BNTS Winter Training 2002/03
WATER - Overview
October - March
- Development of specific aerobic capacity
- Long duration low intensity (Pulse Rate 130-160/70), 70% of max capacity of work
- A lot done at low rate to aid the development of movement pathways, encouragement of good technique, and power,
- Mixed with aerobic interval training, 3-4 min duration, Short rest. Work within threshold limits. Set Time trials.
Water Work - Systems
On the water the basic aim should be to:
- Improve technique.
- Increase the aerobic paddling ability of the athlete.
- Increase power.
You have three main energy systems in the body.
Simplified
* The CP system, which works at max intensity for up to 10 seconds. Energy store in the muscles needs 3-4 min to be replenished.
* Trained by short bursts at max rate /intensity. You need full recovery.
This is normally done in the summer 4-5 weeks before major events. It is top end speed/ the start. There is however a school of thought that you should put in a session at regular intervals during the winter to prevent you getting slow.
Anaerobic system 10 sec-2min
Med to high intensity. E.g. at High intensity 35-40 seconds
Aerobic system
Low to med intensity
The aerobic /anaerobic systems are the other to sources of energy.
* We use the aerobic system all the time. Breath in oxygen this goes via the lungs heart blood stream to the muscles.
* If the body cannot provide enough oxygen to relevant muscles, then these muscles start using the anaerobic systems.
* This leads to the production of the by-product, which is called lactic acid, something that everybody is familiar.
How do we train these systems which form 95% of the race?
Aerobic system.
In canoeing /dragon boat racing we are in fact only using small muscle groups.
* It is almost impossible to overload the VO2 system. (E.g. how big a heart/lungs you have)
* The limiting factor is the ability for enough oxygen to get to the muscle. The main physiological effect you are trying to produce therefore is to increase the capilurisation around the muscles.
* This is done by paddling miles and miles, at a low to med intensity.
Anaerobic
Short burst 30 sec-2min, with enough rest to allow enough recovery to maintain the desired intensity. This gets a bit complicated. We will go over this in greater depth when we need to train this system. It takes only 6-8 weeks to build up lactic tolerance. So there is no point in doing it now.
The aim in the winter is to improve the aerobic capacity of the muscle, local muscular endurance.
A.T. move up over the winter.
Pulse rate
Time
If you can improve the oxygen supply to the muscle then you can off set the point at which you have to start working anaerobically.
High levels of lactate in the muscles actually prevent the enzymes that are involved in aerobic supply of energy. This is important with regard to pacing.
Winter Water Work - practice.
Low rate low intensity work
This offers the opportunity to improve the basic technique at low rates. Especially maximizing the EFFECTIVE LENGTH OF STROKE.
Training Sessions
Each training session should start with 5 mins light paddle low rate. Focus on getting the shape of the stroke correct.
All the sessions in the schedule are based on maximizing distance per stroke. Therefore we must have maximum work whilst the blade is in the water, with a slow recovery making sure full rotation and reach is achieved. A simple tip is to put some tape on your boat to make sure you hit the correct stroke length throughout the session.
Some paddlers use bungees for resistance on the boat. These should be used mainly for speed work - mostly during the summer months. As a result, speed sessions using a bungee have not been added into the winter schedule as we are focusing on technique and aerobic base fitness during this phase. However, it is good to add one of these sessions in to your weekly schedule every now and again .
Important: If you plan to do a speed session , It is vital that you maintain the same speed of movement with a bungee as you do without.
i.e If you normally rate at 75 spm on a 500m time trial, then for speed work, you must achieve 75 spm (for 45 second bursts ) with a bungee, whilst maintaining the same length of stroke. Leave at least 90 seconds gap between each burst of 45 seconds. If you cannot maintain your normal stroke rate or length of stroke with a bungee over 45 seconds, then get a smaller bungee. Do not do any more than 45 second bursts, otherwise you will start to train other systems.
Before attempting a speed session remember to test yourself first over 500m to determine what your normal race pace is (strokes per minute) without a bungee.
Water assessments / Time trials
Assessments will be conducted in O1's
These will be timed 3 x2000m runs with 3 minutes turn around time.
Time trials will be conducted at Batchworth in O1's
There will be 2 x 500m timed runs with a minimum of 1 hour between each run.
Land based tests will be conducted after you have finished assessments or time trials on the water
Land Training - overview
Duplication of paddling action vital.
Power development vital
Flexibility development is vital
Also we would like you to include exercises based around core stability for injury prevention.
Core stability sessions.
These should form a major part of your warm up and cool down. It is critical that both flexibility and stability are a part of your session and are not just added on. (Reason for this is that these are often the elements that get left out if time is short.)
October-December
* Hypertrophy - weight 50-60% max 10-15 reps ( should be near to failure) 4 sets One min rest between sets
January-March.
* Power 40-50% 8-10 reps with explosive contraction 4 sets full recovery transition with power endurance in March.
Mid March -April
* Power-endurance 40% weight. Pairs of similar exercises, 6-10 per exercise.
Information