Monthly Archives: April 2020

Fitness for Kayaking – Core Strength

Paddlers: Kenny Mutton and Seth Ashworth
Photo: Redwood Photos

We are currently experiencing a time of great uncertainty due to COVID-19. Our current landscape has been dramatically changed with alterations to how we work, play, exercise, socialise and live. Over the coming weeks’ WWNZ are putting together a number of articles covering things that we can do during this Lockdown Period to improve ourselves so that when we can return to the water we will return stronger.

Our first article will be focusing on improving Core Strength and Stability

Many people think that paddling is all having a strong upper body, think back to the conversations where people say oh you must have massive arms or shoulders to do that.  When in fact the most fundamental body part involved in kayaking is having a strong core. When you can unlock the power within your core muscles you will be able to generate more speed or drive in the boat, be able to paddle for longer, improve your balance and posture within the boat and this may even lead to advances in your technique.

What is the Core?

When people think of their core muscles they often think about that perfect 6-pack but your abs are so much more than that. They are made up of many muscles, including your rectus abdominis (what you think of when you think “abs”), transverse abdominis (the deepest internal core muscle that wraps around your sides and spine), erector spinae (a set of muscles in your lower back), and the internal and external obliques (the muscles on the sides of your abdomen).


Below we have outlined a circuit style workout that can be done using minimum resources all you need is some space.

Exercise 1 – Side Plank Right

Exercise 2 – Side Plank Left

Exercise 3 – Double Leg Bridge

Exercise 4 – Leg Raises

Exercise 5 – Russian Twists

Exercise 6 – Superman

Exercise 7 – Window Wipers

Exercise 8 – Dynamic Plank

How Many? How Long?

Depending on your level of base fitness you may want to start off slow aiming to complete around 6-10 repetitions of each exercise or between 20-30 seconds and aim for 1-3 rounds depending on how it feels.

Once you start to feel more comfortable with the circuit you can start increase the reps by 2-4 of each exercise or increase the length by 10-20 seconds or aim to complete more rounds.

You want to try and complete this circuit anywhere from 2-4 times per week to really try and strengthen that core for when it is time to get back in a boat!

Make sure to check in next week when we will be releasing an article looking at how to increase your balance and co-ordination on during this Lockdown.

Whitewater kayaking during a Level 3 Alert

Whitewater kayaking during a Level 3 Alert

Over the past few weeks we’ve all been itching to get out on the water and I commend everyone for resisting that temptation. Sport NZ have released their activity specific guidance, which states that kayaking during the Level 3 Alert is permitted. However, this needs to be done sensibly, within your bubble and with no risk of hurting yourself or of needing rescue.

The most important principle is to maintain your bubble and stay safe, so that you do not need rescuing or medical care. You can do activities that are local, which you can do safely, and which do not involve interacting with other people, or equipment touched by other people. 

So, if you need to go out on whitewater rivers (whilst in Level 3 Alert) please follow these simple rules:

  1. Stay in your bubble. Avoid driving in a vehicle with anyone outside of your bubble. This will mean carefully planning shuttles and travel to and from a river
  2. Only paddle on your local rivers, that you know well and present no risks
  3. Paddle one grade below your normal level. That means Class V is NOT OK!
  4. Do not paddle on flooded rivers
  5. Paddle in small groups (up to 4 people) and maintain at least 2m distance from people outside your bubble. 
  6. Your choice of river should not be at all challenging for your level of experience. It should feel like a “walk in the park”
  7. Do not paddle on whitewater rivers alone
  8. Do not do overnight trips
  9. Do not share equipment
  10. Club activities should not take place

Now is not the time to take up new activities, push your limits, or expose yourself or your bubble to any risk. 

Use your common sense – be kind, stay local, stay safe.

Kia kaha river people.

Kev England, 

President, Whitewater NZ.


How far can I drive to go paddling?

You should drive as short a distance as you can, and still do the activity. You must stay local. For example a river, lake or a beach 45 minutes away.

What sort of activities can I do?

You can drive to a nearby area to go for a paddle, swim, ride, walk or run, as long as these activities do not break your bubble or cause a risk of needing rescue or medical care

Who can I do paddle with?

You can paddle by yourself (flat water paddling) or with people from your extended bubble. If other people are present, maintain at least 2m separation.

Covid-19 update 13 April 2020

At today’s 1pm Covid-19 briefing we heard that on Thursday (16th April) the Government will release guidance on what the shift from level 4 Alert to level 3 Alert will look like in terms of recreation as well as other activities. WWNZ has been advocating for sensible access to our whitewater resources via our relationship with Recreation Aotearoa and Sport NZ, who have a direct line of communication with Government. We won’t know what the Level 3 Alert (or 2 and 1) rules and regulations look like until Thursday, but please be aware that whitewater enthusiasts are part of the dialogue and our unique requirements are being considered.

We will update you with advice and guidance on Level 3 Alert activities as soon as we can. For now, please be patient, stay in your bubble and be safe!

Lockdown photocomp

Attention all WWNZ members. We have decided to run a photo competition to try and inspire those of you who are in lockdown at the moment dreaming of WW kayaking.

We are calling for people to submit their favourite shots. You can enter as many times as you want.

We are asking that you share your photo’s to [email protected]

Along with a high definition image you should identify the person who took the photo, the paddler(s), the river and a caption to accompany the image. The criteria the judges will be looking for will be quality images that portray excitement within our sport.

The board will all vote for the photos submitted and the eventual winners will be contacted and published on social media.

By entering this competition you are giving WWNZ permission to use your photograph in the future. In this instance we will always credit the photographer.

First place $150
Second place $100
Third place $50

If you are not a member of WWNZ and you wish to enter this competition feel free to join at it is $10 to join. All winners will need to show that they are a current member of WWNZ. Photos are due by 5pm Friday 17 April 2020. Go well

Tongariro release postponed

Due to the Covid-19 lockdown situation this month’s scheduled Tongariro release has been postponed.

Whitewater NZ has negotiated with Genesis Energy to postpone this release until later in the year, when we will be able to get out and enjoy it! 

The future release date has not been confirmed yet and Whitewater NZ will endeavour to establish a suitable date that works for as many paddlers as possible.

Stay home and stay safe everyone!