Canoe & Kayak Racing by Dan Grubbs

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inside

July/August

City’s vision continues to pay dividends as the International Canoe Federation awards the 2014 Canoe Marathon World Championships to Oklahoma City.

Page 14 Lauren Bartlett, queen of the open water

Scientific training by using plotted force curves.

Associate editor, Stephen Mahelona delivers another insightful profile of Lauren Bartlett, one of the world’s top open water racers. This busy mother, wife and business owner holds some of the world’s top titles.

Margi Bohm, PhD, reveals the secret to using plotted force curves from the Excalibur paddle to analyze racers’ forward stroke. This is especially useful for coaches trying to help paddlers improve technique.

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More Inside Inaugural Tour du Teche is sure to start a new tradition A new ultra-marathon race through Cajun country will be part party, part expedition and all adventure.......................................................................page 6 Ask Coach Caven What does a coach think about goal setting and just what are Shaun Caven’s favorite workouts. Find out in this installment of the popular feature....page 12 Austin, Texas, hosts U.S. marathon trials A crack team of organizers and officials host the USA Canoe/Kayak marathon trials, which qualifies racers to represent the U.S. internationally.........page 19 One of America’s best skylines highlights Chicago Shoreline Marathon In one of the country’s biggest open water races, international stars aren’t the only big sights to see at this favored event held on Lake Michigan......page 23 U.S. junior and U23 sprint team surprises many teams at international regatta in Bochum, Germany The junior and U23 sprint kayak and canoe team return from Europe and head into training camp after astounding many international favorites by placing nine boats in A Finals and capturing four medals............................page 24 A blind man’s vision Inspiration, motivation and courage are common ideals for the Makapo Aquatic Project. A team of devoted outrigger racers, who are visually impaired, race for the love of open water and the challenge it poses.......page 32 Marathon race provides détente at border cities The Laredos RioFest, an international marathon river race on the Rio Grande celebrates both Mexican and U.S. paddling talent................................page 34 Oscar Chalupsky discusses down time in training One of the biggest names in surfski racing gives his insights into his thinking about goal setting, down time and burn out..........................................page 37 Inaugural South Dakota Kayak Challenge Another ultra marathon race joins ranks on the Missouri River and features 70 miles of racing in South Dakota, Iowa and Nebraska......................page 39

Cover: Rendering of the current racing facilities in Oklahoma City showing additional boat houses, grandstands, digital signage and wind screen. Oklahoma City will host the 2014 ICF canoe marathon world championships. 4

Canoe & Kayak Racing Canoe & Kayak Racing is a bimonthly electronic magazine containing news, articles and features about events, paddlers, training, race results and other information about canoe and kayak racing in the United States. CKR seeks to promote canoe and kayak racing with editorial and promotional content designed to inform, educate and motivate beginners and experienced paddlers of all ages. Each issue will cover a wide range of editorial and promotional content from tips and how to articles to race reports and feature stories. CKR regularly accepts by-lined editorial submissions with the right of final editing for style, tone, length and voice. Editorial and graphical content may not be used in any form, printed or digital, without permission of the editor with attribution. CKR is posted bimonthly at: http://issuu.com/ckrmagazine Editor: Dan Grubbs Contributors this issue: Stephen Mahelona, associate editor Shaun Caven, contributor Sherry Andrusiack, contributor Margi Bohm, PhD, contributor Ken Grissom, contributor Lee Deviney, contributor Cedric Bond, contributor Jerry Guy, contributor Bob Zachariah, contributor Canoe & Kayak Racing 1221 Pheasant Ct. Liberty, Missouri 64068 816-729-4422 ckrmagazine@gmail.com CKR’s Facebook profile

From the Editor Beach, Calif. These intrepid athletes train and race no less vigorously than sighted paddlers and are inspiring people across the globe with their determination. Read about the Makapo Aquatic Project here and help support their effort.

It’s a pleasure to see and hear about so much going on in the world of paddlesports in the U.S. New marathon and ultra-marathon races are popping up everywhere. The growth of SUP is nothing short of phenomenal. An ICF world championship event is coming to the U.S., and the mainland will see it’s own triple crown of surfski racing this summer. I want to commend the directors and organizers of the Mayor’s Cup, the U.S. Surfski Championship and the Chicago Shoreline Marathon for collaborating on what will be three weeks of dynamite racing on both coasts and on Lake Michigan. With this approach and the enticement of greater cash prizes, the top international paddlers now have no excuse not to line up with the best in the U.S. and battle it out while making it a three-week adventure in three world-class cities. I’m also ecstatic about the recent success of the U.S. junior and U23 sprint teams. What an amazing summer they’ve already had with tremendous performances in Germany and at the Lake Placid International Regatta. As I wrote months ago, the future is looking very good for the U.S. sprint program. I love the whole philosophy of building crews for K2 and K4, and I think the results demonstrate this is

a proven approach. And that success is not just with kayaks. Young racers are embracing the ICF canoe with successful results. Now the rest of us need to help identify more young talent in our own locals and get them in training programs with certified coaches. I hope everyone reads and re-reads Dr. Bohm’s article in this issue about using plotted force curves derived from data gathered from sensory devices in a paddle. I think she clearly makes a solid case for this level of analysis in all the national, provincial and club programs around the world. The data are an empirical way for coaches to demonstrate to athletes areas for improvement in technique and training. Even the elite racer can learn something from this kind of analysis, especially when the opportunity arises to compare force curves of different high-performance athletes to each other. What do Max Hoff’s force curves look like compared to Rami Zur’s? It would be valuable analysis, for sure. Imagine being blind with four other blind boat mates in an OC6 with only a sighted steersman. Now, imagine racing that canoe in the waves and swells of the Pacific ocean. This is the courage of the members of the Makapo Aquatic Project of Newport

I want to personally plug a new ultramarathon race in Louisiana known as the Tour du Teche. I believe this will become one of America’s great races because of the welcoming culture of bayou people, the beautiful race course and the good times that will be found along the way for racers and support crews. Did you ever think you’d have a good time gutting it out for 130 miles? Well, I think this race will deliver just that. Be sure to register for the Tour du Teche scheduled this year for Sept. 17-19. Race course hospitality is gar-ron-teeeed. You want racing and training tips? You got ‘em in this issue. Not only do we have our regular contribution from Coach Shaun Caven who give you his own favorite workouts, but we have two different items from 11-time Moloka’i champion Oscar Chalupsky. The Big O gives advice about technique training and about how to approach racing regarding your offwater time. We’d love to hear from you about how we’re doing and if you find this kind of content interesting. I can’t make the promise that we’ll cover everything you’d like to read, but let us know what’s on your mind. Dan Grubbs ckrmagazine@gmail.com 5

Zydeco, Cajun vittles and a beautiful bayou to highlight the first Tour du Teche A new ultra-marathon race in Louisiana will eventually attract a worldwide following with more than just racing and prize money to offer.

Tour du Teche, a 130-mile race through Louisiana’s Cajun country Sept. 17-19, might not be the world’s toughest or longest race but it will be a challenge for two reasons: a watery intersection called the Wax Lake Outlet, and a state of mind called laissez les bon temps rouler – “let the good times roll.” The Tour du Teche will feature all the fun and challenges a bayou river will present, but also all the Cajun hospitality you can stand … you may just forget you are in a race. The Wax Lake Outlet is just a little more than 10 miles shy of the finish line. If you’re averaging five miles an hour, you will have been on the bayou 24 hours by the time you reach this obstacle. Nearly 1,000 feet wide, it diverts 30 percent of the flow of the Atchafalaya River, which itself diverts 30 percent of the Mississippi. There are floodgates on Bayou Teche at both sides of the Wax Lake Outlet. If they’re open, as they should be that time of year, you might be paddling against some current approaching the cut. If they’re closed due to unseasonable high water, you’ll have not one but two portages over the neatly manicured levees, and in between, a furious dig upstream on

the north bank and a diagonal dash across to threading the needle on the other side.

smells of Cajun and Creole food wafting across the bayou as you paddle on to make the 60-hour deadline.

At some point, the thought is bound to cross your mind: I could’ve been partying in Breaux Bridge all this time.

There’s no rule against getting out and grabbing a link of boudin, or maybe doing a little of the four-step Zydeco jig. (No alcohol during a USCA-sanctioned event, of course.)

So the other big obstacle, the mere fact that for 70 or so miles, Bayou Teche courses through the heart of Cajun country where enticements exist. Locals are already planning a big party just to watch the race at mile 33 in Breaux Bridge, home of the internationally famous Crawfish Festival. The same is likely to happen from Arnaudville (mile 18.5) to Loreauville (mile 61), where you will encounter strains of Cajun and Zydeco music and the

Bayou Teche is an old steamboat route, running right through the middle of towns and cities. The carryeverything-you-need rules of the Texas Water Safari don’t really make sense here. If you break a paddle or lose a life jacket, or if you decide you want a bunch of bananas, you can receive these items anywhere along the bayou. You cannot add or switch team mem-

bers or get a new boat. After New Iberia at mile 70, the temptation to join the party lessens significantly. Now you’re in “Americain” country, first settled by the English and more like the Old South, with big sugar plantations still intact. You’re also in Native American country, passing alongside the Chitimacha reservation. One of the few tribes not displaced by westward expansion – probably because they lived in a swamp – the Chitimacha called the bayou their word for “snake” after a legend about a huge snake vanquished by the warriors and whose rotting body formed the channel.

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The Americains have a legend that Bayou Teche is an ancient channel of the mighty Mississippi itself. It has high banks most of its length, very narrow and wooded at the top end where it springs from Bayou Courtableau, very civilized on some stretches, wide and windswept near the end. Paddling at night below Franklin (mile 106) you might catch a glimpse of a Louisiana black bear foraging along the bank. There’s a wildlife refuge for the increasingly prolific bears nearby. Like the longer and admittedly tougher Water Safari that inspired it, Tour du Teche is race of several faces. There will be a thousands of dollars in cash prizes. A custom-made pirogue donated by Bayou Teche Brewing will

be raffled off and other sponsors are joining so the total purse continues to grow. First place in the different classes will be recognized. And all paddlers who finish within the allotted time will be awarded the red woolen voyageur’s cap with the Tour du Teche emblem, a functional trophy sure to spark recognition around campfires in the future. So it’s a race to win, or an adventure to see to the end. Although it is encouraged, it is not mandatory to have a ground support person or bank runner. Teams may stop to eat or buy food and drink anyplace they like. They may bring their own food or stop and eat at those checkpoints where local volunteers will make food available. Tour du Teche runs through towns and cities with some of the best eateries on the planet, and it has been decided it would be inhumanly cruel to make them off-limits for no good reason. Finally, teams may resupply themselves with equipment such as PFDs, paddles, flashlights, etc., anywhere along the race course, not just at checkpoints.

Divisions or classes are as follows: Unlimited Tandem canoe Solo canoe Tandem kayak Solo kayak Tandem pirogue Solo pirogue There will be a get-together of all the racers on the evening of Sept. 16. The entry fee is $75 per paddler, late entry $100. More information is on the website at www.techeproject.com (scroll down once there).

Undisputed queen of the open water, Lauren Bartlett is simply at home on the sea she deeply reveres by Stephen Mahelona Associate Editor

She is a 2004 Olympian and has dominated the solo outrigger canoe world for the past several years. But her world class athleticism is complemented by a simple and easygoing island girl attitude.

water time than I do,” she laughs.

For Lauren Bartlett, humility is far more important than talent, skill or technique.

Without her usual opportunities for training, Bartlett was nervous going into April’s 2010 Steinlager Kaiwi Channel Solo OC1 World Championship.

“You have to be humble, especially in the ocean,” Bartlett explains. “You should be grateful that you can be out there. With humility comes respect and love. The number one reason I paddle is because I love it. It’s fun.” In a family which contains not one but two outrigger world champs and a canoe-building business, life is definitely dominated by paddling. However, with two young children who each have their own full schedule, carving out time for training can be a struggle. “I try to get some mileage in on the weekends. Sometimes it may only be an hour, but you just have to decide what you’re going to concentrate on during that time. Between my daughter’s gymnastics and my son’s swimming, sometimes I think he gets more

Staying on top “It’s difficult to train properly year after year. Sometimes you just have to back off.”

“Back in December I was obsessing will there be wind,” she asked. “Looking back over the previous six wins, there were three great ones and three tough ones, and I wondered what this race would be like.” The 32-mile race between Moloka’i and O’ahu is Bartlett’s favorite. She prefers the big water and strong winds that usually accompany channel paddling. “The sight of so many canoes and escort boats is indescribable,” she said. “You go through so many emotions that you just can’t experience anywhere else. When you reach China Wall or go under the bridge at Koko Marina, it’s so exciting.”

Bartlett won the 2010 championship in record time. It was her fourth championship in a row, and her seventh overall. Lauren doesn’t consider any particular attribute an advantage over her competitors. But she possesses a focused mind and a healthy attitude toward paddling. “I try to just have the best race I possibly can,” she quipped. “I don’t get caught up in the idea of winning. Sometimes you find yourself behind and it’s easy to start feeling sorry for yourself. But you push past it, focus. You stay positive and tell yourself ‘whatever, let’s have fun, let’s do it.’”

It’s a women’s game, too That attitude extends to the crew of Team Bradley, of which Bartlett has been a part since 2002. The team has captured the past five Na Wahine O Ke Kai races. The paddlers on this OC6 women’s team all train separately and come together on weekends and for races. “We’re all close friends. We have fun, and never go out expecting to win.” Bartlett said she enjoys the equal opportunities afforded women paddlers in Hawaii. “It’s great to see chicks out there - it’s very empowering.” She said she feels the bond of sisterhood when paddling OC6. “It’s like you and your sisters paddling off to battle.” OC1, on the other hand, is more meditative for her. Unlike many paddlers, Bartlett does not listen to music when she paddles. “I like to hear the wind and the water around me,” she explained. She also likes to experiment with different paddles during a race. “This year I used one of Kai’s big hand-me-downs, then switched to a smaller blade when I wanted to pick up the stroke rate.” Paddling the right size boat is also important, though she is adamant that “it’s the motor, not the boat” that

makes the difference.

started training hard.”

nect the bumps.”

“Sometimes I see big bruddahs paddling chick boats,” she said. “Volume is very important. You have to paddle the boat that feels right for you.”

She soon began to make her mark on the OC1 and surfski scene when she was noticed by Chris Ball, head coach of the Hawai’i Canoe & Kayak Team who suggested, “Let’s get you in a K1, you could go to the Olympics.”

In the vast channels in Hawai’i, the world is in constant motion. Things are always changing. “So when you see it, you have to make a split second reaction. A few quick, hard strokes can put you on a series of five or so bumps.”

A champion’s mentors Among her mentors Bartlett counts Bradley teammates Noelani Auger and Kelly Fey. “Kelly is a mountain of knowledge, and very humble.” Auger describes her great friend as an amazing athlete. As the reigning outrigger queen who is reluctant to describe herself as a mentor, she and husband Kai take a few kids under their wings each year. “We try to provide canoes and escort boats for them, and take them with us to other islands to experience paddling in different places and conditions,” she said. “These are the kids with plenty of passion.”

Veins of sea water Bartlett grew up in Hawai’i’s ocean, splitting her early years between O’ahu’s north shore and Hana, Maui. “It’s not that I’m a natural at paddling. I just feel at home in the ocean.”

In 2003, after only six months in the flatwater kayak, the least experienced kayaker among a field of 50 women won one of eight spots on the U.S. national team. At the Olympics in Athens, Lauren and Kathy Collin of Kailua, Hawai’i, teamed up to compete in K2 on sports’ greatest stage. Bartlett excels at all watercraft, whether it is a kayak, OC6, OC1 or surfski. “I used to worry that if I spent too much time in one, I’d forget how to paddle the others,” she confessed. “But they complement each other, and your muscles never forget.” The OC1 gives her a little more freedom to make snap decisions, whereas in a surfski she indicated she needs to have more anticipation. “You have to kind of plot it out in a ski. But it’s faster, and that makes it easier to con-

One month following her OC1 solo win, Bartlett demonstrated her mastery of the surfski and connection with the Kaiwi Channel by winning her second straight world surfski championship in record time. And in between these two victories, during what was to have been a weekend of rest, she teamed up with Andrea Moller to win the Kaiwi Channel Relay.

A matched pair Back home in the Bartlett household, there is plenty of paddling experience and knowledge to be shared. “Between cleaning house, laundry, the business and kids, Kai and I sit down and talk paddling – races, courses, whatever. We critique each other and make suggestions. When he tells me to do something, I always do it . . . but,” she laughs, “only in the boat, bruddah.”

Indeed, her first crossing of the Kaiwi Channel took place at the tender age of three, with her father and uncle in a three-man canoe. Her mother paddled for O’ahu’s Outrigger Canoe Club and her father sailed canoes. Bartlett spent her childhood sailing with her dad, looking at wind lines and water textures, learning to feel the changes in the ocean. By the time she started paddling for Maui’s Hawaiian Canoe Club at the age of 12, distance paddling was nothing new. “My dad and Uncle Jack used to take us on two week paddling and sailing trips around the Big Island and back to Maui. We’d paddle 8 to 12 hours at a time.”

Taking it to a new level In 2000, the 20-year old single mother decided she was going to the Olympics. “I didn’t know how, but I just 11

In this installment of “Ask Coach Caven,” I give readers some commonsense advice about setting goals. Nothing earth shattering, but we need basic reminders regularly because many racers often neglect the simple things in their training. Then, you get a sneak peek into what I count as some of my favorite workouts.

Goal setting 1. Write a list of all the goals that you wish to attain in paddling. 2. Prioritize your goals in order of importance to you and in relation to time. That is, label which are Shortterm (up to 30 days), Intermediate (4-6 months) and Long-term (a year or longer). Remember that intermediate and short-term goals should lead you directly to long-term goals. 3. Break the short-term goals into smaller chunks by developing 2-4 mini goals or steps that you can take to help you reach these short-term goals. Mini goals should be workable on a daily basis in formal training sessions or on your own. 4. Ask the experts. Consult with your coach, training partner or other experts to help you identify exactly what you need to work on. If you don’t have a coach, use video to compare your efforts with videos of successful racers you can find online.

5. Check your goals against a goalsetting guideline to be sure your goals meet the criteria, such as, is the goal measurable or quantifiable in some way and do you have a time period set and do your goals build on each other or integrate in some way. 6. Then, JUST DO IT!

My favorite workouts Below are some of my can’t miss workouts to help improve performance. 1. 20 minutes, 5 min., 10 min., 5 min.

and then 2 min. rest. The 20 and 10 min. sessions should be at a hard 70 percent of maximum effort while the 5 min. segments paddled at 80 percent. I like this workout because it is a long, high-level endurance workout. The change from 70 percent to 80 percent allows me to work on my technique at different speeds. When I feel really strong I have added a 15 min., 5 min. segment after the 20 min. period. 2. 2 x 10 x 1 min./1 min. catch-exittogether. It is done with a technical focus, every 3 pieces we cycle from

a catch focus to an exit focus to a whole stroke focus. I always feel better connected and dynamic after this workout. 3. 10 x 1 min. going all out with 4 min. rest between. We used to do it back and forth on a 250 meter course and record the times. The idea is for every 1 min. to cover at least 250 meters, headwind or tailwind. Four minutes rest is a lot, but after about 5 or 6, is still not enough. Therefore, there is a lactate tolerance aspect to this workout in addition to all out speed. 4. 5 x 500 meters at 90 percent of maximum effort with 8 min. rest. We would do the workout the same direction on the 500 meter course and paddle back easy to the start line. The idea was to do each one as close to race speed plus 10% as possible. It really helped me with my 500 meter speed and pacing. 5. 2â&#x20AC;&#x2122;/20 sec., 2/30 sec., 2/15 sec. Rest/20 sec. X 3-4. 4 min. between sets. It is a killer but is over quickly. It is done at basically all out speed for the time of the piece. Sometimes I think the little rest we get just makes the workout harder because I have to start my boat up again after. I found this useful in 1,000 meter preparation. 6. 2,000 meter time controls. Racing 1,000 meters up, around a buoy, and 1,000 meters back. I love doing these, especially head to head against someone else. 7. Race Distance Time Controls. There is only one way to do these â&#x20AC;&#x201C; head to head with someone else. This makes the control an actual race simulation. I would give slower boats a head start to challenge myself rather than start beside them. 8. 8 x (20 seconds at 100 percent, 30 sec. at 95 percent and 40 sec. at 90 percent with 30 sec. rest between each), with a 2 min. rest between the eight sets. This is a great workout, especially with a training group. 9. 5 x 6 min. at 60 percent with 1 min. rest between the five sets. Yes, thatâ&#x20AC;&#x2122;s right, 60 percent! It is a fantastic workout to do long and loose and really feel the technique. It is best to do this on your own to avoid going faster or harder than you feel like. 10. 8-12 km long and loose. I do this any time of the year, whenever I just want to go out and enjoy paddling. All I try to do is feel the water, make my boat run smoothly and quietly, and make my boat go as far as possible every stroke with minimal effort.

Oklahoma City Awarded 2014 Canoe Marathon World Championships The International Canoe Federation awarded the 2014 Canoe Marathon World Championships to Oklahoma City. This will be the first World Championship event on the Oklahoma River and the first Canoe Marathon World Championship to be held in the U.S.

Rendering of the finish tower planned for completion where the 2014 Canoe World Marathon Championships will take pace.

“This event is a favorite with spectators in Europe since you can see the action right in front of you as the paddlers lap the race course and hop out to portage their boats,” said Oklahoma City Boathouse Foundation Executive Director Mike Knopp. “To have an event coming to Oklahoma City that will be hosted in Rome and Copenhagen in the years leading up to the Oklahoma River race truly underscores the remarkable success we are having with the development of the Oklahoma River. And, it’s exciting for us to be able to bring a race that’s so popular in Europe and introduce it to a new audience here in America.” The event is awarded on a competitive process with cities around the world vying for the honor. It has been awarded to Rome in 2012 and Copenhagen in 2013. Canoe marathon is a flat-water long distance race that includes portions of the race where athletes carry or “portage” their kayaks over land. The race is 20 kilometers for men and 15 kilometers for women with athletes making several laps on a course to cover the distance. Canoe Marathon World Championships are held annually and attract athletes in the junior, under 23, senior and master categories. The 2014 event will take place Sept. 26–28 on the Oklahoma River in downtown Oklahoma City. “Hosting the ICF Canoe Marathon World Championship in Oklahoma City is a great honor,” said Shaun Caven, Oklahoma City National High Performance Center head canoe/

kayak. “This will be the first time the event will be held in the U.S., proving that the vision of the city leaders has been correct – build it and they will come.” Approximately 300 athletes and hundreds more coaches, staff, officials and fans will travel from around the world to Oklahoma City to compete, bringing significant attention and revenue during the four-day event. The Oklahoma City Boathouse Foundation submitted a bid on behalf of the city for the event in March of this year, with Knopp traveling to Budapest, Hungary, in April to present the city’s bid to the ICF Board of Directors. Jorn Cronbereg, the Danish Chairman of the ICF Marathon Canoe Committee and ICF Official Rutgerus Pieter Heijselaar toured the Boathouse District venue and race course later in May, after which they recommended the ICF Marathon Committee award the 2014 event to Oklahoma City. “We are thrilled that the Canoe Marathon Committee will get to experience the best paddle sports has to offer through Oklahoma City,” said Joe Jacobi, USA Canoe/Kayak executive director. “USA Canoe/Kayak always looks to Oklahoma City to raise the standard of competitive paddle sports. Now the international paddling community will get to experience why this city is our paddle sports capital of the U.S.” To learn more about the Oklahoma City facility, visit www. chesapeakboathouse.org

Rendering of the existing course and Chesapeake Boathouse and planned future facilities.

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Austin hosts 2010 US marathon team trials

by Lee Deviney

photos by Ann Best

Double qualifier Kaitlyn McElroy (bow) and K2 partner Anne Blanchard. On May 22-23, 2010 the Marathon Sports Division of USA Canoe/Kayak sanctioned the 2010 Canoe and Kayak Marathon Team Trials in Austin, Texas. The trials are held annually to select elite marathon canoe and kayak paddlers to represent the United States in international marathon canoe and kayak racing competitions. Athletes qualified at the trials for nomination to the U.S. senior and junior national teams and to the team that will compete at the International Canoe Federation Marathon World Championships in Banyoles, Spain, Sept. 23-26, 2010. Other team members may compete in the masters world cup races held in conjunction with the world championships for seniors and juniors. The trials were contested on a 31 kilometer, seven-lap, seven-portage course on Austinâ&#x20AC;&#x2122;s Lady Bird Lake

(historically known as Town Lake). This venue was also the site of the 1997 and 2002 trials.

John Baltzell of Leander, Texas, and world-renowned ultra-marathon champion Carter Johnson from California.

Athletes hailed from Texas, Washington, California, Indiana, Georgia, Oklahoma, Connecticut and other states along with eligible foreign-born athletes who have represented Great Britain, Germany, South Africa and Yugoslavia in international sprint and marathon competition. Coaching and competing was USACK sprint national team coach Shaun Caven from Oklahoma City and Lanier Canoe and Kayak Club high performance coach Claudiu Ciur.

While Johnson is known as a solo champion of ultra-marathon races such as Yukon River Quest, Texas Water Safari and the Missouri River 340, Johnson took up the ICF K1 kayak for the first time in 2010 and managed a third place finish in the Devizes to Westminister 120 mile,75 portage race in England in his first K1 competition.

The most hotly contested trials event this year was the menâ&#x20AC;&#x2122;s singles kayak race. Twelve men in the senior and masters divisions competed. In the senior division, a three-boat pack quickly formed at the lead consisting of Under 23 paddler Austin Schwinn, current U.S. marathon team member

A second pack followed including another former Yukon River Quest champion Brad Pennington, along with two other Texas paddlers Tommy Yonley and Jeff Glock both of whom claim Argosy Cup wins in the 260mile Texas Water Safari. After 4.2 kilometers, the leaders entered the first portage zone with Schwinn holding a narrow lead and

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Johnson and Baltzell in close pursuit. This continued for two more laps until Baltzell was forced to retire with cramps. Further behind, Pennington broke free of the two young Texans and set his sights on Johnson ahead.

In the womenâ&#x20AC;&#x2122;s K1 race, local Texas resident and former U.S. trials champion Erin Magee squared off against veteran Kaitlyn McElroy and California paddler Siri Schubert. McElroy, now training at the new Oklahoma City training center under Shaun Caven convincingly won with a 20-minute margin over Schubert and was named to represent the U.S. on the senior world championship team. In the junior K1 class the solo participant was Macy Dwyer of Gainesville, Ga., whose performance qualified her a spot on the junior world championship team. A single entry in the junior K2 division was the 2009 world 20

Overall trials winner and U23 team qualifier Austin Schwinn.

photo by Ann Best

After the sixth lap and portage, Schwinn and the following Johnson were misdirected by a bystander who guided both racers during the portage to proceed to the finishing loop. Given that both paddlers lost time due to the misdirection, race officials determined to assign the finish places according to the results at the end of the sixth lap at the 25.7 kilometers. Austin Schwinn led the K1 division from start to finish and qualified to race in the Under 23 or the senior division at the world championships. Johnson may elect to compete in the Avon Descent or in an ICF marathon world cup race later in 2010.

junior marathon championships team of Tanner Easterday and Stanton Collins. This Lanier Canoe and Kayak Club tandem scorched the course and was named again to the junior world championship team.

The top finishers in each racing class that also met minimum performance standards were selected to represent the USA at the 2010 World Marathon Championships. Other participants are eligible to be named to the US National Team and compete in ICF World Cup and other international races. Other contested races were men’s master K1 won by Caven and the masters women’s race won by Elaine Baden. The 2010 trials were hosted by the Texas Canoe and Kayak Racing Association and the Texas Rowing Center. The rowing center reserved their facilities and docks for the trials. Those racers who qualified for the USACK world championship team were:

photos by Ann Best

In women’s K2, McElroy teamed up with Anne Blanchard and earned their second consecutive spot on the senior world marathon championship team by besting the teams of Siri Schubert/ Elaine Baden and Michelle Kvanli/ Jennifer Perez. Kvanli is a current member of the USACK senior slalom kayak team and was competing in her second marathon trials. The Senior Men’s K2 race was won by the team of Johnson/Baltzell, followed by Pennington and his partner veteran US sprinter Rusty Herbert and then the team of Brian Pota/Christian Massow.

Tanner Easterday and Stanton Collins, qualified for the U.S. junior K2 marathon team.

K1 junior marathon team qualifier, Macy Dwyer. Carter Johnson followed hotly by John Baltzell preparing for a portage.

Austin Schwinn Macy Dwyer Kaitlyn McElroy Anne Blanchard Tanner Easterday Stanton Collins

Racing Tips from

Training Q&A with Oscar Chalupsky In your estimation, how important is technique training compared to fitness training for the average paddler? I spend more than three sessions a week on technique. I constantly try to reinforce that technique is far more important than fitness! All of us, including the pros, can only improve and paddle our best with a dedicated focus on technique as part of our training routine. Training hard with bad technique will get you nowhere. I believe newer paddlers should be spending up to 80 percent of their training time with a focus on technique. For more experienced paddlers the balance can shift to 50/50. Most top sportsman in all sports have coaches with them 80 percent of the time, from practice to competition. This is especially true of sports with a focus on technique and form, such as golf, tennis and swimming. Many of these athletes maintain high levels of fitness, but they excel through refining specific skills. I recently took a young swimmer, who had no paddling experience, and with just two months of technique work in a K1, to train. For the Durban World Cup, I had to get by on three broke two minutes on a 500 meter course. 50-minute sessions a week leading up to the race, so my What is the most important factor in technique? focus was form and technique. By refining your technique, you are learning to utilize your whole body to paddle, not just your upper body. You are maximizing your own strength, and utilizing the paddle to its full performance. This increases your speed, reduces your fatigue and helps prevent injuries. You’ll end up paddling faster over longer distances. It can take a long time for people to realize how important the legs are in the forward stroke, and even longer for them to get comfortable with it. Practice is the only way. If a paddler has 5 days to train on the water in a week, say 10-15 hours, how many hours do you think should be spent on form and technique?

Where do you work on technique? Ocean, ﬂat water? Flat water is the best for technique work. All my technique sessions are on totally flat water. This is the only way you can be totally focused on your form and all the components of the stroke. When I’m paddling downwind, I treat that as a separate discipline, and my “technique” training is aimed at catching runs and surfing. What is your most important piece of advice when it comes to paddling technique?

There are several different components of the forward stroke and they have to work together to be truly efficient. Proper blade placement is essential, but can only be achieved with I might be a bit biased, but I would do technique training three good leg extension, hip rotation, etc. When practicing, spend time a week. Some people get paranoid about losing focus on different segments of the session focusing on a different fitness, but in my technique sessions we are actually accomcomponent of the stroke. Paddle 500 meters at a controllable plishing both. For experienced paddlers, technique training speed while paying close attention to your leg drive. Paddle can be done just by controlling the workout a little more, staythe next 500 meters focusing on paddle angle, etc. Or break ing conscious of your blade placement, hip rotation, etc. it into time segments. Personalize the training so it remains Would you rather be very fit with poor technique, or mod- fun, but productive. erately fit with excellent technique? My technique training boils down to a slow, controlled caAgain, I would rather have better technique. These days I dence where I concentrate on maximum extension, rotating often end up having to rely on technique to get me through forward and placing that blade in the most efficient spot. some of the bigger races, as I simply haven’t had the time

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Chicago Shoreline Marathon features big sights, big names

Organizers of the fourth annual Chicago Shoreline Marathon invite paddlers to participate in a unique opportunity to paddle the shorelines of Lake Michigan within the city limits of Chicago. Three different events offer a challenge for Olympic caliber pros and amateur paddlers with intermediate or beginner skills. The 2010 Chicago Shoreline Marathon – or CSM – is set for Aug. 27 – 28 with fun events and races including a clinic led by the current world surfski series champion, Dawid Mocke of South Africa. Promoters tout the race as “the only world-class race to paddle Lake Michigan and the shores of Chicago.” The three-race event is highlighted with a feature race – the 25-mile marathon on Aug. 28, comprised of five legs with a different beach landing for each.

“I had no idea of Chicago’s fantastic shoreline, specifically the beaches,” remarked one of last year’s racers. “I’m glad I made the trip from Minnesota, it was worth every mile of the drive. The CSM is a world class race and a fantastic addition to the open water racing scene.” Racers can learn more about the three different events at www.chicagoshorelinemarathon.org where course maps, registration information and race details are available. All events are open to all lake-worthy humanpowered watercraft. This includes surfskis, sea kayaks, outrigger canoes and stand-up paddleboards. Divisions will be offered for any craft with three or more entrants. Organizers reserve the right to change courses or cancel should weather and safety conditions require.

Friday, Aug. 27 Pre-race festivities at Chicago’s Leone Beach (Touhy Avenue and Sheridan Road) • 1 p.m. – 5 p.m. – Clinics with Dawid Mocke, leading international paddler Send an e-mail to info@chicagoshorelinemarathon.com if interested in participating. • 1 p.m. – 4 p.m. – Boat demos with Chicago Paddle Sports and Ocean Paddlesports Try out the newest kayaks, surfskis, paddles and paddleboards. Reps will be on hand to answer questions. • 2 p.m. – Registration, check-in and boat drop off opens Competitor boats may be stored (no racks provided). Security will be on duty all night. • 5:30 p.m. – Friday night pre-race dinner and meeting: Beachfront BBQ dinner is $5 each. Meeting to follow includes marathon course review.

Saturday, Aug. 28 The 25-mile marathon Competitors meet at Leone Beach. Paddlers and boats will be shuttled to start line at Calumet. Racers should arrive early enough to load and be ready to leave Leone Beach by 7 a.m. Starting on the south side of Chicago, the marathon consists of five paddling stretches where racers are required to land and check-in at each beach. Visit the race website for interactive maps, a detailed course description and paddling tips by the 2007 event winner. • Leg I: Calumet Harbor to 63rd Street Beach • Leg II: 63rd Street Beach to 12th Street Beach • Leg III: 12th Street Beach to North Avenue Beach • Leg IV: North Avenue Beach to Montrose Beach • Leg V: Montrose Beach to Leone Beach

The eight-mail, two-beach race (intermediate paddlers) The CSM’s two-beach race is an eight- mile race from Leone Beach to Montrose Beach then returning to Leone Beach.

The 4 X 4-mile relay (all skill levels, great for clubs) The CSM relay starts at 10:00 a.m. from Leone Beach, consists of four legs of four miles each, for a total of 16 miles. Each team participant will paddle two miles south around a control buoy then return to Leone Beach. The combined total time will determine the winning team.

Post-race party and dinner A post-race party and dinner is scheduled 3 p.m. at Leone Beach. This is free to racers and guest. Awards ceremony will occur at 4:30 p.m. Organizers are offering door prizes and raffle items. In the event of race cancellation, Friday and Saturday parties will proceed as planned. 25

Revealing the sec through fo There are three main factors that influence kayaking efficiency: boat design to minimise wave and frictional drag, paddle design to maximise drag; and, paddler technique which should maximise energy transfer from muscles to boat through the paddle. Much work has been directed at producing efficient kayak and paddle designs, especially among the racing community. However, quantifying efficient technique is expensive and tricky. In the Mar/Apr issue of Canoe and Kayak Racing, I reviewed an affordable instrumented paddle that provides information on forces and paddle orientation through the kayak stroke. This article presents the kind of information that can be extracted from the Excalibur paddle and provides four examples of how this data can be used to monitor and improve paddling technique. The data presented for this second article were collected on a local river under natural environmental conditions using club-level paddlers.

Collecting the data It is easy to generate a lot of data very quickly when using the Excalibur paddle and it is important to match data collection with information needs. On average, a kayak paddle is in the water for between 0.4 to 0.5 seconds per stroke. Stroke analysis requires recording at least 12 – 16 data points per stroke. I usually use 25 – 32 samples per stroke to ensure I capture important nuances in the stroke.

Interpreting the data The Excalibur kayak paddle is fitted with strain gauges and accelerometers to provide information on applied force and blade orientation through the stroke. In this case, applied force is measured as the amount of bend in the shaft. Strain gauge load is linearly 26

related to applied force so that the Excalibur data can be represented as load units or as Newtons. Calibration only changes the values on the Y-axis (time is on the X-axis) and does not affect the shape or dynamics of the Excalibur force curves. Blade orientation, on the other hand, determines how effectively the paddle is engaging with the resistance offered by the water. The Excalibur software assumes that the most efficient position is a vertical shaft whose blade face is perpendicular to boat direction. Force curve analysis is usually conducted on strain gauge data corrected for paddle orientation, commonly referred to as effective force curves or effective load. Efficient technique exhibits five main characteristics:

left against left, looking at peak forces, the general shape of the curve, as well as statistics such as impulse. Impulse is the area beneath a force curve. It is measured in Newton seconds (Ns) or “strain gauge load” seconds. Impulse is a measure of the net force per stroke that is available to push the boat forward. The analysis is useful for identifying when a paddler loses form, how the loss manifests itself and whether this loss in form is consistent across events. Ongoing stroke consistency analysis also provides quantitative feedback on performance and how this varies with race conditions and training programs. There are two main patterns that

1. Strokes are consistent over time 2. Left and right hand strokes are very similar 3. Force application during the catch is quick and maximum force is quickly attained 4. There is minimal drop in applied force through most of the stroke; and 5. The exit is quick with a sharp drop off in applied force. These characteristics are hard to quantify through observational, boat speed and physiological information. An added complication is that paddlers often feel their stroke very differently to what the coach observes and therefore do not always agree with coaching advice. In contrast, coaches and paddlers who have access to force curve data have a direct measure of these technique characteristics. 1. Stroke consistency: investigates how well a paddler controls the stroke by comparing right against right and

Figure 1. Selected time sequences showing five left different paddling background as shown within Exc gauge “load” units. Black profiles = RH blade; yel

crets of technique orce curves identify losses in form. Firstly, a steady decline in peak force across strokes on the same blade suggests paddler fatigue and often manifests itself earlier on one blade. The second pattern relates to increasing inconsistencies in the shape of the effective force curve indicating that the paddler is losing control of technique as the race progresses. Loss of technique can result from fatigue and both patterns are often seen in a paddle sequence. Once key issues have been identified, training modifications are usually quite effective. 2. Left-to-right stroke similarity: kayak paddlers should strive for left and right stroke symmetry in both the pattern of effective force curves and magnitudes of the forces. Most paddlers have a favoured side that usually

t and five right hand strokes for three paddlers with calibur software. The effective forces are in strain ellow profiles = LH blade.

feels more powerful. However, most racers also believe their strokes are quite similar. Good coaches can pick stroke asymmetry from video or in situ but paddlers often disregard coach advice because of a mismatch between what they feel and what the coach is telling them. Data-based analysis provides coaches and athletes with quantitative information from which training strategies can be developed. Figure 1 shows effective force curves for three paddlers with very different paddling backgrounds. All three paddlers show left-right imbalances with the right hand generating higher peak forces than the left, even after correction for a slight negative zero on the left hand blade. The imbalances of these three range from very large for the novice paddler to within 10 percent for the elite paddler. The shapes of the effective force curves are also different for the novice paddler, but not noticeably so for the two more experienced paddlers. If we calculate average force curves from 10 â&#x20AC;&#x201C; 15 consecutive strokes and then overlay the left-hand and right-hand average curves on the same graph, a great deal of detail on stroke asymmetry becomes available (Figure 2). Now it is clear that while the paddler in Figure 2b is not as strong on the left as she is on the right, she also loses control of her left stroke quickly after reaching peak force. The paddler in Figure 2c, on the other hand, does not catch as effectively on the left as he does on the right although stroke length is quite similar. Strategies to improve these technique issues can now be developed and monitored. In addition, the average profiles provide objective information that coaches and paddlers can use to cali-

By Margi Bohm, PhD brate what they see and feel towards a mutual understanding what is needed to improve technique efficiency. 3. Development of forces through the catch: the catch determines the efficiency of the rest of the stroke. Novice paddlers generally show a gradual increase in applied force as the stroke progresses (Figure 2a, b). In contrast, more experienced paddlers rapidly build applied force (Figure 2c) and often show a blip as the forces increase to their maximum value (Figure 3). Blips are not uncommon in the effective force curves of experienced paddlers. Some believe that the blip is associated with a harmonic in the shaft caused by the rapid transition from air to water during the catch phase. If this were the case, similar blips would occur in the raw strain gauge data. Figure 3 shows average effective force curves with a large blip. There is no evidence of a blip in the raw strain gauge data, especially for the righthand stroke which achieves a greater load and therefore is more likely to show a harmonic. This outcome is true for all of the paddlers that I have tested who show a blip in their effective force curve data. Thus, the blips in effective force 27

curves must originate from the calculation to correct strain gauge load for paddle orientation. This suggests that among experienced paddlers, shaft angles change significantly at the catch while raw strain load does not. If the paddler uses a stabbing motion to put the blade into the water, there is a clear paddle angle reset when the paddle catches and full force is exerted through the legs and core.

Elite paddlers show blips early in the stroke with a short leveling of effective force during this phase, whereas less experienced paddlers show blips that occur later and extend for a longer time, often with an initial decrease in effective force. Thus, blips in the effective force curves can provide useful information on catch efficiency.

4. Development of forces through the rest of the stroke: Figure 4 shows the average force curves for three experienced K1 paddlers, two of whom have several years of professional coaching (blue and black profiles). The paddler in the blue boat submerses his paddle in a way that builds forces more quickly than does the paddler in the yellow boat, although they seem to “catch” at the same time. The paddler in the yellow boat is able to lock on more quickly (small blip) but the paddler in the blue boat is stronger and generates greater peak effective force and maintains peak effective force for longer because he is able to engage his core through the stroke. The paddler in the yellow boat is pushing with his legs but his core is not well engaged

and leg drive is having little effect.

Figure 2. Comparison of left (blue) and right (red) composite effective force curves for the three studied paddlers. Effective force is in strain gauge “load” units.

Figure 3. (a) Average effective force curves for an uncoached but experienced competitive kayaker showing LH (blue) and RH (red) strokes. The black oval identifies the blip in effective force. (b) Raw strain data from which the composite curves were constructed. (c) Effective load for the same set of raw strain data shown in (b). Forces are in strain gauge “load” units.

Impulse or the area under the effective force curve, provides information on the net force available per stroke to push the boat forwards. Generally speaking, the larger the impulse the faster the paddler. The Excalibur software outputs information on impulse and in the case of Figure 4, the paddler in the blue boat generates impulses that are 30 percent greater than those of the paddler in the yellow boat. He is substantially faster, especially over sprint distances. Figure 4 is also useful for demonstrating the need to engage the core correctly through the whole stroke. The black profile is that for a master’s female with international sprint experience. She is able to catch quicker than

both male paddlers and holds her peak effective force for much longer. The outcome is that her impulse is similar to that for the paddler in the yellow boat. If the paddler in the yellow boat and the female masters paddler both improve their peak effective force by 0.1 â&#x20AC;&#x153;loadâ&#x20AC;? units, and if the shape of their force curves does not change, the improvement in impulse for the female paddler is more than twice that for the paddler in the yellow boat (Figure 5), and she would be expected to be faster than him, even though he is stronger.

Conclusions Force curves are invaluable to both coaches and athletes in that they provide detailed information on important aspects of the stroke that is difficult to obtain from visual, physiological and boat speed data. Furthermore, average profiles, as shown in Figures 2 â&#x20AC;&#x201C; 4, are worth more than a thousand words to most athletes and coaches. These force curves demonstrate at a glance left and right symmetry, development of forces at the catch and through the stroke, effectiveness of core engagement and stroke consistency. Perhaps most importantly, they provide a mechanism for club-level coaches and paddlers to rise above subjective interpretation of above water information through quantitative data of what is happening beneath the water during the race or training session. For questions, Dr. Margi Bohm can be reached via e-mail at margi.bohm@ csiro.au

Figure 4. (left) Average effective force curves for three experienced K1 paddlers expressed in strain gauge “load” units. The blue profile relates to the paddler in the blue boat; the yellow profile is for the paddler in the yellow boat. Unfortunately we do not have similar photos for the paddler with the black profile.

Figure 5. (below) Schematic diagram showing the effect on impulse of an increase in 0.1 ‘load’ units in effective peak force for the paddler in the yellow boat (yellow profile) and the masters female paddler (black profile) shown in Figure 4. The yellow dots show the increase in impulse for the paddler in the yellow boat and the black dots shows the increase in impulse for the female masters paddler.

Young US team wins medals, gains valuable By Cedric Bond experience in Germany After 24 grueling hours of travel, the USA Canoe/Kayak sprint junior and under 23 national teams arrived in Bochum, Germany, the morning of June 16, 2010. Team leader Mac Hickox and head coach Shaun Caven led a young team of eight juniors and two first-year under 23 athletes to the 58th Annual Bochum International Regatta. For a few of the juniors this was not only their first international regatta, but one of their first regattas. The Bochum International Regatta is no joke. Described by Hickox as a “heavy regatta,” there were twenty-six nations and hundreds of athletes. Because of large number of countries represented, Coach Caven called it “a mini Junior World Championships.” It seems there was general understanding that U.S. athletes don’t make A Finals at Bochum. So Hickox was bringing athletes primarily to gain international race experience. Jet lagged, we looked with chagrin out the window of the shuttle at the race course. With tail winds up to 20 mph, the river reservoir looked best navigable by surfskis rather than tippy sprint boats. Undaunted, we headed out for a short paddle to loosen up after the long flight.

A shaky start Confirming our misgivings about the conditions, two K2s were swamped, forcing the paddlers to bale out and swim their boats ashore, and all boats needed frequent emptying to stay afloat. Now soaked as well as exhausted, we managed to drag ourselves back to the youth hostel and into our bunks to end our first day in Germany. Breakfast in Europe can be hit or miss. Sometimes there will be piles of food, cheese and cold cuts, fruit and cereal. Other times there’s only the cheese and cold cuts. Sometimes, as the 2009 junior team had in Moscow, Russia,

last year, a bowl of peas, mayonnaise, half a boiled egg and a cup of buttermilk.

boats. Throughout the regatta, Epic Kayaks proved to be an essential partner to the U.S. junior team.

Unsure of how the Germans would feed us, I decided to play it safe and bring along three boxes of oatmeal. But Thursday morning, I was pleasantly surprised. They laid on a feast of whole wheat rolls, apples, pears, bananas and water melon, as well as the ubiquitous cold cuts and cheeses, and most importantly, at least for Coach Caven and me, there was coffee. Okay, not up to Seattle standard, but true liquid sleep none the less.

First day of racing

At the event venue, U.S. junior team sponsor, Epic Kayaks, arrived with the

Friday morning we got out for another paddle and made last minute adjustments; that afternoon the races began. After our stormy experience the first day, we kept an eye on the weather forecast: wind, rain and thunder storms. We were in for quite a weekend. Friday afternoon, however, the weather held off and we only had a moderate headwind.

see Germany on page 36

USACK junior and U23 team wins Lake Placid International Regatta after productive summer camp by Shaun Caven The Lake Placid International Regatta was held July 2 - 4 and was the culmination of a two week USA Canoe/Kayak national develop camp. Under the direction of Mac Hickox, the camp was supported by five coaches: Assim Saleh, Chris Barlow, Zac Johnston, Kati Erwin and me. Our goals for the camp where to prepare crews for the Lake Placid International Regatta, build on the team’s success in Bochum, 2011 junior world championship planning and athlete and coach education. Our camp was held at the U.S. Olympic Training Center in Lake Placid and was enhanced by the staff at this facility who always make sure the athletes and coaches have the best possible environment to prepare and train. With 29 athletes, the camp included four men’s and one woman’s canoes with the rest of the athletes junior kayakers along with two U23 men. The youngest athletes at the camp were two outstanding bantams who performed well during the camp and regatta. Our focus at the camp was to build crew boats, continue athlete education and create a positive working environment. As a result, each athlete enjoyed several entries in the subsequent

see Lake Placid on page 36 31

Makapo at the 2006 Queen Liliuokalani outrigger race in Kailua-Kona, Hawaii

A blind man’s vision The Makapo Aquatic Project was the vision of a blind man, John Chavez. Five years ago, Chavez envisioned a team of blind paddlers competing in open ocean outrigger canoe races. Today, that vision is a reality. Chavez permanently lost his vision in mid-life. Prior to losing his vision, he was active in athletic competition. Subsequent to losing his sight, he searched for a sport that would allow him to compete on equal terms with sighted individuals. In 2005, Chavez found outrigger canoe racing. In 2006, John and four other blind individuals competed in the world-renowned, 18-mile Queen Liliuokalani outrigger canoe race in Kailua-Kona, Hawaii. They came in last, but it was a monumental achievement. That was the first time a blind team had ever competed in an open ocean outrigger canoe race against sighted individuals. That team was steered by former world champion steersman Billy Whitford, the only sighted individual in the boat. In 2007, Makapo Aquatic Project was born. Its home is the Newport Aquatic Center (NAC) in Newport Beach, 32

by Jerry Guy

Calif. The executive director of the center is one Mr. Billy Whitford. Makapo repeated their Queen Liliuokalani performance in 2007. This time, there was a huge crowd on the Kailua pier awaiting their arrival. Makapo arrived in last place again, but they were accompanied by an armada of various power craft. The reception from the waiting crowd was extremely loud, emotional and very supportive. One of the people in that crowd was Kirsten Williams, a paddler of more than 30 year’s experience. Williams was awestruck by the courage demonstrated by these paddlers and held greatly admired and respected the team. She also noted that they “looked horrible.” Their timing and technique was considerably short of ideal and Williams resolved then and there to do something about it. In short order, she met with Whitford, then Chavez and R. J. DeRama, the two team leaders. As a result of these meetings and her determination to help, Williams became the coach of Makapo.

Makapo translates literally in Hawaiian to “dark eye,” or loosely, “blind.” The paddlers themselves chose the name. It demonstrates further the courage of these individuals and their willingness to face their challenges head-on. They have willingly confronted every possible obstacle encountered, and done so with great passion. They seemingly do not know fear. DeRama also lost his vision in mid-life. He is now the executive director of Makapo, and Chavez is the president. A common theme among blind paddlers is that they have been precluded from most recreational and athletic endeavors due to their disability. Yet, equally common is their enthusiasm for outrigger paddling because it allows them the opportunity to compete and engage in rigorous physical activity on an equal basis with sighted individuals. The evolution of Makapo has not been without challenges, however. Coach Williams indicated that clear communication has been a significant and ongoing challenge. How do you teach “top hand over bottom hand” when you can’t see that image? Which direction is “forward,” or “back,” when you have no visual context? Additionally, DeRama reported that some of the paddlers must ride a bus to and from practice. The bus ride can take two hours. Practice lasts two more hours. Then there is the additional two hour bus ride back home. There are ten races on Makapo’s race schedule for 2010. Each paddler must be driven to the race location by a sighted individual. Many of the paddlers require mobility assistance (sighted accompaniment) in traversing the race sites. The outpouring of assistance from volunteers is wondrous. The evolution of Makapo continues and is certainly a work in progress. But the fervor, courage and dedication of all participants is a heartwarming spectacle to behold. Makapo is much more than an outrigger racing team. They have an active outreach program for all blind and visually impaired persons. Each month they hold a “Get on Board” session in which visually impaired individuals are invited to give paddling a try. Makapo’s stated mission: Helping blind and visually impaired athletes see their potential. Makapo also provides assistance to other groups that desire to develop their own paddling programs, and they sponsor a paddling program specifically for blind children.

is a member of the Southern California Outrigger Racing Association (SCORA, www.socaloutrigger.org). Makapo paddlers have full and unlimited use of the NAC facilities. They practice three times per week, unless there is a race on Saturday. The paddlers also cross train with various forms of cardiovascular exercise and machine weights. One of Makapo’s goals is to “become as normal as possible.” This includes being able to carry their own canoes, rig and maintain the boats in the traditional ways, right a huli’d canoe and to continue their competitive development. Their technique and timing has improved substantially under Williams’ guidance, and Makapo no longer finishes a distant last. Initially, they called out every stroke (e.g. “hit, hit, hit,”) in order to achieve congruent timing. Now, they just call out the first five or six strokes of each change, and then pick up the rhythm of the boat. They are hoping to do away with any calling out of the strokes by the end of this racing season. Makapo has experimented with water changes for the 9-man distance races, but they are undecided as to how they will proceed with changes. In the 2009 Newport to Catalina race, they performed dry changes with an escort power boat adjacent to the canoe. The 2009 Catalina race was another milestone for Makapo: it was the first time a blind team had ever completed that 30-mile race. Makapo’s history is relatively short and their membership of approximately 12 is small, but they are high-spirited and growing. Their story, moreover, is incredibly inspirational. They will be competing in more SCORA races this summer for everyone to see and enjoy. Stop by and give them a word of aloha and encouragement. Wherever they finish in any race, these courageous and dedicated athletes show all of us what it means to be a champion.

Makapo members do not pay dues. All of the team members subsist on limited disability income, so Makapo provides all equipment, travel, fees, etc. The club obtains funding through grants, individual and corporate contributions and fund raisers. They will be holding a Casino Night in September 2010 at NAC in Newport Beach. The community, volunteer and family support has been extraordinarily generous and impassioned, particularly from the paddling community. Makapo paddlers speak glowingly of the reception they have received from the outrigger nation. Makapo competes under the sponsorship of NAC, which 33

US and Mexico towns embrace new river race on historic Rio Grande The International Laredos RioFest delivers beyond expectations.

By Bob Zachariah

Plans for the 2010 RioFest

2009 women’s champion Debbie Richardson The sun rose over the south Texas town of Laredo followed by an invasion – cars and trucks with strange looking boats on rooftops motoring down historic streets. This was the scene early at the International Laredos RioFest. The invasion was expected and long overdue. After a year of planning, organizers welcomed river enthusiasts who sought to corral the famous river for nearly 33 of its hundreds of miles. With the support of area business and civic leaders and full coverage by the local media, a unique international event unfurled over the waters of the Rio Grande. The historic river, which originates from the heart of the Colorado River, is the official border between the United States and Mexico. On this historic weekend, race organizers turned the border into a positive influence. The night before, Americans (and a few who hailed from Belize and Europe) crossed over to Mexico for an inaugural celebration of food, music and warm hospitality. Before making their way across the border, racers and friends enjoyed shopping for Mexican-inspired potteries, novelties and artwork all along historic Calle San Bernardo. Some of the competitors checked out the bar scene on both sides of the Gateway to the Americas Bridge. Race day began very early for everyone. Event organizers, officials and support staff reached the starting point – Colombia Solidarity Bridge – before dawn. The days leading to the race were unusually warm for South Texas but there was a chill in the air this day. A slight chance of rain was in 34

Organizers and officials are busy putting together the 2010 Laredos RioFest. The event is slated for Oct. 15 - 16. The 2009 champions, under the stewardship of Bob Spain, have been competing in river races all across America under the banner of “Laredos RioFest Racing Team.” This is a true testament to the growing bond between the race and the racers. The local team in Laredo is working diligently to ensure that the event is all about the competitors and their wellbeing. In addition to bringing back many of the popular aspects of the 2009 event, this year will see a free Latin and Jazz music concert so everyone can unwind and enjoy the Laredo night. Texas, American and World Record Champions who took part in 2009 Laredos RioFest are scheduled to return and compete to defend their titles. Several Olympians are slated to compete. The official Mexican team have also shown an early desire to participate. Laredos RioFest should be part of every competitors racing calendar. With this year’s cash prize awards bumped to more than $40,000 (spread out to 11th place finish in some of the divisions and special recognition for women racers), the 2010 Laredos RioFest is a race every racer in America should make plans to run.

the forecast. The water level was low. Competitors began to slowly arrive while helicopters from U.S. Homeland Security and Border Patrol could be heard flying to ensure the river conditions were safe. Team Las Animas soon arrived. This six-man team of Americans and Belizians are always top contenders in the famous Texas Water Safari and other marathon races. Race organizers courted them as an audience spectacle and foster team spirit. The starting line was getting crowded with spectators, family and friends of the competitors and local dignitaries. Everyone was eager to see the start of the race. The event had been the talk of the racing circuit for nearly six months â&#x20AC;&#x201C; a first time race offering in excess of $30,000 in cash prizes. The Mexican and American national anthems announced the start, and the starting official sounded the horn for the first competitors to enter the water. One by one, each boat classification was ushered to the start sent on their way for the next 33 miles. The warm October temperature combined with the low water level would test everyone competing. Racers were not deterred. There was money to be earned at the end of the race. Everyone catapulted from the starting line as if the race was a sprint. This was not a race for the faint of heart.

and healthy activities. Local radio stations brought their promotional vehicles. The sheriffâ&#x20AC;&#x2122;s department conducted free finger printing and identity registration of school kids. The district attorney and his staff offered a drug awareness outreach program. The first wave of funny boats spied on Friday evening on the historic lanes of Laredo could now be seen cruising at speed in the Rio Grande. Team Las Animas beat out their competitors including some of the best from Mexico to finish the race. The crowd began to cheer and ran to the edge of the water. Team TCKRA led by Mike Drost could be seen from the distance. Tommy Yonley as the first soloist made his way to the finish. The park echoed with the sounds of random clapping. And then came Don Walls, Johan Dahl and John Baltzell. Some of the Mexican competitors put on a good race and finished strong. Debbie Richardson came across as the first female competitor. The crowd continued to clap and cheer on each racer who crossed the finish line. Everyone who entered the race finished. For more information, visit the race website at www.LaredosRioFest.com

Down at the finish line at Los Dos Laredos Park the locals had gathered to witness the end of the race. The park was transformed into a festival. A throng of Laredoans and out-of-town visitors gathered to enjoy good food, music 35

Germany First on the regatta schedule were 1,000 meter heats and semi finals. Saturday was the 500 meter heats and semis, followed by 1,000 meter finals in the afternoon. Sunday concluded with 500 meter finals and 200 meter heats, semis and finals.

supposed to make a single A Final.

Although a few athletes didn’t perform to the level they’d hoped, a good number had exceptional performances, and everyone gained valuable experience from the regatta. The USA Canoe/ Kayak junior and under 23 sprint team came back with four medals, nine boats in A Finals, and four boats in B Finals. Not bad for a team that wasn’t

“I’m really excited,” said Claire Kim, who won two medals and performed better than she thought she would.

Everyone was quite surprised by the success. “It was really encouraging being our first year,” said Ryan Stock about his bronze medal performance in the K2 500 meter with me. “We can see where we need to go from here.”

able task and it’s a bit less intimidating every time you go to Europe.” Stock and I are now better able to gage where we are internationally. Thanks to Coach Caven’s guidance, we managed to make some significant improvement in our race plan and how we paddle together. The whole U.S. team was encouraged by the regatta.

Along with some quality performances came some valuable lessons. Coach Caven concluded from the performances at the regatta that “we can compete on that level - it is an achiev-

Lake Placid regatta gaining valuable opportunities to race and learn. For the first time in history, the U.S. junior team won the overall points competition, claiming the Junior Grand Prix Trophy. This is a positive step in the right direction for the team and staff. The win was made more telling because the team outscored the Canadian junior national team

and several strong Canadian provincial teams. Team USA won almost every K4 and K2 event, showing that our crew boat focus is paying off. This is important because most of the winning crews are qualified to compete in 2011 and some athletes will still be juniors in 2013. This is a great opportunity for continued success. We even had a junior men’s C4 racing for the first time in a number of years. The team of Ryan Passen, Bryse Paffile, Ian Ross and Dustin Sousley claimed the bronze in the C4 200 meters. Ross also won a silver medal in the junior C1 1,000 meters in a very tight race. Continuing the theme, Angela Wang won a bronze medal in the C1 200 meters finishing off a very good regatta for the canoe team. All of the results are available in more detail on Powerhouse Timing.

Big O discusses some non-paddling elements to racing

Oscar Chalupsky, 11-time Moloka’i champion, gives his insights into his thinking about goal setting, down time and burn out. Do you ever deliberately take a block of time off from paddling to recover from all the training and racing? I might be different in this respect, but I never stop completely for any extended amount of time. However, I am more likely to dial down the intensity of my paddling sessions for a time. In Durban there are so many races and time trials throughout the year, just doing those keeps you ticking over and you can push it all year. When there is a little down time I may back off paddling for a week or two, but I don’t just ever take an off- season to rest. I’d rather back off to less intense paddling for a spell, which allows me to focus on technique, which is very important.

When setting your goals for the year, how do you prepare your training schedule? My focus is a little different from some of those young guns on the tour. I generally do not plan my year around a single event or championship these days. Instead, I enjoy the travelling and camaraderie of the racing circuit, and like to maintain competitiveness in the big international races. Generally this means that throughout the season I gradually build up the frequency, duration and intensity of my training sessions, so that during the heart of the racing season I feel my best. You can see an example of one of my training weeks here. I think the next big race is Mauritius in May, so I will gradually build on my training intensity leading up to that race.

Do you believe in building

Oscar Chalupsky coaching the finer points of racing at a clinic.

an endurance base early in the year? Building a base has its place in training. But to be honest, I have stopped that kind of stuff as I have a long and historic base built on decades of training. We have no real “off season” in Durban either, so there is no real need for that type of periodization. Some of the younger guys looking to make a career of the sport may have adopted that strategy. We have an article about periodization here.

If someone was training in the off-season (no racing) should long, slow paddling with lots of miles be the focus to build a base, then add speed work later on in the year? Yes for paddlers who do have an off-season, whether self imposed or

because they live in an area that does not support year round racing, this is a smart way to get going again. In addition to putting in longer, slower miles early in the season, before the racing starts, paddlers should use that time to really focus on their technique. This is such an important part of improving as a paddler, and is too often neglected.

How do you make sure not to “burn out” to early in the season? Keep the intensity a little lower early on. It’s also smart to limit the frequency and duration of your training session until your fitness starts to improve. Some of this can just be based on feel, if you are tired then rest! An effective tool you can use is a heart rate monitor. Your heart rate will let you know if you are recovering effectively, and training at an efficient intensity.

Weyerhauser AuSable River Canoe Marathon Ready for 2010

Organizers for the AuSable River Canoe Marathon are well into plans for another record field for this year’s race that will run July 24 - 25. The returning champions of 2009, Andy Triebold and Steve Lajoie, are entered and looking to defend their title against 90 other teams from all over the country and Canada. Teams have entered from as far west as Washington to the east coast states of Massachusetts and New Hampshire. The primary sponsor remains Weyerhauser Structurewood Mill of Grayling. Their continued support of the marathon by this local mill continues to put the AuSable River Canoe Marathon as one of the premier paddling events in the world. “It’s a tribute to the race communities and sponsors of this event to see continued growth and success in North America’s toughest, richest non-stop canoe race,” said Phil Weiler, marathon spokesman. More information can also be found on the marathon website, www.ausablecanoemarathon.org. 38

Racers from Missouri claim first-place finishes in new South Dakota kayak race Carol Heddinghaus and Bryan Hopkins were the firstplace finishers in their respective solo competitive classes in the first-ever South Dakota Kayak Challenge. The new race was held May 29-30 on the Missouri River in South Dakota, Nebraska and Iowa. Heddinghaus, from Rolla, Mo., finished in 11 hours, 59 minutes. Hopkins, a Columbia, Mo., native, finished the 70-mile race in 10 hrs., 6 min. In competitive tandem results, Phil Reed and Mitch Anderson, both of Oakland, Iowa, finished first in 11 hrs., 19 min. Mixed tandem winners were Yankton, S.D. natives Rick LaBrie and Pam Swier, finishing in 14 hrs., 30 min. Ninety-eight participants registered for the race; 87 started; 23 did not finish.

Overall winner, Bryan Hopkins, paddling his custom painted Epic V10 surfski.

In the adventure classes, winners included Matthew Perkins of Meckling, S.D. and Kris Niermann of Maple Grove, Minn., in the men’s and women’s solo categories. Tyler Labelle and Derek Lonergan, of Red Deer and Calgary, Alberta, respectively, won the adventure class men’s tandem race. Perkins finished in 11 hrs., 15 min., while Niermann climbed out of her craft after a 13-hr., 22-min. race. Labelle and Lonergan finished in 11 hrs., 51 min. in their canoe. Complete results are available at the race website at this link: http://sdkayakchallenge.org. Race organizers plan to host the event again in 2011 and will soon announce the dates for next year’s event. For more information, call race founders Jarett Bies at 605-941-4940 or Steven Dahlmeier at 605-864-9011.

Allan Chow O I L PA I N T I N G S

www.allanchow.com

Click on painting to see more samples

Big Muddy

An iconic perspective of Kansas City Skyline from the river. If youâ&#x20AC;&#x2122;ve raced the Missouri River 340, these are lasting images in your mind.