Keeping paddle fit over the winter
Living in the ski region of St.Anton am Arlberg I enjoy spending the Winter in the snow but I am all to aware of the need to keep a level of fitness and not loose any of those kayaking muscles. We are renowned for snow throughout the Winter and with temperatures averaging around -5°C you would think I am in the gym for the season!? Well, not so! Here is my guide to keeping fit for kayaking over the (northern hemisphere) Winter….
Pilates & Yoga
Pilates is a fantastic way of maintaining of gaining core strength! It is a known fact that with good core stability you will improve you strength, balance and well being! I was first introduced to Pilates while living in Austria. I have had lower back issues for quite sometime, my previous profession was not great for your body and so like most veterans we tend to suffer as we get older!
I was referred to an amazing physio, an old school Czech lady who did not have to rely on computers and electronic gadgets! With just a few props she could get you on the road to recovery, condition you and finally strengthen those areas! After two 6 week sessions I felt stronger than before. Though my back can still be problematic, over the years I have been referred to her, she has noticed a mark difference in my core strength. Unfortunately she has left our village, however, I have some great routines to work with at home and with a few of those props I have been able to continue.
Yoga is another great way to develop your balance, strength, flexibility and well being! In the mornings I routinely do my sun salutations, I get a great feel for my body and it seems to get back alined. I tend not to do too much yoga these days as I have to be careful of not over rotating/ stretching or putting my lower back into stressful positions but with a good teacher and understanding your injuries it can be a great way to train when the temperature is too low outside to ski.
Swimming Pool Sessions
If the rivers are frozen over then Pool Sessions are another good way to keep fit. Spending time in a kayak in a swimming pool is the perfect way to help you keep those core skills. Even a couple of sessions a month will help you keep your focus and playing around in your kayak, flipping over, playing games and challenges will only make you feel more confident and ready for the coming season. It does not matter what type of whitewater kayak you have, there are plenty of challenges to set yourself, friends or techniques to perfect. I will be writing a piece about pool sessions later in the Winter so make sure to check it out!
Skiing
As I have said previously, I live in the ski region of St.Anton am Arlberg and along with its connected resorts of Lech/Zuers and Stuben am Arlberg, we have some of the best skiing not on the Alps but the world. The ski resorts are impressive with modern lifts whisking you up the mountain with spectacular views and all sorts of routes and ways to get back down the mountain.
Ski Touring is one of my favourite activities in the Winter. With the benefit of lifts you can start skinning up and touring to find not only some amazing powder or corn snow but you get away from the crowds! It is pure bliss exploring my local mountains, finding new tours that turn into being a favourite or a season highlight. Earning your turns keeps you fit and the ski down is the reward! Once I have my ski legs and with favourable snow and avalanche conditions, hiking from the valley up to a mountain hut and basing yourself there for a few days is again another enjoyable way to keep fit!
I love Cross Country Skiing! It is known as one of the physically demanding sports on the planet. There is a saying that racing cross-country skiing is the equivalent of child birth and many world class female xc-skiers are known to have had a natural childbirth. Apparently it has given them a competitive edge!! However, do not think it is all about the hunt! Skating down by the side of the Rosanna river is a nice way to keep the blood flowing and more importantly keeping the heart rate down. It is a fantastic way to just go with the flow, following the path of the river and seeing just why and what is making that wave, hole, eddy and feature in the Spring and Summer! If you quite new to the sport then following the path of the river, double polling (just using your upper body) and keeping you skis in the tracks will also give you a good work out but is not a beasting!!! Keeping Paddle Fit over the Winter.
Do not write off Alpine Skiing! Yes we use lifts to get us up the mountain but by putting in some dynamic short turns, giant slalom training or off-piste skiing will get the heart pumping and the legs burning and your core will also get a good work out.
Stretching
Remaining supple and flexible throughout those dark Winter months is extremely important! It is no good just strengthening/conditioning muscles and developing your aerobic capacity if your muscles are tight. Stretching helps maintain a range of motion in your joints and stops muscles becoming tightened! I have learnt over the years that if certain muscle groups are tight, it can cause problems in my lower back. If you stretch regularly your muscles will be able to perform when you get back into your kayak in the Spring, tight muscles cause weakness. If you feel weak, when was the last time you stretched. I stretch everyday, sometimes just targeting certain muscle groups but a good whole body stretching session should be added to your programme at least 3 times a week. It is such a great feeling to have stretched, it does not have to be hardcore you know your body and what needs to be worked on!
Go to Chile
Well, let’s not mess around here, Chile is an amazing kayaking destination! Pucon is absolutely world class and has something for every type of whitewater kayaker. Beginners, Improvers Class 2, Intermediate Class 3, Advanced Class 4 and also the gnarly Class 5 kayakers have a lot to enjoy in and around Pucon! Crystal clear rivers, amazing whitewater, waterfalls of all technicalities and height and set in some of the most stunning scenery on the planet. We are currently in the process of building our Lodge on the mountainside in Pucon and will be running trips from November through to March. Guided and lead by Gringo Loco himself - David Joos - will show you just why he has made his home in this Kayaking Mecca. It will keep you kayaking season going and is a great way to escape that cold, dark northern hemisphere winter.
