Flow Interview – World Champion Kayaker Martina wegman

Flow Interview – World Champion Kayaker Martina wegman

Performance Skills


For those who do not know who Martina Wegman is…well, you are forgiven as freestyle kayaking is taking its time to reach households around the world. However, by the end of this article you won’t forget her.

Martina is taking the kayaking world by storm and in recent years she has become one of the most successful female contenders in freestyle kayaking. She has won the European Freestyle Championships and some of the highest profile whitewater races in the world, including the Teva Outdoor Games and the Sickline Extreme World Championships not one, two, but four times in a row. In recent years, she has sought out new challenges and decided to do what very few kayakers do and switch codes to slalom kayaker.

In one of our sessions at The Flow Centre, Martina gave us a low down of how she has won FOUR world titles and continues to turn heads.


When asked about what she focuses on during her greatest moments her reply was:


It hard to say. I m usually, like even when I have a good run or when I race I still want ~to be a bit~ better…, because there always places to still improve, and I just want to be better and better.


Martina is known for dropping long 70ft waterfalls, so I asked whether she is always confident in her preparation. As we talked about one memorable drop she went on to say:


At the start it was like ÔÇ£No way I m going to ÔÇØ Like, I would never run a 70-foot waterfall, and once you re at the top of it you re like ÔÇ£Okay, let go!ÔÇØ I don t even have to think about it twice because I feel certainly so confident and good about it that Yeah, and once I did it I look back and I m like ÔÇ£Why did I do that?! That just crazy!”

I was pretty relaxed about it, but in my mind I was like ÔÇ£I should be Like, I should be really scared of this!ÔÇØ Because I was really scared at first when I looked at it, and then ~I saw~ somebody standing under the fall, and I was just signing to him. I was scared but I wasn t really scared, but I was slowly drifting backwards because I wasn t focused at all. He was kind of like a distraction. I wasn t even really aware of it [the waterfall], and then I just had to flow into it.

Martina Wegman Kayaker

So do you often plan your route and goals beforehand?


For me in kayaking I don t really want to set goals because then I can be disappointed if I don t run it, so I just don t think about it I m just more focused to get the lines right Of course you always want to do well, but I think for me it setting really small goals so I know I can t be disappointed, but still trying to push to get that good result I think I m not super outcome-focused. My goal is to get better and better. [laughs] Like, today I was focusing on keeping my ~boat flat and trying to get a fast start on the upstreams. I guess every day you just try and do the courses better and better and focus on those little things.


So what are you focused on?


At the race I often don t really think about all the detail, I m just really focused on where to go. I m like, ÔÇ£Oh, I m not too sure how I m going to get from here to there.ÔÇØ But I m not worried about it, I will just see in the race as long as I focus on where to go…the subconscious will take care of what I m focused on. I m not really focused on, I have to be there, and do this (etc) I think less and just trust in my ability.

When I did the freestyle races 10 years ago we had a trainer and he always wanted to know what our plan was in the competition, and he knew from me that he didn t even have to ask anymore because I wouldn t say, I would just be like ÔÇ£Oh, I just go and just ~feel what I feel~.ÔÇØ But still I had a little bit of a plan, I knew which tricks I was good in and which I could do, I just didn t really want to think about it too much. I just wanted to have fun and be like ÔÇ£Oh yeah, I m just going to see where I go.ÔÇØ and my trainer accepted it because he knew that worked for me. I just needed to have a good time

Well, my goal is to just to get as good as I can it always fun to win, but I don t really care if somebody else is better, because that just makes you want to go harder and practice more to get on that same level.


Did you use any mental skills to prepare?


I think looking back at those races, I think I was quite intimidated about the race courses, so I definitely visualised myself more running it ~and wanted to be like~ I just really don t want to mess up those lines, so I just focused really hard on getting in the right place.

I think just not thinking too much about it and just want to have fun; that what my preparation was, not to be too serious about it. Of course, you always want to do well, but I think just for me it just setting really small goals so I know I can t be disappointed, but still trying to push to get that good result.


Do you focus on winning or being excellent?


I think I m not super outcome-focused, it more about having ~a personal good run rather than the races. Like, it always fun to win, but I don t really care if somebody else is better, because that just makes you want to go harder and practice more to get on that same level.

~To get better and better. [laughs] Like, today I was It d different every time, but today I was focusing on keeping my ~boat flat~ and trying to get ~a fast start on the upstreams.~ I guess every day you set different courses, you just try and do the courses better and better and focus on those little things.

Like flat boats You see my arm up here? You have to put in work here. There a lot of things you do in creeking which don t work in slalom, when you tip the boat on top of the water, so jumping over little waves and holes, that again is like a total different technique from creeking. So, at the start I m Or still now I m just trying to things that you have to work a bit different in slalom. Keeping the boat flat is probably one of the bigger things, and stay forward in your boat.

Well, my goal is to just to get as good as I can. Because a lot of slalom paddlers, they started when they were seven or eight years old, and there not many people who cross over from creeking to slalom at my age, or even to cross over from creeking to slalom is kind of Yeah, there not many people doing that. And a lot of people who creek, they also think when they cross over to slalom that it easy to get on the top. So, when they re really good in creeking you almost think like ÔÇ£Yeah, I ll be good in slalom.ÔÇØ which is totally not the fact. I just Yeah, just trying still to get as high as I Like, get as good as I can in slalom and just really push and train hard Yeah, it hard to see. Really, again, in outcome terms it more personal, that I just want to do it really well.


The Flow Centre would like to take this opportunity to thank Martina for her time and energy.


Flow Interview – Nick Troutman – World Champion Kayaker

Flow Interview – Nick Troutman – World Champion Kayaker

Articles To Inspire Flow Performance Skills Quotes Sports Stories Tips and Training

Dropping down 70ft waterfalls whilst pinned into a kayak is not for the fainthearted. However, for Nick Troutman, this is what he lives for. Most people would hit the panic alarm, but Nick is so used to getting into flow, he even does emergency adjustments as he is dropping vertically.

Nick Troutman is a world champion and five-time national champion kayaker, filmmaker, and philanthropist. He is highly respected in the river-sport community, and in addition to his competitive achievements has established several first descents while on expeditions in Mexico, Newfoundland, Ottawa, Zambia, Quebec, and the Niagara Gorge. His commitment to the river and exceptional kayaking skills are what drove us to track him down and ask him to join The Flow Centre.

To share some of his key insights we have created this blog so you can get to understand this unbelievable athlete.


We are driving around, checking out a whole bunch of different rivers and stuff.

Nice! How long are you there for?

We re on the road probably for the next 8 to 10 months, I guess probably 8 months until like October, November. So, driving around in different states and countries and stuff like that.

Yeah tough life! (laughs)

Then back to Tennessee. Yeah, it not too bad. (chuckle)


——————————– Cut to more juicy parts ————————————-


When asked about whether he has experienced flow Nick’s response was:
Nick Troutman Kayaker

Yeah, definitely – you ve studied it a lot and are very knowledgeable on the whole thing, but what you re describing I definitely have experienced that, and it like ÔÇ£Oh yeah.ÔÇØ

Then there the times where…it seems like like an out-of-body experience, or that like you re no longer in control; where you re like ÔÇ£Whoa, how did that happen?!ÔÇØ

I guess the cool part would be to figure out how to get into it more often, being that whenever I m in the flow state I feel like I m just way better.




——————————– Nick explaining his top flow moments ————————————-

I guess one of them It happened several times, but one of them that has been very memorable for me was Actually, it in the video I think, the highlight reel, where I m running a waterfall, I m in the green kayak and I slow it down in the video. Running that waterfall, we were there with a photographer and we kind of had to wait at the ~lip~ for like a couple of hours for him to get set up. And so the whole time of trying to just sit there calmly and be like ÔÇ£Okay, I m not even going to think about the waterfall. I scouted it, I know the line and I m going to nail the line.ÔÇØ type of thing, but then I had to really focus on, like zoning out and thinking about something totally different for the next couple of hours Because the longer I scout the waterfall and look at the waterfall, the more I what I call getting demons in my head, but the more I think of different possible outcomes, and then maybe after thinking of all the different possible outcomes a bad outcome comes into my mind, and I m like ÔÇ£Well, if I m already imagining bad outcomes then I don t want to run the waterfall anymore.ÔÇØ so I try to only think of the good outcomes.

But anyway, it was kind of this weird experience to zone out at the ~lip of this~ waterfall and just think of other stuff. And then when I did run the waterfall, it almost like hard for me to recall, because it like I paddled in, and then I knew the line that I wanted to do like, get close to the left but then my boat spun a little bit and I had to do this correction stroke and pull it back while I was dropping down vertical like, a lot of different boat control happening all at once. And I don t necessarily remember doing any of it, I just did it. There was never like an ÔÇ£Oh, sh**! I m not where I want to be, I need to correct this.ÔÇØ or ÔÇ£Oh, it would be better if I did this.ÔÇ£ It was just like I wasn t thinking, I just did it all and it was perfect.

Then afterwards I remember being like ÔÇ£Oh, what just happened? How did I do that?ÔÇØ Like, I did a lot of things in a very short period of time and I don t remember trying to do any of them, I just did it all. It was just one of those experiences that I guess I felt like I wasn t thinking, I was just reacting, but reacting so quickly.

That was one of the ones that was super memorable for me, but that happens quite often to a certain extent, where you just kind of react I guess and you re not necessarily not thinking necessarily like ÔÇ£Oh, I m going to put here and pull myself that way, or I m going to do this and that.ÔÇØ you just kind of do it. I don t know if that has to do with ~just several~ years of paddling, or if it some other thing in the brain, it kind of like just I don t know. There a lot of things that happen that always made me wonder, like ÔÇ£Oh, I wonder how you do that?ÔÇØ or ÔÇ£I wonder ~what actually happening?ÔÇØ Because sometimes it feels like my brain just shuts off and I’m better when it does.

It was a very unique experience where just everything felt all connected and I could do whatever I wanted, it was almost like if I imagined it would work. Everything was happening quicker and better and easier, and I don t know….a unique experience for sure. That probably the strongest time that I can really remember, but it happens quite often doing anything that ÔÇölike, what I consider technical whitewater, where I m nervous about a drop or a rapid or something like that, I frequently find that I kind of I don t know, I just I guess you can call it like you re in the zone, or you re just more in-tuned maybe because of Whether it fear or any of that that kicks in, or adrenaline, but sometimes the harder the whitewater the more I zone out and just react a little bit.

I keep saying reacting, and I don t know if that the right term or not, but I guess it just the word that I use because I m not necessarily thinking like ÔÇ£Oh, I want to drive my boat farther this way or that way, or boof the hole or whatever.ÔÇØ I kind of just do it all, almost as if I m on autopilot and a much better paddler is paddling my boat.


So what about your freestyle experiences?

Yeah, I was going to say that in freestyle it a bit different I don t know if it a different experience or what, or maybe just a different level of the same kind of experience, but there definitely times where a couple in particular that I can think of where I just had the best rides I could possibly have. I don t know if it ÔÇölike obviously I was training hard for those events and practicing a lot and was in good physical shape and all that stuff, but at the same time it a little different because you drop into the wave and you ve got 60 seconds or 45 seconds, depending on the competition and it was just like bam-bam-bam, like I would just do one move right after another, right after another.

I wasn t wasting time, I wasn t doing anything, but I was very aware of where I was on the wave exactly, just super in-tune with my boat, my edge control, the current, the flows of the wave itself, and it just felt like I was almost invincible, the same kind of thing where whatever I wanted to do I could do and I did it. Being that you re under a time limit for the competition, the more tricks you do and the harder the tricks the more points you get, so Yeah, I was able to do essentially everything that I wanted to do.


So what routines or preparation did you have prior to the comp that helped you get into flow?

Going into the competition I had a set routine that I wanted to do, but I hadn t necessarily ever completed it in the time frame before or even in practice. But it was just like I could just drop in and do whatever I wanted, and if I was in the wrong spot of the wave or something like that then I could just re-manoeuvre myself and I could get back into the right spot and continue going way quicker than normal. I guess a lot of it is just you re not wasting time thinking, you re just doing, which is pretty cool.

Both of them I was doing a lot of mental practice, just essentially doing the routine in my head. But a lot of it as well was just really trying to stay positive. In both situations there was a lot of pressure and a lot of people You re sitting in agony with all the rest of the people that are in finals, and there just this severe amount of stress in the air, you can just feel that everybody is stressed. For me, at the time it was like I had this bubble around me, and I would just be so happy and try to calm everybody else down. I d be like ÔÇ£Hey guys, no need to stress! This is so much fun!ÔÇØ and just really being super positive about the whole experience, and I think that same positivity then, when I would drop into the ~feature~, there was no stress about flushing or missing a trick or anything like that, and just I don t know, I just had this feeling like I know I m going to do it (Win World Championships).

Maybe that why I was also so positive at the time, or maybe that feeling came because of the positive outlook beforehand. But yeah, that It a very unique experience for sure. It a little bit like feeling invincible.



——————————– Nick explaining the disparity between flow and winning ————————————-

The first World Championships I ever did, I had a lot of really good rounds where I was winning the whole time, and then in the finals the wave changed for the very last ride, and I had At the time I was undefeated through the whole round, and I had this routine in my head that I was trying to do and I had never completed it, and then in my final ride of the event I completed it and I was just thinking like ÔÇ£Oh, I m untouchable nobody could touch that!ÔÇØ But, because the wave changed and it was a little foamier, some of the judges didn t like some of the tricks, and so I ended up in third. I guess it a different thing (flow) to your results Like, sometimes your results don t show, but the flow state still is there, if that makes any sense. Like, I could still tap into that same mindset, even though the results weren t the exact same.


——————————– Nick explaining why he endures such high risks and continues to love the sport ————————————-

It almost forces you to go into these fight, flight, freeze, or flow situations where Like, I was explaining before, once you peel out of an eddy and you re essentially approaching a rapid There is no turning back, you re in the lion den, you have to come out victorious, or something horrible is going to go wrong. I ve always explained when people ask why I love kayaking, I would explain that it either the love of nature, which is definitely a part of it, but a big part of it is the forced decision-making. You re forced into these situations to make extremely quick decisions. Like, river very different than a half-pipe, a half-pipe you ve got something solid where you re going to go down and you re going to come back up.

You can run the same rapid 100 times, and because water, the way it flows through a river and stuff like that, it never constant the only constant is that it constantly changing. So, even though you can pick a line and you re like ÔÇ£Okay, this is the line I m going to take.ÔÇØ the current might push you a different way, or something might just happen, and definitely A huge part of why I love kayaking is because of that forced quick decision-making, and it almost like the way you were explaining just the four What I m going to call the four Fs, the fight, flight, freeze, or flow situations. It like you re forcing yourself into these situations to be put into, to choose one of the four I guess.


——————————– End of interview ————————————-

We would like to thank Nick for his time and insight. We look forwards to following and helping Nick win Gold in the next championships.

For more information on Nick Troutman see our Flow Pros.