Youth Paddle Groups

Starting Term 4

From our Rose Bay Clubhouse - 4pm - 5pm (arrive 10 mins earlier)

Cater for 14yrs -17yrs only!

Wed 16th October
Thursday 24th October 
Wed 30th October 
Thursday 7th November 
Thursday 14th November 
Thursday 21st November 

We will teach your child the basics of Sydney paddling, how to be safe on Sydney Harbour, retrieval and remount of ones surf ski and develop your childs paddle stroke so they are gliding the surf ski through water. 

Exciting News! 

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SHSC Christmas Party 2024

Saturday 9th November 
Cruise Bar (CBD)
Special Guest
5 x time Olympian Clint Robinson

YOU ARE INVITED TO THE SHSC CHRISTMAS PARTY!
SATURDAY 11TH NOVEMBER 6:30PM -10:30PM
CRUISE BAR,LEVEL 1 OVERSEAS PASSENGER TERMINAL, CIRCULAR QUAY W, THE ROCKS.
$100 PER PERSON INCLUDING DRINKS & CANAPE'S
 

 The Science of Aging and Longevity

1. Aging involves various biological processes, including cellular senescence, DNA damage, and mitochondrial dysfunction.

2. Genetic factors play a role in aging and longevity, with certain genes linked to increased lifespan and resistance to age-related diseases.
 
3. Healthy mitochondria in our muscles are critical for energy production and longevity. Exercise, especially resistance and aerobic training, boosts mitochondrial function and reduces age-related decline. Aerobic exercise promotes the release of brain-derived neurotrophic factor (BDNF), a protein that supports the growth of new neurons and protects against cognitive decline.

4. Caloric restriction, when done safely, has been shown to extend lifespan by improving metabolic health and reducing oxidative stress. However, extreme restriction is not recommended without proper guidance.
 
5. A diet rich in antioxidants, omega-3 fatty acids, and polyphenols (found in fruits, vegetables, and nuts) helps protect the brain from oxidative stress and inflammation, both of which contribute to cognitive decline.
 
6. Hormonal changes play a role in aging, and maintaining hormonal balance can impact longevity.

7. Chronic stress accelerates aging, so stress management is important for slowing down the aging process.

8. Certain supplements, like antioxidants, may have potential benefits in slowing aging. NAD+ (nicotinamide adenine dinucleotide) is a coenzyme that plays a vital role in cellular repair and energy metabolism. NAD+ levels decline with age, and supplementing with precursors like NMN or NR can support healthy aging.
 
9. Aging is associated with changes in brain structure and function, including reduced neurogenesis and cognitive decline. Factors such as genetics, lifestyle, and chronic health conditions contribute to the risk of neurodegenerative diseases and cognitive decline. Strategies such as regular exercise, a healthy diet, and cognitive stimulation can help reduce the risk of cognitive decline and support brain health. Engaging in cognitive training exercises, such as puzzles, memory games, or learning new skills, can help improve memory, attention, and problem-solving abilities. Lifelong learning is a key strategy for maintaining brain health.

10. Hormesis refers to the beneficial effects of mild stressors, like exercise, intermittent fasting, and cold exposure, which activate cellular repair mechanisms and promote longevity. Autophagy, the process by which cells remove damaged components, is crucial for healthy aging. Fasting, exercise, and certain compounds (like resveratrol) stimulate autophagy, promoting cell repair and longevity.

11. Quality sleep is essential for longevity, as sleep supports cellular repair, immune function, and cognitive health. Prioritising deep sleep and REM sleep helps mitigate the effects of aging on the brain and body.

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Surf Ski Race Hire & Transport

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Open the SHSC App, click the BUY tab at the bottom and then click Races Hire

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Then purchase the $35 SHSC Ski Hire and transport or the $25 own ski transport in our trailer to race events. Finally click the SHEDULE tab at the bottom and scroll to the date of the event and book in.

Last step is to then go onto the relevant website hosting the race event and book into the race. The week of the race we will add you to a whatsapp chat where we ask you to choose your surf ski type based on the forecasted conditions. 

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20 Beaches Ocean Event Oct 19th 

Manly to Palm Beach (25km)

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The return of the 20 Beaches Classic has come about through the efforts made by a passionate group of paddlers, better known as “The Spooners” here in Sydney, who share the desire to see this race return to its position as one of the World’s best.

The 20 Beaches Ocean Classic is one of the most iconic Ocean Paddling races in Australia since first held in 1990 and run by the Manly Warringah Kayak Club. Traditionally raced from Manly to Palm Beach in a Southerly or Palm Beach to Manly in a North Easterly, the 20 Beaches Ocean Classic has attracted the cream of Australia’s best Ocean Paddlers

Sydney Harbour Surf Club crew will be taking the trailer to the end, so please book in on the SHSC App and secure your hire surf ski on the trailer. After the race the trailer will be at Palm Beach where your dry clothes will be ready for you. 

You also need to book into the race event below

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Shipwrecks in Sydney Harbour

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There are over 300 vessels recorded as having come to grief in and around Sydney. Of these, more than 90 were lost within the harbour. Many others sank as they attempted to enter the Heads. Listed here are a few of the many maritime incidents that have occurred with the Heads and off the coast of Sydney.
 
Many tragic incidents occurred in the harbour as the population of the settlement on Sydney Cove grew into the exciting metropolis it has become today. The most tragic of modern-day accidents occurred on 3 November 1927 when the 7,000 tonne liner Tahiti sliced through one of Sydney's famous wooden ferries, killing at least 40 people. Even during wartime, Sydney Harbour provided excellent protection but three Japanese mini-subs managed to enter. Although the creating of significant military damage was avoided, the steamer Kuttabul was sunk with the loss of 19 lives. It was, however, during the migration years of the mid to late 19th century that the most tragic shipping incidents occurred, tragic not only in the loss of lives, but the circumstances of their loss, many lives being lost so close to their destination months at sea.
 
The fully-rigged ship Dunbar is just one example of such a tragedy, wrecked outside the Heads in 1858, with the loss of all but one of her complement. At 1321 tons she remains the largest vessel lost in or near the harbour.
 
The Catherine Adamson was another tragedy, with 20 lost - after she had negotiated the Heads. Most losses within the harbour have been as a result of collisions or fire, although six vessels have been lost on Sow and Pigs, one of the few navigation hazards inside the heads.
 
Divers of an advanced level and above can explore the historic SS Currajong, located at a depth of 26 meters in Sydney Harbour. This passenger steamer sunk after colliding with a cargo ship nearly 111 years ago, yet its hull remains mostly intact today, providing a remarkable underwater scene decorated with flourishing marine life. Night diving is preferred for visiting this wreck; to ensure that ferries have already ended their day's operations before heading beneath the waves.
 
A prominent wreck located in Sydney Harbour is the Centennial. This steamship was originally constructed in Scotland in 1888 and eventually transformed into a coal hulk. In 1943, it tragically caught fire and sank at Neutral Bay to depths of 30 meters - where she remains today.

After being decommissioned by Chile, the once-feared Itata warship took a different route and was used for commercial purposes until it fatefully collided with another vessel in 1917. Subsequently sinking to its final resting spot on the bottom of Sydney Harbour at 30 meters deep, this remarkable ship remains a popular diving site today.
 
Resting at 9 meters below sea level near Mosman is another site - The Centurion, a steamship that collided with another fishing vessel before sinking back in 1887. This wreck remains popular amongst both snorkelers and experienced divers.

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The Art of going Downwind...

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Improve Your Health and Well-Being

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1.Exercise regardless of intensity and duration provides over 300 positive reactions in the body.
 
2. Body temperature has a profound effect on physical performance. Warmer body temperatures improve muscle flexibility and reaction time, while colder temperatures can increase endurance. It is exercise outside in extreme hot conditions your cardio output will be reduced as your body overheats too quickly. If you exercise in extreme cold conditions your muscles are a risk of stretching and pulling.
 
3.Achieving a proper balance of macronutrients (proteins, fats, and carbohydrates) is crucial for optimising health and performance. Protein is essential for muscle repair, fats support brain function, and carbs fuel energy, especially during intense physical activity. Nutrients such as omega-3 fatty acids, antioxidants, and vitamins play crucial roles in brain health and cognitive function. Diets such as the Mediterranean diet, which is high in fruits, vegetables, and healthy fats, are beneficial for maintaining cognitive function. Diets rich in processed foods and sugars are associated with increased risk of cognitive decline and neurodegenerative diseases.

4. Morning sunlight helps regulate circadian rhythms and improves sleep quality. Get your morning exercise outside to take advantage of all the health benefits. While blue light at night can disrupt sleep. Adjusting indoor lighting to mimic natural daylight can help support circadian rhythms. Natural light exposure throughout the day can enhance mood and cognitive function. Take a walk outside regularly and eat your lunch outside away from the office.

5. Heat exposure through methods like sauna use can improve cardiovascular health and increase heat shock proteins, which help repair cells and protect them from stress.
While cold exposure after exercise can reduce inflammation and speed recovery by reducing blood flow to muscles. However, it may blunt muscle growth if done immediately after strength training.

6. A drop in core body temperature is essential for sleep onset. Taking a hot shower or bath before bed can induce a cooling effect afterward, helping you fall asleep faster.

7. Cooling specific body areas, like the palms or face, can improve cognitive focus and endurance during mentally taxing tasks. This works by regulating overall body temperature without the need for full-body cooling.