What you eat before your session can make a real difference to your SUP experience. It can help you to call on the energy and stamina required to keep going as long as the waves keep coming in. Without it you could find yourself sitting on the shore watching everyone else having a ball on their paddle boards because you didn't prepare well. Just as you would fuel your car, you need to fuel your body. So how do you prepare?
1. Carbohydrates - SUP is an endurance sport and relies on your ability to perform powerful movements so this is the fuel that your muscles need the most. Carbohydrates are also known as 'brain food', being the only fuel that your brain can use. If you don't eat enough carbs your body will need to slow down while it turns fat into fuel - not what you want if your racing against challenging waves or on a long-distance paddle.
2. Good fat - you don't need a lot, but you definitely need some especially when this endurance sport can require you to call on your body's fat stores to get through that last half an hour of paddling. Avocados and nuts are a good start to replacing your body's fat stores.
3. Protein - in addition to assisting your body to build muscle, protein is a vital part of a balanced and healthy diet and a strong immune system. It repairs any muscle damage that exercise can cause and keeps bones healthy. However, it is important to balance your protein intake as too little can lead to a loss of muscle mass and too much will only cause strain on the kidneys.
4. Fluids - 60-70% of the body is made up of water. Loosing just 2% of your body weight in fluid (which is easy to do in an hour on a hot day out in the water) can be detrimental to your performance, leading to lethargy and headaches. Making sure you replenish your fluids is extremely important. If you are doing strenuous paddling, you may need to replace lost electrolytes and this can be done through sports drinks and others with salt of citric acid to aid in absorption.
5. Calcium - as one of the key foods to building stronger bones, calcium is important to ensuring your bones are resilient enough to avoid fractures or bone diseases like osteoporosis. Calcium is abundant in different foods and can be found in sardines, tofu and dairy products.
6. Vitamins and minerals - leading a balanced and vitamin rich diet with plenty of fresh fruits and vegetables is extremely important to your health and your ability to exercise. Vitamins and minerals will help your body to perform well and to recover from exercise.
With a balanced diet rich in carbohydrates, good fats, protein, fluids, calcium and vitamins and minerals, you should be fueled to perform. Now grab your paddle board and enjoy those long SUP sessions.
Article Source: http://EzineArticles.com/expert/Frank_Giacomo/894008
http://EzineArticles.com/?Food-to-Fuel-Stand-Up-Paddling&id=5950035
HOW TO STORE YOUR PADDLEBOARD AT HOME
ROGER’S NEW PROJECT IS THE BUILDING OF A PYGMY MURRELET KAYAK FROM A KIT TO PUT TOGETHER.
Day 29 - 2 more hours
Sanded and scraped to feather the edges of the reinforcing glass at the inside butt seam. Lightly sanded the inside edge to smooth out the saturation coat. Almost ready to glass the inside of the hull. Instructions say to lay down a strip of masking tape ¾" above the upper chine. Problem is how. I used a technique my body shop does at work to place lettering on vehicles. They use a jig to mark the dimension necessary and use that to align the tape. The craft sticks I have been using to stir the epoxy are just ¾". Worked great and fast.
Days 30-31 - 5 more hoursI have found parts of this project tedious, mundane, rewarding and exciting, but the last task I have completed has been the hardest; glassing the interior of the hull. This was tough to complete. It is nearly impossible to use the squeegee. All it did is raise the glass out of the seams. I ended up using a brush to carefully seat the glass to the surface. I know there is an excessive amount of epoxy on the surface but there is not much I could do about it. Even so there were several areas where the glass formed bubbles that I didn't find in time. Those areas I cut out the bubbles and used a piece of scrap glass to cover the areas properly. Maybe if I had more experience with glass/epoxy I wouldn't have found it so hard. No complaints, you have to learn somehow.
Days 32-35 - 8 more hoursI have spent the last few days getting everything ready for gluing the deck on. Surprising how much has to be completed first. I glued the studs for the footbraces in place. I like that so much more than drilling holes for bolts through the hull. I also put a fill coat on the glass in the cockpit area. Lots for smoothing out and filling areas where contact would be made by the paddler. No jagged edges rubbing my legs please.
I have started glassing the bulkheads and hatch components. I have decided to install my bulkheads (but not the hatches) before I glue on the deck. I have discussed this with Pygmy and their reply was "Our standard recommendation is to install bulkheads after all hull construction is complete to avoid any issues with your deck fitting the hull that can come up if the bulkheads are installed prior to deck being glued down." I am more concerned with their fit and until they are in the hull I can't verify their fit to the deck. This will also allow me to glass tape on both sides of the forward bulkhead.
Done for the week, now time for my kayaking.
Days 36-37 - 2 more hoursIt has taken 2 days but I have the bulkheads installed in the hull. I used the glass tape on the cockpit side, since it will be seen and scraps on the hatch sides, since it won't be. I gave the tape side a day to cure before doing the scrap side. I noted that the hull was bowed out slightly from the bulkheads. To bring everything back together, I used my load straps to pull everything together. Worked good! I will use them again when I glue on the deck. They can exert a lot more pressure than tape and I didn't have to drill more holes.
This Pygmy Murrelet Kayak is For Sale
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