Tips from Eric Stiller
TECHNIQUE IS 70% OF THE EQUATION!
I placed second in the "fast sea Kayak category" of last years Mayors Cup with a time of 4 hours and 5 minutes. I had not logged more than a few "race training" paddles before the event as my business of guiding a touring keeps me in "cruising" mode most of the time. There are a number of reasons why I have laid out this background for you the reader so you can learn from what works, what does not for a 28-mile race around Manhattan if you want to do you your best.
The one thing I have done primarily right is to establish a fully body (foot to fingertip), torso rotating forward stroke. A stroke that continually evolves but is about 90% now. While I was aware of leg drive and torso rotation for about 20 + years, I was very happy to find the book "The Baron Mold" written by his coach and filled with excellent information and decent photos. I highly recommend you get a copy of it and EPIC kayaks DVD called "The Forward Stroke". So whether you're a visual leaner or a word leaner you will find a path too much better paddling efficiency. I also suggest you practice this techniques on dry land and then in very calm waters so you can literally "listen" to your strokes. It is amazing what a calm pond can teach you by being aware of every stroke.
I have described high level sprint or marathon kayaking as hitting a T-shot with every stroke whereas the face of the paddle has a particular angle , connecting to the water at a particular speed , with a smooth delivery and follow through that is nearly as precise as hitting a golf ball with the face of driving club when done optimally.
I would also recommend having someone video you from multiple angles to see how your stroke compares to the Barton Mold. It is basically agree upon that Greg Barton has one of, if not the most efficient stroke among Olympic paddlers in paddling history. Once you establish this "high" gear you will be able to apply the basic mechanics to many different paddle angles for different distances, speeds, and conditions (like changing gears on a bicycle but the crankshaft stays the same.
I am not sure if it was in this book or in other racing resource materials that it was established that all things being equal Technique is 70% of the paddling performance equation and all the strength, stamina, endurance, flexibility, speed, and power training only fills in the 30%. (Good Equipment fit is given in this equation). A person with exceptional technique and moderate "fitness" will generally out perform and person with mediocre technique and high fitness. I have personally seen this many, many times. Of course the optimum is great technique and high fitness ...that is both general and specific to the task at hand. The Mayors Cup does bring some of the best paddlers around to it...including Greg Barton.
That being said, I will say that the race around Manhattan is best accomplished with that in mind. The distance is long enough for any competitive paddler to approach a wall where technique is compromised by the lack of long distance, near race speed training. In my case it was after 2 hours and hitting the doldrums of the Harlem River (mile 16 or so), I was well hydrated (VERY important) and well energized ( squeeze tube energy hits like GU every 30 minutes), put my specific race training conditioning in very specific muscle groups ( in my case the triceps) were not up to the task and this is when my quest for #1 in my category was lost. Race speed, its cadence and the higher blade pressures put very specific demands on the body's architecture. My torso could turn forever but the Triceps could keep up, hence a 5-10% loss of boat speed for the last 12 miles. The chain is only as strong as its weakest link.
I had compounded this discrepancy by taking out my 212cm Epic Wing Sprint Blade for the event and joked to Greg Barton and Joe Glickman as they passed me (could I trade you for a "mid wing") a paddle with a smaller blade face. The added pressure per blade connection was not conducive to a race of this distance. So, while I changed my mechanics to downshift, the paddle blade would not comply. It is most efficient at a certain blade angle, with a relatively high upper arm, and a certain cadence. I was starting to shank a lot of t-shots. The ability for my smaller muscle groups to control the power of the paddle was compromised. (Think two fisted sword with one fisted sword strength), my primary technique stayed in tact but my wheels were wobbling.
The frustrating aspect about this is that there is plenty of power left in the engine but no way to deliver that power to the road, so I had to let of the gas to insure that those triceps would make it to the finish line, pushing through this type of shut down is generally not an option and if specific muscle groups "bonk" it is very difficult to restart them.
So, with many months to go make sure you:
1) Develop as efficient a forward stroke as possible that utilizes legs and torso rotation
2) Have someone film you so you can compare it to materials listed above.
3) Determine what your race equipment will be well, well in advance and make sure your boat fit, your hydration and energy refueling methods are spot on.
4) Make sure that you have plenty of race speed paddling sessions and find out if you have hot spots on your body or hands (blister making friction points) Remedy them and test to see.
5) Make sure your PADDLE is the right size to match you, and the events you are training for!!
6) Once your primary body mechanics and equipment is dialed in, work on weak points (I will not forget about my triceps this year**).
7) Make sure the bulk of your training tapers off (read-do not over train) starting 2-4 weeks before the event. Being over trained is NOT helpful at all for the race.
8) Find paddling partners to paddle strong with; make up games (last one to the lighthouse and back buys the beers, etc).
9) Paddle the racecourse well in advance of the race to get a mental image of it to visualize from ideally starting at a similar time in similar current and moon phase conditions.
10) Know what to wear (get your race clothing right) What is too hot, too cold, what gloves work, what type of footwear works my race boat, what kind of hat, sunglasses, sunglasses holder, etc.
**Some of you may wonder, "what's up with Eric's Triceps issue, I thought paddling was a lot of pulling from last and shoulders and arms (mainly biceps). Most people do paddle this way; you will find your efficient forward stroke studies that the ratio of "push" (which involves the triceps) to "pull" can be as close to a 50-50 proposition. I have found that at race speed I incorporate a lot more push than cruising speed. The "Push" is one of the Holy Grails of much faster paddling once you get your legs and your torso rotation sorted out.
The "Push" is not an arm and shoulder push. It is a torso rotation push (like throwing a right or left cross in boxing) that is stabilized by the high arm and a lot of those duties fall on the triceps at the moment of paddle contact into the water.
