Ron Lugbill Whitewater Slalom Racing Blog

quality, not quantity in training

Quality, Not Quantity in Training

 

Rather than focusing on the quantity of your training, you should try to improve the quality of your training.  Don't just grind out the time in the boat- make each workout important.  Every workout is a technique workout.  Every stroke is deliberate and important.  Pretend that the success of each run is just as important as the second run at the team selection race.  

Make your training more race-like.   Do some race simulations on full-length whitewater courses to improve the quality of your training.  The more race-like you can make it, the better.  For example, rather than timing yourself and counting your own penalties, have someone else do it.  Rather than just starting when you want to, have set start times and have someone give you a countdown.  Instead of designing the course yourself, have someone else design it.  Instead of practicing on the course ahead of time and doing a bunch of runs, just take 2 runs on the course.

Anther way to improve the quality of your training is to have feedback at every session.  Use varied forms of feedback, including coaching, video, someone else counting times and penalties, and watching other boaters performing the same courses.  On one day, you might get coached, then the next have someone video the session, and then on a third day, have someone count penalties and tell you your times after every run.  Get together and train with other paddlers when you can and see what you can learn by watching and talking to them.

And make your training specific to improve the quality.  Paddle at race pace or faster in your training and do whitewater gates as much as you can.  Paddling slow by yourself is low-quality training and should be avoided.  The exception is if you are doing it as a recovery session on flatwater by just paddling straight ahead for a short period of time (not going too long or hard, so it isn't really training).

Doing loops for more than 3 minutes or so, is a low-quality workout.  It's not specific enough to be a quality workout because the speed is slower than race pace. 

Paddling with swinging gates is another form of low-quality workout.  Don't start until the gates stop swinging from the previous boater.  Or, if you are doing full-lenths, don't follow right behind another boater because then, the poles may be swinging all over the place and it will lower the focus.  Wait 2 minutes after the last boater (preferably more) to ensure that the poles won't be swinging when you go down the course.

Taking a run without adequate course study is also low-quality training.  Study the course like you would before a race run before you take your first run.  Don't just go out and do the course without enough planning ahead of time.

Take your practice like a race to improve the quality of your training.  Bring the same kind of attention to your training runs as you would for your runs at the team selection races.  That will raise the quality of your training, making you a better boater. 

Rather than focusing on the quantity of your training, you should try to improve the quality of your training.  Don't just grind out the time in the boat- make each workout important.  Every workout is a technique workout.  Every stroke is deliberate and important.  Pretend that the success of each run is just as important as the second run at the team selection race.  

Make your training more race-like.   Do some race simulations on full-length whitewater courses to improve the quality of your training.  The more race-like you can make it, the better.  For example, rather than timing yourself and counting your own penalties, have someone else do it.  Rather than just starting when you want to, have set start times and have someone give you a countdown.  Instead of designing the course yourself, have someone else design it.  Instead of practicing on the course ahead of time and doing a bunch of runs, just take 2 runs on the course.

Anther way to improve the quality of your training is to have feedback at every session.  Use varied forms of feedback, including coaching, video, someone else counting times and penalties, and watching other boaters performing the same courses.  On one day, you might get coached, then the next have someone video the session, and then on a third day, have someone count penalties and tell you your times after every run.  Get together and train with other paddlers when you can and see what you can learn by watching and talking to them.

And make your training specific to improve the quality.  Paddle at race pace or faster in your training and do whitewater gates as much as you can.  Paddling slow by yourself is low-quality training and should be avoided.  The exception is if you are doing it as a recovery session on flatwater by just paddling straight ahead for a short period of time (not going too long or hard, so it isn't really training).

Doing loops for more than 3 minutes or so, is a low-quality workout.  It's not specific enough to be a quality workout because the speed is slower than race pace. 

Paddling with swinging gates is another form of low-quality workout.  Don't start until the gates stop swinging from the previous boater.  Or, if you are doing full-lenths, don't follow right behind another boater because then, the poles may be swinging all over the place and it will lower the focus.  Wait 2 minutes after the last boater (preferably more) to ensure that the poles won't be swinging when you go down the course.

Taking a run without adequate course study is also low-quality training.  Study the course like you would before a race run before you take your first run.  Don't just go out and do the course without enough planning ahead of time.

Take your practice like a race to improve the quality of your training.  Bring the same kind of attention to your training runs as you would for your runs at the team selection races.  That will raise the quality of your training, making you a better boater. 

power training for speed

Power Training for Speed

When you are doing training, there are many different variables.  The number of repetitions, the number of sets, the weight, the type of exercise, and the rest period are all variables.  There is one more variable that is important for sport, but you may have forgotten.  The speed of the movement.

Most sports movements (including slalom racing) are much faster than people normally lift weights.  While strength is important, if you are often training at slow speeds, your muscle movements will be slow.  You are training your body to work at these slow speeds.  This can actually make you slower in your sport.

So, most of your training should be at higher speeds so it's more specific to our sport.  How do you do this?  One way is to do plyometrics, which emphasizes quick power.  Another is Olympic lifting, if you have a qualified coach to coach you in proper form.  Another is to use ballistics, such as medicine balls.  And another is to do weight exercises with lighter weights and higher speeds.  Or, alternatively, do bodyweight exercises at higher speeds.

One potential problem with higher speed weight training is that you have to slow down the weight and reverse it's motion, so you may not be fully developing the muscle throughout the entire range of motion.  So, you may want to complement these exercises with plyometrics or ballistic exercises.

I recommend 2 basic types of power workouts- (1) either 5 sets of 3 reps at 75% of your max. with complete rest.  Or (2), timed sets.  Time yourself for 20 seconds and see how many reps you can do with 25% of your max. - complete rest.

And this may be counter-intuitive.  Since speed is a variable, you can make progress without increasing the workload at each workout.  Keep the workload the same from workout to workout.  Same number of sets.  Same weight.  Same reps.  Same rest.  Only increase the speed of the movement. 

Experienced weight lifters might not understand this concept.  They are used to increasing the weight or increasing the reps as you get stronger.  Instead, increase the speed.  And/or increase the number of sets.  But do not go to failure.  The last slow reps can slow you down.  Stop if you can't go fast.  Going slow is a bad habit.

With higher reps, the speed slows down.  So, for weights over 50% of max. only do 3 reps max. for power training.  If you do more, the bar speed will slow down.  You could be training to go slow instead of training to go fast.

Here is a link to an article about power training and sport:

http://www.sport-fitness-advisor.com/power-training.html

 

 

strength is the foundation of paddling

Strength is the Foundation of Paddling

 

Here is a link to the ICF site:

http://www.canoeicf.com/icf-development-programme

It has a video by a Chinese athlete on exercises using the Swiss ball, which is very good at building balance and core strength and stability.  Scroll down to also look at Olympic K-1 champion Daniele Molmenti's video on backpack exercises.  This is an excellent workout, which requires little equipment other than the elastic bands.  Great core exercises, planks, variations of push-ups, and shoulder exercises to prevent injury and strengthen the shoulder and abs.

Also of note is an interview with Daniel Molmenti about weights don't lie.  You can't kid yourself into believing that you are building strength with weights.  It's clear from the amount of weight you are lifting.

Strength is the foundation upon which we build speed and power.  Without a base of strength, there is little power or speed development.  It's vital to develop strength.  Doing all the speed and endurance training in the world won't get you very far without a base of strength.

These types of bodyweight exercises, swiss ball exercises and rubber band exercises are not poor substitutes for lifting weights.   They are very valuable strength training exercises that you should be doing now.  Lifting weights is great training also, but is just one form of strength training.

Other forms of strength training include kettleballs, pulleys, weight machines, barbells, medicine balls, plyometrics, bodyweight exercises, elastic bands, Olympic lifts, swiss balls, and dumbbells.  They are all good forms of strength training.  You can vary your form of strength training for variety.  However, the important thing is to develop your strength.

Daniele Molmenti's video includes various shoulder exercises to help prevent injury.  Besides developing strength for paddling, an important function of strength training should be to prevent injury.  Developing the muscles in various ways and in opposing muscles should help prevent injury.

It was no accident that Daniele Molmenti became Olympic champion.  Read his interview and watch the video for important information on his training.  Rather than keeping his training secret, he is sharing it with the world to help others.  I recommend his "backpack workout" and his training as good examples for athletes to use.  Here is the link to the ICF page.  Scroll down to see his video and his interview:

http://www.canoeicf.com/icf-development-programme

 

Here is a link to the ICF site:

http://www.canoeicf.com/icf-development-programme

It has a video by a Chinese athlete on exercises using the Swiss ball, which is very good at building balance and core strength and stability.  Scroll down to also look at Olympic K-1 champion Daniele Molmenti's video on backpack exercises.  This is an excellent workout, which requires little equipment other than the elastic bands.  Great core exercises, planks, variations of push-ups, and shoulder exercises to prevent injury and strengthen the shoulder and abs.

Also of note is an interview with Daniel Molmenti about weights don't lie.  You can't kid yourself into believing that you are building strength with weights.  It's clear from the amount of weight you are lifting.

Strength is the foundation upon which we build speed and power.  Without a base of strength, there is little power or speed development.  It's vital to develop strength.  Doing all the speed and endurance training in the world won't get you very far without a base of strength.

These types of bodyweight exercises, swiss ball exercises and rubber band exercises are not poor substitutes for lifting weights.   They are very valuable strength training exercises that you should be doing now.  Lifting weights is great training also, but is just one form of strength training.

Other forms of strength training include kettleballs, pulleys, weight machines, barbells, medicine balls, plyometrics, bodyweight exercises, elastic bands, Olympic lifts, swiss balls, and dumbbells.  They are all good forms of strength training.  You can vary your form of strength training for variety.  However, the important thing is to develop your strength.

Daniele Molmenti's video includes various shoulder exercises to help prevent injury.  Besides developing strength for paddling, an important function of strength training should be to prevent injury.  Developing the muscles in various ways and in opposing muscles should help prevent injury.

It was no accident that Daniele Molmenti became Olympic champion.  Read his interview and watch the video for important information on his training.  Rather than keeping his training secret, he is sharing it with the world to help others.  I recommend his "backpack workout" and his training as good examples for athletes to use.  Here is the link to the ICF page.  Scroll down to see his video and his interview:

http://www.canoeicf.com/icf-development-programme

 

training for acceleration

Training for Acceleration

                        

In previous posts, I have emphasized how acceleration is an important ingredient in whitewater slalom.  Top speed is rare, but turns and re-accelerations of the boat are frequent in slalom racing.  Every turn slows down the boat (although you should try to conserve as much speed as possible with each turn), requiring a re-acceleration of the boat. 

This is not unlike many other sports, such as ball sports (soccer, basketball, rugby, etc.) where the athletes are rarely running at top speed, but are frequently changing direction and re-accelerating.  So, this phenomenon of acceleration is not particular to whitewater slalom and has been thoroughly studied and researched.  Top athletes in other sports have already devised methods of training for acceleration and these methods have been tested and evaluated.

Here is a link to an article that speaks about some of the research about acceleration training, both for methods that work and training approaches that have been disproven:

http://www.pponline.co.uk/encyc/how-to-increase-acceleration-and-become-a-faster-athlete-31800

So, how do you train to develop acceleration?  Strength training is one important way to train for acceleration.  It has been proven to increase acceleration.  In fact, power lifters, who don't even train for running are often very fast out of the blocks when they try sprinting because of the great leg strength of the power lifters.  To train for strength, use heavy weight and low reps (1-5 reps).  This will help greatly with acceleration.

Another method that some athletes use is weighted sleds.  To be effective, the weight should be moderate, but not excessive.  The athlete tows a weight behind him and runs. 

Boaters could do something similar, sprinting while towing something behind the boat, having a rope wrapped around the boat, or pulling another boater.  This should be done sprinting, not as endurance training in order to develop acceleration.  And the weight should be proportionate to the boater's weight and strength, but not excessive.

Another method that some athletes use is plyometrics, such as hopping or bounding or bench jumps to increase the power of the legs.  This comes more into play for speed than for acceleration though.  In other words, it doesn't affect your time over the first 5 meters, but does speed you up over a 50-100 meter sprint. 

There are plyometric exercises that work the upper body and torso and could be effective for boaters also.  For example, medicine ball exercises and plyometric push-ups work the upper body and develop the explosive power that helps with speed.

Some techniques that haven't been proven to improve acceleration are endurance training, training with very heavy weighted sleds, and overspeed training, where you run downhill or with an elastic band pulling to increase your speed.  These techniques may affect other abilities, but not acceleration. 

Also, acceleration training should be combined with sprint training in a planned program.  Sprint training is training at or near full speed without any equipment or resistance other than the normal resistance.  There should be some combination of both acceleration training and sprint training in the program. 

And the acceleration training should include not just straight ahead training, but turning and movements to each side at full speed (agility training).  In other words, just doing straight ahead sprints isn't sufficient- you need to do some gate training also- some combination of straight-ahead training and gate training. 

Here is the link to the article:

http://www.pponline.co.uk/encyc/how-to-increase-acceleration-and-become-a-faster-athlete-31800

stroke under the boat

Stroke Under the Boat

                        

Here is another unnamed stroke.  A forward stroke where the paddle is past vertical so that the blade is actually under the boat.

There are times when you want to continue a turn towards the side you are stroking on.  If you do a normal forward stroke, it will slow the turning momentum of the boat.  But if you do a stroke that is under the boat, with your paddle shaft past vertical, the turn will continue.

Here is a drill I do with paddlers.  Push the bow of the boat away from shore and have them paddle back to you paddling only on one side.  This is deceptively difficult and few boaters do it right at first. 

You have to do this stroke under the boat to do it and end with a stern rudder stroke.  Many boaters angle their paddle on their first stroke and pull the boat sideways to keep from turning, but they don't paddle straight back to you, they are drawing the boat sideways.

Instead, you should reach across with the top hand, rotating the body so you are reaching with your shoulders also so that when the stroke first goes in, the angle of the shaft is past vertical so the stroke doesn't turn the boat.  You have to get the stroke as close to the center line of the boat as possible so the stroke only makes the boat go forward and doesn't turn the boat.

You can do this drill either from shore or from another boat.  Grab the bow of the other boat and push it away from you and have the boater paddle straight at your hands only using one blade.  This helps develop stroke mobility and range of motion.  You need to learn to both reach way out to the side and to reach way under the boat for a full range of motion.

This is easier in a c-1 than a k-1, but both should learn this stroke.  C-1 should use this as their first stroke when starting from a standstill normally.  K-1s will have less of a use for it, but it is another tool in your toolbox to draw on when needed.