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PADDLING TIPS & HELPFUL INFO...

The Stroke...

In any endurance sport efficiency is the key to getting the best results with the least amount of effort and of all canoeing, outrigger and marathon racing puts the highest premium on efficiency. Observing a canoe race, you'll notice the leaders go by looking relaxed and going fast. Sometimes they don't appear to be working very hard. Then the rest of the teams follow, each one going slower but appearing to be working much harder than the leaders. What's going on here? Do the leaders have a much faster canoe? The fact is, they are simply much more efficient in their technique than the teams which they are beating.

Outrigger canoe racing is an endurance sport. The leaders of a cross-country ski race or a runner in a marathon or triathlon appear to be gliding along with minimal effort. Their motions are just enough to get the job done without wasting precious energy. Hence the rule in endurance sports: WORKING HARD DOES NOT ENSURE THAT YOU ARE GOING TO GO FAST!

"You can take your paddle and attack the water with it, straining every muscle in your body, throwing up big rooster-tails behind you, or you can slice your blade into the water, anchoring it solidly and using your entire torso, pulling it smoothly and evenly with much better results.

"Not only is good technique energy-saving and fast, it is easy to learn because it is so simple. Part of the learning process requires that you have a clear picture in your mind of how a paddler moves the canoe through the water.

"THE CANOE IS BEING PULLED FORWARD THROUGH THE WATER UP TO THE PADDLE, WHICH ACTS AS AN ANCHOR IN-THE WATER (AKIN TO A MOUNTAINEER CLIMBING UPWARD WITH THEIR ICE AXE). THE CANOE IS BEING PULLED FORWARD NOT PUSHED." 

(The above material is excerpted from the 1995 edition of Kanu Culture by Steve West)

Remember to use your body in the stroke. Most new paddlers are all arms, attempting to generate all the power with the relatively small biceps and triceps muscles of the arms rather than using, in combination, the muscles of the torso and back which are far larger and more capable.

Having a good understanding of the proper technique and applying all your muscle groups will ensure prolonged and powerful paddling. You also need to understand and learn the proper techniques of entering and exiting your paddle blade and how and when to apply power.

Stroke Technique

The stroke is broken down into three phases:

1. Catch Phase (Kau)

The catch is that portion of the stroke where you get the blade of the paddle into the water.

a. Lean slightly forward and using your stomach and back muscles rotate (twist) around your spine dropping your shoulder and extend the paddle forward keeping the shaft of the paddle parallel to the side of the canoe. (This twisting will enable you to use the larger and stronger muscles of your back and torso). Your lower arm should be fully extended with your elbow straight. Your top hand should be at your forehead with the arm fully extended and the elbow slightly bent.

b. Once you have extended the paddle (reach) place the blade cleanly in the water without stabbing or splashing. Do not start the power phase of the stroke until the blade is deeply in the water (this will cause cavitation and you will not get full power from your stroke).

If you slice the blade in cleanly and buried the whole blade in the water you will have a solid ANCHOR from which you can pull the canoe.                                                     

REMEMBER A CLEAN SILENT ENTRY IS THE BEGINNING OF A GOOD STROKE. RUN SILENT, RUN DEEP.

2. Power Phase (Huki)

The power phase is that portion of the stroke where you move the canoe forward.

a. Make sure your body is firmly positioned in the canoe to fully transfer energy from the paddle to the canoe. You do not want any extra movement in your arms that will absorb or deflect energy from moving the canoe forward. (This is accomplished by keeping your arms in the entry position.)

b. Push down and across your body with the top hand and untwist with an explosive movement driving down with your top hand and back on your lower hand to about your mid thigh.

c. Once your lower hand has reached your mid thigh release power and begin the exit.

3. Recovery Phase

The recovery phase is that portion of the stroke where you get the blade out of the water and back to catch for the next stroke.

a. Once the blade is at your mid thigh release power and either pull the blade straight out or slice it out to the side. This is done by rotating your top hand down similar to turning the steering wheel of a car.

b. Float the blade forward through an easy return to the start of the next stroke. Remember to feather your blade during times of strong head winds. You feather the blade by turning it parallel to the water during the recovery, which will reduce drag.

Remember, the recovery should be easier and slower than the power phase. There should be a 2 to 1 ratio between the recovery/catch and power phase. One beat for the power phase and two beats for the recovery and catch.

Helpful Hints

• Try paddling with locked elbows. This will force you to sit up and rotate. Add the minimum bend necessary to your arms for comfort later when you have mastered this.
• Try to keep a flat back and keep your chin up, this will afford the maximum oxygen uptake and will help keep your shoulder and neck muscles relaxed.
• Don't forget to get drive from your leading leg. Always keep the leg on your paddling side extended forward to help you brace - this means when you switch the paddle at a Hut, you must also switch which leg is forward.
• Keep your face muscles relaxed and remember to breathe! Breathing in synchronization with your paddling helps you maintain an even stroke.
• Keep your concentration in the canoe and remember that is it the thoughtful application of power that makes each and every stroke count.
• Concentrate on your stroke technique at all times especially when you get tired. Your stroke is the first thing that will fall apart once you start getting tired.
• Remember that the boat slows when the change is made, so make your last two and first two strokes on each side strong

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Wa'a Etiquette

It is believed that wa'as have a life to them. Each has a distinct and separate personality on the water. The wa'a is part of the team, and carries all paddlers safely onto the water and home again. We expect all paddlers to treat the wa'a with respect and never take them for granted or treat them discourteously.

Never sit or lean on a wa'a except in the designated seat area once the canoe is in the water. Even sitting in the seat on land can cause the wa'a to crack. When wa'as are lifted, be sure the ama and 'iako are supported and off the ground. Wa'as should not be dropped, but set down lightly.

Don't step over the body of the wa'a. If you need to move to the other side, walk around the wa'a. It is a gesture of courtesy to the wa'a to do so.  Do not swear in the wa'a.

Parts of the Wa'a

Photo courtesy Outrigger Rio Clube (Brazil) - www.outrigger.com.br

• aha (braided or twisted cord used in lashing the canoe)
• ama (float/ outrigger)
• hoe (a paddle; to paddle)
• 'iako (spars, boom)
• lupe (bow end of ama)
• kanaka (stern end of ama)
• kapua'i (part of 'iako between hull and ama)
• kua 'iako (portion of the 'iako lashed to the hull)
• kuamo'o (hull, keel)
• manu kupe (curved end pieces covering the fore and aft parts of the hull; to steer a canoe)
• manu hope (stern end piece)
• manu ihu (bow end piece)
• mo'o (gunwale)
• muku (ends of 'iako that extend beyond the hull)
• pale kai (splash board)
• pa'u (storm covers, spray skirts
• pikao (hull)
• wae (spreaders)
• wa'a (canoe, also va'a, waka)
• wa'a kaukahi (single-hulled canoe)
• wa'a kaulua (double-hulled canoe)

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Who Does What and Why?

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Sooner or Later, You Huli

ALWAYS BE READY TO SWIM. DO NOT CARRY ANYTHING IN THE BOAT THAT YOU ARE NOT READY TO LOSE TO THE WATER (including wallets, pagers, jewelry, watches, clothes, cell phones, etc). Make no mistake about it, at some point in time you will find yourself in the water!

1. First and foremost, do not panic. Find your paired seat.

• Seat 1 and 2 find each other.
• Seat 3 and 4 find each other.
• Seat 5 and 6 find each other.

2. Seat 5 will collect paddles and hand them to Seat 6. It's particularly important to do this as soon as possible in rough or windy conditions.

3. The steersman is in charge.

• S/he will call for a headcount. It is imperative that the steersman account for everyone on the crew.
• Each paddler calls out their seat number in sequential order beginning with seat 1.
• Depending on conditions you may need to put on your PFD. If you want it on, put it on regardless of conditions!

4. If there are large swells, reposition the boat, nose into the wind. Listen for directions.

5. Two people position themselves over the hull on the side opposite the 'iako to help pull the canoe over. The other two people are on the 'iako side to help lift the 'iako to turn the canoe over.

6. Once the canoe is righted, one person will get in and start bailing. Get back in the boat when the steersman tells you to. Do not hang on the boat while it is being bailed.

If we huli during a race, safety is the first priority. After that the steersman will be trying to get the boat going again quickly. Bailing needs to be done with a purpose. People may alternate bailing as arms start to tire. The steersman may have all but one seat start paddling as the last few inches are bailed.

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Commands in the Wa'a...

Other than change calls, all commands will be called by seat 6, the steersman. The steersman is in charge of the canoe at all times.

Steersman's Commands

"Paddles Set"

Seats 1 - 5 lift their paddles out of the water and rest them on your lap or across the gunwales.

This sequence occurs to get the canoe started.

1. Paddles Set indicates that all paddlers should place their paddles across the gunnels on the correct side of the canoe-odd seats on the left, even seats on the right.
2. Paddles Up indicates that seats 1 - 5 should lift their paddles in the set position.
3. Paddle Easy means to begin paddling in time with seat 1. Paddle Easy is used for warm up, while...Hit is used to start a race.

"Hold Water"

Seats 1 - 5 place their paddles in the water perpendicular to the hull, holding the paddle in place to slow or stop the canoe. Brace against the hull and the gunnels.

"Back Paddle"

This is used for maneuvering the boat into position, usually when coming ashore or lining up for a race. Seats 1 - 5 paddle backwards in time. Be certain to turn your paddle so it is angled backwards. Your blade is stronger this way and you won't risk breaking it.

"Timing"

The steersman will call "timing" (makia = focus) when the paddlers' strokes are out of sync.

"Power 10"

The steersman calls for higher power strokes to get the hull speed up. These are limited to 10 strokes each side for the number of sets requested by the steersman.

"Kahe Hema" (Crab Left)

Seat 1, and sometimes 2, reaches out to the left, plants the paddle blade deep in the water, and pulls the bow to the left. This assists the steersman in getting the boat turned.

"Kahe Akau" (Crank Right)

Seats 1 and 2 pull the canoe to the left or crank the canoe to the right. DO NOT PULL TO THE RIGHT. YOU RISK HULI-ING THE BOAT!

"Uni"

This is the first of two commands used for racing turns around buoys or other obstacles. Seat 1 holds (i.e., pokes) his/her paddle at an angle against the right side of the canoe. This action will move the nose of the canoe to the left. Seat 2 pulls left at the same time. All other seats paddle normally.

"Kahe"

This is the second of the two commands used in a racing turn.  Upon hearing the steersman call Kahe, seat 1 comes across from the right side to the left side and joins seat 2 in pulling (or "crabbing") left.  As soon as the canoe is almost out of the turn, the caller calls a Hut and everyone except seat 1 switches sides.  The caller then calls another Hut in 10 strokes or so, so seat 1 can switch sides and get relief.

Caller's Commands

The caller, or kahea, (typically seat 2) ensures changes are made from one side of the canoe to the other to keep the paddlers from overtiring. The steersman may override the caller at her/his discrepancy. For example, the steersman feels the need to avoid huli and calls, "hoe ama" (everyone paddle left side) or needs to get the hull speed up and calls "2 sets, power 10."

"HUT!"..."HO!"

Ka Mamalahoe uses a one "hut" change call. The caller will holler a crisp "hut" to prepare the paddlers for changing paddling sides. On the next stroke, everyone says, "ho," and everyone switches the side on which they are paddling.

The call needs to be absolutely consistent. Some get bored saying "Hut!" and change it to "Heeup!" or some other noise. This is confusing to the other paddlers (...especially if they're concentrating on their perfect stroke and not "whuts fer dinner" or their girl/boyfriend and the great time they had last night/gonna have tonight, etc.).

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Just For Fun..'

Hawaiian Words & Phrases...

• 'e'e: get in the canoes
• aloha: hello, goodbye
• anuenue: rainbow
• awa: harbor, port, cove
• hanohano: glorious, dignified, worthy of praises
• Hawai'i nei: alternate reference to Hawai'i; Lit. "this Hawai'i"
• heihei wa'a: canoe race
• ho'oama'a: train,work hard; practice
• ho'okele: attention
• ho'omakaukau: get ready
• hoe wa'a: canoe paddler, or to paddle canoe
• huki: pull, get into it
• huli: to turn or flip over
• ihope: backward
• imua: forward
• kahea: caller
• kahuna kalaiwa'a:  canoe builder/carver
• kane: man
• kau: place, plant the blade
• le'ale'a: fun
• mahalo: thank you
• mo'olelo: history
• 'ohana: family
• 'okole maluna: bottoms up!
• paliuli: divine place
• pilialoha: friendship
• wahi paua: spiritual place
• wahine: woman

Hawaiian Voyaging Proverbs...

Hana ka hoe, pa'a ka waha.
"Work the paddle, close the mouth."
Shut up and paddle - something we should all remember (and practice) while in the boat.

E kaupe aku no i ka hoe a ko mai. (319)
"Put forward the paddle and draw it back."
Go on with the task that is started and finish it.

E lauhoe mai na wa'a; i ke ka, i ka hoe; i ka hoe; i ke ka; pae aku ka 'aina. (327)
"Everybody paddle the canoes together; bail and paddle; paddle and bail, and the shore is reached."
Pitch in with a will, everybody, and the work is quickly done.

Ha'ule i ka hope wa'a. (489)
"Left in the aft of the canoe."
Said of one who comes last or is tardy.

Komo mai kau mapuna hoe (1836).
"Dip your paddle in."
Join in the effort.

Ho'okahi ka 'ilau like ana (1068).
"Wield the paddles together."
Work together.

E lauhoe mai na wa'a; i ke ka, i ka hoe; i ka hoe, i ke ka; pae aku i ka 'aina (327).
" Everybody paddle the canoes together; bail and paddle, paddle and bail, and the shore will be reached."
If everybody pitches in, the work is quickly done.

He po'e ho'opiha wa'a (897).
"Canoe fillers."
Useless people, like riders in a canoe who do nothing to help.

He hewa i Kapua ka 'auwa'a panana 'ole (1125).
"The fleet of canoes without a compass landed at Kapua by mistake."
Said of one who is off his course, mentally or otherwise.

Ola i ke ahe lau makani (2483).
"Life is in a gentle breath of wind." Said of a breeze on a hot day.

'A'ohe hana a Kauhikoa; ua kau ka wa'a i ke 'aki (139).
"Kauhikoa has nothing more to do; his canoe is resting on the block."
The work is done.

Hawaiian Voyaging Proverbs: selected from Mary Kawena Pukui's 'Olelo No'eau: Hawaiian Proverbs and Poetical Sayings (Honolulu: Bishop Museum Press, 1983).

Top Ten Things We Don't Want to Hear in the Canoes

1. Am I the only one paddling here?
2. Your timing sucks!
3. Is anyone steering this thing?
4. Who invited him/her?
5. Reach this!
6. Where are we going?
7. Who cut the cheese?
8. Who threw out the anchor?
9. I'm tired of hauling your ass!
10. What's the ama doing over our heads?

Top Ten Signs You Know You're in Trouble

1. Paddler #5 is slumped over his seat, passed out.
2. Paddler #3 looks like she's stirring cream in her coffee.
3. Everyone is leaning left and wearing life jackets.
4. Your life jacket has a ten-pound weight attached.
5. The DNR inspects your new beach and the Army Corps of Engineers shuts your launch ramp down.
6. You pull into the parking lot and count six cars and see no canoe.
7. You're on Rt-50 and people are playing Frisbee on the median.
8. The stroker (or steersman) is blowing chunks.
9. The Coast Guard is yelling, "You WILL put your life jackets on!"
10. Moloka'i Hoe (or Na Wahine O Ke Kai) weather report: "Hot & Flat!"

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