The Science of Canoeing By Richard Cox

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2) Example of a weekly Micro-Cycle for an international Marathon Paddler during the General Preparatory Personal Day Time Type Of Training Energy System Emphasised Mon AM 5 Miles Steady State Paddle O2 PM 5 Miles Steady state run or cycle O2 Tues AM 3-5 miles fast continuous paddle LA/O2 PM Weight Training Strength Endurance Wed AM 10-12 miles steady state paddling O2 PM Rest - Thur AM 5 Miles medium continuous swim O2 PM Weight Training Strength Endurance Fri AM Rest - PM Rest Sat AM 5 Miles fartleck paddle O2 PM 5-6 miles long interval training Strength Endurance Sun AM PM 15 miles steady state paddling concentrating on technique O2 3) Example of a Weekly Micro-cycle for an international Sprint Paddler during the Specific Preparatory Period Day Time Type Of Training Energy System Emphasised Mon AM 5 Miles Steady State Paddle or Swim O2 PM Interval Training LA/O2 Tues AM 5 Miles Steady State Paddle or run O2 PM Weights Session Power Wed AM 5 Miles fartleck paddle on the water O2 PM Repetition training on the water LA/O2 Thur AM 5 Miles steady state paddle O2 PM Circuit training Strength Endurance Fri AM Rest - PM Rest Sat AM 5 Miles steady state paddle O2 PM Short interval training ATP/PC Sun AM Rest - PM Repetition training on the water or time trials LA/O2
4) Example of a Weekly Micro-cycle for an international Marathon Paddler during the Specific Preparatory Period Day Time Type Of Training Energy System Emphasised Mon AM 5 Miles Steady State Paddle O2 PM Long Interval Training on Water O2 Tues AM 5 Miles Steady State Run O2 PM Repetition training on the water LA/O2 Wed AM 5-8 Miles Steady State Paddle O2 PM Circuit Training Strength Edurance Thur AM 5-8 Miles Steady State Paddle O2 PM Short Interval Training on the water LA/O2 Fri AM Rest - PM Rest Sat AM 5 Miles steady state paddle O2 PM 5 Miles Time Trial O2 Sun AM Rest - PM 15 Miles Steady State Paddle including Portaging O2 5) Example of a 2 Weekly Micro-cycle for an Internataional Sprint Paddler during the competition period Day Time Type Of Training Energy System Emphasised Mon AM 12-15 Miles Slow Continous paddle O2 PM Weight Training Strength Endurance Tues AM PM Short Interval Training LA/O2 Wed AM 5 mile Fartleck training ATP/PC,O2 PM Weight Training Power Thur AM PM Short Interval Training LA/O2 Fri AM Short Repitition Training – emphasis on ATP/PC Correct Starting Technique Sat PM AM PM Rest Sun AM PM Time Trial LA/O2 Mon AM 10 Miles Steady State in Crew boats O2 PM Weight Training Strength Endurance Tue Repetition Training (Over Race Distance) LA/O2 Wed 5 Miles Steady State Paddle O2 Thur Repetition Training (Shorter than Race LA/O2 Distance) Fri Rest Sat Racing Sun Racing Nb. Note Taper to 1 session per day
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1 The Science of Canoeing
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3 Published by Coxburn Press Copyri
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5 A Word about the Author Dr. Richa
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Preface The impetus for this book c
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athletics, rowing and swimming. Bil
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List of Figures 2.1 Factors Affecti
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7.11 Other Opportunities to Move Ah
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Acknowledgements Discussions with m
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Part A Introduction General introdu
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Introduction to Factors Affecting p
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An Introduction to Kinesiology The
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Figure 3.3: The Differences Between
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Trimming the canoe correctly is imp
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The canoeing technique utilises the
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Ball and socket joints allow a wide
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Control of the muscle fibres is by
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There are three types of muscle con
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symmetrical halves. Forward and bac
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Part B Factors Affecting Performanc
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(FromA.Toro,1986) (1) Here we shall
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(iii) View from Side 2. The Pull Ph
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Pushing too high with upper arm - o
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(iii) View From Side Coaching Tips:
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Table 4.1: Stroke Times and Percent
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The following tracings are taken fr
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Table 4.3: Paddle Positions and For
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Plagenhoef distinguishes between wh
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Neither paddler in figure 4.15 woul
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Acquiring Good Technique Teaching a
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Stretching exercises should be perf
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Research on canoeists confirms what
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Strength Training There are three b
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Because movement is involved and of
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73 Table 5.3: Movements and Muscle
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Joint Hip Knee Ankle Movement Abduc
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Ideally, subsequent loadings should
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Power Development For the developme
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Since it takes time for physiologic
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Table 5.6 Example of an strength En
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Table 5.12 Characteristics of Isome
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Energy Metabolism in the same way,
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of carbohydrate liberates 36 moles
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Table 5.14: Various Sports and Thei
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Since the demands of lactic trainin
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More sophisticated electronic devic
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The volume of oxygen that can be ab
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Oxygen Uptake The volume of oxygen
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Methods of Training Given that ener
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Table 5.15: Guidelines for Writing
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Cat and mouse is simply two or more
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weight each day. Although some athl
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Minerals Like vitamins, minerals ha
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and physically and produce a dehydr
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Post-Competition Since the most eff
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The Nervous System The nervous syst
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(I) A placebo causes an improvement
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haemoglobin and red (oxygen carryin
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Perhaps rather neglected in the lit
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Understanding motivation demands ca
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Personality is often the key to exp
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Intelligence Another important psyc
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Systematically relax different part
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and become more deeply involved. Th
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Tactical and Strategic Factors A Fe
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Knowing that they can then afford t
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eserves of muscle glycogen. If it i
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Fig 7.1 Off the Start (i) 1000m (ii
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If you get too far forward you will
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Figure 7.7 Figure Position This pos
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It takes considerable practice to b
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You should remember that as you app
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If you do wish to go for the lead a
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Environmental Factors We have alrea
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Other Factors There are undoubtedly
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female, will never make a successfu
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The extreme in mesomorphy is the cl
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Figure 9.4: C hart for Plotting Som
Page 166 and 167: Table 9.5 Descriptive Analysis for
Page 168 and 169: alance problem may place a high pri
Page 170 and 171: exceptionally light person can usua
Page 172 and 173: stroking and stop on the opposite s
Page 174 and 175: Since one has no choice over inheri
Page 176 and 177: Part C Planning, Administering and
Page 178 and 179: preparation before the main competi
Page 180 and 181: work. For the marathon paddler, the
Page 182 and 183: In the competition period, the grap
Page 184 and 185: phenomenon especially amongst marat
Page 186 and 187: Note that an endurance base is esta
Page 188 and 189: exercise lactic acid concentrations
Page 190 and 191: psychological manifest themselves o
Page 192 and 193: Men ((ml/kg/)min) Endurance Sports
Page 194 and 195: Canoeists often develop lower-back
Page 196 and 197: Phase 0 No pain or soreness Phase I
Page 198 and 199: Tyldesley, B. and Grieve, J.I. Musc
Page 200 and 201: Burke, E. J.(ed), 'Toward an Unders
Page 202 and 203: Heller, J. Euro, V. and Kuta, M., `
Page 204 and 205: Zuti, W., 'Heat Stress, Conditionin
Page 206 and 207: A guide to effective coping with in
Page 208 and 209: Appendix Seven Relaxation Technique
Page 210 and 211: Major Group 4 - THE LEGS AND FEET A
Page 212 and 213: Cue Words and Breathing You can tie
Page 214 and 215: Appendix VIII Pre-Competition Quest
Page 218 and 219: 6) Example of a 2 Week Micro-Cycle
Page 220 and 221: (4) Examples of O2 Sessions for Int
Page 222: On-the-water training sessions, ...
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The Science of Canoeing By Richard Cox

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