Session Explainers
| Name | 2Ks |
| Description | 2KM pieces starting from the club bridge to the 1k widespot, turn, and back. Starting at regular intervals (e.g. every 15min) |
| Duration | 60 - 80min |
| Intensity | A3+ Very high intensity i.e. 5km timetrial pace. Aim is consistency across pieces. |
| Training Aims | Similar to interval training but also focused on marathon race scenarios i.e. chasing down paddlers, keeping paddlers off, fighting over washes, whilst still keeping to a consistent high intensity pace. |
| Groups | Individual, no wash except the last piece of the session can be in a wash. |
| Coaching | Encouragement needed to finish the session at the same intensity. The starting times are important. This is an interval session so stick to the prescribed turnaround time as closely as possible. |
| Notes | Bring a drink bottle (water) in the boat to drink between pieces. Paddlers should remember & record their own times after the session |
| Name | Long Paddle |
| Description | Lowest intensity, long duration paddle. Leads change every 5min. |
| Duration | 40min - 2hrs |
| Intensity | Lowest intensity. Paddlers go at the pace of the slowest person on the wash. Should be able to converse with each other. NO RACING! Wait at turns & portages. |
| Training Aims | Building volume to handle long distance marathon racing and improve general endurance. Lead-changes for the purpose of wash-hanging training. Building the aerobic fat burning system. |
| Groups | Groups of 3 or 4. |
| Coaching | Pace should be slow and relaxed. No fighting for washes. Paddlers should keep good technique for the whole session- don’t let arms drop. |
| Notes | Bring a drink bottle (water) in the boat to drink occasionally (turns/portages). Don’t take sports drinks/food/gels during most training. The session should work your fat burning system more than carbs burning. You will feel weak at the end. |
| Name | Long Endurance Intervals |
| Description | 10/15/20 minute pieces 3-5 times, 4-5min slow |
| Duration | 60-80min |
| Intensity | A3-, Medium intensity, Keep moving on rest at A1 |
| Training Aims | Building up lactate endurance i.e. working at a high rate for a prolonged period of time right at the limit of what is sustainable.
|
| Groups | Individual or on the wash of a faster paddler |
| Coaching | Pace should be quite hard but sustainable for the whole piece, for the whole session. There must be a significant difference in speed between the on & offs.
|
| Notes | Bring a drink bottle (water) in the boat to drink between pieces. |
| Name | Short Endurance Intervals |
| Description | 4-6 minute pieces 4-10 times, 2min slow |
| Duration | 60min |
| Intensity | A3-, Medium intensity, Keep moving on rest at A1 |
| Training Aims | Building up lactate endurance i.e. working at a high rate for a prolonged period of time right at the limit of what is sustainable.
|
| Groups | Individual or on the wash of a faster paddler |
| Coaching | Pace should be quite hard but sustainable for the whole piece, for the whole session. There must be a significant difference in speed between the on & offs.
|
| Notes | Bring a drink bottle (water) in the boat to drink between pieces. |
| Name | Long Slow Intervals |
| Description | 15/20 minute pieces 3-5 times, 3 min rest |
| Duration | 60-80min |
| Intensity | A1, Lowest Intensity |
| Training Aims | Building volume at low intensity. Pure aerobic development. Technique focus.
|
| Groups | Small groups |
| Coaching | Keep it slow. Reminders to focus on good technique
|
| Notes |
| Name | Short Fast Intervals |
| Description | High intensity repeated intervals with short, frequent breaks. On:Off ratio of 4:1. |
| Duration | 60min |
| Intensity | A3+, High Intensity |
| Training Aims | Building up lactate endurance i.e. working at a high rate for a prolonged period of time right at the limit of what is sustainable.
|
| Groups | Individual or on the wash of a faster paddler |
| Coaching | These will hurt. The short breaks are key to the session. Don’t extend them! Paddlers must learn to deal with high heart rates & the pain of high lactate. Stroke rates should be high in the short intervals. |
| Notes | Don’t cheat the session by alternating leads - that’s a different session. |
| Name | Fartlek |
| Description | Low intensity training with sharp short sprints (15s every 4-6min). |
| Duration | 40-60min |
| Intensity | A1, Low intensity |
| Training Aims | Building up volume at low aerobic zone and sprints to keep you fresh and sharp during winter.
|
| Groups | Small Groups (max 4) |
| Coaching | Intensity must be low. Technique should be good throughout. Pace should return to steady easy after 15s sprints. |
| Notes |