Tips from Ben Lawry
Training Basics
This is the first in a short three-part training guide. The purpose is to get you thinking about what you are doing. This section will cover the basic theory of Rest, Recovery and Aerobic Training. The second section will cover Anaerobic Training, and the third CreatinePhosphate and race preparation.
For me, training can be like a triangle.
Like all pyramids, if you do not have a good solid base, the top becomes unstable. In our case that leads to over training, injury, unhealthy weight loss, bad moods, etc.
Back to the basics -- Rest and Recovery (from the dictionary):
Rest; -- ease or inactivity after exertion
Recovery; -- to regain (health, etc.)
When does recovery change into aerobic training?
For people using a HRM (heart rate monitor) this division is right around 60 - 65% of max. This is very important because without enough R&R, performance will decrease. Cross training is a solution for some people, but this is a thin wire to walk because too much training is too much training! There are several easy ways to check if your recovery is adequate.
1. Resting Heart Rate - often on waking up. (If resting HR is elevated, one needs more rest!)
2. Too High / Low Heart Rate - during exercise.
3. Sickness and poor health.
4. Continued / decreasing poor performance.
Remember that it is always better to be a little under trained than a little over trained.
Aerobic Training.
Well over 50% of your training needs to be in this area. It is the bases of all of our races and health. A race that is 20 minutes long is 93% aerobic. So spend the time working on the energy system you are going to use most whilst racing.
Aerobic Conditioning
Aerobic Conditioning -- Heart Rate 65% of max. (NO MORE!)
The benefits are increased efficiency of stroke of the heart and paddle; increase glycogen stores, building capillary beds and very little damage to muscles through exertion. You can mix in some short pick ups during these paddles <20 seconds with huge breaks in between.
Aerobic Capacity
Aerobic Capacity - Heart Rate 80% of max. (No more and no less)
All of the benefits of above plus working closer to race pace. It is important to not go with a higher HR because you then go anaerobic, below 80% you teach yourself to paddle too slowly at the comfy rate that will not give you the maximum bang for your time.
This can also be reached by working out at 100% for 10 seconds then 65% for 20 seconds continuously for over 30 minutes at a time.
Anaerobic Training
The basic purpose of this training is to improve your muscles' function whilst there are higher levels of Lactic Acid in and around them. What this means in our case it that we will improve our capacity to paddle faster for longer due to the workouts we may do. We are also concerned with raising our anaerobic threshold therefore allowing us to stay aerobic for longer - huge benefit especially for the aerobic races we do.
This area is were most people get themselves into trouble. One might jump on the bike, do a workout, then go running and then paddle - all the time trying to keep up with their different pals that do those sports. With out sufficient recovery time between each exercise you are compromising every workout - get your recovery and rest! - if you want to go faster.
Anaerobic Conditioning
Anaerobic Conditioning -- Heart Rate around +85% of max.
This is your just above race pace intensity, the purpose is to improve your racing efficiency, both boat control and physically. It is obviously very important to spend time paddling at these speeds. Pacing is extremely relevant here; all the pieces should be done at the same speed so point to point works well do not start fast and slow down as the workout continues!
These intervals are done with less rest, usually 1/2 the working time; although this decreases the closer you get to competition. Also are workouts of sustained effort, 20 minutes on, 5 minutes off X2. To work specifically on elevatingyour ANAEROBIC THRESHOLD use a 3:2 ratio ON time to OFF time, e.g. 3 minutes on (85%) and 2 minutes off (65% paddling). It is most important to finish at the same level you started your workout at - hopefully just above race pace - use your recovery time wisely grasshopper.
Anaerobic Capacity
Anaerobic Capacity - Heart Rate around +90% of max.
Got to paddle fast. To go fast and to use it or lose it with no true speed in any waking / surfing race you are dead in the water. It is about balance, control and speed. We need all of these components at sometime or another in bursts that are above race pace to get us to where we want to go quicker. If you do not practice it you will never have it to use. These workouts are designed to produce Lactic acid in the cells - they hurt.
For these intervals to work a huge amount of time is needed to recover X2 the amount of workout time. This is most important because without a good recovery you slip back into a different workout that does not train the muscle cell to deal with large quantities of lactic acid - the whole point of this type of workout.
(2minutes on, 4minutes off) x (number) or 30 sec on, 1 min off, 1 min on, 2 min off, 1.5 min on, 3 min off, 2 min on, 4 min off, 1.5 min on, 3 min off, 1 min on, 2min off and finally 30 sec on, recovery warm down 10 minutes. These are classic workouts for this kind of training. Not something marathon racers need to do a lot of, but it is very important that we do it!
For all Workouts
Remember most of all - If you are not rested enough to do the work out in the correct ranges for the whole workout - you are wasting your time. Please do not teach yourself to paddle slower! Therefore adjust your workouts accordingly. If you too tired, do a recovery day - it is your body.
