Author Topic: getting faster?  (Read 5570 times)

newton333

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getting faster?
« on: May 20, 2015, 04:36:47 PM »
been out all winter with a knee injury and did 1st race last weekend and I'm so slow.. how do u guys build up speed? I'm riding a old starboard free race non carbon and 29 inches wide.  i just feel so sluggish. i had bad start and just seemed like i could not make up any ground at all...

balance_fit

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Re: getting faster?
« Reply #1 on: May 20, 2015, 05:39:24 PM »
Sorry to read about your knee injury. You need to bring that knee up to the uninjured side strength, balance and endurance. Then, rebuild your aerobic base. Then you'll make good use of specific sup training.

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photofr

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Re: getting faster?
« Reply #2 on: May 20, 2015, 09:00:39 PM »
The fastest way to get faster is paddling technique.
While your paddling stroke will never be perfect, it will pay to work on it right from the start.

At the very least, when competitors are dropping in speed due to fatigue, better technique will magically bring you better endurance, and obviously a more efficient stroke.

Most people, and I am not saying YOU… but most people will only use their arms to power themselves. That's one single muscle group, compared to at least 5 major muscle groups you should be using. 5 against 1, and you just don't stand a chance after 80 minutes of paddling.
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Bean

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Re: getting faster?
« Reply #3 on: May 21, 2015, 03:11:55 AM »
In Central Jersey, I would give Mark Collino a call for some speed coaching.  (I should really take my own advice here)

SeaMe

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Re: getting faster?
« Reply #4 on: May 21, 2015, 07:02:31 AM »
In Central Jersey, I would give Mark Collino a call for some speed coaching.  (I should really take my own advice here)

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FloridaWindSUP

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Re: getting faster?
« Reply #5 on: May 22, 2015, 06:00:49 AM »
It's normal (but still frustrating) to be much slower after time off the water due to illness or injury.

Your speed will come back after more time ON the water, building your skills and fitness again through multiple sup sessions per week.

In the meantime don't judge yourself by others or by your old standard. Try to be zen about it and enjoy the little steps of progress instead of only thinking about the end goal.

I think about some tips Dave Kalama gave in some youtube videos about how to go faster. He said these were in order of importance and what to try first vs. last:

1. Breathe. (For getting oxygen but also for focusing your mind and body while paddling.)
2. Technique. (Like, focusing on form and the different components of your stroke.)
3. Tempo. (You can go faster by taking more strokes per minute.)
4. Power. (Putting more muscle power into each stroke. He says this tires you out a lot so it's a last resort if you've already implemented 1, 2, and 3 and you still want to go faster.)
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Off-Shore

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Re: getting faster?
« Reply #6 on: May 22, 2015, 09:01:42 AM »
+1

Two good older videos on paddle technique from two greats, I've used to improve my technique. I am slower than most but I can make a lot of ground up upwind using the right technique (using core in conjunction with arms), and when others start to tire.

https://youtu.be/ZDgMRUUcdcw
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https://youtu.be/mHGHEtcJI0A
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Eagle

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Re: getting faster?
« Reply #7 on: May 22, 2015, 11:04:19 AM »
Time yourself in small chop on a set triangle course over 5 to 8 miles - and gauge your progress.  Train with others - always be open to try new ideas and methods - and most important > have fun.  :)

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Off-Shore

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Re: getting faster?
« Reply #8 on: May 24, 2015, 04:57:57 AM »
This shows how technique is changing for those fast guys... Notice the "non straight" bottom arm, and the pulling motion with this super quick cadence.. fast forward to 0.46 for the start of the race.

https://youtu.be/2_31vc-1AGM
« Last Edit: May 24, 2015, 05:03:00 AM by Off-Shore »
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Glowmaster

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Re: getting faster?
« Reply #9 on: May 24, 2015, 05:13:00 AM »
Get a good GPS that you can see speed live when paddling and even better download to your computer and analyze your result.  The GPS speed coach is great, but there are other cheaper options. 

One of my favorite sayings is you "Cant improve what you don't measure". 

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newton333

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Re: getting faster?
« Reply #10 on: May 26, 2015, 05:42:43 PM »
cool, my stroke is ok all the videos are great. i guess i just need more endurance well see how next race goes

Endlessearth

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Re: getting faster?
« Reply #11 on: June 26, 2015, 12:06:15 PM »
Great thread! I just learned a lot from those videos.

Argosi

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Re: getting faster?
« Reply #12 on: June 26, 2015, 03:31:38 PM »
This shows how technique is changing for those fast guys... Notice the "non straight" bottom arm, and the pulling motion with this super quick cadence.. fast forward to 0.46 for the start of the race.

https://youtu.be/2_31vc-1AGM

What's interesting is that he takes 50 strokes on one side to start the race and build a lead before switching. By the end of the video, he's switching every 6-8 strokes or so. It takes strong technique to paddle 50 times on one side and still keep your board straight. Larry Cain once told me that he sometimes in training he paddles 5km straight on each side before switching.

 


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