This is the first of a series of articles about physical training. The emphasis is directed towards 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".

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

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.