Starting Over

Well the past year has been a bit of a bust, as far as paddling and running is concerned. After getting back from Australia, and suffering from "I don't want to paddle in the cold any more", I managed to little or no training what so ever.

On top of that, I managed to be "un-gainfully employed", which did not help my lack of enthusiasm.

During the past year I managed to do exactly one running race and one paddle race. (Hey at least I was consistent. lol)

Now things have started to come around, and I am looking forward to start training again for next year. I have "spruced" up my blog a little and I am coming up with a list of races I want to go in next year.

Since I am basically starting from scratch, I am going back to my previous training logs, to see what worked and what did not. What can I say, if you don't look at previous logs, then they are basically useless. Well maybe not useless.

So it is time to start on basic endurance training first. This will be a long process of running, weights, and yes paddling. I am also going to start blogging about my progress, as I work myself back into shape.

Back to Boot Camp

It has been three weeks now of Boot Camp, and I am starting to loosen up. After missing more than a month while I was in Australia, things were just not up to speed.

This is the base phase for building up for next years race season, both on the water and off.

I think I am going to be a little more focused on running, than paddling this season. At least that is how I feel right now. We will see once we hit March, who knows.

I am going to go to Canmas this year in Regina, so that is something to train for.

Long and Hard Paddle.

Today was going to be a long technique paddle. Since this would be only my fifth paddle since November of last year, I thought practising technique would be a good thing.

When I was packing up the car to go to Deas Island, I knew from the wind and the rain, that this was going to be a hard one. When I got to the slough the rain had actually gotten heavier. So I quickly got on the water, for what I knew was going to be 2 hours of cold hard work. My motivation was that afterwards, I get to sit on the couch and drink coffee and watch the Masters.

The start of the paddle was ok, with the wind dying down a little. As I approached the marina on the way out to the islands, I checked my GPS, and it read 12.4 kph. I though hey this isn't so bad, good speed, medium hard, not bad.

As I got out into the main channel to Ladner, I noticed that the GPS was still quite high for the amount of effort I was putting in. Then it dawned on me, Idiot, the tide is going out, and you are going with the wind. No wonder I was going at that speed and barely paddling. It dawned on me that when I get to Westham Island, I was in for a major slog, all the way back to Deas.

It wasn't long before I got to Westham, and I could see the channel just churning, from the current and the wind in front of me. I came around the corner, and bam, it hit me. It blew me sideways, toward the straight. So I put the power on, and hammer to the Westham side of the channel, to get some (very little ) protection from the wind. I start grunting my way back toward Ladner, along side some of the biggest fishing boats I have ever seen.

As I was approaching the top of Westham, I decided to see just how long it would take the current and wind to send me backwards. So I stopped paddling, and looked at my watch. Less than 5 seconds and I was going backwards as fast, if not faster than I was going forwards.

I really had to go hard where the Ladner channel and the Westham channel meet. The water seems to swirl pretty good there, and there was no protection from the wind. After reaching the other side out of the wind. I stopped for a bite of a Cliff bar. Then it was off again into the current and wind. I cruised (if you could call it that) along side the floating homes. I thought to myself, boy I sure would like to live on one of these.

I got to the main channel that heads toward the Fraser, and turned toward Deas. I looked up and there was a canoe with two women just hammering toward me. They managed to slow down enough to say hi and off they went. They were sure fast. From here it was a slow paddle (still battling current and wind, which was now across my beam) back to Deas. At the end my GPS read: 17.68 kms.

Not bad for a wet, cold and windy Sunday.

March Racing Calendar

New Think Kayaks Uno Surf Ski

Daryl Remmler of Thinks Kayaks gave me permission so post this picture of the prototype Uno surf ski.

Thanks Daryl.

Cascade Canoe and Kayak

Cascade Canoe and Kayak Center has announced their schedule for this years races, camps, and presentations.

Cascade is operated by Dan Henderson, former US Team member, coach and World Championship Team Leader, will lead this camp. He was 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. Dan is also a Masters candidate in Exercise Science at Western Washington University with a focus on the kayak forward stroke biomechanics.

Dan has agreed to speak on the Biomechanical Forces involved in kayaking, at the ICF Coaching Symposium, in Warszawa, Poland. The International Coaching Symposium will be held from February 27 until March 1, 2009.


Races


Cascade Canoe & Kayak Race for the Cookies! Sat, April 18 at 9:00 am

Northwest Senior Games Kayak Races Sun, June 7 at 9:00 am

Cascade Canoe & Kayak Thursday Evening Summer Race Series

Dates:

#1 - July 9 at 6:30 pm

#2 – July 16 at 6:30 pm

#3 – July 23 at 6:30 pm

#4 – July 30 at 6:30 pm

#5 – August 6 at 6:30 pm


Cascade Canoe & Kayak Sprint Race Sat,Sun July 25 & 26 at 9:00 am

Cascade Canoe & Kayak Distance Race Sat, November 7 at 9:00 am

Camps

* Masters' Camp March 23-28, Renton

* USA Canoe/Kayak NW Region Development Camp June 22-28, Lake Wenatchee YMCA Camp

Presentations


Efficient Kayak Forward Stroke- Tues, Apr 7 at 7:00 pm

Efficient Canoe Forward Stroke - Tues, Jun 30 at 7:00 pm

Efficient Kayak Forward Stroke- Tues, Oct 13 at 7:00 pm

February's Race Calendar

This is a calendar of the local races going on in and around Vancouver, B.C.

Big Chop 2009 Race Scehdule

Big Chop organizers Ryan and Brian have announced the schedule for 2009.

This looks to be another record year for the Big Chop, as main series sponsor Mountain Equipment Coop is back for another year.

They are also looking for more sponsors to help out with this years series. So if you know of any companies or individuals who what to get on board, have them contact Ryan or Brian

RACE #1 - Thursday, April 30th
+ Opening night. 7km Big Chop & 3.5km Little Chop.
Course - West Side Loop

RACE #2 - Thursday, May 14th
+ 8km race & 4km Little Chop
Course - Back Side Loop

RACE #3 - Thursday, May 28th
+ 8km race & 4km Little Chop
Course - Surfer's Route

RACE #4 - Thursday, June 11th
+ 8km race & 4km Little Chop
Course - West Side Loop

RACE #5 - Thursday, June 25th
+ 9km race & 4km Little Chop
Course - Back Side Loop

RACE #6 - Thursday, July 9th
+ 8km race & 4km Little Chop
Course - Surfer's Route

RACE #7 - Thursday, July 23rd
+ 7km race & 3.5km Little Chop
Course- West Side Loop

RACE #8 - Thursday, August 6th
+ 9km race & 4km Little Chop
Course- Back Side Loop

RACE #9 - Thursday, August 20th
+ 8km race & 4km Little Chop
Course- Surfer's Route

RACE #10 - Thursday, September 3rd
+ Series Championship! 6.5km race & 3.5km "Little Chop"

Burnaby Lake Still Frozen

Here are some pictures my coach sent me yesterday of Burnaby Lake.

I have a good idea that there won't be a K1 practise this Saturday.



This is a shot of the ramp down from the club house to the dock.

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

Training Concept #10 - The Training Balance

Concept X: “The Training Balance”

Training consists of both exercise and recovery. We often don't consider recovery as part of training because it just happens. Or does it? You may train 1 or 2 hours a day but the next 22 to 23 hours may have considerable influence on the quality of your next workout. Recovery is enhanced by, good nutrition, relaxation, perhaps some easy stretching, and a good night's sleep.

Training is a balance of work and recovery. Work involves applying a force over a distance (work=force x distance) such as paddling a canoe or kayak. Recovery is a combination of rest and nutrition and it allows you to apply more force to do more work the day after a hard workout. These three components, work, rest, and nutrition, comprise the " total athlete," at least on a physical level. If one element is neglected you will fall short of your performance potential.

Physiology: Training occurs when the body adapts to a workload. The body doesn't get stronger during exercise, but rather, it develops afterwards during recovery. Recovery after strenuous work enhances fitness by:

Repairing muscle and connective tissue
Restoring metabolic enzymes (that make energy conversion possible)
Replenishing carbohydrates (readily usable energy source)
Normalizing nervous, endocrine, immune, and cardiovascular systems
Increasing muscle protein, aerobic enzymes (boosts VO2 and lactate threshold), and stored energy

This last training response not only repairs the muscles and maintains fitness, but also boosts strength and endurance. If these physiological adjustments don't occur (inadequate recovery between strenuous workouts), the athlete is susceptible to chronic fatigue, over-training, and performance decline.

So, how long does it take to recover after a hard workout? Researchers say about 36 to 48 hours depending upon the individual athlete and the type of training. This recovery window corresponds nicely with the training practice of alternating hard and easy training days. So, you don't have to push yourself hard every day and, in fact, this practice may prove counter-productive.

The additional good news is that you can ensure and accelerate recovery by replenishing carbohydrate stores immediately following a strenuous workout. Three to four hundred calories of carbohydrate (sports drink, fruit juice) within 10 minutes post exercise and again an hour or two later maximizes physiological restoration and prepares you for your next workout. The benefit of carbohydrate replenishment is three-fold:

It enhances muscle and liver glycogen stores
It prevents muscle protein breakdown
It promotes protein synthesis

These factors are essential to the recovery process. Adequate carbohydrate replenishment is effective in accelerating recovery for both strength and endurance training.

Smart training is the process of maximizing work while minimizing fatigue. Too much work and not enough rest hinders your training progress and leads to fatigue, staleness, and injury. Too much rest and not enough work provokes too little training stress to maintain or improve fitness.

Stress comes in many forms. The stresses associated with job and family responsibilities consume energy, which might otherwise be available for training or racing. When the energy demands of the day or week are prioritized, paddling often becomes subordinate. However, training may be the best prescription for renewed vitality. There are short-term and long-term health benefits, which accompany this stress management paradigm. Aside from staying fit and resilient, training may help to mediate many chronic cardiovascular, metabolic, nervous, and immune system disorders. Training is a reliable stress management tool used to maintain physical, mental, emotional, and cosmic fitness.

Conclusions: The essence of the "total athlete" includes a balance of work, nutrition, and rest. Recovery is as necessary as work. Carbohydrate intake immediately following training helps to speed the recovery process by restoring fuel and building protein. In order to maximize training effect, the exercise/recovery balance is crucial. Proper training is good for you!


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

Training Concept #9 - Hypothermia

Concept IX: “Hypothermia”

A safety reminder about hypothermia is relevant to "training concepts" because winter workouts are recommended in order to maintain or improve your paddling fitness. As the seasons change, so do our safety priorities. During the summer months we are concerned about hyperthermia and dehydration. In winter, we are exposed to the cold and vulnerable to the onset of hypothermia. Hypothermia will affect your performance and diminish the enjoyment of paddling. But more importantly, it is a health safety issue with serious consequences. Observation and awareness may help to save yourself or a friend. A little preparation and planning can make cold weather paddling more fun, more comfortable, and a lot safer.

Here are some considerations with respect to hypothermia. Your responsibility goes beyond your own safety and extends to the boating community. You can be a liability or an asset. If you become hypothermic, you become our responsibility. If your paddling partner becomes hypothermic, they become your responsibility. Be ready to respond.

I can think of a number of scenarios that the paddler may have to confront that involve unplanned exposure to cold water and air:

Capsize with or without rescue
Unexpected onset of rain and wind
A hard training paddle causing fatigue and perspiration
Early sunset
Failure to have warm dry clothes to change into after a workout

Physiology: Major heat loss occurs through conduction and evaporation. This means get out of the water, get dry, and/or cover up immediately. Most heat loss occurs from:

Head (50-60%)
Neck
Groin
Armpits/chest sides

Be aware that rapid warming of the extremities may cause cold blood to circulate to the body's interior, causing rapid cooling and risk of cardiac arrhythmias. Warm slowly.

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

Training Concept #8 - Long Distance Paddling

CONCEPT VIII: “Long distance Paddling”

Long distance typically means 30 miles and longer. The Molokai Channel can be your first adventure into this new training and racing arena. In many sports, long distance is considered the ultimate challenge. Long distance paddling holds this same intrigue.

This is not intended to be a comprehensive training discussion, but is meant to address some fundamental concerns that will help to make your first long distance race a positive experience. I assume that you have been exploiting your "long training paddle" (Concept II) and "race pace training" (Concept IV) to prepare yourself for the rigors of long distance racing. Count on this race distance being very demanding, especially as the day warms up. Be prepared to race for 5 to 6 hours. The following are some highlights to consider for the race day:

1. Your race pace should be at a comfortable speed that you have been practicing (race pace training). Monitoring a stopwatch can help you avoid the common mistake of "going out too fast." Strive for even splits so that your last mile is as fast as your first.

2. Hydration is the most significant performance and health consideration for an event this long, especially if the weather is hot. Practice drinking lots of water and/or carbohydrate and electrolyte replacement liquids (sports drinks) during your long distance training so that your stomach adapts to the intake while you exercise. Some drinks may not be compatible and may be too sweet, salty, or bad taking. Try diluting them with plain water or find a new drink that works for you.

During exercise in the heat, you can lose more water through perspiration and ventilation than you can drink and absorb. If you don't have the urge to urinate every hour, you may ultimately have a performance problem or a health problem (renal failure is life threatening). So, back off and drink lots of ice water to stimulate gastric motility and fluid absorption. Dehydration can also be determined by weight loss and blood pressure drop (decreased blood volume). A gallon of water weighs 8 pounds and this degree of dehydration is not uncommon and it can have serious consequences. Dehydration often results in nausea and just finishing the race becomes challenging. Stay ahead of the game and prevent dehydration by drinking early and drinking lots.

3. Proper nutrition is part of a comprehensive race strategy. During a race of this length you need to supplement your energy reserves with carbohydrate ingestion. Sport drinks work well and often contain needed electrolytes. Fruit juice, V-8 juice (salty), fruit, cookies, pretzels, jelly sandwiches, etc. may be your favorite. Don't experiment during the race, but practice intake during your long training paddles. If your experience stomach upset during the race, head for the ice water and salty pretzels. Symptoms of low blood sugar often begin with a subtle mood change and grow into emotional or grumpy behavior, and ultimately the total exhaustion.

4. Paddlers racing in teams will have opportunity to rehydrate and eat when they are out of the boat. Rest in the shade, stretch a bit, walk some, and that might bring life back into a tired body.

Have a support crew or a cooler with extra fluids and foods that you might need. If you don't feel great, experience cramping or overwhelming fatigue, or have sore-bottom-syndrome, don't give up. A comfortable boat/paddler unit is more important than a fast boat. Taking the time to rest, stretch, rehydrate, and eat will make you feel a whole lot better. If you respond to these symptoms early, you can get it back together and still finish well. Remember to have fun!

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

Training Concept #7 - The Ageing Paddler

Concept VII: “The Ageing Paddler”


I don’t like to write about things that I haven’t actually practised or experienced, but aging is something that we all do with varying degrees of effectiveness. If you read about the ravages of getting old, it is very scary. If you read about the positive effects of exercise, nutrition, and stress management on the aging process, you gain some sense of control; it all becomes more interesting and challenging. Consider that much of “normal aging” is actually mediated by disuse (hypo kinetics), too much stress, and poor nutrition. The good news is that it is never too late to make positive life-style decisions or to start training for next year’s racing season. Here are a few key factors relating the physiology of aging and physical training.

Physiology: The study of aging typically views a cross section of population that is not devoted to exercise and fitness. So, the norms that we read about tend to be skewed towards aging of the sedentary rather than aging of the fit. Older athletes are not only concerned with maintaining health and fitness, but are searching for ways to improve athletic prowess. Consider the aging effects on 1) the cardio respiratory system and 2) the skeletal muscle system:

1. Maximal heart rate tends to decline with age by approximately one beat per minute each year. Exercise may alter this process minimally, but heart rate decline is inevitable. Stroke volume, which reflects the muscle quality in the left ventricle of the heart, also may decline. The resulting diminished cardiac output reduces circulation to the exercising muscles, therefore, limiting the VO2max potential. However, research has shown that a group of aging nationally ranked marathoners were able to match their 25-year-old VO2max at age 40. Aging is slowed by training!

2. The inactive older person tends to lose muscle and gain fat as a result of the body’s physiologic adaptation to reduced activity. This adjustment in body composition stimulates a decline in resting metabolic rate (RMR), which decreases caloric need and increases calorie storage (fat). Muscle mass loss is the reduction in both the number and size of the muscle fibers. Also, motor nerve cells, which activate the muscles, tend to deteriorate. Collateral nerve development may help to reinnervate some of these abandoned motor units. However, muscle mass (and motor units) may be preserved by training!

Old muscles respond to exercise just as well as young muscles. Exercise helps to preserve and improve muscle and nerve quality and function, coordination, flexibility, posture, etc. Although some potential strength loss occurs because of the dwindling fast-twitch muscle fibers, resistance training and endurance training provide the adaptive stimulus to fight these aging phenomena.

Training: Of the three primary training variables, VO2max, economy, and lactate threshold (LT) (see previous Training Concepts), the aging athlete may derive the greatest performance gains through LT training. Mitochondria and oxidative enzymes (which ssupport oxygen utilization in the muscle cells) are key functional elements of the aerobic process and they tend to survive aging. These elements are very responsive to training and are responsible for optimizing aerobic capacity and LT. Maximizing mitochondria and oxidative enzymes allows more energy production during exercise and results in faster and longer paddles.

Research gives us some ideas about training in order to increase the density of mitochondria and oxidative enzymes in the muscle cell:

Oxidative enzymes are maximized by training 1 hour per day, 5 days per week, for 6 months.
Mitochondrial density is most efficiently increased in slow-twitch muscle fibers by paddling for 60 minutes at 70-75% VO2max (80-84% HRmax).
The best way to stimulate the oxidative capacity (increase mitochondria) of fast-twitch fibers is to paddle for 10 minutes at close to 100% VO2max. Fast-twitch muscles prefer to operate anaerobically but can be trained to assume some intermediate oxidative characteristics.

It is apparent that variation in intensity and duration is necessary to take care of training every facet of our physiology. It takes some planning and creativity to tailor a training program to include the stimulus for all the desirable adaptive traits.

Proper training greatly improves endurance in old age, probably by the same mechanism as in youth (the muscle’s increased ability to use oxygen reduces glycogen depletion). Adaptability of muscle to exercise remains high even in the very old and the response to training does not appreciably change with age. Much of the deterioration of muscle tissue associated with aging appears to accompany disuse.


How to raise your lactate threshold? A high LT tends to compensate for a declining VO2max. Ideas about LT training are continually evolving. Without dwelling on the physiology of lactate threshold, try this simple 45 minute program each week (optimally 30% +/- of your training workload):

1.Warm up, hydrate.

2.Paddle hard for 12 to 15 minutes.

3.Recover with easy paddling for 4 minutes.


4.Paddle 30 minutes of quality paced 250m intervals with equivalent length recovery times (or 75 second intervals with 75 second recoveries).

5.Warm down, rehydrate.

As you get older, be sensitive to your changing needs. You may require more recovery time between hard workouts or after racing. Over training caused by insufficient recovery will hinder your performance and subtract from the fun quotient. Also, be patient and let your training work for you. Don’t try to force yourself into higher performance. Give your body a chance to adapt to the workload. Set goals and allow enough time to achieve them; start preparing now for next year’s favorite races. Consciously monitor your state of well being both during races and throughout your training.

Conclusions: Think of the change in certain human qualities as we age in a positive way and accept the challenge. Age related strength loss is compensated for by smart training and keen racing skills. Add to this optimal stroke mechanics, a slick new carbon fiber boat, and a lightweight carbon paddle. You will enhance your lactate threshold paddling velocity (LTPV), and gain a performance advantage. Aging doesn’t have to be all that bad!


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

Training Concept #6 - The HR Monitor

CONCEPT VI: “The HR monitor”

Many athletes use a heart rate monitor (HR monitor) when training and racing. Knowing your heart rate under various conditions can teach you much about your performance physiology. In endurance athletics, monitoring heart rate may reveal problems in your training program, errors in your race pace, and warn you of stress caused by environmental factors. Understanding the implications of heart rate can help you avoid training and racing errors. The intention of this article is to caution you about the difficulties and limitations of interpreting exercise heart rate.

The heart rate monitor is an electronic device, which conveniently records heart rate while you are exercising. Heart rate is an approximation of exercise intensity. It is an indirect measurement of physiologic workload (oxygen consumption, energy expenditure, aerobic capacity, or VO2). Therefore, knowing your training heart rate or the perceived effort associated with that heart rate, is important so that you can intentionally train significant elements (VO2max, VO2submax, and lactate threshold) of your physiology.

Physiology: Heart rate is related to VO2 in a linear manner. The approximate relationship (+/- 8% error) is:



This tells you that if you plan to train at 70% of your VO2max, then you must paddle at 80% of your maximal HR (HRmax). However, this straight-line relationship between HR and VO2 tends to break down at the low and high values. For example, maximum heart rate is achieved before maximum VO2. This relationship is still practical because the higher the heart rate response, the greater the exercise intensity.

Factors other than oxygen consumption can influence heart rate. These factors include temperature, emotions, food intake, hydration state, body position, muscle groups exercised, continuous vs. stop-and-go exercise, or isometrically or rhythmically contracting muscles. In many arm exercises, heart rates are higher when compared to leg exercises. Consequently, heart rate during upper body work, tends to over predict the actual VO2. Heart rate response to paddling varies for paddlers of different experience, skill, and fitness levels.

More variables: In order to use the heart rate monitor for training and racing, paddlers must know their 1) maximal heart rate (HRmax) and 2) training or racing target heart rate (percentage of HRmax).


1. The usual calculation used to predict HRmax is 220 minus age. However, for at least 1/3 of athletes, 220 minus age will over or under predict HRmax by at least 15 beats per minute, leading to workouts which are too intense or too easy. The only sure way of determining HRmax for the paddler is an actual field measurement. Warm up for 10 minutes, paddle 250m hard, rest for one minute, then paddle 500m and check heart rate at the end.

2. There are two methods commonly used for calculating target HR. The first is the percentage of HRmax (__% X HRmax). The second is the percentage of the difference between HRmax and resting heart rate (__% X (HRmax - HRrest) + HRrest). Be aware that these two methods result in different heart rates!

More problems: Lactate threshold, which is very sensitive to training, is a key physiologic factor for predicting performance. The threshold is the VO2 at which lactic acid begins to accumulate because it is produced by the working muscles faster than it is metabolized. Much training effort is devoted to having this occur at the highest exercise intensity possible so that you can paddle fast and far. HR is commonly used to identify this threshold intensity, but be aware of the following concerns:

1. HR is a deceptive measurement for lactate threshold training. What is threshold HR? It is often suggested to be 82 to 88% of HRmax. Actually, it may be 65 to 94%. Or another source says “threshold intensity is about 80 to 88% of VO2max which is about 85 to 92% of HRmax.” Careful! Threshold occurs at different levels for different people.

2. HR associated with threshold will increase over time with proper training

3. HR varies to environment and mood, but threshold doesn’t follow HR.

4. HR only partially determines the amount of blood being circulated by the heart to the active muscles. Cardiac output = heart rate X stroke volume. Imagine the effects of fatigue and dehydration on HR during a long, hot race! The blood volume drops causing the stroke volume to decrease and the HR to increase in an attempt to compensate.

5. Lactate threshold is a function of how hard the muscles are working, not how fast the heart is beating.

HR may be affected by other things.

1. Cardiac drift is the tendency for the heart rate to rise slowly as you paddle, even at a constant pace. HR can rise by as much as 20 bpm during constant velocity paddling lasting 30 minutes. Hydration may help to stabilize the drift. Drift will cause you to paddle slower even though you have the ability to maintain an even pace.

2. HR is sensitive to environmental conditions and to psychological state. HR is higher when weather is hotter or more humid and when you are tense and irritable.

Should you train by pace or by heart rate? VO2, your oxygen consumption, not heart rate is significant for determining work intensity. The heart is along for the ride and will do what muscles require it to do. The skeletal muscles become fatigued faster than the heart. The heart slows down when the paddling muscles do, not the other way around. Your goal is to develop greater fatigue resistance in the paddling muscles at the desired pace.

Training based on HR makes the heart primary and paddling muscles secondary. Practicing pace rather than HR trains the precise neuromuscular coordination and precise muscle functioning that you need to race. The less you practice pace, the lower the coordination and economy. If you want to race at a goal pace, practice that pace, not a HR.

Conclusions: Use the HR to monitor condition and change, not to control the training program. The HR monitor is a device, which collects data, and it is not a coach. Information collected by a HR monitor refers specifically to your heart and doesn’t tell you whether your paddling muscles are really ready for your goal racing speed. Only training at race pace can do that.

Remember that your HR is along for the ride. It will do what your exercising muscles tell it to do. If your muscles cannot sustain high intensity work for a long period of time, they will not drive your heart to its limit or its target rate. If you improve the fatigue resistance of your muscles at high speeds by practising those speeds, then your ability to sustain race pace for longer periods of time will force your heart to work harder to keep up with your muscles.

HR can be a powerful paddling assistant. Get used to how you feel at different work intensities and check the HR monitor occasionally for objective feed back. After some practise, you’ll be able to guess your HR within a few beats. You’ll also be able to feel lactate threshold intensity and sense how hard you can push yourself for the ambient conditions. A high HR may tell you that you are racing too fast, or that you are fatiguing or dehydrating and that you’d better conserve your energy if you want to maintain pace. Or you can learn these warning signs by how you feel. Don’t fall short of your performance goals by letting a misleading heart rate control your training and racing!

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

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.

Training Concept #4 - Speed Strategy

CONCEPT IV: "Speed strategy"

You want to get faster! Gradually increase your ability to paddle fast. Much of that new speed will come from having a higher VO2max rather than from the development of anaerobic capacity. More oxygen processed by the muscles creates more energy, more muscle force, and a higher paddling velocity. Some speed will come from improved economy, because economy means higher speeds without incurring greater oxygen cost.

Some will come from lifting the lactate threshold (LT), because a higher threshold allows speeds to be sustained for longer periods of time. And some will come from better neuromuscular coordination - improved reactivity of the nervous system. This heightened ability to utilize available muscular force to drive the boat forward reduces wasted energy on non-propulsive, stabilizing movements. And some speed will come from pure strength - the ability to stabilize the body and generate large amounts of force.

Optimal speed development involves carrying out a lot of work at target race pace (TRP). The "specificity principle" implies that specific exercise elicits specific adaptations creating specific training effects. In other words, you must practice the specific thing that you want to improve. This practice will also be at an intensity that will boost your lactate threshold paddling velocity (LTPV). LTPV is a great predictor of performance in both endurance and sprint events.

When you paddle faster than LTPV, lactate production outpaces consumption and large amounts of lactate begin to accumulate in the blood. Someone with a high LTPV can paddle faster with less lactate accumulation and less fatigue. As LTPV improves in response to appropriate training, it pushes up VO2max and pulls up paddling velocity. Maintain the existing workouts suggested in the previous articles, but add the following training component.

This speed development strategy is a simple systematic plan that deserves some effort. The essence of this concept is that you must be able to paddle the TRP (target race pace) for a short distance before you can sustain it in a long race. What to do?

1. Determine your TRP. For example, if you are preparing for a 10-mile race, review your times from previous races over the same course, and decide on your goal for this race. Check the pace chart (Table 2) to determine your speed pace for the course. If last year’s time was 1 hour and 44 minutes, your pace was 5.8 mph.

2. Your goal is to break 1:30 this year. Your TRP is 6.7 mph. This is a fairly big step, but see if it works. You need to learn to paddle this new pace reliably. According to the pace chart, you must be able to stroke 1/4 mile in 2 minutes 15 seconds. If necessary, establish a slower goal for a while, because you’ll need to paddle this speed for 8 X 1/4 mile repeats with a 3-minute recovery between each repeat. This should be a hard effort but not an all out sprint. All repeats should be the same speed/time. Otherwise, adjust your pace accordingly.

Table 2. Pace Chart




Continue this recovery time progression until you are down to 1-minute breaks between the repeats. At this point, try 2 x 1 mile repeats, striving for the TRP for each repeat. Now increase your pace for the 8 x 1/4 mile repeats and continue the process.

Note that the 1/4 mile and 1 mile speeds are calculated as steady-state velocities. Because you actually start at zero mph and accelerate for approximately 50 meters, your maximum speed is actually just a bit faster than indicated. This correction factor varies for individuals and is easier to just ignore.

Always establish a goal time for a race. This should not be a wild guess but a sure thing because you have practised TRP. Make your own pace chart to include intended race distances. The influence of waves, wind, and current may affect your overall time, but your performance will improve regardless.

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

Training Concept #3 - The 1000 Meter Time Trial

Concept III. “The 1000 meter time trial”

As the weather gets nicer and the evenings get longer, it is easier to slip in a third weekly workout. The emphasis so far has been to establish that all-important aerobic base including a weekly aerobic paddle, a lactate threshold paddle, and a biweekly long paddle. Now that you’re comfortable with this workload, it’s time to increase the workout intensity by including the 1000-meter (about 850 yds.) time trial. Adding this strategy to your training offers potentially huge benefits from a quick, high intensity workout.

Keep in mind that the purpose of this training series is not to dictate a training program. The intention is to stimulate thought about the effectiveness of your training. Exposure to important components of exercise physiology may help you to critique your training program, develop the best training composition, and derive the greatest benefit from your training time.

Races are the highest quality workouts and can have the greatest impact on your fitness. The time trial is a race against the clock and should be performed at top speed but with your best form. The racing benefits derived from the 1000-meter time trial typically are greater than those from other distances.

The 1000-meter time trial will improve your speed, power, economy, and endurance. These are all the things that we desire in order to enhance our paddling performance. Here are some reasons to focus on the 1000-meter workout:

1) Race pace training increases aerobic capaccity more than a less intense but longer workout.

2) 25% of the energy required to paddle 1000 meters is produced anaerobically. Improved anaerobic capacity will enhance your kicking power at the end of longer races and improve your ability to utilize mid-race surges.

3) Practicing at 1000 meter speeds decreases the "perceived effort"
experienced in longer races.

4) The faster pace develops neuro-muscular coordination for maximum power
production and sustained faster pace.

5) 1000 meter pacing improves your paddling economy in order to allow you to paddle faster for a given effort and to conserve muscle glycogen.

6) This training heightens the aerobic capacity of fast twitch muscles, therefore, increases your VO2max and paddling velocity at lactate threshold.

7) Faster paddling improves biomechanics, dynamic flexibility, and range of motion for greater speed development.

8) Faster turnover develops optimal stroke cadence for racing.

9) Training variation offered by the 1000-meter time trial adds physiologic adaptation specific to that form of training and adds to your overall fitness.

10) The speed developed from the 1000-meter time trial improves performances at longer distances.

A 1000-meter course in a canal is perfect for this time trial. Start with a 20-minute easy warm-up paddle. Record your 1000-meter time so that you can monitor your improvement. Warm-down for 20 minutes. Stretch after your workout and relax while you re-hydrate and replace carbohydrate stores. You should realize large performance benefits for very little training time. The next article introduces a speed training strategy to further prepare you for your big race.

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

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.

Training Concept #1 - Aerobic Training For Aerobic Racing

CONCEPT I: "Aerobic training for aerobic racing" (or use your time effectively)

This is the first of a series of articles about physical training. The emphasis is directed toward training for canoe and kayak racing, although, preparation for making a Hawaii Kai run or a day cruising around in Kailua Bay involves the same training principles. This series is intended to stimulate thought and discussion about your training program. Are you achieving your racing goals? Have you reached a plateau or are you losing your competitive edge?

Every training session should have a purpose. Most of us are limited to the amount of time that we can spend paddling. So, spend this time effectively and specifically to reach your objectives. Are you expanding your aerobic fitness, building your anaerobic power, pushing your lactate threshold, stimulating fat metabolism, building a strong background for the year 2001 racing season, or fine tuning your fitness for the next race?

Let’s assume that you’ve been spending time in your boat building the requisite paddling skills, fitness base, and stroke mechanics. Regardless of goals, your success will be determined by your underlying aerobic conditioning. Therefore, the first training concept concerns "aerobic training for aerobic racing".

The major energy source for paddling differs depending on the intensity and duration of exercise. Table 1 illustrates the relative contribution of aerobic (reactions involving oxygen) and anaerobic (reactions not requiring oxygen) energy sources. The energy spectrum describes the concept that as exercise progresses beyond several minutes, the aerobic system predominates. By understanding this energy spectrum, it is possible to train for specific improvements of the appropriate energy system.

Table 1. The Energy Spectrum.

Duration of maximum exercise



If the competition lasts longer than 30 minutes, 95% or more of the energy for the race is derived from aerobic sources. When this concept is applied to training, it is clear that most training time should be spent on aerobic development.

For example, if available training time is two days per week and one day is devoted to anaerobic workouts, then 50% of the training time is spent preparing for 5% of the race. A better balance might involve a long aerobic paddle one day and an anaerobic threshold paddle the second day. Aerobic training takes place at an intensity below the anaerobic
threshold. You should be able to talk comfortably and enjoy the scenery at this level. The anaerobic threshold occurs at the intensity at which the breathing rate begins to elevate rapidly. If you are working harder than this, you are training for something else.

Remember to use your time effectively by designing your training composition to compliment your racing. If your race is mostly aerobic, then use most of your time to boost your aerobic system.

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