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training_for_races [2024/08/01 19:45] preavley |
training_for_races [2026/02/10 16:38] (current) pstureavley old revision restored (2026/02/10 12:17) |
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| * [[https://bki.lt/seni/straipsniai/the_barton_mold.pdf#page=42|The 3 body energy systems]] | * [[https://bki.lt/seni/straipsniai/the_barton_mold.pdf#page=42|The 3 body energy systems]] | ||
| * [[https://bki.lt/seni/straipsniai/the_barton_mold.pdf#page=48|Training to utilize the 3 energy systems]] | * [[https://bki.lt/seni/straipsniai/the_barton_mold.pdf#page=48|Training to utilize the 3 energy systems]] | ||
| - | * … | + | * [[https://youtu.be/fdP3oGJRN0c|Video]] - **Explaining Intensity Zones and Simplifying 5 and 7 zone models into 3 zones based on Aerobic and Anaerobic Thresholds** |
| + | * … | ||
| ---- | ---- | ||
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| <WRAP indent> | <WRAP indent> | ||
| - | **How to Train** | + | ---- |
| - | * [[https://surfskiracing.org/2022/04/surfski-training-by-erik-borgnes/|Eric Bornes Summary of Surfski Training]] | + | ==== Overviews/Examples ==== |
| - | * [[https://www.nelo.eu/training-planning-strategies-for-elite-kayak-performance/|Nelo Article on Training Stategy]] (really for sprint kayaking, but maybe you can find something if you want to work on your speed) | + | |
| - | Types of workouts, progressions, etc… | + | * **Surfski** |
| + | * **Basic Overviews** | ||
| + | * [[https://surfskiracing.org/2022/04/surfski-training-by-erik-borgnes/|Eric Bornes Summary of Surfski Training]] | ||
| + | * [[https://www.oceanpaddlesports.com/wp-content/uploads/news/Training_with_the_Pros.pdf|Interview with Sean Rice, Michele Eray, and Dawid Mocke]] | ||
| + | * **More Specifics** | ||
| + | * [[https://bki.lt/seni/straipsniai/the_barton_mold.pdf#page=66|The Barton Mold: How Greg Barton Trains]] | ||
| + | * **Sprint Kayaking** | ||
| + | * [[https://www.nelo.eu/training-planning-strategies-for-elite-kayak-performance/|Nelo Article on Training Stategy]] (for sprint kayaking, but maybe you can find something if you want to work on your speed) Types of workouts, progressions, etc… | ||
| + | * **Long Distance Racing** | ||
| + | * [[:races:racing#long_distance_training|Training]] | ||
| ---- | ---- | ||
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| Building your aerobic base and not burning out or injuring your body with too much high intensity work (and the relative effectiveness of % time spent in high intensity or long, slow training.) | Building your aerobic base and not burning out or injuring your body with too much high intensity work (and the relative effectiveness of % time spent in high intensity or long, slow training.) | ||
| - | * **HIT (High Intensity Training) vs LSD (Long, Slow Distance)** | + | * **HIT,HIIT (High Intensity Training, High Intensity Interval Training) vs LSD (Long, Slow Distance)** |
| - | * [[:hitvslsd|HIT vs LSD]] 2009 history and analysis of comparison studies of results from varying ratios of these two training styles within overall training. And the 80/20 guideline for long slow vs high intensity. | + | * [[:hitvslsd|HIIT vs LSD]] 2009 history and analysis of comparison studies of results from varying ratios of these two training styles within overall training. And the 80/20 guideline for long slow vs high intensity. |
| * **Zone 2 ****Training** | * **Zone 2 ****Training** | ||
| * [[https://blog.insidetracker.com/zone-2-heart-rate-training-endurance-and-longevity#:~:text=Zone 2 is essentially a,zone 2 heart rate training.|Basics of Zone 2]] | * [[https://blog.insidetracker.com/zone-2-heart-rate-training-endurance-and-longevity#:~:text=Zone 2 is essentially a,zone 2 heart rate training.|Basics of Zone 2]] | ||
| Line 50: | Line 59: | ||
| * [[https://www.trainingpeaks.com/blog/zone-2-training-fat-burning/|Zone 2 and Fat Burning]] | * [[https://www.trainingpeaks.com/blog/zone-2-training-fat-burning/|Zone 2 and Fat Burning]] | ||
| * [[https://www.heromovement.net/blog/zone2-training/|Hero Movement (Luke Jones) Zone 2 Work]] (more explanation, history, and how to determine your zone 2) | * [[https://www.heromovement.net/blog/zone2-training/|Hero Movement (Luke Jones) Zone 2 Work]] (more explanation, history, and how to determine your zone 2) | ||
| - | * **Peter**** Attila** | + | * **Dr. Iñigo San Millán (**Tadej Pogačar's coach**)** |
| - | * **Dr. Iñigo San Millán** | + | * [[https://www.highnorth.co.uk/articles/zone-2-training-inigo-san-millan|Summary of His Zone 2 work]] (notice the emphasis on subjective feelings) |
| - | - [[https://peterattiamd.com/inigosanmillan/|Zone 2 Training and Metabolic Health]] (contains link to audio podcast) | + | * [[https://www.youtube.com/watch?v=at3MPoK53dU&t=1080s|The Secrets of Zone 2]] video |
| - | - [[https://peterattiamd.com/inigosanmillan2/|Deep dive back into Zone 2]] (contains link to audio podcast) | + | * [[https://www.youtube.com/watch?v=dBbK-0vh-d8|Zone 2 and Beyond]] video |
| - | * …. | + | * [[https://philmaffetone.com/method/|MAF ("Maximun Aerobic Function" Phil Maffetone)]] |
| + | * Another lower stress training method which also emphasizes diet | ||
| + | * …. | ||
| ---- | ---- | ||
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| * **Flatwater Routines** - while considered one of the more efficient ways to train these can be hard work and challenge motivation. One of the best ways to battle "unmotivation" is to form groups of friends and like minded paddlers to do interval drills. Get a leader who uses a workout plan and who shuffles plans for variety (once again to combat boredom and "interval fatigue".) If you do not have a lake to paddle on is there a local marina, inlet, etc. where the water is protected enough to paddle and work on speed and technique without too much disturbance from waves? | * **Flatwater Routines** - while considered one of the more efficient ways to train these can be hard work and challenge motivation. One of the best ways to battle "unmotivation" is to form groups of friends and like minded paddlers to do interval drills. Get a leader who uses a workout plan and who shuffles plans for variety (once again to combat boredom and "interval fatigue".) If you do not have a lake to paddle on is there a local marina, inlet, etc. where the water is protected enough to paddle and work on speed and technique without too much disturbance from waves? | ||
| - | * **Downwinders, Tidal Rips** - if you get tired of interval workouts on flatwater and have the on water opportunity to surf waves then by all means do it. These are the best kind of intervals possible (from a fitness perspective, not necessarily from a paddling technique one) - ones where you are having fun. Every sprint for a wave is an "interval". Tidal rips ([[:tidalrace:deception_pass|]], [[:tidalrace:ambleside|Ambleside]]) tend to be the hardest fitness challenge because typically they work best when the wind is stacking up waves against a tidal current. Catching such waves is more challenging and more work because of the current you are paddling against. But you will probably see the greatest gains in your fitness from this kind of paddling. Tidal rip waves can also be pretty volatile so you may get some pretty good balance and boat control practice also if you find zones of the current that are within you ability to stay upright and catch some of the waves. | + | * **Examples** |
| + | * **Sydney Harbor Club ** [[https://sydneyharboursurfclubshop.com/en-us/blogs/virtual-coach|Virtual Coach Interval Workouts]] approx. 6 workout videos for different 55 minute interval routines | ||
| + | * **Downwinders, Tidal ****Races **if you get tired of interval workouts on flatwater and have the on water opportunity to surf waves then by all means do it. These are the best kind of intervals possible (from a fitness perspective, not necessarily from a paddling technique one) - ones where you are having fun. Every sprint for a wave is an "interval". Tidal races ([[:tidalrace:deception_pass|]], [[:tidalrace:ambleside|Ambleside]]) tend to be the hardest fitness challenge because typically they work best when the wind is stacking up waves against a tidal current. Catching such waves is more challenging and more work because of the current you are paddling against. But you will probably see the greatest gains in your fitness from this kind of paddling. Tidal race waves can also be pretty volatile so you may get some pretty good balance and boat control practice also if you find zones of the current that are within you ability to stay upright and catch some of the waves. There are also tidal races that are typically pretty mellow and full of "party waves". Those may not provide as much training benefit unless you make sure not to just hang out on a nice wave and discipline yourself to do the extra work of regularly jumping to the wave in front of the one you are on. | ||
| * [[https://www.runladylike.com/2014/02/27/paces-for-speed-work/|Determining Target Speeds]] (described for running, can be a bit more difficult for paddling unless you have some distances measured out where you practice (use your GPS to approximate?), but overall times and %'s should be transferable to paddling interval calcs) | * [[https://www.runladylike.com/2014/02/27/paces-for-speed-work/|Determining Target Speeds]] (described for running, can be a bit more difficult for paddling unless you have some distances measured out where you practice (use your GPS to approximate?), but overall times and %'s should be transferable to paddling interval calcs) | ||
| * [[https://www.trainingpeaks.com/blog/interval-workouts-why-longer-recoveries-are-better/|Strategizing Recovery Between Intervals]] | * [[https://www.trainingpeaks.com/blog/interval-workouts-why-longer-recoveries-are-better/|Strategizing Recovery Between Intervals]] | ||
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| <WRAP indent> | <WRAP indent> | ||
| - | Typically involves wrapping something like a bungie and/or small plastic balls around your boat to add drag. It does not take much to slow you boat down and make it significantly harder to achieve or maintain your usual speed. | + | Typically involves wrapping something like a bungee and/or small plastic balls around your boat to add drag. It does not take much to slow you boat down and make it significantly harder to achieve or maintain your usual speed. |
| </WRAP> | </WRAP> | ||
| Line 92: | Line 105: | ||
| * **Season** | * **Season** | ||
| - | * [[https://www.trainingpeaks.com/blog/zone-2-training-for-endurance-athletes/|Training Peaks ]]**Iñigo San Millán**: "The ideal training plan should include 3-4 days a week of zone 2 training in the first 2-3 months of pre-season training, followed by 2-3 days a week as the season gets closer and 2 days of maintenance once the season is in full blown (mode)." | + | * [[https://www.trainingpeaks.com/blog/zone-2-training-for-endurance-athletes/|Training Peaks ]]**Iñigo San Millán**: "The ideal training plan should include 3-4 days a week of zone 2 training in the first 2-3 months of pre-season training, followed by 2-3 days a week as the season gets closer and 2 days of maintenance once the season is in full blown (mode)." (//Ed. this is a generalization for younger paddlers and not necessarily advisable for aging paddlers - there are limits to how much interval work should be done by older paddlers//) |
| * [[https://bki.lt/seni/straipsniai/the_barton_mold.pdf#page=58|The Barton Mold: Periodizing Your Training Year]] | * [[https://bki.lt/seni/straipsniai/the_barton_mold.pdf#page=58|The Barton Mold: Periodizing Your Training Year]] | ||
| * [[https://www.trainingpeaks.com/blog/how-to-peak-twice-in-one-racing-season/|Peaking more than once in a season?]] | * [[https://www.trainingpeaks.com/blog/how-to-peak-twice-in-one-racing-season/|Peaking more than once in a season?]] | ||
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| * [[https://tcsurfski.com/2023/04/07/ppp-episode-43-coaching-session-1-with-dr-brendan-oneill/|14 week Pre-Gorge Champs Training Program]] | * [[https://tcsurfski.com/2023/04/07/ppp-episode-43-coaching-session-1-with-dr-brendan-oneill/|14 week Pre-Gorge Champs Training Program]] | ||
| * [[https://tcsurfski.com/2023/06/11/ppp-episode-44-coaching-session-2-with-dr-brendan-oneill/|Post 10 week review and discussion of remaining 4 weeks of program]] (including intervals, cadence work, many aspects of diet, etc.) | * [[https://tcsurfski.com/2023/06/11/ppp-episode-44-coaching-session-2-with-dr-brendan-oneill/|Post 10 week review and discussion of remaining 4 weeks of program]] (including intervals, cadence work, many aspects of diet, etc.) | ||
| - | * **Older Athletes - How Hard to Train?** | + | |
| - | * [[https://www.youtube.com/watch?v=olg90Dq9ay8|NHS Cardiologist Dr Peter Clarkson on Heart Risks]] | + | **Older Athletes - How Hard to Train?** |
| - | * … | + | |
| + | * [[https://www.youtube.com/watch?v=olg90Dq9ay8|NHS Cardiologist Dr Peter Clarkson on Heart Risks]] | ||
| + | * … | ||
| ---- | ---- | ||
| - | </WRAP> | + | </WRAP></WRAP> |
| - | </WRAP> | + | ===== Resources ===== |
| + | |||
| + | * See [[:electronics#on_water_training_aids|On Water Training Aids]] | ||
| + | * … | ||
| ---- | ---- | ||
| - | ===== How Surfski Athletes Train ===== | + | <WRAP centeralign> |
| - | * [[https://www.oceanpaddlesports.com/wp-content/uploads/news/Training_with_the_Pros.pdf|Interview with Sean Rice, Michele Eray, and Dawid Mocke]] | + | {{youtube>5BV4bPJsWDA}} |
| - | * [[https://bki.lt/seni/straipsniai/the_barton_mold.pdf#page=66|The Barton Mold: How Greg Barton Trains]] | + | |
| - | </WRAP> | + | **Zone 1 - 2 for Older Athletes** |
| + | |||
| + | ---- | ||
| + | |||
| + | {{youtube>rjYqwcA8XdE}} | ||
| + | |||
| + | **Zone 3 - 5 for Older Athletes**</WRAP> | ||
| + | |||
| + | ---- | ||
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