Paddling endurance

[teaweed]

Anybody have any tips on preserving paddling endurance during a session?

I found that when I started using wetsuits, my paddling just goes down the crapper. I would just have enough strengh to make it back out to the lineup. Anybody got any techniques on strokes, etc?

[twerked]

paddle more often. i haven't really found any exercises/lifts that really help with endurance. i guess pull ups, but a wide grip. wider base pushups maybe. bent over rows, or any rows, shrugs maybe. pretty much anything that works your lats/back/shoulders would help with strength. endurance wise though, i guess you'd want to do more high reps/low weight stuff. core muscle workouts help as well. swimming doesn't really help my paddling, because when you're on the board, the angle your arms enter the water is completely different. kayaking sort of helps, although i'm 'pushing' more than 'pulling.' i've read on here people doing a kind of 's' shape with their hands in the water, like swimmers. that helps me get a bit more power, but feels awkward for me. the only thing that really helps my endurance is just going out as much as possible

[dougirwin13]

Concentrate on technique, not muscle.

Relax your muscles.

Practice.

That's all I got...

[tree4]

Does anyone know if Viagra cures 'noodle' arms?

[TheRedDarren]

Yea it does tree4, take loads before you go out next time...

[RJD]

Are you cardio fit?

if not thats worth a start. Bike ride, swim, run whatever.

Then paddle a lot.

[Heathen]

Dont know if anyone else gets this but my first paddle out the back I always get really puffed after that I am ok and only really get tired arms more then puffed.

[teaweed]

Pull ups, as someone recommended to me when I first started, did help a lot to get type of strength in the muscles back there.

I'm really curious about paddling technique, maybe my form needs a lot of improvement. Anyone here ever get that feeling of stiffness in the "paddling muscles", where after several (or lots) of strokes, they don't get as loose as before... it disappears after a few minutes of rest, but then resurfaces when you have a series of paddling strokes again.

[IB_Surfer]

What kind of wetsuit are you wearing? Makes a huge difference, I'll comment after you reply

[twerked]

Pull ups, as someone recommended to me when I first started, did help a lot to get type of strength in the muscles back there.

I'm really curious about paddling technique, maybe my form needs a lot of improvement. Anyone here ever get that feeling of stiffness in the "paddling muscles", where after several (or lots) of strokes, they don't get as loose as before... it disappears after a few minutes of rest, but then resurfaces when you have a series of paddling strokes again.

yeah, i get that. it's lactic acid buildup from anerobic muscle work. stretching before i go out and when i'm out in the water helps a lot. it's like if you sprint 400 metres, and then just stop. most likely close to the end of the 400 m, your leg muscles get stiff and kind of weak and wobbly. and then really noticable afterwards. but if you do a cool down afterwards, and also lots of distance work, you can go faster and farther without getting the stiffness in the last 50 m or so. it's just your body saying, 'whoa there, the muscles aren't getting the oxygen they need to work right'

[Beachbum]

Working on your endurance will help out as well. I haven't gone surfing lately because of my swimming season, but once I got back into the sea, paddling was easy. Once your muscles gets used to it, you'll get better.

[Johno]

Dont know if anyone else gets this but my first paddle out the back I always get really puffed after that I am ok and only really get tired arms more then puffed.

Me to think you get a second wind then can padle for a couple of hours, not as powerfull as when i first get in

[Sillysausage]

surfing in a 3/2 in the summer feels so easy and can do really long sessions or even a full day. get into the 6/5 winter suit with gloves and its like carrying weights on your hands when paddling making sessions around 2 hours as the tiredness and lack of paddling power kicks in

[teaweed]

What kind of wetsuit are you wearing? Makes a huge difference, I'll comment after you reply

It's a 3/2 Oneill Heat

[Sillysausage]

you should be ok with that suit, shouldn't be the suit thats the problem. sounds like you need to get to the gym or get out paddling more often. this will all come with time in the water really theres not a whole lot to do other than paddle more or if you're not in the water to often go to the gym and work on shoulders and back mostly

[Bub]

Best option if possible, just surf several times a week to get conditioned for the exact muscles and motions to build while paddling.

If you can't get in the water that frequently, then you need to do some cardio exercises to build your oxygen intact and heart as well as some weight training exercises that focus on better endurance of the shoulder muscles.

Cardio exercises: jogging, swimming, arobics, jumprope etc. several times a week

Weight exercises:
Exercises with lots of reps...so you'll be using very light weights

1) Military presses (dumbells held at sides of shoulders and press them directly overhead) 3 sets x as many reps as you can do. You should be able to do at least 20 reps on your 1st set (make sure to only take 30-45 second breaks between sets)
2) Dumbell side raises - hold light dumbells by your sides while standing in a normal standing position. While keeping your arms stiff and straight raise your arms straight out to your sides until they are parrallel to shoulders
3 sets x as many reps as you can do (30-45 second breaks between sets)

Do these and you'll feel the burn in your shoulder muscles similiar to when you are struggling to paddle through white wash and big waves to get outback.

There are several other weight exercises and variations that can build your shoulder/paddle endurance but these 2 are a good start

Remember light weight is the key and your first set of each exercise should be close to 20 reps to help you judge the correct weight to use....by time you get to your 3rd set (if you are only taking 30-45 second breaks) you should only be able to get 10 reps or less. Once you are getting more than 15 reps on your 3rd set, its time to go up to a heavier dumbell (between 2-5lbs increase).

[Roy Stewart]

Chin ups are great for peak paddle power

[teaweed]

thanks, i think i'll try that routine bub. the burning sensation is what I was trying to describe... it's not so much as being gassed.

Hopefully once we go back an hour here at the states, the longer days will allow me to make a trek to the beach more often after work.

[IB_Surfer]

What kind of wetsuit are you wearing? Makes a huge difference, I'll comment after you reply

It's a 3/2 Oneill Heat

The correct advice is to practice, work out more, go on a diet, get more sleep, put in more surfing hours, but if you want to cheat a little more paddle then a more flexible suit would do the trick.

The Oneal Heat is not the top of the line nor stretchiest wetsuit. It is a very good suit, sealed and everything, better than a generic no name, but it's preety much their basic model with the heat skin for warmth, not their best stretch matterial.

Try this next time you are at a surf shop: find an oneal heat and pull on the sleeve, the pull on the sleeve or a better or different brand. Tou will feel more stretch, more stretch means easier paddle.

Go high end if you can afford it, if not, for about $250 you can get an Ebomb, or an Excell Infinity or an Oneal Psycho 1 or 2 (when they are on sale). It will make your paddling easier, you are simply paying for the paddle.

So, strange advice, I'm full of these little tidbits. But at 46 and still shortboarding I am finding each and every advantage I can find.

Now, for more strange advice: what size board and what kind of fins are on it?

[Roy Stewart]

A really stiff wetsuit will build up your strength very quickly, after a few sessions you won't notice it anymore.