Safety/Fitness Workshop

1-4pm Bob Budd ([email protected])

Safety on the water

• Clothing, etc. for environment – recall Cold Water Workshop (20 mins)

o Ambient temperature – clothes when out of the boat, clothes for after the paddle, warmth generated by paddling, cooling off via roll/scull

o Water temperature – how long can you tread water? How well can you roll with a dislocated shoulder?

o Hand gear, head gear

• Clothing, etc. for visibility (6 mins)

o Reflective/glow-in-the-dark paint/tape on pfd, helmet/hat, paddle – continuous motion of paddle increases visibility, retro-reflective beads

o Reflective/glow-in-the-dark rigging, beads – help others find your deck lines, not trip over boat at campsite

o Lighting for twilight/night; fore and aft, white and red lights - night blindness due to bright light, at the water level you may not be seen by an elevated person

• Other outfitting (5 mins)

o Chart, compass – hands free operation, fresnel lens, distance, low light readibility

o Deck lines, beads – ease of grabbing deck lines

o Access to spares, support eqpt such as first aid – spare paddle, day hatch?, pockets, yard sale?

• First aid (5 mins)

o What to carry – versatile splinting, triangle bandage, vicadin

o WFA, etc. training – get it, keep it up to date

o (If all else fails) Invite John Leonard

• Communications (5 mins)

o VHF Radio – observe protocols, know the channels, ease of operation, on PFD?

o Cell Phone – coverage limitations, waterproof bags and voice operation, backup only

o Battery Life – self discharge, continuous operation for expedition

• Trip Planning – more in Workshop (5 mins)

o Current, etc. - (Navigation) Workshop, can’t make progress (lose ground), insufficient water to cross, channels, landmarks

o Weather - VHF, check prior to launch, know what a storm's location means

• Group Behaviour - (Group Dynamics) Workshop (3 mins)

o Maintain audio, visual contact

o Monitor health, comfort level, appropriateness of conditions

• Comfort level (4 mins)

o Familiarity and comfort in water - spend time in the water, experience inverted kayak, familiarity prevents panic

o Relaxation simplifies handling of conditions – waves rolling underneath, bicycle, etc. handling

Physical Condition ()

• "Endurance" and "strength"

o Hauling boats about – strength, practice carrying techniques

o Technique dominant in stroke efficiency - method over muscle, repetitive stress discomfort indicates problem

o Practice infrequent maneuvers, techniques - avoid injury, execute without rush and with confidence

• Exercise (long-term) and stretching (short-term) ()

o Aerobic efficiency – swimming, bicycling, body “suspended” reduces joint wear

o High-rep versus high weight/tension – bulked muscle also tight

o Yoga, etc. for stretching, limbering – warm-up/when out of boat, maintain looseness