It is a grey Sunday in Dartmouth, a rarity I am not too familiar with. Training has been really been going quite well to date, and I really feeling as though I am beginning to make some inroads on some of my personal goals.

One of the biggest things I have set out to accomplish this year is to make some key technical changes to my stroke in order to lengthen the power at the front of the stroke, and improve the consistency of the exit. For those interested in the technical side of canoeing, the remedy I am attempting is to move my front foot out 5 to 6 inches and keep my top hand from lowering too much at the end of the stroke.

Making this change on the water means work off as well. I am working at improving my flexibility through the lower back and hips, as well as legs and hamstrings, places I have been notoriously too tight and stiff. It is definitely a work in progress, but I am noticing some improvements already. On the water I am beginning to feel more comfortable in the wider stance, and also feel the rhythm is coming more naturally.

I did a few sprinting pieces for fun to see what the transition to higher speeds would be like, and I felt very solid in the boat. Basically it is easy to put your head down and try and force the boat to go fast, but you have to remember how technical a sport sprint canoe/kayak is.

I think that in order to get to the next level in the C-2 with Gabriel, these are definitely some of the key changes that will help us on our way. The other thing is to maintain a high level of intensity and effort to improve conditioning both on and off the water.

One of the people that has really impressed me over the last few years in that respect is Genny Orton. She has been a consistent 'worker' and it definitely has shown in her results, earning the stroke spot in the ladies K-4 at worlds, as well becoming a world championship medalist!

You've heard it before, there is simply no substitute for hard work. That said, you also have to enjoy yourself while you're doing it. Here is a photo from the Halloween Saturday practice. I paddled in the jersey and foam helmet for the three 30 minute pieces.

Apologies that we've been slow on the "ask us anything questions', answers to come soon!

All the best, and always keep it real! Oh and Chargers to make it four straight losses for a troubled Giants squad.

Cheers,

Andrew