Paddle Fitness

I realised after my first Gower trip that without getting a lot of the more specific seakayak techniques down, I am going to be a liability to myself. So in order to avoid this I thought I'd better get my act together and practice and keep on practicing. However what I didn't want to do is just bimble around without any focus.

For now I've decided to use Cardiff Bay as my training ground making it in effect my gym. Hopefully by practicing here I'll be able to get out a do some of the sea journeys that have inspired me. One area I definitely need to improve is my fitness.

There is a plethora of information about paddle fitness out there on the web, ranging from gym based specific moves to theory's that you don't have to do anything more than just go paddling, now that sounds my kind of exercise. After thinking about it, I realised that I wouldn't like to run out of oomph when I hadn't quite made it back to shore because I've paddled further than I'm used too, or struggle to carry my boat down the beach or lift it onto the roof rack.

So I decided that I needed more of a general purpose programme to get me going, something I could adapt as I got stronger and didn't need membership of expensive gyms or the need for equipment. This is what I came up with.


Running/Jogging
I aim to run for thirty minutes. If like me you couldn't run for thirty seconds start a run walk programme that will build you up slowly enabling you to run for that 30mins, you'll be amazed at the progress you will make.

Strength

For this, my choice was simple circuit training. For an all over workout without equipment you can't go far wrong, if it's too easy, add some more exercises of your choice. Or do the circuit 2 or 3 times through.

• 20 Squats - This helps with raising your pulse.
• 20 Push ups -If you can't do twenty, then do what you can, rest and do some more until you do twenty.
• 20 Burpees - These are a great all over workout
• 20 Bicycle crunches -  One crunch would equate to both left and right sides
• 20 Leg Raises - don't rush, do them slowly under control for added benefit.

Swimming

 

I use a swimming pool for this one. I'm not sure how this would work for wild swimming but I guess if your into that then you'll already have your own routine.

 

Think of how many lengths you can swim in one go, lets say it's 4 for the ease of explanation.

 

Swim 1 length and rest for a few seconds at the end of the pool,

Swim 2 lengths together and then rest, just enough to get your breath back

Swim 3 together and rest again

Swim 4 rest, then 3 rest, 2 rest and then 1.

 

I find doing this reduces the tedium of just doing lengths, vary your stroke as well for added benefit.  

 

Warning Speed Humps

Today I decided to go to the gym, that really big expensive one, the one between Cardiff and Penarth known locally as Cardiff Bay. I had only a few hours to spare so I get going early hopefully before the city rises

Not everyone is asleep though!

I launch from the slip on Jim Driscoll Way in Grangetown and paddle up the Taff. This is a really good access point for using the bay but unfortunately like most things, you have to pay. Currently you can either pay £5.00 for the day or get a yearly season ticket that is calculated against the length of your boat. Both are available from the harbour office located upstairs in the leisure centre, there are other access points for the bay where you do not have to pay but they involve either a little carry or an interesting get in.
 

The scenery isn't amazing along this stretch of water but it gives me an opportunity to concentrate on technique, on today's menu is vertical paddle strokes and edging. Both of which I certainly haven't sorted, sometimes when I edge, the boat turns nicely and I can navigate the bends of the Taff without using sweep strokes, other times I head towards the bank like someone has switched on a boat magnet. However it didn't take long and slowly as I paddled further upstream I gained more control of the boat.

After a short while once you pass under the Castle Street Bridge the river banks become more appealing...

but this doesn't last long, as the river gets shallower I'm forced to turn around.

Whilst paddling up the river I was overtaken by a number of rowers or is it scullers, as I paddle back there are even more coming up towards me including a woman in a dingy with outboard engine, shouting coaching instructions to the rowers, suddenly the river doesn't seem to be that wide for someone with edging issues. I decide not to pop the deck and take the camera out as my boat tends to turn 90 degrees to the bank while I'm faffing about, I didn't fancy finding out what it was like to be a speed hump.

I carry on past the get in, out into the bay concentrating on my edging. I stop and look around, the sun is shinning on the roof of the millennium centre and reflects a lovely bronze colour.

Unfortunately by the time I got the camera out the moment was gone. I head over in the direction of the Norwegian Church, is that the Black Pearl.

Maybe Captain Sparrow was kicking it back in Cardiff last night.

I decide to try and head back without getting run over,there are boats everywhere and I'm at  the bottom of the food chain. After a few heart stopping moments as I encounter the wake of a few boats (tip:-watch out for the yellow speed boats) I make it safely back to the get in where I see another paddler gearing up. I walk over and say hello, it was Peter from something called 'Glam Boaters" (I find out it is a Cardiff based kayak club) he tells me tales about a very inspiring trip he went on from Barry the other week and about his recent trip to West Wales which also sounds equally exciting, he also talks about somebody called Taran who is apparently a local sea kayak celebrity? 

Cardiff bay is not big it doesn't take long to do a circumnavigation, but its a good place to go to blow the cobwebs out, practice a few skill or just paddle without having to worry about tides etc. I know I'll be back time and time again.        

The Journey Begins

After saving up for what seemed an eternity and a bit of good luck I recently purchased my first seakayak and I've been really eager to get it out onto the water. Using bits of old river paddling kit I managed to pull together enough gear to get me going. I must stress that I'm not a member of any kind of kayak club, I  never have been. So with my river experience and a little knowledge from a few sea kayak books I decided it was time to get out there, out onto the water.      

The plan was a short paddle starting from Oxwich to Three Cliffs Bay carry on a little further and turn back nothing major just a bit of water time to see how things feel. The weather was warm and sunny, however  a quick check with the Met Office for the inshore forecast became the only fly in the ointment of my plan.  Force 3 to 4 rising to Force 6 later. I decide to travel to Oxwich and see how it looks, I was a lot later leaving than I had planned but with boat on the roof I was eventually off travelling west down the M4.

As I near Swansea the sky gets considerably overcast and I notice the trees swaying vigorously. I began thinking that obviously 'later' clearly meant 'when I get to the launch point'. But I was wrong, as I clear Swansea and head out onto Gower the sun comes out and the skies turn blue again so much for Force 3 to 4.

Perfect timing, conditions at Oxwich when I arrive, flat calm.

 

It's very hot with a slight breeze evident. Once I'm sorted I carry my boat to the water, by now I'm absolutely boiling, at this point I'm wearing paddling trousers and a wicking t-shirt. It's very tempting to get going just dressed like this however I decide against it and put my cag on, it starts getting even hotter. I haven't got the luxury of a waterproof camera so before I pack it away I take my last shot before I set off.

Check out the surf, just look at those monsters, only joking, I think even I could manage these on my maiden voyage. By the time the camera is packed I quite literally only paddle a few feet when I notice the colour of the sky has rapidly changed. Out with the camera again....

I carry on paddling towards Oxwich point. The wind is blowing form my left coming from my 10 o'clock. I keep an eye on the storm hoping that it is travelling down the channel and not in my direction. About halfway to the point I notice the sky has got even darker and appears to be heading in my direction. I decide to turn around and head back closer to shore and maybe see if I can make Three Cliffs Bay. My boat wants to trim to the wind and I have difficulty turning it through the wind. At  about this time there is a considerable drop in air temperature, the wind increases and starts being a bit pushy, things start to get uncomfortable. The sea changes colour and becomes noticeably bumpy, I am so grateful that I had put my cag on. I manage to turn the boat past the wind but through edging I've paddled an extended ark that's taken me further out into in the bay. I decide to start making my way closer to shore, the wind changes direction and is now coming from my left at about 7 o'clock. My boat starts to pick up the waves and rockets off racing them at the slightest opportunity. A bit scary at first but the Quest surfs, it surfs well, it's secondary stability is also good and provides a good bit of support, which clearly I needed otherwise it would have been swim time. White horse's appear on the surface beside me and it begins raining heavily,within a short time the shore is at hand. Out with camera.

The waves are small but sufficient to allow me to practice some surfing and broaching skills. I adopt a routine of paddling out and surfing back in, trying to make progress across the beach towards Three Cliffs Bay. Not long after I get interrupted with the sound of thunder rumbling close by, I don't chance it, Three Cliffs Bay will have to wait. I don't fancy being crispy fried if lightening starts to strike.

The weather looks as if its going to clear from the west....

I head back out and paddle straight across towards the shelter of the cliffs. The return journey was just brilliant fun, the boat was amazing riding over some waves nudging it's nose into others bringing a big smile on my face. It's a shame that in no time at all I find myself in the shelter of the cliffs.

As I get out on the beach the sun comes out and everything returns to how it was when I began..

Many lessons were learnt today on this short trip, one of which was that 'later' as in Force 6 later, really meant 'when I get to the most exposed point of the trip'  (I'm not sure if it was a 6, probably not, but that's not the point, the message was received loud and clear though)

Anyway off to the Dr's now to get the grin surgically removed. 

(Please note that I have since discovered that Oxwich Point is not the best place to go as a beginner, there lies a small tiderace at the headland. A sit on top fisherman I was speaking to in the car park told me of it, his advice, 'avoid'.