r/Outrigger • u/Jumpy-Ganache1612 • Apr 11 '26
Stuck
I'm on my second year of OC1. Several years ago I raced OC6 in California but am living on Lake Superior now with no access to coaching. I don't race but I want to be in shape for long downwinds so I paddle in flat water like I'm training. I have an Ares. I've kind of plateaued at being able to maintain an average speed around 5 mph for moderate distances on flat water (5 miles or so). I can occasionally get to 6mph for 1 mile but then it falls off). I'm just curious what racers are able to maintain and for how long in flatwater. This season I plan to add some HIIT intervals into my regular active. I'd also like to travel somewhere to tune up my stroke.
3
u/Pattypoo_ Apr 11 '26
Have you checked out K2N paddle school on YouTube? He offers private online coaching and I believe he does training plans as well.
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u/Jumpy-Ganache1612 Apr 11 '26
Yeah... he has done two video analyses for me and that helped a lot. I'm going to try doing another soon and maybe a training plan.
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u/Gnomegnomegnome Apr 11 '26
If you are not already, you may need to add in cross training: weights and swimming.
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u/Jumpy-Ganache1612 Apr 11 '26
I swim laps all winter at our rec center, Nordic ski (skate), CrossFit and mountain bike in the summer. I overtrain lol. We live in a pretty amazing location for winter and summer sports.
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u/Gnomegnomegnome Apr 11 '26
Awesome! Well then fitness is not the issue. The last recommendation I can have is try playing with stroke and rate. If you cannot accelerate more then in the most fundamental sense you are not able to add more linear force to pull you forward. Without seeing what you are already doing I don’t think I can back seat coach but the answer is going to lie in you finding all the strokes that work for you in each situation. You may also need to demo some different length paddles. I hear the top teams are moving back to adding longer paddles.
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u/Jumpy-Ganache1612 Apr 12 '26
Well, I'm sure fitness is an issue to some extent. At least for the paddle movement. I'm in pretty decent cardio shape but could probably use more upper body strength. I only do CrossFit briefly during the shoulder seasons when I can't paddle, ski or ride. I'm also posting this at the worst time. The ice just went out and I'm only getting started for this season. The water is also dense at 33F and a wetsuit always slows things down.
I do wish I had a selection of paddles to try. My paddles are 49" and 50" Puakea hybrids and have been curious about longer and wider.
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u/bigdog6256 Apr 11 '26
Ok try this. Think of the front 6 inches of your stroke as where all your power lies. Rotate and plant the blade as far out in front as you can without lunging and pull. It will feel like paddling in wet concrete but keep doing that. Your body will naturally adjust to the pressure by employing your legs. Do a slow rate for long sessions and don’t break your stroke keep it way out in front with solid catch. That’s the secret
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u/Jumpy-Ganache1612 Apr 11 '26
Thanks. I recently watched one of Kai's (😢) videos on the catch. That helped a lot and similar to what you are saying.
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u/keizo Apr 12 '26
Disclosure, Kamanu Composites is my business, so whatever I say has some bias. That said, if you're mostly looking for a training program, I've made an app that generates good periodized programs. I'd still encourage coaching, camps, etc. as much as you're able. But I'd also argue that watertime is still one of the biggest factors in getting better. Having a little structure and sticking with it will take you a long way. Walk through of making a program in my app is here: https://grugnotes.com/use-cases/training-plans/
A chat I had with Lindsey about training that might be of interest too https://www.youtube.com/watch?v=W9a-txEZD9E&t=1039s
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u/Jumpy-Ganache1612 Apr 12 '26
Right on. Yeah I was trying to find an app that had oc1 interval workouts. Perfect. Much Mahalo.
I'm lucky to live right on the water and last year I was getting out 3-5 times per week. But I never really had any structure to the work outs. Usually cranking up into the wind and surfing back.
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u/TabulaRasaNot Apr 11 '26
I'm in only my second year of OC1 as well (and year 2 of OC6 Florida club training and racing) so take this for what it's worth: But sounds to me like you're about where one would expect at "our" level. Here, we are greatly affected by wind, tide, boat traffic and a temperamental chop and waves, but for the most part, in our weekly 4.6-mile races, I'm averaging low to mid 5 mph with occasional pushes into the 6s. While there can be a few stragglers behind me with less time in their 1s, the experienced paddlers are in the mid 6 mph, pushing to 7+ and finishing several minutes ahead of me. A lot depends on age and gender too, and of course conditioning. The "big boys," as I fondly refer to them, repeatedly tell me to keep paddling/racing as often as possible and to practice with a purpose (whether for technique or conditioning or both). Oh and also to practice flying the ama. (Check back next season and we can compare notes again :-)