Improving paddling technique is essential for efficiency, speed, and endurance in a marathon-distance canoe race. Below is a structured plan to enhance your paddling technique over 8 weeks, focusing on key components such as stroke mechanics, balance, and efficiency.

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8-Week Paddling Technique Improvement Plan

Key Areas of Focus

1. Stroke Mechanics: Improve the power, efficiency, and consistency of each stroke.
2. Core and Body Position: Develop strength and posture to maximize stroke efficiency.
3. Boat Control and Balance: Enhance stability and maneuverability.
4. Pacing and Efficiency: Learn to maintain an efficient cadence for long distances.

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Weekly Structure

• Paddling Technique Drills: 2–3 sessions per week.
• Strength and Flexibility Training: 2 sessions per week.
• Video Analysis/Feedback: 1 session every 2–3 weeks (if possible).
• On-Water Practice: Include at least 1 long paddle focusing on integrating techniques.

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Weekly Plan

Week 1–2: Foundational Technique

1. Focus:

   • Learn proper stroke mechanics.
   • Develop awareness of posture and balance.

2. Drills:

   • Catch Drill: Focus on clean blade entry at the start of the stroke.
     • Practice 20 strokes on each side, ensuring the paddle enters vertically and near the canoe.
   • Slow-Motion Stroke:
     • Perform strokes in slow motion, focusing on each phase: catch, power, exit, and recovery.
   • Core Engagement:
     • Practice paddling while engaging your core to prevent relying solely on arms.

3. Strength/Flexibility:

   • Core exercises (planks, Russian twists).
   • Stretch hip flexors, shoulders, and hamstrings.

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Week 3–4: Power and Engagement

1. Focus:

   • Generate power through the torso and legs.
   • Smooth transitions between stroke phases.

2. Drills:

   • Torso Rotation:
     • Emphasize twisting your torso during the stroke to engage larger muscles.
   • Stroke Count Drill:
     • Paddle 20 strokes with maximum power, followed by 20 strokes at a steady pace.
   • One-Sided Paddling:
     • Practice paddling on one side to refine power balance.

3. Strength/Flexibility:

   • Add resistance training (e.g., resistance bands or weights).
   • Include yoga or dynamic stretching for flexibility.

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Week 5–6: Balance and Efficiency

1. Focus:

   • Improve stability and maintain an efficient stroke cadence.
   • Refine paddling rhythm for long distances.

2. Drills:

   • High Cadence Drill:
     • Increase stroke rate for 2 minutes, then recover at a slower cadence for 2 minutes.
   • Edge Control:
     • Practice paddling with subtle weight shifts to improve canoe control.
   • Partner Feedback:
     • Paddle with a partner to observe and correct each other’s technique.

3. Strength/Flexibility:

   • Focus on single-leg exercises (lunges, step-ups) for balance.
   • Stretch the lower back, hips, and shoulders.

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Week 7–8: Race Simulation

1. Focus:

   • Integrate all components into a race-like scenario.
   • Build confidence and consistency in technique over long distances.

2. Drills:

   • Race-Pace Intervals:
     • Paddle for 10 minutes at race pace, recover for 5 minutes, and repeat.
   • Buoy Turns:
     • Practice sharp turns around a marker to improve boat handling.
   • Simulated Race:
     • Paddle a shorter course (e.g., 10 km) focusing on maintaining form and efficiency.

3. Strength/Flexibility:

   • Maintain strength with lighter resistance and more reps.
   • Focus on active recovery and mobility exercises.

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Additional Tips

1. Video Analysis:

   • Record your paddling technique to identify areas for improvement.
   • Compare your form with instructional videos or work with a coach.

2. Paddle Fit:

   • Ensure your paddle length and blade shape match your body size and paddling style.
   • Experiment with slight adjustments to find what feels most efficient.

3. Breathing and Relaxation:

   • Practice rhythmic breathing to stay relaxed and efficient during paddling.

4. Feedback Loop:

   • Continuously seek feedback from experienced paddlers or coaches.

Boats

NYPRA welcomes all human-powered watercraft to participate in races, fostering an inclusive and diverse community. Below is an overview of common and less-common boat types. Detailed descriptions of boat designs can be found here. The number of options can be confusing, but the key is to try everything out until you find something that is comfortable and fun. If you dont have a boat that you want to try, just ask! Paddlers are eager to talk about and demonstate their boats and gear.

Canoes

Canoes are versatile, open-top boats propelled with single-bladed paddles. They come in various configurations, each suited for different racing dynamics:

• Solo (C-1): A lightweight, nimble canoe for single paddlers, requiring advanced technique to maximize speed.

• Tandem (C-2): A two-person canoe offering increased speed and the challenge of synchronized teamwork.

• Four-Person (C-4): Larger canoes relying heavily on synchronized paddling, ideal for team-oriented races.

Kayaks

Kayaks are typically steered with a rudder and propelled by double-bladed paddles. They are categorized as:

• Open Kayaks: Narrow, less stable designs often used by advanced paddlers.
• Sport Kayaks: Wider and more stable, these require less experience for competitive paddling.

Recreational Boats

Recreational is the “anything goes” category, ideal for participants who want to race for fun or try unconventional options. Examples include:

• Heavy, stable, aluminum, Royalex, or plastic boats
• Hybrid paddleboards
• Unique DIY watercraft

Stand-Up Paddleboards (SUPs)  

SUPs are flat, surfboard-like craft propelled with a long single paddle. They require balance and core strength and are less common in inland races but add a dynamic visual and technical element, and increase the endurance challenge.

High-Kneel Canoes

These specialized sprint racing canoes feature a design where paddlers kneel on one knee and paddle on one side. Narrow and demanding, they showcase exceptional skill and athleticism.

Outriggers

Outriggers include a secondary float (ama) attached to the hull via lateral supports (iako), offering excellent stability in open water. Common types:

• OC-1: Single-paddler outrigger canoe.
• OC-2: Two-paddler version for enhanced speed and teamwork.
• OC-6: A six-paddler canoe designed for long-distance, open-water races, especially in wave-prone conditions.

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Paddles

Each boat type pairs with a specific paddle design:

• Canoe Paddles: Single medium size blade with a short shaft.
• Kayak Paddles: Double blades sometimes with a "wing" design.
• SUP Paddles: Long-shaft paddles with a small blade designed for standing paddlers.
• High-Kneel Paddles: Single-bladed paddles with longer shafts and large blades for maximum leverage.
• Outrigger Paddles: Similar to canoe paddles but with larger blades and often crafted from a combination of wood and composite materials.

Design, materials, layup, and price vary greatly, but no boat or paddle is lesser than another. Try different things, and learn! It's all about being on the water and having the paddling spirit. Boat types and paddles cater to a wide range of skills, interests, and racing styles, ensuring there’s something for everyone on the water. Whether you're a seasoned racer or a casual paddler, NYPRA’s community has a place for you!

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Hydration Systems

Using a drink system that allows you to hydrate without letting go of your paddle can save you valuable seconds. Most paddlers use a two liter bottle with a long hose attached, with a bite valve to prevent your drink from siphoning. Drinking from the hose is efficient and time saving.

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Personal Flotation Devices (PFDs)

Paddlesport specific PFDs from brands like Mocke and Viakobi are designed for comfort and performance but adhere to international ISO standards, not US Coast Guard approval. In general, you want to look for a brand that is comfortable, low profile and does not hinder shoulder, arm, and torso position and movement.

PFD Tips

• Race conditions may require you to wear your PFD.
• If not wearing it, secure the PFD to your boat for easy retrieval in the water.
• Ensure it won’t accidentally fall out during the race.

Check out the Paddlesport Links page to find out more about gear and where to purchase. Southern Tier Canoe offers a variety of accessories (browse here). For expert advice, Jeff and Laurie can guide you to the best solution for your needs.

Mental Preperation

• Visualize
  • Run through the race course and break it down into segments. Think about getting to the next point instead of just the finish. Focus on making it through tougher segments, like shallow water, strong currents and upstream.
• Have a gameplan
  • Know your and your competitors strengths and weaknesses. Play to your strengths, like if you are light and nimble, take the lead during upstream shallow water segments and try to drop your competitors. If you are heavy and strong, make your move in deep fast water, or wait to the finish and try to win the sprint.
• Relax and stay focused
  • Have fun and don't psych yourself out. Utilize relaxation techniques before the race, like deep breathing, muscle relaxation, and meditation. During the race, keep a clear, sharp mind and pay attention. Make an effort to anticipate the next move or three. Keep your head in the boat, and if racing with a partner, your end of the boat. Trust that your partner is doing their best, and work together as a team with positive and supportive communication.

Wake Riding 

Drafting behind or alongside another paddler saves significant energy—potentially 20-30%. Here's how:

• Side Wake: Position your center of gravity just ahead of where their stern wake starts.
  • If you’re not getting splashed by their paddle, you’re too far away.
  • Side wake gives the best energy savings, but be cautious—they may crowd you, scrape you off at a buoy, or maneuver to disadvantage you.
• Stern Wake: Get as close as possible without bumping. Stay alert:
  • Veer off if they slow down suddenly.
  • Be ready to sprint if they try to drop you.
• Optimal Drafting Spot: Ride the stern wake of the lead boat while simultaneously catching the side wake of other competitors. This position offers great energy savings but can trap you if they stop or change course.

Competitor Tactics

• Expect others to try forcing you to lead. For example, they may pause to drink or refuel, making you overtake. If this happens:
• Pass quickly and widely to avoid giving them your wake.

Shallow Water Challenges

• Avoid shallow areas (less than half your boat’s length in depth) to minimize drag—often called “suck water” if it doesn't play to your advantage. 
• To lose a competitor on your wake, sprint through shallow sections if you have the energy.

Upstream and Downstream Strategies

• Upstream: Stick close to the bank to avoid strong currents, but balance this with staying out of shallow water.
• Downstream: Stay wider on bends to remain in the faster current.
• Identify eddys and currents and use them to your advantage. They can offer an extra boost of speed or throw a competetior off your wake.

Turning Tips

• Boats with rudders can usually out-turn rudderless boats
• Consider cutting inside the lead boat on a turn to take advantage of their draft and use their wave to push you around.
• Stay adaptable and watch out for sudden movements - other boats may use draw strokes or other techniques to outmaneuver you.

Energy Mangement

• Managing your energy levels is critical. This is best learned during practice paddles. Learn to know your body, and recognize when you are tired before you get tired. Practice eating what you plan to eat in a race.
• The basic rule of thumb is dont dig a hole you cant climb out of. Meaning, conserve and maintain your energy until it is best utilized to win the race.
• Everyone's needs are different, but look to ingest around 50 grams of carbohydrates per hour. This can vary depending on effort and body type. Higher effort, more fuel, lower effort, less fuel. You want to be careful to not over fuel and get sick. For extremely long races, also consider adding protein and other foods for a more balanced intake.
• Avoid over caffeinating, especially in longer races.