International Paddling Coach

I’m excited to share that I’ll be in Hong Kong from 14–20 August as I make my way to the World Sprints in Singapore, and I’m opening up limited coaching opportunities for paddlers and clubs who want to sharpen their skills before the international season peaks.

This is a chance to train directly with an eight‑time world champion athlete and coach, and to elevate every part of your paddling with focused, high‑performance development. Whether you’re preparing for major races, building confidence in the ocean, or wanting to refine your technique, these sessions are designed to help you rise with clarity, strength, and purpose.

You’ll be able to work on technique enhancement, ocean skills, body mechanics, power generation, endurance building, speed conditioning, strength development, V1 and OC1 specific skills, and sprint stroke conditioning. Every session is tailored to the athlete or crew in front of me, ensuring you get coaching that meets your level, your goals, and your pathway forward. We can also dive into race strategy, mental preparation, breathing efficiency, and the small technical details that make a big difference on race day.

I’ve spent more than 23 years in waka ama as an athlete, coach, and trainer, and I love connecting with paddling communities around the world. Hong Kong has a strong and passionate outrigger culture, and I’m looking forward to working with paddlers who want to push their limits, refine their craft, and build confidence in all conditions.

If you or your club would like to book a session while I’m in Hong Kong, please PM me or email me at [email protected] with your preferred date, time, and vessel.

Spaces are limited, and I’ll confirm your booking once your session is locked in.

I’m looking forward to meeting many of you on the water and helping you take your paddling to the next level.

I didn’t start thinking seriously about protein until I was 18, training in the gym. I’d read it was good for muscle recovery and development — and that high‑protein diets helped with weight loss. I ate protein from food sources, then tried powders because they were convenient. Later, I used shakes as meal replacements to lose weight.

When I moved into paddling, I realised protein wasn’t just about weight — it was about recovery, strength, and performance. I learnt to be smart with my protein: combining it with carbs and fats to fuel, recover, and preload before training or workouts.

There are many types of protein now — whey for fast recovery, bone broth for joint support, protein water for hydration, and blends with zinc, collagen, magnesium, and BCAAs for muscle repair and skin health. The key is quality, not just quantity.

Natural protein sources have always been the foundation: fish, eggs, dairy, beans, lentils, nuts, seeds, chicken, beef, and seafood. They give you more than just protein — they bring iron, omega‑3s, B‑vitamins, healthy fats, and minerals that support hormones, energy, and long‑term strength. These foods keep you fuller for longer, stabilise blood sugar, and support recovery in a way powders can’t do alone.
For women athletes aged 40–60, the Recommended Dietary Allowance (RDA) is around 1.2–1.6 grams of protein per kilogram of body weight daily, depending on training intensity. Quality matters — your body is the only place you have to live, so fuel it well.

When I was pregnant, I let go of powders and returned to natural foods — fish, eggs, beans, nuts, and lean meats — and became more creative with meals.

Living in Gisborne, we’re lucky to have natural protein sources like fish, beef, goat, deer, and pig. I’ve become accustomed to venison and eat it two to three times a week. I still use protein powder or water when training hard, but I balance it with real food. I feel stronger for it.

Protein isn’t just for building muscle — it’s for maintaining strength, hormones, and recovery through every stage of life.

Every fortnight we share a free workout for our paddlers to give you guidance, variety and purpose in your training. This session is HYROX Cross Training — a high‑intensity strength–endurance fitness style that builds engine, power, mobility and resilience. HYROX is great for paddlers because it trains your ability to produce force, recover quickly, hold form under fatigue and stay mentally sharp through long efforts.

3 ROUNDS
1km run/row
30m DB farmers carry
800m run/row
20 burpees
600m run/row
20 wall balls
2 min rest

Then finish with:
300 sit‑ups (any variations)

The run/row intervals build aerobic capacity and teach you to control your breathing — essential for maintaining rhythm in the canoe. Farmers carries strengthen grip, shoulders and trunk stability, helping you stay connected through the catch and power phase. Burpees and wall balls add explosive conditioning and full‑body coordination, improving your ability to accelerate and maintain power when the intensity lifts. Sit‑ups reinforce core strength, rotation control and posture, all of which transfer directly into cleaner technique and stronger strokes.

If you want a structured plan to follow, you can grab my 1‑Month LAND Training Programme for $80. It includes two HYROX‑style cardio sessions and three land‑based strength sessions each week. Having a structured programme is one of the most important parts of progressing as a paddler — it keeps your training balanced, purposeful and aligned with your goals. If you’re keen, email me LAND PROGRAMME at [email protected] and I’ll set you up with a FREE 7‑day trial.

🇸🇬 Worlds Singapore 2026 🇸🇬

My amazing admin Teagan set up a sponsorship page for me… because she knows I’m shy about asking 😅

If you’d like to back me, you can DONATE NOW on my homepage, or just PM me and I’ll send you the link.
$5, $10, $20 — every cent gets me closer.

This year is extra special.

I’m honoured to paddle 3x for Horouta Waka Hoe.

And I’m so grateful to be back with Kaiarahi Toa — current World Premier champions, and the crew I won gold with in 2012 at my first Worlds in that division.

I’ll also be racing with Nga Kopara in Master 50 + 35, and Mai Tawhiti in W12 Master 40.
I’m proud to be the top NZ representative in V1 Master 50 Women.

3 divisions. One promise: 100% in every race.

24 years on the water, and this will be my biggest year of growth as a paddler yet.

I fly home today to get back into the mahi — the training, the grind — so I can show up at my best for every crew.

Thank you to everyone who’s supported me over the years. With you behind me, I know I can make these Worlds my best yet 💛

Your mind will give you a hundred reasons to not take action, you only need one reason to move forward. Be the paddler who follows the reason, not the excuses

Every paddler faces moments where the mind becomes the biggest barrier. It’s not the ocean, the wind, the distance or the training load — it’s the quiet voice that says “not today,” “you’re tired,” or “skip it, it won’t matter.” That voice can feel convincing, especially when life is busy or your body feels flat. But the truth is, the mind is designed to protect you from discomfort, not to push you toward growth. When you recognise that, you start to see those excuses for what they are: mental noise, not reality. And in that noise, one clear reason — your purpose, your goal, your commitment — becomes the thing that pulls you forward.

On the water, choosing the reason shows up in how you move. It’s the decision to take the stronger line instead of the safer one. It’s the moment you stay connected through the stroke instead of backing off. It’s the choice to keep your canoe driving forward when your mind is telling you to ease up.

That one reason sharpens your intention. It lifts your posture, steadies your breathing, and brings clarity to your technique. You start paddling with conviction instead of hesitation, and that shift is where real progress begins.

Every paddler who grows learns to override the excuses. Not by pretending they don’t exist, but by choosing something stronger every single time. That reason might be your crew relying on you, your desire to race well, your commitment to improving your technique, or simply the promise you made to yourself to show up. When you act on that reason, you build trust in your own ability to follow through. You build resilience that carries into rough conditions, long sessions, and high‑pressure races. You become the paddler who knows how to move forward even when the mind tries to pull you back.

Be the paddler who follows the reason, not the excuses. Be the paddler who shows up when it’s hard, who trains when the mind is noisy, who keeps moving forward when hesitation tries to take over.

Sonic Waka isn’t just a brand — it’s a community. Built in Aotearoa by paddlers for paddlers, Sonic Waka NZ has grown because of its values: whānau, innovation, quality, and a genuine commitment to lifting the standard of waka ama.

Their canoes are crafted with intention and care, but what truly sets them apart is how deeply they listen to the needs of the sport. They respond, they evolve, and they continue to lead through design, technology, and a constant drive to improve. Their autoclave carbon‑fibre construction is world‑class, and now they’re stepping into another level with their new model coming soon — featuring pro carbon construction, a sleek matte finish, and fresh stock arriving shortly.

Sonic Waka keeps pushing boundaries because they stay true to their roots: integrity, whānau, and innovation that serves the paddling world. The real strength of Sonic Waka is the people behind it. They support paddlers at every level — from beginners to elite athletes — and they’ve built a community that feels connected, valued, and proud to represent their brand.

Sonic Waka continues to lead because they never settle; they keep refining, improving, and delivering gear paddlers can trust. Thank you, Sonic Waka, for your ongoing support. Your dedication to paddlers and your commitment to excellence make a real difference in our sport. We appreciate everything you do to keep waka ama moving forward in Aotearoa and beyond.

Check out this new book for paddlers

WHAT TO EXPECT
(written by Linda Robb - author)

Although this book is primarily about outrigger canoe paddling, its discussion on mental training is valuable to every paddler—kayak, surf ski, dragon boat, SUP, and prone. If you seek improvement in your paddling, whether competitive or recreational, this book will introduce you to the keys to success.

This book is about sharing what I have learned through my multi-world championship coach and my sport psychologist. The book starts by telling my own story, explaining certain aspects of mental training that led to a successful outcome and to disappointment when mental preparation was lacking. Each experience demonstrates how mental training is crucial to reaching the desired goal.

The second part of the book focuses on three basic elements to any sport: physical and technical abilities, and a sharp mental capacity. Physical ability is addressed through training suggestions. Technical expertise is discussed in detail, including illustrations depicting proper stroke technique.

The major part of the book is dedicated to mental techniques that make a difference between wanting to be an efficient paddler and becoming one. Goal setting, focus, commitment, motivation, arousal, visualization, confidence, preparing for training and competition, and keeping the joy in your paddling are discussed through examples. My main purpose in writing this book is to inspire paddlers to embrace the joy in their sport for a lifetime through efficient and effective paddling techniques.

For more information message Linda Robb

Every fortnight I share a free paddle session to help you train with intent, stay consistent, and keep building real progress in your paddling. Having a structured programme removes guesswork, keeps you accountable, and ensures every session has purpose. When you follow a plan, you don’t just paddle — you develop.

PADDLING WITH INTENT

EMOM 25min
12 power strokes ZONE 3–4, then ZONE 2 to finish the minute
(EMOM = Every Minute On the Minute. You start a new effort every 1 minute)

EMOM 20min
24 power strokes ZONE 3–4, then ZONE 2 to finish the minute

E90secO90sec 15min
36 power strokes ZONE 3–4, then ZONE 2 to finish the 90sec
(E90secO90sec = 90 seconds effort, 90 seconds off.)

E2MO2M 10min
48 power strokes ZONE 3–4, then ZONE 2 to finish the 2 minutes
(E2MO2M = 2 minutes on, 2 minutes off.)

E2MO2M 6min
56 power strokes ZONE 3–4, then ZONE 2 to finish the 2 minutes

ZONE 3–4 focus on starts into power with strong posture
ZONE 2 focus on rotating the hip forward

We use set stroke counts to build discipline and control. It teaches you to deliver power on demand, switch gears quickly, and feel the difference between effort zones. This mirrors racing — bursts of power followed by controlled rhythm.

Share this session with your club or training partners. If you’d like anything tailored to your goals, message me anytime.

To keep receiving these sessions — plus technique breakdowns, fitness sessions, video content, monthly tips, and structured training — sign up to The Paddle Hub at my website: www.internationalpaddlingcoach.com/paddling-portal

“The Return Stroke: Where Glide Is Won or Lost."

The return stroke has a huge impact on the run of the canoe. When the whole crew returns together, the waka stays light, smooth, and fast. When one paddler returns too fast or too slow, it disrupts timing and interferes with the canoe’s natural glide.

A rushed return cuts the run short. You’re bringing the paddle forward before the canoe has finished gliding, which forces others to speed up and creates a chain reaction of rushing. This shortens the run and makes the canoe feel heavy. A return that’s too slow also affects the run. As soon as you start the return, you create a small negative movement against the canoe’s direction. If you stay in that slow, half‑loaded position too long, your muscles begin contracting early, adding weight and tension.

Another common issue is when the paddle travels up, then forward, then down. This movement doesn’t support the glide of the canoe. Lifting the paddle up takes you away from the water. Pushing it forward adds no benefit to the run. Dropping it down creates extra resistance. None of these movements help the canoe continue its natural flow.

The return needs to move around the water or swell — close, efficient, and never too wide. Only return when you need to return. After your stroke, take the blade out cleanly at the back and let the canoe run. Stay relaxed. When you feel the canoe start to drop, then return — smooth, close to the water, and in sync with your crew.

Conditions matter: Downwind — hold the return longer to ride the swell. Headwind — return slightly quicker because the canoe has less natural run. The goal is simple: move with the canoe, not against it. Smooth, close, relaxed, and together.

Share this with your paddlers, your community, and your clubs — and comment what other tips you’d like to see next. Subscribe to my newsletter on my website for updates, news, and paddling insights.