Canoeing & Kayaking Trip Prep

Water sports like canoeing and kayaking can be a fantastic day out with a little preparation.

I've always loved the water!  I spent many vacations at resorts like Lake Hopatcong in New Jersey or the Hamptons and Sag Harbor on Long Island.  While I enjoy being in the water, I especially like being on the water.  I've sailed larger vessels like the Clearwater Sloop but really enjoy people powered watercraft like canoes and kayaks.

Take a Class

Magda is using a feathered kayak paddle

I had been canoeing for years but enrolled in a class through my local county park system.  They gave us great pointers on choosing the proper oar for your height and how to choose/adjust your flotation vest for the best fit.  You can also read Sea Kayaking - Basic Skills, Paddling Techniques and Trip Planning by Dan Henderson of The Mountaineers Books.  Dan is a former National Athlete and team coach and his book is a wealth of information on all types of kayaking.

How to Paddle & Steer
According to our instructor, the canoe oar handle should come to just below your chin when held vertically.  Kayak paddles come in feathered and un-feathered so you'll have to experiment with which is more comfortable. Feathered kayak paddles go with the natural roll and allow you to keep your wrists straight throughout the paddle stroke. They do not need to be adjusted much between strokes and the healthiest position for your wrists is straight. Check out this short video instruction on how to stroke and steer your kayak using a feathered paddle:

Sperry Topsider Boating Shoes

Getting a Grip
You'll want to wear water repellent slip proof shoes for canoeing and sit on top kayaking.  Really any grippy soled athletic shoe will work.  Magda is wearing a pair of Sperry Topsider Sandals in the lead photo.  These sandals and Sperry's athletic shoes have ridged soles that act like little water squeegees to keep you from slipping when boarding watercraft. Most accidents happen while boarding and disembarking.  Needless to say decks and boat interiors are often wet & slippery me hearty. 

What to Bring On Board?
Well, stuff that floats of course!  If something isn't waterproof, it might be best to leave it on shore.  Here's my packing essentials for a day out on the water, canoeing, kayaking or on board a recreational craft.
 

 
Packing List
Everything pictured above, including the Adventure Medical Kit fits in The Mountainsmith Sixer Travel Cooler.  

The Sixer Travel Cooler for easy boarding

Going from left to right:

UV Protective Eyewear - These are Rudy Project Demi-turtle sunglasses.  Very important because water reflects up to 90% of the sun's rays. Wrap around design best protects eyes.

Sunblock - We like Mission Athletecare's Sun Defeated Continuous Spray, SPF/UPF 30.  You don't want to risk dropping an oar or paddle so an easy to spray sunblock like this works great.

Kestrel 4500 Weather Tracker - GPS of Wi-Fi might not be available off shore.  The Kestrel 4500 tracks weather conditions on the water and measures wind speed and direction.  Barometer charts upcoming storms and squalls so you can get to shore safely while the unit itself floats / measures water temps.

Water & Water Filtration - I find Insulated Klean Kanteens work best. You can even clip the caribiner top to your flotation vest or a rail & water stays cool for up to 24 hrs.  Need more water?  You can carry less and simply filter additional water in case of an emergency with a Purificup.

Food & Snacks - Think of packing things you can eat with one hand.  Meal bars, gel packs can both be held and eaten while paddling.  I keep cut sandwiches and raw vegetables cold in The Sixer & a Lunch 2 Go.

Marine Specific Medical Kit - I like Adventure Medical Kits Marine 250.  Very complete and you can even snap it on or install it permanently in your watercraft.  Doing this makes it easy to remove items with one hand while the kit is mounted.  The Marine 250 first aid supplies are packaged in waterproof inner bags and is well organized according to emergency. Perfect for fishing, recreational and day trips on inland waterways we always add a few packs of Natrapel Insect Repellent towelettes to our medical kits.

Sailing to Nantucket Island off the coast of Massachusetts.

Jump Rope Mix

Professionally crafted Buddy Lee Aero Speed Jump Rope has smooth ball bearings for extra quickness.

Sometimes we have to go back to our childhood to help super-charge our workouts.  In fact the best workout is that which does not feel like exercise but play.  Who doesn't remember skipping rope as a child?  I grew up in the city so there were always lots of other girls to turn rope for me.  Well unless you plan to enlist the neighbor's children or your own, getting a personal jump rope is a very good idea to mix up your routine.

Now what I'm talking about are the professional models with ball bearings that boxers and other athletes use.  These are not school yard toys but properly weighted and smooth turning ropes.  In fact the speed and precision you can get with these bad boys is far greater than anything you've played with as a kid.

Buddy Lee's Rope Master

Buddy Lee Aero Speed and Rope Master Jump Ropes His are the only jump ropes that are Olympic Licensed.  What sets them apart is the ball bearings in the handles that give you a phenomenally smooth turning speed.  Both models come with a little wrench to adjust the rope to your height.  This is important because to get up speed, you'll need to have a rope that is cut to your size to avoid too much slack.  That extra rope length will only slow you down.  Likewise a rope that is too short will have you in a hunched over position which not only looks bad but will make breathing harder.  Jumping rope is definitely an aerobic exercise so you will need air!

The Benefits
A 150 lbs person burns approximately 13 calories per min when jumping at a reasonably moderate pace of 120 RPM (revolutions per minute).   Pick up the pace and you'll burn even more and step up your metabolism for 48 hours after you stop.
It really is an excellent full body workout, engaging most every muscle in the body.
It helps develop speed, quickness, agility, balance, coordination, and since it is a weight bearing exercise BONE DENSITY!
Jumping rope offers both aerobic and anaerobic conditioning while toning and trimming the buttocks, abs and waistline.

Protect Your Knees
Jumping rope is considered a high impact aerobic exercise but it doesn't have to punish your joints.  Here are some tips:

1. Only jump just enough to clear the rope and keep your knees soft.

2. Try jumping on a cushioned surface by placing a yoga mat under you.

3. Make sure you have enough cushioning in your footwear.  Smartwool's running socks and Sperry Topsider running shoes are good and give you added grip on wet surfaces. Really any well padded, supportive aerobic shoe will work.

The trick is to change it up.  A jump rope is very easy to pack in your pocket or on your bike.  Try taking a walk, run or ride to your local park and while you are there do a minute or more of speed work with your jump rope.

Using a jump rope enlists different muscles not used in cycling and running.  It is an invigorating cardio workout and can add a little extra fun and spark to your old routine.  Visit US Olympian Buddy Lee's Website for his jump ropes and workout DVD's for more information.

Bike Lights & Reflective Wear

On the NYC Bike Path: CatEye's latest & brightest tail light, the TL-LD 1100 & Portland Design Work's Danger Zones both clip onto bikes, backpacks, panniers and jackets for optimum day & night visibility.

Danger Zones clip on easily to your gear or bike

Fall outdoor activities mean cooler weather but also less light due to rainy conditions and shorter days.  You really want to make sure to be seen on the roadways when you take your morning jog or bicycle ride/commute.

One of the best ways to do that is to mount very bright lights on yourself if you're walking or your bicycle if you're riding.  The two that I showed in the film were some of the best and brightest I've found.  CatEye's TD-LD 1100 Tail Light and the Danger Zone lights from Portland Design Works.  Each offers a choice of three operating modes which include flashing and steady but the PDW Danger Zone has this crazy "A-Ha!" sequence that is just soooo cool!  Better still they are both rain resistant and these LED's are SUPER bright even during the day.

CatEye's TD-LD 1100 LED Tail Light

PDW's Danger Zones on a Basil Basket

The toe & heel of the Synchro Guide has reflective details.

Needless to say, clothing and bags with built in reflective strips are going to be very important in low light situations. Terry Precision Cycling has a clothing line with pieces that have reflective accents on them.  Terry's new Signal Hoodie has reflective right & left sleeves and is a bright red.


I like to make sure that my performance shoes have light reflectors as well and my Pearl Izumi Synchro Guide and Sperry Topsider SB-1070 running shoes both have large light sensitive panels for high visibility.

NEW!  Terry's Signal Hoodie is bright and easy to spot on the road.  Plus the left and right sleeves are reflective. Reflective Backpacks are available from DontGetHit.com.

Really, there's no excuse to go out without proper lights either on yourself or your bike.  New York City law requires a bike to have both a working head and tail light when riding at night. You'll find most other cities have the same restrictions.

I've found one website operated by Bright Ideas that offers very affordable lights for walking, running and cycling.  Below is their Planet Bike dupe, a really great 3 watt Rechargeable LED Bicycle Headlight.  It has high & low beam plus flashing that can be seen for over a mile away even during the daytime. At night, you will feel safe on even the darkest roads.  You can also add extra visibility by wearing a reflective vest, backpack or shoulder straps found at Don't Get Hit.

We're all trying to stay healthy.  If we use lights and reflective wear, we can extend our cross training time into the night.  That, for many of us is precious since our days are often packed with other responsibilities that eat up our time.  This is one way to be safer out there so you can come home. 

Rechargeable LED Headlight from Bright Ideas

Rain Solutions

Lazer's NEW CITYZEN Cycling Helmet is cloth covered but waterproof & ExOfficio's Rain Logic Jacket

One of the most constant things about weather is change!  We predicted a very rainy spring and were right.  Now we're moving into fall with similar expectations.  Rainy weather can often sideline your outdoor workout plans but this needn't be the case.


Gore Bike Wear's Signature Cycle Cap & Lazer's CITYZEN
Invest in a few essential pieces and you can walk, run or even ride in the rain with the utmost comfort.  Start with your head and get this sporty GORE BIKE WEAR Signature Cycling Cap.  It's made of breatheable fabric so you won't sweat but it repels rain like a duck.  This cap can fit under a vented helmet and has road reflective stripping.  Likewise this new CITYZEN Cycle Helmet from Lazer in the lead photo does not have large vents so is perfect for rainy, cooler weather.  Skateboarding or inline skating?  Yeah, that too.

ExOfficio's Rain Logic Jacket

ExOfficio's Rain Logic Jacket with hood & pit zips

Smartwool's Zip-T Baselayer

The next thing you should have is a well made hooded rain jacket.  We especially like ExOfficio's Rain Logic for its sealed zippers, armpit zips and hand/security zippered pockets.  The Rain Logic shell is so well thought out from it's quick drying, moisture wicking membrane to how the adjustable hood forms a little visor in case you forgot your cap.  Very lightweight and packable, it is easy to stow along for trips and days out.  You can extend the seasons by adding baselayers under it such as those made by Smartwool for extra warmth, water resistance and wicking.  Has a 1.5 inch tail drop to help keep you dry and covered which is really key especially if you're on a bike.  It really handles the rain for you so you can stay focused on what you're out there doing.

Sperry Topsiders SB-1070 Performance Shoes 

If you're even thinking about running in the rain, you'll need to have the right footwear for the job.  I've worn these athletic shoes off the blustery coast of Maine during a whale watching expedition.  Even with ocean water making the decks extremely slippery, these shoes held their grip.  That's because Sperry is known the world over for making some of the best boating shoes available.  Still these are incredibly supportive running shoes, especially effective on slippery, wet pavements and paths.  Here are some of the SB-1070 features:

Sperry Topsiders - SB1070 Athletic Shoes

Low Water Absorption Materials are Quick Drying

Dual-Density Compression Molded EVA Midsole Offers Shock Absorbtion & Stability

AEGIS™ Microbe Shield Protects Against Bacteria that Cause Odor

Removable Full-Length Molded Footbed Offers All Day, Underfoot Comfort

HRC® Forefoot Cushioning Through EVA Compound Provides Additional Cushioning

GRID® Patented Technology Provides Superior Cushioning and Stability

Arch Lock Offers Increased Stability and Arch Support

New Hydro-Grip™ Rubber Traction Compound is the Ultimate Performance Traction Outsole Compound

Non-marking Rubber Outsole with Quadro-Grip Wave-Siping™ for Ultimate Dry / Wet Traction & Added Stability

Rain or shine, know your conditions!  Keep track with changes in the weather by taking along a Kestrel Weather Tracker

Renew Your Shoes

In need of a fresh step?  Fast, easy tips on getting your running, hiking & cycle shoes looking & smelling like new!

BEFORE - Loosen shoelaces 

AFTER - Rinse & Air Dry

We're preparing for spring by checking our technical gear. If your shoes still offer good support but are only soiled, here are some tips to bring them back to looking and even smelling new!

1.) Get an old toothbrush and hand towel ready. That's all the equipment you'll need.

2.) Get a bottle of Sno-Seal's Shoe & Boot Foaming Cleaner.

Untie the laces and expose as much of the tongue as needs cleaning. Brush off any loose dirt and debris.

Next shake the bottle of Shoe & Boot Foaming Cleaner and apply directly to your shoes. This product is made for both fabric and leather shoes and boots or a combination of both.

Use your old toothbrush to gently work the foam in.

Turn your shoes upside down and rinse with cool water.

Air dry on a cotton towel.  Since no soaking was required, your shoes will dry very quickly without having to use a clothes dryer.  Great for leather hiking boots that can't tolerate heat drying. 

I would also recommend Sno-Seal's Shoe Care Value Pack which contains not only the Shoe & Boot Foaming Cleaner but their Water Repellent and Deodorizing Powder products as well.  I've used all three on my Sperry Topsider running and Pearl Izumi cycling shoes and the water repellent is amazing.  It's a triple play to keep your footwear in top shape!

Atsko's Shoe Care Value Pack has everything you need to clean, freshen and protect your footwear.

Spring X-Training: Stayin' Dry & Cool!

So chill & be comfy all day long! Exofficio's Chica Cool Hoody

One thing for sure.  Getting your exercise, anyway and anytime is going to be a major plus in staying on track.  I believe that the clothes you pick when first getting dressed should prepare you for anything the day can bring.  Who says you need to be dressed in Spandex 24/7 to be ready to work out?  Really there is NO need for that when choosing the right technical pieces can take you from your morning walk to lunch or shopping afterward.

Chica Cool Long Sleeved Hoody by ExOfficio

The Chica Cool Hoody features a travel-ready silhouette that utilizes Dri-release fabric. This proprietary fabric has a unique look and unbeatable performance. Chica Cool wicks moisture, resists odors, and looks outstanding on or off the road.  Yes, all of us athletes sweat, (mist if you must), and what is so cool about this hoody is its ability to keep you dry and fresh smelling all day.

  

Little details like the front pouch pockets, an adjustable hood and thumb holes on the sleeves make this a very travel-worthy essential!  No matter what you day throws at you, you'll keep your chill factor going in this versatile hoody.  VERY comfortable top!  Made of 85% Polyester / 15% Cotton. Imported.  Slim fit, FreshGuard treated fabric.  Shown here: Black Pebble.  Price: $65.00 by ExOfficio

Hiking Medium Mini Socks from Smartwool Price: $15.00

Smartwool Socks
Another essential for your morning jog includes some well made socks.  While cotton socks are great, they often do not breath well enough to allow your feet to stay dry in your footwear.  Say no more!  Smartwool has been taking the industry by storm with their sport-specific socks for everything from snowboarding to cycling.
If you get a wet spring such as we are predicting, the extra humidity in the air is going to make staying dry even more difficult.  Jogging and hiking in these conditions can leave you with wet, soggy feet.  Ugh!  Smartwool's soft Merino wool naturally wicks away excess moisture, keeping your feet amazingly cool and dry.  These hiking specific socks offer extra non-bulky cushioning in the ball and heel area.  Talk about happy feet!  We've paired these socks with Sperry Topsider's SB-1070 boating-performance shoes.  Made with a new Hydro-Grip™ Rubber Traction Compound, these are perfect for wet, slippery paths and surfaces while drying very quickly.  Find them online under women's performance shoes at the Sperry website.  Price: $90.00

GORE BIKE WEAR ALL WEATHER CAP

Signature GORE BIKE WEAR Cap
A true classic!  This traditional road cap is made with highly innovative fabrics. Extra benefit: It is waterproof.  Not for just biking although its fit is made to easily go under a bike helmet.  It is small and light enough to fold up and pack in your pocket. Looks great with the bib turned up.
Turn the bib down as shown and it really repels the rain.
Made of GORE-TEX® Paclite® for great breathability while offering full weather protection.  Features:

• GORE-TEX® PACLITE® stretch
• Inner toweling band
• Elastic back for maximum comfort and fit
• Reflective print for more safety
• Reflective logo

Rain Logic Jacket by ExOfficio

This little jacket is a rain essential.  Leave home with the Rain Logic and don't worry about getting caught in a downpour.  In fact the Rain Logic is so tricked out with features that you'll want to wear it even if the forecast doesn't call for rain! 
The Rain Logic Jacket features a 2.5 layer fabric that’s fully seam sealed to offer lightweight rain protection. It's made with mechanical stretch nylon, a thin polyurethane membrane, and treated with a durable water resistant finish so it fights the elements for you.
Check out the product details to discover hidden features like security zip pockets, arm pit zips and an adjustable hood.  The armpit zippers help to keep you extra dry by allowing you to regulate extra ventilation to those areas before working up a sweat.  The hood comes up to completely cover your neck and chin similar to an expedition jacket.  I've worn this jacket on rainy days with high winds and was completely comfortable.  Get ready to turn heads as this is not your mother's rain jacket!  Available in Black (shown), Deep Lapis and Wine. Price: $199.99 online from Exofficio

Rain or Shine know YOUR conditions!  Kestrel Pocket Weather Trackers