As kayakers the stroke that we do the majority of the time that we are on the water is the forward stroke. We spend time considering where the blade should enter the water, how it travels through the water and where it exits from the water. We consider the number of points of contact with the kayak, the connectivity seen as important for the development of an efficient stroke. I generally have 13 points of contact with the kayak!
We consider our body position and introduce an almost mystical technique, known as body rotation. Advice is given as to how we should hold the paddle, on our very first paddling trip. As coaches and leaders we develop a range of exercises to assist our students develop, what we understand to be an efficient forward stroke. We may even use video analysis to assist with the learning. What most people think is a simple stroke is in fact a complex range of movements involving the body, the boat and the blade.
Switch sports and consider cycling. Go out with an experienced rider and they will be able to offer copious amounts of advice on saddle height, feet placement etc. What they are really keen on though is cadence. What speed should your legs be rotating, how to use your gears to assist with your cadence. I remember cycling the South Downs Way with experienced cyclists who sat behind me working out my cadence, it is what they did as cyclists.
Now think about paddling. If someone was to ask you what should my stroke rate be, what would your answer be? It is a simple enough question and deserves a relatively simple answer.
Now go back 40 years in time. In the summer of 1983 I spent 2 months paddling the west coast of Svalbard. This was before the era of cruise ships and commercial kayaking operations in this Arctic wilderness. We saw a French yacht and 4 Russian scientists in over 600 nautical miles of paddling. We had plenty of time to consider our surroundings but also time to reflect on our paddling technique.
5 of us always seemed to be paddling at about the same rate whereas the other person always seemed to have a faster rate but wasn’t arriving at the campsite any quicker. Someone came up with the idea of counting strokes, which is what we did in a variety of weather conditions. We were all paddling the same kayak, Nordkapp HM’s and using Lendal Nordkapp paddles. We decided to count the number of left hand paddle strokes every 5 minutes. Five of us were consistently between 135 and 145 strokes whereas the sixth person was consistently around 180.
Just consider the maths. 140 to 180 strokes equates to:
40 extra strokes every 5 minutes
equals 480 strokes per hour
equals 3,840 strokes per 8 hour day
equals 192,000 strokes for the 50 days we paddled. That is just left hand strokes, resulting in approximately 384,000 extra strokes, on that one trip. He didn’t get there any faster but he did lose more weight than the rest of us.
In the intervening 40 years I have repeated the exercise of counting the number of strokes every 5 minutes, on numerous occasions on 5 different continents, and almost without exception experienced paddlers were between 135 and 145 left hand paddle strokes. Interestingly body size, type of kayak, length and type of paddle and sea state seemed to have very little impact.
Numerous paddlers have questioned its accuracy, quoting all sorts of reasons why it shouldn’t work. I have to admit that I am often unable to provide a reasonable response and cannot scientifically state it works because of these reasons. 40 years of paddling with experienced kayakers has just indicated to me that it works. It is a rate which I can maintain all day if necessary. Until I can find someone who can demonstrate and explain a more appropriate rate, I will stick with the one that I have used for over 40 years, which has carried me for over 30,000 nautical miles. Next time you are out for a paddle why not spend 5 minutes assessing what you rate is.
I wrote this as Storm Ciaran targeted Jersey with potential wind speeds in excess of 90 mph. With such a forecast any form of on water activity was off the agenda for a few days. To keep a reasonable degree of fitness during the winter months I have used the Concept 2 rowing machine, which seems to be reasonably successful. I have found that rowing at a slower speed but for longer seems to be more effective. When rowing I aim to stroke 28 times a minute. This equates to 140 strokes every 5 minutes, the mid point in my suggested cadence when paddling in a sea kayak.
If you do decide to train on the Concept 2 I would recommend using their online Log Book to record your training and to be kept informed about the Challenges they organise. It is interesting to note how your training progresses over the years. The challenge that I like is the one which starts at Thanksgiving and lasts until Christmas Eve. Row at least 100,000 metres during this time and Concept 2 will donate money to one of 3 or 4 charities. So don’t let winter storms curtail your winter training, help maintain your kayaking fitness with a few well timed sessions in the gym.