Strokerate in SUP
When choosing a paddle for SUP, we should consider the strokerate (STR) we paddle at normal distance speed (below the aerobic threshold), ie a working time of around about an hour of paddling. At these working hours, we are normally in what we call gear 3 (V3) - the distance gear, which means a frequency of about 40-60 paddle strokes per minute. If you are a relatively large and powerful paddler, you are probably down to 40 SPM (strokes per minute) and if you are a little shorter and lighter, then maybe it feels more natural to be up to 60 SPM.
Size and weight
If you know that you like to keep a higher strokerate and want a suitable SUP paddle, you should usually choose one with a relatively small blade size to be able to maintain a natural and ergonomic arm pendulum. In this way, we avoid "lifting" the paddle or actively "steering" the paddle with unnecessary muscle power through the paddle. A paddle with larger blades is in most cases also slightly heavier, which means that you get tired more quickly. If we are normally at a frequency of around 50 SPM, it results in about 3,000 paddle cycles/strokes per hour and then we soon realize that the paddle's weight and function are of great importance to avoid overload and make the paddle as efficient as possible.
The length of the SUP paddle
The total length of the SUP paddle is also very important for the strokerate we can keep. A paddle that is too long means that each individual paddle cycle will take longer as we either have to lift the paddle higher or sweep the paddle further sideways from the recess until the next insertion. That this so-called air/pendulum phase takes longer is a disadvantage as it causes us to both lose drive and make ourselves unstable. A paddle that is too long can also cause the shoulders and shoulders to work in unfavorable positions and thereby be loaded incorrectly with increased fatigue and risk of injury as a result.
Short and compact
A relatively short paddle means that we can maintain a higher frequency as the "air phase" generally becomes shorter because we can then lift the paddle the straightest and thereby the shortest path from the exit to the catch. However, a short paddle also requires that we need to bend the knees and load the legs more so as not to overwork the lower back. A more compact position makes us both more stable and powerful, but initially requires more training as we will otherwise quickly understand the meaning of lactic acid in the thighs.
The blade of the SUP paddle
The size (surface) of the paddle blade is also of great importance for the strokerate. The larger the surface of the blade, the better the so-called "grip" has the blade, ie how much resistance the blade creates in the water during the catch. The greater the resistance the blade provides, the longer we will be able to generate power and thereby speed. It is only during the so-called The "driving phase", when the whole blade is underwater, which we can affect and also increase the speed. Simply explained, if we can create power over a longer period of time, each paddle cycle will also take longer and then we will not have time to take more paddle strokes even if we would like to.
Blade profile and “slippage”
A relatively small blade naturally does not provide as good grip/resistance in the water as a blade with a larger surface if it were used by a heavier and more powerful paddler, as its strength would cause the paddle to slide backwards during the driving phase and create it as we call "slippage". This means that under these conditions we will consume a lot of energy that will not result in increased speed. Using different types of blade profiles is a way to increase the blade surface and thereby the grip without making the blade wider or longer. This usually involves creating different types of concavities on the back of the blade.
Conventional SUP paddling techniques
In the more conventional paddling techniques for SUP, "Hawaiian stroke" and "Tahitian stroke", which are based on how to paddle an outrigger canoe (OC) and other types of seated paddling and which are normally used in the countries where you do not have the same references to cross-country skiing that we have here in Scandinavia, are used within the world elite SUP paddles that are about 15 cm above body length. The idea here is that you want to use a longer shaft to in this way get the blade deeper into the water to "unbroken" water to thereby get a better grip/resistance.
“Crosswater/Nordic stroke” - cross-country skiing on the water
The paddling techniques "Crosswater" - and "Nordic stroke" which are both based on cross-country skiing and which are developed by our own expert and headcoach for Kona SUP Race Team, Magnus R Lindstedt, are today using SUP paddles with lengths from about 10 cm above body length down to about 10 cm below body length. This is because we have seen how the total length of the SUP paddle affects both power transmission and propulsion.
Efficient paddling techniques for SUP
Through the development of these techniques for SUP, we have also seen how we can also use the whole body to be able to better operate the board, in relation to the internationally more common techniques that are based on sitting paddling and thereby also a sitting position.
SUP - whole body paddling
In the more conventional paddling techniques for SUP, the arms and upper body are generally used to drive the SUP board. With "Crosswater and Nordic stroke" you use the whole body instead and where your body weight together with gravity provides both more energy efficient and powerful drive.
The right SUP paddle
If you want help to find the right SUP-paddle for you or want to know more about the "Crosswater and Nordic stroke" techniques, effective SUP paddling or training for SUP, don’t hesitate to contact us or even book an introductory event in our web shop.
Magnus 25/02/2021 16:06