a chuckle at that, quick look behind and he WAS paddling lol, we pulled in the 50yds quite easily and were neck and neck coming back up to the portage, we had an option of going for the high portage or a cut away on the bank, John quickly decided the cut away and this time we had the advantage being on the left and planted the nose of the boat to the right hand side making it a little harder for the other crew, quick as a flash before we planted into the bank I'd lent back and brought both legs out of the cockpit and had my feet in the water and on my feet with the cockpit grabbed and was off, think I'd caught John out as the boat wasn't going forward as he was half in and half out on his side, with other crew getting out I just grabbed the boat and went, he had to follow but had put him on the wrong side for the entry back in, we'd taken water in and had to bail it before we got back in, off we went and had got away first, the ground made up was enough to stop them getting back on to our wash and we both realised that we had to start digging a lot deeper and concentrate hard, keeping up the encouragement to each other we were gaining on anything in front.

  
Past the start line and out to the final turn, my arms were starting to hurt now which wasn't helped by the first time using some new extra large wing paddles, John was in the same position with the top of his legs killing him and finding it hard to get comfortable, there was some confusion as to whether the first bridge was our turning point, we couldn't see anyone else turning there, I hesitated and Johns scream echoed under the bridge to keep going, that woke me up,
we had caught a small group of division 4 paddlers who made good use of our wash for the next mile, I could see the boat nose's either side of us in our wash, I had to be reminded a few times not to cut too close on the corners as they were there and it was easy to forget that there was someone else and a lot more boat behind me, it mad life difficult for John as his paddle was going under the K1's bow and in danger of pulling us over, the mile out from the start to the turn was getting narrower and busy with traffic returning from the last turn point, was a pain with the steering as it was unresponsive and very sluggish so keeping to the middle was the best option and others would just have to avoid us,
At the final turn it was perhaps on the narrowest part of the river with very little room, turning was not our strong point and we had no choice but to go as wide as possible, John told the K1 on our right that were were going wide for the turn, it seemed to take forever to turn and not helped by a K1 having difficulties getting round the turn, the second place team were only about 50 yds away from the turn after we completed, I knew that would open up after they had completed but by no means was the race in the bag yet, we got a little sloppy for a while, Johns legs were hurting even more now and tiredness was creeping in, with encouragement we picked it back up and dug as deep as we could, 1/4 mile to go, 500yds the 100 and over the line to take the win, couldn't believe we had our first win in the bag on our first race together, we were both over the moon with it and it such a relief to stop, the last 2 miles had really been a slog. 
Couldn't have done it without the V8 powerhouse John nor his back seat driving instructions to which I was greatfull for and needed, and we've now got the promotion to division 5, a great day and very enjoyable.


We've opted to do the Hasler final in October in K2 together to finish of the series, we've found a more comfortable and faster boat than what we used for the race and for me its got responsive steering, now I know what I'm up against and with the time available before the finals I'm sure we can produce another good result..............................cheers for the race John 

ENTRY 32 Club fun day

Heres a few pictures of our clubs fun day, including the sinking of the Titanic twice, water was only cold the first time in

Forgot one shipmate

Ready for the off......push of war

Boats filling with water quickly 

She's going

Gone

Ballon bursting

One slippery customer

Hes gona have leg ache tomorrow

ENTRY 31

Ive finally got my self into my new boat the VAJDA Supersonic 02, I put it off for a while whilst I got used to a slightly more stable boat, if Im honest I was also putting myself off a little as well, not long ago I was in a stability 6 boat from Marsport the epsilon and struggling in rough water.


With the winter timing I ended up spending a bit longer in the stable Marsport cirrus, when the warmer waters finally came I was still a little reluctant to go the next boat up, but after the mileage put into throughout the winter series it was straight off,
the blue boat came next, officially more wobbly but to me it felt more stable, does have quite a large forgiving tilt and the whole boat felt like it fitted compared to epsilon, its quite a bit faster too and an ideal marathon boat. 
Finally quite quickly into the Supersonic, I had put it off for a while, finally realised the waters weren't ever going to get above arctic tempuatures,  but I had also been determined not to get to it too quick and constantly spending my time being thrown out and knocking my confidence.
Nearly chickened out from the first launch, John held the stern to steady me whilst I sat in it with the paddles, 2 minuets later I was still upright, gave her a couple of strokes and away I went, stability really changed with some speed, she was a lot more stable than I thought it would be, wooops now its time to do a slow tight turn, nope still quite stable, back to the jetty still dry I was really pleased with it, far more stable and forgiving than I ever thought it would be, the whole boat is so comfortable and fits me and the seat is comfy too.
Just to prove it wasnt a fluke I did the run again and no problems, next day I did an 8 mile run in her and 8 portages, still dry and really happy with her, the only problem was the sprint rudder, it picked up every weed and Lilly pad going, feels like someones got hold of the back of your boat, so a new marathon rudder is on order to overcome the weeds, the nose being a sprint shape too picks up nearly everything, where the nose is deep its hard to shake of anything caught, again really surprising what a difference it can make in speed, with no weeds you really feel the boat glide through the water.
Overall Im very pleased with the boat and would definatly recommend a VAJDA, Ive heard from a few people now that they are a surprisingly stable and forgiving boat.
Its taken a few miles and a few steps to get in the wobblier boat, most of all its surprising how much its a mind over matter with stability.





Ive got 3 weeks to get used to her before the next race, Im expecting its going to take a couple of races plus quite a few miles training to get used to her before I can really push her and myself, for the moment staying dry's been a good result :-)

ENTRY 30 Core workout

These bunch of exercises are worth doing on top of any normal training routine to help with stability, there is so much advise out there for training programs to suit Kayak  marathon racing, Ill post my training schedule that Im able to fit in round my lifestyle.
I dont feel qualified enough to suggest routines for individuals, but the exercises below will help with stability, ever wondered why the top guys are so quick, STABILITY..........to get the best from your fitness and  paddle technique you need stability, its the main platform for everything else, so core strength is not to be ignored and essential.
Dont forget the cardiovascular side, from running to second sports like squash, if you dont like running skipping is spot on, its harder than you think    4 x 5 min x 4 twice daily with a 2 minute break in between, sprinting is good as well and training schedules with 2 minuets hard paddle and one minute off repeated.


Last one which i see very few people doing is warm up exercises before a race or stretching after a race, 
think about a race car, would you start it up on the start line and floor it, nope you'd get the engine up to temputure first, same after a race, if its an ali/turbo engine you leave it running to cool down first before switching off.
5 minutes skipping or jogging before you get on the water and as much time as you can get on the water warming up with some short sprints, and then dont forget to do your stretches after your race  :-)   

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Core Workout for Month 1

The first month’s workout focuses on core stability. During core stability exercises there is little to no movement in the lumbar spine. The goal is to re-train your deep core muscles so that they keep your pelvis and spine stable.
Here are the core exercises:

Core Exercise #1: Bridges
Core Exercise #2: Plank (half or full)
Core Exercise #3: Back Extensions on the Floor
Aim for 12-20 repetitions per set (10-60 seconds for the plank) Complete 2-3 sets. Move in a slow and controlled manner. Rest 10-60 seconds in between sets. Do this workout 2-3 days a week for 3-4 weeks and move on to the next workout.

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Core Workout for Month 2

The second month’s workout focuses on core strength. During core strength exercises you move through the full range of motion for the spine.
Here are the core exercises:

Core Exercise #1: Ball Crunches
Core Exercise #2: Back Extensions on the Ball
Core Exercise #3: Bicycle Crunches
Aim for 8-15 repetitions per set. Complete 2-4 sets. Move in a steady rhythm. Rest 30-60 seconds in between sets. Do this workout 2-3 days a week for 3-4 weeks and move on to the next workout.

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Core Workout for Month 3

The third month’s workout focuses on developing power and speed. In order to develop power you must move in an explosive way.
Here are the exercises:
Core Exercise #1: Medicine Ball Soccer Throw
Core Exercise #2: Medicine Ball Sit Up Throws
Core Exercise #3: Medicine Ball Rotational Chest Pass
Aim for 5-10 repetitions per set. Complete 3-4 sets per exercise. Move in a fast and explosive manner. Rest 60-90 seconds in between sets. Do this workout 2-3 days a week for 3-4 weeks.

ENTRY 29 Pull Bars

Pull Bars!!!!! none of the club boats were fitted with pull bars so I never got introduced to them when I first started, most of the faster guys had them fitted, mmmmm must be a reason. 


They are not as their name suggests, first thoughts were you pushed with one leg and pulled with the other against the bar, same as you do with cycling, I was adamant they would work with the same principle, after a few conversations and trying it out my self, any pulling energy exerted on the pull is wasted and can quite quickly result in toe cramp, and thats horrible, looking into the bio mechanics it does confirm theres no benefit in pulling.


Ok!!! so why have a pull bar!!!! whats the advantage's,  what I have found is comfort, the feet (toes) fit snuggly, keeps the feet in the same place, guess you could call it that locked in feeling, especially when youre sprinting hard the feet are kept on the foot plate and reduces your foot lolling around, but saying that they dont trap your feet in so if you fall out your feet still slide out with ease.


The main advantage I have found is with stability, when youre pushing your paddle stroke hard theres a little more body movement and leg extension, the tendency for the boat or yourself is you can become a little more unbalanced on your left and right, more so when youre starting out in a  wobbly boat and still trying to get to grips with balance, what I have found is on the full leg extension side I tend to feel a little tippy to that side, I find that if I do pull (just enough force to keep up-right) with the opposite leg I can keep my body more upright and oppose the wobble direction and result in keeping my core more upright.
I defiantly feel more stable overall and has been quite helpful when Ive got my self in a spot of bother with balance.

Disadvantage, is on your steering, your feet movement is restricted for when full rudder is need on a slow turn as the support bolts restrict your left and right movement, I tend to take my left foot away when doing a left turn, not ideal but the best solution I have found is to change your rudder wheel to a smaller diameter, this reduces the tiller input for more responsive steering, also prefer this by miles when wash hanging and  have to keep playing with the steering to keep on track, nothing worse than having to Keep playing the tiller bar full left and right just to keep on track which results in a lack of getting leg extension and torso twist.

Available from Marsport

  
After wanting one I couldnt find a supplier that was selling the pull bar, Marsport were doing one but only with a foot plate assembly priced at £65.
The one in the above pictures I made myself using aluminium tubing and stainless steel threaded rod, to buy the items needed it worked out expensive for a one off. 


Now I have full workshop facilities available I can offer the Pull bar under 
CEDAR RACING PRODUCTS  or cedar_racing@yahoo.co.uk  for £25 inc p&p or fitted for the same price if local, just drop me a line with your requirements, hopefully coming soon will be custom made aluminium/steel V bars and a new web site for Cedar Racing with shop should appear over the next few months