Beach Starts
May 18, 2024
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Timothy
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Timothy
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Taylor Shortt
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'-Brendan- Weiner
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Timothy
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Timothy
Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, totam rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt explicabo.
11ainslie
Sed ut perspiciatis, unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, totam rem aperiam eaque ipsa, quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt, explicabo.
Dora
Hi, in the “state” box there are only US states, I cannot choose “other” or enter country name…
Tim Myers
Hi…thanks for the heads up! Corrected! Let me know if you have any additional issues…and thanks for your interest!
Dora
thank you!
Dora
Hi, in the “state” box there are only US states, I cannot choose “other” or enter country name…
Tim Myers
Hi…thanks for the heads up! Corrected! Let me know if you have any additional issues…and thanks for your interest!
Dora
thank you!
Dan Balda
Thanks for the work Tim. This video was very helpful
Adrian Angell
Great to see! Looking forward to racing around Belle Isle again!
Adrian Angell
Great to see! Looking forward to racing around Belle Isle again!
Larry Cain, Paddle Monster Head Coach
Here are few questions that came up in the chat and we didn’t have time to answer:
There was a question about calculating training zones using the max HR formula of 220 – age. I suggested that for most fit, training paddlers the Heart Rate Reserve method works a little better and promised to explain how it works. Here you go:
The calculation of a zone value, X%, is performed in the following way:
Subtract your HRrest from your HRmax giving us your reserve heart rate (HRreserve)
Calculate the required X% on the HRreserve giving us “Z”
Add “Z” and your HRrest together to give us the final value
Example: The athlete’s HRmax is 180, and their HRrest is 60 – determine the 70% value
HRmax – HRrest = 180 – 60 = 120
70% of 120 = 84
84 + HRrest = 84 + 60 = 144 bpm
Q. Someone asked about the red tap on my paddle between the blade and the shaft and is wondering if I used that to remind me to bury the blade. A. It helps but that is not why. On most of my paddles I just tape the blade into the shaft rather than glue it so that I can switch blade if I want or take the blade off to make it smaller when traveling.
Q. how important is it to have a clean catch? I hear both ways – either it doesn’t matter (Bruno Hasulyo splashes all over and he’s still very fast), or that it is critical to have a blade entry that is as smooth as possible. Which is it? A. The purpose of the catch is the gather water onto the blade so that you can hold it there during the stroke and thus pull yourself past the paddle. Generally a clean catch allows you to do a better job of gathering water, so I would suggest if you are paddling for fitness, working on technique or not paddling for speed you try to keep it as clean as possible. On the other hand, if you are sprinting you want to be attacking the water with a little impact as you gather. In this case a little splashing that comes with being aggressive is expected. However you still want to make sure you’re grabbing and gathering water. You can’t pull yourself past something without any connection to it. I hope that makes sense.
If you’ve got more questions after watching please don’t hesitate to answer them below!
Larry Cain, Paddle Monster Head Coach
Here are few questions that came up in the chat and we didn’t have time to answer:
There was a question about calculating training zones using the max HR formula of 220 – age. I suggested that for most fit, training paddlers the Heart Rate Reserve method works a little better and promised to explain how it works. Here you go:
The calculation of a zone value, X%, is performed in the following way:
Subtract your HRrest from your HRmax giving us your reserve heart rate (HRreserve)
Calculate the required X% on the HRreserve giving us “Z”
Add “Z” and your HRrest together to give us the final value
Example: The athlete’s HRmax is 180, and their HRrest is 60 – determine the 70% value
HRmax – HRrest = 180 – 60 = 120
70% of 120 = 84
84 + HRrest = 84 + 60 = 144 bpm
Q. Someone asked about the red tap on my paddle between the blade and the shaft and is wondering if I used that to remind me to bury the blade. A. It helps but that is not why. On most of my paddles I just tape the blade into the shaft rather than glue it so that I can switch blade if I want or take the blade off to make it smaller when traveling.
Q. how important is it to have a clean catch? I hear both ways – either it doesn’t matter (Bruno Hasulyo splashes all over and he’s still very fast), or that it is critical to have a blade entry that is as smooth as possible. Which is it? A. The purpose of the catch is the gather water onto the blade so that you can hold it there during the stroke and thus pull yourself past the paddle. Generally a clean catch allows you to do a better job of gathering water, so I would suggest if you are paddling for fitness, working on technique or not paddling for speed you try to keep it as clean as possible. On the other hand, if you are sprinting you want to be attacking the water with a little impact as you gather. In this case a little splashing that comes with being aggressive is expected. However you still want to make sure you’re grabbing and gathering water. You can’t pull yourself past something without any connection to it. I hope that makes sense.
If you’ve got more questions after watching please don’t hesitate to answer them below!
Cindy Dunphy
The most accomplished paddlers I know are also those that stay connected to a beginners mind. I plan to keep this growth mentality as I develop as a paddler – namely that I can learn something from anyone, no matter their skill level. Teaching is about sharing what we love and it is a wonderful thing to be reminded that this is a gift for both the giver and receiver!
Larry Cain, Paddle Monster Head Coach
I 100% agree, Cindy. One of the things I love most about paddling is there is so much to learn that it never really stops. And you can learn from just about anyone.
Cindy Dunphy
The most accomplished paddlers I know are also those that stay connected to a beginners mind. I plan to keep this growth mentality as I develop as a paddler – namely that I can learn something from anyone, no matter their skill level. Teaching is about sharing what we love and it is a wonderful thing to be reminded that this is a gift for both the giver and receiver!
Larry Cain, Paddle Monster Head Coach
I 100% agree, Cindy. One of the things I love most about paddling is there is so much to learn that it never really stops. And you can learn from just about anyone.
John Darby
Hopefully there are capabilities for video
John Darby
If I’m signed up how do I access it?
Tim Myers
John, Not sure what you mean about the video. John, you’re a Paid Member – which it says – so if you’re logged in, just access it by clicking the image on the top of the home page…which will direct you here: https://paddlemonster.com/the-catch/
Tristan Patrona
Great recap Harrison. Thanks for your continued hard work.
Tristan Patrona
Great recap Harrison. Thanks for your continued hard work.
Jens Hultquist
Hi Coach – I was wondering if one should aim to keep ones hips locked or loose (like in the video) as to increase the Flex on the core as much as possible? Regards Jens
Coach Victoria Burgess, Ph.D., CISSN, 1BAC
You would keep them a bit loose in order to allow your torso to move slightly, but the core is meant to tighten to keep it within that specific area. If that makes sense?
Jens Hultquist
Thank you coach!
David Baumrind
Thank you for this!
I do have a question… during the catch, with downward force, is it possible to bury the blade too much?
David
David Baumrind
Thank you for this!
I do have a question… during the catch, with downward force, is it possible to bury the blade too much?
David
Neal Norton
Very interesting read. So if two paddlers can do a 11 minute mile the only measure of efficiency would be there VO two max reading?
Neal Norton
Very interesting read. So if two paddlers can do a 11 minute mile the only measure of efficiency would be there VO two max reading?
Annabelle Yates
Thank you Larry! This is such a great article and will help me both as a paddler and a coach – I appreciate you covering both viewpoints….and SUP harness? Mind blown!! 🤯
Annabelle Yates
Thank you Larry! This is such a great article and will help me both as a paddler and a coach – I appreciate you covering both viewpoints….and SUP harness? Mind blown!! 🤯
Patricia Sandoval Alaniz
Amazing thank you so much for all the detail and observaciones
Patricia Sandoval Alaniz
Amazing thank you so much for all the detail and observaciones
steven marks
Great article. Have incorporated it all. Thx Larry.
steven marks
Great article. Have incorporated it all. Thx Larry.
Lovesuplife B
Thank you Larry! This is very helpful! Would love to see more circuit workouts that helps/transfers on to SUP! 💗🏄🏻♀️
Larry Cain, Paddle Monster Head Coach
Thank you! We’ll be posting more circuit and workout suggestions in upcoming issues as it makes great winter content, so stay tuned!
larry
Lovesuplife B
Thank you Larry! This is very helpful! Would love to see more circuit workouts that helps/transfers on to SUP! 💗🏄🏻♀️
Larry Cain, Paddle Monster Head Coach
Thank you! We’ll be posting more circuit and workout suggestions in upcoming issues as it makes great winter content, so stay tuned!
larry
Sam Gentsch
I really enjoyed this article and I am looking forward to improving my stability in chop! I will let you know how it goes….Oh and to embrace falling, I tend to try to avoid that for some reason….
Thanks!
Sam Gentsch
I really enjoyed this article and I am looking forward to improving my stability in chop! I will let you know how it goes….Oh and to embrace falling, I tend to try to avoid that for some reason….
Thanks!
Cindy Dunphy
Awesome! I can see that I will be returning to this writing many more times in order to work through all of this! Indefinite homework! Thank-you!
Cindy Dunphy
Awesome! I can see that I will be returning to this writing many more times in order to work through all of this! Indefinite homework! Thank-you!
Sam Gentsch
the video mentioned alternatives, but did not show any :(
Bastien Donze
I came here to say the same thing as Sam!
Although, he kinda shows a dead row position at the beginning. Is this a good alternative?
Coach Victoria Burgess, Ph.D., CISSN, 1BAC
Hey Bastien, can you message me the particulars? Some other movements you can do are bent over dumbbell rows, or even seated rows, but would be able to suggest based on what exactly is bothering you with the movement, a better alternative :)
12345zman
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12345zman
Testing comments
Tim Myers
Hey guys…Coach Victoria likely won’t see this here. Message her in the her Forum and include the link and ask the question there :)
Sam Gentsch
Done and copied Bastien.
Cindy Pereira Pereira
How do I join the off season training program?
Tim Myers
Hi Cindy,
Go to this link: https://paddlemonster.com/join-paddle-monster/, pick the Paddler in Training program and follow the prompts. If you have any issues, just message me!
Thanks! Tim
Cindy Pereira Pereira
How do I join the off season training program?
Tim Myers
Hi Cindy,
Go to this link: https://paddlemonster.com/join-paddle-monster/, pick the Paddler in Training program and follow the prompts. If you have any issues, just message me!
Thanks! Tim
12345zman
Teste
Sarah Burke Burke
Can i sign up for Coach Cain’s off-season coaching. Im currently on Travis’s….
Tim Myers
Hi Sarah,
Yes, I just switched your coach. Let me know if you now see Coach Cain’s programs…I’ll connect you with Coach Cain as well.
Tim
Sarah Burke Burke
Hi Tim, many thanks for that 😊
Sarah Burke Burke
Can i sign up for Coach Cain’s off-season coaching. Im currently on Travis’s….
Tim Myers
Hi Sarah,
Yes, I just switched your coach. Let me know if you now see Coach Cain’s programs…I’ll connect you with Coach Cain as well.
Tim
Sarah Burke Burke
Hi Tim, many thanks for that 😊
Darren Pratt
I’m trying to promote the idea that downwind ocean racing is a 4th discipline of SUP together with long distance, sprint and technical racing. Interestingly, SUP is a recognized category of craft in the ICF ocean racing rules.
Tony Galang
I totally agree Darren. DW races are on life support. M2O, M2M, and Hood River used to be the most important races out there. Hood River still has a good field, but M2O and M2M have very poor SUP participation. There were only 10 SUP competitors for M2M this year. With the advent of ICF, ISA, and APP, our racing has changed. APP tried to do a M2M DW race, but it got canceled during Covid, and I haven’t seen them attempt to reschedule it. While those three organizations have helped our sport, I’d like to see one of them embrace DW racing.
Darren Pratt
I’m trying to promote the idea that downwind ocean racing is a 4th discipline of SUP together with long distance, sprint and technical racing. Interestingly, SUP is a recognized category of craft in the ICF ocean racing rules.
Tony Galang
I totally agree Darren. DW races are on life support. M2O, M2M, and Hood River used to be the most important races out there. Hood River still has a good field, but M2O and M2M have very poor SUP participation. There were only 10 SUP competitors for M2M this year. With the advent of ICF, ISA, and APP, our racing has changed. APP tried to do a M2M DW race, but it got canceled during Covid, and I haven’t seen them attempt to reschedule it. While those three organizations have helped our sport, I’d like to see one of them embrace DW racing.
12345zman
Yada!
Sam Gentsch
Larry walked me through this a couple years ago when my 2 day old board had a collision with a harder/sharper board during camp. The fix came out so well it was hard to see on the board!
So glad to see this available at a click for all the Monsters!
Larry Cain, Paddle Monster Head Coach
I remember that, Sam. I remember how disappointed you were that your new board picked up a ding. So glad that the repair worked out so well!
Larry
Sam Gentsch
Larry walked me through this a couple years ago when my 2 day old board had a collision with a harder/sharper board during camp. The fix came out so well it was hard to see on the board!
So glad to see this available at a click for all the Monsters!
Larry Cain, Paddle Monster Head Coach
I remember that, Sam. I remember how disappointed you were that your new board picked up a ding. So glad that the repair worked out so well!
Larry
Adrian Angell
Awesome article, Tony! It’s been too long since I last made it to Maui, and you took me right back there with your words.
Adrian Angell
Awesome article, Tony! It’s been too long since I last made it to Maui, and you took me right back there with your words.
Lorinne Otte
That sounds amazing! With all of the nasty storms we are enduring here in N.Cal right now and more on the way I am excited to work with the land training until I can get back out on the water.
Lorinne Otte
That sounds amazing! With all of the nasty storms we are enduring here in N.Cal right now and more on the way I am excited to work with the land training until I can get back out on the water.
Bastien Donze
I typically use cycling as my aerobic development work – I never enjoyed running. It’s too slow, and the impact on my knees is not great. However, I was traveling last week and the gym at the hotel was really poor – so I decided to go running as a last resort. The workout went great, I was surprised! This was Tuesday’s interval session with 40 seconds sprints; and I was able to hit all my intervals correctly. Back at the hotel, I made sure to stretch appropriately (or so I thought). I was tired, but happy I was able to hit my workout.
The next 3 days however were horrible! I was really sore, especially in the calves and ankles. Needless to say, the workouts later in the week weren’t too high-quality. This is why the advice at the end of this article resonate well with me – clearly I did too much too quick. But I think I’ll build up some running strength in my routine, just so it becomes an option when nothing else is available. It is truly a convenient option.
Sarah Burke Burke
A good article, lots of helpful information, many thanks Larry. I completely agree, gym work throughout the year is a must. Im in the gym all year round, it supplements my OC1 paddling along with building strength during the off season too.
Sam Gentsch
I was happy to see I could get a set of these bands for $17. The pushups were interesting, and the walking with bands is so much better than the rubber straps or tubes….way more comfortable.
Thanks for sharing
Coach Victoria Burgess, Ph.D., CISSN, 1BAC
Awesome!! LMK how you do after doing them for a bit!
mona r barbera
Thanks Lisa, that was very informative.
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Tim Myers
Nice @kristofferkramhoeft-dk – Where is this?
Kristoffer Kramhoeft
Denmark at the National Championship this weekend – I won Gold overall in Grand Master (silver in Sprint, gold in long distance, gold in Tech race)
Kristoffer Kramhoeft
I am # two from the right in blue shorts
Sam Gentsch
so much faster and cleaner!!!
Loving it so far !!!
way to go!
Tim Myers
Thanks Sam!
Massimo Liani
Hi Tim, I’ve an Active Paddler membership but the system can’t recognize my account properly and I can’t access to any paid content. Can you help me?
Tim Myers
Please let me know if you have any other issues – I emailed you and I think you should be corrected now! Tim
Tim Myers
badass! Congratulations! Looks like a great event!
Kristoffer Kramhoeft
Tx … maybe you can help… after the update I can not find historical mails and link to training and strength programs… any idea?
Tim Myers
Sorry about that – check it now. All the links should be there – on the left hand side. As far as old conversations, they are not able to be ported to the new site unfortunately, however, if you go to archive.paddlemonster.com, and login with your account – same one as here, you should be able to see all your old conversations etc.
Let me know if this fixed your access.
Larry Cain, Paddle Monster Head Coach
Tim, not sure if you can see this message but I can't see Kristoffer's video. I just get a blank screen when I click on the logo.
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Tim Myers
This is the best windbreaker I e ever had
Tim Myers
Awesome breakdown! This was super helpful to go through this type turn step by step!
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Kristoffer Kramhoeft
What a great review with so many good learnings – thanks a lot Larry 👍
Pedro García de Zuñiga
Really love the whole set of land drills; for catch, pull and exit. I’m doing them regularly before every single paddling session and finding slowly but steadily finding improvements in my paddling.
Looking forward an updated set of videos of the drills in the water, or with a resistor.
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Pitr S.
Thank you very much for the great explanation. I am working hard to improve my technique, yesterday I tried some of the moves you recommended and my time immediately improved 😍 I’m going to use it in a sprint in a few days and I can’t wait for the results. Many thanks.
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Larry Cain, Paddle Monster Head Coach
Hi Pedro,
Glad you are finding the drills useful. I find they make a big difference for everyone I coach and myself. Personally I do them 3x/week when I am doing my strength work.
I’m working on them but they are a little harder to put together as it is difficult to film properly. In the meantime, the thing to do is to try your best to feel the same muscles paddling, being used in the same way, as you feel in the land drills.
Larry
Pitr S.
Thank you for reminder Larry :)
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Pitr S.
This is exactly what i was looking for, i saw conor doing it and i finally have a step by step tutorial for it, thumbs up
Larry Cain, Paddle Monster Head Coach
Hi Pitr,
Glad to hear it’s a help. Remember to practice more traditional turn methods as well as there may be situations in technical races where this may not be the best option. But, if you’re going into the turn alone or have lots of room for your paddle, this is certainly a great option.
larry
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Pitr S.
Hi Larry first of all thanks for the great article 👍 Can I find a short list of strength exercises suitable for paddlers? :) I have bench press, bench pull, dead lifts on my list. I know how to exercise, I’m just interested in other strength exercises that will help me. Thank you. 🏄
Tim Myers
Hey Pitr – have you ever looked at the Paddle Monster strength program? It’s specific for paddlers – designed for paddlers. Message me offline if you want to get a look at the program to see if it suits your needs.
Pitr S.
👌
Pitr S.
Perfect 👌
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Pitr S.
where can I find the video from the drafting? the link at the end of the article does not work
Tim Myers
Hey Pitr, i corrected the link, it redirects you to the archive site..let me know if you have any more issues!
Pitr S.
I send PM
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Sam Gentsch
Love this article.
I had to laugh at sample goal “I want to be able to maintain a 6:00 min/km (for example) pace for a 10 km race”
for me that is 8:00 min/km for 10k! I am paddling like a retriever running to their food bowl if I get below 7!!
I greatly appreciate the right goal setting and my statements above reflect how important it is to compete with self.
Thank you!!!
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Niall Colquhoun
Excellent
Bastien Donze
Very insightful – thanks Larry. The concept of positive baggage is not something I had thought about much, but it’s definitely affected me, in hindsight. Great read
Larry Cain, Paddle Monster Head Coach
Thanks, Bastien. I appreciate the feedback!
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Sam Gentsch
Outstanding article, thank you!
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Pitr S.
Great article, after this sprint it was also clear that Conor worked very hard on this performance, I am very curious about this year’s world championships and whether Conor will push it even further. Thanks Larry for the great analysis.
Andrew Reyniak
Thanks for another great article, Larry. Of course, the most inspiring part of it is the sportsmanship story; but the general concept of maintaining paddle shaft hygiene is of critical importance. I have learned by experience to be careful about sunscreen — to apply it long in advance and make sure to wash my hands with an aggressive soap to get anything off my hands before getting out on the water. Where I live, as the summer progresses, I also have to add insect repellent to deal with horseflies, and that’s another slippery substance you have to watch out for. It’s really important to avoid touching any part of your protected skin while out there paddling to avoid transferring something slippery onto the paddle shaft.
While you mention the bottom hand as the critical component, I will add the odd story of my worst case paddle slippage. It happened during the winter when I was paddling with gloves on and during the pull my top hand slipped off the handle and the paddle smashed me directly in the forehead. I was able to recover and regroup during that one, but it did make me think of the possibility that one could knock oneself out/off the board in such an event. So even in the winter with gloves on, we need to pay the attention to clean grip surfaces.
Blake Carmichael
Great article! Thank you. Any tips on how to pack sufficient hydration and nutrition for Chattajack would be much appreciated.
Larry Cain, Paddle Monster Head Coach
Hi Blake,
Sorry for the late reply to your question. At least I am getting back to you before the race.
When I raced I took the following:
2L of water, 2L of dilute electrolyte/carbo mix
4-5 gels
1 energy bar
I found 4L too much to carry on my back in a camel back so I only carried the mix and the water I put in webbing on my board in front of my feet. I use the holes for the handles and put screws and in them with big washers on them, then use the washers to hold the webbing down. I usually am fine with the dilute mix but sometimes later in the race i just crave fresh water with nothing else in it. If that is the case, I just drop to my knees for a quick drink.
I put my energy bar in the webbing or in the pocket of my board shorts.
I tape the gels to my board. I tape them down by the little tab you rip off the open them and let the rest just flap on the deck. (they just sit there and only flap if I am carrying my board). I make sure they are taped down really securely. Then, when I need one, I just have to grab one and yank on it. The tap stays taped and the gel opens. I put it between my teeth and pull a bit out and then put the rest in my webbing. I hold what I take under my tongue for a minute or slow before swallowing. There is some theory that some of the sugar in the gel gets absorbed more quickly that way sublingually. If I need more gel, I can reach down into my webbing and use the one that is open or rip open a new one.
I always finish with extra, meaning I take more than I need, but better safe than sorry, right?
Obviously I’ve tested all the products out well in advance so I can be confident that my stomach will tolerate it while racing
I hope that helps.
larry
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Sam Gentsch
it is two weeks out @Lisa, you freaked me out!
John Beausang
lol… (I hear jaws music)
Bastien Donze
“Be like Larry” – Great piece of advice!!
Mike Fujita
What a great article! I love it! I was the support crew for a friend who did the California River Quest and did the 50 mile course in an OC1. She had, uh, shall we say, “stomach issues” mid way through the race. It wasn’t pretty but thank God for a beachable location. And after the race, after she changed, she handed me a bag and said, “You should throw this away” and I was like huh? And she repeated, “THROW IT AWAY” Hahaha, good times.
Tony Galang
Great article Dottie!
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mona r barbera
HI Lisa,
I love your article, great ideas. I have noticed that when I let go of my discipline after my last race and go into active rest, I feel un-tethered and floating. I have lots of ideas about what I am going to do during active rest time (try pickleball, swing dancing, hiking, etc) but I rarely do them. It’s more like an off/on switch than a gentle transition. I think I am going to try to be more organized about my active rest plans, schedule them and really do them. I also find it so interesting to think about discipline in training – it is a great asset, but maybe it has its downside. Some part of me wants to just let go of everything, but then it feels too loose.
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Kevin Kleiner
Thanks for these drills. Especially the first one. shows how “committed” you are to loading the paddle with more of your body weight. Recognize this is something that could really help with the power of my paddling.
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Tony Galang
Hi Larry, it’s been a long time since I really have focused on my technique. The biggest takeaway I get from this article is I’ve forgotten to really try and use my hips in my stroke. Can you point me to another article of yours here that goes into more detail for this?
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Sarah Burke Burke
Loved reading about your journey from racing and into Voyager paddling.
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Sam Gentsch
i was JUST about to post a question about the tempo numbers, this explains it all!
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Kevin Kleiner
This article was really helpful as I try to improve my technique. Still wrestling with ways to get a strong catch, use hips and legs without fatiguing my lower back. Hit me this year in the money island race a few weeks ago. As my back got tired my technique(admittedly work in progress) wavered and the mile 5 at the inlet destroyed my race. Thanks for helping out with these articles
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Adrian Angell
Thanks for the coverage! We really appreciate the support and any help with fundraising. We ended up going 100 kilometers rather than 100 miles. My brother Tim was a strong paddler after 20 hours of paddling and very sore! A heroic effort!
Adrian Angell
Here’s a cool video from a section of the trip. https://vimeo.com/945832166/a32b0f3b38?share=copy
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