This open canoeing video with Andrew Westwood, Etienne Green and the Madawaska Kanu Centre covers all the basics—and then some!—including what to wear to get on the river, the strokes you’ll need and introductions to more advanced manuevers, like rolling you canoe, as well as basic river reading skills. Refresh or learn something new with this helpful video.
4 Easy Hand Exercises For Pain & Injury Free Paddling
Look at the hands of a paddler and you’ll see scars, scratches, sun spots and chipped nails. It’s easy to see that these are important, but often neglected, tools of the trade. Paddlers tend to focus on the big joints: elbow, shoulders, hips. But the assortment of phalanges, carpals and metacarpals that make up your hands and wrists are the first link in this chain that provides power to your stroke and are responsible for everything from snapping on your skirt, to tossing a throw bag or performing the J-stroke.
For all paddlers—from whitewater enthusiasts to multiday canoe trippers—hand and wrist health is integral for a good day on the water.

Stretching To Prevent Pain & Injury While Paddling
Simply put, the best treatment is prevention. Being aware of paddling habits (good and bad), and working on flexibility is a great place to start. Getting into the habit of doing a thorough pre-paddle warm up is one way of preventing injuries; try adding these three stretches for hand and wrists.
Crab Grab
- Extend your left hand in front of you, palm up, keeping you forearm, wrist and palm in a straight line from the elbow.
- Make a ‘crab claw’ out of your right hand and grasp your left hand using your thumb as a supportive beam beneath the four knuckles of your left fingers, (close to where they join the hand).
- Gently bend your left fingers back beyond horizontally and hold for 10-15 seconds.
- Release and then repeat on the other hand for three reps.

Wrists extension and flexion
- Hold your arms straight out in front of your body, with shoulder, forearm and wrist forming a straight line with your palm facing down.
- Lift your palm and fingers up, flexing them to the sky, then back down to a horizontal position.
- Repeat for 30 seconds.
- Do three to five sets.
- Then extend your hand down so that fingers are pointing to the ground, and back up to horizontal.
- Repeat for 30 seconds.
- Do three to five sets.
Fingers flexion and extension
- Make a fist (flexing the muscles of you hand)
- Then extend your fingers out.
- Repeat this for 30 seconds.
- Do three to five sets.

Abduction and adduction
- Hold you hand out in front of you with your fingers close together and palm flat.
- Open and close fingers (abduction and adduction them) slowly for 30 seconds.
- Do three to five sets.
Strength And Conditioning
Incorporate some hand and wrist-focused exercises into your workouts—or do them when you are driving shuttle. Add weight with common items like a can of soup, or water bottle. Add weight to the wrist flexion and extension stretches mentioned above to make them into mini strengthening workout. Try some reps with your thumb pointing up. Exercises with resistance in each plane of wrist movement will ensure your small stabilizers are strong and able to adapt to the rigors of paddling.
As with most things in life, wrist and hand health are all about balance. Strong hands and wrists mean strong forearms, biceps and shoulders, which makes for happy paddlers.
4 Techniques To Conquer Lots Of Liquid Miles

Whether you’re on a lengthy expedition or a day trip, paddling efficiently is always the goal. The less energy you expend on strokes, the more energy you have to go farther, go longer or indulge in post-canoe activities, like photography, guitar plucking and baking a killer loaf of molasses bread in the Dutch oven. Four experts offer advice so you can paddle a long way all day, then be ready to serenade the campfire all night.
Get Ready
HEATHER HERBECK
Paddle Coach and Owner at Fitness & Sport Evolution
Whether you are in your boat six out of seven days, or you paddle every couple of weeks, everyone can fall victim to tight muscles and a stiff back. Before I get on the river, I do a quick minute or two of an activity that gets my heart rate up and my blood flowing, like jumping jacks, high knees or a jog back and forth in the parking lot. This loosens muscles and protects them long term. Follow with some arm circles to warm up the shoulders, leg swings to loosen up the hips and torso rotations to get the core ready for powerful paddling.

Get Rotating
Rob Holden
Canoe Instructor
Rotation, rotation, rotation. You hear instructors say it all the time. The power from the forward stroke comes from the rotation of the torso, not from flexing the arms. If you finish the day with your abdominal muscles more tired than your arms, you’re doing it right. The trick is to keep that shaft vertical. By keeping the path of the paddle blade close to the side of the boat, forward power is maximized and spin minimized. To be sure you’re doing it correctly, watch your T-grip; your grip hand should be over the water, not over your boat. It’s so simple, but this error is the most common I see on the water.

Get Speedy
Bob Vincent
Marathon Canoeist and Coach
You can lift weights, run, bike or swim, but that will not make you go faster in a canoe. The stroke is the answer to speed, and many people who have paddled for a long time just slough it off. We as coaches say the words: vertical paddle, side to side, front to back. No cavitation; bury your paddle at the start of your stroke. Extend your back at the start of the stroke. Do not let your elbow pull past your back. When you want to go faster, push down harder and lock your arms. If your arms flex, you are deflecting your power.

Get Eating (No, Really)
Al Pace
Guide and Owner at Canoe North Adventures
I’m not sure if we paddle to eat or eat to paddle. Food is an essential part of every successful expedition. Canoe tripping is the only time in my life when I have three meals a day, plus morning GORP, afternoon GORP, appetizers before dinner and dessert after dinner. If you’re making miles, you need to fuel your body at least every couple hours. (Just 30 minutes of paddling at a quick speed of four miles an hour will burn almost 400 calories for the average male—Eds.) Beware of eating too much in one sitting, especially before a major crossing or portage. And as important as food is hydration. Even on cool days everyone should drink at least two liters during the day.

This article first appeared in the Fall 2015 issue of Canoeroots Magazine.
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TuffStuff Review: Nova Craft Prospector 16 Canoe
Nova Craft Canoe Prospector 16 Specs
Length: 16 ft
Width: 36 in
Center Depth: 15 in
Rocker: 2.5 in
Capacity: 1,000 LBS
Weight: TUFFSTUFF 54 LBS / EXPEDITION 59 LBS
Price: TUFFSTUFF $2,499 CAD / EXPEDITION $2,749 CAD
novacraft.com
Nobody in the last six months has called me asking how the Nova Craft Canoe Prospector 16 paddles. Not a single outfitter, guide, instructor or weekend tripper. Why? Because they should already know. It hasn’t changed shape since it was introduced way back in the 1970s.
We first reviewed the Royalex Prospector 16 exactly 13 years ago. It was one of five contenders in the light tripping tandem canoe shootout that appeared in the Fall 2002 issue of Rapid. Sixteen-footers, like Nova Craft Canoe’s Prospector 16, are nimble enough to make you want to practice surfing a wave, or carry back up and hit a drop eddy until you completely nail it
Nova Craft’s TuffStuff may be an alternative to Royalex
When you’ve had your fun, this workhorse will fit enough barrels and packs for real wilderness travel. What is new about this Prospector 16 is Nova Craft’s composite material they’ve branded TuffStuff.
The Innegra-basalt blend is billed as an ultra-durable, moderately-priced, sub-60-pound offering for trippers and whitewater paddlers. Rapid wanted to find out just how tough TuffStuff really is.
How tough is TuffStuff? So, I lifted the pristine canoe off my truck, carried it down to the river’s edge and tossed it over my head and onto a pile of rocks. CRACK! To our surprise (and slight disappointment) there was hardly a mark on it. In the right light, you could see the gel coat was dented just a little. So we tossed it again. And again.
It wasn’t until all 59 pounds landed on one protruding rock did we so much as crack the paint. Where the rock made contact, the gel coat finally cracked and on the inside, the paint broke in the same spots. Nova Craft’s TuffStuff Expedition core did not so much as tear a fiber.
The Prospector 16 TuffStuff is immune to rocks on the river
On the water, I paddled the canoe full speed into every rock on the river. Shallow ones sent me grinding up and over. Exposed rocks with steep faces slammed me to a dead stop, ejecting me like a crash test dummy out of my seat and over the yoke. It looked so ridiculous a crowd was gathering on the shore. Eventually, I paddled over to explain. I paddle here often; I was afraid people would talk.
The calls I have been getting from livery business owners and paddlers have all been for one reason. They, like those watching me from shore, all want to know what happens to TuffStuff when it’s wrapped. Completely wrapped canoes don’t happen all that often, and when they do, no matter what the material, the boat ends up a complete mess. Wrapping the Prospector before a long-term beatdown is a waste of a perfectly good boat and a perfectly good opportunity to put on a season’s worth of real abuse.
When Tim Miller delivered the Prospector he made a point of telling me he wanted it thoroughly tested. This from a guy who tossed a TuffStuff Prospector from his 10-story warehouse rooftop. So, our Prospector 16 is going on loan to a local whitewater paddling school.
Then it’s spending a couple of weeks on the Dumoine River with some inner-city kids. If it’s still in one piece, my son, Doug, and I will bump it down the Noire River. If you have a trip lined up for late summer or early fall and are willing to pick it up at the Rapid office, you too can have a go at it. When and if it survives all this—and after our initial testing, we expect it will—then we’ll wrap it, and wrap it good.

This article first appeared in the Fall 2015 issue of Rapid Magazine.
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Boat Review: Delta Kayaks 17
Delta Kayaks has been making thermoformed kayaks at its Maple Ridge, British Columbia, factory since 2006. While other manufacturers experiment with various materials and models, Delta has focused on perfecting this high-gloss, lightweight and incredibly versatile plastic, and on refining a streamlined selection of kayaks to suit touring and recreational paddlers.
Delta Kayaks 17
Length: 17 ft
Width: 22.5 in
Weight: 50 lbs
Max Capacity: 410 lbs
Price: $2,495
deltakayaks.com
True to this mission, the revamped-for-2015 Delta 17 remains the quickest and most efficient boat in the brand’s performance touring line-up—a series that includes the recently updated 15s and 16, as well as the 18.5—while receiving similar performance and contemporary aesthetic updates.
From the top down, the 17’s deck illustrates Delta’s expertise when it comes to shaping plastic sheets. Molded-in bungee clasps help secure the new press-lock hatch covers—even easier to use
than previous iterations thanks to their single gasket seal—and recessed grooves for bungees keep the deck super sleek and snag-free.
The front deck has been raised slightly to accommodate larger paddlers and a new day pod (more on that below), but its sculpted shape allows an efficient paddle catch. Bigfoot could slip his dogs in here, yet medium-sized paddlers won’t feel like they’re helming the control tower of a container ship. The rear deck, meanwhile, has been lowered to facilitate rolling and re-entries.
The 17 is Delta’s flagship touring kayak, and as such it packs an immense amount of dry storage in its three hatches. Campers who love their luxuries (camping cot and double-burner stove, anyone?) will appreciate the oversized stern hatch. The day pod in the front deck is also more generously sized than most, and easy to reach from the cockpit.

Like its siblings, the 17 features a shallow V hull and well-defined chines for stable, precise edging. Novice paddlers will find the boat encourages development of edge control by resting comfortably on a slight edge, and sitting just as solidly when pushed further onto its chine. Plenty of freeboard means the 17 remains a capable performer on edge when loaded for a longer trip.
Great final stability means the 17 doesn’t capsize easily. When we did finally manage to get it over, the boat’s natural positive buoyancy brought us right side up in a hurry. Greenland rolling competitor and instructor, James Roberts, confirmed our findings, “We love it for rolling—it just pops out of the water and back upright.”
Still, the Delta 17 is most at home devouring open water miles. The long waterline and moderate rocker make for efficient glide and tracking. The sharp bow cuts through calm waters or chop quietly and effortlessly—we reached an impressive cruising speed in just a few strokes.
Whether you’re starting out on your journey or you’re a seasoned paddler, larger folks looking for a lightweight touring kayak will appreciate Delta’s commitment to bending plastics. With its sophisticated looks, affordable price tag and hardwearing construction, the thermoformed 17 is built for the long haul.

Comfortable Control
The new, well-padded Contour Seat System has four inches of travel fore and aft, and can be adjusted on the fly to optimize contact with the thigh braces or trim a loaded kayak.
Tough Stuff
Delta’s acrylic Solarkote thermoform layup is durable and UV protected—that means no oil-canning or sun-fading.
Let Loose
Reflective decklines tie into bungees bow and stern. Delta says this eliminates loose deck rigging, but we found these are precisely the places we want rigid lines for hauling on during rescues and re-entries.














This article first appeared in the Fall 2015 issue of Adventure Kayak magazine. 












A brief history of the World Freestyle Kayak Championships






