Masters Training Camp 2009

Renton, WA March 23 – 28


The five goals of this camp are to help you:

1.Develop your kayaking technique for greater endurance, power and speed
2.Learn how to organize your training
3.Develop your racing skills
4.Develop your sport knowledge
5.Get together with others of similar interest for friendship and camaraderie, and to share ideas and experiences

The camp is organized into five activity types:

1.On the water training
2.Video analysis of participants’ paddling technique
3.Video analysis of model paddling technique
4.Off the water presentations on paddling specific topics
5.Social activities in which all participants are expected to participate

The schedule is subject to change based on weather and safety concerns. Also, if Dan feels the group would be better served by a schedule change that will be discussed for a group consensus.

Most presentations are scheduled for 1½ hours. This includes lots of time for discussion in which participants are expected to actively participate.

Monday, March 23
8:00 – 9:30 Welcome & Introductions
9:30 – 11:30 Paddling technique video session
11:30 – 1:00 Lunch & Presentation – Kayak Forward Stroke
1:00 – 2:30 Review of World Championship video
2:30 – 4:30 Aerobic Endurance Workout – intervals
7:00 Welcome Dinner Together

Tuesday, March 24
8:00 – 10:30 Aerobic Endurance Workout – pyramid intervals
10:30 – Noon Presentation – Becoming a More Powerful Paddler
Noon – 1:30 Lunch break
1:30 – 3:00 Presentation – Weight Training for Paddling
3:00 – 5:00 Aerobic Endurance Workout – repeats

Wednesday, March 25
8:00 – 10:30 Threshold Workout – intervals
10:30 – Noon Presentation - Exercise Physiology & Training Methodology
Noon – 1:30 Lunch
1:30 – 3:00 Workshop – Organizing your training
3:00 – 5:00 Aerobic Endurance Workout – repeats with games
7:00 Dinner together

Thursday, March 26
8:00 – 10:30 Speed Workout – intervals
10:30 – Noon Workshop – Organizing your training
Noon – 1:30 Lunch
1:30 – 3:00 Presentation – Racing Tactics
3:00 – 5:00 Paddle – Starts & Race Tactics

Friday, March 27
8:00 – Noon Aerobic Endurance Workout – repeats
Participants’ video review
Noon – 2:00 Drive to Bellingham, bring Lunch in the van
2:00 – 6:00 VO2 max testing
6:00 – 7:30 Dinner in Bellingham
7:30 – 9:30 Drive to Renton

Saturday, March 28
8:00 – 11:00 Aerobic Endurance Workout – repeats
11:00 – 1:00 Farewell Lunch Together – Barbeque on the pier

Boats:
We do have secure space in the boathouse for you to store your boat during the week. If you need to borrow a boat, we do have a limited number. Please check for availability and to reserve a boat when you register. There’s no charge for either.

Cost:
$475 for the week, participants provide their own meals and housing. We have a limited number of billets available.

Housing:
Participants provide their own housing. We have a limited number of billets available. Please e-mail your request.

Meals:
Except for lunch on Monday, March 23 and Saturday, March 28 (barbecue on the pier), meals are participants’ responsibility. We can accommodate vegetarian diets. Several meals will be planned for local restaurants so we can eat together.

Dan Henderson, former US Team member, coach and World Championship Team Leader, will lead this camp.

He is the co-author of the International Canoe Federation (the world and Olympic canoe/kayak racing governing body) Coaching Manual and coach of the Cascade and Seattle University Canoe & Kayak Racing Teams.

In February 2009, Dan will make a presentation to the top coaches in the world at the ICF Coaching Symposium in Warsaw, Poland on the kayak forward stroke and applications of biomechanics.

Dan is a Masters candidate in Exercise Science at Western Washington University with a focus on the kayak forward stroke biomechanics.

For information, contact Dan Henderson at 425-430-0111 or itsfun@canoe-kayak.com