[Editor: can't get enough of this - core strength is absolutely key to paddling fitness.  Whitewater Professional Kim Russell kindly let us re-publish this article she posted on the Wavesport site.  Not only that, but she's written some great stuff about rotator cuff injury recovery and general sholder strengthening...  and those will be posted here shortly too.  Thanks Kim!]

The art of mastering surfski paddling is in learning to balance. The ocean is never flat and even on the calmest days there are bumps out at sea or waves breaking on the shore.  Balance is absolutely crucial to your performance, whether you’re a novice or a pro.

Many of us start paddling without much idea of correct stroke technique.  If we're lucky, more experienced paddling buddies throw us a few pointers, but for most it's a case of try it and see.

Surfski.info has several surf ski schools listed in our links, but they're few and far between!   So how do you get expert advice on your stroke if you live far away from the experts?

Think you know your arb from your carb? Well did you know, for example, that 9 jelly babies will provide the same amount of carbohydrate as a litre of low-fat milk or a cup of baked beans?

And exactly how many carbs should you be taking in during the days leading up to your big event? Shelly Meltzer and Cecily Fuller, authors of ‘Eating for Sport’, spell out the details clearly and simply.

One of the single toughest physical events anywhere in the world is approaching - the longest, most gruelling surfski race anywhere. You guessed it, the Surf Ski Challenge, Port Elizabeth to East London. It's nothing but pure hardcore racing over four days between two famous coastal cities: 244km's over one of the world's most treacherous coastlines.

In this follow-up to his first article Mark Lewin shares his thoughts on training - specifically for non-elite paddlers.

There should be a different approach to getting fit if the main event you are training for is a one day or a multi day event. (Scottburgh to Brighton), as opposed to a 4 day event (PE to East London).

The category "intermediate paddler" I take to be the working (5-6days a week) guy, certainly the amateur paddler, not the likes of Hank McGregor and Dawid Mocke etc.

Those without top-of-the-range Heart Rate monitors who would none the less like to train within specific HR ranges will find this Excel Spreadsheet based calculator handy.

The calculator was put together by Shawn Burke of Boston. Shawn may be contacted at This email address is being protected from spambots. You need JavaScript enabled to view it.

Here it is: Shawn's HR Range Calculator

(by Rob Mousley - updated 15/01/2006) 

After the 56km 2005 Men’s Health Cape Point Challenge, I asked a couple of the top paddlers how they go about training – for this race and long distance events in general.  Here’s what they had to say…