Athletes Profile

♪ Racing Stroke Rate

MaximumMaximum ~175 s/m ~175 s/m

Average aboutAverage about ~160 s/m ~160 s/m

Drops toDrops to ~150 s/m ~150 s/m

♪ Duration of the water phasee

MarathonMarathon 0.550 s0.550 s

1000m1000m 0.340 0.340 ss

200m200m 0.200 s0.200 s

The slow twitch fibresThe slow twitch fibres 0.100 s0.100 s

The fast twitch fibresThe fast twitch fibres 0.010 s0.010 s

♪ Paddling action:

Pushing (Ballistic)

Driving

Strength

Time %

I m p u l s i o n

A

B

♪ Muscles’ structure

Fibre 1 (30-50%) – oxidation slow twitch fibre - red:Fibre 1 (30-50%) – oxidation slow twitch fibre - red:

- Contains high concentration of myoglobine, mitochondrion's and capillaries;- Produce ATP through aerobic system and splits it at slow speed;- It is resistant to the fatigue and condense in posture muscles;- Major storage fuel – Triglycerides;- Speed of contracting vibration - 10-30 Hz.

Fibre 2A (10-30%) – oxidation fast twitch fibre - red :Fibre 2A (10-30%) – oxidation fast twitch fibre - red :

- Contains high concentration of myoglobine, mitochondrion's and capillaries;- High capacity to produce ATP by oxidation and split it at high rate getting high speed of contraction; - It is resistant to the fatigue, but less then slow twitch fibres;- Major storage fuel – Creatine phosphate, glycogen.

Fibre 2B (20-40%) – glicolitic fast twitch fibre - white:Fibre 2B (20-40%) – glicolitic fast twitch fibre - white:

- Contains low concentration of the myoglobine, mitochondrion’s and capillaries;- It has high concentration of glycogen and splits ATP at very fast rate;- It gets exhausted fast;- Major storage fuel – Creatine phosphate, glycogen.- Speed of contracting vibration - 30-70 Hz.

♪ Accumulation of Lactic Acid

Amount of Lactic AcidAmount of Lactic Acid

from 13mm up to 15 mmfrom 13mm up to 15 mm- the same as after 500 or 1000m race,- the same as after 500 or 1000m race,

but in much shorter timebut in much shorter time

♪ Bioenergetic sources

aerobic lactic

alactic

200m 30%30% 50%50% 20%20%

500m 40%40% 50%50% 10%10%

1000m 60%60% 35%35% 5%5%

Marathon 90-95%90-95% they are relevant for first they are relevant for first

1000m and tactics1000m and tactics

♪ Power manifestations in canoeing

F

tPower in the stroke

W

F

V

Power in the gym as a load derivative

W

L

V

Power

Speed

Power as derivative of the length of the distance

♪ Racing profile

75m Rolling 75m Standing Mv-St 200m Race Peak Pace

(200m)

75m (s)

SR ave. (st/m)

BoatL (s)

75m (s)

Time (s)

BoatL (s)

50m (s)

Peak pace

(200m)

100m (s)

200m (s)

Second 100m

(s)

Drop 100m

(s)

1SR (st/m)

2SR (st/m)

W/Best 1.60 9.50 30.49 17.50 34.50 17.00 0.50 174 155

PB2010 30.49 12.28 162 2.28 13.85 1.57 2.32 10.44 30.49 18.30 35.60 17.30 1.00 167 140

Target 12.00 175 1.90 13.50 1.50 2.00 10.00 PB 18.00 34.80 16.80 1.20 170 150

♪ Coaching issues♪♪ Maximum speed becomes a limiting factorMaximum speed becomes a limiting factor

♪ ♪ Good technique at 3 strokes per secondGood technique at 3 strokes per second

♪ ♪ Neuromuscular aspects become very importantNeuromuscular aspects become very important

♪ ♪ Compatibility with 1000m is questionedCompatibility with 1000m is questioned

♪♪ Endurance v speed balance in trainingEndurance v speed balance in training

Borrowing ideas

‘ ‘Useful’ sports ?: Useful’ sports ?: ♪♪ Swimming…Swimming…♪♪ Rowing…Rowing… ♪♪ Gymnastics…Gymnastics…

♪♪ Running…Running… ♪♪ Cycling…Cycling… ♪♪ Boxing…Boxing… ♪♪ CANOEINGCANOEING

Power development

♪ Targets

. Power versus strength development

. Fast twitch fibres hypertrophy

. Specific strength development

. Local Endurance

. Relaxation rate

♪ Ways to develop the fast twitch fibres

- Effort above 80% 1RM

- Fast execution <≈ 1 rep/s

- Fatigue

♪ Training zones in the gym

♪ Main strength development session in the gym

Quick 50% x 8rp x 4 setsQuick 50% x 8rp x 4 sets

Quick 30% x 20rp x 4 agonist (80rp) Quick 30% x 20rp x 4 agonist (80rp)

ev1’ev1’

5 – 3 – 2rp5 – 3 – 2rp

♪ About aim of the gym training

Main problem of the gym training

isn’t the strength development -

It is the transition of

the gym work into

canoeing abilities

♪ Single arm paddle machine

♪ Resistance training on the water

♪ Main strength development session on the water

20 strokes x 10 ev1’ x 420 strokes x 10 ev1’ x 4

Build the Stroke Rate from THR up to 160 ->Build the Stroke Rate from THR up to 160 ->

-> Build the size of Resistance R >>> RRR ->-> Build the size of Resistance R >>> RRR ->

-> Include Standing Start with and without Resistance --> Include Standing Start with and without Resistance -

>>

-> Permanent paddling technique control !!!-> Permanent paddling technique control !!!

Sprint technique particularities

♪ Main differences

What happened after the stroke?What happened after the stroke?

What can we understand as a pushing (ballistic) What can we understand as a pushing (ballistic) stroke?stroke?

KayakKayakfast set upfast set up

front strokefront strokehips drive v trunk rotationhips drive v trunk rotation

CanoeCanoetop meeting pointtop meeting pointsuspended body weightsuspended body weighthip rotationhip rotation

♪ Options of the paddling action -

ImpulsionImpulsion

SwingSwing

! PropulsionPropulsion

PullPull

DriveDrive

StrokeStroke

PushPush

♪ Sprint paddling action is -

ImpulsionImpulsion

SwingSwing

! PropulsionPropulsion

PullPull

DriveDrive

StrokeStroke

PushPush

♪ Fundamental actions for technique improvement

SpeedSpeedBuilding Up Building Up

CircuitCircuit

MANAGE THE PADDLE:MANAGE THE PADDLE:

1 1 Set UpSet Up

2 2 Lock the bladeLock the blade

33 Make pivotMake pivot

MANAGE THE TRUNKMANAGE THE TRUNK::

44 Lock the trunkLock the trunk

55 Drive with the hipsDrive with the hips

66 Weight onto the bladeWeight onto the blade

7 7 Rotate around the bladeRotate around the blade

MANAGE WHOLE ACTIONMANAGE WHOLE ACTION::

88 Check connectionsCheck connections

99 Ballistic actionBallistic action

1010 Run the boatRun the boat

♪ Conditions for the proper set up

. End the effort before extract the paddle. End the effort before extract the paddle

. The blade exit should be produced by the rotation forward. The blade exit should be produced by the rotation forward

. The front hand is waiting until pulling hand comes up. The front hand is waiting until pulling hand comes up

. The recovery finishes . The recovery finishes

when the shaft passed when the shaft passed

horizontal positionhorizontal position

♪ ♪ Benefits of the proper set up

. Control of . Control of relaxationrelaxation during the cycle during the cycle

. Increasing of the . Increasing of the glideglide after the stroke after the stroke

. The paddle and top hand are . The paddle and top hand are readyready for next for next ‘lock’‘lock’

. Prepare the muscles for next . Prepare the muscles for next ballistic actionballistic action

♪ Technique recap

Technique key’s for the speed are:Technique key’s for the speed are:

. Fast Set Up. Fast Set Up

. Front stroke. Front stroke

. “Ballistic” . “Ballistic” actionaction

What happened with intensity?

♪ Training zones

♪ Intervals training

Planning rules:

Length of a set – as the longest effort for this training zone

Speed - taken from higher training zones

Recovery between efforts - about 1 minute

Intervals training gives us an opportunity

to increase the speedincrease the speed for the same metabolic background

and to do as much more accelerations, as many times is split

the main effort,

Main sessions:

Split 600: 150m x 4 ev2’Split 600: 150m x 4 ev2’

Split 300: 100m x 3 Split 300: 100m x 3 /100m/100m

♪ Main speed development session

Split 600m: 150m x 4 ev2’ (500m Split 600m: 150m x 4 ev2’ (500m pace)pace)

Split 300m: 100m x 3 /100m (200m Split 300m: 100m x 3 /100m (200m pace)pace)

♪ Sessions matrix

♪ Where are the limits?

Is it good paddle fast early?Is it good paddle fast early?

Quantity of the intensive sessions…Quantity of the intensive sessions…

Fatigue, speed v endurance…Fatigue, speed v endurance…

Overtraining…Overtraining…

Periodization

♪ Key differences of planning for 200m

Emphasis to Specific Strength development

Pace development up to 180str/min with good technique

Up to 2 speed sessions a day at the racing season

Target sessions: 10-15” with RRR and 30-20” series every 1-2’

Aerobic work every day, but as a ‘balancing’ work

Volume of training in hours reminds bigger than for 1000m

♪ Building Up strategy

POWER

EnduranceEndurance

POWER

EnduranceEndurance

POWER

EndurancEndurancee

ThresholdMaintenance

Maintenance

Technique

Technique

Technique

Sub Race Pace

Mean Sprint

Short Sprint

Max Speed

♪ Building Up planning experiences

STR STR € 6r 3r

STE €20r spl Q80r spl Q3'

Max 75 100, BL

200 20st mix spl300200x8 80st

500 20st mix spl750200x12 70st

SRP 60st200x16 60st 2-1' 3-1'

THR 2' PW 3' PW 6'

CAP CAP CAP CAP

STR 8r 8/654r 5r

DYN Q70k €20r Q50k

Max - - 10"

200 - 20st mix spl300200@80st

500 20st (B) spl750 200+F200@70st

SRP spl1.5k(b) 3'200@60st

THR 6'PW 8'PW 3'

COR 60' 60' 60'

20102010 20112011

♪ Control of the speed development

Actual speed > Last record > Target speed

Last record

Max. Speed

Anaer. Power.

Racing speed target

Racing

Speed

♪ Volume of training

Sessions of 1h x 3-4 a daySessions of 1h x 3-4 a day

20-21h a week20-21h a week

Looking at the future

♪ Main performance limiting factors

Sprint technique up to 180 s/min

Power endurance development

Volume of the intensive training

Emphasis on fast action in everything

♪ Aerobic training for 200m

We need aerobic training for 200m athletes because:

. To sustain the fitness

. To maintain the technique and feeling

. To bust the recovery after intensive workouts

. To maintain the balance in nervous system (sympathetic / parasympathetic regulation)

♪ Old useful strategies

‘To paddle you have to paddle’

‘Miles (hours) make a champions’

‘No pain – no gain’

♪ Long term sub-strategies

U15 U18 U23 SEN

Targets Development of the cardio-vascular

system and core strength

Development of VO2max is extremely

important

Specific strength and lactic tolerance

development

Power and power

endurance development

Ses’s/week 5-8 8-11 10-11 11

Endurance R2 R3 R6 R4

Technique 100s/m 120s/m 140s/m 160s/m

Gym CND STE HYP PWE

CoreGames Trunk Circuits Olympic weight

lifting

Core worm ups

♪ Main risk factors for 200m

Early specialization before become seniorEarly specialization before become senior

Insufficient aerobic developmentInsufficient aerobic development

Accelerated gym training before end of pubertyAccelerated gym training before end of puberty

Maximum speed level stagnationMaximum speed level stagnation

Overtraining / injury / illnessOvertraining / injury / illness

Create strategies -Borrow techniques -

Win medals !

Thanks. Any Questions?

alex.nikonorov@gbcanoeing.org.uk

YouTube: TheAlexnikon