Tuesday, May 1, 2012

Hawaiian Paddler Training - So what exactly is this “Molokai” race you’re doing?

So what exactly is this “Molokai” race you’re doing?

Many of you may have heard the phrase, “I’m doing Molokai”. To which you may have responded with a sincere nod of the head and knowing and respectful “ahhhh” kind of noise. “Doing Molokai” has legendary status, it’s known as one of the toughest and most exciting stretches of water to paddle, but what exactly is this race?

As it turns out, there are actually several Molokai races! All start from the island of Molokai in Hawaii and cross the Kaiwi (also known as Molokai) Channel, following the NE trade winds to the island of O’ahu approximately 50-70km away. Whist there are different formats for crossing the channel, each represent the premier long distance, open ocean race for outrigger canoeing in the world, in effect becoming a self proclaimed World Championship. The races attract an international field of top paddlers and crews contending for the prestigious titles.

There are 5 main Molokai races:
1)      The Kaiwi Channel Solo OC1 World Championship, which is a ~32 mile (~51 km) race starting from the western side of Molokai at Kalua Koi and finishing on the south eastern tip of Oahu at Koko Marina. This race is typically held in April/May each year, and in 2011 was run last weekend. Kai Bartlett was first across the line in 4:15, and Lauren Bartlett was the first female in 4:43.
2)      The Kaiwi Channel OC1 Relay, which is a ~41 mile (66 km) race also starting from Kalua Koi and finishing at Magic Island (just past Waikiki Beach) on Oahu. This is a teams/changes race, with a pair of paddlers taking turns to paddle an OC1. This is the race Charmian and I are entering! We’re hitting the water at 8:30am on Sunday, 1 May (8 sleeps away)!
3)      The Kaiwi Channel Solo Ski World Championship, was previously held in conjunction with the OC1 race, but recently has been moved to a separate weekend in May. Over the last 25 years, the ski race has been dominated by a few paddlers, including Australians Grant Kenny (5 titles) and Dean Gardiner (9 titles, and the course record of 3:21:26 set in 1997). In the Women’s division, Australian Jane Hall has won the titles 3 times.
4)      Molokai Hoe, refers to the 38 mile (61 km) Men’s OC6 changes race from Kawakiu Bay on the south western side of Molokai to Waikiki Beach on O’ahu. The race was first run in 1952 and is held in October
5)      Na Wahine O Ke Kai (Women of the Sea), is the Women’s version of the Molokai Hoe, and begun in 1979. The race is held in the weeks following the Men's race in October

What makes a Molokai Crossing special?
Outrigger Canoeing is an integral part of the Hawaiian culture, and each crossing is significant from a traditional and cultural perspective as well as representing a physical and mental challenge of endurance to take on the unpredictable, varied and often turbulent waters of the Kaiwi Channel.

As far as conditions go, mother nature has put together the perfect downwind setting! Molokai and O'ahu are conveniently positioned so that a crossing of the channel between them captures the north-east trade winds, which for many parts of the year blow a consistent 15-30kts. To top it off, Hawaii is in the middle of the Pacific Ocean, and so is just a small blip in otherwise unimpeded rolling ocean swell, built up by these aforementioned trade winds over thousands of kms. We all know that when the winds and swells align there is a lot of fun to be had!

Once the Channel is negotiated, however, there is skill in choosing the best way to tackle the coastal currents and tides off O’ahu. Luckily for Charmian and I, the tides are in our favour this year, with an incoming tide anticipated for the duration of the race (low tide at our start time of 8:30am and high tide at 3:30pm). This hopefully takes out one layer of complexity for us!
Written By Shell

Friday, March 23, 2012

Hawaiian Paddler Training By Kalani Young

Kai Barlett
If you’re an endurance paddler, Kalani Young will help you improve your performance, Kalani is a coach providing the cutting edge coaching and training for athletes. Kalani is a recognized World Class Elite OC1, OC6 paddling coach. Kalani has been coaching and paddling for more than 30 years, he has coached some of the Worlds best known Paddling Athletes.

Including World Class ChampWorld Championions like “Kai and Lauren Bartlett”, “John and Jim Foti”, “Pat and Ryan Dolan”, “Aaron Napoleon”, “Steve Cole”, “Kea Paaina”, “Dave Beck”, “Cherisse Kelii”, T-Bear Lussiaa, Alfred VanGieson.

Coach Kalani has taken individual athletes from the “Entry Level or Novice” to “Competition Level” with proven results, Coach Kalani enjoys working with people who has the passion for the sport and balancing their lives through fitness. In the last nine years his athletes has won and placed in the top six in the  
World Famous “Molokai Channel Race”.

Our philosophy is based on the the concept of developing an individual’s Aerobic System. A strong Aerobic System is paramount to achieving a higher level of fitness without the detrimental effects of high intensity training. In essence, “You Achieve More Gain , With Less Pain”.

Sunday, March 18, 2012

Hawaiian Paddler Training - The Mental Game - OC1 Canoe Training

Aaron and Kai
Ccompetition tests all our capacities; physical skill is only part of the game. It's not unusual for the conditioned athlete to come in second or third because they haven"t mastered the mental game.

Physical experts can be weakened and distracted if they are susceptible to emotional flightness or mental fuzziness.
The ancient samurai warriors recognized that, If they were to reach old age, a razor sharp mind and emotional calm must precede physical skill. Expericenced athletes usually fare well in high-pressure competitions.

They're able to control their nervous energy; centered, they don't walk around gawking at the other athletes but focus on their efforts; they' ve developed rhythms of warm-up and energy expenditure. Expericence comes from having learned the lessons of training. Some athletes gain a great deal of experience in a relatively short time. other athletes may compete for years and never be seasoned because they haven't learned the right lessons.

Inner Athletes treat both training and competition with the same respect and intensity. When they train, they apply the same mental focus and determination as if they in competition; when they compete, they're relaxed and easygoing as if they were practicing.

Competition is a test of our serenity and one-pointed-ness, a chance to show "grace under fire."

You can go to my website and get FREE training tips, advice and the latest updates on OC1 Training.

Thursday, March 15, 2012

Hawaiian Paddler Training - Rehydration And Refuelling

Debbie Young
Nutrition plays a key role in the optimal health and performance of all athletes. Many athletes have realised that unless they refuel their body with the right foods their training becomes difficult. Sports nutrition is not about magic pills, potions or special foods. It is about sound nutritional principles that help all athletes keep healthy, train hard, recover well and enjoy life. The Nutrition Guidelines provide the nutrition basis that all athletes should follow. These Guidelines are: 1. Eat a varity of food each day from each of the four major fodd groups: fruit and vegetables; bread and cereal; milk and milk products; lean meat; fish; poultry; eggs; nuts; legumes. 2. prepare meals with normal added fat and salt. 3. Choose pre-prepared foods and snacks that are low in fat, salt and sugar. 4. Maintain a healthy bodyweight by regular physical activity and by healthy eating. 5. Drink plenty of liquids each day 6. If you drink alcohol, do so in moderation.

Hawaiian Paddler Training - "Fuel Supply" For OC1 Canoe Training

The OC1 Fuel Supply is crucial to performance, What is the most important Fuel for Athletes? Is it Carbohydrates? Inadequate levels will compromise your program and the performance of all Athletes. Outrigger Canoe Training require energy to exercise and this energy comes from the food we eat. Two major is fuel sources are Carbohydrates and Fat. Carbohydrates is reguared as the "Premium" fuel as it is the only nutrient used when exercising anaerobically (without oxygen) or at a high intensity.Fats can only be used under aerobic conditions, so they might be as "Unleaded" fuel. Fat becomes and imporetant fuel source in endurance events, but it is not as important for shorter events or high - intensity exercise. Protein is only used as and energy source under extreme conditions, such as when carbohydrate levels become low. Outrigger Canoe Training places a great demand on these athletes. Carbohydrates is the central fuel for the body. Once our body's stores of carbohydrate (glycogen) are exhausted, our ability to use fat and protein is diminished and intensity has to decrease. Kalani Young has been coaching and paddling for 30 years, Kalani is now giving back to the Outrigger Canoe Paddling sport, you go to his website and recieve Free Training tips and advice. By Kalani Young OC1 Canoe Training