Skills/Training: Paddling
Most adventure racers ignore paddling until they are forced to do it on race day. So, if something has to give, maybe this is it. I don’t recommend this approach, but unless you own your own boats and live on the water, getting out for quality paddle training can be really difficult, especially on a regular basis.
In addition, being skilled for all the different forms of paddling you may encounter in AR is much harder to achieve on your own than preparing for the other disciplines. Depending on your race schedule, you may need to practice flatwater paddling, white-water handling, or open-ocean kayaking. This might sounds like a lot, but consider a few things.
In most sprint and one-day events, paddling tends to be beginner friendly. Think canoes on flat water or very basic white-water. Nothing too serious. If there are more intense conditions, you can usually bypass that portion of the section with ease. I’ve never seen anything above basic paddling in a sprint race or a half-day event, for what it’s worth, and only rarely in 24-hour events.
As I noted, most racers aren’t training too much in this discipline, so you are not alone in your lack of paddle fitness or skill.
If you sign up for a race with more advanced paddling requirements, make sure you know what you are getting into and then try to target your training for that (i.e. if you are going to be in the open ocean, focus on your sea-kayaking skills). But remember, most races won’t require that of you.
Given the above caveats, here are some suggestions for paddle-specific training:
You can probably guess what I’m going to say first. Yes, spend time in a boat! One of the greatest parts of AR training is that first and foremost, time, proficiency, and endurance matter more than speed and perfection. Unless you are competing for a podium spot, a training regimen based more around just getting out for awhile is enough. Grab your family or some friends and go canoeing for the afternoon. Get used to being in a kayak for a few hours at a time.
Master the basic strokes. First and foremost, learn the foundations of canoe and kayak handling. Can you keep the boat straight? Do you know your J-Stroke (canoe), your various forms of rudders (canoe and kayak), your draws and pushaways (canoe and kayak), your reverse paddling skills (canoes and kayaks)? If yes, you are ready for most adventure races. If not, find a local paddling course through an organization like the American Canoe Association (ACA), ask a friend with experience to teach you, and get practicing these valuable skills. Mastering these strokes will allow you to handle a boat much more efficiently, saving you endless amounts of time and frustration on the course. Likewise, learning to read moving water can make river sections much more enjoyable.
On that note, most events in the US allow you to bring your own paddles, and you'll find that many racers will use double-bladed kayak paddles, even if they're in a canoe. Think about what paddle you'll be using for the event, and make sure you're training with that in mind.
Work on your basic paddling technique. Seems straight forward, but even the most seasoned adventure racers often would benefit from tweaking their basic stroke technique (this author included). Efficiency means faster performance in the long run and less fatigue. Exhaustion in the boat can translate to a lousy bike section or trek thereafter. Watching videos or taking an ACA course can help. But paddling requires repetition and practice. When you are in a race and already fatigued, it all becomes much harder.
Try finding a used kayak or canoe if you don’t already own one. Unless you happen to live on the water, you won’t be able to train as frequently as you will on foot or bike, but even a couple of longer sessions each month can help. You don’t need a fancy boat. Just something in which you can practice your strokes and build endurance.
Strength building. Integrate some core and upper body strength building into your routine, but beware: relying entirely on this sort of training, while valuable to overall strength and fitness, will not translate to a terrific paddle leg.
Indoor trainers. Indoor rowing machines might help to a degree, but remember, this is a very different motion from a canoe or kayak stroke. There are some indoor kayak ergs on the market, though they tend to be quite expensive, and there are a number of DIY plans floating around the AR facebook circuit. These trainers may be a worthy investment for the serious racer who is committed to paddle training but who can’t get out on the water properly.
Class II rapids. Nothing treacherous, but you probably don’t want to “wing it”
You will experience many different types of paddling in adventure racing. Flatwater lakes, calm quiet streams to moving and possibly even rushing rivers with whitewater; you can be in a kayak, a canoe, a raft or even a pack-raft. There’s a good chance based on where your race is or fre a pre-race schematic that you’ll know what kind of paddling you’ll be doing ahead of your race. If you’re going to be on a river, you may want to practice on a river at least once rather than just practicing on a lake. Controlling/steering your boat on moving water is a different skillset from powering all your movement on a lake.
What’s the difference between Class I, II, III and IV rapids? Class I (moving water) for sure and Class II (subtle rapids) can be done in a standard canoe by most anyone, but once you get to Class III and IV you’re likely to be in a raft, and the Race Director may even require certifications. Learning to “read water” is an important skill you can learn so you know where to steer your boat for better routes.
Paddling distances are much less standard across adventure racers, but most sprint races will probably max out at 5 miles. Half-day events might see you in a boat for 10 miles or so, and you might hit 15-20 in a 24-hour event. I’ve rarely paddled more than that in a day-long event.