Archive for April, 2012

Increase Your Paddling Race Performance Through High Intensity Training

Sunday, April 29th, 2012

I was lucky enough to attend the premier of  the movie  “Decade of Dominance”  recently in Newport Beach, CA, which was a fantastic review of the run-up to Jamie’s historic 10th win at the Molokai2Oahu World Championships in Hawaii in 2011.

While describing Jamie’s commitment to SUP and Paddleboard training, his exercise physiologist mentioned that part of Jamie’s edge stems from a genetic advantage which allowed him to paddle harder, faster and longer than his competitors. It seems that although Jamie trains incredibly hard on both a stand up SUP and a paddleboard and has perfected his paddle skills, he is fortunate to be born with a very large left ventricular stroke volume of the heart.

In cardiovascular physiology, stroke volume (SV) is the volume of blood pumped from one ventricle of the heart with each beat. An average person’s SV is around 70ml while Lance Armstrong, an example of  the pinnacle of endurance, has a SV around 200ml. During rest and exercise, your heart must continuously pump blood throughout your body. Of the numerous factors of cardiovascular strength, stroke volume represents the volume of blood pumped from one chamber of the heart during a single heart beat. A strong heart produces a greater stroke volume than a weak heart and pumps a greater volume of blood per minute. Regardless of your volume during rest, stroke volume must increase to meet the physiological demands of exercise.

Of course, not all of us are genetically gifted and therefore for stand up and paddleboard paddle athletes concerned about performance, should consider incorporating high-intensity interval training into their training regimen. High-intensity interval training has been demonstrated to increase VO2MAXlactate threshold, stroke volume, as well as improve HDL (the good cholesterol). So in short high-intensity interval training holds huge benefits for you and your game.

Stroke volume is intimately related to cardiac output (cardiac output=stroke volume x heart rate) which is the volume of blood pumped by the heart in a minute. Higher cardiac output means that more oxygen can be delivered to active muscles. As you may have guessed, stroke volume and cardiac output are linked to VO2max.

Endurance athletes rely heavily on the body’s aerobic (oxygen consuming) abilities.  As exercise intensity increases, so does oxygen consumption. As intensity increases there comes a point at which the intensity continues to rise without the associated rise in oxygen consumption. The plateau that occurs is defined as VO2max. This plateau is the maximum aerobic output for a given person at a given level of fitness. This is the rate limiting factor for endurance athletes.

For sprinting during starts, finishes or bridging gaps, the glycogen stored in the muscles are the primary sources of energy, and the byproduct of the rapid breakdown of glycogen is lactate (often incorrectly referred to as lactic acid). Although the role of lactic acid is currently in dispute,  for the purposes of this discussion we will assume that the Lactate threshold (LT) is still highly relevant – it is the point at which the body can no longer remove (metabolize) lactate from the blood at a rate that matches lactate production.

OK so for us mere mortals what if we could find a way to increase both VO2max and LT?  It turns out that high-intensity interval training (HIIT) is the answer to this problem. The results of a study performed in Norway in 2007  indicate that HIIT increased VO2max as well as SV by a significant amount. A 4×4 minute interval or running at 90-95% of your Maximum Heart Rate for 4 minutes with a 3 minute active recovery at 70% was significantly more effective than the 15/15 interval or 15 seconds of running at 90-95% and 15 seconds of active recovery , although the latter did increase both VO2max and SV too.

A subsequent study demonstrated that HDL (the good cholesterol) can be increased through interval training. While total cholesterol didn’t change, the overall cholesterol profile did shift.

Take a look at the training regimes of legend paddle trainers Mick Di Betta at DiBetta Training and Roch Frey at Multi Sports and North County Paddlers, I can tell you first hand that HII is being implemented across the board and has been for many years. If you haven’t already jumped on this amazingly effective method of training, this may be just the time to do it.


Aerobic high-intensity intervals improve VO2max more than moderate training. Medicine and science in sports and exercise (2007) vol. 39 (4) pp. 665-71

Journal of strength and conditioning research / National Strength & Conditioning Association (2009) vol. 23 (2) pp. 587-92

Check out our paddle picks

molokai camelback for supCheck out the new Molokai and Baja LR hydration packs from Camelbak

Maliko Downwinder Seas 10-12ft

Tuesday, April 24th, 2012

Open ocean surfing on the Maui Maliko run!

Watermans Paddle for Humanity – Win a pair of Hobie Poloraized Sunglasses

Monday, April 23rd, 2012

Gone are the days of spending $300+ on quality sunglasses, thanks to our good friends at Hobie Polarized!  Hobie makes the best sunglasses in the world for watersports.  From paddling to fishing, top watermen and women choose Hobie Polarized.

Join the entire Watermans Paddle for Humanity crew in our appreciation for these quality sunglasses and do yourself a favor by scoring some of these great glasses.  There are two ways to win:

#1 – Comment or ‘Like’ the  Watemans Paddle for Humanity Facebook page.  ( A men’s and women’s winner will be chosen the Thursday before each stop of the PFH National Tour.  The glasses being given away will be featured on the Facebook page before each event.

#2 – Attend a Paddle for Humanity event for multiple chances to win during the post event raffle at the Kona Brewing Co. after-party. (

Get some Hobie Polarized glasses and open your eyes to the world beneath the waves.


Video – Advanced Paddle Steering Strokes

Friday, April 20th, 2012

SUP Paddle Technique series #6- steering the board, this video goes over the basic steering stroke and more advanced steering techniques including the crossbow turn and kick turn aka pivot turn.


Video shot by Robert Stehlik and Len Barrow to go along with our Zen Waterman project. Please also follow their blog. Mahalo for watching!

Video – Namotu Island World Paddle Challenge 2011

Friday, April 20th, 2012

In 2011 the Waterman League and Namotu Island held the first Namotu World Paddle Challenge event as the opener to the 2012 Stand Up World Series season. Join Kai Lenny, Connor Baxter and a host of other top Stand Up Paddlers as they paddle for the win in both the Slalom Surf course and the Long distance Down wind race.


2012 Paddle For Humanity Schedule

Wednesday, April 18th, 2012

In case you haven’t heard via the grapevine the world’s top paddlers have committed to compete in the first stop of 2012 Watermans Paddle for Humanity on April 28th, in Dana Point, CA. Molokai-2-Oahu world champions Conner Baxter and Jamie Mitchell will be joined by elite athletes Chuck Patterson, Rob Rojas and Slater Trout in showing their support for the award winning philanthropic race series. Chuck Patterson is headlining Saturday morning’s event, and will be unveiling the “Chuck Patterson Signature Series Rally Race” – a unique format designed to challenge the skill, fitness and adaptability of each athlete.

Download Poster [pdf]


So here are the schedule of Events for the Dana Point Paddle For Humanity 2012

Pre Event Activities – Friday April 27th  

4:00 PM –  Afternoon Social Paddle – Doheny State Beach: Come down Doheny and for a casual open paddle with friends. Paddlers meet at 4:00 in south lawn (by restrooms and lifeguard tower)

Website  | Map and Directions

6:00- 9:00 PM – Kona Brewing Pre Event Party Vivo Lounge  – Double Tree Doheny: Come enjoy a cold beer, check-in for the event or just hang out and talk story with 10x World Champion Jamie Mitchell, World Champion Slater Trout, BOP Champion Conner Baxter, Paddler Extraordinaire Chuck Patterson and others from the paddling world. Jamie Mitchell will be showing clips of his new movie “Decade of Dominance” and Chuck and Slater will be showing clips from their new movie “H2Indo”…. The folks from M2O will be showing the full video of the 2011 Molokai 2 Oahu World Championship race as well… There will be raffles and giveaways all night including a complete SUP package from SUPATX, Paddles from Quickblade, glasses from Hobie, Ocean Minded Gear and more. The event is all ages, open to the public and there is no charge to attend.

Website  | Map and Directions

Event Day – Saturday April 28th 

6:00 AM – Lot Opens: Please do not try to get in earlier; you will be turned away until 6:00 AM.

7:00- 9:00 – AM Registration Open: Come on down and signup on the sand if you have not already registered for all or one of the three races happening today. Registration will be on the grass on the south end of Doheny State Beach Park, look for the large Kona Brewing Tent.

8:00-3:00 – PM Beach Expo Open: The expo is open to the public and will feature gear and products from some of the top manufactures in the sport. There will be some Demo’s available as well.

8:00-12:30 – PM Races Are On: Starting with the Olympic 5k first race hits the water at 8:00 AM. There will be a 20-minute break between races and race start times may change, to be early and be ready as it will go fast.

Tentative Race Schedule

8:00 AM – 5k Paddle Starts

10:00 AM – DOT Race Starts (This is a 1 Hour Race)

11:20 AM – Paddle Rally Starts

1:00 – 4:00PM Awards and After Party: Come enjoy the sounds of Aloha Radio, Cold Beverages from Kona Brewing on the beach at Doheny. We will start the awards 20 minutes after the last finisher of the Rally crosses the line. The music and fun goes to 4:00 PM….

Location: Doheny State Beach

Website  | Map and Directions

Points of interest:

• Parking will be open at 6:00 AM (You will not be allowed in the lot before 6)

• Rate is $15 for the day (free with state parking pass)

• Parking is on a first come first serve basis (we do not guarantee parking)

• No reserved or vendor parking • NO vehicles on grass or sand (pack a cart and bring some extra bodies)

• Easy load in – load out area for before and after race

• NO Alcohol on beach or in loading areas. All beer must remain in marked area ONLY

. Violators are subject to fines and arrest.

Register for Paddle For Humanity 2012

More about the Paddle For Humanity