Training session ideas

Zuppy

As someone here pointed out, racers are in short supply. In a bid to generate some discussion I thought I would start a thread.

Thetonynator suggested this one;
"As for the sessions . .well you can't beat a good old 8 down to 1!!!"

Mine is 2k repeats. 3-4 mins off between each but 'off' doesn't mean stop, but light paddling, anything just keep moving.

Any other ones?

thetonynator

Todays was 4x4', 3x3', 2x2' 1x1', 1' rests.

Zuppy

Drills for me. Need to work on the trunk rotation. Nice and slowly. Balance and rotate.

ec18

is that 4 sets of sprinting for 4 minutes :S

Zuppy

Four times each four mins long.

And sprinting is probably the wrong word as you can't last anaerobicly that long. Moving very fast so that you can maintain a constant pace for all four reps.

It's a very tough session.

MugMugs

ZuppyLurk wrote: »

Four times each four mins long.

And sprinting is probably the wrong word as you can't last anaerobicly that long. Moving very fast so that you can maintain a constant pace for all four reps.

It's a very tough session.

What kind of distance lads ?

Zuppy

MugMugs wrote: »

What kind of distance lads ?

It is not a question of distance. It is more about the sustained effort over the time. (if that makes sense).

You may paddle further in 4 mins than I would but both our distances would be affected by water and boat design (not only). Is it four mins upstream which you get you maybe 0.7km or 4 mins downstream and your nearly a full km. This is why doing efforts in this session is measured by time. You can do the same session anywhere in any boat. Playboat or k boat.

Zuppy

I forgot about this thread.

5-10min warm up then set the timer.
At the top of every minute 15sec all out. The 45sec is not recover but maintaining your 10km pace pace (k boats)
6-8 repeats to start with.
Then an extended cool down or in my case a 5 km at 60% effort.

I call it Surge training. Chasing down breaks.

MugMugs

Long way from a K paddler but might try the process. Need to something for the descent.

thetonynator

Zuppy wrote: »

I forgot about this thread.

5-10min warm up then set the timer.
At the top of every minute 15sec all out. The 45sec is not recover but maintaining your 10km pace pace (k boats)
6-8 repeats to start with.
Then an extended cool down or in my case a 5 km at 60% effort.

I call it Surge training. Chasing down breaks.

Bet that hurts!:eek:

I'd be a fan of 4x1000m sprints, flat out. Up to 10 mins rest between them.

Zuppy

Just a pity I don't put in the time and actually get faster.

robd

Paid the price in the lower liffey for not doing the sprint training. It helps to build the core muscles and anaerobic fitness. Most of my training has been long paddles at 70-80%. Died a death on the lake with strong winds and waves which made steering difficult. Bow kept nose diving.

To say we weren't race fit was an understatement.

Got into race better towards end of lake and on river sections when we got rhythm going and aerobic fitness kicked in.

leftism

Here's one for yiz in the run-up to the Liffey!

3 x 5mins (with 10 mins rest between each)

The entire 5 mins is broken down into 10 secs on/ 10 secs off.

Do the 10 secs on as hard as humanly possible!

Absolute killer session!

Enjoy!

Zuppy

Or just a flat, easy 15km.
Gentle and relaxing....

Zuppy

Haven't sat in my k boat in awhile but due another burst at it. Going to write up some of these sessions so if you have more to add.... :-)

Also there doesn't seem to be many training plans out there on the web. Anyone got any nice links?

Also after warm up. 2 km repeats with a turn halfway (180•) 3-4 mins recovery between each rep. Cool down.

Zuppy

How about a pyramid to revive this thread ?

A minute recovery after each interval
1/2/3/4/5/4/3/2/1 min

K_1

Zuppy wrote: »

How about a pyramid to revive this thread ?

A minute recovery after each interval
1/2/3/4/5/4/3/2/1 min

Bit short though, go up to 6 or 7!!!

Zuppy

K_1 wrote: »

Bit short though, go up to 6 or 7!!!

:-) fine for you fit people.

K_1

Zuppy wrote: »

:-) fine for you fit people.

Only one way to get fit!

kanuheist

Yeah, 25 min work is way too short....

Should be up around the 40 min + mark for that type of session

Zuppy

kanuheist wrote: »

Yeah, 25 min work is way too short....

Should be up around the 40 min + mark for that type of session

The speed work would only be 25-35 mins the session would have a warm up and cool down at least. And generally I would try and do technique drills in most sessions so add another 10-15 mins minimum. So this session is now over an hour long. And that is with a short warm up and cool down.

Zuppy

K_1 wrote: »

Only one way to get fit!

I think I will start slowly :-)
But your right 7/8 mins at least for you fit people.

kanuheist

I meant 25 min "work" (the on bit) not the entire session.

Zuppy

kanuheist wrote: »

I meant 25 min "work" (the on bit) not the entire session.

Oh sorry!

So what would your session be? Repeat the cycle twice or go to 10 min pyramid?
Also are you training for sprint polo or marathon?

K_1

Zuppy wrote: »

The speed work would only be 25-35 mins the session would have a warm up and cool down at least. And generally I would try and do technique drills in most sessions so add another 10-15 mins minimum. So this session is now over an hour long. And that is with a short warm up and cool down.

If doing speed work, yes the ''on'' part will be short, but it will consist of lots of short reps, e.g. {5 x (30'' on 90'' off), 2 mins rest} x3/4.

kanuheist

A 10 min pyramind would be 100 mins work + rest + warm up so no way

Personally I'd go up to 6 min, gives you an extra 11 min work.

Best of luck with your training

K_1

kanuheist wrote: »

A 10 min pyramind would be 100 mins work + rest + warm up so no way

Personally I'd go up to 6 min, gives you an extra 11 min work.

Best of luck with your training

Yeah I'd agree, 6 or at most 7, after that unless you're full time training and used to it, it'd be counter productive.