The Science of Canoeing By Richard Cox

More documents

Recommendations

Info

Table 5.14: Various Sports and Their Predominant Energy Systems % Emphasis per Energy System Sports or Sport Activity ATP-PC and LA LA-02 02 Baseball 80 20 -- Basketball 85 15 -- Fencing 90 10 -- Field Hockey 60 20 20 Football 90 10 -- Golf 95 5 -- Gymnastics Ice Hockey 90 10 -- a) Forwards, defence 80 20 -- b) Goalie Lacrosse 95 5 -- a) Goalie, attack men defence, 80 20 -- b) Midfielders, man- 60 20 20 down Recreational sports 5 95 Rowing Skiing 20 30 50 a) Slalom, jumping, 80 20 -- downhill b) Cross-country Soccer 5 95 -- a) Goalie, wings, strikers 80 20 -- b) Halfbacks, linkmen 60 20 20 Softball Swimming and diving 80 20 -- a) 50m freestyle, diving 98 2 -- b) 100m (all strokes) 80 15 5 c) 200m (all strokes) 30 65 5 d) 400m, 500m freestyle 20 55 25 e) 1500m 10 20 70 Tennis Track and field 70 20 10 a) 100m, 200m 98 2 -- b) Field events 90 10 -- c) 400m 80 15 5 d) 800m 30 65 5 e) 1500m, 1 mile 20 55 25 f) 2 miles 20 40 40 g) 3 mile, 5000m 10 20 70 h) 6 miles (cross 5 15 80 country), 10000m i) Marathon -- 5 95 Volleyball 90 10 -- Wrestling 90 10 -- (From Fox and Mathews, 1974)
Knowing the pace one can sustain without excessive build up of lactic acid bringing one to a halt is the key to successful sprint and long distance racing (see p. 173). Frequently one observes sprint paddlers accelerating off the start line, setting a fast pace and fading badly within only a few metres from the finishing line. Similarly, one often witnesses a marathon paddler who executes a long fast burn half way through the race only to be caught up shortly after and eventually overtaken. Although psychological factors may also come into play (inability to tolerate the discomfort) the problem is that both these paddlers have allowed for an excessive build up of lactic acid, which has eventually retarded their speed. Acceleration demands digging deep into the energy reserves because doubling one's momentum demands not twice, but four times the energy to overcome the increased resistance. Dependency on the anaerobic metabolism to generate the required energy for intense effort also means that 18 times more glycogen will be used to produce the same unit of energy as when oxygen is present. In a long distance race, repeated efforts of intense activity will deplete the glycogen stores prematurely, causing the paddler to resort to fat metabolism (1), which as already noted, demands considerably greater volumes of oxygen to process it. For the marathon paddler the lactic system should be regarded simply as a start- up and/or back-up system. An important point for sprint paddlers to remember is that the large amounts of lactic acid accumulated in the muscle cells at the end of a race must be removed as soon as possible if further heats are to follow shortly. Research shows that active recovery facilitates lactic acid removal more rapidly than passive recovery. Thus, the sprint paddler is advised to paddle at approximately 50% effort for several minutes after the race has finished as part of the warm-down routine. The same principle applies to recovery between efforts in sprint type training. Most of these energy systems can be made to function more efficiently as a result of the training process. Although it is debatable whether the ATP content stored in the muscle cells can be increased significantly by training there is no doubt that the efficiency with which it is resynthesized can be improved. To train the alactic anaerobic system requires intensive bouts of activity lasting from 1 to approximately 10 seconds at maximum effort. For the canoeist this type of exercise might be 50 metre sprints from standing start, off the water it might be one bench press at maximum effort. By stressing the body in this way, the intention is to increase the ATP/PC reserves in the muscle cells and thereby extend the period for which it can operate by a few seconds. Some physiologists have argued that phosphocreatine reserves in the muscle cell can be increased by as much as 300%. To train the lactic anaerobic system demands intensive bouts of activity lasting from approximately 15 to 40 seconds at maximum effort. For the canoeist this type of training would include longer sprints up to 250 metres and may be from standing or travelling start. The effect of such training is twofold: to increase the level of buffers in the muscle cell which allow it to continue functioning with higher levels of lactic acid and to increase the tolerance of the paddler to the pain that is associated with lactic acid build-up. Training the lactic anaerobic system will also increase the force with which the blood is circulated around the body by strengthening the wall of the left ventricle of the heart and the density of the capillaries supplying the individual muscle fibres. This helps remove the waste products of metabolism more rapidly. The number of repetitions in a set and the number of sets performed to develop the lactic system should be fewer than those to develop the alactic system. Total volume of effort should not exceed 6 to 8 minutes as the lactic system is more demanding on the body and takes longer to recover. Periods of rest in between bouts of exercise must therefore be much longer. (]) Unless carbohydrates are consumed during the race (seep. 105)
Page 1 and 2:
1 The Science of Canoeing
Page 3 and 4:
3 Published by Coxburn Press Copyri
Page 5 and 6:
5 A Word about the Author Dr. Richa
Page 7 and 8:
Preface The impetus for this book c
Page 9 and 10:
athletics, rowing and swimming. Bil
Page 11 and 12:
List of Figures 2.1 Factors Affecti
Page 13 and 14:
7.11 Other Opportunities to Move Ah
Page 15 and 16:
Acknowledgements Discussions with m
Page 17 and 18:
Part A Introduction General introdu
Page 19 and 20:
Introduction to Factors Affecting p
Page 21 and 22:
An Introduction to Kinesiology The
Page 23:
Figure 3.3: The Differences Between
Page 26:
Trimming the canoe correctly is imp
Page 29 and 30:
The canoeing technique utilises the
Page 31 and 32:
Ball and socket joints allow a wide
Page 33 and 34:
Control of the muscle fibres is by
Page 36 and 37:
There are three types of muscle con
Page 38 and 39:
symmetrical halves. Forward and bac
Page 42 and 43:
Part B Factors Affecting Performanc
Page 44 and 45: (FromA.Toro,1986) (1) Here we shall
Page 46 and 47: (iii) View from Side 2. The Pull Ph
Page 48 and 49: Pushing too high with upper arm - o
Page 50 and 51: (iii) View From Side Coaching Tips:
Page 52 and 53: Table 4.1: Stroke Times and Percent
Page 54 and 55: The following tracings are taken fr
Page 56 and 57: Table 4.3: Paddle Positions and For
Page 58 and 59: Plagenhoef distinguishes between wh
Page 61 and 62: Neither paddler in figure 4.15 woul
Page 63 and 64: Acquiring Good Technique Teaching a
Page 65 and 66: Stretching exercises should be perf
Page 67 and 68: Research on canoeists confirms what
Page 69 and 70: Strength Training There are three b
Page 71 and 72: Because movement is involved and of
Page 73 and 74: 73 Table 5.3: Movements and Muscle
Page 75: Joint Hip Knee Ankle Movement Abduc
Page 78 and 79: Ideally, subsequent loadings should
Page 80 and 81: Power Development For the developme
Page 82 and 83: Since it takes time for physiologic
Page 84 and 85: Table 5.6 Example of an strength En
Page 86 and 87: Table 5.12 Characteristics of Isome
Page 88 and 89: Energy Metabolism in the same way,
Page 92 and 93: of carbohydrate liberates 36 moles
Page 96 and 97: Since the demands of lactic trainin
Page 98 and 99: More sophisticated electronic devic
Page 100 and 101: The volume of oxygen that can be ab
Page 102 and 103: Oxygen Uptake The volume of oxygen
Page 104 and 105: Methods of Training Given that ener
Page 106 and 107: Table 5.15: Guidelines for Writing
Page 108 and 109: Cat and mouse is simply two or more
Page 110 and 111: weight each day. Although some athl
Page 112 and 113: Minerals Like vitamins, minerals ha
Page 114 and 115: and physically and produce a dehydr
Page 117 and 118: Post-Competition Since the most eff
Page 119 and 120: The Nervous System The nervous syst
Page 121 and 122: (I) A placebo causes an improvement
Page 123 and 124: haemoglobin and red (oxygen carryin
Page 125 and 126: Perhaps rather neglected in the lit
Page 127 and 128: Understanding motivation demands ca
Page 129 and 130: Personality is often the key to exp
Page 131 and 132: Intelligence Another important psyc
Page 133 and 134: Systematically relax different part
Page 135 and 136: and become more deeply involved. Th
Page 137 and 138: Tactical and Strategic Factors A Fe
Page 139 and 140: Knowing that they can then afford t
Page 141 and 142: eserves of muscle glycogen. If it i
Page 143 and 144: Fig 7.1 Off the Start (i) 1000m (ii
Page 145:
If you get too far forward you will
Page 148 and 149:
Figure 7.7 Figure Position This pos
Page 150 and 151:
It takes considerable practice to b
Page 152 and 153:
You should remember that as you app
Page 154 and 155:
If you do wish to go for the lead a
Page 156 and 157:
Environmental Factors We have alrea
Page 158 and 159:
Other Factors There are undoubtedly
Page 160 and 161:
female, will never make a successfu
Page 162 and 163:
The extreme in mesomorphy is the cl
Page 164 and 165:
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 216 and 217:
2) Example of a weekly Micro-Cycle
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, ...
show all

The Science of Canoeing By Richard Cox

Create successful ePaper yourself

Delete template?

Save as template?