GoPro Cam Angles for Karel Jr Shoot

Monday, December 29, 2008 / Posted by Rambo / comments (3)


These are the GoPro Wide Camera angles I've selected for the Karel Jr shoot in Perth World Cup in Western Australia on the 17th Jan 2009. I will also be shooting Hi Def from a Jet Ski.

I think they are good angles. What do you think?

Cheers Rambo

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Woogie Marsh - Chillin'

Wednesday, December 24, 2008 / Posted by Rambo / comments (0)


Just get the feelin' ............... Woogie marsh fromTeam Hawaii - New Zealand Chillin' out.

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Vaka Eiva Teaser Video1

Wednesday, December 10, 2008 / Posted by Rambo / comments (6)

This is just one of the few Vaka Eiva Teaser Video shorts of the soon to be released, 2008 Vaka Eiva Outrigger Paddling Festival DVD. The DVD contains OC6 iron and changeover races as well as OC1, Boiler swim, Fun events, Sprints, cultural and canoe carving segments. This truly is the most fun event on Planet Outrigger. Be a part of it in 2009 www.vakaeiva.com

More teasers coming ..... all shot in Hi Def for your viewing pleasure.

Enjoy
Rambo

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2008 Hamilton Island 42k c/o Race Video

Tuesday, December 09, 2008 / Posted by Rambo / comments (3)

This is from the DVD of the race that i shot entirely with unmanned Gopro cameras with delay timers. The footage follows the race of 3 of the top crews …. NorthCliffe Open (the eventual winner) ……… Outrigger Australia Open (2nd) ………….. and Mooloolaba Masters (1st Masters, 5th overall) who i paddled with.

Many changeovers are featured and techniques of the great steerers.

You will probably recognise some of the names like Danny Sheard, Pete Dorries, Travis Grant, Mike Mills -Thom etc. who have all competed and won either open or masters at the Molo Hoe.

A larger and better quality version will be upload later, this one up now is 20 mins long and a 60mb download. The video is highly compressed to limit download size. The original is HQ.

Hope you enjoy it.
Cheers Rambo

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Latest Happenings In Rambo World

Monday, November 10, 2008 / Posted by Rambo / comments (0)

I was to fit a "GoPro Wide Angle" to a new Aussie Tahitian Va'a at a race on the weekend, but Travis Grant paddled his Hurricane instead, too rough for a Va'a, + it has no bulkheads yet, so it fills up with water. Had the wide angle level with the rear Iako on his Hurricane directly behind him. That is less than a meter away from his back and you could swear it was mounted at the rudder, it's that wide. He and Danny Sheard had a humdinger downwind battle, neither getting away from the other till the very end. Danny was in the picture the whole time. Only problem, with the huge lens, sunlight caused the inside to fog up after 15 mins on both Cams, so need additional anti fogging, plus it was extremely humid that day. No shit, these are the way to go if i can sort out a few little problems.

The Hamo Cup 42km DVD will Premier at Vaka Eiva on the big screen at "Jacks" ( if Victoria will let me) it's frigging awesome, be a classic.

Heaps to do before i fly out fly out Thurs to fulfill my commitment to film Vaka Eiva, including finishing the underwater housing for the new 1080i Hi Def Cam, this thing will blow your mind, the pics are stunning on my HD TV, as good as the HD channel on TV, now i'm broke again. :cry:

I will put the footage of Travis up when i return from Vaka Eiva. Also I have a new filming Gig in Western Australia shooting Multiple OC1 World Champion Karel Tresnak Jnr in Dean Gardiner's Perth World Cup. Karel has given me permission the put Go Pros on his Zephyr OC1 and i will be filming him from my own (Colin Bartley's - Outrigger Connection Aussie Distributor) media boat in Hi Def, this will be very interesting footage.

Heaps of other stuff happening more later ...........

Cheers Rambo

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GoPro User Forum

Monday, October 20, 2008 / Posted by Rambo / comments (1)


I have started a GoPro User Forum for people interested in getting the most out of their Cameras. All the topics are covered..

Questions, Problems and Observations
Tips, Tricks and DIY Customizations
Trade, Exchange and best deals
Video Showcase - Your Videos
Editing and Software - Tips

Etc ....

Swing on over and join up and get some great info
http://goprouser.freeforums.org

Cheers Rambo

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Vaka Eiva News Letters

Thursday, October 16, 2008 / Posted by Rambo / comments (0)

Two News letters to download on the lead up to Vaka Eiva

Just click on the links to download ...

Newsletter #1 http://www.box.net/shared/fkcl64ild4
Newsletter #2 http://www.box.net/shared/n4lyn485jj

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Hamilton Island 2008 OC1 OC2 Outrigger Race - Video

Friday, October 10, 2008 / Posted by Rambo / comments (2)

Grab the Popcorn and Coke, sit back and let "RowdyHeadCam" bring you a unique perspective of the Hamilton Island 2008 Oc1/Oc2 Round Island race. Live mid race interviews from a Surf Ski with some of Australia's top male paddlers, the likes of Pete Dorries, Travis Grant, Lats and Rob Pommie.

Playback Tip - if you have a slow broadband connection start the video then pause it till it downloads to your PC, then it will play uninterrupted. As usual, Sound up LOUD

Episode 2 coming online soon and the complete Series will be available in HQ DVD for your future viewing pleasure.



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Steinlager Vaka Eiva Paddling Festival - Cook Islands

Thursday, October 09, 2008 / Posted by Rambo / comments (0)


The 5th annual Steinlager Vaka Eiva Paddling Festival kicks off on the14th November for 8 days of racing and fun. Around 600 paddlers from Aotearoa, Australia, Tahiti, Hawaii, Samoa and Guam will battle it out in the OC1 & V6 Avana Iron Challenge, the Sprints at stunning Muri Lagoon together with some fun & games & the world famous ‘pop the ama’ competition, the U19 Junior 10km & 15km races & the headline acts – the Women’s Round Raro “Pacific Paddle” relay race & the Men’s Round Raro ‘Pacific Cup’ relay race, also Junior U14’s and U16’s will officially compete this year.

This is the perfect event to bring the family and enjoy a paddling holiday and still compete in hard core OC racing. Nappy’s back again, Kai will be there as as well as all the regulars that have made this event a success.

I won’t be paddling as I’ve been officially engaged by the Cook Islands Canoeing Association to capture all the action in HD from Jet Ski, Media Boats, in water, on land and of course as usual, every thing that moves will have a GoPro Camera mounted on it, including 3 new, just released 5mp “wide angle” GoPros. Paddlers will be able to view Video highlights of the days events on the Big Screen at Trader Jacks Bar & Grill that night, as well as the usual still slide-show popular with last years crowd. And for those considering going to Vaka Eiva next year, online footage will be viewable some time shortly after the event.

Harvie Allison’s much sort after “Vaka Eiva Calendar is back, proceeds from the calendar going towards developing Junior Outriggers in The Cook Islands. Photos on the Calendar this year http://tinyurl.com/4m2tdv
.
Cheers Rambo

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Manufacturing a Va'a

Friday, September 26, 2008 / Posted by Rambo / comments (0)

I know quite a few people have shown interest in Va'a Racing, like Greg Long, Kevy Long, Mark Kennedy, Rowdy etc.

A Va'a plug is actually already in Australia awaiting molding, so things are farther down the track than what one might realize. The NZ surfrigger has been around for a while, we have a few up here at Mooloolaba, but they are some what different to the Tahitian Va'a and lot's of Kiwis love the Tahitian designs.

Another informative video this time of the making of a Va'a



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Wow - Super Aito Rudderless Surfing Video

Friday, September 26, 2008 / Posted by Rambo / comments (1)

This is the best rudderless surfing video i have ever seen, check out the skills of these guys. The video is actually footage from this years Super Aito

There is so much more to learn than just thrashing away with a paddle and pressing on foot peddles to steer as we currently do on ruddered canoes. The way they use their body, their paddle and the ocean is to me like "Equestrian" on the Ocean.

I'd like to propose we start a movement towards manufacturing and racing Va'a here in Australia, not just sprints but ocean racing as seen in the video. The skills learnt would be incredibly valuable for steerers in OC6 and create a whole new interest for OC1 paddlers looking for a challenge.

I want one.



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Gold Coast OC1 OC2 Relay

Sunday, September 21, 2008 / Posted by Rambo / comments (0)

This is Sth Queensland's only long distance down wind Relay race. The start time is 10.00am

All the prizes are drawn after the race, so every one who participates can win.

The sponsorships are: 3 nights for 4 people at Burleigh Beach Tower; Maui Jim sunglasses; Kialoa paddle - standup or outrigger paddle; clothing from Hinano Tahiti; meal at Montezumas Mexican, Burleigh; Honolua donating about $500 worth of product, Cruiser skateboard plus a few hats from Globe. Possibly more to come.

Start organizing your partner and support boat now.

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Mission Adrenal

Monday, September 15, 2008 / Posted by Rambo / comments (11)

Rambo pumps the adrenaline on a Mission for warp speed and the Ocean provides the ride.

Probably my best video to date, hope you enjoy.
Apart from the excellent downwind run, this video highlights what is possible with the Go Pro Hero3 Camera and a little (2 days) editing. If you want a 150mg HQ mp4 copy download here http://blip.tv/file/get/Rambooc1-MissionAdrenal383.mp4

Leave a comment if you like, helps make the insanity of making video's a little more enjoyable.
Cheers Rambo



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Bailing

Wednesday, September 03, 2008 / Posted by Rambo / comments (0)

Hey guys, bailing is a skill and another reason why we should be proud our sport is so different from others. The Top Crews will make a move when they see another crew bail, it can make or break a race and it’s all part of racing smart.

I remember in 1995 National Titles @ Rockhampton, Mooloolaba Masters started the race with no covers (as did lot’s of crews but not all) and just after the start the weather changed and i had to bail continuously from seat 5 for the entire 16k race. I could never get all the water out, but managed to keep the canoe high enough to maintain our lead in the race, dispite constant swamping. That was until 200 metres from the finish line when we took a huge swamping and sunk the canoe up to the gunnel’s. At that point every everyone had stopped paddling and had given up and i was so pissed at having bailed all that way i screamed at the crew to just paddle submarine style to try and make it to the finish line, as we had a sizable lead over 2nd and 3rd canoe. With the encouragement of most of the crowd on the beach we paddled underwater like crazy and passed over the line and won by half a boat length and an excited Ronnie Grabbe through his paddle so high in the air, i don’t think it ever came down.

It was one of the sweetest wins you could ever have and was a big part of what built the Mooloolaba Masters into the crew it is today and still gets talked about when the grog flows at the bar.

This was the crew - Rambo, Ronnie Grabbe, Pete Tremain, Adrian Blandford, Neil Campbell, Greg Anderson.

Bailing is a big part of our OC6 sport and history and we should embrace it and become skillful at it, not find ways to bastardize it.

BTW - My excuse for a poor “Shaka” in the photo is, i could barely lift my arms above my shoulders from all that bailing. Did OK at the bar that night though.

Learn to bail !!!!
Cheers Rambo

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Who is the "keeper of the ama" on an OC-2

Tuesday, September 02, 2008 / Posted by Rambo / comments (0)

This was posted on Ausoutrigger forum and i thought it was worth of being recorded in the Locker.

Jeff ask's - Greetings,
Had a fun day on the water on my OC-2 with a friend who I am trying to woo over to OC from the world of dragon boat. I mentioned to him to keep his weight in the center of the boat but wow he really leans into his stroke. We had a great day and of course hulied when he was on the right.

Now I know it was my responsibility to protect the ama all day with this paddler, but just curious with the experience of the OC-2 crews in this community who is in charge of balancing the ama in the OC-2 given both are OC paddlers? I am assuming it is the right side paddler that fine tunes it with the left sided paddler keeping weight over the center. I'd welcome any insight on this.
Aloha,
Jeff

Follow up replies - Jeff, Paddle together more often and you two will click. The next person you partner will be different again.

OC6 paddlers who don't paddle OC1 or OC2 are very unstable when they first get onto an OC2, even experienced paddlers. They no longer have the canoe sides to brace against like in OC6 and need time in the two man to adapt to this. For this reason their timing is usually way out to.

I took a fellow club member out with me some time back, this paddler is a multiple OC6 Hamo and Nat winning paddler, but never paddled OC1 or OC2 before, still doesn't. We hulied 3 times and i could not focus on my own paddling it was that horrible. So what you experienced is normal.

Eventually, if you keep paddling with this person, a blend will develop and you will react to the OC2's movements instinctively.

It's not about who "keeps" the Ama, you should both just try to sit central, be balanced and move your center of gravity to maintain equilibrium.

Some combinations click straight away, usually two one man paddlers of similar ability.

Cheers Rambo

And Further - The Ama on a canoe does the job it was designed to do very well, generally it does not require input from us. So, as a paddler we should concentrate on paddling as if we don't have an Ama. If you set your canoe up correctly and paddle upright, the Ama should ride light and any time you sense a need to protect it, say if a swell is approaching on the Ama rear quarter, it should be done with a paddle stroke to compress it or a sight roll of the hips to counter the lift (not a lean) Taking a forward stroke is the preferred option, as this is contributing to the forward propulsion of the canoe, anything else just causes drag.

One of the reasons people get sore left ass is because they over protect the Ama, paddle your main hull as if it were your primary source of stability and relegate the Ama to secondary and you will be heaps faster.

Cheers Rambo

Ella wrote - Must learn this!! And that whole bracing right concept!!



Follow up reply -
The bracing right concept is nothing more than taking a normal forward stroke on the right. As you press the paddle down at the catch your weight is transferred to your left butt cheek compressing the Ama usually enough to counter any lift. Sometimes you have to break your rhythm and accelerate your return stroke at the opportune time to make the brace stroke effective, but that is part of reading the ocean and using it's power, not fighting against it.

Flying the Ama and bracing passively on the right for balance is a completely different skill, in this case you induce the Ama to lift in order to reduce drag and allow the canoe to track using only the main hull. The brace drag can also be used to slow the canoe down to keep it on the crest of the wave until you decide the time is right to take the drop and link up some swells. Timing when to go and when to hold is critical to successful canoe surfing.

Cheers Rambo

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V1 World Sprint Champion in Slo - Mo

Saturday, August 30, 2008 / Posted by Rambo / comments (2)

Check out the leg drive and power generated by this young man (won the Open and Under 19 World Sprints)

Watch how his entire body weight is placed on the huge paddle and the way he scoots the Va'a forward almost like a C1 kneeling style, incredible glide after the power stroke.

His position on the seat as he slides, moves almost the length of his stroke. Not something you could do for an extended period of time, but awesome just the same.



Thanks to Mindy for the video

Some comments from other experienced paddlers

Leo Young - Very interesting technique and it looks like all the other Tahiti paddlers in the race are also using that technique. They drive with both legs together, which gives them tremendous drive, but this is counteracted, at least in part by loss of boat run due to the fairly violent boat movement up and down. It appears to work for them, but it’s hard to be sure if they’re superior rudderless paddling ability is largely responsible for the good end result.

Rambo - Most of the other paddlers appear to be paddling the V1 like they would an Oc1, but that's understandable, most probably do.

I think this video highlights just how different a Sprinting V1 is, compared to an OC1.

1. Higher seating position
2. Ability to slide on the seat
3. Longer waterline.

All these differences allow for greater use of the legs, body weight and alternate techniques. Not sure i want to go there, too much fun catching bumps in the ocean. But I'm sure there's something that can be
learnt studying it.

Pete Dorries - It's an interesting topic because what you are all talking about basically is technique. Technique in paddling, whether it be ski, kayak, oc1 or oc6 is continually getting refined. With kayaks we have seen the first Olympics (in my opinion) where each of the finalists had the same techniques. The is fine tuning to be done on all of the including the winners. This is what their coaches will do (hopefully) to keep that edge.

Getting back to the V1 race, What a great, explosive technique shown here. Although we look at it and say he is bouncing and sliding and doing all the things we talk about not doing, the paddler is having a great exit, a good recovery and most importantly a great catch. Something I bring into play with my board paddlers is a dolphin like bounce. We see that here in a very buoyant craft. As the paddler goes forward on his recovery we see the boat leave the water and drive forward then down. This movement then propels the boat up and forward again. Not bobbing up and down like a cork but forward like a dolphin.

Once you were told to keep craft slicing thru the water with no bounce. This was true on boards but as we started using thicker(therefore more floatation) boards we found as long as we didn't bob up and down we could drive forward and get the boards floatation to give us explosive forward power. I see similar technique in the C1 as the Board and ski and OC1. Twist and rotation from the hips. The C1 tend to get more movement too off the legs as they go down some through the groin area and return after the catch using all that power from the legs to the hips and stomach with a whipping motion. This is similar to what a board paddler is doing but can't get as much legs into it as they are kneeling on two knees not one.

Also technique and style shouldn't change from ocean to flat. What I teach at my classes we then adapt it to the ocean. Its all about holding technique under duress. IF feel you are faster in the flat it is because of less time in ocean conditions. This is where proper coaching comes into it. The problem in this sport is the person who is likely doing the coaching at your club is the person who has been paddling longer. I've even seen people with one or two years experience giving bad advise to newbies. But the newbies lap it up cos' they don't know any better. This is why it takes proper coaching, over time and especially on OC1's, to develop great technique.

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Outer Limits

Sunday, August 10, 2008 / Posted by Rambo / comments (1)

Peggie goes under and Thor rides high in a short clip from an Epic OC1 surf session.



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Another Surkski - Oc1 with Wings this Time

Tuesday, August 05, 2008 / Posted by Rambo / comments (5)


Thanks to Mr Buddah for the photos

This would be great for Adaptive paddlers or those with balance problems.

Cheers Rambo

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Skioc ??? Ocski ???.... it had to happen

Wednesday, July 30, 2008 / Posted by Rambo / comments (5)

Yep, Surfski and Oc1 "all in one"

Comes with a foam seat insert to lift the paddler into an Oc paddling position.


Click to enlarge

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THE GIRL WHO SILENCED THE WORLD AT THE UN

Tuesday, June 10, 2008 / Posted by Rambo / comments (3)

If Lisa Curry -Kenny and Rambo shed a tear over a 5 minute video then you need to watch it. This hits home like nothing else.




Cheers Rambo

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GoPro Camera Customizations

Monday, June 09, 2008 / Posted by Rambo / comments (4)

I've been a busy boy these last couple of weeks modifying and customizing a batch of GoPro Cameras incorporation wireless remote control and 2 types of delay timers in preparation for filming the Hamilton Island Cup. As i will also be paddling in all the events, i need to be able to have most of the Canoe Mounted Cams turn on and record at different parts of the course automatically, except the radio control type which will be controlled from the support boat.

This is what i have so far.
Have now finished and on water tested all three modified versions.

The first picture is obviously the remote control version. The transmitter has a range of 1km LOS and the four buttons have the following functions.


A - Powers Up/Down the GoPro and steps through menu.

B - Record On/Off and sets menu choices.

C & D do the same as A & B but on a different channel, that way I can control 2 GoPros independently or as many Cams as I want on each channel from just the 1 transmitter.

The second picture is the delay timers Type 1 and 2.

Type 1 will turn on the GoPro and activate record 5 seconds later.

Type 2 will turn on record only but it has AA Batteries in the box instead of AAA so will last 5 hours plus.

Both can be delay set from 1 min and up to 5 hours.

All totally waterproof and can take some rugged treatment.

There are 6 R/C type and 3 each of the delay timer Types.

Also some new mounts


Suction cup Mount


Velcro Mount


Manu Mount (front or rear of OC6 Mirage Outrigger canoe)

Roll on Hamo …. Haahaaa.

Cheers Rambo

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Leg Drive in an OC1

Sunday, June 01, 2008 / Posted by Rambo / comments (2)

Leg drive is really not what actually happens in an OC1. Yes legs do appear to pump, as in the Paradise video, but that is to allow the hips to rotate to gain further reach. Unlike the Surf Ski/ Kayak stroke which sweeps out to the side and tilts the ski/kayak from side to side, the Oc stroke is straight down the center-line of the hull. The legs are just a part of the connection that starts from heel, continues to circle the body and ends at the blade anchored in the water. The legs pump in response to the twisting of the hips.

Some OC paddlers appear not to pump at all, this i believe is fine as mostly they are larger body types and the torque transfer is primarily through their butt on the seat connection.

Lot’s of top paddlers paddle with their butt very close too their feet, which gives them the high knee look, so obviously there is not a lot of leg drive going on there, just a different style of torque transfer and it works for them. Personally, i cannot paddle this way as I’m too unstable and my learnt style requires that i have hip rotation.

No matter what style you adapt, the most important thing is still getting efficient transfer of power from the paddle to the hull resulting in maximum FORWARD movement.

Chuck in a few bumps, side current and wind and you have a whole new ball game.

A Case Study - Danny Ching on OC1 compared to a Kayaker


In this video of Danny Ching, his leg drive appears to be restricted in an OC1 compared to a kayak. As you can see from this short video of him … there is slight leg movement but no leg drive that i can see, that is not to say that he could be pushing on the heel to lock the knee

Also i have split the screen with a cut a way kayak showing what leg drive is, you can clearly see the difference in foot to butt level, which then allows more rotation.




Cheers Rambo



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Another day in Paradise

Thursday, May 29, 2008 / Posted by Rambo / comments (5)

Rambo sets out on another unearthly experience.

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The Time Course of Training Adaptations

Sunday, May 25, 2008 / Posted by Rambo / comments (0)

The Time Course of Training Adaptations
from the MIPP Archive
Introduction
So far, I have exposed you to some basic physiological variables that are known to 1) bear a strong relationship on endurance performance in every sport and 2) respond to training. By now, I hope you can recite with me the "Big Three" elements of endurance performance:
1. Maximal Oxygen Consumption
2. Lactate Threshold (also called Onset of Blood Lactate Accumulation)
3. Efficiency

Number 1.
is an oxygen delivery issue. A high maximal capacity for blood delivery means higher oxygen delivery and the potential for more muscle to be active simultaneously during exercise. VO2 is primarily limited by the maximum pumping capacity of the heart, and the specific arterial development to the active muscles.

Number 2
is an oxygen utilization issue. The greater the intensity of work we can achieve prior to the point when we begin to accumulate the inhibiting acidity of lactic acid, the faster sustained pace we can tolerate. The limiting adaptations are the capillary density, fatty acid breakdown enzyme level and mitochondrial density in the specific skeletal muscles used in your sport. Combining elements 1 and 2 gives us the sustainable power output of your "performance engine".

Number 3
Efficiency, links sustainable power to performance velocity. The better the efficiency, the greater the achieved velocity at a given level of energy output. Since, ultimately, we have a limited "engine" size, improvements in efficiency are critical to additional improvements in performance time.
In this article I want to discuss the time-course of change in these variables. "How long does it take for my max VO2to peak out?" "What about lactate threshold?" Understanding the answers to these questions will be important as we try to build appropriate training programs.

The First Wave of Change - Increased Maximal Oxygen Consumption

In a previously untrained person, VO2 max is increased significantly after only one week of training! The reason for this early improvement appears to be an increase in blood volume, which results in improved maximal stroke volume. As training continues, VO2max continues to increase, for several months, albeit at a slower rate of improvement. We have already discussed the fact that the heart appears to be remodeled by endurance training, developing a greater ventricular volume diameter, and other more subtle adapatations that make it a more effective pump.
After about 3-4 months of regular exercise, the improvement in maximal oxygen consumption begins to level off dramatically. At this point, it is common to see about a 15-20% improvement in this variable. For example, a hypothetical male (who I will call Bjorn) with an initial VO2max of 3.5 liters/min (at a bodyweight of 75kg, that's 47ml/min/kg) may increase to 4.0 liters/min, a 14% increase in absolute VO2. If in the process of training, Bjorn also loses 4kg (close to 10 pounds), then his relative VO2 max will have increased even more (from 3500/75 or 47, to 4000/71 or 56 ml/min/kg). This is a nearly 20% improvement.

Unfortunately, after another 6 months of training, it will have increased little more, if any. If the level of training intensity remained the same after the first 4 months, then no further changes would be expected. If on the other hand, Bjorn continues to intensify his training over the next 6 months, a small additional increase might occur. This increase might be as much as 5 additional percent, bringing our example athlete up from an initial value of 3.5 liters/ min at 75 kg, to 4.2 liters/min at 70kg (he also lost another 1 kg of fat). That's 47 ml/min/kg up to 60 ml/min/kg due to a combination of both increased absolute VO2max (20%) and decreased bodyweight (6.7%), for a total improvement in relative maximal oxygen consumption of 27%. This is actually an unusually large improvement in this variable, but definitely plausible.

If our example subject started at a higher level of VO2, the relative improvement would almost certainly be less dramatic. The important point to recognize from this is that VO2 max increases fairly rapidly in response to chronic exercise, then plateaus. If our example athlete continues training another 5 years, his VO2 max won't improve any more. It might actually decrease slightly due to age related declines in maximal heart rate. Depressed? Don't be. There is much more to endurance performance then the Vo2 max.

The Second Wave of Change -The Lactate Threshold

At the same time Bjorn's VO2max was increasing due to central and peripheral cardiovascular adaptations, changes were beginning to occur in his skeletal muscles (let's assume Bjorn is a runner, so the adaptations of interest are happening in the legs).
Initially, an incremental exercise test on a treadmill revealed that Bjorn began to show an substantial increase in lactic acid concentration in his blood while running at 60% of his maximal oxygen consumption. Remember, his max was 3.5 liters/min. 60% of this is 2.1 l/min. So functionally speaking, 2.1 l/min was his threshold workload for sustained exercise. If he runs at a speed that elicits a higher VO2 than 2.1, he fatigues quite quickly. However, over time, the overload of training induced quantitative changes to begin occurring in his leg muscles. Mitochondrial synthesis increased. More enzymes necessary for fatty acid metabolism within the muscle cell were produced. And, the number of capillaries surrounding his muscle fibers began to increase. Additional capillaries are being constructed. The functional consequence of these local muscular adaptations is a very positve one. Bjorn's running muscles use more fat and less glycogen at any given running pace. And, the glycogen metabolized to pyruvate is less likely to be converted to lactic acid and more likely to inter the mitochondria for complete oxidative metabolism. Consequently, Bjorn's lactate threshold begins to increase. After 6 months of training, in addition to a higher VO2max, his lactate threshold has increased from 60% to 70% of max, a 17% improvement in an absolute sense, but functionally much more. Why? Because the 70% is relative to an increased max! So, Bjorn has gone from an initial sustainable oxygen consumption of 2.1 liters/min (60% of 3.5) to a new sustainable intensity of 2.8 liters/min, a 33% improvement!

Now, the important thing to know is this. While VO2max plateaus quite rapidly, lactate threshold does not. If Bjorn continues to train, and increase his intensity appropriately, his lactate threshold will continue to improve slowly for a longer period. Of course, improvements in lactate threshold also plateau, otherwise elite athletes that have been training for 15 years would have LT's of 100% of VO2 max! But, the time course of adaptation is slower, so the plateau occurs after a longer period of intense training, probably several years

It is also important to remember that the lactate threshold is even more specific to the mode of exercise than the VO2 max. This was exemplified by a study performed by Coyle et al. and published in 1991. In this study, 14 competitive cyclists with nearly identical VO2 max values differed substantially in their lactate threshold determined during cycling (ranging between 61 and 86% of VO2 max). When the cyclists were divided into a "low" and "high" LT groups (66% vs 81% of maximal oxygen consumption), it was found that the two groups differed considerable in the years of cycling training (2.7 compared to 5.1 years on average). However, they did not differ in years of endurance training (7-8 years of running, rowing etc.) When the low cycling LT and high cycling LT groups were asked to perform a lactate threshold test while running on a treadmill, the two groups were no longer different. Measured while running, the lactate threshold in both groups averaged over 80% of VO2 max. Similarly, if you are a runner and decide to add swimming and cycling to your training and compete in triathlons, you will immediately recognize that your running fitness does not immediately transfer to the bike, and of course not to the water!

The Third Wave of Change - Efficiency

The final element of our BIG THREE endurance adaptations is efficiency. I think we all know what it means to be an "efficient" person, or own a "fuel efficient car". But, what does the term mean when applied to endurance performance? It means the same thing, getting more done at lower "cost". Efficiency is defined as MECHANICAL WORK/METABOLIC WORK. For example, one (quite good) cyclist can sustain 300 watts power output for 1 hour on a cycling ergometer at a sustained VO2 of 4.3 liters/min. Another rider performing at the same oxygen consumption, squeezes out 315 watts, a difference in efficiency of 5%. Even though both riders have the same "metabolic engine" they have different power output capabilities. You don't do 40k time trials on a lab ergometer, though. So, thanks to my friend the cycling guru, Jim Martin, we can predict their actual performance time in a 40k time trial. If these two cyclists have identical aerodynamics and use aero bars, the times will be 56:10 vs. 55:15. This is only a one minute difference, but probably worth at least 2 or 3 places at the Masters Nationals Time Trial!

So efficiency makes a difference, often much bigger than the above example. And it also varies among different athletes. That's interesting, but not terribly useful for YOUR training. Your big question is probably "Can My Efficiency Improve With Training?". The answer is YES. In highly technical sports like swimming, efficiency differences between beginners and experienced swimmers can be absolutely tremendous! Swimmers already know this full well. In rowing, efficiency also improves dramatically at first, due to gross technical improvements. However, efficiency can also continue to improve after years of training. Dr. Fritz Hagerman followed one group of national class (U.S.) rowers for 8 years, measuring ergometer performance, VO2, lactate threshold, etc. Peak values for maximal oxygen consumption and lactate threshold stabilized after only 2 or 3 years in these hard training athletes. However, performance times on the water and on the rowing machine continued to improve over additional years of training. The reason? Slow improvements in rowing efficiency. One source that is independent of on-water technique may be optimization of workload distribution among the large muscle mass employed in rowing. Ultimately, the rowers who went on to become national team members and have success at the highest levels were more efficient than their peers.

What about the "less technical" sports like cycling and running?
For you cyclists, I call cycling less technical only in reference to the act of pushing the pedals, not all of the equipment and aerodynamics! Again their is evidence for significant improvements in efficiency even after years of training. In studies carried out on "Good" vs. "Elite" cyclists carried out by Dr. Ed Coyle and colleagues at the University of Texas, it appears that elite riders sustain higher power outputs despite similar physiological values in part by learning to distribute the pedalling force over a larger muscle mass. In running, fomer U.S record holder in the mile, Steve Scott, was shown to have improved his running efficiency even "late" in his career.

The Bottom Line

Based on a tremendous amount of both laboratory and "field" data, I would propose to you that the order in which the BIG THREE endurance performance variables reach their peak is 1)VO2max, then 2) lactate threshold, then 3) performance efficiency. Putting it all together, and neglecting for now the negative impact of aging on maximal oxygen consumption, we might get something like the figure below:


Image Hosted by ImageShack.us

The figure above is obviously very generalized. In reality, all three variables fluctuate within a year (off season vs competitiion period) as a function of training intensity and volume. Peak values after a given period of training will approximate this kind of pattern, though.

Obviously, if you are just beginning in an endurance sport, then all three elements will probably improve dramatically, almost no matter what you do! But, if you have been training in sport for a year or more, you must construct your training program with more and more care to continue making progress in those adaptations that have "room to improve" while maintaining the levels of those that have plateaued or are beginning to. Since for the masters athlete, the option of "just adding another workout" is usually not a viable one, this will often mean finding the right distribution of a limited amount of training time among a variety of workout types.

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When to Power Up

Tuesday, May 06, 2008 / Posted by Rambo / comments (0)

When to power up & Using your power wisely
By Jude Turczynski

You hear it all the time in races, "On the next change, ...Power up!" And, a grueling race gets even tougher. As you power up, precious resources are being used up at an alarming rate. Your self confidence is tested to it's core. How do you know the right time to power up? Or, is there a right time? You hear some paddlers say, "you should pace yourself so that you're spent by the end of the race and exceeding that pace leaves less energy for the finish." Some say, "speeding up and slowing down is a waste of energy."

There are a number of occasions when "powering up" can provide substantial gains during a race. Most of the time, powering up will get you tired and give you only four or five feet. Since you can't effectively power up more than a hand full of minutes during any hour of racing, you must choose wisely the moments when your investment will recoup the best returns.
The start is your first opportunity. You have a chance to place yourself and/or your crew in a dominant position early on, so that everyone else behind you is almost automatically placed on the defensive. The faster you get your canoe up to full speed, the more distance you'll place between yourself and those who would take your position. And, just think of that person who is just ahead of you (if you aren't leading), who is as stressed as you from the hard start and who thought you were going to be left behind. Your good start [can] shake an opponent's confidence for a moment...but only for a moment. If you're going to win against a person of equal physical ability, you have to out smart them and out skill them.

In the OC-6, watch your opponent's steersperson to see if they're ruddering excessively. If so, you can power up whenever the steers person stops paddling. Often, this can be several strokes in a row. Every time your whole crew powers up while their crew is powered down, you get great gains for the energy you spend. When the steers person stops paddling, the power drops by 17 percent. When the steersperson "pry's" a rudder against the hull, the power drops by over 20 percent. If the steersperson "Posts" a rudder out away from the hull, power drops by over 22 percent. (And these are conservative figures.) These are the moments when your investment will pay off in high percentages. When your opponent is zigzagging, you can power up to take advantage of their slowed progress as well.

If you're racing into the current/wind to get to a turning marker, the first boat to get around that marker will gain the most distance from the rest of the pack and they'll gain this distance in the period while the next canoe is still bogged down in that wind/current and stuck in the turn. Once you round the marker and are going with wind/current and while your opponent is still moving against wind/current, you can power up here to gain enormous distance against them. Once your opponent rounds the marker and has their boat up to speed with yours, you can drop down power into your hard race pace. It is in this situation that one can gain so much distance that an opponent can not possibly overtake your position. It is not uncommon in most tidal bays and large rivers to gain three to eight boat lengths in this situation. An upwind marker can increase the spread between all boats in a race.

When you see an opponent experiencing discomfort or trouble with their gear, they'll likely be slowing to some degree, and that is your moment to speed up. Sometimes, you can tell that your opponent is in a slow moment where he has lost concentration or is experiencing a momentary lull in energy, again take all advantage of such situations. They may get their second wind just as suddenly.

When rounding a coastal outcropping where you must steer a large arc around an object or a point-break, if you can take an "inside" position while your opponent is paddling farther out in the arc. At this time, you will be traveling a lesser distance that canoe that isn't cutting the curve so close. You can power up here to increase the advantage of your position.
Of course, you can simply pick a random moment to power up, but the difference between your boat speed and your opponent's speed will not be as great as when you carefully pick the right moment. And, you don't want to be spent when that opportunity arrives.

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Mad Mooloolaba

Tuesday, April 22, 2008 / Posted by Rambo / comments (3)

Yes folks Rambo's been busy again. This video will give you a clue on what to expect for the Hamo Movie. Lot's of HD footage, unique visuals and entertaining mood.

Filmed at the recent Burleigh Regatta on the Gold Coast, this little video is about sharing the "Aloha" and the Chores" and i think typifies what is great about belonging to an outrigger club, with everyone pitching in supporting each other and having a great time. ............. Yep, i can proudly say it is my Club, Mooloolaba ... and just maybe, this is part of the formula for it being successful ON the water as well.

We are indeed ... Mad
What do you think?

Enjoy, Rambo

Right Click and save the HQ (32 meg ) version here

http://blip.tv/file/get/Rambooc1-MadMooloolaba980.mp4

Or Play the LQ version here http://blip.tv/file/846588

Or play below



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Moolooaba Masters at Gold Coast Cup 2008 - The Movie

Tuesday, April 15, 2008 / Posted by Rambo / comments (0)

This was a challenge, to film and paddle in a 9 man change over race and focus 100% on the paddling. I shot all the footage myself and I’m rapt in the fact that i gave all for my crew and still managed to capture great shots. I had 3 hours of footage to edit, and this is condensed down too 11 minutes. Apologize for leaving out some of the results as that was all i had confirmed.

Do yourself a favor and download the HQ version and have a permanent copy on your PC. (93meg)
http://blip.tv/file/get/Rambooc1-MooloolabaMastersAtTheCup570.mp4

Or play the LQ version below or larger size here http://blip.tv/file/825620

Cheers Rambo (PS Turn up the sound)



Unofficial Results were
Overall Men

1st Outtrigger Aus - open
2nd Northcliffe - open
3rd Northern Beaches - open
4th Mooloolaba - Masters
5th Team Xylo - Masters

Overall Women

1st Southport YC
2nd Mooloolaba

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Extreme Moffat Downwind Run

Monday, April 07, 2008 / Posted by Rambo / comments (2)

With the Release of the Dume Run (OC1) video by Painteur and Cho and the Extreme Millers Run (surfski) by Rob Mousley, i felt i had to raise the bar again with a new video of the Moffat Run. Well i think i may have done it, it was awesome to do, but hey, you be the judge.

With bump chasing, trough runs, angle offs, linking and drops filmed in slo-mo and real time, this video could be used as instructional footage for downwind ocean racers wanting to learn more. It's all very clear to see the different techniques and did i have a ball paddling and editing this video. Anyway enough from me ... here it is.

Do yourself a favor and download the HQ version and have a permanent copy on your PC.
http://blip.tv/file/get/Rambooc1-ExtremeMoffatRun604.mp4

Or play the LQ version below

Cheers Rambo



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Mooloolaba Master Men - Burleigh Cam Hit

Tuesday, April 01, 2008 / Posted by Rambo / comments (1)

Mooloolaba Master Mens race at the Gold Coast 29 March 2008. Danny Sheard steering and the rear mounted bullet cam takes a hit from a stray Ama and is dislodged just after the start. I also copped an Ama over the shoulder at seat 2 not long after this happened. This was only the start of the trouble, there were multiple collisions, spin-outs and take-outs all the way out to the river mouth. Unfortunalety, both my other Iako Cams malfunctioned and missed all the carnage. Bummer.


Just Landed from Mars

Wednesday, January 30, 2008 / Posted by Rambo / comments (2)




My latest wireless HQ SuckerCam.

This little baby i made to suction mount onto any flat or curved surface, like an OC6 front or rear deck or as i have just done, behind me on the “Peggie OC1”.

It has 520 line Bullet Cam with 10 hour battery and Digital Recorder in the Pelican box. The picture quality is awesome. I have 2 lens for it, 127 degree wide angle and 90 standard. Weight is around 3LB.

This thing sticks like a leech, and after huliing big time yesterday in big surf, never moved. I do attach a lanyard just in case though.

Watch the video from the SuctionCam mounted only 3 ft behind me.




Would be good for Advertising eh. Anyone want to sponsor me? Hahaaa.



This is what i did to my GoPros. It will the fit on to any 1/4 inch camera tripod or accessory mount, make it more versatile. Just superglue the threaded adapter onto the rear.



Not a big fan of the HelmetCam as it gives jerky footage, but it can be useful.

And RalphCam of Course


I also built a Rotating/Panning motor that will rotate my cams on any mount using a remote control. Watch the video to see it in action.


Next version of SuctionCam will be smaller and will transmit a video signal live to land based monitor. This land base will also have a wireless joystick for controlling the panning of the BulletCam. That way the Oc1 or any craft becomes a moving transmitting platform and gives directional control to land based operator to maximize coverage. Details posted here soon.

Cheers Rambo

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Red Cross Murray Ultra Marathon

Saturday, January 19, 2008 / Posted by Rambo / comments (11)

Firstly, i would like to announce and also thank our Sponsors for the Red Cross Murray Marathon. Behind this great race is also a great Charitable Organization - the Australian Red Cross.

Clarkie and I are proud to be doing our bit to support the Red X (we get to do the paddling part) and our generous sponsors Marcus (H) and Gay Forbes from the Property Group Tinpike P/L and Ian Richie from Berrich P/L suppliers of Panel + PLUS products have donated a considerable amount to the Red cross to enable our participation. We thank both companies for their support and will promote them in return with signage on the OC2 and media plugs when ever we can (Rambo has a few plans/schemes to ensure we attract media attention ????? :wink: ). Both Sponsors will also receive a framed photo of the finish line on day 5. Once again thank you Marcus, Gay and Ian.

Image http://www.redcross.org.au/vic/murraymarathon.htm

Tinpike P/L

Panel + PLUS http://www.berrich.com.au

Just a couple of facts about the Red Cross Murray Marathon for those that aren't familiar with it.

1. One of world's longest annual canoe races - 404km in five days.

2. Funds raised during the Marathon are channelled back into the Australian Red Cross

3. Attracts more than 700 participants, 300 volunteers and up to 3000 support crew.

What we are trying to achieve - Time wise

Clarkie doesn't know it yet :lol: but our goal is to break 30 hours over the full distance in 5 days.

To do this we will need to average 13.466 kph (remembering this is down river) and finish the 5 individual days in the times below.

This is the Plan

Day 1 - 6:58:49

Day 2 - 7:07:44

Day 3 - 5:38:37

Day 4 - 4:40:42

Day 5 - 5:34:10

Total - 30:00:00

Of course if we better the planned times on any day , we setup a buffer for any bad days, and vise verse.

I believe this is very achievable, and will break the record for any OC2 Division by 2hrs 30secs, which was set by Clarkie and Tony Bond in 2006. Their average speed was 12.429 kph, so we need to average just over 1kph more to reach our goal.

The fastest OC1 time for the full distance is 33:23:09, set by a 53 year old paddler Willie Morris in 2005
The fastest time for a TK2 open class is 26:17:32 in 1992
The fastest time for a TK2 40+ is 28:53:10 in 1994 (which is our equivalent division in TK2)

Obviously river flow rate will effect the times from year to year, but we're hoping for good assistance.

To do this time we will need everything to go as planned with our food, supplementation, hydration, stroke economy/timing, mental focus, race tactics and recovery. And of course our lovely support crew Mrs Clarkie and daughter/s.

We have both done plenty of training for this event, i have exceeded 100kms a week for most of the year as a base and i know Clarkie has put in the K's as well.

My Report after Day 2


I'm coherent at last, spent 3 hours on a lylo dangling my legs and arms in Clarkies pool trying to cool my core temperature. Went into the 2nd day slightly dehydrated and finished the day totally dehydrated. It's almost impossible to drink warm water for 7 hours when any taste in it is multiplied 10 fold. Even 1 cup of powerade in 3 litres is so strong and yucky warm, you nearly puke.

You just can't do this race for the first time (full distance) and get everything right, even advice from old timers is of limited value because it effects everyone differently.

One of the most difficult things for me is the boredom, no instant gratification from riding a bump etc. You just have to paddle hard and stare at things and focus on deep breathing to block out any pain or discomfort. You definitely have to have a goal that you want to meet at the end of the 5 days, as well as daily, that was why i set up the 30 hour goal. What i didn't factor in at the time, was the effect of having to carry 12kg of provisions, almost three quarters of the weight of the OC2 again, sure can feel it in the first 2 hours when the pace is on.

Times and results we will post later, but as Clarkie said, we're on track to set a new open record.

Have no fear this is one tuff race, unbelievably i have had no ass problems, but cramping upper back limiting stroke range some what. The trick is to recover each nite ready for the next day, not easy with the limited time.

Off to bed, big day tomorrow.

Check out the race news and photos at http://www.redcross.org.au/vic/murrayma ... ws2007.htm

Of course Rambo managed to get his photo on the front page of the Red X web site, except they called me Mad Mick for some reason and a good photo of us both on the OC2. See above link.

Wrap Up of the Race

We came 2nd overall but missed our target time.

Ok, here's my wrap up of the Red Cross Murray Marathon.

To pick up where i left off, day 3 was where i started to get my head around this race and the body finally
accepted that it was going to hit walls at about the 3 and a half hour mark each day. These walls were pain, boredom, inability to drink warm water, wandering focus and the realisation that we were not going to break 30 hours.

What was encouraging though, was the fact that for the first hour of each day, we were able to pace with the surf skis and faster TK1's. We would stay with them till they faded and then they either rode our bow wave on either side of the OC2, or sat on our wake. Other than this we had very little opportunity to wash ride. This is really frustrating because we had the speed to break away from the opposition within minutes of the start each day, and we did, but knowing at any time, faster relay TK2's could drag the opposition up on their wash, so you had to be on the pace all the time.

Middle of day 3, i started to feel really strong and picked up the pace and rating, but a swearing and cursing Clarkie is not a pleasant companion and after a couple of hours, i had to drop the rate or risk a mutiny, or worst, a bruised shoulder from a Mrs Clarkie right cross.

What was happening was, i was getting the hang of this long distance thing and Clarkie who had two good previous days (while i suffered), was starting to feel the pinch. In a way, we complemented each other, covering each others weaknesses, but both still prepared to hurt when opportunity to gain time presented itself.

Day 4 and i finally ditched my two camelbak bladders, unable to stomach drinking warm water in the 45 degree heat. I bought a 5Lt insulated jug and attached the drinking tubes to this and filled with cold pure water and ice. Heaven, now we could really up the pace and we did. Funny how when passing through a check point with hundreds cheering you on, the canoe finds an extra 3 kph as you pose for the crowd. Then you round the next bend out of sight the pace drops again as if by magic. Haahaaa, yep it's a mind game this paddling caper.

Day 5, i thought was our best day as a team. We both felt strong and paddled in perfect time and technique, people were saying we looked really good and the canoe ran faster than any other day and our time confirmed it. This day went very close to our 30 hour pace, we were on fire, which is amazing when you think we had just paddled 326kms in the last 4 days. Some how, i think the body (or mind) had finally stopped putting up walls and was ready to accept the punishment.

I learnt heaps about pain and mind control and what you can push through if you really want too. There is a cost though, i just did a time trial on Monday nite on the Peggie and my boat speed is shot to pieces. I cannot lift to my usual rating and feel really flat. Time trial time is down at least 2 mins. I had a huge aerobic base to play with this year having done 100kms a week all year, but there is only so many peaks you can launch from any base, and when you have used them up, you're spent for the year. That's where i'm at now, so back to the building phase again. Note: (i follow the Arthur Lydiard Training Principles which i will post later in another thread)

I've got the bug, want to do it in a one man next year and try and set a new record for OC1. I think Phil would have gone close if not for his broken rudder cable. Sadly we were unable to pass on info that would have got him going in 5 mins ( you can rig the canoe to steer with one rudder cable and peddle if you have 2 short lengths of bungee cord - I'll post the details later, you can actually permanently rig this for safety at sea if you break a cable)

IN order of importance these are the things to consider if you want to do this race.

1. Spend time on preparing a seat system that will see you painless for the entire 5 days. It can be done,
2. Ensure a cool tasteless water supply system and pure water only as main hydration. Taste buds amplify 5 x after 4 hours.
3. Carbo shot at least every hour, preferably a no or low flavor brand.
4. Start recovery as soon as each day is over - not a lot of time. Massage a must.
5. Gloves and good head and neck covering, you will get pressure pimples and blisters.
6. Adjust you outrigger stroke to a moderate reach and minimize unnecessary body movement. Paddle relaxed.
7. Trust your support crew and be nice to them, hard to paddle with bruised shoulders from boney knuckles.

You have to do this, it's a real learning experience and will give you confidence when tackling long OC races in the future.

Not a good look after 5 days

Cheers Rambo

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