Saturday Morning Fitness Training
This Saturday
7.15am Sandy Beach Reserve, Bassendean
PFD required

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Our last Saturday morning fitness training of the Season will be on the 19th July

We have a short break to allow paddlers to get over the Avon Descent

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Avon Descent Safety Competency Skills Assessment
We have assessments on this Saturday afternoon

These assessment courses are of 3 hours duration.
Cost $100.00 per person

Paddlers need to have their own equipment:
Kayak/ski suitable for the assessment, PFD, helmet, booties, (sparycover for kayaks) warm clothing. Warm clothing is essential because time will be spent in the cold water. And I can assure the water is cold!

Booking essential: Ring Terry or Alaine for details on 9378 1333

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It's time to try the different Avon Race Snacks & Drinks

E3 was developed with both the every day athlete and the ultra endurance athlete in mind.

E3 The Champion Formula brings to you the latest food technology in the development of our electrolyte/protein sports drink mix.
E3 was designed and tested in collaboration with athletes from the USA – who've been utilizing protein in their sports drinks for years!
In addition, Australian athletes were brought in to evaluate and verify the results of adding protein to the sports drink mix and what follows is what we discovered.

Comes in a 1kg pack= $60.00 or a 60g sachet = $5.00

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Spare Split Paddles

If you lose or break your paddle in training or in the race you go nowhere.

Your race could be over

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Avon PRS SPECIAL $1499.00
Elite (lightweight shell), trailing rudder, metal pedals

Why paddle an old beat up ski when you can buy a new ski for this low price.
Get in before the special ends!!

SPECIAL $1499.00

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FURY SPECIAL $1395.00
Elite (lightweight shell), trailing rudder, metal pedals and includes a nose cone

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New V10 & V10 Sport Ultras are back in stock
Get your order in and be ready for the summer season
New Container has arrived

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$850.00 off Epic V10L Skis (Club 18kgs Version) 2012 model

Must clear
The V10L Club version is for smaller paddlers.
Regular price $2750.00, special price $1900.00. save $850.00

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Comment News last week

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Stephanie Kwolek, Kevlar inventor, dies at 90

DOVER, Del. (AP) — Police Lt. David Spicer took four .45-caliber slugs to the chest and arms at point-blank range and lived to tell about it. Like thousands of other police officers and soldiers shot in the line of duty, he owes his life to a woman in Delaware by the name of Stephanie Kwolek.

Kwolek, who died Wednesday at 90, was a DuPont Co. chemist who in 1965 invented Kevlar, the lightweight, stronger-than-steel fiber used in bulletproof vests and other body armor around the world.

A pioneer as a woman in a heavily male field, Kwolek made the breakthrough while working on specialty fibers at a DuPont laboratory in Wilmington. At the time, DuPont was looking for strong, lightweight fibers that could replace steel in automobile tires and improve fuel economy.

Paddling has also benefited from the discovery of kevlar as we have lighter stronger boats to paddle.

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White Water Principles

extract from my book Canoeing Down Under

It is one thing to be physically equipped to paddle white water, it is another thing to know where to paddle. Knowing the correct path or line down a river is important, it saves both time and energy. This is the ability to read a river and comes with the knowledge of the behaviour of flowing water.

Josh Kippin selects the best route down

Much of this knowledge comes with paddling white water. Follow experienced canoeists down the river and watch their lines, but then paddle the same river without following anybody because it is important not to become accustomed to being lead down the river. Paddle in groups and try different lines to see which is quicker.

As a general rule aim to stay in the faster filaments of water. If the river is straight and the channel 'V shaped, the quickest water is straight down the middle. Real rivers, however, twist and turn and have obstacles thrown in. On river bends the faster, deeper water is found on the outside of the curve. It may be quicker, though, to take the shorter line across the inside of the turn. Watch out for overhanging trees on the bends and stay clear.

John Hilton avoiding rocks in a low river

Always be aware, not only of the water coming up in your line of paddling but also of what the water is doing across the channel (it may be quicker over there). Watch the water and anticipate its effect on your boat. When the boat does not respond as you expect, ask yourself why and file the situation away for future reference.

While there is no substitute for experience, there are a few principles which if remembered and applied, will assist the paddler and shorten his or her 'apprenticeship'. Towards the end of this time many of these principles become second nature. However, white water paddlers never stop learning, and should always be willing to experiment as well as continually practise to refine existing skills.

When the current accelerates, as in going down a chute, a series of standing waves (hydraulic jumps) may form downstream, which indicates fast flowing water. However, if the waves are too large, a kayak moves vertically up and down more than it moves horizontally downstream, then this line is a slower one. In such circumstances a quicker line is found down the shoulders (just to the left or right) of the standing waves. As you pass each wave, time your strokes so that a stroke is made on the side of the boat opposite to the crest of the wave. When this stroke is well timed, the bounce of the boat is minimised and the chances of being thrown off course by the wave are minimised. Good paddlers will not interrupt their rhythm to achieve this.

Paddle placement is important for maximising forward effort. In smaller waves and chop, paddle off the backs of the waves. Avoid placing the paddle in eddies where there is less resistance to the paddle 'slipping'.

Spencer King accelerates down the rapid

Where obstacles appear in the river, the water mounds up on the upstream side before flowing either side. Use this cushion to steer the boat if necessary. Take advantage of the quicker water that flows either side of the obstacle away from the mound. Always be mindful, however, of the inevitable eddy which exists behind every obstacle in a flowing river.

TB using the cushion of water to negotiate a tight turn

Turning a kayak is best achieved when the bow of the boat is in the air, so time your turning strokes with the waves when redirecting the boat. Conversely, trying to turn the boat when the bow is partly or wholly submerged is a waste of energy. On flatter water the same principle applies. So, to make sharp turns, lean back as you sweep to get the bow out of the water. Eddies may also be used to turn the boat, but be aware there is often a fine line between changing direction and 'spinning out'.

Make full use of leaning forwards or backwards, to maintain the glide of the boat. When entering a shallow section, lean forwards, quicken the rating and reach right forward to commence each stroke. If done at speed the boat will surf its own wave and skip across the shallows. When paddling 'drops' in the river, lean backwards to prevent the bow from burying as you land (if the 'drop' is known to be rocky you may, in training at least, want to lean forwards and sideways to prevent the stern from banging). The bounce off waves may also be reduced by thrusting the hips forward as the bow exits the wave, this will cause the boat to surge forward with less vertical displacement.

As you enter a 'drop' and the bow of your boat is in the air, you have the ideal opportunity to increase boat speed since resistance is minimal, so make the last two strokes powerful ones. Try to keep the paddle vertical in these strokes unless you want to change direction as well.

TB ready to put a power stroke in to clear the stopper. The power stroke will also help with stability. If you want the boat to go to the right after the drop, make sure the power stroke is on your left

Small 'stoppers' do not usually present problems for proficient paddlers. However, larger and more powerful 'stoppers' can cause difficulties. The force of the recirculating wave on the boat and paddler can stop and hold the boat. It is then difficult to prevent the boat turning sideways in the wave and capsizing. If you can not skirt them, here are a few simple rules which may help you:
• Accelerate several metres before the drop.
• Maintain power during your descent into the turbulence.
• Ensure that the kayak points directly downstream or slightly to the direction you want to head after the rapid.
• As the boat drops into the slot, reach over the top of the wave, drive the blade deep into the water and pull hard.
• Maintain power.

When you you can't see your kayak you know the water is a little testy

There is sometimes no alternative to paddling through a 'stopper' or large wave. Try to avoid being struck in the face by sitting upright and reaching over the wave. If it is unavoidable, turn your face sideways just before impact to prevent the slap of the water in your eyes, from which it can sometimes take one or two valuable seconds to recover.

'Boils' and cross currents can be a major problem in a down river race. Not only do they push the boat around, but they can be quite destabilising. To minimise the effects of cross currents, enter the area at speed, so that the current has less time to influence boat direction. Observe the direction of the cross current, and lean the boat and have your paddle stroke ready to counteract the current before you pass through it. Once the bow has begun to turn it is too late, and you will travel in a kinked path through the area. 'Boils' are often found after a vertical or near vertical drop in river flow. The 'boil' is caused by water flowing vertically upwards (forming humps in the water surface) and then outwards. To complicate things, 'boils' often surge unpredictably. Again, paddle 'boils' hard and towards the centre if possible to minimise being pushed one way or the other.

You will find that paddling boats with rudders are much easier to paddle through boils and cross currents than without one. You can set your rudder to counteract the turbulent flow.

Watch out for eddies at the bottom of drops or at the side of fast currents. If your bow goes into an eddy there is a good chance that the boat will get spun out unless you you have your boat and paddle positioned to counteract it.

Eddies (slower moving water) can be a wild water racing paddlers worst nightmare they have the tendency to spin paddlers out.

If all goes well you won't end up like this. Anything can happen in the Avon Descent as there are lots of paddlers to get in your way.

It is important to relax, particularly when paddling white water. Anxiety often leads to tension and mistakes in the boat. Have confidence in your abilities and preparation and stay 'loose' on the water. Relaxation (mental and physical) is important before a race.

Concentration during a race is also important. Do not allow yourself to become distracted, as minor errors have a tendency to compound into larger ones. The winner is more often than not, the one who recovers best from the least number of mistakes.

Race experience at all levels is invaluable. No matter what your attitude, a race is always different from training and indeed, gaining race experience should be an integral part of any training programme.

Being able to judge race pace is important. Simply being in a race can be exhausting. A common mistake is to go too hard at the start - an action that will come back to haunt you in the latter stages of the race.

Piers Goodman/Terry Bolland

Gold Rush in Auronzo

West Australians Going Great Guns

Australian senior, U23 and junior athletes have dominated the international canoe sprint regatta in Auronzo on the weekend taking home a total of 29 medals.

Remarkably 20 of those were gold in an encouraging sign leading into the World Championships.

Alex Graham continued Western Australia’s dominance of the 200 metre events with victory in the junior K1 200 final

Alex Graham. Photos from facebook

London Olympic pairing West Australians Steve Bird and Jesse Phillips also set about their Worlds preparation with a comfortable victory in the K2 200 final.

Lake St Caterina in Auronzo . How beautiful is that

As expected the Australian senior paddlers dominated proceedings with Jo Brigden-Jones and Alyce Burnett finishing one-two in the women’s K1 200 final.

Brigden-Jones also combined with fellow NSWIS paddler Naomi Flood to win the K2 500 final. U23 pairing Alyssa Bull and Rebecca Mann finished second.

Flood completed the 500 metre double by claiming victory in the K1 final, with Western Australian U23 paddler Shannon Reynolds collecting the bronze.

Flood capped off a successful lead into Worlds winning gold in the K1 1000 final ahead of Bernadette Wallace.

The newly formed K4 500 crew of Burnett, Wallace, Cat McArthur and Jaime Roberts benefited from another race together. They look on track to achieving their goal of reaching the A final at senior Worlds after dominating the final on Sunday.

While the senior athletes were expected to dominate, it was the performances from the Australian U23 and junior athletes that the coaching staff would have found particularly pleasing.

With just nine days until the ICF Junior and U23 World Championships get underway in Hungary, the team looks set to attack the competition all guns blazing.

17 year old West Lakes’ kayaker Josie Bulmer was a standout. The South Australian won a total of five gold medals.

Bulmer was particularly impressive in the K1 500 and K1 1000 events and firmly stamped herself as one to watch at worlds.

Caloundra paddler Caitlin Gilliman highlighted her prowess over 200 metres winning the junior women’s K1 200 final, as well as combining with Bulmer to win the K2 title.

On the subject of K2’s, bottom age junior paddler Chloe Sterry, 16, teamed up with Onkaparinga kayaker Francesca Kidd to win gold in the junior women’s K2 500 and K2 1000 events.

Both Kidd and Sterry also featured in the winning quad alongside Bulmer and Rachel Duncan. The four girls took out the junior K4 500 and K4 200 events.

The Australian team had a smaller contingent of male athletes in Auronzo.

U23 pairing Robert McIntyre and Mark Stowe stepped up to the senior competition and demonstrated why they will be ones to watch at U23 Worlds winning silver behind Bird and Phillips in the K2 200 final.

Sam McTigue and Nick Pond was equally impressive claiming gold in the K2 200 and bronze in the K2 500 junior men’s events.

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Sandy Robson in India

Landing at Rushikonda Beach, Penta Kota

Lessons from the seat of the kayak…

When you leave this world, what you have, possessions, money, materialistic things, they will all mean nothing - you can’t take them with you. The only thing that is important is how you made people feel, love and what you gave. Those are the things that make a REAL difference.

I learned from Jugo in Serbia how water activities like fishing, canoeing & kayaking and time on the river in nature helped people cope with their everyday lives. They are joking around on the river and their problems get smaller. The river helps people see what is important in life. Similarly, a relationship with the sea can really help people, but first they must see a way to be able to fit in recreation to their lives. If they get hooked on a water sport, they will make the time, so then they just need the required equipment and the help to learn the skills to be safe out there on the water.

In India I have been lucky to see how the ocean environment and water sports can change people’s lives in positive ways…

First I met Govinda - he was raised in a shelter for orphans and street kids before he joined the Quest Expeditions family, and now he is a confident outdoor leader with an amazing future ahead. Visionary people, Watersports and Outdoor Adventure have changed his life forever. I read on the Quest website “It’s easy for youth from good family backgrounds to pick up jobs and make their careers right. But for youth from marginalised sections of society it is a difficult cup of tea”. Quest are doing their part - Giving. Read more at: http://quest-asia.com/portfolio/doing-our-part/

Another inspiring person I met is Murthy in Kovalam. The sea took him on a journey from fisherman, to teaching himself to surf, to chasing a vision to start a surf school. He is being a really amazing role model in his community and getting the kids hooked on surfing and watersports rather than drugs and alcohol. Watch the movie trailer about Murthy here…http://www.youtube.com/watch?v=SLIu2KSzgro

In Vizag I have recently met Melville Smythe, and he is doing his best to GIVE in a similar way to Murthy. These kids are from the poorest of fishermen’s families he says, and he is teaching them to surf. The joy they get from that relationship with the sea, I think will change the course of their lives. Melville is also a great role model, teaching them life lessons while they are together. You can see the quality of their equipment (photo). They are learning on donated old boards that Melville keeps repairing. I am determined that I can help to get Melville 5 or 6 new ‘learner’ surf boards to use for teaching the kids in this community surfing. That way he can have 5 or 6 students out at a time & the more experienced kids will help with teaching and as time passes some of those kids will eventually become qualified surf coaches and take over from Melville as the leaders on the ocean in their community, passing forward the messages about being safe on the sea, keeping the beach and the ocean clean and bringing out the best in people through a relationship with the water. If you would like to donate some money for the new surf boards then please send me an email to robsonsandy@hotmail.com

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Nanga Challenge SEPT 20

Enquiries nangachallenge@gmail.com

Event HQ is Baden Powell Campground, Lane Poole Reserve, Dwellingup, WA.
The event consists of River paddling in moving water including a couple of small rapids. mountain biking and cross-country run.

The Categories are ironman/woman, pairs and teams, Junior 16 -18, Open 19 - 44 and Veterans 45 and over.

Annacuda Sea Kayak: Fibreglass. $350.00
Two Up Double open kayak: $600.00

Call 9378 1333