It’s fairly rare to get papers looking at paddlers and it’s also rare to get papers looking at very highly trained international athletes, so when you get both together it’s worth having a look. I came across four papers by Jesús García-Pallarés (plus various other collaborators) which all look at the training of the Spanish National Team from 2006 to 2008 (the ’06/’07 and ’07/’08 seasons). The focus varies between them but I thought they were worth looking at together. The first paper looks at the whole two year period and the others look at particular sections within those two years. All with the same group of paddlers.
I wasn’t expecting this to be such a long post when I started but to tie all four papers together it ended up being fairly long. Since one of the papers considers the whole two year period and the other three look at sections within those two years I’ve started off with that paper and then brought in the other papers to expand on the sections they each cover.
The paddlers in the studies had an average of 11 years training experience at an average age of 26 and paddled 4,415 km per year. All of the paddlers studied had been World Championships finalists. Two of them apparently won gold in 2008; since the only Spanish K2 to win was Saúl Craviotto and Carlos Pérez they must have been in the study! They won the 500 m K2, and Craviotto also won silver K1 200 m in 2012 and gold K2 200 m in 2016 (with Cristian Toro). His coach, Miguel García-Fernández, appears as an author on one of them. Not every day you get to study athletes like that.
Week 1st – 5th February 2017
Bike, 30 secs on /30 off *5*2
Smith Machine squats 90*5, 95*5, 100*5,4,4
B1: leg press, 3*15
B2: one armed seated row machine, 44*12,12,12 Continue reading
So much for staying healthy and uninjured! Last week I slipped while using a kitchen knife and sliced open the side of my finger. The long and the short of it is that I went a third of the way though a tendon and my left index finger is going to be splinted for six weeks. (Update: When I went back to get stitches out and talked to the nurse and physio they said that when the surgeon said I cut a third of it he meant the tendon splits in to three bits around the knuckle and I cut the bit on one side completely through. Also, they said four weeks in a splint not six.) The general guidelines say no sport for 10 weeks. It doesn’t look great for DW given that it is in just over 12 weeks, but I’m not going to rule it out yet. I didn’t go all the way through and it’s an extensor tendon so it’s not actively used to hold a paddle. Plus I’m generally fit and healthy so recovery times should be on the lower end of the estimates, hopefully. Continue reading
I see plenty of discussions about training sessions and programs but there’s some important subtitles of training that I don’t think get the time they always deserve. One of these is how much focus and concentration is put into sessions. It’s easy to just go through the motions when you’re training but I think it is important to be concentrating and to be present during the session. I’ve done many sessions where I paddled it but was thinking about other things. I’ve watched many others do the same. They aren’t completely wasted sessions but you don’t get as much out of them as you could.
You may well have heard of the idea that you need 10,000 hours of practice to get expert at something. It’s been distorted from the original research / idea but the key point really boils down to the fact that you can’t get good at something without deliberate practice. There’s a few components to deliberate practice but focusing on the task and getting feedback are key. Spend as long as you like pretending to practice but you won’t be anywhere near what you could have been with deliberate practice. Focussing on what you’re actually doing yield vastly better and faster results, as does performing drills and exercises that target areas you need to improve.
Getting feedback is very important. Without knowing if what you did was better or worse than before you can’t hope to improve it. Sometimes you can tell what’s happening yourself, maybe you changed technique and your time trial time improved or you lifted more weight (though you still have to make sure you actually notice it!). Other times you need someone else like a coach or training partner, for example to video technique or shout changes at you mid session. Continue reading
I’ve been posting a training blog / log but haven’t really covered any of the why behind the choices of sessions etc, but whenever I see someone’s training program (and I’ve got loads of snippets from various programs saved away) I always want to work backwards to what is driving the choices and overall structure, although it’s often nice to steal a session or two to add some new variations to your training. So here’s my best shot at breaking down the aims and thinking behind what I’m doing. Continue reading
As I said earlier this week in the intro post, I haven’t been training much for a while (certainly not consistently), so the last 6-8 weeks were really just aimed at getting back to training. Also, I started off weighing about 91 kg so I need to drop a few kgs: when I was racing, most of my best performances were at a bodyweight of about 87 kg and I was focussing more on sprint at that point so it probably makes sense to be a bit lighter for DW… hopefully low 80’s by the time of the race.
I didn’t have anywhere to keep my boat to begin with Continue reading
You’ve trained for months for a race, putting in hours of hard work and you want to deliver your best on the day; but what’s the optimal way to do it? Everyone has their own opinions and approaches but here are our thoughts. Backed up with copious amounts of trial and error and a sprinkling of science!
The type of race you’re doing will make a difference to your preparation but the general principles are the same, and hopefully you will get some help from coaches and other experienced paddlers. When thinking about the build up to a race, you can break it down into several phases, possibly starting a year or more before the race, but here we are going to look at the last week.
The week before
In the run up to an important race you want a period of easier training so that you don’t go into the race tired. This is known as a taper. Exactly how much you need to taper depends on the race, if you’re just doing a local club marathon race then you shouldn’t be resting for a whole week, one rest day just before is probably enough. This is because it’s more important to get a full amount of training in so you go faster months and years in the future. However, for more important races it is important to go into the race without being tired, and ideally having your form peak for the race.
Rest is important! You can’t make yourself go faster in the week before a race but you can definitely make yourself go slower. It almost certainly worth putting in a complete rest day 1-5 days before regatta. The exact sessions in a taper period can vary quite a bit, but hopefully you have a coach or some experienced training partners helping you set a program but the main point is to be reducing your training volume, so that the sessions are easier to recover from. We would strongly suggest reducing the volume but not the intensity of sessions as this allows you to keep your speed and keep you feeling sharp. For instance, if you normally have 8 * 4 minutes on a Monday you could reduce that to 4 * 4 minutes with 4 * 1 minutes at the end. Adding some extra speed work and starts might be a good idea in the taper period. This week is also a good time to get out in any crew boats you are racing. Continue reading