Creating a Training Program

Writing a training program can often seem a complex task, yet there are some simple rules which you can follow, making it less so. This is a very basic outline which may help you on the path to better understanding the process.

 

For more in-depth information check out 'The Barton Mold' by author William T. Endicott and originally published by USA Canoe Kayak which documents 2 time USA Olympic Gold medalist [and accomplished OC6 paddler] Greg Barton's views on the following; 

 

 

 

 

 

 

 

 

Periodizing the Year

Training Principles

Physiological Principles 

Race Day

Epic Kayaks 

 

Periodisation Concept

Periodisation has become a term that can confuse paddlers and coaches alike. Think of it 'simply' as planning your season around different phases of time. Each phase targeting specific goals [events] appropriate for that stage of the season. Indeed, preparing your training phases backwards from your events is often the easiest way to approach the task.

 

For example, we can break up the year into various phases such as;

General Preparation 6 – 8 week

Specific Preparation 10 – 12 weeks

Pre-Competition 6  - 8 weeks

Competition 1 – 3 weeks

Taper 1 – 3 weeks

Transition Phase Off Season

 

[See sample 8 week Pre-Comp / Comp training schedule] 

The general and specific preparation phases usually comprise the majority of the season and are used to develop the qualities that are fundamental to performance later in the season ie. Develop a sound base.

General Preparation

The general principles of this early season phase are:

Volume (kms) – long slow paddles gradually emphasising endurance fitness and technique.
Intensity will vary from low to medium.
Paddling specific stoke drills.
Learning new skills, paddling different seat positions.

Specific Preparation

The aim of this phase is to develop race or stroke specific performance and technique.

The general principles are:

Volume is gradually increased then gradually decreased.
Intensity is increased as volume decreases.
Paddling becomes stroke and/or event specific.
Technique is still emphasised.
Resistance training introduced ( on and off the water )
An aerobic threshold work load introduced – more sprint sets.
Longer time trails – one per week.

Pre-Competition

The main objective of this phase is to gradually increase intensity to race specific pace. Some anaerobic threshold work will have been introduced in the specific preparation phase and the pre-competition phase will act like a bridge between this work and the higher intensity race pace work. The general principles of this phase are:

Prepare body to start doing race pace work.
Increased anaerobic threshold training.
Introduce high intensity as volume decreases.
Develop psychological skills.
Small tapers are made for regattas.
Competitive experience is gained through regattas.

Paddling specific examples of work here are lactate tolerance sets, quality anaerobic threshold sets, race pace work, long sprint sets while allowing for recovery with easy paddles and stroke drills.

Competition Phase

The competition phase is the final stage leading up to major championships. This stage will therefore contain much higher rating, high intensity work to ensure that the body is prepared physically, technically and psychologically on race days. The general principles of this phase are:

Long recoveries between quality sessions.
Race specific work, including warm up practices.
Volume is decreased but intensity maintained or increased due to felling better as a result of longer recoveries.

Taper

The final phase of the training program focuses on tactical and psychological aspects and incorporates 'tapering' of the training load to allow for peaking to occur in the final week or two. The general principles of this phase are:

Most athletes/paddlers who are larger muscled generally need longer tapers.
The older the paddler the longer the taper.
The longer the build up the longer the taper.
The shorter the race the longer the taper, the longer the race the shorter the taper.
Rest intervals are increased during and between sessions.
Intensity is to be maintained or increased due to feeling good as a result of increased rest.
Very important that nutrition is controlled to account for drop in kilometres padding/training, etc.

Transition Phase

A transition phase usually follows the last race/regatta and is characterised by resting or low intensity and cross training. It is a good idea to get out of the boat for a while and do something different but not too much.

Give mind and body a break
Low training volume
Out of boat cross training
Drinking copious amounts of alcohol