Standing Room Only NZ Issue Four

issue 1

free throughout NZ1st Anniversary Issue

issue 4Autumn 2013

Speed 32, pfd’s, thermAtech 3d rotoruA eNtry ANd hotel, SuNNIeS ANd much more!

developing the Next generation of champs

Annabel Anderson

Beginners guide to Sup

NZSup IncSociety for Stand-up

Paddlers in NZ

paddle Wellington

Summer events review

NZ paddleboard designer Craig Loomes

19 Mahuru Street, Newmarket Tel: 09 520 6699 www.supcentre.co.nz

New Zealand’s largest range of new and used paddleboards,

paddles and accessories.

4 www.standingroomonlynz.co.nz

edItorIAl

Reflecting on the year, not only have we had a fabulously consistent summer which has seen a welcome boost for those in the business of paddleboarding and has been incredible for all of us who just love being on the water, but our sport has also grown massively.

Those involved in putting on the countless events, race series, demonstrations and have-a-go days should look back with pride.

The sport has attracted media coverage not seen before in NZ and we have a lot of people

to thank for that, not least Annabel Anderson, whose status as World Series Champion and continuing overall winner of events has pushed the profile of the sport immeasurably on radio and TV.

Another significant, more recent milestone is the formation of NZ Stand Up Paddling Incorporated (NZSUP Inc.), a body that will effectively oversee the sport, operating under the umbrella of Surfing NZ. All paddleboarders can now feel that they have a voice, so we

Welcome to our first anniversary issue. It has been quite the journey for us and we’re especially grateful to all those who have supported us along the way. In particular, Standing Room Only NZ would not have become a magazine that over 25,000 people have read without the efforts of those who’ve contributed articles and photographs. To all of you, we can’t thank you enough.

EditorsEmma Comrie-Thomson Phillip Russell

Sub EditorPaul Comrie-Thomson

ContributorsMark Jackson, Mike Cann, Annabel Anderson, Maritime New Zealand, OceanFit Nutrition, Pete Gilbert, Trevor Tunnington, Jamie Komer, James Bradshaw, Bill Dawes, Steve Stewart, Gabriellle Douglas, Chester Burt and Jase Johns.

Contributing PhotographersWalk on Water NZ, Al and Cindy Pagel Blue Penguin SUP, Chris McLennan, Di Tunnington, SUP Centre, St Paul’s Collegiate School, LOMOcean, OceanFit Nutrition, Jamie Komer, NZSHRED, Christchurch Paddleboarders, East Coast Paddler, Nik Sams, Papamoa Surf Lifesaving, Welly Paddlers, Ruth Higlet, Rachel Harris and SRONZ.

ISSN 2324-3759 (Print)ISSN 2324-3767 (Online)

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Front Cover: Hamurana Stream, Rotorua. Paddler: Russell Thomson. Photo: Chris McLennan – www.cmphoto.co.nz

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encourage you to back the Committee, join up and get involved.

We can be proud of our sport, exceptionally proud to be Kiwis and should always recognise how lucky we are to have such a beautiful country to paddle around. And with the change of the season we now face the joy of autumn

paddling. Enjoy and celebrate the colours, the cooler weather and continue honing those skills you’ve acquired throughout a glorious summer.

SRONZ Team


coNteNtS

Standing Room Only NZ (SRONZ) is an independent magazine committed to promoting and celebrating stand-up paddling in New Zealand. We aim to inform and connect New Zealand’s stand-up paddling community and assist in the growth and popularity of the sport by encouraging safe and responsible participation.

Conditions of entry to SRONZ competitions:Prizes cannot be redeemed for cash, exchanged or transferred. Employees of SRONZ, associated

sponsors and their immediate families and agencies are not permitted to enter. The decision of the SRONZ Editors is final.

DesignerGraham O’Neill Design Solutions Ltd

EnquiriesFor advertising and editorial enquires: [email protected]

SRONZ is printed by

And is printed on FSC paper stock.

10 Short Strokes

12 SUPer Clinic

16 Developing the Next Generation

of Champions

24 Travel to Paddle

28 Stand-up Secondary Schools

30 Beginners Guide to SUP

32 Surf Forecasting

42 NZ Paddleboard Designer

54 Stand-up Fishing

60 The Basics of Nutrition

65 Community Paddle Groups

66 Race Reviews

SRONZ

At the Hyundai National SUP Surf Championships (Piha), NZ Stand Up Paddling Incorporated (NZSUP Inc.) was born, with Kristin Percy elected as its founding president. The groundwork for the society had been prepared over the previous months by Kristin and Bill Dawes, and following that inaugural meeting the legal process was completed and the society officially incorporated.

At a subsequent meeting in February, the first full committee was elected, comprising of Bill Dawes (President), Kristin Percy (Secretary), Butch Riechelmann (Treasurer), Annabel Anderson, James Bradshaw, Emma Comrie-Thomson, Hiria Rolleston, Troy Huston and Gabby Steyn.

The committee now has a busy schedule getting the society fully set up to take on the challenges and tasks that lay ahead.

A number of working groups have been created to concentrate specifically on particular aspects of the sport; safety & legal; competition & events; coaching & instruction; media & promotions; funding & sponsorship; membership and industry. Work has already begun, with submissions on behalf of the stand-up paddleboarding community to councils on topics such as water access and policies regarding the wearing of buoyancy aids.

The remit of NZSUP Inc. is to represent stand-up paddleboarders throughout NZ. So if you’re a stand-up paddler in NZ the society needs you as a member now!

One of the biggest issues our sport faces is getting official recognition in NZ Maritime Law, to ensure that we have proper and relevant

safety rules in place that make sense for stand-up paddleboarding. NZSUP Inc. will be leading this campaign, but the more members it has, the more powerful its mandate. So visit www.nzsup.org and join today!

Also, if you’d like to get involved with any of the working groups, particularly if you have relevant expertise or experience, then let the society know. (You can indicate this when you complete the online membership form).

To get a greater understanding of the shape of stand-up paddleboarding in NZ, the web site has a link to a survey that all members are encouraged to complete. It’ll only take a few minutes to answer the questions but the information gained will be extremely useful.

For more information, keep an eye on the society’s web and Facebook pages (New Zealand Stand Up Paddling Incorporated). It is hoped that members will soon be able to vote on a preferred society logo.

The 18th of January 2013 will be a date that goes down in history for stand-up paddleboarding in NZ.

NZSup (Inc.) IS go!

Back row (left to right) Hiria Rolleston, Annabel Anderson, Gabby Steyn, Butch Riechelmann, James Bradshaw, Emma Comrie-Thomson. Front row (left to right) Kristin Percy, Troy Huston, Bill Dawes

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mArItIme NeW ZeAlANd


At a recent National Pleasure Boat Safety Forum, the high profile issues of carrying and wearing personal flotation devices (PFDs) on stand-up paddleboards were discussed.

Maritime New Zealand (MNZ) communicated its position that stand-up paddleboards meet the definition of paddlecraft as stated in Maritime Rule Part 91: Navigation Safety Rules, and that PFD’s should be carried at all times when operating a paddlecraft.

In addition to Maritime Rule Part 91, stand-up paddleboard users are also required to comply with a range of other legislation applying to recreational vessels, including Maritime Rule Part 22: Collision Prevention. These rules can be found on the MNZ website: www.maritimenz.govt.nz/rules

MNZ acknowledges that when stand-up paddleboards are being used in surf zones, wearing a PFD may not be practical, and has undertaken to further explore whether this proposition is valid.

MNZ also acknowledges that a number of regional council navigation safety bylaws go further and require PFD’s be worn at all times when underway. Councils have the ability to apply some discretion when undertaking enforcement activities, and may choose not to enforce PFD requirements “in the surf zone”.

Work is also underway on guidelines for commercial operators of stand-up paddleboards, and operators contacted by MNZ have expressed an interest in contributing to the development of these.

MNZ is committed to working in a constructive way with representative groups and notes that the stand-up paddleboard community has recently established an incorporated society to represent its interests. Such a body can help the community to achieve consensus views on important safety topics and will make MNZ’s dealings with paddleboarders more efficient and effective.

maritime New Zealand’s position on pfd’s and Stand-up paddlers

hutchwilco Belt packpfd valued at $169To go into the draw to win one of two Hutchwilco Belt Pack PFDs supplied by Waikato Regional Council, head to their website www.waikatoregion.govt.nz/sup and email us two of their recommended

safety guidelines.

Email us at [email protected] Entries close Friday 17th May 2013. The winner will be notified within 3 working days. SRONZ Competition conditions apply.

Night Race Worlds first SUP flood lit night race…..probably

Date: Saturday, April 27th

Venue: St Mary’s Bay, Auckland

Individual Categories:

- SUP Social/ Novice ~ 1km Sunset event.

- SUP Grommets ~ 3km Night race - SUP Surfboard ~ 3km Night race - SUP Masters (50+) ~ 3km Night race - SUP 12`6 Race ~ 4km Night race - SUP Elite ~ 4km Night race

Team Categories: - SUP Surfboard (top placed team of 4 paddlers) - SUP Elite (top placed team of 4 paddlers)

For more info: Troy Huston 021370410, [email protected]

www.citysurfseries.com

Short StrokeS


The 2013 ISA World SUP and Paddleboard Championships were held at La Pampilla Beach, Miraflores, Lima, Peru from 25th February to 2nd March. With over 150 athletes from 23 countries the Kiwi team was made up of the experienced Paul Jackson and 15 year old Trevor Tunnington who tells us about his and the team’s experiences.

‘That’s AWESOME!’ was my reaction when I heard I’d been selected to represent NZ in Peru. At 15, I would be the youngest (but one of the tallest) competitors in the SUP racing division, so it was great to travel with Dad, teammate and 2012 Bronze medal winner, Paul Jackson (Jacko) and his Australian wife (gold medal winner) Angie.

Our first major hurdle was trying to find flights that would take my 12’6” Starboard All Star and Jacko’s 12’6” Fanatic but with that sorted we made it to the colourful city of Lima where car horns seem to be used more than brakes.

The opening ceremony was a fantastic experience and I had the honour of carrying the NZ flag alongside Jacko. I heard someone shout, ‘Hey Jacko, your team has doubled this year!’ but I tried not to let my excitement get the better of me as flying the NZ flag, especially on stage with my sporting idols, was unreal.

The long distance race was set over a challenging course that measured 23.6km. The fog on the day of the race didn’t help with the nerves but after a delayed start the horn blasted and we were off into the surf. The leaders sprinted for about a minute before going into pace mode and after making up some ground I found myself in 8th position after the first lap. Jacko was up ahead with Casper Stainfaith (DEN), Jamie Mitchell (AUS), Fernando Stalla (MEX) and Kelly Margretts (Aus). I was in the second group and we all worked well together by catching one another’s wakes and taking turns to lead until

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2013 NZ NATiONAL SUP FESTivAL

World champs - peru

TREvOR TUNNiNGTON AND PAUL JACKSON AT THE iSA WORLD SUP CHAMPiONSHiPS, OPENiNG CEREMONy, PERU.

Short StrokeS

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for this fantastic opportunity and to Jacko for being a great teammate!

NZ Sup festivalThe third annual National SUP Festival was held at Orewa beach north of Auckland in late February. Featuring the biggest expo the sport has seen so far in NZ, multiple board brands and stores were represented. Free have-a-go sessions and workshops covering various aspects of the sport proved very popular.

Racing over the 15km downwind and slalom courses was tightly contested by paddlers from all around the country, as well as top international team riders including Australian Jake Jensen (Naish) and Tahitian Georges Cronsteadt (C4). Tahitian pro-waterman Robert Teriitehau and elite Australian paddlers Simone Horsfield and Sandra Purser also took part.

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some gaps started to open up. That meant I ended up paddling alone through the mist for the final two laps, unable to see anyone. After turning the last buoy the mist cleared enough for me to catch sight of Dylan Frick (RSA), which meant I had secured ninth position – I was thrilled.

Jacko had a great race, finishing 4th and claiming the copper medal. Jamie Mitchell, Casper Stainfaith and Fernando Stalla took gold, silver and bronze respectively. Kelly Margetts said that the race was probably one of the most technical distances races he’d ever done and I wouldn’t disagree.

Jacko went on to secure 5th place in the Men’s Technical race. A back injury flared up for me, so I was unable to compete in this section of the event. It was a huge disappointment but I didn’t let it take the shine off what was, a trip of a lifetime. Thank you to Surfing New Zealand


Super clinic

TAKING A STANCE

i’ve been paddling in some of the race series this summer and invariably there’s either an offshore or onshore breeze and courses set that mean heaps of one-sided paddling. Are there any techniques for feet position or paddling that will help me in these situations?

Oscar Ashley by email

Yes, lots! But their individual efficiency and relevance depends very much on the particular rider, the board they’re on, the wind strength and water conditions. It’s a topic we should (and will!) devote an entire technique article to very soon. Using a sweep stroke on the downwind side and a draw stroke on the upwind side will both help. Keeping weight on the downwind side of the board often makes a difference, although it’s easier said than done and not something that works for everybody.

One often overlooked factor is your fin. Trying a bigger / more upright fin, and / or moving it forward in the box can dramatically improve crosswind performance, with very little loss elsewhere on the course.

Some people swear by a more diagonal stance. Don’t be afraid to change position

longitudinally also; standing further forward to keep the bow well down and engaged can work well in certain conditions. In stronger winds on some boards, standing further back and really keeping that leeward rail depressed will make a major difference.

The best thing to do is experiment and practice when you’re out there training – the heat of a race is never the ideal environment for trying new techniques! Take a GPS on your board, (your Smart phone will do the job nicely), and try different things to see what’s fastest for you.

CHOKING DOWN

i’ve heard several people talk about choking when referring to paddleboarding, and am confused as they don’t appear to be referring to any windpipe-related ailments, and apparently it’s a good thing. Can you enlighten me?

Michael Robinson by email

The ‘throat’ of your paddle is the area where the lower hand goes (confusingly, the term is also sometimes used by other paddlesports to refer to the join area between the blade and shaft. But they’re both basically talking about the bottom end of the paddle, down

Our ‘experts’ cast an eye over your stand-up paddling related problems and provide free prescriptions...

SRONZ

Super clinic

towards the blade.) So ‘choking down’ on the paddle, often abbreviated just to choking, simply means sliding your top hand down the shaft towards the throat, rather than holding onto the tee-grip. If the bottom hand is also moved down, it effectively shortens the paddle (assuming you bend down too), allowing an increase in stroke rate, albeit with decreased reach and leverage. You’ll see it used fairly regularly by racers off the startline or paddling hard upwind, particularly by taller people. It’s significantly more aerobically demanding and not really something that recreational paddlers need worry about.

CADENCE CHANGE

i hear and read a lot about high cadence paddles becoming ever more popular, so i recently invested in one. The blade is definitely

smaller but i haven’t really found that by using them my paddling rate has increased at all. What am i missing here?

Daniel Devaux by email

Using a smaller-bladed paddle won’t in itself change your cadence; you also need to adjust your technique. Fundamentally, the easiest way to increase your stroke rate is simply by shortening your stroke. Aim to bring the paddle out of the water earlier. Your smaller bladed paddle will then start to make more sense – the catch, release and return will all be quicker and easier. Higher-cadence paddling is more tiring, but it is very good technique generally, as it keeps the paddle in the optimum power zone of the stroke. 12 good short strokes will generate significantly more drive than 10 long ones!

SRONZ

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0800 480 013 | [email protected] | Birkenhead | Auckland

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WE HAvE SIx bOTTlES Of SpEED 32 TO GIvE AWAy.

To go into the draw and win your bottle visit www.speed32nano.com and email us the exact scientifically proven drag reduction percentage of Speed 32 and the stated benefits of use.

Email the correct answer to [email protected]

Entries close 18th May 2013. One winner will be drawn each week thereafter and winners notified within 3 working days following the draw. SRONZ Competition conditions apply.

22 www.standingroomonlynz.co.nz16 www.standingroomonlynz.co.nz

developINg the Next geNerAtIoN of chAmpIoNS

Annabel Anderson is our most successful stand-up paddler and current World Series Champion. She’s been around the globe countless times so has seen the sport in all its forms in many different places, mixed with the best and beaten them. All these experiences give her a unique perspective of the sport. Annabel shares her views on how we might foster the next generation of champions.

All Kiwis love winners right? But the challenge is how to encourage the next generation of stand-up paddlers to fulfill their personal potential and make the rest of us proud in the process.

While stand-up paddling is taking off around the world at lightening speed with events and prize purses, any young kid in the sport at the moment could find themselves the victim of being ‘too soon’, if they rely on a ‘system’ to look after them.

Simply put, if someone has the desire and discipline, the rewards are there for the taking, but they’re going to have to deploy a slightly different approach to make the most of the huge depth of coaching talent and high performance development pathways that currently exist within the funded sporting structure in NZ.

At a basic level, while there is a proliferation of events, especially within the wider Auckland area, which are suitable for kids and teens to participate, equipment is still largely too big (as it is in other places). Liken it to a big guy complaining about having to paddle a 12’6” instead of a 14’. Well, take a moment and have a think how easy it is for a sub 40kg girl or boy on a 12’6”. Smaller gear is coming and while it’s not ratified to its own category, this is one of those situations where common sense should prevail.

PAPAMOA SURF LiFE SAviNG

developINg the Next geNerAtIoN of chAmpIoNS

So how do we give kids the pathway to go forward? In my view we need to take a step sideways and think about the fundamentals that make up the basis for modern athleticism - running, swimming, gymnastics and anything that hones fine motor skills and coordination (ball / racket sports etc). Now think about the environment that kids are going to have to negotiate - surf, ocean, beaches and the like. Think a little harder and who are the people that are patrolling the most dangerous surf beaches and keeping us safe during the summer? Surf life savers.

Believe it or not, NZ’s Surf Life Saving team is the current holder of the world championship crown, which it claimed for the fist time since

1998 by stunning Australia, the sports dominant nation since the turn of the century. To make the grade for this team, you were either likely to be a current or former Olympic swimmer or kayaker

or a national title holder in athletics. The common thread amongst these athletes being solid groundings in high performance training programmes, exposure to high level competition and most importantly, ocean and surf skills gleaned from summers spent

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“ It’s really a case of making the journey as interesting and as much fun as possible for young people...”


at the beach. What has made these athletes into outstanding members of the surf life saving team are transferable skills. A combination of supreme athletic ability honed from years of daily grind and finessed with an uncanny ability to read the surf and water. There are currently elite paddlers like Jamie Mitchell and company that share similar skills and backgrounds. We’d say they’re all ‘naturals’ in the water but in reality they’re going through the motions of actions done thousands of times since they were young. Actions so natural, they simply just do them without thinking.

If we are to harness future champions of stand-up paddling and create future winners of the Battle of the Paddle and other such highlights of the international calendar, it’s time to take a step back and be realistic on where things are at. Stand-up is unlikely to become an Olympic sport for another three or four Olympic cycles (at the earliest), so there’ll be no mainstream funding for a while.

An approach that could be considered is one that harnesses all the best things that Kiwis

have on tap – the plethora of great swim and athletics squads for example. Either would introduce the young people to the realities of what training as an athlete really means and instill the discipline and self motivation necessary to do the work required. Couple this with some of the best surf life saving programmes anywhere in the world, a country surrounded by coastline, waterways and surf beaches and you can see the jigsaw coming together.

Sound training programmes develop athletic ability. Surf life saving will hone skills and allow lots more time to be spent at the beach. Board rider and Waka Ama clubs will hone surfing and paddle skills. To top it all, clubs foster camaraderie and when young (and old) people hang out and do what they love to do lifelong friendships develop.

It’s really a case of making the journey as interesting and as much fun as possible for young people, which is why it’s only at the end of this that I’ll make any reference to stand-up paddling. It’s my belief that we need to develop

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NZ BOARDSTOREPoint ChevalierAuckland09 8150683

WANAKA KAYAKSWanaka 0800 926925

ASSAULT BOARDRIDINGTauranga0272457540

SUP CENTRENewmarketAuckland09 5206699

NZ PADDLE COMPANYKerikeri0277771035

WILD WINDSWellington04 4733458

Ask for a demo at these selected retailers.

Feel the difference


the athletes first, hone the skills they need and keep stand-up paddling as the fun activity that they do as cross training. This way we’ll have kids that stay connected to the sport for longer with a life long passion for the water. If we’ve done this really well they won’t burn out by 16 (how many tennis or ballet prodigies do we know that ended up that way?).

I’ll leave you with this. Two of the top seven men at last year’s Battle of the Paddle (BoP) in California were vying for qualification spots in the Kellogg’s Nutrigrain League. Might be something in that? Rumour has it a certain BoP Champion has also been doing her time learning the skills of a prone paddleboard and falling out of a surf ski. You’re never too old to pick up some new tricks!

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To find out more about some of the programmes offered in your local area check out:

Swimming – www.swimmingnz.org.nz

Athletics – www.athletics.org.nz

Surf Life Saving – www.slsnz.org.nz

Surfing – www.surfingnz.co.nz

Waka Ama – www.wakaama.co.nz

See competition on page 23 for a dinner, bed & breakfast package at the Holiday Inn Rotorua, in association with the ThermaTech 3D Rotorua Off-Road

Winter Multisport festival.

www.holidayinnrotorua.co.nz

Looking for a New Home?

Go to www.key2.co.nz or call 0800 KEYTWO

FRIEND uS... Join us on Facebook: www.facebook.com/standingroomonlynz

2013 thermAtech 3d rotoruA

there is something for every active person, including stand-up paddlers, at the 2013 thermatech 3d rotorua off- road Winter multisport festival.

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WINter multISport feStIvAl2013 thermAtech 3d rotoruA

10 stunning events, 99 different entry options, 124 performance prizes, 42 medals, $10,000 cash and over $75,000 in giveaways and spot prizes.

This years event takes place on Sunday 2nd June (Queen’s Birthday weekend) at one of the Rotorua region’s most beautiful fresh water lakes – Lake Tikitapu (Blue Lake) and incorporates the 2013 Australasian Multisport Championship and the 2013 New Zealand Secondary Schools Multisport Championship.

Stand-up paddlers have an Open section in the paddle event, which starts from the sandy shoreline of Lake Tikitapu. Paddlers will complete two 4.5km laps (9 km) of Lake Tikitapu flanked on their journey by native bush, beautiful beaches and Whakawerewera Forest. Given the prestige of this event it provides a fantastic opportunity to showcase stand-up paddling in NZ and SRONZ is proud to be a sponsor.

To enter and for more information visit www.3drotorua.co.nz

To go into the draw email the correct answers to the following:

1. What is the Maori name for the Blue Lake in Rotorua?

2. How far in km’s is the multisports team race at this years event?

3. What is the name of the unwanted organism that DOC works to keep out of NZ’s freshwater lakes?

Email the correct answers with your name, address and contact details (phone and email) to [email protected] Entries close Friday 10th May 2013. The winner will be notified within 3 working days. SRONZ Competition conditions apply.

WIN one entry to the 9km stand-up paddle race at

the 2013 ThermaTech 3D Rotorua Off-Road Winter

Multisport Festival, AND one night’s accommodation for

two at the Holiday Inn Rotorua. This includes – buffet

dinner at the Chapman’s Restaurant, bottle of house

wine, Executive King (Superior Twin) room and breakfast.

page 23


trAvel to pAddle – WellINgtoN

It’s our political and cultural capital, home to more than 200,000 people, and the world’s southernmost capital city, but Wellington is often remembered more for the white-knuckle landings at the airport, hairy journeys across the Cook Strait on the Interislander, rain and 45 degree angled walks in a ‘gentle breeze’!

Putting all those to one side, the city is fast becoming a fantastic location for stand-up paddleboarding. Demonstrating that you don’t have to be an expert downwind paddler to enjoy the city and surrounds from the water, a group from Welly Paddlers takes us on this issue’s Travel to Paddle.

Close to our start point on Wellington’s iconic Oriental Parade and opposite the fountain, are public amenities where you can prepare for the journey ahead. When you’re all set, leave

the champagne coloured sand (barged in from Takaka in the South Island), head eastwards along the shoreline for about 1km, for the rounding of Point Jerningham, by the “Pink Lady” (the lighthouse with the navigational red light). The perspective of Oriental Bay from the water is unique and there are great views back towards the city from here. However, it’s best to save them for the return and instead turn your mind to the backwash from the rocks and shallow areas closer to the Point.

At the “Pink Lady” round the point and head south into Evans Bay (Akau Tangi). If there is a small gale blowing, and let’s be honest it would be unusual if there wasn’t, this is the time you’ll feel it. But, take heart that as you head south on this 3km section towards Snapper Point, there are plenty of bays to explore and sneak a break.

Wellington – you can’t beat it on a good day… as the saying goes.

ORiENTAL PARADE

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As you head around Greta Point you’ll pass a pretty cool site of historical significance – NZ’s first Patent Slip or floating dock. First built in 1873, and then enhanced in 1922, it was designed to accommodate large ships for repair and maintenance. Most of what was described as a ‘great engineering feat’ took place underwater where a 200 tonne cradle sat on tracks, although there was also 154m jetty. The boiler room and other associated buildings are long gone. However, still visible above ground are four piles from the No.1 wharf, sections of chimney from the boiler house, the No.2 slip’s rail system, jetty, and

some evidence of the brick engine room.

Depending on when you’re paddling, the area from Greta Point around to Cobham Drive could be a hive of activity. There’s the Sea

Scouts base, the Kupe Canoe Club and the Yacht Club, which is also home to Waka Ama, surf-skis, kayaks and paddleboards. Prepare for the water to be busy with all types

of craft, as well as paddlers who might want to join you.

If you’ve pushed through a breeze, the southern end of Evans Bay will bring some relief courtesy of the surrounding buildings and Cobham Drive, which also doubles as State Highway 1.

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“ ...the city is fast becoming a fantastic location for stand-up paddleboarding...”

EvANS BAy


This is a great section to take your time on if you want to watch the planes coming and going from the airport. There are also a five large interesting and quirky sculptures that line Cobham Drive linking the arts with renewable energy – in other words Wellington’s wind.

Given that we’re more into the art of riding paddleboards, we’ll skip the finer detail on each sculpture but it’s safe to say that despite their impressiveness, you’re unlikely to want to be on the water in winds that really bring them to life. For example the Zephyrometer bends and sways, the Tower of Light lights up a series of rings according to wind speed and the Pacific Grass, which features a cluster of over 1500 reeds, chatter as if having a dialogue. We recommend going back in a gale – without your board!

Following the eastern shoreline of Evans Bay, heading north to Shelly Bay, you’ll get views of the Miramar hillside, home to the contentious

WELLINGTON sign – disappointingly not WELLY PADDLERS. Where was that campaign?

Along the rugged bush clad coastal stretch of the Miramar Peninsula towards Shelly Bay there are a few bays to explore, including Shark Bay (don’t be put off by the name), where you may be lucky enough to spot yellow-eyed penguin, pods of dolphin or even Orca.

At 8km from the start point, Shelly Bay provides the ideal place to take a break and make land. The kikuyu grass embankments and shade offered by the Pohutukawa trees make this place very appealing as a spot to relax for a while, or indeed a start and finish point for future paddles around Evans Bay.

For over 124 years, Shelly Bay was owned by the NZ Defence Force and once home to the Navy and Air Force. Now the area at the base of Mount Crawford is a bustling area of business units and the location of one of

coNteNtStrAvel to pAddle – WellINgtoN

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Lambton Harbour

Evans Bay(Akau Tangi)

Oriental Bay

1 Start / Finish2 Point Jerningham3 Snapper Point4 Greta Point5 Patent Slip6 Meridian Wind Sculptures7 Shelly Bay8 Balaena Bay

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Wellington’s most popular eating spots the Chocolate Fish Café, which is located in the old submarine mining corps building. Film buffs will be interested to know that Shelly Bay was where most of the scenes depicting “Skull Island” were filmed, in the 2005 version of King Kong.

From Shelly Bay, there are good views back towards the city and the ‘Cake Tin’ (Westpac

Stadium). Savour these before concentrating on the trip across Evans Bay, as the wind and tide can make this section tricky if you don’t have skills in running the angles across to Balaena Bay. From here, retrace the paddle northwards to round Point Jerningham and on back to the start at Oriental Bay.

Trip Facts: Distance: 10.5 km. Duration: 3hrs depending on stops. Skill level: Suitable for intermediate paddlers.

Essentials – Prior to heading out: • Check weather / tide / swell forecasts • Let someone know your plans • Don’t paddle alone • Take a means of communication / water

/ energy foods / cash• Wear a PFD / leash

Weather checks: www.winfinder.com and www.metservice.co.nz

Hire options:

Fergs (www.fergskayaks.co.nz) Shed 6, Queens Wharf 04 499 8898

Wildwinds (www.wildwinds.co.nz) 36 Customhouse [email protected] 04 473 3458Thanks to the team at Welly Paddlers, particularly Sharlene and Chester, for this recommended paddle.

coNteNtStrAvel to pAddle – WellINgtoN

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SHARLENE FROM WELLy PADDLERS GLiDES THROUGH ONE OF THE SCULPTURES THAT MAKE UP PHiL DADSON’S AKAU TANGi WiND SCULPTURE.


StANd-up SecoNdAry SchoolS

A group of Physical Education (Phys Ed) teachers at St Paul’s Collegiate got into stand-up paddleboarding a couple of years ago. As Head of Department (Phys Ed) at St Paul’s, myself and Paul Wilson, had been teaching windsurfing for 15 years with the Year 13 Advanced Phys Ed classes but thought that SUP would be a great change. Other Phys Ed teachers, Craig Hardman, Ryan McCarthy and Andy Gibbs, joined us in designing a course for NCEA Level 3 in SUP.

Students learn the skills of paddleboarding as well as the biomechanics and physics involved in moving and manoeuvring the boards. Their fitness for the activity is also enhanced by the training sessions carried out on local lakes

around Hamilton.

We hire a trailer with 10 inflatable boards from Beachstart Hamilton that is kept at the school for the duration of term 1. When other schools require the boards we adjust our programme towards more theory.

At the end of the term students apply the skills learned on the lake to moving water in the Whangamata estuary and then the surf, where the swell is below 1m.

We have also included paddleboarding in an adventure race held at Slipper Island, which is located off the east coast of the Coromandal Peninsula. This stunning island is one of the few privately owned in NZ but

It’s commonly accepted that if a sport is to have a positive future it needs to be engaging and appealing to young people. Despite the enthusiasm of some within the sport, progress has been slow in encouraging schools in various parts of the country to take up opportunities and get involved. pete Gilbert of St paul’s Collegiate School in Hamilton explains how they are a few strokes ahead.

St Paul’s Collegiate School

StANd-up SecoNdAry SchoolS

has various accommodation options that have proved ideal for us. The assessment aspect of the race is timed over 1500m on flat water. But the students log each practical session, highlighting the skill, learning principles, biomechanical principles and sport psychology (motivation, goal setting, frustrations etc).

Students who’ve completed the course provided the following comments:

“Learning to stand-up paddleboard has been really cool. it’s given me heaps more opportunities to get involved over the summer. Getting out of the classroom each week to go out on the SUP’s is an awesome experience that i probably wouldn’t have tried otherwise, and now i have so many more skills on them!”. Toni Anda.

“Paddleboarding is something new and different i have never experienced before. i

struggle with balance, so paddleboarding is a skill that is challenging for me. So far so good! i am really enjoying it and looking forward to what’s next!”. James Atherton.

“Paddleboarding was so different from anything i had done before. it was a real challenge for me but once i got the technique sorted it was a really enjoyable activity. it was much harder than i thought at first but i did succeed in the end which was fun”. Harrietanne Embling.

“i found paddleboarding really easy to pick up and it’s a fun cruisey activity that can be enjoyed by all. it’s a great sport when there’s no surf to go surfing“. Tom Schicker.

If you’re a student or teacher and want to find out more about the opportunities to get involved in the sport contact us at [email protected] and we’ll help get things moving.

page 29


BegINNerS guIde to Sup

Congratulations, you’ve made a great decision.

Whether you’re setting your sights on getting into racing, surfing or river-riding, you’re motivated by the fabulous fitness benefits on offer, or you’re simply wanting a new challenge and a fun thing to do with family and friends, stand-up paddleboarding can offer you a fantastically satisfying and enjoyable activity that you won’t ever get bored with.

Here in NZ we’re blessed with more kilometres of coastline than mainland USA, and some incredible inland waterways to explore too.

Paddleboards are perfect for getting out there and making the most of it all.

Better still, it’s easy. If you can stand up, then you can stand-up paddleboard. Be you young, old, overweight, 20kg or 120kg, in perfect health or in need of a gentle, yet stimulating form of exercise to get you back into shape, it’s just a case of finding the right paddle and board for your requirements. It’s more akin to learning to ride a bike, than learning to surf – once you stand up for the first time and have the basics of a sound paddle stroke, you’ve got it. Everything after

New to Stand-up paddl eboarding?

POiNT PADDLERS LESSON

You’ve read this far, you like what you see, and you’re thinking that this could well be the sport for you? Good call! Here’s what you need to do next…

BegINNerS guIde to Sup

page 31

that is simply refinement.

Having the right equipment, instruction and environment for learning, will make all the difference to how well your first session goes though. (To continue the analogy, you wouldn’t try to learn to ride a bike on a unicycle!). If you don’t have much experience at water sports, are suffering any injuries or disabilities, or maybe just aren’t feeling too fit at the moment, then proper lessons from an experienced instructor will ensure you’re learning the right techniques, using the right sized board and paddle for your particular shape, size and

height, in a safe, controlled environment. We’re fortunate to have a good and ever-growing network of qualified instructors and accredited schools in NZ. Check out www.surfingnz.co.nz for more details. There’s also a society for the sport (New Zealand Stand Up Paddling Incorporated). Visit www.nzsup.org

Once you’ve experienced the pleasures of stand-up paddleboarding, you’ll want to get yourself a board and paddle. Don’t just grab the first ‘bargain’ that comes up on Trademe though. Boards and paddles come in all different shapes and sizes and it’s vital to get the right ones for your particular requirements, bodyweight, height etc. Check out our previous issues (all available online through our website www.standingroomonlynz.co.nz) to read the articles on what to look for in your first board and paddle, and / or speak to your local retailer or school. Starting off with the right gear will make a major difference in how much fun you have.

Then it’s just a case of getting out there on the water at every available opportunity and paddling. You’ll be amazed at how your balance improves, along with your technique, fitness and awareness.

WELCOME TO A GREAT SPORT!

New to Stand-up paddl eboarding?

WANtINg to pAddleSurf?

If you’re hungry to get out there and ride some waves, we strongly recommend taking the time to learn stand-up paddleboarding properly on flat water before paddling out into the line-up, even if you’re already a competent surfer and especially if there’s anybody else in the water. An out-of-control paddleboard in the surf can be extremely dangerous (and unpopular!!).

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Surf forecAStINg

We’ve all probably experienced the disappointment of turning up to a beach full of excitement and anticipation of a great session in the surf only to be faced with that heart sinking feeling of finding the sea out of control. This experience is only then topped off when you get the calls from your mates who tell you of the blast they’ve had in the surf at a location you weren’t at.

So the lesson is that learning to interpret reports that predict good conditions is vital for anyone serious about their surfing. With the wealth of information available on the web, good surf days can often be forecast well in advance. Many of the surf report sites have been upgraded to include live cam feeds that give you instant views of conditions off the beach. Proper use of these resources allows you to maximise your surf time and keep your fuel bills down!

WEATHER FORECASTSMost of us would agree that weather forecasts are sometimes almost identical and at other times vary widely between TV channels, newspapers and the web. Ever wondered how the forecasts are actually produced? I’m no expert but the basics are as follows.

Data is obtained from various sources like satellite imagery, weather balloons and terrestrial weather stations. The data is processed by serious computing power and complex sets of algorithms eventually spitting out atmospheric models. These models usually have some form of likelihood associated with them. It may be that a

weather event has a 40% or 95% chance of happening but generally this is the bit we’re not really told about in any detail. Wave models are also created from atmospheric models but can also draw from real time data taken from observation buoys. The oceans are full of these buoys but they are pretty sparse around Australasia, which is one of the reasons the swell forecasts for NZ aren’t as accurate as they are for other countries. Check out www.ndbc.noaa.gov to see what I mean.

So how can we work out the accuracy of the forecast? The best way in my opinion is to check several different forecasting sites, as they all model the data differently. When

the forecasts over multiple sites agree there’s a very good chance they have it right. If the sites all disagree you really have to rely on your

local knowledge of a particular area and hope for the best.

So how do you interpret the forecasts and predict where the good surf will be? There are plenty of sites predicting both wind and swell. We are going to look at how to forecast the swell and wind then combine it with real time reports to maximise the chance of getting it right. For this article we will focus on the following sites:

www.swellmap.com – Swell forecasts

www.windguru.com – Wind forecasts

www.surf2surf.com – Current surf conditions

www.windsurf.co.nz – Current wind conditions


chasing the surf around the country requires not only skill on the water but also off it. mike cann of Walk on Water NZ gives us an introduction to the skills of reading swell and weather forecasts so you maximise your surf time.

“ proper use of these resources allows you to maximise your surf time and keep your fuel bills down! ”

Surf forecAStINg

page 33

SWELL FORECASTSwell is generated in open sea and once formed just trucks across the ocean without much change until it hits shallows or land. Swell normally turns up as predicted so it’s much easier to forecast than wind.

GUiDE TO SWELLMAPVisit www.swellmap.com. Selecting the surfing tab will bring up a map of NZ with numbers around the coastline. These numbers represent the surf rating with 1 being bad and 10 being great. You can select a location that then brings up a detailed graph, giving forecasts up to 7 days in advance. The example below shows a poor forecast for Tay Street in the Coromandel.

Looking at the Coromandel chart above, I’ll go through what some of the features mean….

Surf Rating: Great for a quick look. Generally indicates clean surf. But everyone’s idea of good surf is different, especially when it comes to size. Use the rest of the data to make up your own mind.

Weather: Basic weather indicator.

Wind: Average wind speed, max wind speed in gusts and wind direction.

Period: Great indicator for quality surf. Longer periods produce more ‘organised’ surf but it tends to increase in size with period.

Sea / Swell / Set Face Size: The ‘swell size’ is the average of the ocean swell size. The swells will vary in size and get bigger as the shore and break get closer. The ‘set wave face’ indicates the actual height of the biggest waves that come through at that time. The ‘sea’ indicates how choppy the sea state is. For clean surf it will be the same as the swell size. In rough choppy conditions it will be higher, generally around the size of the set wave face.

Swell Dir: Has a huge impact on the size on that beach. For bigger surf look for beaches that face the swell direction and for smaller surf look for beaches offset to the swell direction.

Tides: Shows high and low tide times and neap or spring tides. Tides have a major effect on surf quality on all beaches but the effect is different on all. Buy a good surf guide to find out the best tides for various beaches.

All these factors affect the quality of the surf but pay special attention to the wave size and note that for every foot added on to wave size it’s an addition at the base not the top. This means a lot more water. When a wave doubles in size it quadruples in power!

WiND FORECASTAs we now know good swells are generated a long distance from shore by storms and can be reasonably well forecast. However wind is much more fickle. Unfortunately wind also has an instant effect on the quality of surf and can turn perfect conditions to rubbish in a matter of minutes. So it pays to be much more vigilant on current wind conditions and wind forecasts. But which winds are good and which bad for surfing?


Surf forecAStINg

The best surf generally occurs with no wind at all or in dead calm conditions. It’s also generally great with light offshore breezes – wind traveling from the beach going straight out to sea. Strong offshore winds can still give good surf but make it very hard to catch waves on a paddleboard.

Onshore winds – winds travelling from the sea on to the beach – are the worst. Generally, onshore winds prevent waves from peeling consistently and instead make them break before the face can get really steep for good surfing.

Most online forecasts predict wind from a global perspective and are not detailed enough to model local effects. Again local knowledge can often help.

In the calm summer months most places follow a similar general pattern: offshore breezes in the mornings turn to onshore in the afternoons. You may hear surfers mention “going for a dawny”. Unfortunately, if you’re after good surf it often means getting up early to catch the offshore breeze and especially if the surf spot is off black sand beaches as these get hotter much earlier. Sea breezes range in strength from around 5-15kn depending on location and how hot it gets during the day. The local atmospheric conditions will also generate wind in a certain direction. The sea breeze adds or cancels the local atmospheric conditions and can make the timing of wind changes difficult to predict accurately.

For wind predictions one of the most extensively used, free and accurate sites is www.windguru.com

The full charts show forecasts every three hours from 4am to 10pm over a full week. The following data is very useful:

Wind Speed: Average sea level wind speed ignoring sea breeze.

Wind Gusts: Maximum expected wind gusts.

Wind Direction: Shows direction of the wind with the arrow pointing in the direction of the wind. In this example it is easterly every day.

Temperature: Useful to gauge the likelihood and timing of a sea breeze.

Cloud Cover: Also used to gauge timing of a sea breeze.

The chart extract above shows an excellent forecast for a surf week at Muriwai as the light easterly winds will give clean surf in the morning.

iNSTANT iNFORMATiONThere’s nothing better than an actual surf report to give you confidence in the conditions. Several sites are available and include: www.surf2surf.com, www.surf.co.nz and www.gosurf.co.nz. These tend to provide a written surf report first thing in the morning with regularly update, photographs or web cam feeds of the surf location, which is especially useful for checking if the surf is still or clean or if the sea breeze has got up.

There are also free live wind reports at www.windsurf.co.nz

ExAMPLE FORECASTSo let’s use the two graph extracts from Swellmap and Windguru to make a forecast for Muriwai at 10am on Tuesday January

Surf forecAStINg

29th. The basic procedure is to first look at the current days surf report (I use that given on www.surf2surf.com) and then compare this against Swellmap’s forecast. Ideally they will give the same information but there is likely to be differences. Assuming the forecast for Tuesday (the day we want to head to the surf) will be wrong by the same amount we can take account of that to guess a little more accurately. This ‘swell error’ is really worth taking note of as surf size being out by 0.5m or 1m will significantly change your session.

Step 1: Check the surf report for ‘today’ Monday 28th January (taken from www.surf2surf.com)

This indicates the surf is 1ft max but given this is surf speak the actual wave face height is around twice that i.e. 2ft or 0.6m.

Step 2: Compare the surf report to the Swellmap forecast for today. This shows the set wave face size is 1.1m. So the actual surf is slightly smaller than the forecast by about 0.5m.

Step 3: Check the forecast for Tuesday at 10am. This shows the set face size is 1.5m. As the actual surf today is smaller than forecast by 0.5m, assume the same for Tuesday so expect surf to be 1m.

Step 4: Check www.windguru.com. This shows the wind is the same offshore direction and same strength on Tuesday as it is on Monday. If it was stronger you could expect the surf to be a little smaller than predicted, if less the surf may be a little bigger.

Step 5: Check the temperature and cloud cover. This shows a forecast of 19°C at 10am and no cloud. So it’s likely to get warm early, so we can expect an early sea breeze.

So from this forecast there’s likely to be some good surf but only first thing in the morning. The only option to catch good surf is to get up early for a “dawny”!

ALTERNATivES There are many online sites available to aid in forecasting. Below is a small selection and summary of the free sites available and ones that I use frequently. Exploring these sites is a great way to learn about forecasting and the more time spent doing it the better you will get.

www.gosurf.co.nz: an all round site with daily reports, live camera feeds, wind, wave and weather forecasts. The highlight for me is on the features tab “Exclusive Forecast: Greeny’s Weekend Lowdown Video Forecast” normally posted on a Thursday. These videos bring all the information from the sites together and explain it in detail.

www.magicseaweed.com: this gives current conditions and comprehensive forecasts for all the popular surf beaches. The highlight is the ‘spotguide’ giving all the details you need to know about a break, which is great for researching new spots.

www.marineweather.co.nz: This gives all the usual data and forecasts for all popular surf spots in NZ.

www.windfinder.com: This site specialises in wind forecasting and is a great alternative to www.windguru.com. Its highlight is the map which shows mulitiple locations that each have live weather reports and forecasts

Surf forecasting is much easier with the online resources available but is still a bit of an art. Local knowledge and experience goes a long way to getting it right. There’s nothing better than a report from eyes on the beach, so a good network of friends helps a lot. The trick is to use all the resources and do your homework. After all there’s nothing worse than listening to your mates raving about the best ever session that you just missed!

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Just like most parts of the country, the deep south has been blessed with clear and consistently fine weather. In fact, as parts of the North Island were declared to be ‘drought-stricken’, a long, parched gasp was also faintly heard from Fiordland – the region most synonymous with copious levels of hydration!

Suffice to say, paddleboarding conditions have been brilliant, with the only limiting factors being the two “W’s”… Wind and Work. Still, plenty of crew have been getting out and about, and challenging themselves in the variety of disciplines of our sport.

December saw the Lakes Districts get its first International Surf Association and Surfing NZ qualified SUP Instructors. Paul van der Kaag (Naish), Ben Kent (Queenstown Parasail) and Jase John (NZSHRED), along with a handful of out-of-towners from as far away as Wellington, completed the course, run by James Bradshaw of Christchurch Paddleboarding.

The planets finally aligned for NZSHRED’s annual assault on Lake Alta, up above the Remarkables ski area, using Red Air inflatable boards. This fantastic trip had to wait until Christmas Eve to allow the late spring snowfalls, which had regularly covered the higher tops, to melt enough to allow paddle access. Even that far into summer, the lake was still 25% covered in ice. There really is something special about hiking to a level of 2000m to get your SUP fix.

A new adventure, drawing on a variety of SUP disciplines, has morphed on the Hawea River near Wanaka, as infrastructure from electricity

generation has seen the development of a clean standing wave. Numerous folk have been getting over to this wave, using all manner of water sport tools, with more recent excursions by local SUP wave riders, showing the sport can develop and adapt to whatever conditions present themselves.

The coastal scene has been somewhat inconsistent. However, there has been clean 1-2ft swell in the usual haunts of Colac and Curio Bays throughout summer. This has also meant paddlers have pushed into new areas, looking for a different feel; such as leisurely paddles into the beautiful Catlins River estuary and up the Aparima River. Nick, from Catlins Surf School (www.catlins-surf.co.nz) reports regular visits by paddleboarders to the Bay, with most having the awesome experience of sharing that picturesque environment with the resident Hectors dolphin population. Also, those paddlers more familiar with lakes have been frequenting coastal areas, such as the

right-hand point breaks at Riverton.

Back in the Wakatipu, Mike Stewart (Starboard) has been encouraging

regular meets for Wednesday evening paddlers on Lake Hayes. A number of the more experienced paddlers regularly brought additional boards to encourage people into the sport, which went down really well. There have also been paddlers seen in Frankton Arm on Sunday mornings, collectively paddling around the Gardens Peninsula, into town and congregating at their favourite cafes. There really is a solid SUP community feel starting to develop in the South.

Jase Johns of NZSHRED brings us up to speed with the sport in and around Central Otago.

“ there really is something special about hiking to a level of 2000m to get your Sup fix.”

ceNtrAl otAgo

page 39Lake Hayes. NZSHRED

Lake Alta. NZSHRED


NZ pAddleBoArd deSIgNer – crAIg loomeS

HOME GROWN

NZ has long punched above its weight in the world of marine design. The Kiwi can-do culture has pervaded all walks of our maritime life, from the professional pinnacle of the America’s Cup right down to the funky little home-built craft of all shapes and sizes to be found on our lakes and shores. Stand-up paddleboarding is no different, as the array of custom raceboard designs at the beach on an average evening quickly reveals.

This is interesting, because it certainly isn’t happening in most other parts of the world. Obviously at the big events in USA you’ll see prototypes from the major brands being tested, but the idea of your average-Joe designing and building their own raceboards to compete on seems a fundamentally NZ phenomenon. When you mention it to friends and colleagues based elsewhere in the world they’re fascinated.

What’s even more interesting is that some of these home-grown designs are seriously fast. When you’ve got top-notch naval architects combining state-of-the-art design tools with vast experience at making vessels go extremely quickly and efficiently, you realise that you’re potentially looking at the future of the sport sitting on those beaches. Their designs are technically far removed from where the main manufacturers are at.

This is one reason why Craig has been signed by NSP to develop their raceboards.

Craig started out as a boat builder in the early 1980s, which soon led him on to creating his own designs, with a focus on pushing the boundaries of innovation and efficiency. Over the years his designs have collected various accolades including two world records, Earthrace, the current UIM world circumnavigation speed record holder and more recently Turanor PlanetSolar, the first boat in history to circumnavigate the globe solely on photovoltaic solar power.

Any spare time from designing craft for the ocean was generally spent on, in and under the ocean; swimming, surfing, windsurfing, kitesurfing, boating (yachting and power) and scuba-diving. So it’s no surprise that he soon found himself on a paddleboard when the sport reached our shores, and it quickly became a powerful passion:

it’s one of the few sports that young and old can truly take part in and enjoy; it can be done anywhere there is some water – almost no matter how small the pond is or what the weather is like. There are so many branches of SUP, calm water, exploring, flat water racing, downwinding, surfing, rivers, canals, white water, etc. SUP is here to stay, it’s an incredibly wide and varied sport, and i believe the growth and development will continue for a long time…

Inevitably, Craig soon found his design passion stimulated by this new sport, which happened to be right in his comfort zone for technical as well as aesthetic reasons:

Our stand-up paddleboard scene may be relatively small, but we’ve got some amazing design talent here in NZ, and the world is waking up to this. Craig Loomes of Auckland design company LOMOcean has recently been signed by international brand NSP to produce a new generation of state-of-the-art raceboard designs in conjunction with NSP top racer Travis Grant – a major plus for the NZ scene. We set out to find out a little bit more about the man with the plan...

My years of designing and optimising hulls for ‘displacement speed’ boats puts me in good stead for designing SUP boards – much of my previous yacht and military work was on hulls operating in the same speed regime that race SUPs operate at.

To many people, SUP design looks to be a simple process because there is not much to a paddleboard. However, to me it is much more than just dreaming up a shape, building it and then seeing how it goes. With regard to the performance part of designs i take a very analytical approach, undertaking many calculations and tests to verify that the design is as good as it can be and fit for purpose before construction begins.

My approach to design of anything – be it a car, plane, boat or paddleboard is to first clearly identify the role that the design is meant to fulfil – i like to be specific and hone the design so it is truly fit for purpose and the person / people operating the device. Styling is also an important aspect for me and i always work to create a balanced blend between the styling, functional and performance aspects of the design. i believe there is still plenty of room to optimise and

improve. SUP design will continue to evolve, especially on the elite race side of things.

Craig’s designs quickly gained notoriety as seriously fast machines, and can now be found all around the Pacific, and at the front of SUP racing fleets as far afield as Florida. He’s designed some crossover boards too, but his main interest is in speed performance. So, what are the specific challenges in SUP raceboard design?

For starters, there is a very limited amount of power available (i.e. one human) and the method by which it is transferred is not particularly efficient (which is why it’s so

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good for an overall body workout!). So having a hull / board shape with the least possible drag is vital – assuming of course that you want to go as fast as possible for your efforts!

Fortunately, minimum drag is relatively easy to achieve, now that we have access to Computational Fluid Dynamics (CFD) programs and tow test facilities, which are the best tools possible to explore hull shapes and find the optimum form with minimum drag, whilst taking into account all of the other considerations. The board-to-board comparison testing we have done in Australia using Doppler GPS has shown that LOMOcean designs certainly have less drag than other leading production brands. The board was clearly faster even though it was wider and heavier than the leading brand boards it was being tested against.

Much of my previous research was on bulbous

bow geometry, and how it influences the bow and stern waves to reduce drag. Consequently, many of our SUP designs feature bulbous bows that exploit this well known hydrodynamic phenomenon (how many ships do you see without a bulbous bow?).

i also see stability as super critical in SUP design; it’s no good having a super low drag board that mere mortals cannot stay upright

on! So i place a lot of emphasis on calculating the stability of each SUP design to keep a definite numerical reference to work from, just as the drag of each new design can be finitely determined and referenced to previous designs. The

sea surface conditions that the board design is intended to operate in also adds complexity, and this is one area where calculations and CFD fall short and on-the-water experience takes over – another good excuse for me to spend more time on the water paddling!

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“ It’s one of the few sports that young and old can truly take part in and enjoy.”

Craig does indeed take his research very seriously, regularly paddling from and to his home in the suburb of Pt Chevalier to the office in Westhaven...

it’s the best way to start or finish a day! i really like downwinding, and also paddling into a solid 15 to 20 knot breeze, anything straight line and for a long time. i hate going around corners. Every time i go out i am analysing how the particular board i am riding could be better from a handling point of view.

Craig’s LOMOcean designs are undoubtedly eye-catching and different. When you look at the Lomocean website (www.lomocean.com) and see some of the incredibly futuristic and extraordinary craft he’s created, it’s clear that this is something of a trademark with all of his designs.

i work very hard to ensure that anything we design is unique and unlike anything else. Some of these unique features make my SUP boards more expensive to build but price isn’t the first consideration for the discerning. i don’t build boards to sell, i build boards to enjoy, test and develop from. i do design boards for other people to build for themselves or have someone else build for them. However, now that i am working designing boards for production with NSP i am limited on what i can provide with custom designs...

But the good news for us all is that there will hopefully be some LOMOcean co-branded 12’6 and 14’ production boards on the market very soon.

NSP tested Craig’s boards here in NZ and in Australia, and then signed an agreement for him to develop designs for them, albeit toned down slightly to make them more production-friendly and for a wider market. Travis Grant has been testing the designs and providing very positive feedback. So right now, Craig’s fairly happy about things. Ever since getting into stand-up paddleboarding, his ambition has been to see his own-design paddleboards out there in big numbers across the world, and at the front of the race fleets. With the NSP / Travis Grant tie-up, this dream may just become a reality.

ANy OTHER STAND-UP-RELATED AMBiTiONS?

yes, absolutely. i dream of being fit enough before i am too old to do a M2O (Molokai to Oahu) and a downwinder from Great Barrier to Auckland in a howling North-easterly...

FURTHER TALENT

While Craig’s the first NZ designer to come to notice of the big stand-up brands, we’ve got several other highly talented board shapers in NZ turning their attention to paddleboard designs. We’ll be profiling Kevin Trotter, James Dinnis, Shane Goodwin and others properly in future issues.

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In the spirit of showcasing the amazing and varied locations NZ has to offer paddler James Bradshaw of Christchurch Paddleboarding introduces us to one of his Canterbury favourites.

However, there are times when a day in paradise tests your skills to the full and being in the right place at the right time can be the difference between life and death.

Lake Clearwater in the Canterbury Mountains is one of the highest lakes in NZ at over 600m above sea level. Despite it being prominent in the Lord of the Rings movies, it’s one of those places that you drive past, see the patchwork of old baches and wonder why anyone would stay there. But it’s only when you spend time there that the sheer beauty of the area really draws you in.

For Cantabrians and those in the know, the lake is a paddleboarding and windsurfing nirvana, especially as more often than not the prevailing NW wind gets up in the afternoon to blow in excess of 20 knots.

For those of us fortunate to spend half our lives on the water, we get to understand the tell tail signs of when it’s good to head out and when you should think twice about it. On this occasion it was one of those days when

good judgement about when to head out or call it a day was required. The forecasted NW gale was beginning to show with dust at the head of the valley as I sat reflecting on a nice downwind run with a cup of tea. I recall thinking how neat it is to watch Mother Nature from certain locations and at that particular moment the water wasn’t one of those places. But not everyone shared those thoughts.

Breaking the peace a DoC ranger pulled up beside my van with obvious urgency to alert me and my paddling partner to an on water emergency. Someone without a life-jacket had fallen out of a kayak 300m off shore. As there’s a ‘no powered’ craft policy on the lake, it quickly became evident that the only way to reach the person quickly was to use my paddleboard. Luckily, I was still in my paddling gear so all I had to do to ensure I was going to be safe was to put my life-jacket back on, grab my board, attach the leash and paddle like mad to the area where it was thought the person in trouble was.

With the wind now around 25 knots the water was very choppy. That, coupled with looking straight into the sun, meant it was some time before I found that the object I was heading for was actually a buoy. I began to realise how difficult it is to see someone in the water. With

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half a dozen people on the shoreline shouting and madly waving their arms I quickly realised I needed to head in a different direction and even more seriously, further out than I thought. My paddle stroke increased, as did my heart rate.

As I approached the person my ISA / Surf NZ instructor training took over and I began to reassure them and explain what I was going to do. I was relieved to have arrived when I did as it seemed exhaustion was beginning to result in them intermittently disappearing below the surface.

Once I was about 6ft away, I jumped off the board and pushed it towards them. Luckily they had the strength to grab it, catch their breath and rest. After a minute or so I managed to get them on the board, which was no mean feat as by now the wind was blowing even stronger and the person wasn’t small. With me positioned behind them we were now faced with the paddle back to shore, which sounds easy, but with 200kgs on board, ugly water and 25+knots of wind it was going to be tricky. Fortunately we made the welcoming party that by now included DoC and the emergency services, a welcome surprise given we were, after all, in the middle of nowhere.

As is the case in most emergencies, it wasn’t until afterwards that I realised how serious the situation was and that only a matter of seconds could have resulted in a very different outcome. However, it is nice to know that the stuff you teach people on the instructor’s course actually works when required.

In a press release DoC said “it was lucky that James was there as we had no other way of reaching the person, they are one very lucky person and this highlights how quickly the weather can change in the mountains”.

I’m not the sort of person to shout about the things I do and especially about an incident that would have seen anyone faced with the same situation react in the same way. But on reflection and with a bit of prodding, I

decided that it might just serve as a reminder to everyone to think twice before heading out when they possibly shouldn’t and to ensure when you are out to wear high visibility clothing and whatever life-jacket is appropriate.

Also, remember that your board can save lives; it’s a big stable platform that can get from A to B relatively quickly. Clearly, you need to remember to assess the situation first so you don’t put yourself at risk. There is nothing worse than having to rescue the rescuer. I’d recommend getting yourself some training.

A number of adapted paddleboards have been donated to Surf Lifesaving clubs around the country. The organisation is currently undertaking a review of their operational effectiveness before committing to their use. We’ll update you as soon as we can.

KAyAKPRO SUP ERGOMETER

Developed from the rowing machine concept the KayakPro SUP Ergometer has been around for some time but remains an excellent training tool. Elite paddlers including Paul Jackson, use the trainer for stroke analysis and baseline fitness assessments, which can be carried out in controlled conditions, unlike those on the water.

With an on-board concole providing precise data feedback and adjustable shape / paddle, the SUP Ergometer can actually promote better SUP fitness.

To view the most comprehensive range of paddleboards in the country and find out how the KayakPro SUP Ergometer can help your paddling, contact the SUP Centre www.supcentre.co.nz or 09 520 6699.

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Email the correct answer with your name, address and contact details to [email protected] Entries close Friday 5th July 2013.

One winner will be drawn each week thereafter and winners notified within 3 working days following the draw. SRONZ Competition conditions apply.


In his issue three article, Mark Jackson of StandUp Takapuna, emphasised the importance of the much underrated, under-appreciated and misunderstood appendage(s) at the tail of your board and helped us to realise that they are absolutely key to straight tracking on flat water, speed, control and manoeuvrability. To continue our fin education Mr FINatical introduces us to the fundamentals of fins for the waves and touches on set-up for downwind runs and racing.

You might find it useful to do some revision of the terms referred to in issue three but let’s start with a basic glossary of terms associated with fins and fin set-up for waves.

Wave fins basically have three purposes – drive, lift and hold, so we’ll begin there.

Drive: Fins help you accelerate out of turns if you put enough pressure against them. We know that fins produce drag when the board is going straight but water surging against a fin in mid turn produces a feeling of acceleration. This is known as drive. Perhaps the best analogy I’ve come across is that of a swimmer approaching a pool wall, preparing to hit it and catapult in the opposite direction.

Springing off the wall is similar to laying into a turn on a board and putting pressure against the fins. Both actions result in acceleration out of a turn.

lift: This is the force on a fin that provides vertical lift. Fin cant (see following definition) increases fin lift. The greater the lift, the greater the hold a fin will have in a waves face.

Hold: Hold prevents the board from sliding out during turns.

Fin set up and other key terms.

Cluster: How spaced apart your fins are. This refers to twin, thruster, quad fins etc. A spread out fin cluster will result in a longer turning arc. A compacted fin cluster produces shorter turning arcs. Basically, the bigger and faster the wave the more you’ll need a spread out fin cluster.

The thruster setup is the most common, and is found on all kinds of boards. It performs well under most conditions, lending a stable feel to

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a manoeuvrable board. The outside fins are flat on the inside to increase drive, while the centre fin is foiled normally. Additionally, the outer fins are toed-in to speed up the board and allow it to turn more easily.

Toe in: (not tow in), is the description of the angle of the fin box and therefore the fin as it presents to the nose of the board. A toed in fin has its leading edge pointing inboard and its trailing edge pointing outboard, and; like a canted fin, the water pressure is pushing outwards towards the rails or sides of your board, making the board more responsive to rider input. Note: Toe in applies to side not centre fins.

Cant: The angle that a fin ‘tilts’ outboard, or away from the straight up and down towards the outside or the rails of the board. A fin that sticks straight up, perfectly perpendicular to the board’s base contour is said to have a no cant.

Cant refers to side fins only and affects mainly acceleration and manoeuvrability. More Cant = more manoeuvrability, less acceleration. Less Cant = less manoeuvrability, more acceleration.

foils: When you look at a surf fin, you’ll notice that it is shaped in an aerodynamic fashion from its front edge to the backside. Most often, the thickest portion of the fin is the in the middle, while the thinnest

part is the outer edges. This shape is known as the fin’s foil, and it has a big impact on the way the water flows under the board. Some fins are flat on one side and foiled on the other (usually side fins), while others are foiled on either side (single / centre fins). The idea is to create lift under the board. The more pronounced the foil, the more lift it will provide.

flex: Flex or stiffness of a fin plays a big part in the way a board will ultimately handle on the water. If you are a beginner, stiff fins are more forgiving and will give you the stability you need. Their lack of flex makes it hard to make sharp turns, and the turns you do make will be wide and sweeping. However, a stiff fin has the tendency to revert quickly to its natural position, so the turns will be faster than with a flexy fin. Flexible fins add a level of feel to the board that is hard to match with their stiffer counterparts. They are slower to reach their maximum flex, meaning the board continues to respond to the rider’s input throughout a turn.

Ok, now you have a grasp of fins for the surf. If you’re more into downwind runs or a bit of racing, perhaps around the ‘M’ courses that are becoming popular at events, fin size, shape, placement and positioning are all important and affect a board’s performance.

Ideally, having a quiver of surf or race fins allows you to select the perfect fin for the type of race you’re in or wave you’re on. Remember… a long distance flat water race versus a ripping downwinder requires significantly different fins. A more swept back (raked) fin positioned further forward in the fin box will permit a looser flowing ride that better suits downwind surfing with breaking swells that require you to constantly make adjustments to your course. Directly opposite to this is the mill pond flat condition around the cans and short to medium distance races. For this type of racing you want a fin that accelerates quickly and tracks straighter yet is still able to pivot point turn around a mark


i.e. an elliptical, hi aspect ratio fin (straight up and down – do some revision for the issue three article), generally positioned further back in the fin box.

As with everything, I recommend you experiment a little by simply moving your fin from the very front to the very back of your fin box or trying different fins – smaller or larger than the one you already have or more swept back or more straight up and down. Only by experimenting will you really be able to say ‘fins… What are they good for? Absolutely everything!!!’

We haven’t by any flex or sweep of the imagination covered everything but it’s a start.

See you in the next issue for another FINatical ride.

www.standuptakapuna.co.nz 09 486 6229

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THE VALUE OF THE OUTDOORS TO SOCIETY

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the sharing of knowledge, debating of ideas and experiential practice.

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StANd-up pAddleBoArd SpeAr-fIShINg

Spear-fishing is becoming increasingly popular in NZ, and it fits in well with the general demographic for paddleboarders, requiring a bit more fitness and determination than just sitting with a rod in your hand, hoping for the best.

Most people spearfish from the shore or a boat, but to my mind the stand-up paddleboard is actually the ultimate platform for the sport. I get to combine my two favourite pastimes in perfect harmony. A nice paddle out and back from some suitable offshore island or reef, (well off the beaten track from other spearos), with minimal disturbance to the fish (snapper hate engines!), and great visibility into the water along the way – ideal for spotting good weedlines or pins. Then, when I’m in position, I have a great platform to set up all my gear on, with food, drink and backup gear all immediately accessible and somewhere to put my fish as soon as I’ve caught them (rather than putting them on my floatline and waiting for the local bronze whalers to get the scent). Best of all, I can get back on board at any time to quickly change location rather than having to waste time swimming up-current, etc.

It takes a bit of time to get the board all set up but overall it’s worth every minute, for all the extra benefits. This isn’t just a case of shoe-horning two sports together for the sake of it, I honestly reckon that using my paddleboard significantly improves the overall experience.

If you’re not already a competent spearo and very comfortable with all your equipment and techniques, then go and learn the fundamentals of the sport properly before bringing paddleboarding into the picture. Likewise, if you’re already a competent

spearo but new to paddleboarding, get your basic paddling technique sorted first before strapping your expensive spearo gear onto a board!

The one safety point I will make now is that whenever you’re spearfishing on your own it’s vital that you play safe, and stay well within your limits. I absolutely never go below 12m or 1 minute bottom time when on my own, no matter how well things are going and good I’m

feeling. Those limits (50% of my normal working limits) suit me, make sure you decide on and keep to the right limits for you. Play safe. And if ever anything doesn’t feel right, I’ll call it a day. Remember to also keep some energy in reserve for the paddle home!

EQUiPMENT

While any recreational paddleboard can be used as a spearfishing platform, having something with plenty of volume and width definitely makes life easier. The vital consideration is not how it will handle when you set off, but how well it will when you’re coming back with maybe 20-30kg extra weight of fish on board (if you’ve been lucky), and the wind and swell has got up while you were out – and you’re exhausted. I can’t stress this strongly enough!

Small or narrow boards are really not ideal. Go big. But ideally, not too wide. Width is good in that it gives you a good working platform as well as stability, but too much just makes the board slow and draggy. If you’re paddling any significant distance you want something that’s reasonably quick, too. A board around 32” in width, with good volume from nose to tail will be ideal. A board with these attributes and

“ Whenever you’re spearfishing on your own it’s vital that you play safe, and stay well within your limits”

Our fishing expert explains why a paddleboard makes a perfect spear-fishing platform…

StANd-up pAddleBoArd SpeAr-fIShINg

plenty of cargo fixings, gives a great operating area when you’re sitting there sorting out your gear before and after you’re in the water.

I use the (collapsible) Boardfisher crate up front on the board. In this I keep my weight belt (don’t wear it when paddling!), mask / snorkel / gloves / knives etc, plus dive-related extras I might need (spares, kina bombs, dive torch, cray nooses etc), and a 2kg anchor on 15m of 4mm line. Also in there is a PFD, food, drink, mobile phone in dry bag, mini first aid kit, and flares. Yep – lots of safety kit. But if I’m going out to an island a couple of kilometres offshore, I’d rather be safe than sorry. And the point is, I can carry it all, so why not! At the rear of the board I have my catch-bag fixed, which I fill with salt ice before setting off.

When I’m diving, I have a choice of two strategies. If there’s no significant wind or current, I will simply attach my gun floatline directly to the board, so I’m basically towing

the board around behind me. This is optimal, as it means I have my ‘base station’ never more than 30m away. However, if it’s windy or there’s a bit of current this can become hard work. In this case, I’ll simply deploy the anchor (it’s tiny, but as I can dive down and set it by hand into a crack or under a rock, it’ll do the job just fine), and then work freely in the area around the anchored board, using the dive buoy I’ve brought along.

The wonderful thing about having the board there is that at any time I can just pop up onto it for a rest, a drink, a snack, to sort out my gear or quickly fillet and ice a fish, all without having to remove my fins. Unlike getting back onto a support boat, which is a whole lot more hassle!

The other piece of specialist kit I use is a 4-piece ‘Combo’ paddle, which allows the handle to be taken off and replaced with a second blade. If the conditions do turn super-rough or windy, especially when

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laden down with fish, I can kayak the board home from a seated or kneeling position. This has been an absolute godsend on several occasions. The spare blade is stored in the rod-holder on the Boardfisher, acting as the flagpole for my (extremely large!) dive flag.

My speargun sits on the centreline of the board when I’m paddling, attached to the board carrying handle, and also held into

place under the Boardfisher at the front and the catchbag at the rear. When I’m on the move, I slide my fins in underneath the catchbag, along with my dive float.

The most important thing to ensure when you’re setting up your board for spearfishing is that everything can be fixed into position and won’t come off if the board tips over. This is seriously important! I have on several occasions

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been tumbled in the surf while launching or landing (the classic scenario of setting off in flat calm conditions, but then an unexpected sea breeze kicks in, and you find yourself coming back in strong onshores and a dumping shorebreak). The Boardfisher is great as the lid closes very securely. But make sure your other items; fins etc, are all really secure. Assume you will get tumbled, and prepare for it before negotiating the shorebreak. Hop off your board as soon as you’re in shallow enough water so you can carefully guide it in and keep it from turning over.

I normally get into my spearo wetsuit and socks before setting off. Full suit in the winter, maybe just the longjohns in the summer, and then put the wetsuit top on when I’ve reached my dive point. I wear or take a hat and sunnies even if it’s cloudy when setting off, and of course put plenty of sunscreen on before going out.

So there you have it. If you’re into spearfishing then I thoroughly recommend combining it with your paddleboarding. It really is a match made in heaven. It takes a bit of time to get your kit right, but is well worth the time and investment.

SAFETy NOTE:Freediving without proper understanding of the physiology and inherent risks involved in sustained underwater breathholding can be lethal – there have been many fatalities from ‘shallow water blackout’.

If you’re new to spearfishing then we STRONGLY recommend doing a proper breath-hold and freedive basics course. Ocean Hunter conduct excellent and very professional 2-day courses throughout NZ. Check out www.oceanhunter.co.nz for more information. free postage to

anywhere in NZ!

plus: leashes, fins, SUP-specific wet suits, carry straps, racks, DVDs & loads

more great SUP stuff.

www.paddleboardshop.co.nz

designed & built in NZ specifically for SUP use! $129

Robust 75cm cooler catch bag. Unzips completely flat for easy washing off. Fixings on each

corner for easy attachment to board.

cooler catch bag

designed & built in NZ specifically for SUP use! $69

75cm diameter, packs away to palm-sized built-in bag. Lightweight yet tough & durable.

drogue (sea anchor)

easily cleaned non-absorbent material! $199

Assembly takes 2 minutes and it comes with 4 stick-on deck mounting points.

foldaway fishing box with 2 rodholders, paddle holder & lots of storage, top cover that stays closed even if your board capsizes.

boardfisher fishing boxSUP fishing accessories

SUP STUFF!


‘SWeAty NeW ZeAlANd chAlleNge’

If you had to describe me in one sentence, I am an athlete at heart, a yogi by practice, and a traveler by nature. Just about everything I do encompasses these three passions. Despite retiring from professional water polo in 2010, this outlook has followed me wherever I wander. So it was no surprise that when I recently embarked on the ‘Sweaty New Zealand Challenge’, I loved every bit of it.

During our travels we live by three rules –

Rule #1: Don’t be a tourist – do as locals do.

Rule #2: Sweat every day.

Rule #3: To experience the world, get outside.

15 DAyS & 15 WAyS TO SWEAT

It’s time to get out of our comfort zone and off the beaten path. No tour buses. Just two athletes – myself and my partner in crime, Matt Komer – on a search for new places, new people, new scenery, and new ways to sweat. So we ran, raced, kayaked, hiked, paddled, biked, flowed, and wandered our way through the North and South Islands. But, go figure; some of our favorite moments were spent on stand-up paddleboards in Mt. Maunganui.

Training for the Olympics in 2008 taught me that if you want to improve in something, you must consistently get out of your comfort zone. This way, you’re constantly growing and expanding your perceived limits. It’s the ability

to work through something that you’re not even sure you can. Whether you do or not, if we can take ourselves to that humbling edge, I think we become better people for it. Not only does this apply to physical training, but in all facets of our life.

SWEATy CHALLENGE #8: SUP & yOGA

On a warm Sunday morning overlooking Pilot Bay, I led a power yoga flow to a large group from East Coast Paddler. We flowed, breathed, lengthened, and of course got

NZ is on the travel wish list of most people. former uSA olympic Silver medal winning Water polo team member and lululemon Athletica Ambassador Jaime komer made her early summer visit slightly more unique….

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‘SWeAty NeW ZeAlANd chAlleNge’

some push-ups in! All warmed up and ready to strike a pose, we hopped onto the boards to try out different balances and yoga poses. It was really exciting to see so many people doing this for the first time!

Yoga is quite challenging on a paddleboard as it brings in a whole new element of balance, yet these kids and adults went for it, not afraid to get a little wet, and most certainly not afraid to get out of their comfort zone.

SHARE THE LOvE

It’s spreading! A few local yoga instructors took part in our SUP Yoga day and had quite the knack for it. Word on the street is that East Coast Paddler now offers special SUP Yoga classes! Check for updates on www.eastcoastpaddler.co.nz or on their Facebook page.

WHAT’S NExT?

Time for more research! We’re currently in the process of creating our next Athlete. Yogi. Traveler. Adventure. In the meantime, I am leading a Yoga Volunteer Trip for Kids Play International in July, 2013. This nonprofit organisation was founded by a 3x Olympian and all the trips are led by Olympians. The ethos is to use sports as a catalyst to promote gender equity in communities impacted by genocide. July’s trip is to Rwanda where we will volunteer with children, play sports, practice yoga with the local community, and travel with a purpose! For more information on this adventure visit www.kidsplayintl.org

Until next time, Sweat. Smile. Share (but don’t share the sweat).

To keep up with Jaime Komer visit www.athleteyogitraveler.com

“ If we can take ourselves to that humbling edge, I think we become better people for it”.

JAiME KOMER

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The type, timing and quantity of your food and supplements can help. Eating well is specific to you and your individual needs, as well as your training schedule. But here are some basics to get you started on a sensible nutrition plan.

proteIN

We need protein to build and repair our bodies. It’s especially important in helping athletes to recover after training.

Good quality protein sources include lean beef, chicken, fish, egg white and whey protein.

You can get the protein you need by choosing the right types of foods, but good quality protein supplementation is a convenient way to ensure you’re getting the protein you need. A quality protein bar or shake is a quick and easy option when you’re on the go.

cArBohydrAteS

Carbohydrates (carbs) provide fuel for exercise, especially for exercise periods of high intensity or long duration.

How much you need depends on your daily activity levels. On high activity days, you’ll need more carbs than if you’re not very active.

If your goal is to manage your weight, fibrous carbs are the best choice – these have a low carb content and do not spike insulin levels like sugary / starchy carbs. Raised insulin levels can lead to fat gain if not managed properly.

Fibrous carbs include vegetables like broccoli, cauliflower, green beans, cabbage and spinach.

To maximise strength and muscle gain, you’ll benefit from eating carbs straight after you train.

Fruit is often a good choice in this instance.

fAt

Healthy oils also provide energy for our bodies and are an important nutrient for ensuring peak performance and optimal health and wellbeing (as long as you choose the right type of fats!). If you follow a low carb diet, it’s important to increase your intake of good oils to keep your energy levels up.

Some examples of healthy fats include coconut oil, avocado, fish oil, flax oil, nuts and olive oil.

Check out our favourite breakfast recipe. Healthy eating doesn’t have to be boring!

Whether you paddle to keep fit, to get out and about and have some fun or are training for peak athletic performance, good nutrition is an essential tool to help you get the most out of your time on the water. OceanFit Nutrition help us understand the basics of good nutrition.

the BASIcS of good NutrItIoN

ABout oceANfIt NutrItIoN

OceanFit Nutrition is about fitness, health and wellbeing. We’re passionate about water sports and helping you to get a competitive advantage or just to pursue your passion with more vigour and energy.

When it comes to nutrition, one size doesn’t fit all. If you’re interested in a personalised nutrition plan to meet you specific needs, OceanFit Nutrition can help.

We offer great products and nutrition advice for high performance athletes, as well as everyday enthusiasts looking to enjoying a healthier, more active lifestyle. So if you’re a competitive water sports athlete, or you just want to spend more time in or on the water, we’ve got you covered. From endurance, fitness, strength, energy and recovery to weight management and immune system boosts.

the BASIcS of good NutrItIoN

For more information visit:

www.oceanfitnutrition.co.nz

Facebook: OceanFitNutrition

INGREDIENTS

2 scoops of your favourite flavour Optimum Nutrition whey protein powder

2T psyllium husk (you can get this from your local supermarket in the organic section)

1 egg

1t baking powder

Coconut oil

Water

Mix the protein powder, psyllium husk and baking powder with an egg and water (approximately 1 cup to get to pancake consistency). Allow to stand for 10 minutes to thicken.

Heat coconut oil in a frying pan and pour batter into pan in small circles. Flip when starting to bubble. Layer with greek yoghurt and blueberries (or your favourite fruit) and enjoy!

delIcIouS hIgh proteIN, loW cArB, pANcAkeS

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Many beginners make the mistake of thinking that the paddle stroke is all about the arms but they are simply the ‘levers’ that allow you to engage the much more powerful back, core and leg muscles. Stand-up paddling is a full body experience.

Tightening of the hamstrings can cause problems in the knees and, more importantly, in the back and hips. There can be a correlation between tight hamstrings and lower back pain so it’s essential to have good flexibility of these muscles.

Rather than the commonly seen hamstring stretch, which has you balancing on one leg while the other is out in front and positioned on a higher object, a simpler and ‘safer’ way to achieve this is to sit with one leg along the edge of a bench or bed.

Sit with one buttock and your leg close to the edge of the bed or bench, with your leg

straight. The other foot should just be relaxed but touching the floor.

Lean forward with a straight back until you feel tension (not pain) in the leg and hold for at least 20 seconds. Repeat five times and do the same with the other leg.

StretcheS for StANd-up pAddlINg

Learning and more importantly practicing, some stretches and self-mobilisation techniques can prepare important muscles for use and reduce the risk of damage. Time off the paddleboard is something we all want to avoid. So rather than dealing with pain, injury prevention should be the aim. In this issue we focus on the hamstring muscles, which are important in stabilising your pelvis while paddling.

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“Get the morning glass along warm & sheltered coves of Russell”

Herne Bay / Ponsonby Physio76 Jervois Rd, Ponsonby, Auckland

Ph: 09 378 9462www.hernebayponsonbyphysio.co.nz

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STaND uP PaDDlE – a PaDDlERS GuIDEYou might well ask who could write a 500 page book about the sport. The answer is Steve West – a champion paddler, coach and commentator who has a thorough appreciation of everything paddle sports.

To say the book is comprehensive is an understatement. Steve forcefully and convincingly puts forward his opinion that stand-up paddling should be classified as a paddle sport with detailed attention given to the paddle, which he says is central to your full appreciation and connection with the sport itself.

In the early chapters there are also some cautionary words for the sports future which are based on Steve’s observations and experiences of windsurfing.

Overall the reader will get an in-depth understanding of the history and culture of the sport, easy to read technique advice and tips on where to begin, how to prepare for every aspect of paddling and ultimately how to achieve their goals.

Whether you’ve just taken up the sport or already an enthusiast, a copy of this reference book is an absolute must. For more information visit www.kanuculture.com

WE HAvE ONE COPy TO GivE AWAy!Friend SRONZ on Facebook and email us at [email protected] to tell us why you should be the lucky winner.

Entries close Friday 14th June 2013. The winner will be notified within 3 working days. SRONZ competition conditions apply.

START OF NZ SUP FESTivAL DOWNWiNDER ARMy BAy

Book revIeW

AucklAnd

North Shore SUp contact via Facebook

Orewa SUp contact via Facebook

point Chev SUp Club contact via Facebook

BAy of Plenty

SUpaddle Recon Missionmeisters contact via Facebook

cAnterBury

Groundswell Wind Addicts contact via Facebook

Wellington

Welly paddlers www.wellypaddlers.blogspot.co.nz

SUp “board Meetings” [email protected]

port Nic paddlers www.rpnyc.org.nz/ocean-sports

WhAngArei

bridge basin beer Series www.paddleboardshopwhangarei.co.nz

commuNIty pAddle groupS

KOTAHi Ki TE HOE SERiES.

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contact us via email

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STATE BEACH SERiES 12’ 6’’ Men – 1. Marcus Hansen, 2. Paul Davis, 3. Anthony Willis. 12’ 6’’ Women – 1. Annabel Anderson, 2. Stacey Smith, 3. Jo Aleh. 14’ – 1. Troy McCasey, 2. James Turner, 3. Andrew Brown.For all results visit www.beachseries.co.nz

rAce revIeWS

BLAST THE BAy – For all Blast the Bay results visit www.eastcoastpaddler.co.nz

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JETTS CiTy SURF SERiES12’ 6’’ Elite Men – 1. Troy McCasey, 2. Paul Davis, 3. Marcus Hansen. 12’ 6’’ Elite Women – 1. Annabel Anderson, 2. Victoria Stuart, 3. Marlene Jackson. 14’ – 1. Mike Tohill, 2. Jason Bird, 3. Bevan Gooch. For all results visit www.citysurfseries.com

2013 HyUNDAi PRO LONGBOARD TOUR – SUP SURF AND KiNG OF THE WAvES

SUP Surf –1. Daniel Kereopa (Rag)2. Shayne Baxter (ChCh)3. Armie Armstrong (Rag)

King of the Waves –1. Armie Armstrong (Rag)2. Shayne Baxter (ChCh)3. Jeremy Stephenson (Auck) For all results visit www.surfingnz.co.nz

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NZ SUP FESTivAL 12’6” Men – Paul Davis 12’6” Women – Annabel Anderson14’ – Greg Barfoot Junior – Oliver Houghton For all results visit www.supsnz.com

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SURFNTURF – For all results visit www.surfnturf.co.nz

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WELLy PADDLERS DOWNWiND SERiES Race 2, Burdens Gate, Eastbourne

BARFOOT AND THOMPSON WHANGAREi BRiDGE TO BASiN RivER RACE12’6” Raceboard Men – 1. Stephen Nicholls, 2. Karl Roberts12’6” Raceboard Women –1. Annabel Anderson, 2. Kristin Percy

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maritimenz.govt.nz/lifejackets

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Standing Room Only NZ Issue Four

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Transcript of Standing Room Only NZ Issue Four