Pure Light 5 km SUP Paddle - NFoS

Two weeks out from the Pure Light 5 km SUP Paddle

Start to sharpen things up - thinking about speed out of the blocks and speed to get into or onto peoples board wash.

Sub- Phase: High resistance acceleration on board

Training Theme: High aerobic Speed

Small bungie around board to create drag - this could be a leg rope dragging in the water behind the board.

Drills & Skills are important so make these a center point in your warmup & cool down

Warm up: 

10 mins - normal paddle focus on technique & power at catch of the stroke

Session:

6 x 10 meters 2 mins Rest Interval (RI) 100%

4 x 12 strokes 60 secs RI - (12 strokes on the same side) 100%

Cool down:

2 x 5 min easy paddles 60 sec RI

Kick Turns

Walking the boards

Rodeo Turns

New Group Session for Stand Up Paddle Surfing Australia

Welcome to The Stand Up Paddle Surfing Australia Group Classes.

This is a Class designed to incorporate ladies of all ages and backgrounds who wish to:

• Increase Fitness
  
• Improve Core Development
• Enjoy Regular Exercise Activity
• Cross Train
• Stay Fit
• Health & Well-being

Ladies Core Fitness Group:

Monday / Wednesday / Friday

8:30 am Set Up with 9:00 am Start

The number of sessions may vary depending on the individual

90 min Group Session

AIM: To improve stroke technique through the use of competitive stroke development and co-ordination drills / skills.  This level also caters for the mature SUPer who wishes to stay fit and healthy, cross- train or compete at a  SUP Paddling event.

Mum's & Toddlers:

Thursday

8:30 am Set up with 9:00 am Start

This is a new group with one session per week now available:

60 min Group Session

AIM: To cater for the Mum's with one water wise toddler who wish to stay fit and healthy, improve stroke technique, mobility & fitness with a group of similarly situated Mum's in a more social, leisurely and enjoyable environment.

Contact Chris for bookings:

0412 175 217

The Unwritten Rules of Surfing

As a member of the surfing tribe, it is of great importance that you obey the unwritten rules of surfing at all times.  These rules have been handed down from generation to generation because they are based on safety and common sense, and because they promote a community- based fellowship among all surfers. By obeying these rules, you will help to keep Noosa or anywhere an enjoyable place to surf!

• The person closest to the breaking part of the wave has priority and right of way.  Exception: If someone is up and riding, getting onto the wave behind that person does not give you right of way. In other words, the first person on a wave has priority and right of way.
• The person farthest out or waiting longest has priority and right of way. Exception: If someone is consistently paddling out to the farthest spot and catching wave after wave while others wait, that is call wave hogging and the persons' priority is revoked.
• When conditions are fairly low-key, the first person who paddles for a wave or calls for it as priority and right of way. Do not expect this to apply in crowded conditions.
• Do not drop in. Dropping in is taken off on a wave in front of someone who is already up and riding it.  (If you are a thoroughly competent surfer, you may be able to take off on a sectioning wave when there is someone already on it, but only if that person is a great distance behind you, you are 100% certain that the person will not be able to make the section, and you will in no way interfere with the flow of that surfer's ride. When there is any doubt, DONT DROP IN.)
• When caught inside, if you need to get past a wave that someone is riding, always paddle behind them on the white water side. Yes, you will probably get stuffed for the sake of someone else's ride, but it is far better to tumble around in white water than to be hit by a board. (Never assume a surfer will sacrifice his ride to avoid hitting you, as some may not care and others may not see you.) Do not paddle in front of someone unless you are ABSOLUTELY CERTAIN that you will be at least 20 feet in front of them.
• Do not kick out, bail out, or release your board in a manner that puts other surfers at risk.
• Give respect to gain respect.
• Give away a sweet wave to somebody you don't even know. This will make you an automatic member of the GROUNDSWELL SOCIETY, an organisation dedicated "To every surfer who gives someone else the wave when they didn't have to."

On a Right Hand breaking wave "Y" surfer has the right of way while "X" surfer is breaking the rules by dropping in.

On a Left Hand Breaking wave "Y" surfer has the right of way while the "X" surfer is breaking the rules by dropping in.

Stand Up and be Counted

The 2009 Global Surf Industries Noosa Festival of Surfing will open with a 5 Km Stand Up Paddle Board Race from Loins Park to First Point. The Course, which includes the still waters of the Noosa River, a crossing of the Noosa Bar and a Triangular Course around Laguna Bay, will showcase a traditional Hawaiian water sport that has enjoyed a tremendous surge in popularity in the past few years as a fitness activity.

The First-light Stand up Paddle Race will be held from 3pm on March 15, immediately before the festival's official Hawaiian opening ceremony and blessing of the waters.  Festival Director Phil Jarratt said he expected to be flooded with entries, after forms were posted on the festival website on the weekend.

"With $1000 cash and prizes on the line over three divisions, some paddlers are going to be taking this very seriously, " he said.  "BUt our main goal is to have a fun event and a great spectacle to launch the festival. Sunday 15 is designated 'water-man's day' and we'll be having some amazing exhibition and celebrity events leading into the First-light SUPS."

The Noosa Festival introduced an ocean paddle race last year, but Jarratt said the focus had been changed this year to make it more of a family event.

"Over this short but challenging course we're going to see a lot of mums, dads, kids and whole family groups having a go, and that's what our festival is really all about," he said.  Noosaville Surfboard shop owner and Stand Up Paddler Chris McCutchson will be one of those taking the race seriously and he has no doubt who will be the paddler to beat.  Despite international entries still to be confirmed he believers the surfer setting the pace will be Local Eugene "Woogie" Marsh who has been at the forefront of the sport's introduction here. McCutchson said Marsh, who is a four time World Outrigger Champion, was a powerful paddler who had excelled in long distance events since crossing over to the new discipline. "He's the power broker of paddling at the moment," McCutchson said.

Open Ocean Paddling Safety

I saw this on  the Wet Feet Blog and thought it would be good to repost it on here.

With the popularity of open ocean paddling increasing, all paddlers need to practice and communicate to others the importance of open water paddling safety measures. These include:

• Always paddle with a partner stay within close proximity of on another
  
• Always use a leash
  
• Carry a cell phone in a waterproof case
  
• Carry a whistle
  
• Carry water
  
• Practice sun protection with sunscreen, a hot or visor, eyewear, and a surf shirt.

Remember if you get in trouble, are falling a lot, or are having difficulty with the wind blowing you where you don't want to go you can always go on your knees & paddle or even prone paddle with your arms.  To prone paddle place the paddle blade under your chest with the shaft facing forwards.

The joys and benefits of distance paddling are boundless for those who have experience a good downwind run.  Lets make sure everyone can experience this without mishap.

While on a visit to the Sunshine Coast Tom Carrol had a SUP Surf out at Moffitts Beach

NFoS Week 2 Program Sessions

Week 2 

This week look at increasing your intensity by 10% with an increase in Duration by 10 minutes as well.

Skills & Technique are important as perfect practice makes perfect.

Important Points:

Some people mistakenly think that the closer they follow a programme, the better the chances of top performance.  This is in fact not true.  Listen to your body first, then look at the programme, and then decide how you will train for the day or week.

Without recovery there is not improvement.  Without improvement there is not increase in performance.  Recovery is very important.

Never try to catch up a missed work out.  If it is gone, it's gone.

If conditions are right for surfing, down hill runs use them when they happen - be flexible in your programme.

Be patient.  While this programme will help your performance it generally takes two to three build-ups to get everything running really smoothly.

Warm Ups & Cool Down's are very important take the time to do both of these correctly and your training session will run smoothly.

Noosa Festival Of Surfing 6 week Training Program

The Noosa Festival Of Surfing will be holding a 5 km paddle this year on the 15th March.

To help out with training and build up to the paddle here are some Training ideas and Programmes.

Strength & Condition Training

Hypertrophy Strength Power/ Muscle Endurance

Week 1:

Monday am: 

General Fitness - Bike/ Swim/ Run

Duration: 40 - 60 minutes

Monday pm:

SUPB Surf

Duration: 20 - 40 minutes

Tuesday am:

Specific Training: SUPB 

Duration: 40 - 60 minutes

Tuesday pm:

General Fitness - Bike /Swim /Run

Duration: 40 - 60 minutes

Wednesday am: Morning Off

Wednesday pm:

Specific Training: Skills Based

Duration: 60 - 90 mins

Thursday am:

General Fitness: - Bike / Swim / Run

Duration: 40 - 60 minutes

Thursday pm:

Specific Training: Distance

Duration 60 - 90 minutes

Friday am:

Specific Training: Surf

Friday pm: afternoon Off

Saturday am:

Sport Specific Training: Skills Based

Duration: 60 - 90 Minutes

Saturday pm:

Sport Specific Training: Surf

90 - 120 minutes

Sunday am:

Sport Specific Training: Skills Based

Duration: 40 - 60 minutes

Sunday pm: Afternoon Off

Email for specific Drills & Skill that you could be focusing on -

Specific SUPB Conditioning Programme that can be done at home to help with balance & Leg strength.

Stock Paddle for Sale

Brand New Outrigger Canoe Stock Paddle FOR SALE

49.5'

SOLD

Kia Kaha OCP Club Colours

A Great way to make your team canoe look good with Club Colours

Match up Club Uniforms, Club Canoes & Now Club Coloured Paddles 

Kia Kaha Paddles Care

If you are serious about performance, only the best product will do.  Kia Kaha SUP / OC Paddles offer the best designs that are 100% carbon with specially designed T-bars, tapered shafts & Functional Blades.

Kia Kaha SUP / OC Paddles are strong, efficient, light, proven & Tested to withstand all types of conditions.  These are Stand Up  or Outrigger Canoe Paddles made by SUP / OC Paddlers.  A custom light wieght paddle which is the same paddle that is being used by: Maui Kjeldsen, Woogie Marsh, Conan Herbert, Dane Wilson, Mick Fanning, Simon Anderson, Trevor Hendy, Lisa Curry Kenny and many more water people from around the world.

Taking Care of your New Kia Kaha SU / OC Paddles

Over time, use, storage, transportation, water, and sunlight can break down the polyurethane coatings.  A deteriorated costing can lead to yellowing of the strong, but UV vulnerable epoxy blade.  Also, heavy use in rocky / sandy areas can gradually deteriorate the blade tip protection.  However, proper paddle care and maintenance can prevent this and mean the difference between a tool that remains beautiful and functional on the water and something completely different.

As expected, preventing damage is the best way to ensure your paddle serves you well for many years.  The double carbon with Uni-Carbon and resin reinforced blade is designed to hold up in difficult conditions.  However, rocks and sand can damage any paddle blade over years of use.  You should always try to avoid using the paddle to push the SUB or Outrigger canoe or pry it against rocks and sand.  This is a job for a push pole and not a Kia Kaha SUP / OC Paddle.

Even with great care in avoiding damage, it is often impossible to avoid all situations.  As stated above, the epoxy resin is very strong, but does not hold up well to UV rays and once the protected polyurethane wears down, the resin becomes vulnerable to sunlight. 

With Proper Care, your Kia Kaha SU / OC Paddle will last for years.  Kia Kaha carbon fiber SUP / OC Paddles are designed with sufficient reinforcements in the tip to allow small dings or chips to be sanded or filed out.  Blades that become blunt from hard use can also be sanded or filed.  By inspecting your paddles after each use and after a hard hit, you may be able to catch any damage early when repair is easy.  All Kia Kaha SUP / OC Paddles are made in three Pieces so a part can easily be replaced.

If you look carefully, you can see the solid carbon fiber edge that goes around your paddle blade.  You can sand or file this solid edge.  After the bottom edge is sanded a few times, it will be slightly thicker and more durable.

On the front face of all SU/ OC paddle blades towards the sides & bottom or small dots.  This is a normal result of manufacturing.  It will not affect paddle strength or performance.

Always protect your paddle from direct sunlight when it is not in use.  A paddle bag provides the best overall protection from ultraviolet light.  If you stow your paddle immediately after using it, you won't drive off without it - or over it.

Sand your paddle using wet sandpaper.

Keep the blade edges sanded or filed smooth.  Smooth edges gives you a clean, quiet entry and keep your paddle layers from coming apart.  Be careful not to sand through to the Balsa Core.  Exposing the Balsa Core to water can damage the core.

If you get a puncture, crack or hole in your paddle, dry the paddle.  Water will damage the core.  You need to get it repaired by a professional repairperson ASAP.