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Tips from the Pros For me, training can be like a triangle.
Like all pyramids, if you do not have a good solid base, the top becomes unstable. In our case that leads to over training, injury, unhealthy weight loss, bad moods, etc. Back to the basics -- Rest and Recovery (from the dictionary): Rest; -- ease or inactivity after exertion Recovery; -- to regain (health, etc.) When does recovery change into aerobic training? For people using a HRM (heart rate monitor) this division is right around 60 - 65% of max. This is very important because without enough R&R, performance will decrease. Cross training is a solution for some people, but this is a thin wire to walk because too much training is too much training! There are several easy ways to check if your recovery is adequate. 1. Resting Heart Rate - often on waking up. (If resting HR is elevated, one needs more rest!) 2. Too High / Low Heart Rate - during exercise. 3. Sickness and poor health. 4. Continued / decreasing poor performance. Remember that it is always better to be a little under trained than a little over trained. Aerobic Training. Aerobic Conditioning Aerobic Conditioning -- Heart Rate 65% of max. (NO MORE!) The benefits are increased efficiency of stroke of the heart and paddle; increase glycogen stores, building capillary beds and very little damage to muscles through exertion. You can mix in some short pick ups during these paddles <20 seconds with huge breaks in between. Aerobic Capacity Aerobic Capacity - Heart Rate 80% of max. (No more and no less) All of the benefits of above plus working closer to race pace. It is important to not go with a higher HR because you then go anaerobic, below 80% you teach yourself to paddle too slowly at the comfy rate that will not give you the maximum bang for your time. This can also be reached by working out at 100% for 10 seconds then 65% for 20 seconds continuously for over 30 minutes at a time. Anaerobic Training Anaerobic Conditioning Anaerobic Conditioning -- Heart Rate around +85% of max. This is your just above race pace intensity, the purpose is to improve your racing efficiency, both boat control and physically. It is obviously very important to spend time paddling at these speeds. Pacing is extremely relevant here; all the pieces should be done at the same speed so point to point works well do not start fast and slow down as the workout continues! These intervals are done with less rest, usually 1/2 the working time; although this decreases the closer you get to competition. Also are workouts of sustained effort, 20 minutes on, 5 minutes off X2. To work specifically on elevatingyour ANAEROBIC THRESHOLD use a 3:2 ratio ON time to OFF time, e.g. 3 minutes on (85%) and 2 minutes off (65% paddling). It is most important to finish at the same level you started your workout at - hopefully just above race pace - use your recovery time wisely grasshopper. Anaerobic Capacity Anaerobic Capacity - Heart Rate around +90% of max. For all Workouts Remember most of all - If you are not rested enough to do the work out in the correct ranges for the whole workout - you are wasting your time. Please do not teach yourself to paddle slower! Therefore adjust your workouts accordingly. If you too tired, do a recovery day - it is your body.
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Ben Lawry Ben has been teaching kayaking for over 10 years. He has taught on 4 different continents and is an American Canoe Association (ACA) Instructor Trainer (IT) in sea kayak, white water, and surf, and is also a British Canoe Union (BCU) coach. He has been paddling for over 25 years and competed in sea kayaks,sprints, canoe and kayak marathons, outriggers, surf ski, slalom, wildwater and rodeo. Ben enjoys staying current by taking clinics from international level coaches as often as possible. Qualifications Recent Achievements
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