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CBSC SUP

EVERYONE Ages 10 to Adult

SUMMER 2016

EASY | SAFE | fun | SOMETHING FOR EVERYONE

INTRODUCING STAND UP PADDLEBOARDS 2016

CLASSES RUN DAILY FROM JULY 4 - AUG 3

no experience necessary

BASICSAFETYOUTLINE

CBSCSAIL.COM

A Quick Guide to Stand Up Paddle Boarding at CBSC:It’s EASY, SAFE, FUN and FOR EVERYONE!

Equipment and PreparationThe wearing of a Personal Floatation Device (PFD) will be a requirement for CBSC SUP boarding. SUP`s present no inherent risk of entrapment, swamping or suffering from the potentially disabling consequences of capsizing,making it inherently safer from these points of view than a kayak or canoe and ‘unsinkable’. However our situation at Crescent Beach, as with any ocean water SUP activities, will present unique characteristics such as changing tides, possible underwater hazards and collisions therefore necessitating the required use of a PFD.

Please use the SUP leash at all times - the leash saves your board when wind is offshore... The leash saves your LIFE if YOU are offshore.

An accessible tide chart should always be on hand. Users need to learn to read it, and use it to plan their paddles. If CBSC sees to extend paddle boad access beyond the regular season - Winter means less people in the water, quite a few calm days but fun windy days as well. Summer is obviously warmer but more chaotic. Pros and cons of each. Winter will mean more high tides in the day, while summer has lower tides during the day.

Terms for Paddleboarding in Saltwater:Tide Chart: Shows the vertical change in water which affects beach, dock, and boat ramp access.Current Chart: Shows the horizontal movement of water. We can have high current above 3-4kts.Ebb – Outgoing tide or current.Flood – Incoming tide or current.Slack – Period between ebb and flood, sometimes calm, and in some location current direction may seem confused. Tidal currents, wind, and boat waves will add more challenge to your paddles - prepare for the unexpected conditions of your tour. Occurances such as side wind can force you to paddle on one side which can be exhausting over long distances.The same can be experienced with strong tidal currents.

Self RescueSelf-rescue techniques taught/learnt as an initiation to SUP`ing include paddling assuming a kneeling or sitting position, paddling prone using the hands and advice as to when to use such techniques (strong off-shore winds, broken paddle, strong currents etc) A distress signal can include waving the paddle side to side above the head whilst straddling the board or waving arms above head, side to side, to attract attention - or the use of 3 short blasts on a CBSC whistle if you have one, to alert the SUP coach.

CBSC SUP

Stay with Your BoardStay with your board at all times, which is more visible in a rescue situation than a lone swimmer and will provide, in most cases, an adequate platform of safety.

Avoid Offshore WindsAvoiding paddling in offshore winds (or tidal flow) and know how and when to respond if needs be (self rescue).

CBSC Defined BoundariesCBSC will allow only “LINE OF SIGHT” zones (1-2) from the CBSC TANK for free paddling without an additional waiver to venture beyond this. Since currents and winds can be a factor for some SUP boarders, we will have 3 zones based on the comfort of the SUP participant.

-CBSC ORIENTATION BESIDE THE TANK (ZONE1)-INDIVIDUAL ACTIVITIES IN DESIGNATED LINE OF SIGHT ZONES (ZONE 2)-GUIDED SESSION WITH CBSC SUP COACH (ZONE 3)-INDIVIDUAL ACTIVITIES OUTSIDE LINE OF SIGHT ZONES (ZONE 3 - requires special waiver/parental consent)

SUP is a relatively easy and fun sport to adopt, however, don’t underestimate the physicality of the sportWhile the initial experience of SUP may appear ‘effortless’, it must be stressed this is a skillful, physical sport the demands of which significantly increase as natural forces intensify i.e. wind, wave action, tidal flow.

On-water sessions must include defined paddling areas (boundaries) understood by paddlers for their safety and others and the overall management of the learning environment. The use of markers, buoys or fixed objects can be used if necessary.

Sign OutAll boards must be signed out and signed back in by ALL PARTICIPANTS - NO EXCEPTIONS.

ANYONE under 19 must take a mandatory orientation course ($20)We would suggest, however, that all participants take this.

Joining an SUP course will give you access to FREE SIGN OUT use of the paddle boards during non-lesson times ALL SUMMER!

SUPZONE 1

SUPZONE 2

SUPZONE 3

SUPZONE 3

SUPZONE 3

markertank

blackie’sspit

sandbar area

ZONE 1 - ORIENTATION ZONEZONE 2 - FREE PADDLE ZONESUP’s SHOULD TRY TO STAY CLEAR OF THE MAIN BOATING CHANNEL UNLESS CROSSING.

ZONE 3 - GUIDED ZONE or SPECIAL WAIVER

CBSC SUP ZONES

MAIN BOATING CHANNEL

SUPZONE 2

SUPZONE 2

SUP HAS A QUICK LEARNING CURVEBasic Paddling

SUP Paddle Technique

Here are some paddling tips that will hopefully make you faster as you enjoy your SUP.

The speed at which you paddle, depends on 2 factors:

distance per stroke / stroke rate

To paddle faster, you need to increase either one, or ideally both. There is no one technique that fits all, it depends on your size, weight, fitness, shoulder flexibility, board and paddle type.

#1 Reach, reach, reach

Remember, the first part of the stroke is the most effective part.

Throw your lower shoulder to the front and the top shoulder back in order to reach far out to the front.

#2 Push the blade in deep, using your whole body

The harder you push the blade in, the more effective the stroke will be. Don’t just use your arms, use your whole upper body to push the blade deep into the water and pull through. Use your upper body and shoulder rotation for power. You can practice this on land first. Take an alloy paddle, put it on the floor as if you were putting it in the water and try to break it with your body power. Then try it in the water. Try to paddle with a power on a scale from 1 to 10. Start with level 1 and after 5 strokes, move to level 2, and so on, up to 10. Can you feel the difference? As you keep practicing this, your “10″ will increase over time, making you faster.

#3 Don’t loose time when pulling the paddle out

When you pull the paddle out too far back behind your body (“negative angle” = blade angle facing too far backwards), it gets harder to pull it out. What makes pulling out easier, is to quickly angle the blade to the side (90 degree turn towards the board), this will lower water resistance and make it easier to take the paddle out.

#4 Don’t loose time when bringing the paddle to the front

A mistake many beginners make is bringing the paddle to the front in a wide, circular motion. The longer it takes to bring the paddle to the front, the more momentum and speed you will lose. Bringing the paddle straight to the front is much faster than doing a long detour over the side. Besides, a too strong circular motion can create shoulder and spine problems.

To paddle correctly, push the paddle down with your whole upper body and then, to take the paddle out, quickly put your body upright again, throwing your hips forward and shoulders back. Note that your paddle might be too long if you feel your blade is hitting the water while trying to bring the paddle to the front in a more straight way, forcing you to do a wide circle.

#5 Don’t lose time when changing sides.

Moving the paddle to the front is ineffective to switch sides. Instead, while you are throwing the paddle to the front, slide your lower hand up the shaft by sliding the paddle between thumb and index finger.

#6 At the end of each stroke, take a little break and re-assess.

At the end of the stroke, briefly relax your muscles and assess your stroke (was it a good stroke? what could I have done better?) before throwing the paddle in at the front again. This brief relaxation will make you go faster, longer.

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