Latest News


January 28, 2014
Clint Robinson Victorian Coaching Clinics Feb 7-9th 2014

If you’re keen to maximise your performance at the State and National Kayaking and Surf Life Saving Championships, we are offering the opportunity for you to attend a Clinic to learn how to do all the little things to prepare and perform at your best. From the best ever in this country.
We are also offering a couple of Technique Clinics during this time for
anybody interested in developing their paddling efficiency.

See the following link for details:

http://www.scribd.com/doc/202703095/Clint-Robinson-Clincs-Feb-7-9th-2014


October 21, 2013
Paddlemag October 2013
Check out this months Paddlemag. As always, a great edition.
And an article from yours truly on page 100.

http://www.scribd.com/doc/177642588/Paddlemag-Oct-2013

October 15, 2013
We Paddle Palawan Paddling Adventure
Finally a paddling holiday that the whole family can share in, and that will allow you to score serious brownie points with the partner or family.
Then you can sneak off to the odd race or two without getting into trouble.
We have organised a guided paddling adventure in one of the most beautiful, exotic, island locations in the world.
Stay in luxury accoommodation; eat sumptuous local cuisine; paddle amongst the neighbouring islands/canyons/lagoons; snorkel on the troical reefs; swim in idyllic and private lagoons and coves; and you can paddle as much or as little as you would like whilst missiing out on none of the adventure.
It is a paradise for paddlers and lovers of leisure.
See linked brochure.
Numbers limited and it will book out quickly.


http://www.scribd.com/doc/175900716/We-Paddle-Palawan-Adventure

October 13, 2013
Natural Flow Retreats - Group Retreats

If you are part of a sporting group or any group, company, organisation etc. and a planning a seminar, training course/camp, meeting or getaway for them, why not consider giving it s super healthy edge.
You will come away feeling incredible as well as achieving your group objective!!!
Natural Flow Retreats has been a vision that I have held since my late teens and a project I have been working on developing for 2 years. It is now ready and we have already run retreats for groups that were highly successful and enthusiastically received.

http://www.scribd.com/doc/175654594/Natural-Flow-Retreats-Group-Retreats


August 6, 2013
2014 Molokia World Surfski Championships Package

Have you ever considered doing the Molokai World Surfski Championships but don't know where to start? Or you don't feel up to it?

It is the bucket list event or Mt Everest of ocean paddling - the true World Championship of Ocean Paddling. yet for many it can feel a little overwhelming in terms of organisation, training etc. But, it does not need to be. 

Now is your opportunity. We Paddle are offering a complete package for the 2014 Molokai race where we not only organise you whole trip (including flights, accommodation, race entry, entry visa, charter flight to Molokai, ski hire, escort boat etc.); we also provide you with a full training program in the lead up (from now), nutritional guidance both for training and on race day, cross training advice and programs, advice on race tactics/line etc; access to coaching (either in person on via Skype, Youtube, email etc); regular paddle backs in Victoria; and breathing exercises for performance.

All you have to do is train and turn up to race. We already have a team of 6-7 paddlers committed to the 2014 race. Why not get on board and enjoy the event of a life time.

Click here to download details.

 


August 1, 2013
Research: How You Respond To Stress Determines Your Health in 10 Years
I've provided a link to my respiratory therapy/naturopathic site for this blog, as it discuuses some fascinating research that has come out on stress suggesting that how we respond to stress now will affect our health in 10 years. Ouch!!
I pose the question that what we do to combat stress now may also affect our health in 10 years. But the opposite way. There is plenty of evidence to support this.
Who doesn't want to be healthier in 10 years.
Paddling will help a lot. Add diaphragmatic breathing, meditation, great nutrition and now we're starting to look super healthy!!

http://www.timaltman.com.au/Blog.php


July 29, 2013
Stellar SEI Review
Linked is a great review by Gavin of Slipstream Surf on the new Stellar SEI ski. It certainly comes up trumps against rivals such as the Fenn Swordfish, Epic V10 etc.

http://slipstreamsurf.com.au/stellar-launches-a-new-surfski-to-the-range-and-its-a-rocket/

July 16, 2013
Breathing Dynamics For Sporting Performance

BREATHING DYNAMICS

           BREATHING DYNAMICS - EXERCISES FOR SPORTING PERFORMANCE

By Tim Altman - www.timaltman.com.au

Benefits derived from optimal breathing during exercise:

  • Greater surface area of lungs used for gas exchange.
  • Increased oxygen delivery to cells.
  • Delayed lactic acid onset.
  • Enhanced buffering of lactic acid (via bicarbonate derived from CO2)
  • Reduced heart and breathing rates.
  • Reduced recovery times (measured by return to resting heart rate) from exertion.
  • Increased relaxation.
  • Greater access to ‘alpha' or ‘zone' states.
  • Greater postural stability and potential injury prevention via diaphragm and deep system stabilization.

The Bohr Effect states that the lower the partial pressure of CO2 in arterial blood, the tighter the bond between haemoglobin and oxygen (and subsequently less O2 is released to cells).

As a result of less O2 delivery, cells produce less energy. And, during exercise, lactic acid is produced  more plentifully and quickly.

In addition, CO2 is necessary for the production of bicarbonate ions which buffer the affect of lactic acid on blood pH. If CO2 levels are low this does not occur as effectively.

Arterial CO2 levels are lowered as a consequence of over breathing or mouth breathing. Our respiratory system is designed for us to breathe primarily through our noses. Mouth breathing is far less efficient in that requires more energy, and higher breathing and heart rates to deliver sufficient oxygen to cells. Mouth breathing serves as an emergency mechanism to acute stress or if our nose becomes blocked. It is not designed to be our principal method of respiration.

Learned behaviors (as a response to stressors) and a lack of understanding have led us to mouth breathe (or over breathe) not only during exercise, but also in most of our day to day functioning. Consequently, our bodies become used to lower levels of arterial CO2 and we develop a breathing pattern that is elevated in rate and volume, and uses mostly our chest and shoulders rather than our diaphragm (meaning that we do not necessarily fill our whole lungs).

The result of this ‘over breathing' pattern is that our cells receive a reduced level of O2 from our breathing and arterial blood and our body creates a range of adaptive mechanisms designed to reduce CO2 loss (and resultant reduced arterial CO2) that may include smooth muscle constriction or spasm, apnoea or excessive mucous production.

In addition, over breathing creates or exacerbates an imbalance in our autonomic nervous system. Specifically between our sympathetic and parasympathetic nervous systems. Over breathing (or mouth breathing) leads us to be sympathetic nervous system dominant or perpetually in fight or flight mode rather than being able to draw on either this or a more relaxed mode of functioning (via the parasympathetic nervous system) as desired during exercise. If not balanced or moderated over time, this sympathetic nervous system dominance or ‘fight or flight' mode of functioning can become extremely debilitating to our bodies.

The balance between sympathetic and parasympathetic nervous systems during exercise will allow us to attain ‘zone' like or ‘alpha' even at high level exertion, such as in competition. This ‘zone' or ‘alpha' state allows us to be super relaxed and quietens our mental chatter during exercise or performance.

The objectives of Breathing Dynamics training for sporting performance include:

1.     Nose breathing at all times.

2.     Building tolerance to hypercapnia (elevated CO2 ).

3.     Developing diaphragmatic strength.

4.     Creating a breathing rhythm with reduced breathing rate and volume.

The exercises take time to learn, but you will learn to exercise whilst breathing using nose only, driving breathing using the diaphragm and with lower heart rates and breathing rates at most levels of exercise intensity.

For more information, contact Tim Altman at tim@timaltman.com.au or 0425 739 918.


July 9, 2013
Testimonial
A lovely testimonial from a paddler who's been at it for over 20 years.
It just proves that it's never too late to learn and ignite the passion. He already paddled well, but he's now ready to step into that elite level of efficiency in his stroke. This is the time when paddling becomes relaxed even at high levels and the pleasure derived from just paddling and flowing is extreme.

Hi Tim,

Thanks very much for the theory and on the water coaching sessions last week. They completely removed the growing confusion I had about technique and you have given me a clear path forward to paddling better. As you know I have been around the paddling scene on and off for 20+ years and had access to some world class coaches. With a renewed focus on technique over the past year I've become really frustrated trying to unravel the fundamentals of the kayak forward stroke. A theory and practice session with you was a huge turning point for me and all is now clear and I'm really grateful to you for you patience, expertise and insightful approach to clarifying things for me. Now the challenge begins as I try to change my paddle stroke from what I'm currently doing to what I want it to be. Thanks heaps mate I'm excited again about paddling and what I can achieve and at 43 I'm just hitting my prime!!

Thanks

Andy

July 8, 2013
World University Games, Kazan, Russia 2014
Linked below is an article on the Autralian Canoeing website on the World University Games being held this week in Kazan, Russia.
WePaddle are proud to announce that Virginia Carlton, who is coached by WePaddle coach and director, Tim Altman, will be flying the flag for Australia in these championships.
Go Ginny!!!

http://www.canoe.org.au/?Page=26342

June 29, 2013
Molokai Surfski World Championship 2013
Lnked is a great clip from the 2013 Molokai World Surfski CHampionships which focuses on Oscar Chalupsy, the 2012 winner.
Conditions are unlikley to be a head breeze or such light winds next year as race organisers have organised a 4 day window to run the race to allow for a greater chance of down wind conditions.
As an example, if they had have run this year's race the day prior, they would have scored fantastic downwind conditions.
Regardless, the adventure of the race and the time in Hawaii is more than worth the training and the trip. And your partner will love it also. Great food. Great shopping. SUN. Plenty to do.

https://www.youtube.com/watch?v=BILQKfHoe3E

 

 


June 27, 2013
2014 Molokai Package
Molokai 2012 - Tim Altman5.jpg

2014 MOLOKAI PACKAGE

The Molokai World Surfski Championships is the unofficial world championship of downwind paddling and a ‘bucket list' event for any ocean paddler.                 Yet logistically it is quite complicated if you've never done it.

Come and join the force of Victorian paddlers at the 2014 Molokai event.            As was the case in 2012, we have several Victorians planning to make the trip.

Tim Altman of WePaddle, winner of the 40-49 age group and 10th overall at the 2012 Molokai World Surfski Championships, is putting together a package for the 2014 where he will:

  • Provide training programs in the lead up - including paddling sessions, cross training, strength/core advice.
  • Provide race and training nutrition advice/protocols.
  • Organise regular paddle backs in Vic the lead up to going to Hawaii.
  • Provide instruction on nose and diaphragm breathing to enhance paddling performance.
  • Organise accommodation in Hawaii (we will all aim to stay in the same venue).
  • Organise international and internal airfares.
  • Organise craft hire for the event and week prior.
  • Organise a compulsory escort boat and reliable captain for each paddler.
  • Look after race entries for paddlers.
  • Tee up training and paddle backs in Hawaii for competitors in the lead up to the race.

All you have to do is turn up and paddle.

For expressions of interest, email Tim at tim@wepaddle.com.au or phone 0425 739 918.

I am unable to provide prices at this stage as it will depend on numbers etc; but budget for $4-5K total for the whole trip (allowing 1 week in Hawaii and all of the above inclusive).

Molokai 2012 - Tim Altman2.jpg 


March 1, 2013
The Barton Forward Stroke
A great perspective on technique from Greg Barton - 2 x Olympic CHampion and Epic Skis co-creator.

February 1, 2013
Clint Robinson Clinics Melbourne and Surfcoast

Clint Robinson Coaching Clinics - Melbourne & Surfcoast

After the outstanding success of the previous 2 clinics, multiple world and Olympic Champion Clint Robinson will be returning to Victoria again to run more clinics.

Options will be available in Melbourne and on the Surfcoast.

Don't miss it - it will book out quickly!

> Download Flyer (PDF)

Clint Robinson Clinic - Feb 2013


October 31, 2012
A study on carbohydrate loading

Tips for carbohydrate loading

An informative article that sheds light on a subject I frequently get asked about - carbohydrate loading.

How to Carbo-Load for a Marathon
By GRETCHEN REYNOLDS
New York Times - Phys Ed
October 31, 2012

> Original Article

It appears that despite the depredations of the big storm, the New York City Marathon is likely to take place as scheduled on Sunday. While the 47,000 runners entered have too little time to remedy any major lapses in training, there is one element that can still be tweaked, two new studies show: what to eat in the days before the race.

The ideal composition of a pre-marathon diet has been somewhat in dispute recently. For years, marathoners were told that they should swallow as many carbohydrates as possible in the week leading up to the race in order to "load" their muscles with stored carbohydrates, or glycogen, the readiest energy source for working muscles.

But such prolonged carbo-loading often leaves runners bloated and heavy; when muscles pack in glycogen, they also add water, and therefore weight, which must be hefted throughout the 26.2 miles of the marathon. Women, in particular, have been found in some studies to benefit little, if at all, from prolonged carbo-loading before marathons.

However, a study published last month in The International Journal of Sport Nutrition and Exercise Metabolism found that carbo-loading can be effective for both men and women - but is best if it's truncated, encompassing only a day or so of dietary manipulation.

For the study, researchers at the University of Minnesota turned to a ready-made pool of volunteers, consisting of students enrolled in Physical Education 1262: Marathon Training, who were aiming to finish the local Eau Claire Marathon for class credit.

Forty-six students joined the study, 36 of them women and all but two of them first-time marathon runners.

Several weeks before the event, the runners completed a two-mile time trial, to determine their endurance and running ability.

Then, beginning three days before the race and continuing through breakfast on race morning, they kept detailed food diaries. They also noted, to the extent possible, what they ate and drank during the race.

All of the students finished the race, with an average time of 4 hours 43 minutes (and, one would hope, an A grade in P.E.).

But, statistical analysis showed, those runners, both men and women, who'd eaten the most carbohydrates on the day before the race finished faster than those who'd eaten fewer carbohydrates that day.

These results neatly replicate those of a larger study published last year of 257 male and female runners who completed the 2009 London Marathon. Those runners also kept detailed food and training diaries, which researchers compared with their finishing times. In this case, the scientists also tracked each runner's pace at five-kilometer increments throughout the race.

They found that, as in the Minnesota study, runners who'd loaded up on carbohydrates the day before the race ran faster than those who had eaten fewer carbohydrates. The difference was especially striking beginning at about the 18-mile mark, just when many runners famously "hit the wall" and feel their energy flag. The carbo-loaded runners jauntily maintained their pace. The others did not.

In both studies, carbohydrates eaten at breakfast on race day, during the race itself or on days earlier in the week were relatively unimportant. It was primarily what people ate on the day before the race that mattered.

And yet, few of the runners in either study actually consumed enough carbohydrates to benefit, even if they thought that they were doing so. In both studies, the minimum effective "dose" of carbohydrates was at least six or seven grams for every kilogram of a person's body weight, or about a quarter-ounce of carbohydrates for every 2.2 pounds of body weight. By that formula, a 220-pound runner would need to consume at least 25 ounces, or more than 700 grams, of carbohydrates on the day before a marathon to finish faster.

In the Minnesota study, fewer than a quarter of the marathoners consumed that many of carbohydrates on the day before the race. In the London study, barely 12 percent did.

What those numbers suggest is that many more marathon runners could benefit from a brief bout of carbo-loading than currently do. And the process itself is relatively simple, says Patrick Wilson, a graduate student at the University of Minnesota who led the study of novice runners. You don't need to increase your food volume or calories the day before a race; just replace some fats or proteins with carbohydrates.

"I often tell people to choose relatively concentrated sources of carbs, like juices, pasta, rice and sweets," Mr. Wilson says. "That way, the volume of food needed isn't so enormous." In addition, he says, "lower-fiber foods may be good, since that could reduce the potential for stomach distress during the race." (According to a rather intrusive study this year, extremely high intake of carbohydrates was associated with faster times during endurance races but also with "nausea and flatulence.")

Don't completely upend your normal diet, though. "Stick to foods that are familiar," Mr. Wilson says. "It's always a bad idea to experiment right before a race."

And don't expect that diet alone will lift you from the back of the pack. In the British study, every increase of 1 gram per kilogram of body weight in the carbohydrates that runners consumed on the day before the race increased their speed by about 0.1 miles per hour.

Far more important in the overall determination of people's finishing times was their training and their fundamental fitness. In the Minnesota study, the runners who were fastest during the time trial were fastest in the marathon, too.

You can't alter your training or talent at this point. You can, though, have a chocolate chip cookie on Saturday and call it race preparedness.




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