PAT'S PAGE~~Online Coaching
Welcome to Pat's Training Page!
This year, I want to give everyone a chance to improve their paddling as well as get together for some good camaraderie. One evening a week, we will gather on the river at Veteran's Memorial Park (on Northside Blvd. (or Pleasant Avenue where it crosses Ironwood) across the street and west of IUSB) for an informal, fun, yet challenging workout.
The format will be individual time trials. The start order will be from slowest to fastest. Paddlers/rowers will start 1-5 minutes apart, paddle/row a ~20-~50 minute loop. Times will be kept from week to week and start positions adjusted each week.
Here, I want to put down some general advice on what you should be doing to prepare for Paddlefest as well as the other canoe and kayak races in the area.
February-MarchLSD (Long Slow Distance): run, ski, swim, paddle
Weights: high reps, light to medium weight
The key here is to condition your body to be able to handle the higher level of training to come in the Spring. The better you build your base now, the harder you can train later.
For the LSD, keep your workouts aerobic so your body learns to burn fat more efficiently. In the boat, work on technique.
April-May
Here, we need to start getting on the water regularly to develop the specific paddling muscles. Work on technique. Be strict with yourself because every stroke counts!
Long intervals: (15 minutes on - 5 minutes on) once weekly with only as much rest as is needed. (This is up to the individual's level of fitness 5-1 minute working toward less rest as fitness improves.)
Steady Workouts: Go out for steady workouts just past conversation level, i.e. if you can carry on a conversation, go a bit harder. Be consistant for 20, 40, 60 minutes as you can. Don't forget to keep good technique and river position in mind at all times! Running should continue as much as time allows.
Time trials in South Bend start in April. Take advantage of this time to learn more about how to paddle/race. A time trial a week is also a great way to build your stamina, i.e. the ability to go hard for an extended period of time.
Weight Training: Weight training will most likely fall off as time is put toward the water--once a week will do okay for maintainance.
May-June
Keep up the regular paddles; 40, 60,...120 minutes as just above a conversational pace. Use some occasional bouts of hard paddling interspersed to break up the monotony. Prepare yourself for racing through shallows or dealing with break-aways, buoy turns, and portages.
Intervals: Use intervals of 5-1 minutes with ever decreasing rests of 2 minutes to 30 seconds.
Keep good techinique and river position in mind at all times!
Time trials are now very important. You must train your body to go hard for 10, 15, 20,...45 minutes. your body and your mind don't want to keep going....time trials will help ou be able to go harder longer at times when no one wants to.... = leaving others behind!
July and Beyond
Keep up the good work. Intervals once a week. Time Trials once a week. Long paddles on weekends without races. During weekends with races, try to do as many races as you can. If it is a short race, less than 2 hours, consider doing two runs.
**Have Fun!!
