ThePADDLER 94
Top tips
for building paddle fitness include putting some structure to the training instead of a ‘ lilly dip ’ gentle paddle . For example , here are some of the training plans and structures we have used :
Fartlek is a common training style with runners and is the Swedish word for ‘ Speed play ’, altering speeds . Typically this means working hard for a set period and then a slower pace and then repeating this . So it could be two minutes on , one minute slower pace , two minutes on and then one minute slower pace and so on . We often used this training style in racing kayaks ( K2s and C2s ) training for the DW and the YRQ .
Interval training – similar to Fartlek , but this involves working hard and then stopping for complete rest so for example , five minutes at 80 % of max , two minutes rest , five minutes at 80 % of max and then rest . This helps with fitness recovery times and training your body to cope with endurance and stamina .
Pyramid training – this is a stepped approach to training by increasing the intensity of training by building the length and or intensity of training , so in this instance , it could be perhaps one minute on , one minute off , two minutes on , one minute off , three minutes on and one minute off . We often used this for sprint training on the pitch for canoe polo , making sprints up and down the pitch . We also did this with increased reps of the pitch length at max output .
TOP TIP : make a plan for your training sessions Resistance training – this is a different style of training where the increase in resistance on the water such as a heavily laden craft , tennis balls on an elastic strap ( on slalom kayaks to increase drag ), a parachute to drag in the water . This increases the load . It was a real shock to launch a heavily laden sea kayak for a long-distance paddle on some expeditions .
Aerobic fitness – the development of aerobic capacity through high-intensity training to build VO2 max , the ability to consume and utilise oxygen . Of course , beyond this , the body switches from aerobic ( 100m / 200m sprints ) to anaerobic after a specific distance duration , e . g . 500m and above . You can test this with the ‘ talk test ’ whereby after exercise if you can talk lightly , you are still in your aerobic conditioning zone .
Heart rate – raising your heart rate – There is much written about completing at least 30 minutes of physical activity three times a week to reduce heart disease . This is the Sport England measure for physical activity . To add a little bit of citizen science to this , you can use heart rate intensity to map out your training and make it more effective . Your resting heartbeat is a good measure of fitness and recovery rate back to resting ; this is also helpful . Training at different intensities will help you achieve better results . Your maximum heart rate alters with age , and you can link your training goals and gains to training in these bands : l Low intensity : 40-50 % of max getting moving , low intensity , short sessions , suitable for beginners . l Moderate intensity : 50-70 % cardio sessions , at least 50 mins total with 10 min sets . l Very high intensity : 70-85 % high-intensity sessions , burns more calories , improves VO2 Max . l Maximum effort : 85 % -100% not sustainable for long periods , helps overall capacity to push the system .