A sit-on-top kayak, or a surfski, is designed to negotiate rough conditions and handle large waves. The sit-on-top kayak is wider and has a flatter hull than a flatwater kayak, which allows the boat to ride on top of waves rather than cut through them. The forward paddling stroke is basically the same as in a flatwater kayak, with a few key differences. Most sit-on-top kayak races are done over long distances, so you may consider some changes in race strategy and preparation.
Paddling Technique
When traveling on flat water, your kayak stroke should remain the same, regardless of the type of boat you are in. You should keep your arms fairly straight and rigid, while your back, abdominal muscles and legs generate the majority of the power. Be sure to drive your legs against the footrest with each stroke, while explosively rotating the hips and torso. The arms do little to power the stroke. If your arms become fatigued while paddling, you are using them too much and not enough of your lower body.
Steering
While flatwater kayaks have a rudder bar, sit-on-top kayaks usually have a steering pedal for each foot. It takes a bit of time to get used to using leg drive in a sit-on-top kayak because, by pressing your foot against the footrest, you may also inadvertently press the steering pedal. Make sure to press with your heel and not the ball of your foot to avoid oversteering. Generating leg drive from the heel requires significant flexibility in the calves, so stretch these muscles often.
Handling Rough Conditions
You may have to adjust your paddling technique to handle the various conditions associated with sit-on-top kayaking. When paddling in windy conditions, you may have to widen your stroke slightly to increase stability. This isn't ideal for maximizing boat speed, but it may prevent you from tipping in, or generally feeling unstable in your boat. You may need to increase your stroke rate when the wind is at your back to match the speed of the water, while lowering your stroke rate when the wind is in front of you. It's more difficult to use leg drive in rough conditions because of balance issues, so you may have to use considerably more upper-body rotation.
Catching Waves
Sit-on-top kayaks are built like surfboards, and you should always be looking for waves to ride. You'll conserve energy if you learn to surf waves, rather than continually paddling through side wind and chop. Look for waves beginning to peak and then explosively paddle over the top so the wave begins to push you forward. If the wave is big enough, you can sometimes ride the same one for several minutes. Make sure to relax and let the wave do the work so you can conserve as much energy as possible.
Race Preparation
The best way to prepare for a sit-on-top kayak race is to paddle. The length of your training sessions will depend on your race distance, but you should primarily focus on long-distance endurance training. You need to perform training intervals of at least one minute and up to several hours to tap into your aerobic energy system. You can throw in speed training about twice a week, which will improve your ability to bring up your stroke rate and catch waves when needed. Speed training is characterized by repeated maximum-intensity training intervals of about 10 to 20 seconds, followed by periods of rest.
References
- "Flatwater Racing Manual"; Australian Canoeing; 2004
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle (Editors); 2008
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