Hooked on the Outdoors : Paddling Basics

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Paddling Basics
By HOOKED™ Staff

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Whitewater kayaking is a lifelong pursuit of fun and challenge. If you’re looking for a new outdoor sport, and have heard about kayaking, now might be the time to check it out.

If you are completely new to river running, two things you will need to familiarize yourself with are river safety procedures and basic river-reading skills. Other skills--like boat handling, eddy hopping, ferrying and rolling--will come with time.

Some people learn from their peers and the school of hard knocks; but it is best for beginners to seek out qualified instruction. “Kayaking is not an intuitive sport. In fact it is counter intuitive in many respects. So a beginner can get off on the completely wrong track without instruction,” according to Kent Ford, instructor, host and author for Durango, CO-based Performance Video. “The ‘Buddy School of Instruction’ can lead a beginner astray as well. Besides, buddies tend to drag their friends out on too difficult of whitewater.”

Whether or not you take formal lessons, you will definitely need some instruction on how to roll. Dress warm for roll practice, and remember, it’s all in the hips. Without peer pressure, instruction will help you develop proper technique instead of just survival skills--and ensure your safety. Instruction should start on dry land, move into a pond or pool, and then into the river. Formal instruction will also provide you with all the right equipment and a shuttle.

PREPARATION
Preparedness is a big part of any river adventure. Especially for a beginner, know what you are getting into.

Visualize
Be mentally prepared for your outing. Visualize yourself paddling, catching eddies, and rolling. Watching kayaking videos and reading well-illustrated instructional books will help.

Be a good swimmer
Practice holding your breath underwater. Count the seconds and know how long you can comfortably hold your breath—you’ll find you almost always have plenty of time to roll up. Practice doing flips in the pool and have good swimming skills. Don’t paddle anything you are not prepared to swim. If you are swimming in powerful rapids, face downstream on your back and keep your feet up until you can swim to shore. Hang onto your paddle or throw it to shore. Don’t try to stand up in rapids—you risk foot entrapment and may be pushed face-down into the water.

Familiarize yourself with your equipment
Kayaking apparel will feel bulky and restrictive at first. The more you wear your new gear and micro-adjust it, the more comfortable you will feel on the water. Make sure you can breathe easily and move freely at the waist and arms. Know how your paddle feels in your hands and be familiar with the indexing (the flat area on the shaft that helps you orient the blade).

Eat right
You will feel better and perform better if you eat well, drink plenty of water and avoid alcohol when paddling. Pack a nutritious lunch or snacks.

Plan your shuttle
Make sure your shuttle from take-out back to the put-in is arranged properly before setting off, and always leave dry, warm clothes in the shuttle vehicle. Guided and instructional trips will often provide a shuttle van and save you extra miles.

FITNESS
Kayaking is an invigorating sport, to say the least. Keeping in shape and being strong will make kayaking more fun and easier to enjoy.

Strength
Upper body and abdominal strength are most important in whitewater kayaking. It isn’t all strength, mind you, but a strong upper body will reduce the risk of injury and give you extra power when attempting crucial moves. Abdominal strength will make rolling easier, as well as improve hip control.

Stretching
Stretching and staying limber is the best thing you can do before a paddle. Stretch out your arms, neck, torso, hips, legs and feet. This will also reduce muscle cramps. Stretching will help your muscles work more efficiently and help you avoid injuries like pulled muscles.

Cardio-Vascular
Whitewater paddling is one of the biggest cardio-vascular workouts you can get. Not only because of the aerobic activity, but the thrill of whitewater will take your breath away! Keep in shape by running or bicycling in the off-season. The other reason cardio-vascular endurance is important in kayaking is because you will be required to hold your breath underwater.