Tuesday's FRL Focused on Improving Stroke Technique for Increased Speed
Tuesday's FRL took place in under cloudy skies (and even a little drizzle) but the cooler temps were offset by a workout that elevated heart rates and sweat glands. Coach Mike Wang led 10 OPC members in dockside warm-up exercises before leading a series of on-water exercises designed to improve paddling strokes and speed. We raced between buoys with an initial focus on the number of paddle strokes, then worked to reduce that number (without sacrificing speed). Other sprints included stopping halfway to do 10 squats in preparation to further involve one's hips in the power phase of a stroke (ask Mike about the "air hump"). Another sprint entailed stopping halfway to do 10 pushups. The final sprint included everyone racing, but with Coach Mike and more experienced paddlers racing with their paddles upside down - even with just the t-grip in the water Coach Mike still came in 2nd place! Keep coming to FRL and one day you, too, could power your way through the water with your paddle upside down . . .
Join Us on Tuesday Evening, Oct. 17, for the Next FRL Practice.
We leave from Mike's Dock. The practice is from 5:30pm (arrive at 5:00pm) to 7:00 pm. We hope you can make it! Please sign up on TeamSnap. Also, please remember that Coach David Wells will return to lead another FRL Practice on Sunday, Oct. 22 at Crissy Field (details below). A don't miss event!
Bay Area Beauty
OPC members took advantage of beautiful fall weather conditions over the weekend to enjoy the great outdoors and justify all the overpriced everything we pay to live here in paradise. Helen took her sister from N.C. out on the water and Monique joined them. Alan also enjoyed the sunshine in Ballena Bay. Eva went under the water to dive in Monterey. Jo K. didn't get on or under the water but admired calm seas from a Santa Cruz beach. Sarah paddled a bit further from home in Big River in Mendocino, while Karen paddled the furthest away in Spain (jelly!). The upcoming weekend's forecast promises more ideal conditions, so get your paddle on - these outdoors aren't going to appreciate themselves! You can also get some practice in for the upcoming weekend races in the Bay Area as well as the Nationals in Long Beach in November (see below and TeamSnap for details).
Cool Clothes for Cool Weather Paddling
It's beautiful now, but cooler weather is coming. Cold temps are no reason to avoid the water, though, and Coach Jo K. has some advice on how to prepare for cold weather paddling. One word: Layers, layers, layers. One word so nice she said it thrice.
Jo finds that a farmer wet suit (no sleeves, long legs), wool long-sleeve shirt, booties, a beanie, and a splash jacket gets her through fall/winter paddling. When it's really cold, she'll add full-fingered gloves. Farmer wet suits are typically sold in 2/3 millimeter thickness, while full suits (long arms, long legs) come in varying thickness. If you are thinking of a bay crossing or surfing, then a full suit of 4/5 millimeter thickness should be sufficient for the Bay Area.
Late fall conditions are perfect for Coach Jen Fuller's trick of a long-sleeved wool shirt. Karen turned us onto 32-degree shirts from Costco, which are not wool but have some of the same properties (at a very reasonable price). Avoid cotton for your layers at all costs! Unless you like being cold and uncomfortable, in which case go for it!
What Jo really likes for winter is the NRS splash jacket. She finds the splash jacket keeps her warm (with appropriate layers underneath) and protects her from the wind after she falls in (always a given!). She keeps her splash jacket under her board bungies until she needs it. Jo also keeps her tootsies warm with booties, and suggests wearing wool socks underneath for comfort, warmth, and to make post-paddle beer taste better (ask Rob about this one). Zoey always wears footwear when she paddles as she likes having something to protect her feet if she needs to kick off the pipe when helping someone who gets too close or launching in a mucky area (talking to you, Red Rock!) Booties or footwear are a good investment for all weather.
Coach Jo's last and best tip for staying warm during the cool seasons: paddle! Create some body heat by moving your body!
And speaking of fall paddle clothing . . . don't forget the Witches on Water Paddle on October 29 (see below). Get your costumes together now!
Challenged by the Wind? Mike's Paddle Offers Great Courses on Learning to Paddle into the Wind!
Let's be honest. Wind and waves are a regular part of weather in Alameda during the summer. It tends to be less windy in the morning and picks up during the day. However, sometimes it can be windy all day. During the summer, most of our paddling outside of the Lagoon is going to include active water, wind and likely waves. So, what can we do about all of the wind and waves? We can learn to enjoy paddling in the wind, and to do it well! Because truly, to fully enjoy all of the amazing paddling we have in the Bay Area, it is necessary to become comfortable on active water.
Mike's Paddle has four level of classes for paddling in the wind. Many of you having taken our Level 1 and 2 Classes, which are prerequisites for the higher level courses. Level 3 is "Into the Wind," Level 4 is "Intro to Downwinding," Level 5 is "Intermediate Downwinding," and Level 6 is "Advanced Downwinding." Taking these classes will definitely help you build your skills.
Also, don't forget to come out and get lots of practice! Look for paddling opportunities on WhatsApp, create your own group of friends or paddle on your own. The more you go out and paddle, the more opportunity you have to practice the skills you have learned in the Level 1 and Level 2 classes, and the better prepared you will be for Levels 3 through 6.
To find out more about these classes, go to Mike's Paddle or chat with Kristine or Alex while you are hanging out at Mike's.
Other Ohana FRL Events - Weekly Tuesday Evening Practices and Monthly Sunday Morning Practices.
The Ohana FRL offers a series of fun training paddles to work on skills and fitness. To elevate all members that attend, we try to stick together as a large group, but sometimes split off into different groups for different skills, paces or to have sessions with a visiting coach. All levels are welcome, but highly recommend taking the Level Up Clinics if you are a newer paddler.
Tuesday Evenings from 5:30pm to 7:00pm (arrival time: 5:00pm) - Mike’s Dock. Please sign up on TeamSnap.
Sunday Mornings - See upcoming events below or Ohana Paddle Club calendar events for dates and locations. Please sign up on TeamSnap.
Here Is a Note From Our Very Own Mike Wang About the Upcoming USA SUP National Championships, Which Will Be Held in Long Beach, CA, Nov. 9th - 11th!
"Hi y’all! I’m excited to share with you that the USA SUP National Championship will be in Long Beach in Nov 9 - 11. https://usasup.org/NatChamps!
I’m one of the executive board members of this grassroots non-profit now with more than 300 paddlers across all over the nation. This is the first national championship we’re hosting and please don’t let the name scare you. It is open to everyone! The format is very similar to many other races around the country ranging from a 1 mile challenge on inflatable (free and available to all, gear included), 200M sprints, all the way to 5K and 10K races. I’m signed up for the sprint and 5K as I’m still healing from my long-time bicep injury.
Many of our local paddlers are already planning on going. All Mike’s Paddle staff will be there (Mike, Kristine, Levi and Alex), Annie Myers, David Wells, Jie Jiang, and we’re looking for more!
What’s really great about this event is that you are going to meet everyone around the country who are into the same sport. In addition, for us amateurs (fortunately or unfortunately), many national and international pros are not able to attend this year because the ICF Championship is in Thailand just a week after and they have to go train beforehand.
I’m stoked to make this happen for all of the paddlers in the country as well as Ohana Paddle Club. To support logistics for the race, I’m going to rent a big box truck, outfit it with racks and drive it down to Long Beach. The truck will have rental race boards for those who are coming from afar as well as space for you who just want to fly instead of driving.
I have made the following spreadsheet for all rental boards as well as transport boards so that you can contact us to make a reservation. Please text 415-295-2925 and let us know your information and we will send you an invoice for the transport $150 round trip." Here is the link to the spreadsheet.
Other Upcoming Events!
Sunday FRL - Sun., October 22nd
Coach David Wells
St. Francis Yacht Club, 99 Yacht Road, San Francisco 94123
9:00am-11:00am (arrival time 8:30am)
Please sign up on TeamSnap.
Witches on Water - Sun., October 29th
Annual Costume Aqua Parade
Mike's Dock
9:30am - 11:30am (arrival time 9:00am)
Please sign up on TeamSnap.