SUP Race Training with Karen Wrenn

We caught up with professional paddler Karen Wrenn from Portland, OR the current champions of the 100-mile paddle NYC.  We wanted to learn a little about how she trains for races.  

Photo: John Wrenn

How many weeks before a race do you start your training focus?

I like to go into race season with a solid mileage base.  So, when it comes to training for an upcoming race I'm not worried about the miIeage and can focus on the next race's specifics.  About four weeks leading up to a race is when I focus in on that race.  The week before the race I should be tapering, so the three weeks before that is the real hard core part of the training.  Because I already have my mileage base dialed in I can focus on race techniques like buoy turns, interval training, sprints and race starts. 

Where do you train? Who do you train with?  

I train on the Willamette River, about ten minutes from my house.  The river is pretty mellow most of the time and is great for flat water training.  I always train by myself.  I like the time to myself so I have to use my training watch as my training partner, so I can judge my speed and to push myself. 

Photo: John Wrenn

Tell us about your training: daily, weekly, cardio? Food?  

I love to train, so that helps a lot in the overall training program.  I try to be on the water three to four days a week.  I'm a big runner and use running as my main cardio base and run about three to four days a week.  I work out with a trainer in a gym two days a week where we focus on circuits.  We will do something to elevate my heart rate and then add in weights and balance and a lot of body resistance work.  So, as you can see, I am usually doing some sort of daily doubles.  Then, the dreaded rest day, It's hard to take a day off, but it's so important.  Food plays a huge role in the training.  I have to make sure I am getting enough of the right protein and carbs to keep my body fueled and ready to rebuild and recover for the next days training.  Also, I am all about hydration.  I believe hydration is the key to being recovered properly. 

I do a lot of distance and ultra-distance races.  The training for my ultra-distance races, like the 100 mile paddle NYC I did last summer, is a whole 'nother animal. Just my training paddle sessions can be up to eight hours straight on the water. It's a big time commitment.  Hydration and nutrition become a key component of the training and racing.  I have to train with my nutrition and hydration to figure out  how much I need and how my body will react while I'm under that much stress.  It's been a lot of trial and error during training sessions, but a key part, so that I don't bonk, cramp or get dehydrated.

Race week I begin my tapering.  I usually do some sprintis and race starts on Monday of that week.  I will go for a run or mellow workout with my trainer on Tuesday. Wednesday, I will go out for a mellow distance paddle and that's it for training that week.  Thursday, is usually the traveling day to the event.  Friday, checking out the race course and getting on the water for a mellow paddle to get a feel for the water there.  I try to eat really clean race week and stay really hydrated.  The morning of the race I will generally eat oatmeal with chia seeds, bananas and honey.  About an hour before the race I will take few bites of a NOW energy bar? During the race, I always wear a CamelBak with water and electrolytes. 

Check out training tips and awesome photos of Karen Wrenn in the new issue of Boarders Magazine available now! 

Photo: John Wrenn

New TSR Paddle by Sawyer Paddles

There are a couple companies out there with home made products right here in the US.  Sawyer Paddles is one of them.  American made and hand crafted canoe and oar paddles since 1967 and now a focus on paddles for the fastest growing watersport in the world.  All of the SUP paddles are designed in house and the chief designer just happens to be the owner of the company.  Zac Kauffman tells us that "most of our designs come mainly out of trial and error, but with many paddlers in the company it's quite simpler to design, build and test."

What's new for Sawyer is a focus on racing and after picking up new team rider Mo Freitas they have definitely starting to make a name for themselves in the SUP world.  There racing paddles are the best of both worlds really, a mixture of wood and carbon fiber for both power and longevity, not to mention lightness and the prestine look of wood itself. Sawyer paddles is the definition for craftsmanship in the paddle industry.    

The TSR is there product of choice for overall performance as well as racing featuring a carbon fiber blade with laminated Western Red Cedar and an edging similar to ABS called Dynel Toughedge.  It also features an oval carbon shaft and an ultralight wooden grip.  What is unique and different than other paddles is the angle of the blade itself.  While the industry standard seems to be around 10 degrees +/- 2, Sawyer has gone with a 7 degree flat blade design. "The seven degree bend came primarily from our canoeing background" says Zac.  "We wanted to keep the angle slight for a smooth catch and release on each paddle stroke."  

Be sure to check out Sawyer at paddlesandoars.com for more info.

Mo Freitas at Typhoon Lagoon in Orlando. 

Capturing Great Lakes with Beth Price

Beth Price has found her passion in the cold and windy months on Lake Michigan.  Bundled up in warm winter gear and even a wetsuit Beth ventures into rare and uncharted photographic territory and what started out as a personal project has now turned into an inland surf masterpiece.  Her work is chilling and her pictures are inspiring and revealing.  Be sure to check out more from her website:  bethpricephotography.com.  

How long have you been shooting sports photography?  

I never really shot sports photography until recently.  What happened was the great beauty and meaning I find in the natural landscapes around me merged with my outdoor, active lifestyle and my career as a photographer.  I am in awe when I witness a serious athlete surrounded by a stunning, natural backdrop.  To me, it’s an art form.  The challenge is then for me to understand the sport enough so I may accurately translate the artistic edge with the technical. 

When I look through some of my first surf photographs, although aesthetically pleasing, they wouldn’t wow a surfer.  It’s taken time for me to learn what components make a good surf photograph which is why I held off at first in sharing my images.  I wanted to build a portfolio I was proud of and that the surf community would embrace.

Photo: Beth Price

How and when did you get into SUP/surf photography?

It began as a personal project. I was questioning the direction of my career and needed an outlet.  An artist friend challenged me to pick up my camera for and shoot as if I’d never make any money from what I photographed.  Then one day I heard that people were surfing on Lake Michigan so I decided to investigate and that’s when I realized that I had found my personal project.

I’ve become rather obsessed with fresh water surfing.  It took awhile for me to feel confident enough to share my work for a variety of reasons.  Mainly I wasn’t sure if I wanted to turn my personal project into part of my career.  When I realized I did want this, I had to learn what truly makes an exceptional surf photograph - one that’s portfolio-worthy and that I wanted to share. 

Recently my work has been gaining more attention.  One of the first emails of encouragement I received was from a surfer.  All it said was “Awesome PICS Beth!!! Keep shooting!!!”  I sat at my computer, had a good cry, then typed back, “Thank you!!  I will.”

Photo: Beth Price

What kind of camera do you use and how do you keep warm?

My main camera system is Canon.  I use a 5D Mark III and a variety of L series lenses.  Sharpness is critical to me so I’ve invested in my glass.  I also recently invested in a Liquid Eye water housing system.  

When shooting from shore I keep warm because I know how to layer.  It’s a serious matter to me because when I’m cold, I’m useless. I’m pretty loyal to the Patagonia brand.  I have an entire layering system built mainly around their clothing and I’m not being paid to say this nor am I being given free product, although I wish I were!

In the water I’m grateful for the two wetsuits that were given to me.  Neither one is warm enough for winter conditions so I’m saving up and doing my research. I’d love to be able to jump in the water any month of the year.  

As far as surfing in the great lakes goes or big lake surfing how do you plan your shoots for last minute surf?

It’s tough when the surf is last minute.  Often times I am able to rearrange my schedule but sometimes I simply do not make the surf if I’m committed to something else.  I joke that I may lose my day job over this, but in all seriousness, I am in the process of figuring out how to make this a greater part of my day job.  I try to plan as much in advance as possible by researching the weather and communicating with a circle of contacts I’ve made.  These new friends are reliable and I am extremely grateful to have gained their trust and expertise. 

Photo: Beth Price

From your perspective, how have these sports grown?  Do you see more and more people getting into wetsuits in the winter?  

In just a few years I’ve seen a good deal of growth in this community so I can only imagine what other photographers have seen.  My friend Loukas talks about an epic wind summer in the 90’s. Typically there isn’t much wind around here in July and August, but that summer Loukas and his friend Blake surfed up and down the Lake Michigan coast and were pretty much the only ones out there.  It makes me drool thinking about it.

Currently a windy day in the spring and fall months (or a rare windy day in July or August) means the water is filled with people surfing, SUPing and kiteboarding, meanwhile the shoreline is full of beachgoers and swimmers.  It can become crowded so it’s important on these days to be especially aware of your surroundings and to be extra cautious.  Once the snow flies, it’s a ghost town.  Last December there was a day when there were two surfers in the water and myself on shore.  It was worth it.  The conditions were magical! 

Can you tell us something interesting about your experiences and/or connection to the lake surfing world.  Have you tried it out?

First off, I cannot say enough about our surfing community on the Great Lakes.  My new friends are kind and encouraging and have embraced the fact that I’m out there trying to take the most meaningful photos that I can.

I may have gone about it backwards.  I first began photographing surfing and now I’m learning to surf.  Although I own a custom shaped board (Fresh Surfboards/Loukas Berthea), I don’t take it out often.  If I’m out there I want to be shooting versus surfing. 

When I’m at the ocean, that’s when I surf.  I don’t have as much desire to shoot saltwater surfing.  I like my fresh water niche and in general feel more comfortable in fresh water.  Last winter I traveled to Playa Grande in Costa Rica to learn more and to practice and this winter I’ll be in El Paredon, Guatemala for a few days sharpening my surfing skills. 

 https://www.facebook.com/BethPricePhotography

Paddleboard "Jeep Pull" with LakeSet Fitness

Nate Richard, paddle pioneer/fitness innovator/founder of LakeSet Fitness, has discovered a new training technique that will take your SUP strength and power to the next level.  

After years of training and competing Nate has discovered that peak performance can only be obtained when adrenaline is at its max, when the body is shocked and a life or death situation is on the line.  On Sunday January 26 on Lake Grapevine, TX a life or death situation was on the line.  The situation:  a Jeep stuck deep in the mud and slowly sinking to its demise.  But after years of training Nate was prepared for the worst and quickly grabbed some rope and his custom 404 racer, attached one end to the front of the Jeep and the other to his waist and tried to save the Jeep’s life.  In doing so he was unsuccessful, but while he failed to save the Jeep he succeeded in discovering another new workout program to add to his lineup.  “I’ve never had to use every ounce of my strength like this before.  One week later I am still sore,” says Nate.  Nate went on to tell us that he is excited about implementing his new and innovative “Jeep-Pull” into summer class program at LakeSet Fitness with DFW Surf on lakes throughout N. Texas.    

As far as building muscle goes probably the most important aspect is muscle confusion, or mixing up your normal workout by trying something new.  This could be the amount of weight or reps, but more importantly a completely different exercise and Nate’s new and patented Jeep-Pull is the definition of muscle confusion for paddleboarding.  Nate also informed us that, “If you are not ready for the Jeep-Pull you can try attaching some weights to your board leash or throw some bricks in a backpack.”  Even before that he recommends trying out his ropes course and land pully training before moving to the water.  The science behind the new system is moving less with more (weight).  Why paddle or run six miles when you can work hard for just one?

Connor Baxter's signature "Choke Stroke"

Check out this awesome blog post in SUP racer Connor Baxter's FAQ  section on his blog:

My “Signature” paddling technique is for sure one of a kind. Not having participated in any of the paddling sports, I had no background or training on how to paddle. One day I just started using my technique – and it stuck.

Photo by: Michel Terrien

It is super useful for short sprints to buoys, for upwind, for the starts and coming into the finish line. What I do for this paddle stroke is I slide my hands down the paddle and bend over a little and then paddle my brains out. It is very simple and really allows me to go faster.

Photo by: Michel Terrien

For a race, I normally start out with my paddle stroke to get ahead of the racers and then I put my hand back to the top. I will do my stroke whenever I feel it is needed.  My hands can be like 4 – 12 inches down the paddle shaft. It’s all in the feel of what I need at the time. 

Does the choke stroke make a difference to others? I hear from people who try my “choke stroke.” For instance, I recently got this comment from Cody W:  

"Wanted to pass along thanks for making the choke up stroke more accepted. I was paddling the SEAPaddleNYC on Fri and with a headwind of 17mph with gusts to 30 the only thing that worked for me was choking up and getting down. After the race a paddler came up to me to thank me for showing him the technique. I guess he was behind me and wasn’t going anywhere until he choked up too. Just passin along the cheers since I picked it up mainly from watching you and Annabel kill it. Thanks!” -Cody W

Check out more awesome blog post & tips from Connor Baxter's blog http://blog.connorbaxter.com/faq-talk/

Photos by: Michel Terrien

Chicken! Paddleboarding French Bulldog

Remember Chicken the paddleboarding French Bulldog from the first issue of Boarders Magazine? You can get an exclusive look at paddleboard phenomenon, and cutest dog ever, Chicken in his new calendar benefitting the French Bulldog Network.  Their mission is to rescue, rehabilitate and re-home French Bulldogs in need from commercial breeding kennels, import brokers, public shelters, private rescue groups, owners, and Good Samaritans.  "Our organization is comprised solely of volunteers who nurture and foster these dogs, as well as provide education and training. Our goal is to place healthy and happy French Bulldogs into forever homes.

http://www.frenchbulldogrescue.org/

Please donate $20 for a calendar  to help Chicken and FBRN towards their goal of selling 250 calendars.... in-turn giving $2500 to the French Bulldog Rescue Network! 

 Buy the calendars here: Chicken's Calendar 

Glide SUP- Keiki kid durable SUP board.

Glide SUP announces the release of the Keiki kids stand up paddle board.

The Keiki kids board is designed specifically for young paddlers. The Keiki features the patent-pending Glide Surface Shield for maximum durability. 

Salt Lake City, Utah, 11/1/2013 – Glide announces the release of the Keiki kids specific stand up paddle board. The new Keiki is 8’4” long, 28” wide, and weighs 15 lbs. Manufactured in our Salt Lake City facility and featuring Glide’s patent-pending Surface Shield construction, plant based bio resigns and recyclable EPS core the board is aimed at the younger generation of paddlers. This SUP is designed to perform in all conditions and water types while lasting for years under the strenuous abuse caused from family use. “With the growing number of young paddlers, there is a growing market for a long lasting versatile stand up paddle board that is shaped and engineered for their smaller frames and weights” stated Glide lead shaper and designer Ken Driscoll.

“Glide’s Keiki is made using our GSS construction. All of Glide’s boards are made in the USA using plant based resins and low VOC recyclable EPS cores. The patent-pending Surface Shield coating provides a maximum level of protection to the board; it is designed to handle rock impacts, paddle strikes, and drops. 

The Keiki is designed to handle kids up to 120lbs and only weighs 15 lbs. Featuring Glide’s custom, full-sized deck pads and FCS self regulating vented handle, the Keiki is a great addition to any families quiver of boards.” 

“We designed the Keiki to meet the growing needs of family paddling groups. Our goal going into this project was creating a small, lightweight, durable, and affordable board. Via our domestic factory, we designed and tested the Keiki and came up with this solution: a kids board coated with GSS, made with lightweight eco friendly materials for a retail of $625.00. I am glad to say, we blew our goal out of the water!’

Only Glide can produce a board that is kid-strong, kid-sized, and kid-priced. The Keiki kids board can be tested and purchased for a low retail price of $625.00 through our network of dealers and distributors, email inquires to info@glidesup.com

For additional information, contact;

Ryan Mullen

Glide Paddlesports, LLC.

888-927-9405

801-447-6940

Ryan.mullen@glidesup.com

www.glidesup.com

Glide SUP is the largest manufacturer of Stand Up Paddle and Surfboards in the Americas. Based in Salt Lake City Utah, Glide handcrafts each board using modern surf and SUP manufacturing techniques. Only the highest quality, eco friendly products are used in the manufacturing of our boards. Our biomass certified resin and locally produced EPS cores are easily recycled so our impact on the environment in minimal.

Sunset Paddle

Just a few pictures from our sunset paddle!