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.

Concept III. The 1000 meter time trial
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 capacity 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.