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RVR 2 RVR and ASDT Unite – ‘Cinco De Moab’

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There’s a certain energy that comes with having a large group of just women on the water. Egos are left at the beach that we launch from. Laughter erupts from the water as the girls swim through rapids or fall off their board after attempting a headstand. Which is why we jumped on the opportunity to run the SUP activity at the AndShesDopeToo ‘Cinco De Moab’ Rendezvous.

We spent the weekend taking girls down the Colorado River in conjunction with Paddle Moab. Some girls had never been on a SUP before and some were terrified of the river but everyone conquered a fear or pushed past their comfort zones. It was an uplifting spectacle and we are so honored to be part of these women’s first experience standing up on the mighty Colorado River. We passed around Lifestraws so everyone could leave having drank from the river and having a little piece of the Colorado running through their bodies. Connecting to the river is priceless and a life changing experience…thanks to all the ladies who showed up and absolutely crushed it!

Boise, ID 2017 Clinic Wrap-up!

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Boise Idaho is one of those towns that we love coming back to year after year. The Boise River runs right through the city giving the locals a 20 mile stretch of greenbelt they can access for commuting, exercising, or surfing river waves.

Idaho River Sports is located on the north end of town with it’s perfect placement to the river wave as well as the new Esther Simplot Nature Park. With all of its ponds and trails, you’re bound to see an incredible sunset while getting in a great sweat!

Jo Cassin and Stan Kolby co-owners of Idaho River Sports (IRS) are an awesome team that have really helped put Boise on the map for all the different water activities.

Jo has been like a mom to Brittany and I (Natali). She’s always offering up way more than we need, and sending us away with goody bags bigger than the ones we give out in our clinics. She has a sweet soul with a passion for the water and is the perfect person you want on your side helping grow the sup community.

Every time we come through Boise, IRS puts on a film night to help promote the weekend festivities. This year, they brought in ambassador Kyle Smith to show his award-winning film “In Love With Frank” and talk about his experiences growing up around the surrounding rivers there. The film night was to also celebrate the warm spring temperatures and return of the sun. It was a long cold winter in Boise and the spring rains and snow melt had forced the reservoir system up stream to release more water than usual. It cranked up the Boise River to a record breaking high of 10,000 cfs (cubic feet per second), breaking the 2012 record of 7,630 cfs.. IRS has always been great about hosting our Meet and Greets with refreshments, snacks, and live entertainment. After the film we handed out our goody bags, chatted logistics, and retired early in preparation for a long weekend.

Saturday morning we arose to warmth and sunshine as we pumped up boards, laid out the gear, and set up for the students to arrive. For Day 1 Skills and Drills in our crew we had, Susan Goepfert (a 66 year old midwestern school cross-guard that has a huge passion for water and just an all around go-getter), Matt Johnson (long time local and newly Level 1 certified sup instructor), Jimmy Smith (IRS staff and only Sup Instructor looking to grow more as an instructor),  Joy Mckinnon (mother of 2 kids and first time EVER paddler), Laura Feeney (newly boise transplant and one of the crew leaders of Bold Betties) and Jo Cassin (co-owner of IRS).

Natali started off the morning with an hour mobility session on the grass helping the students understand their new Trigger Point “mobility kits” they received as part of their goody bags for the weekend. We focused on shorter roll out sessions with each muscle group to wake up the area and get it ready for paddling.

After we rolled out, Brittany went over all the gear necessary, to help the crew understand WHY WE USE WHAT WE USE and HOW TO USE IT! After that Natali paddled them out onto Quinn’s Pond to go over strokes, stances, drills and skills to get them dialed for the river. After lunch, we walked them down to the river to go over basic River 101, everything from hydrology to river navigation and orientation. The crew was primed and ready for Day 2’s paddle.

Sunday morning we awoke to a heavy layer of clouds and light rain, but nothing severe enough to call off our clinic. We gathered our crew, swapped out Susan and Jo for Yelena Shuey (a Star Wars fanatic and 2nd time student of RVR2RVR) and drove 30 minutes over to Kuna, where we set up at the best Put-In spot for Indian Creek. Our friend Jeff Banks, recommended we paddle this stretch with it’s busy water and potential surf waves. We liked how many different features we could encounter on our paddle so we decided to do it.

After a thorough safety talk, we paddled upstream about a 1/4 mile to a perfect spot on the river to go over our ferries, peel-outs, and eddy turns. After the crew refreshed on their strokes and stances we decided to have lunch at the beach and talk shop. After lunch, we packed up and “scouted” the first rapid. The crew was stoked to run it, so we got on our boards and continued down on our adventure.

About 30 minutes into our paddle we arrived at the “flume”. We got out, scouted, and talked about the features as Natali ran the rapid to help give the students an idea as to how to run it. We let the students make the decision whether or not they wanted to paddle, ran the boards through, and continued downstream. Throughout the day we had a lot of features to help point out to the students to help them understand how to navigate safely down the river.

Indian Creek offers a unique river experience compared to the surrounding rivers in the Boise area with its narrow passage, boogy water, and many shaped rocks scattered about downstream. It really teaches you how to read the river and only make quick moves when needed or you’ll find yourself pinballing and spinning downstream. We highly suggest checking it next time you’re in the area!

After the paddle, we hiked out, cleaned up, and met up for Brittany’s celebratory birthday dinner at Enrique’s Restaurant, a must stop for $1.25 tacos and $5 Margaritas. Boise is a town we wouldn’t expect to fall in love with, but we have and we can’t wait to come back. We plan on making that a permanent hub for our clinics and excited to continue growing their community around the water.

Check out our film below:

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Bend, OR 2017 Clinic Wrap-up!

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When I say Bend, Oregon what’s the first thing to come to mind? Is it craft beer? Mountain biking? Trail Running? What about surfing? Bend has got it going on in all of these areas, it’s an outdoor junkies utopia. Really, I don’t know what Bend doesn’t have! Which is why we came back for another RVR 2 RVR clinic, we try to add new locations each year but there are some places that call to us to come back and Bend is one of them.

The town always welcomes us with open arms and this time was no exception. The first thing I did was put on the wetsuit, grab my Badfish Sk8, and hit the new and improved surf wave at the Bend Whitewater Park. As to be expected amongst the river surf community all the surfers were so gracious, they gave me tips, and cheered me on when I finally figured out the complicated drop-in method and got my first surf in. I was buzzing and obsessed. My arms were telling me no but the sweet green wave was telling me “Come on, just one more.”.

After feeding the surf bug we cruised over to Tumalo Creek Kayak & Canoe, a hop and skip upstream of the whitewater park, to meet our students for the weekend. Tumalo has been a huge player in the growth of the paddling community in Bend which makes them the ideal shop for us to partner with. If you’re ever in the area and need to rent or purchase any paddling gear Tumalo will stoke you out with all the latest stuff. Their staff is extremely knowledgable and passionate about everything paddling.

The crew stoked on their new Heidi Michele Design hats at the Craft Kitchen and Brewery.

One of the most important things to us when teaching in a town is promoting local business and putting as much back into the community as possible. For our meet-and-greets we’ll partner up with a local brewery or restaurant to host the event. Craft Kitchen & Brewery has a great community atmosphere with big tables for community seating or big groups. They set us up with some growlers of their delicious beers and were so accommodating and patient with our big group. 

We’ve introduced a new element to our clinics this year and that’s pre and post Trigger Point Therapy guided mobility sessions. Injury prevention is just as much part of paddling as the paddling itself. Trigger Point has hooked each one of our students up with a full on recovery kit (foam rollers, MB2, MB5). We spent each morning with a pre-paddling roll-out session. Each student felt that this cut down on their expected soreness from the day on the water.

The middle channel of the Bend Park has features that are adjustable and are all controlled from our friend and Bend Park’s Waveshaper (yes, that’s his job title) Ryan Roberts. During our clinic on Sunday we go over holes vs. waves and how to identify a friendly and unfriendly hole. Never have we had the ability to be at one feature and watch the transformation from a wave, to a hole, to an unfriendly hole until Bend. Ryan took time out of his day to explain these different wave features while adjusting the bladders in the park to give our students a perfect visualization of how and why a feature behaves like it does and what it looks like. Big thanks to Ryan and Bend Parks and Rec!

Ryan Roberts the Bend Waveshaper schooling us on river features.

Our group consisted of a few Bend locals, one of the only sup paddlers in Reno, and a return client from Portland. We dialed in their strokes, had them bracing, running some of the bigger features, and surfing river waves (some for the very first time).

Our Sunday got a little chilly but Palate coffee shop saved the day and provided us with a carafe of hot coffee for our clients. Palate is a small house converted into a coffee shop located on NW Colorado Ave and Bond Street. It is the embodiment of quaint and cozy. The wooden floor boards creek beneath your feet as you walk into the intimate perfectly lit space. The owners and staff are as warm as the red brick fireplace that burns in the corner. We’ve spent a lot of time in coffee shops all across the country and Palate sits in our top five.

Palate, the coziest coffee shop ever!

 

 

Jody, the owner of Palate, killing it with the latte art.

Seeing our vision come to life with every clinic is so gratifying. Every town we visit it feels as though we leave a little bit of ourselves with the community. Bend feels like a second home to us and we can’t wait to come back!

California Love

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Natali and I wanted some beach therapy before our first clinic in Bend, OR so we took a little detour to the West Coast. We met up with our friend Tyler Lausten with TL Surf in Santa Cruz. Tyler bounces back and forth between Santa Cruz and Durango. His shaping HQ remains in Santa Cruz and his main focus is shaping custom wave skis for adaptive surfing athletes. His shapes are currently being ridden by some of the hardest chargers in the paralympics and adaptive surfing, he’s a five-time National Champion, and a volunteer for the high-fives foundation‘s surf camps. He took us out to some of his favorite surf spots, opened up his home, and gave us the low-down on where to buy the best donuts in Santa Cruz (Kelly’s French Bakery). Thanks Tyler!!!

We fell in love with Santa Cruz, the beaches weren’t crowded, whales lined the coast, the people were friendly, and the scenery was breath taking. It’s a #vanlife friendly place with plenty of overnight parking lining the coast with views that people pay millions to wake up to every morning.

On our way North we made our way to Muir Woods. Instead of paying to go into the park we decided to keep driving down a winding and narrow road that the big rig (aka VANna White) has ever been on in search of a nice hike…we found just that at Muir Beach.

Astral Designs has recently made some solid trail running shoes called the TR1’s and we were eager to try them out in the rainy conditions. We laced up our TR1-Treks and Meshs and hit the trail. The coastal hike was lined with a plethora of flowers and foliage giving off a scent that was perfectly alchemized with the salty air. We trudged through the mud, spotted whales and salamanders, and took in the soothing coastal elements. It was just what we needed. Now we’re prepped, rested, and ready for Bend!

-BP

Van Life Playlists Comin’ Back!!

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Hey RVR 2 RVR followers!

We’re officially on the road at the start of our tour. We’re in Santa Cruz right now enjoying some beach therapy. Our first clinic is in Bend this weekend!

We spend so much time driving so good music is crucial. Which is why I’ve created the Van Life playlist series so you can get an ear full of what we listen to for those long drives, work outs, and chill-out sessions on the river.

Volume 9 is out and ready for your listening pleasure. You can expect a new playlist bi-weekly. Be sure to hit the Follow button under @bp_sups in Spotify to get notifications and full access to all my playlists.

Enjoy the Ear Candy!

Yours Truly,
BP

Are you River Ready?

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Hey there! It’s Natali from team RVR2RVR, and we have exactly 10 weeks until our first River Racing Event, the Back of Beyond River Race in Moab UT.

I want to make sure you all are set up to have a fun and successful season, so I wrote up a training countdown on things to focus on before that big race.

Before you jump right in, I do have a couple questions for you:

  1. Do you feel Rested and Recovered from last year? Have you given yourself enough time to relax? You shouldn’t start any intense training program until you feel fully healed up from the previous racing season.
  2. Do you have a base level of fitness? Before building strength and adding load to your body, you need to have a healthy AND mobile foundation. Do you have any injuries that need to be taken care of first? Can you perform all the necessary primal movements needed to start training? Pushups, Pullups, Dips, Squats, Lunges, Planks and Deadlifts? If you can’t perform these movements, I suggest working on these first. Nothing is worse than injuring yourself because you didn’t start with the right foundation. Start a yoga routine, get regular massage/rolfing, and invest in a mobility set up from Trigger Point, these tools will enhance your training by speeding up your recovery so you are ready to train hard so you can play hard!

Feeling good with the above requirements? Great. Let’s break it down!


Week 1-4

Are you serious and dedicated about having your best year yet?

Ya? Great! Write down your goals and place them around your home, workspace, computer, and bathroom. This will help you stay motivated and accountable to stay on track!

Do you have a specific event you want to win? A race you want to podium? Write down your goals so they are clear and attainable! Make small goals you can achieve everyday, like drinking enough water OR rolling out your body for 10 minutes.

From there write down 1 week, 1 month, 2 month, and 3 month goals leading up to the big races you want to do well in. Scan all your goals often so they stay congruent to what you want, and how you’re going to get there.

Create your perfect WARMUP

Figure out a 20-30 minute dynamic warmup (with your favorite playlist) that wakes up your muscles and gets you in the right head space to go hard. Get this warm up dialed in so you can preform it before any major race. This familiar routine will help you relax and focus on the race vs feeling scattered and nervous in those crucial minutes leading up to the big event.

Tear it Down and Build It Up

Do you have a membership at a gym or a crossfit box? No? Get one. You won’t get the results you want unless you invest in YOURSELF and YOUR TRAINING.

For the next 4 weeks, start lifting 3-4x/week. You have your primal movements down? Great. Time to kick it up a notch and add in strength training. Tear those muscles, correct the imbalances, take your recovery, and build up your strength..the right way. Focus on your muscles working together in full range of motion and proper form so you can perfect the movements in anticipation for increased volume and load.

Inhale. Exhale. Repeat.

Breath work is proving to be one of the big secret weapons of well seasoned athletes. Laird Hamilton says it wasn’t until he started working on his breath was when he became a better athlete. I agree.

Here’s Lairds 3 tips on improving your breath work:

Tread and breathe (Do this 1x/week)
Treading water is great for practice because it’s so demanding on the breath. Tread while breathing in through your nose and out your mouth. Then breathe in through one nostril and out the other, and switch. Afterward, you’ll feel so oxygenated – like you’ve been wearing an oxygen mask.

Interval breathe (Do this 3x/week)
Try holding your breath when you exercise. For example, I’ll run the beach and breathe normally until the first lifeguard tower – then I’ll hold my breath running back. This makes the training harder than the activity, so the activity itself can become easier.

Breathe for 100 (Do this every night before you go to bed)
Take 100 inhalations through your nose, exhaling through your mouth. Then try taking 100 breaths through one nostril, breathing out through the other. Increase the difficulty by holding your breath after you inhale and exhale – exhale, hold, inhale, hold, exhale, hold, and so on.

Abdominal breathing also improves the flow of lymph, which contains white blood cells, helping boost your immune system so you can stay stronger for your races! So get breathing the right way EVERYDAY!

Namstay? Na….ama…slay!

Want to slay your workouts every time? Focus on mobility. Get a membership to a yoga studio or an online platform of videos that you can do from the convenience of your home. Breath work combined with daily yoga and mobility will enhance your training and elevate you to the next level.  This is something you GET TO DO EVERYDAY! Just 10 minutes a day adds up, I promise it’s worth it!

4 minute Core

The core makes up your entire midsection, both front, back, and side to side. Best way to strengthen your core is with Planks. Challenge yourself by adding in a 4 minute plank hold to your daily to do list. This will help keep your low back strong in those long paddling races, and your mid section on point for bikini season. 🙂


Week 5-10 (Maintain Weeks 1-4 Training PLUS…)

Rack up those miles

Time to get out on the water and build up your endurance! Strive for at least 12-20 hours per week. Make sure and focus on the other parts of racing too: race starts, buoy turns, passing paddlers on the river, drafting, and race finishes in all weather conditions. It’s good to train in the uncomfortable and the unfamiliar so your body never gets “USED” to just one condition of training.

You should also be practicing: paddling through rapids, navigating the current, eddy (buoy) turns, peel outs, or paddling through gates all while varying your intensity and speeds throughout the workout.

If you miss a paddle day, no problem. Get in the gym and train your paddling muscles with bands, cables, dumbells or the classic rowing machine. Your body will still get a lot out of it and your muscles will stay strong until your next paddling day.

HIIT yo’self so you don’t WRECK yo’self

Intervals are my favorite things ever. Short, sweet, and to the point. The classic ones we all know of are Tabatas. 4 minutes of torture, 1 minute recovery of bliss. Interval Training plays a huge role when you’re getting closer to race season. 3x/week max

Balance, Speed and Agility

You’ve spent awhile building up your strength, so now it’s time to power up the muscles and get them moving faster. Think, plyometrics, hill sprints, agility ladder drills, and medicine ball throws. This is the fun part of training. HAVE FUN and GET CREATIVE! 3x/week max


Week 11: You’ve done the work, time to reap the rewards!

Timing is everything

Your races are probably every weekend for the next few months now. So, let’s break down a sample week so you are smart about how you recover between races.

Day 1. Recovery Day. Great day for a massage, immune boosters, turmeric, and Netflix.

Day 2. Roll out. Do Yoga. Increase your Range of Motion. Hold a 5 min squat. JUST MOVE.

Day 3. Paddle, play, surf, and get back on the water. Don’t push it.

Day 4. Burst it out. Perform a few intervals to keep up your intensity. NO more than 30 min max.

Day 5. Eat right. Fill up your storage, and avoid the alcohol. It’s all about consuming the right nutrients from here until the race.

Day 6. Meditate. Visualize paddling your course or actually get on the water to keep your skills in check. 1 hour max.

Day 7. Race Day. Max Effort Given with Max Recovery Received. Think hot tub, sauna, lots of fats and good nights sleep for recovery.

Remember, you’re done getting strong for the season. There’s no value in training between races, it’s better to be undertrained than over trained from here on out.

Maintain your Routine

Nutrition, Recovery, Health and a Positive Mindset are your cornerstones of a successful athlete. These are just as important as your races. Make sure you find a routine and stick to it. Try not to go too far out of your norm.

Nutrition: Hopefully at this point you know what foods fuel you, hurt you, and make you gassy. Figure out the ones that will help you during racing season and stick to them.

Recovery: DAILY Yoga, Mobility, Ball and Foam Rolling every damn day. ’nuff said.

Health: Keep up with your vitamins, minerals, BCAA’s, and micro-nutrients. Think of these as your support team. You won’t be able to get very far with out them. So invest in them now and know what works and what doesn’t before you have to rev up your performance.

Positive Mindset: Meditation. Visualization. Verbal Confirmation. Find that mental space where you feel unstoppable and tap into that before every race. The mind is more powerful than we give it credit for.


I hope this information helps you figure out a clear and attainable workout plan in helping you achieve your best race season yet! The more focused we can be when we train, the faster and stronger we become when we race.

Moral of the story? Don’t discount training. Set goals, achieve goals, rewrite goals. Write a plan and stick to it! Try this out and let me know what you think. I’d love to hear your thoughts!

-Natali

 

 

What’s New for 2017

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Photographer: Heather Jackson

We’re almost ready to launch our schedule for 2017. It’s going to be a big year for us and we are so excited to hit the road this April. This year we will be offering some new mini clinics.

We realized not everyone wants to or is ready to commit to an entire weekend of whitewater and river surfing instruction. There are many of you who still would like some time to really dial in your skills on flat water. In select locations we will be offering three hour intro to river skills on flatwater. This class will be catered to those who are hoping to get into river paddling but aren’t quite ready for moving current.

This three hour class will boost your confidence and get you ready for your first on river clinic or paddle. We’ll go over paddle strokes, focusing on technique for those strokes that are essential to successfully navigating rivers. We’ll make sure you’ve got your stances, braces, and pivot turns dialed before hitting the river.

Look for our schedule on our website this January. Follow us on Facebook and Instagram to get regular updates on new blog posts, tour updates, special deals, and more.

Make 2017 about improving your skills and making sure you’re safe and prepared to paddle the veins of this Earth.

Whitefish Wonder

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Our clinic in Whitefish, MT could not have gone better. This clinic fully embodied what we envisioned our clinics to be when were in the Costa Rican jungle planning. Sonny and Kim we’re so hospitable and they connected us with a killer film crew called Traveling Rhino Productions. This crew came out and really put in the work to get the shot, including paddling downriver in a canoe full of thousands of dollars of gear. It was no small task.

We had a rockstar team of students and after each day we all met up at a local distillery. This was our vision! Not just focusing on the lessons but also putting just as much focus on community and promoting local business. Can’t wait to come back next year!

We can’t thank all of you enough!

3 Key Things to Keep in Mind When Shopping for a Whitewater Board

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There are three key points to keep in mind when shopping for a stand up paddle board specifically for running whitewater.

1. Stability (Width and Thickness)

This is the first and most important thing to look for when shopping for a board. A wide board will be more stable and allow for more room to move your feet–something we do often on the river. Standard widths for whitewater range from 33-36″.

We’ve seen a lot of companies go different ways when it comes to thickness. Many inflatable boards made for whitewater have opted for a 6″ thickness. This will be the most stable and have the most floatation. For the smaller or more advanced paddlers companies are realizing the benefit of going with a thinner rail of somewhere around 4.75″. Two benefits of this would be for better board feel and easier maneuverability. 

2. Rocker

Rocker is the curve a board has from nose to tail. In this case we will be looking at the nose rocker. Nose rocker comes in handy by helping you get up and over the rapids instead of submerging which creats instability.

Notice the rocker on this Badfish Stand Up Paddle ‘River Shred’

rivershred-rail

3. Durability

One thing we all know about rivers is that their bottoms and banks are covered in rocks. Rocks form rapids after all. Using composite lightweight boards is not recommended for running rivers, they’ll easily get dinged and damaged.

We recommend inflatable stand up paddle boards or a composite board designed specifically for rivers and durability.

Inflatables are great because they’re lightweight, extremely durable, easy to store and travel with. The downside to inflatables is their surfing capabilities are rather limited and you may sacrifice rigidity and responsiveness. But inflatable technology has come a long way in the past few years with different technologies to increase rigidity.

Check out the Badfish SUP’s new River Shred a whitewater specific inflatable.

rivershred-mike

Photographer: Heather Jackson

Composite & Plastic There are composite options for whitewater as well. You’ll find some boards that are made of plastic (similar to a kayak). These boards are very durable but often times clunky.

Badfish has designed a composite board specific for running whitewater called the MVP . This board is made out of a durable material called Innegra. With durability you often times will sacrifice weight. The benefits of the composite is its rigidity resulting in being more responsive and better for surfing waves on the fly while traveling downstream.

screen-shot-2016-09-30-at-1-33-03-pm

Photographer: Heather Jackson

 

Remember, if you’re new to the rivers we always recommend taking a course whether it be a river sup or river safety course, such as swift water rescue.Look for our 2017 schedule launch in December to see if we’re coming to a river near you. Please feel free to contact us with any gear or paddling questions!

Happy board shopping paddlers!