The Science of Canoeing By Richard Cox

Methods of Training
Given that energy production can be increased as a result of the training process, what types of training best
develop each of the different systems described?.
A number of training concepts are now outlined, some of which can be used to develop one or a combination of
the energy systems described by adjusting the duration or effort, level of intensity and period of recovery. Just
as the movements employed by the training exercises must be specific to the actions employed in performing the
sports technique (see p. 65), so too must be the duration and intensities of the training effort. To recap, the
ATP/PC of alactic energy system is developed by working at maximum and near to maximum effort for periods
of 5 to 15 seconds. The lactic anaerobic system is developed by working at high intensity for periods of 15 to 50
seconds and the aerobic or O2 system by working at lower intensity but for periods in excess of three minutes.
Slow Continuous Paddling
Slow continuous paddling refers to canoeing comparatively long distances at a comfortable slow pace. During
this type of paddling, the muscles are working aerobically and the heart rate will be approximately 130-150
beats per minute. One will be working at only about 50-70% of one's maximum oxygen uptake. Breathing
responses will be reasonably comfortable. One should not be gasping for breath but capable of holding a
conversation.
Medium-Paced Continuous Paddling
Medium-paced continuous paddling is a compromise between long, slow distance paddling and fast continuous
paddling. The heart rate should be approximately 140-160 bpm and one will be breathing more frequently and in
greater depth than during long, slow continuous running. One should not be gasping for breath but capable of
exchanging a few words every now and then.
Fast Continuous Paddling
Fast continuous paddling is a much harder type of training and should only be tackled when the athlete is fully
fit and even then not too frequently or for too long because of the fatigue which will be encountered. With this
sort of training the heart rate will be approximately 160-180 bpm and the paddler will be using 70-90% of
his/her VO2 max. S/he will not be capable of holding a conversation.
Fartleck
Fartleck training, also known by its literal translation 'speed play', is a type of training consisting of alternate fast
and slow paddling, usually according to how one feels, or changing terrain (e.g. through differing depths of
water).
Interval Training
Interval training consists of paddling a specified number of distances in a given time, with short recoveries or
rest periods. The basis for interval paddling is that when bouts of heavy work are interspersed with short rest
periods, the total amount of quality work can be greatly increased beyond that which might be achieved during a
single continuous bout at the same intensity of effort.
The intervals of work and recovery periods are adjusted in duration and number to suit the objective of the
training and the level of fitness already achieved by the athlete.