TRAINING | SIMON RIVER SPORTS
On-the-Water Training Program for Adventure Racers
8 Week Cycle
This is a training program that assumes the following:
1. You are an adventure racer who will be racing marathon distances in double blade (kayak paddle) events regardless of the boat you will be racing the event in. (note: this training program can also be used by any paddler with limited time to train for a distance race).
2. You get on the water for a training session 3 times per week, water conditions permitting.
3. That it is a program based on an 8-week cycle, and the program is designed for you to reach optimum performance given time on the water and distance racing.
The 8-week cycle is divided into three sub-cycles:
1. Endurance: weeks1 and 2
2. Endurance and Tempo: weeks 3,4 and 5
3. Endurance, Tempo and Speed: weeks 6,7 and 8
Specific on-the-water workouts are grouped as:
A. Endurance
B. Tempo
C. Speed
Each sub-cycle contains the appropriate mix of A, B, or C workouts depending on the cycle and the objectives.
On-The Water Workouts
A. Endurance Workouts:
1. Long distance training of a minimum of 1.5 hours at 80% of max stroke rate (refer to stroke rate table below) excluding warm up and cool off. This 1.5 hours at 80% is to focus on technique (reach and rotation and legs) and rhythm of stroke.
2. Long distance training of a minimum of 1.5 hours at 70% of max stroke rate (refer to stroke rate table below) but add own speed-play as long as technique is not compromised. As in #1 the objective is to focus on technique (reach and rotation and legs) and rhythm of stroke.
3. Long distance training of a minimum of 1.5 hours including intervals of 3 x 10 min. at 90% of max (refer to stroke rate table below) with 5 min rest in between. As in #1 the objective is to focus on technique (reach and rotation and legs) and rhythm of stroke.
B. Endurance and Tempo
1. On-the-water minimum of 1.5 hours and include the following intervals:
Long pyramid of 2 x (3 min, 6 min, 10 min, 6 min, 3 min) 2 min rest and 10 minutes rest between pyramids. Intensity for intervals is 85% of max (refer to stroke rate table below). Focus on consistency of stroke tempo.
2. On-the-water minimum of 1.5 hours and include the following intervals:
Reverse ladder of 1 x (20 min at 70%, 12 min at 75%, 8 min at 80%, 4 min at 85-90%) 2 min rest in between. Focus on consistency of stroke tempo at all intensities.
C. Tempo and Speed
1. On-the-water minimum of 1.5 hours and include the following intervals:
Short rest interval training consisting of 5 x (8 x (15 sec on/ 15 sec off)), 5 min rest in between sets, intensity at 90% stroke rate. This workout is designed to help develop speed where short bursts are required in a race.
2. Starts (not necessary for all races, but good to have a handle on):
3 x 8 starts, 1st 8 from running start (boat moving at cruising speed), 2nd 8 from slightly moving boat, 3rd 8 from dead stop.
Starts
1st four strokes low and short to get boat up out of water
5-12 strokes bring paddle up to higher angle stroke to build speed of boat
25 + strokes transition to race tempo
Stroke Table
| Strokes per minute* |
Intensity |
| 90/min |
Max (100%) |
| 80/min |
90% |
| 76/min |
85% |
| 72/min |
80% |
| 68/min |
75% |
| 64/min |
70% |
*Note: Strokes are counted on each side. To count strokes over 15 sec, period count strokes and multiply by 4 times to obtain strokes per minute rate quickly.
8 Week Training Program by Cycle
| |
Cycle 1, Weeks 1 and 2 |
Cycle 2, Weeks 3, 4 and 5 |
Cycle 3, Weeks 6, 7 and 8 |
| |
Endurance |
Endurance and Tempo |
Tempo and Speed |
| Day 1 |
A1 |
B1 or B2 |
B1 or B2 or C1 |
| Day 2 |
A2 |
A2 or any other A |
A2 or A3 |
| Day 3 |
A3 |
B1 or B2 |
C1 |
| |
|
*In week 5 replace one B
with C1 |
*Finish all A workouts
with C2 |
In general:
1. Take the time to practice portaging at least once a week: running with a kayak or canoe, and getting in and out of the boat as quickly as possible.
2. In addition, practice with your tandem partner at least once per week if possible and place the emphasis on both paddlers staying IN STROKE the importance of which in terms of boat speed cannot be understated.
Note: drop Day 3 workouts only if you are training on the water less than 3 x per week.
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