Kim Beaumont Paddling for the Cause

Photocredit:  Allen Clark, The Photoboat

Pod Leader Powerpoint Presentation

this pdf is the Pod Leader Bible.  All paddlers should read it as well.

Instruction Classes

• ACA Quickstart Classes:  Saturdays 2-5pm.  $125pp is the usual rate, KFAC participants $100. 
• Safety Certificate Review:  If you feel you have the skills - basic strokes, can capsize with a sprayskirt on and recover yourself, self rescue (a decent attempt will suffice), successful assisted rescue and how to do a T rescue.  THIS IS NOT INSTRUCTION - IF YOU DON'T SHOW CONFIDENCE IN ALL THESE AREAS YOU WILL NOT PASS.  Reviews are offered before or after the classes, by appointment, and cost $50.

Training

Check out the calendar for our guided tours starting 6/11 into the sound.  These are great training opportunities as the paddles are 3 hours or more in duration and led by instructors, who will check your technique, answer questions, incorporate pod training.

Rent a KFAC Boat

Once you've completed safety certification, or if you're a former participant, you may rent sea kayaks from Downunder in Westport - $35 for two hours, $15 additional hours, $55 1/2 day (4 hours) and $85 whole day.

GEAR/PREPARATION

Things you MUST bring:

Kayak, pfd, paddle and spray skirt.  Drinks – way more than you expect to need, and full of electrolytes – water will just go through you

Things you might want to bring:

• Camelbak – forget reaching for your drink bottle (which was under the bungy and then fell off), and wasting time and energy on your stroke.  Wear this under/over your lifejacket
• Snacks – fruit, snack bars, trail mix, chocolate – anything that will get you going again
• Ideal clothing and accessories:  acrylic clothing -  layers ideal, windbreaker just in case; booties or appropriate sandals – without straps (may catch on foot pedals); hat that will not blow off your head; sunglasses (croakies help you not to lose them); gloves
• Whistle or some form of noise maker
• Sunscreen (apply when you get up, and wash your hands, skip your forehead – wear a hat instead)
• Chapstick, bug spray, shark repellant (just kidding)
• Change of clothes – for when you get there;
• Towel – there is an outdoor shower (hairdryer, make-up kit… you’ll be surprised - people actually bring this stuff)
• Dry bag to keep those ‘just in case’ things in
• Just in case things: windbreaker, polar fleece, cell phone (double zip lock, or phone pak), extra snacks, bug spray, first aid kit (neosporin, bandaids, advil, tape for blisters), gloves, extra hat – they DO blow off
• Bilge Pump
• Paddle float
• Tow belt / knowledge of how to use one
• Compass (for the fun of it)
• Camera - waterproof
• Money – for the bar on the boat back

Night before:  lots of carbs - pasta etc., not fatty or rich foods.  Loads of electrolyte rich beverages.  Get in a yoga class, or a massage!  Early to bed. 

Day of:  more electrolytes, light breakfast - cereal.  Remember to apply suntan lotion when you get up.

Safety Certification

To participate in KFAC you need to be a proficient paddler, know how to wear a sprayskirt, how to capsize and get out of it, how to self rescue and assist others with rescues. 

Only past paddlers are exempt.  A list of Instructors/Third Party Trainers is below.

POD TRAINING:  Downunder instructors are available to help you get your pod organized, train, and exempt from the safety reqs.

KFAC INSTRUCTION:  All paddlers have to be at the ACA Intro to Kayaking level of instruction AND have experience capsizing from a kayak whilst wearing a sprayskirt as well as self and assisted rescues. 

TRAINING RECOMMENDATIONS

The course is approximately 13 miles.  In addition to skills and experience, paddlers need to be fit, flexible, hydrated, and rested.

• Exercise regularly to build up your stamina - the trip is about endurance, not speed e.g. Swim, bike, run, walk, climb, row, paddle
• Focus on abs, triceps, lats, glutes and deltoids.  Ask a trainer/gym rat to help you plan a routine involving resistance exercises (your own body or weights) to build muscle and strength.  Ask for stretching exercises as well.  Use the cable machines - row, row, row - pulling exercises will strengthen your back (use your abs to protect it).  A stability ball will improve balance, and core strength. Push ups, pull ups, squats & lunges. 
• Cardio – get your heart pumping (exercise lungs, energize brain, condition body) 3x30mins/wk ideal. 
• Warming up and cooling down prevents injuries. Walking, easy jumping jacks, arm circles, any type of movement that raises your body temp so the muscles can prepare for a workout.

Fit paddlers have staying power, paddle at an even and consistent pace, and don’t crap out.