Portland Paddle Training • Portland Paddling Coach • Dragon Boat Coach • Outrigger Canoe Lessons
Paddle Training for Kayakers • Paddling Trainer for Outrigger Canoers • Dragon Boat Paddlers Coach
Training starts with the importance of exercise and sport for inner and outer well-being. Face fitness head-on and join me for one-on-one or team building programs following targeted tracks to maximize your potential.
5 Paddle Training Tracks
Pick one track or create your own personalized program based upon your needs…
1. Paddle Training Techniques
Understanding the fundamentals of technique pared with actualizing them on the water will optimize your energy, your output and your results. If you are committed to improving your technique then open yourself up to the Technique Track and understand what it means to assess what you are doing through video, pool work, land drills, and power circles. This Track will help you target and engage muscles and work on finesse to optimize your power.
2. Paddling Fitness – Fitness Training for Paddlers
A solid foundation of cardio and strength fitness makes an efficient paddler. Commit to the Fitness Track and plan on increasing your performance through cardio implementation, weight training, periodization, and on-water endurance through sprints and distance. Implementing a fitness strategy is hard work but nothing shows results more than being able to efficiently paddle with solid technique from start to finish.
3. Mental Toughness Training for Paddlers – Inner Game Training for Paddlers
Whether you are first or last in a race, having trouble doing that last set in the gym, or even getting out to complete your day’s fitness program, the bottom line is your mind is in control. Following the Mental Training Track will strengthen your inner voice by learning to combat the negative self talk, block distraction, and keenly focus on exactly what you are doing. Learn also how to achieve your goals faster by focusing beyond the goal(s) and visualizing your end result.
4. Team Training for Paddlers – Training for Paddling Teams
When on a team be a team player… Not always as easy as it sounds as this involves more than paddling together. Learn how to develop team blending, have effective boat communications on and off the water before and after a race, and what it takes to be a positive participant in a group dynamic. As a teammate or coach benefit from an extra set of eyes, new ideas, and objective feedback and follow the Team Training Track though on-water blending drills, group visualization, positive reinforcement, and constructive adjustments.
5. Time Trials Preparation for Paddlers – Paddling Time Trials Training
What does it take to burst out of the gate, respect the distance, keep your composure, and know that you have given your all for a time trial? Prepare yourself for time trials mentally and physically by following the Time Trial Track and not only have confidence in your performance beforehand but have the inner resolve to continue to challenging yourself to do better. Preparing for time trials will help you to shave off seconds, identify hang ups and help you to work on specific areas of improvement.
At the center Lori is able to teach seminars, land training for paddlers, personal training and much more.
5795 SW Jean Road, Suite C, Lake Oswego
More About Paddling Sports
About Dragon Boat Racing
Dragon boats are watercraft powered by people. Historically, they were created around the China’s Pearl River Delta region. Dragon boats were made mostly from teak wood that originated from Indonesia. A dragon boat would have many designs and sizes. However, currently, dragon boats for competitive racing are made from carbon fiber and other materials. Dragon boat racing has been traced back to a lineage spanning over 2,000 years in southern China. In 1976, dragon boat racing became an international sport starting in Hong Kong, but the history of dragon boats extends as far back as the Greek Olympic tradition. During competition, the boats feature Chinese dragon heads and decorative tails as part of a religious veneration to the Chinese dragon water deity. Dragon boating is a mixture of ritual, ceremony and religion, but the modern aspects of dragon boating is focused mainly upon the water sport. Historically speaking, various texts describe what could include human sacrifice by drowning and violence occurring between competing dragon boaters. The more aggressive side of this water sport is still speculative but the fierce nature of competition still exists. As time passed, an extra crew member was added – the flag puller. This person rides near the dragon head and has the responsibility of grabbing the flag from the lane float to mark the arrival at the finish line. It is the steerer’s responsibility to maneuver the boat within the flag puller’s reach of the flag, because if the flag is missed the dragon boat’s arrival at the finish line is disqualified. A normal dragon boat usually has 20 paddlers sitting in pairs and a drummer (caller) facing the paddlers, and a steerer (sweep) who stands at the rear of the boat. Boat sizes can very in length and as a result the size of the paddling team will change accordingly ranging from 10 paddlers all the way up to 50 or more paddlers. Dragon Boat Drummer The drummer is responsible for creating the heartbeat – the guiding rhythm – for the paddlers. By setting the cadence and using hand signals or voice calls, the drummer’s duty is to drive the crew to paddle with as much force as possible. Overall, the drummer must cause the paddlers to synchronize their strokes, and typically the drummer follows the lead pair using them as a guide. Paddlers Dragon boat paddlers face forward, seated in the boat and now use a standardized paddle featuring a surface area that has a fixed blade. This specific paddle is referred to as a PS202 pattern blade. It is recognized by its straight, flared edge along with circular, arced shoulders. The first two paddlers are known by several different terms: pacers, timers, or strokes. Their primary responsibility is to set the overall pace for the team and mark the rhythm of the drummer. The dragon boat stroke cycle is comprised of 4 parts. First, the “reach and catch” is what will begin the cycle and it begins with a set-up torso rotation and blade angle of attack. Second, the “pull” moves the paddle backward and causes the forward momentum of the dragon boat. Third, the “release” occurs when the blade is drawn upward. And lastly, the “recovery” occurs with the forward repositioning of the blade. Should the paddlers not be synchronized with the two lead pacers, the blades will hit the water fractions of seconds behind each other and will resulting in a domino effect or what is referred to as a “caterpillar effect”. In most cases, this is a novice mistake and more experienced paddlers can sense the boat’s responses to their paddling and adjust accordingly. Sweep or Steersman The sweep or steersman is responsible for guided the course of the boat using a sweep oar that is typically rigged on the left side of the dragon boat. The boat will move in the opposite direction of the oar grip. For example, a movement right will turn the boat to the left and vice versa. The sweep is the eyes of the boat and the only person looking forward on the dragon boat. In this regard, it is the sweep’s responsibility to avoid accidents and plot the course. More Dragon Boat Race Facts Portland’s Rose Festival Dragon Boat Race hosts North America’s largest Taiwanese-style boat racing. The average festival race is a sprint event of 500 meters being the most common. There are also 200, 1000 and 2000 meter dragon boat races races that are standards in international competitions. The first dragon boat race in North America was in 1983 in San Diego, CA.
There are various names for the outrigger canoe. In Filipino it is bangka. In Indonesian it is Jukung. In New Zealand Māori it is waka ama. In the Cook Islands Maori it is vaka. In Hawaiian it is waʻa. In Tahitian and Samoan the outrigger canoe is called a vaʻa. An outrigger canoe is a specific sort of canoe that features at least one lateral side support floats that are referred to as outriggers. These outriggers are fastened to at least one side of the boat’s hull. An outrigger or double-hull canoe creates extra stability because of the distance between the hulls rather than because of the shape of each hull. The hulls of outrigger or double-hull canoes tend to be longer, more slender, and as a result they tend to be more hydrodynamically efficient when compared to single-hull canoes. When compared to other canoes, outrigger canoes are usually very fast, and have a reputation for being easier to be paddled or sailed in choppy water. The paddling technique for outrigger canoes is very different when compared to kayaking or rowing. The blade (paddle) is single-sided and have either a straight shaft or a double-bend shaft. An experienced outrigger canoe paddler only paddles on a single side and uses a technique referred to as a J-stroke in order to maintain heading and enhance stability. History of Outrigger Canoes Originally, outrigger canoes were developed by people (Filipinos, Micronesians, Malays, Polynesians, and Melanesians) the Southeast Asia islands and used as transportation to Polynesia, New Zealand and as far as Madagascar during their migratory periods. The structure of outrigger canoes is actually surprisingly strong and steady; often being used as fishing and transport vessels. There are various types of outrigger canoes: the number refers to the number of paddlers (OC1, OC2, OC3, OC4, OC6, DC12, OC12). Outrigger canoes without a ruder are known as (V1, V2, V3, V4, etc) and the “V” refers to the term “va’a”. A variety of boat types exist, including the OC1, OC2, OC3, OC4 and OC6 (with the respective number of paddlers using a single-hull outrigger canoe), and the DC12 or OC12 (with twelve paddlers using a double-hull outrigger canoe, two six-person canoes rigged together like a catamaran). Outriggers without a rudder are referred to as V1, V2, etc. (where V refers to vaʻa). Outrigger canoe paddlers sit in a single line and face the direction of travel and the steersperson (steersman) sits in the final seat. The steersperson is responsible for setting the overall pace of the canoe. In Hawaii, outrigger canoe racing is actually the state sport and people ranging between ages 12-60 compete in this paddling sport. Some of the races are as long as 43 miles or 69 kilometers. However, short sprints are between 250-500 meters or 500-2,000 meters.
A kayak is a boat that requires the paddler to sit facing forward with one’s legs position in front and requires the use of a double bladed paddle. Traditionally, kayaks had closed decks but sit-on-top kayaks and inflatable ones are becoming more popular as the technology of kayak building evolves. Kayaks were originally made from animal skin (leather) and the most commonly used on the first kayaks were from stitched seal skin. The frames were made from whale bone skeletons, bones or wood. The historical evidence of kayaks being used for transportation and hunting extends as far back as 4,000 years. Some traditional kayaks were as large as 30 feet in length and used in the open sea. The literal translation of the word kayak is “hunter’s boat” or “man’s boat” because each kayak was designed specifically for the man using it. Nowadays, kayaks are made from fiberglass, metal, plastic, wood and other fabrics. The various components each have specific uses and applications such as strength, transportation, speed, flexibility, and even storage requirements. Today’s kayaks are very specialized and there are a variety of kayaks: sea kayaks, touring kayaks, whitewater kayaks, river kayaks, surf kayaks, racing kayaks, fishing kayaks, etc. The traditional design of kayaks utilizes a spray deck intended to prevent water from entering the hull and even allow kayakers to roll a kayak under water without being ejected.