Reach and Catch technique post

[blueplanetsurf]

I'm still gathering information for the post on breathing but the more I learn about it, the more overwhelmed I feel about the topic.
So in the meantime, I wrote a technique post on the Reach and Catch phase of the stroke, hope you enjoy it:
http://zenwaterman.blogspot.com/2011/02/paddle-technique-part-4-reach-and-catch.html

[Six Feet and Glassy]

Mahaloz, Robert!  Really appreciate it when folks - especially those who are really good - are willing to share their hard-earned knowledge and experience.

Another example of why this forum RAWKS!!!   I love you guys.   

[headmount]

Thanks Blplntsrf.  Great well written article.  It's one thing to know how to do it but another to put it into words that can be understood. 

[Strand Leper]

This needs to be bumped... watched it last night... gonna watch it again tonight.

Thanks for posting this.

Tim

[blueplanetsurf]

Thanks for the kind words and feedback guys.  The video that Evan shot of me standing on top of a cooler is pretty funny and I just added it to the post recently if you have not seen it.

I have been going to CrossFit East Oahu, a new gym in Niu Valley run by a nice couple- Keoni and Rose.  Has anyone tried CrossFit?  It's a super intense workout and I highly recommend it if you want to transform your body or feel like you are stuck on a plateau.
Here are the "10 domains of Fitness" which I think apply well to SUP

[pdxmike]

Robert (or anyone)--What is the difference between "power" and "strength", and between "endurance" and "stamina"?

[upwinder]

Robert (or anyone)--What is the difference between "power" and "strength", and between "endurance" and "stamina"?

OK if I can draw on what I have learned in cycling (the physicists and engineers will have to allow me some latitude with the words):

1) Strength = the ability to apply force (eg pushing a high gear)
2) Power = the ability to apply shedloads of force repeatedly (eg spinning a high gear at high cadence)

3) Stamina = the physical ability to do 2) for a long time
4) Endurance = the mental and physical capacity to do 2) for a really long time

I have yet to acquire 2), 3) and 4)  

[930chas]

This is great information. Thanks much for sharing. Might have to put a board on a cooler tonight and practice at home. 

[blueplanetsurf]

Good question pdx, I'll ask Keoni on Monday.  I think just reading and repeating these words in your head will make you go faster, power of suggestion.

[bretrwarner]

I have a question regarding the bending of the top arm to extend your reach.  I taught kayaling for a long time, and always taught to never bend your arms that much as your arm muscels are much weaker than your core. Every time I practice bending my top arm while on a sup my triceps are exhausted at the end of the day, and I do not feel a marked improvement in my stroke.  Do I need to practice more?  Is SUP different enough from kayaking that it is o.k. to bend your arms so much?  If someone could enlighten me that would be awesome.

[blueplanetsurf]

Good question, Bret.
I bend the top arm to get more reach but find that I usually straighten it out during the catch.  My top arm is pretty straight during the power phase where most of the power comes from twisting and leaning.
The top arm push is good for quick, accelerating strokes but not as good for longer, powerful strokes as used during a distance race.
I talk about this some more in this post and video clip- The three ingredients of a powerful stroke:
http://zenwaterman.blogspot.com/2011/01/paddle-technique-part-2-three.html

How much you use the top arm is obviously a personal choice, as illustrated by the two videos below.  They seem to contradict each other but you will benefit by watching both.

Todd Bradley likes to talk about the top arm push:


While in this video, Ekolu Kalama recommends keeping the arms straight and locked into a "power V" although when you watch him show it you will see him bending his top arm during the reach.

[bretrwarner]

Thanks for the reply and the videos, I will be experimenting with a lot of that when I paddle tomorrow.

[blueplanetsurf]

I just wanted to elaborate on pdxmike's question regarding the difference between strength vs. power and stamina vs. endurance.
I asked Keoni and this is what he told me:
Power is muscle output over a certain time period (strength+speed), while strength has no time factor.
Stamina relates to energy systems, while endurance relates to oxygen systems.
For example: during a distance race, if you slow down because your muscles are tired/ weak- that's a stamina issue,  If you slow down because you are "out of breath", that's an endurance issue.

It occurred to me that the 10 domains of fitness relate well to what I wrote about "work out vs. practice" in the post.
If you focus on the 5 words on the left, you are "working out".
If you focus on the 5 words on the right, you are "practicing"

By focusing on improving technique/ skill, you will improve your efficiency while sill getting a "work out" as a side benefit.
SUP is really a well balanced sport because it improves all 10 domains of fitness.

[river]

I find on the bending the top arm question that its easiest to start out using this technique and then graduate to a straighter top arm using the "power triangle" stye stroke with more forward lean as you get more tired or towards the end of a race.   

[Strand Leper]

Bump.