Aoraki Dragon Boat
Association (Inc)
Christchurch, NZ

Training Tips - part 5

General Training Tips

Many competitive paddlers keep a detailed training log to records their training activities: on-water, weight training, pool etc. Usually a little booklet showing the date, work-out (ex: 3 sets x 1.5 km paddling @ 60%, 2 min rest between), and how they felt about it.

Body weight and basal or morning heart rate is also sometimes included. Training logs will help you in the long term. If you have a bad racing year, you can look back at previous years logs and find out how hard you trained and felt in previous years. Good paddling years are usually a result of how well you have trained.

Coaches should also keep a log the team training from year to year. You can draw from this data base of work-outs each year and adjust accordingly.

EXERCISE:

Typically three times a week with at least a day of rest between workouts

Start with 5-10 minute warmup

Use machines or free weights.  Free weights are not generally advised for beginners as they require correct techniques for safety and maximum benefit

Work larger muscles before smaller muscles

Always work opposing muscle groups.  (ie chest & back, biceps & triceps)

To help avoid muscle pain:

• cool down properly, move the muscles after exercises

• drink water to flush system

If some people haven’t used those particular muscles in their personal training, after paddling you still might feel new muscle pains even if we do a good cool down.

Importance of exercise

• Cardiovascular fitness, muscular strength and endurance, flexibility

• Improved performance in sport

• Improved capability for functional activities

• Reduced risk of injury

• Increased metabolism

• Decreased risk of osteoporosis

• Sense of well being

Importance of doing a warm up

• A rehearsal of the activity to be performed

• Increased respiration and heart rate

• Increased oxygen delivery to cells

• Increased temperature of muscle tissue

• Prepares joints for movement

• Reduced risk of injury

Cardiovascular exercise

• 3-5 times a week, minimum 30 minutes duration

• start with 5-10 minute warm up including dynamic stretches

• Use the ‘Talk test’ – you should be able to talk out loud.  If you can’t speak normally while you are exercising you are working too hard.

• Activities can include: walking, cycling, skating, skiing, swimming, racquet sports, jogging, running, aerobics classes, dancing,…

• Drink plenty of water

Finish with 5-10 minute cool down to lower heart rate and respiration

• Stretching (static) – hold stretches for 30 to 60 seconds

• Muscular strength and endurance

It is important for beginners to get a proper orientation to a gym facility by a trainer or experienced partner

Suggested beginner routine (8 to 10 exercises):

• Chest (pectorals) – chest press

• Back (latissimus dorsi)  - lat pull down

• Back (trapezius/rhomboids) – seated row or one arm row

• Legs (quadriceps) – leg press or squat or lunge

• Legs (hamstrings) – leg curl or lunge

• Shoulders – side, anterior (front) or posterior (back) shoulder raises, shrugs

• Arms (biceps) – bicep curls

• Arms (triceps) – tricep kickbacks

• Core – oblique abdominal crunches, back extensions

Start with 2 sets of 12 repetitions with a 60 second rest between sets.  Gradually increase to 3 sets of 15 reps.  Then gradually increase weights. Keep a log of weights used and reps.

End weight training with stretching of muscles worked.  Hold stretches for 30-60 seconds

Static Stretching

• Performed after cardio or weight training workout.

• Hold stretches for 30 – 60 seconds

• Static only – no bouncing

• You should feel a mild tension, no pain or discomfort

• Elongates muscle tissue

• Gives greater flexibility and range of motion

• Reduces risk of injury

• Enhances performance

• Reduces build up of lactic acid, reduces muscle soreness

• Feels good

• Wall Stretches

Too Much Training?

Overtraining can result in sudden loss in body weight and increase in morning heart rate.

Training becomes flat. Body becomes susceptible to injury and illness. Good habit is to check your pulse before getting out of bed in the morning. If the heart rate suddenly goes up more than six beats over the usual rate, you are probably over-training. The body has been overloaded and the heart is working extra hard to compensate - it may be time to reduce overall activities and allow more recovery time.