Waterways are like a magnet to me. There is nothing, absolutely nothing more pleasurable than floating along a waterway in a natural energy craft. It is the only thing that brings me closer to nature. Your senses somehow heighten as your mind and body relaxes with the quiet flow of the most powerful force on land…water.

-Gail Austen OAM.

Ok…what do I do now? Where do I start? Well let’s make it easy for you to climb on board for better health and more goodtimes.

Get fit and go canoeing…don’t go canoeing to get fit. That’s what the experts say…well if that’s the case, I guess I would never have started. Canoeing has lead me to my fitness and has initiated the desire to get out there on the water and enjoy the feeling of physical and mental well-being.

Just in case you would like to get yourself into a better shape, the following exercise programmes, which are excerpts from a fabulous book called “Aerobics FOR WOMEN”, may be as useful to you as they are to me.

Well here goes…

We all have staircases somewhere in our lives or an exercise bike lying idle.  How about keeping a skipping rope or a place to walk.

Stair climbing Exercise Program (30-39 years of age):

Week	Round Trips (Av. # per min)	Duration (Minutes)	Freq/Wk	Points/Wk
1	5	2	5	-
2	5	3	5	-
3	5	4	5	-
4	6	5	5	5
5	6	6.3	5	7.5
6	6	7.3	5	8.25
7	6	8.3	5	10
8	7	7	5	11.25
9	7	8	5	13.25
10	7	9	5	15
11	8	10	5	22.5
12	8	11	5	25

Cycling Exercise Program

Cycling is just great…mountain, race, tour, bmx, the list is endless and the equipment mind boggling.  You can hook into a bikeway almost anywhere these days and with the right safety equipment and some caution on speed, you will be in for the ride for your life and travel further and further afield.

Week	Distance (miles)	Time Goal (mins)	Freq/Wk	Points/Wk
1	2	13	5	-
2	2	12	5	-
3	2	10	5	5
4	3	17	5	7.5
5	3	15	5	7.5
6	4	22	5	10
7	4	21	5	10
8	5	26	5	12.5
9	5	25.3	5	12.5
10	6	31	5	15
11	7	36	4	22
12	8	42	4	26

Basic Paddling Technique

Aim: A paddling technique which is efficient and will move the boat a long distance for each stroke.

1. Learn the correct movements, preferably from a coach. We will go through the basics below.
2. Practices the correct movements so that eventually you can paddle fluently without jerks or unnecessary actions
3. Continually think about the correct movements so that you do not develop bad habits.

Once you’re on the water, there are better ways to exercise for your cardiovascular system and here is a simple plan for a three week stint.

Some Canoeing Basics

Set up is most important. The nose should be slightly down lifting to even as you begin to move forward. The seat and footrest have to be located accurately to get the most out of your craft.

Be sure the paddle is the right length for you so give this a try to be sure, the classic rule is to comfortably rest your fingertips at the blades, while holding vertically.

After the basic approach, you have to take into account, craft type, water, paddle design and speed, to reach your maximum potential. It is simple! The shorter the paddle, the quicker you rotate (surf), longer means slower rotation (marathon). Beware though, the blade size is critical, particularly with the propeller design.

Give my work out a try and if you find it too hard, simply halve it and build up gradually.

By the way…How to paddle is also helpful and the following tips for canoe and kayak strokes could be very handy when you find direction a little hard to master, or you simply want to travel more efficiently.

1. Holding the paddle

Technique

1. Initially the grip is as shown, with the elbows square, but after a month, move the hands in an inch on either side (mark with tape)
2. Hold the arms horizontal, wrist straight, right blade vertical to ensure that it will enter the water at the right angles.
3. Left blade will have the blade facing up

Faults

1. Hands too close or too wide
2. Grip not symmetrical
3. Grip too tight.
4. Pulling shaft with less than 4 fingers.
5. Wrist not straight

2. Seating and body position

Technique

1. Free yourself from the boat
2. Sit naturally with torso straight
3. Knees slightly raised and 1 inch apart.

Faults

1. Back slumped
2. Leaning forward or backward
3. Knees too high (well above cockpit)
4. Knees to low – should not completely straighten during the paddling

3. Twist of torso

Technique

1. Twist of trunk should provide 80% of power, 20% provided by the arms
2. Trunk twists as arms are moving and the twist is assisted by the movement of the bottom, legs and slight push on foot bar, alternatively by each foot.
3. Your paddle in the forward pull position should reach the same point on both sides of your craft…simply mark those points and make sure you are paddling to your maximum and evenly.
4. When you PULL, its’ the shoulder first, stomach second and a straight arm pulling through. Sit up, look ahead, oxygen enters open spaces easily and you need plenty of it.

Faults

1. Angle of twist too small
2. Stiff, immobile legs and knees
3. Moving head from side to side

4. Pull of right arm

Technique

1. Aim is to pull as long a stroke as possible
2. Sink blade close to boat and as far forward as possible
3. Keep arm straight, trunk twisted and pull first part of stroke with trunk muscles, gradually using arm muscle as well.
4. Pull is almost horizontal line with a slight dip in middle until the hand is next to hip.

Faults

1. Shorter than maximum stroke.
2. Arm bent at start of pulling
3. Blade too deep in water in middle and end of stroke
4. Blade too far from boat
5. Whole blade not in water
6. Blade not square to stoke.

5. Lift of right arm

Technique

1. A rapid movement three times the speed of the pull, lifting the blade from the water, hand ending 6 inches sideways from shoulder.
2. Correct movement makes a sizzling sound and blade is turned to make left blade square of the next stroke.

Faults

1. Too slow, no sizzling sound
2. Right hand moves forwards instead of straight upwards.
3. Muscles remain tense.

6. Push of left hand (occurs while right hand is pulling)

Technique

1. Should be almost horizontal
2. Finishes slightly across mid-line of boat and grip of last three fingers loosened slightly.

Faults

1. Pushing too early before other.
2. Pushing downwards instead of horizontally

7. Drop of left blade to water:

Technique

1. Position in diagram should be achieved before starting drop of blade
2. With straight arm, drop blade with increasing speed to enter water

Faults

1. Starting drop before reach position in diagram
2. Slowing down blade before hitting water
3. Whole movement too slow.

Now we are all ready to head off

Is it hard to learn to Kayak?

May I suggest as a starting point that you look around your local area for a creek and a recommendation to always choose the higher tide on time of reasonable rainfall in Australia, depending on your location. Canoe trails are readily located by contacting your local authority.

You may want to adventure into something more exciting like the bay, the coastline or fast moving water. Well here’s where you begin to need company or some sound advice and your local canoeing association will direct you to courses and supervised trips which will open up a whole new world for you.

How can I try Kayaking to see if I like it?

Goodtime provides craft at no charge for testing on our local Norman creek. (A refundable deposit is required.) Here is your chance to test drive a wide variety of kayaks to see how you like it. We also hire and if you decide to buy at the end of your trial run, you get the hire money back as your deposit on your chosen craft. Call into Goodtime to discuss with us your needs and we will advise you on which craft suits you. Take a craft to the local canoes trail for a few hours at no cost and make a choice.

What’s the social life like?

Join a club and participate in the many activities organized with other like-minded people including marathon racing which is without doubt, the very best way to get to know the waterways anywhere. They do have novice classes so don’t feel intimidated by the speed at which some of the hot shots travel. There is a place for everyone in canoeing…We all started somewhere.

For more information and advice - Contact GOODTIME on (07) 3391 8588

What are the differences between whitewater kayaking, sea kayaking and open-top kayaking?

Whitewater kayaks are used for swift water such as rivers. Whitewater kayaks are short and designed to turn quickly so you can maneuver quickly. Touring kayaks (including sea kayaks, open water kayaks) are much longer than whitewater kayaks. They are effective in paddling through waves and move straight forward efficiently, but do not run as easily as whitewater kayaks. Open top kayaks have no cockpit to sit inside. Some open-top kayaks are used for surfing ocean waves. Other open-top kayaks are used as a platform for swimming, snorkeling, scuba diving or swimming. Just think of them as Big Toys.

Flat water kayaking includes mid length craft that are light and stable. The all rounders can try all aspects of the sport without pushing the limits in this area.

We have the most economical choices!

For some social adventurous activity, Goodtime was instrumental in the foundation and organisation of many events in Queensland. Two main events each year in canoeing, the Brisbane Valley 100 and the Bremer to Brisbane Race are but two of the many events now run by Queensland Canoeing held in October and July each year. Funds are raised for canoeing and the QLD Spastic Welfare League and other bodies like SES, WICEN and Lions. You can enter as a novice or in a pair even if you’re game to go on your own. For more information on these and many other events you can see the Queensland Canoeing website.

Do you have to know how to Eskimo roll the kayak to go kayaking?

Eskimo rolling is a great safety skill. For challenging conditions such as whitewater or kayaking in large ocean swells, it is important to learn to roll. However, you can enjoy kayaking in less challenging conditions before your roll is perfected. You will normally be introduced to the roll when you take a basic kayaking class. Most people require additional rolling practice or lessons to learn this skill. Rolling is based more on balance and co-ordination than on strength. With patience and practice, rolling is not difficult to learn.

Besides Kayak, what else will I need to get started?

For whitewater kayaking you will also need a paddle, a helmet, a personal flotation device (PFD) and a spray skirt (for desks kayaks).

For touring or sea kayaking, you will need a paddle, a PFD and a spray skirt.

Sport and recreational kayakers (minnow-type kayaks and open tops) will need paddles, PFDs and flotation too. (Spray skirts are optional for sport kayaks.)

How do I choose a paddle

If there was definite answer, we’d give it to you. But the fact is, choosing a paddle is largely a matter of personal preference. Our best advice? Try a number of different paddles and stick with the one that feels best.

Here are some general rules of thumb that may help your decision. Keep in mind a paddle is an extremely important piece of gear that can make or break the pleasure of a full day on the water. So take the time to decide what works best for you.

When choosing a whitewater paddle: Shorter paddles work best for beginning boaters, rodeo playboating and shallow creeking. Longer paddles work best for advanced boaters or when you need more power on big water. If you’re paddling a Torrent (which is wider than decked whitewater kayaks), you’ll need a longer paddle (210+ cm).

When choosing a touring paddle: Paddle size is highly dependent on boat size. Wider boats often work best with longer paddles. Open top kayaks are often easier to paddle with a longer paddle. It you paddle fast (i.e high stroke rate), a shorter paddle may be more efficient.

However, we need to add the general rule of thumb and that is to stand and measure the kayak paddle to the top of your ginners without stretching and to bring the canoe paddle under your chin. You will need some expert advise here as arm length to body length…craft width..desired speed, all then have to come into the calculations. Ask the experts at Goodtime. They will advise you.

What should you take with you when you go kayaking?

Always take your PFD, spray skirt and paddle with you. For whitewater or surfing, take your helmet too. Your kayak should be equipped with flotation (but that generally is stored in the boat). Take a spare paddle, sunscreen, water bottle, snacks and first aid kit. For sea kayaking, you should also take your signal kit and bilge pump. Dress appropriately, in synthetics or wool. Cotton is not recommended for water sports. Take along a paddling jacket, it’s always a little colder than you expect! Pack your kayaking gear in dry bags, pelican box or heavy zip lock bags. Clip it to your whitewater boat, or put it in the hatch of your sea kayak. Be sure to preserve our natural area’s by using minimum impact skills when you’re kayaking (and always pack out your garbage).

How do you get the kayak on top of your car rack? Can I load myself?

There are many different methods for carrying and loading kayaks. One way to carry your kayak is by placing the upper cockpit on your shoulder. Another method is to lift it canoe style, holding it by the thigh braces. To load the boat onto your car by yourself, stand behind the car and rest the bow of the kayak on your rear car rack bar or roof. Move to the back/stern of the kayak (hold onto it!), then lift the other end. If you are concerned about scratching your car or kayak place a towel on the roof or rack for protection. (Minor scratches do not harm the kayak). Tie your boat securely to the roof rack. Run bow ad stern lines directly to your car with only minimal tension. (These lines are just insurance, in case the lines holding your boat to the rack loosen). Too much tension on the bow and stern lines can distort the shape of your boat.

Yes, Goodtime is a Roof Rack Stockist and Authorised Fitter.

How should you store a kayak?

The best way to store your boat is on end, upside down or on its side.

Be careful if you hang your craft by the grab loops. It it’s plastic, it may bow in the centre. Properly constructed fiberglass craft can easily be stored this way bit don’t put gear in the craft with this method, whatever it is made of always ensure that the grab loops are secure as you may have dislodged the inner stays in your last trip.

Goodtime will always advise you and supply racks and idea’s for storage.

Paddling Workout

Breathing:

There are two types:

1. In with one stroke and out with the next stroke.
2. Unrelated rating

The first system has the advantage of regulating the air intake relative to the number of strokes – the more strokes, the greater the number of breaths.

Workout for Good Health and Goodtimes

This is a great program for anyone who wishes to do long distance paddling, either racing or recreationally. You will actually do less distance in your training, work harder in a shorter time, but get the best result possible.

If you want to win the Hawkesbury Classic or the Murray Marathon, this would be a good starting program.

Warm Up 3kms – go hard 7kms. 

(Code – 60 = paddle hard count one side only – 20 – paddle soft count one side only x 5 = 5 Sets).

(60/20) x 5	Float 10kms	Float 10kms
(20/10 x 10) x 3	20km Race Pace	20km Race Pace
(80/40 x 3) x 3	(10/10.15.20.25.30.25.20.15.10) x 3	(10/10.15.20.25.30.25.20.15.10) x 3	Note 1.
Float 10kms	Rest	Rest
20kms 75% effort	(40/15 x 5) x 4	(40/15 x 5) x 4	Note 2.
(10/10.15.20.25.30.25.20.15.10) x 3	(20/10 x10) x 4	(20/10 x10) x 4	Note 3.
Rest	(80/40 x 4) x 3	(80/40 x 4) x 3
(1km / 1km) x 4	Float 10kms	Float 10kms
(60/20 x 6) x 3	20km Race Pace	20km Race Pace
(20/10 x 10) x 3	Rest	Rest

Note 1 Feel free to halve or double your effort
Note 2 Go hard goal - 42 strokes per minute
Note 3 Minimum exercise days – 3***

You are best to paddle at least in a pair or against a time and record efforts, so that maintaining the programme is easier.  Plan programme to suit requirements, for instance, around race dates, or maybe 4 day training weeks instead of 6 day as above.

I cannot always get to the surf and it is not always working when I can, so I have alternatives for the water.  You can start with…How many laps can I do in fifteen minutes in the local pool?

Bodysurfing is refreshing in the ocean as is surfboard riding, wave skiing and boogie boarding, the latter being a lot of fun for the whole family.  Some of these sports take a lot of time and require a fair amount of skill and natural balance is a great asset but just going for a dip in the ocean, has rewards that only those who have tried it, can get the feeling and it does not matter whether the surf is working or not.

Week	Distance (Yards)	Time Goal (mins)	Freq/Wk	Points/Wk
1	100	3:15	5	-
2	150	4:00	5	-
3	150	3:45	5	-
4	200	4:30	5	7.5
5	250	5:45	5	10
6	250	5:30	5	10
7	300	7:15	5	12.5
8	350	8:00	5	15
9	400	9:00	5	17.5
10	450	9:30	5	20
11	500	11:30	5	20
12	600	13:30	5	25

These are swimming and cycling programs I’ve had for years and were written for the 30 to 39 years age group..once again it’s just a case of tailoring the program to suit your particular firness status. (Sorry about the miles it’s been around for a long time).

Stretches

Back Stretches

The stretches here are quite simple once for your back, the one area that causes problems for everybody at sometime of their life.

Minimum – 20 seconds
Maximum – 5 mins total

Shoulders – Back – Arms Stretches

It is better to under stretch than to overstretch.  Always be at a point where you can stretch further and never at a point where you have gone as far as you can go.

Well, hopefully some of this information has inspired you to have a go…get out there and get right into it at whatever level you wish. All I can say is that my life has been happier, healthier and there have been more good times simply because I go paddling.

Hope you have many good times as well.

Goodtime

The canoe and Kayak Company – Since 1971

29 Ipswich Road, Woolloongabba Q 4102
Phone: 07 3391 8588
Fax: 07 3891 1029
Free Call: 1800 177 403
Email: info@goodtime.com.au