fitness paddling: exercise, train, race by kayak & canoe

First two and the forth picture below come from 2006 Missouri River 340 Race. The third picture is from the 2001 Texas Water Safari - a portage over Rio Vista Dam with West at a bow. That old dam was converted into a white water park last year.

1. Do long low intensity paddles during the weekends (16 - 50 miles) and short, high heart rate workouts on Tues and Thur. Then run, swim or bike on the other days to break it up.

2. Get a good stroke and practice perfect form during sprints and during the long slogs until it becomes second nature.

3. Practice eating, peeing, drinking, mixing, etc... from the boat. Practice spending little or no time on the land - hurry, hurry, hurry until you're back in the water.

4. When you feel like killing your partner: don't. They may have the shuttle keys.

5.Get good at double blading for speed and single blading for the long cruise. Do both well.

6.Learn to steer a boat without a rudder.

7. Never use a back rest. A good stroke is with a slight forward lean or straight backed.

8. A good stroke uses rigid elbows and gets force from a twisting waist and shoulders.

9. If you get sleepy, do a series of short sprints to get so blood flowing.

10. A 20 minute nap can change the world.

11. Sip water constantly instead of jugging a quart at intervals. This is how your body uses fluids, plus sipping will keep you from getting nauseous.

12. Make a nuisance of yourself by hitching onto experienced racers during their practice sessions. I looked like Jimmy Olson hanging onto any local racer I could during their practice sessions. I assumed everything they said was golden, then adjusted the stroke and practice to fit my needs over the years.

13. If it's no longer fun, then quit. I've seen racers get really personal and mean towards each other when this is supposed to be what we do for fun and excitement.

West Hansen - paddling accomplishments and racing plans

• Overall winner and men’s solo winner of the inaugural running of the Missouri River 340 in 2006 with a time of 53 hours 40 minutes.
• Texas Water Safari
  • current record holder in the USCA C-2 class (260 miles in 36:27)
  • overall winning team in 2005
  • won unlimited solo class in 2000
  • won tandem unlimited class in 1995
  • won mixed class in 1996
  • 13 finished with 12 top ten finishes out of 14 Texas Water Safari attempts
• Finished the 120 mile AuSable River Marathon
• I've competed in several USCA National Championship races across the country. I've also held several Texas State Championship titles including Aluminium, USCA C-2, Unlimited C-1, Unlimited (multi-man) and Unlimited C-2.
• I've completed several 26.2 running marathons, one Endorphen Fix adventure race and 15 years of marriage. My proudest accomplishment is being the dad to our 8 year old daughter, Isabella, who paddles a mean USCA C-1 around Town Lake in Austin.

My goals for 2007 are to win overall the Texas Water Safari with a six man team, to win at least two Texas State Championship titles, to win the Gritty Fifty race in Kansas and to repeat my win of the Missouri River 340, either in a solo or tandem canoe. Then I want to go to Disney World.

Contact information: hansen@grandecom.net, hansenbarns@hotmail.com
(512) 217-7320 Hansen Barn Construction

Tips on Training Series:

• Carter Johnson on Training for Ultra Marathon Kayak Races
• Dawn Stewart "SandyBottom" on Training for Paddle Racing - A Cruiser Approach
• Heather Nelson on Training for the 460 Miles of the Yukon River Quest
• West Hansen on Choosing that Next and Faster Boat for Ultramarathon Racing