CONTACT US

Monday-Friday 9 AM to 5 PM

(423) 641-0100 info@nolilearn.org FAQS

RESOURCES

Where to Stay on the Nolichucky

CONNECT WITH US

Spring Training!

NOLI instructor Brad Eldridge • May 08, 2019

While it is possible to stay active throughout the winter, for most people winter activity levels tend to be less than in the warmer months. The promise of warmer days, with increasing hours of sunlight, are motivating for us to get out and get active! As the gray skies clear, we feel the lethargy of winter start to melt away, and we're ready to pick up where we left off last fall!


Woah! Hold on there!! Before you try to jump back in at your end of season activity level, consider some spring training! Did you suffer an injury last season? How well did you rehab it? Even if it’s feeling better after some winter rest, is it really strong enough for what you’ve got planned this season?

One way to consider the need to exercise to prepare for outdoor activities, is to realize that it’s not enough to be strong enough to get through an activity. The goal is to be strong enough to get through in good style; i.e. without injury or exhaustion after doing what you do. This means that your base level of physical fitness must meet or exceed the physical requirements of your sport when it is the most demanding.


I’m not suggesting putting off your favorite activities in lieu of going to the gym. I’m suggesting you ramp up slowly, stretch out tight shoulders and knees, rehab those muscles and tendons with some resistance work, and do a self inventory of how well you've over-wintered. A plan like that will help you get the most out of the summer.

Strength training is one of the best options. Resistance training can include things like weight lifting, or body based exercises like push-ups, lunges and squats. Cardio is good too, but resistance training is better for rebuilding muscle, ligaments, and joint range of motion. Those are the things we lose during periods of less activity.


One way to qualify an activity as “exercise” is to do it at a level ABOVE what you’ll need for the activity you’re looking to do. If your kayak weighs 40 lbs, strive to be able to comfortably bench press 80 lbs of weight. If your canoe weighs 50 lbs, strive to be able to comfortably squat 100 lbs. Be sure it’s strenuous enough to get your heart rate up, break a sweat, and require genuine effort.


Balanced based activities are also excellent ways to get a whole body workout. And they can be more fun than lifting weights. Activities like yoga, slack-line walking, wobble ball training, jumping rope, or obstacle course work are good examples.

There’s no exact calculation of how much more demand you should condition your body to handle. The idea is that in order to prevent injury, you need to be strong enough to handle physical demands that are above the average demands of your sport. If your shoulders are conditioned to handle 50 lbs of stress, when you’re kayaking and get munched in that hole, and need to apply 70 lbs of paddle power to get out, injury may result. 


Using your inside days to prepare for your outside fun will help your entire season be more enjoyable. Be safe, learn some stuff, and most of all, HAVE FUN!

NOLI instructor Brad Eldridge teaches whitewater kayaking and canoeing. He is also a licensed chiropractor.

By Michelle Duffourc 25 Apr, 2024
NOLI instructor Michelle Duffourc shares some thoughts on why hiking and backpacking are so special and how they have shaped her life. There's more to it than you might think.
By Scott Fisher 14 Mar, 2024
NOLI Survival Instructor Scott Fisher discusses common causes of survival situations and ways to avoid them.
By Randy Manuel with Scott Fisher 17 Jan, 2024
NOLI Wilderness First Responder Instructor Randy Manuel makes the case for why those who spend time outdoors should want this training.
Adam's tips for injury recovery.
14 Dec, 2023
On the one year anniversary of his near-fatal accident, NOLI Kayak Instructor Adam Herzog shares tips for recovery.
By Adam Herzog 28 Nov, 2023
NOLI Kayak Instructor Adam Herzog shares a few thoughts on how to handle the word that paddlers hate most: Drought
By Adam Herzog 30 Oct, 2023
Veteran racer Adam Herzog shares ways to beat the crowds at one of whitewater's greatest spectacles.
By Adam Herzog and Scott Fisher 16 Aug, 2023
The following report was originally published by the American Alpine Club in January 2023 .
By Brad Eldridge 12 Jul, 2023
What makes whitewater kayaking such a blast? Read on to find out.
By Rob Schoborg 28 Jun, 2023
It was a nearly perfect morning on the Washington state Pacific coast. My wife (Michelle) and I had a delicious breakfast, broke down camp, loaded our rented tandem kayak, and paddled down the sheltered bay that bisects Stewart Island. Along with our guide, Annie, we ran with the tide and a light southwesterly breeze to make the three-mile open water crossing to Henry Island. As we crossed in the 2-foot swells, we were just cruising, enjoying the warmth of the sun, and gazing toward the horizon hoping for our first orca sighting of the trip. Once we passed west of the tip of Henry Island, we headed south a bit and our guide signaled that we would take a break in a field of bull kelp. Thickets of bull kelp make an ideal resting place for sea kayakers because the kelp floats, which are round and 3 to 8 inches across, protrude from the water and break up the momentum of the waves. We stopped for a few minutes, bobbing up and down with the swell, occasionally chatting but mostly taking sips from our water bottles. Over the sound of waves and calling birds, Michelle heard a distant noise. It sounded like a cry for help – or was it a gull? We listened for a few seconds when another, more distinct yell rang out. For an instant we all hesitated, trying to determine the direction of the cries. From our vantage point low to the water, all we could see was dark bull kelp floats scattered across the ocean’s surface. It sounded like the panicked calls were coming from somewhere between us and the shoreline, so we sprinted southeast through the kelp patch toward shore. After we broke through the offshore kelp forest, we spotted two small dark objects on the surface alongside something that looked like a partially submerged log. As the distance closed, the larger object resolved into a flooded green aluminum canoe. The smaller ones were two middle school age boys struggling to reenter the water-filled boat. Every time they tried to enter; the boat would flip. As we neared, they quit trying to enter their boat. Instead, they hung onto the hull of the now inverted canoe and stared quietly as we approached. Michelle and I coasted up on the right side, leaving about a 5-foot gap between our tandem and the canoe, just in case the boys panicked and tried to climb on the deck of our boat before we were prepared. Caution is necessary in a situation like this because a panicking victim can easily capsize a would-be rescuer’s boat - leaving more people in the water. Annie coasted up a similar distance on the left side of the flooded craft. Our first evaluation was that the boys had been in the water for at least fifteen minutes. They were shivering, minimally responsive, and their movements were clumsy. After quickly weighing the options and their condition, we agreed that we could get them out of the water and warm them up more quickly by towing them to shore than by attempting to get the boys back into their boat. We then instructed the closest victim to grab the left perimeter line behind the rear cockpit of our tandem. At first, he refused because he did not want to release the cell phone in his right hand. The impasse was broken when Annie slid her boat up on his left side and convinced him to hand the phone to her. The other boy was similarly coaxed to grab the left stern perimeter line of Annie’s boat. We then started toward shore in the direction of the nearest cottage. When we had closed to within 75 yards of the house, a man came out onto the shore, saw us towing the boys, launched a tandem sit on top kayak, and headed out toward us. The boys, who were shaking with cold, were handed life vests and then hauled aboard the sit on top kayak by their father, while we stabilized the boat. As the reunited family headed back toward shore, we recovered the flooded canoe and towed it to shore. After this brief but adrenaline-filled detour, we continued our journey southwards down the Haro Straight, skirting the shore of Henry Island.
By Scott Fisher 11 Apr, 2023
By Scott Fisher In 1971, a 17 year-old girl was flying with her mother on Lansa Flight 508 when it was struck by lightning and...
More Posts
Share by: