Training Concept #5 - Cross Training For Paddling

CONCEPT V: “Cross training for paddling”

What are your performance limitations? Do you run out of strength or out of breath when racing? When I transitioned from running to paddling, my cardiovascular system was well developed but my upper body musculature was far from adequate to propel a boat at speed. My maximum heart rate while paddling was only 122 beats per minute, while my running maximum heart rate was 180 bpm. I was seriously out of balance and needed to develop upper body musculature in order to take advantage of my cardiovascular efficiency.

I began supplementing paddling with resistance training and the benefits quickly manifested as gains in paddling speed and economy. I worked to strengthen those muscles that were easily fatigued or rendered sore after a race until they no longer limited performance. New “weak spots ” often appeared and dictated the places where more attention was needed.

A proper training balance minimizes injury risk (tendonitis, muscle strain) and maximizes performance gains. In my situation, this balance combines paddling with cross training: resistance workouts for upper body strength and running for cardiovascular fitness. Here are some ideas about cross training for paddling.

Cross training, in the context of this article, includes 1) progressive resistance exercise (PRE), 2) cardiovascular fitness training, and 3) maintenance training when you can’t paddle.

1. Progressive resistance exercise is a system of training that uses resistance (weights, body weight, or friction) to progressively increase workload to enhance strength/endurance. It involves three variables: resistance, sets, and reps. A general model consists of lifting a weight 8 to 12 times (reps) for 3 sets and increasing the workload over a period of weeks and months. Start with a light weight for 8 reps and slowly build to 12 reps. When this is achieved, move on to increased weight, drop back to 8 reps, and progressively build again. This same system can be used when doing push-ups, pull-ups, or when using a variety of exercise equipment. General strengthening and specific strengthening can be combined to maximize the cross training benefit.

a. General strengthening

In order to reach your true potential as a paddler, the “core” muscles which are attached to your pelvic girdle and spine need to be strengthened. These muscles stabilize the body when paddling, allow strong, coordinated movement, and resist unwanted energy absorbing motion. This allows a particular pace to be sustained with a lower total energy cost. General strengthening implies total body exercise, not just strengthening the primary boat movers. Greg Barton (world champion kayak paddler) describes his favorite strengthening exercises in The Barton Mold. Also, C. Hoyt promotes strengthening the primary muscle groups with the following exercises:

Torso rotators: sit-ups, static trunk rotations, bridging, dead lifts

Shoulder extensors and medial rotators: bench press, rowing, chin-ups, pull-overs

Shoulder lateral rotators and flexors: elbow extensors: push-ups, dips, bench press,triceps extensions, lateral raises, cross cable laterals

Hip and knee flexors and extensors: curls, extensions, raises

Spine stabilizers: rowing, dead lifts, surfer

b. Specific strengthening

The specificity-of-training principle suggests that training should closely mimic what you do when you race. Strength routines should be specific to the muscular patterns, overall body posture, and muscle mechanics associated with the forward stroke. Specificity is important because the nervous system recruitment of various motor units are totally different for two dissimilar activities. Pulley weights or a modified rowing machine can be used to simulate stroke mechanics.

Regular resistance training strengthens the paddler and improves paddling economy. Strength stabilizes the paddler’s movements, reduces wasted motion, and minimizes energy losses between the paddler, boat, paddle, and water. A strong, stable “body/boat unit” allows higher quality training and racing. When economy is improved, endurance is enhanced because fewer total muscle fibers are required to produce the force necessary to paddle at a given speed. When exercising fibers are fatigued, they are replaced by rested muscle fibers. Therefore, increased strength in creases economy by a) improving stability, b) decreasing the number of muscle cells required to sustain activity, and c) delaying total fatigue by allowing collections of cells to share the work in an alternating manner.

2. Does exhaustion or stressed breathing limit your performance goals? Paddling is not the best exercise to develop a large cardiac output. Cardiovascular training requires the use of large muscle groups (such as legs) in repetitive motion, non-stop, for relatively long periods of time. Activities include running, bicycling, cross-country skiing, swimming, walking/hiking, etc. Keep in mind your beginning fitness level. Easy walking may provide adequate training stress if you are not comfortable with high intensity work. Vigorous running may be necessary to provide adequate stimulus for improved aerobic fitness if you are already in great shape.

3. Cross training can be used to maintain fitness or perhaps improve paddling performance when you can’t get to the water. Off-season is a perfect time to cross train. The purposes are to slow the de-training effect of inactivity and to strengthen your “weak spots”. If you are “land locked” for a while, increase your running and PRE to maintain fitness.

Don’t give up valuable paddling time in order to cross train, but incorporate PRE and running to compliment your paddling. You will feel strong and fit and your training capacity and racing performance will escalate.