Training Concept #2 - The Long Training Paddle

CONCEPT II: “The long training paddle”

The previous training article stressed the importance of using training time effectively. More specifically, maximizing aerobic fitness is the most important means of achieving most racing goals. Concept II carries this theme further by introducing "the long training paddle".

The long training paddle is performed continuously at a relatively comfortable intensity (60-80% VO2max) for an extended length of time. Although the work intensity increases progressively as training improvements are achieved, the training stimulus is generally accomplished by increasing exercise duration. If you decide to try the long paddle, gradually increase a training session on alternate weeks to two hours or more.

There are numerous physiological and psychological benefits derived from the long aerobic paddle. The continuous steady-state workout produces the largest aerobic adaptations in both the central circulation and peripheral tissues. Benefits include: enhancement of oxidative enzymes, improved oxidative potential of both slow-twitch and fast-twitch muscle fibers, increased capillarization, raised cardiac output, heightened VO2max, hypertrophy of slow twitch fibers, increased mitochondria size and density, improved paddling economy, simulation of long race conditions, improved endurance, increased training workload, increased capacity to mobilize and oxidize fat, opportunity to practice fluid/electrolyte/carbohydrate intake, increased paddling comfort, and expanded capacity to withstand fatigue and boredom.

These are all significant training adaptations. However, I will expand on two of these benefits: 1) stimulation of fat metabolism for enduring energy, and 2) increased workload for the paddler with limited training time.

Energy for exercise is typically derived from ingested nutrients, the phosphate pool, muscle and liver glycogen (carbohydrates), and the breakdown of stored fat. Ideally, when we’re racing we want to count on energy contributions from all of these sources. However, these sources are trainable, and readily available energy from fat is crucial in order to maximize performance.

The long aerobic training paddle enhances the rate at which the exercising muscles can utilize fat. Stored fat is the body’s largest source of potential energy. Average fat reserves represent about 100,000 kcal of energy, while carbohydrate energy reserves are less than 2000 kcal. While the quantity of fat available for energy is almost limitless, carbohydrates can be depleted rapidly. As fat becomes the remaining energy source, it will become preferred for much of your endurance performance. Fat is only metabolized in the presence of oxygen and the long paddle is the perfect tool to train the athlete’s ability to mobilize and utilize fat as an enhanced energy source.

The long training paddle is a convenient way for the paddler with time constraints to increase the weekly training workload (training stimulus). If you are currently paddling one hour two days per week and increase one training session to two hours, your weekly workload increases by a very significant 50%. Typically, I will compliment the Wednesday night workouts with a 3-4 hour weekend paddle. This is a productive training regimen,
until more training days become available.


During the long training event, hydrate freely with fresh water. Also, take along an energy supplement in the form of a drink, fruit, cookie, or candy. Use this carbohydrate only if necessary to push you through an energy low. By restricting food intake during the paddle, you place an urgent demand on your fats to be a primary source of energy. At the end of
your exercise, replenish immediately with lots of carbohydrates, electrolytes, and water.

The long paddle should become an important part of your training program. The increased weekly workload will improve your aerobic fitness. The efficient fat metabolism will spare the rapid depletion of glycogen (carbohydrate). On race day, the long paddle will help boost your performance and leave you with a powerful finish.

by Bruce von Borstel
Copyright © 1999 [Bruce von Borstel]. All rights reserved.