Saturday Session - 10km Paddle

Join us for an exhilarating 10km paddle session! 🛶 Here’s everything you need to get ready:

🎒 Things to Bring

Essentials:
✅ Paddle (if not provided)
✅ Personal Flotation Device (PFD)/Life vest
✅ Water bottle (at least 1–2 liters)
✅ Quick-dry towel
✅ Change of clothes
✅ Slippers or sandals
✅ Waterproof bag or dry bag
✅ Plastic bag for wet clothes

Recommended:
Electrolyte drink Light snack (banana, energy bar, nuts)
Sunscreen (SPF 30+) Lip balm with SPF
Cap or visor Sunglasses with retention strap
Small first aid kit Waterproof phone pouch

• Extra paddle grip or athletic tape

👕 What to Wear

On the Water:
Moisture-wicking athletic shirt or rash guard Athletic shorts or quick-dry leggings
Water shoes or secure sandals (as required) Cap or visor

• Sunglasses with a strap (optional)

Avoid:
❌ Cotton shirts
❌ Heavy clothing
❌ Flip-flops while boarding
❌ Jeans
❌ Loose jewelry
❌ Anything that might get wet

🧠 Things to Remember

Before Practice:
Arrive 20–30 minutes early Eat a light meal 1–2 hours beforehand
Hydrate throughout the day Stretch and warm up

• Apply sunscreen before arriving

During Practice:
Listen to the coach. Paddle as one crew.
Focus on technique before power. Keep your eyes on the drummer or steerer.
Stay positive and encourage teammates. Hydrate during breaks.

• Inform your coach if you feel unwell.

Safety:
Always wear your PFD when instructed. Never jump into the water unless directed.
Know what to do if the boat swamps or capsizes. Respect commands from the steerer and coach.

• Look after your teammates.

After Practice:
Cool down and stretch. Clean and return equipment.
Rehydrate. Eat a recovery meal with protein and carbohydrates.

• Thank your teammates and coaches!

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