Been doing a little bit of flat water paddling on a 14' Coreban Edge.

What would be a reasonable 10k flat water time to aim for?

I'm reasonably fit, over 50, 82 kegs.

Anyone can do over 9km/hr is doing pretty well, over 9.5 km/hr and you be in the top handful or so in your state and 10 km/hr or over and your up with the elite.

I was thinking anything under an hour is pretty good.

DJ

Hey SSSimon,

10km/h over 10km is very fast. If you can manage over 9km/hr average, you'd be doing pretty well.

DM

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DavidJohn said...
I was thinking anything under an hour is pretty good.

DJ

10 km/h = pretty good?? im not paddling with u dj.. thats hauling ass. id b happy with over 9km/h for 10.

I think the easiest way to measure your time is break it down into how many minutes it takes you to do a km, then set any training around that figure to push yourself. In other words 7min/km gives you about 8.5km/hr (IMO most paddlers can achieve between 7-7.30min/km) I'm pretty sure the elite are busting their ar$3 to get 10km/hr which is 6min/km on flat water. Could be wrong but do some research on race results.

Ps, this will also depend on board, fitness level and weight.

Thanks for that. 10kmh avg sounds like a bridge too far for someone the wrong side of 50!

Sounds like I need to start a program with the initial aim to do 1k at 9kmh, and try to build something from there.

9 kmh = 6:39.6 secs per Km = 1:06:40 for 10K

I'm relating it to our 10 klm DW run that we often do in next to no wind but I guess there's often a slight push from behind that would make it faster than in no wind.. I'll have to time myself one day when it's glassy and see how close to the hour I can get..

DJ

How are you all measuring the distance? Point to point measured on a map or GPS watch?

Mapmyrun is pretty good I find

I use Strava on my iPhone And waterproof and attach to the camelbak.

Shows speed, distance and mapping of routes etc.

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enuenu said...
How are you all measuring the distance? Point to point measured on a map or GPS watch?

I use my Garmin watch and set the auto lap to 1km. It's set to buzz every km, when it shows me my km pace and I know when I've done my distance.

Here are the results of the 10km bli bli river race yesterday to give you a general idea. It was in the river so there was wind and tidal effects. Both Trev and Beau are what i call the top end (elite), but myself, steve and jonsey are the top end 'amatuers', still a fair distance from the elite but faster than your average paddler.


1 SUP Open M 10K Beau O'Brian 00:06:03 1:14:27 1:08:24
2 SUP O/U16 10K Trevor Tunnington 00:06:03 1:14:31 1:08:28
3 sup Open M 10k Ryan keck 00:06:03 1:16:05 1:10:02
4 SUP VET 35 10K Stephen Roberts 00:06:03 1:16:11 1:10:08
5 SUP Open M 10K Paul Jones 00:06:03 1:17:43 1:11:40
6 SUP VET50 M 10K Neil Pearson 00:06:03 1:28:08 1:22:05
7 SUP VET55 M 10K Nigel Milnes 00:06:03 1:32:22 1:26:19
8 and 1st female SUP VET40L 10K Dianne Tunnington 00:06:03 1:33:39 1:27:36
9 and 2rd female SUP VET 45 L 10k Allison Krone 00:06:03 1:36:32 1:30:29
10 SUP VET 45 M 10k Andrew Seymour 00:06:03 1:36:51 1:30:48

why are there three times? splits ?

Apart from wind, the tide can give or take 1km on your speed too - even more in some places.

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wadeo said...
why are there three times? splits ?

first time is delay from first wave of craft, second is total race time from start of event, third time is our actual paddling time

Hi SSSimon,

Fastest I have ever done a 10km flat water run is 1:05. That was busting a gut and I haven't done it since (over a year ago). If you want to do a 10km flat water run, go 5km one way and 5km on the return trip, that takes out any tidal and wind variences and evens them out.

There is almost always tidal assist and wind in one direction or another. If I were you, I'd go out and paddle your best 10km and then try and beat that time each successive time you go. That's how I did my best time yonks ago. The only person you should be looking to beat, is you. At least initially :)

I still reckon if you can average 9km/hr over 10km you are paddling up there in the top 10% of all paddlers.

DM

Seriously, I think there are only 2 or 3 people in the country who are capable of doing 10km in under an hour. Steve Morrison is one and the other 2 would be in QLD. I don't know of anyone who has legitimately done it yet...on a 14ft board that is...
The challenge is out there for someone to be the first...

Marcus Tardrew just did 20km in 2:02 (i think) yesterday on flat water in our state marathon.

Comp times are often misleading as the course-lengths are seldom exactly as advertised and they don't take into consideration wind and currents.

I doubt anyone can do 10km/h for 1 hour without some kind of assistance from wind or currents - downwinding is a whole different story.

The record for our Cape Town 10.1km downwinder is 42.57 (held by Ivan van Vuuren) - that's around 14km/h in 45knots of wind......and I have one glorious km on my GPS where I averaged 15km/h (sub-4min km)...

On flatwater we hit up to 13km/h on the GPS but that is for a split sec during a sprint paddlestroke - to maintain ave speed over 10km/h takes a super human effort for any thing over a couple of km/s. No one around here can do it......yet.

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surf4fun said...
Marcus Tardrew just did 20km in 2:02 (i think) yesterday on flat water in our state marathon.

Hey Cam,

Taking absolutely nothing away from Marcus (He's a bloody cyborg) and a freak of a Paddler, but the course, I believe was 19.2km. Like I said, Marcus' time was phenomenal and to think he did it without drafting anyone for the entire distance is truly mind blowing. He did the same distance I solo'd the other week and did it almost 10 minutes faster than me.

The gains of every 0.1km/hr come at increasingly exponential amounts of pain and effort above 9km/hr. A bit like the Bugatti Veyron. It takes only 270hp to get the car to 250km but takes 1001hp to get to 400km/h.

Gains need to come from a revolutionary new board design, thinking outside the square and a departure from traditional thinking as I don't think the current designs will really come close. Still, it's early days .....

DM

Mate, I am not at all fit. I paddle 3 or 4 times a week on flat water. I have just cracked an average of 8.1km/hr and let me say it seems like really hard work. Our time trial has 2 guys that are professionally fit and mindlessly fast. One is pulling 29.50 for 4.6k and the other is sitting at 30.14 for the same distance.

The great thing about flat water paddling and a GPS is that you become focussed on beating yourself. It becomes amazingly addictive. Like a healthy form of crack :)

Thinking about it a little, why don't we create a Facebook page for flat water times to be posted. The sailboard crew do a worldwide GPS challenge. Perhaps we could aim for something a little less grand. Post ur GPS time then we can all see what times people are doing.

Cartoon, ahhhh I see what you have done there

What is it with FB? Can't we just have a sticky thread here?

I use a garmin 405CX - a runners watch on 1k autolap.

I've been doing development programs for road cyclists, and most recently runners.

One method of training is to go out and smash yourself every session - you will get better (or injured).

The way I've learnt it in my other sports is 'periodisation' - which just means breaking the training sessions up into: recovery; moderate, intense, and maximal effort. Most training is done at the lower levels. Intense would be smashing yourself for 10k. Maximal would be sprint efforts, or paddling 'uphill' like the BOP outs!

Simon if the admins here would permit it I'm sure they would do it. FB just makes stuff like that easy to set up and for people to post stuff up on it. I use a garmin but others don't so whatever system is set up it needs to be device agnostic.

But Greg, I like to keep my thinking FB agnostic ;) !

We post all our lake kawana time trial times on sb. We always have an official timer and the course is a rowing course so never changes. I think we have over 100 paddlers times recorded.

A thread where everyone copies their gps data would be good too as not everyone has the luxury of a lake

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RJK said...
We post all our lake kawana time trial times on sb. We always have an official timer and the course is a rowing course so never changes. I think we have over 100 paddlers times recorded.

A thread where everyone copies their gps data would be good too as not everyone has the luxury of a lake

Or GPS. Why not use something that has a similar measuring system like mapmyrun.com or similar, then everyone's distance will be similar. I'm pretty sure GPS can be out at times due to signal strength. Just an idea

I don't think it should matter how the track is recorded, garmin, mapmyrun etc. FB is easy to set up a page to ad tracks to.

there are too many variables to get a real gauge with an aussie wide time. wind, tide, temp, water type, board etc....

i have a good idea.... go to races