Dragon Boat West

Looking to increase my paddling stamina.  3 approaches come to mind through simple logic, and internet research.  Not sure what would actually be the best, so I thought i'd ask before I try them blindly.

1) Non-paddling Cardio type exercises (i.e. running)
2) Long distance aerobic paddling (i.e. training with 5k pieces or more on an OC)
3) Interval training (i.e. 3 mins full speed, 3 mins relaxed, and repeat on an OC)

What do you think would yield the best results?  Where do you think the limit of my workout should be to avoid overworking myself?  (i.e. for long distance --> 5k? 7k? 10k? per session, or for intervals, --> 3 min on/3min off x how many sets would be safe?)

I am reasonably fit, and have a reasonably high level of paddling ability... so I can handle a good workout, but I do have the tendency to overdo it sometimes when I'm too eager to improve/get results. 

Thanks!

Hello,

This is just my one and a half cents...

1) A good way to cross train, not the best for increasing paddling stamina because it isn't entirely sport specific. Keeps things interesting though, and is worth a couple hours per week of your time. If you do choose to run, choose higher intensity interval over LSD (it better emulates our paddling style, which I assume is dragonboat, which is short power-endurance pieces)

2) Excellent to create or maintain an aerobic base, and capillarize your muscles. This makes it easier for your muscles to receive blood/oxygen and release wastes. This definitely increases endurance. Assuming you have relatively high endurance, 5k shouldn't be a big problem for you.

3) The best for building power-endurance, which is essentially our sport (again I'm assuming DB, not OC) the numbers are different depending on what you're looking for.

- Speed: 15x (10s on @ 100%, 60s easy paddle @ 60%, or starts up to the transition)
- Absolute power: 8-12x (10 of your hardest strokes, 1-2 minutes rest)
- Endurance: 3x (10min on/2min off)
- Power-Endurance: 6x (30s on/15s off/45s on/30s off/30s on @ 85%, 1-3 min rest) then working up to longer pieces at a higher intensity with similar rest. For example, if you are training for the 200m races, you wouldn't go up to 2 minutes of work (it takes about 60s to do 200m on a DB). Then, if you are training for 500m races, you wouldn't stop at just 90s of work (because it takes approx 2min to do 500m on a DB). Bottom line is, if you have a goal distance in mind, use that when creating your workout pieces. Stretch out the pieces by a little bit once in a while.

Eg. power endurance pieces for training for 500m, if your team normally does about 2:10
**Remember this is just an example and you can move it around according to you/your team's abilities and current speed.
**This pattern also shouldn't be the only thing you are doing on a DB/OC... power endurance is just one of the aspects of training.

Beginning of season:
8x ([5x 30s on/30s off] @ 85%, 1-3 min rest) = total work 2:30

Midseason:
6x ([45s on/30s off/60s on/30s off/45s on] @ 90%, 1-3 min rest) = total work 2:30

Near regatta season:
4x ([60s on/30s off/30s on/30s off/60s on] @ 95%, 1-3 min rest) = total work 2:30

Regatta season:
4x ([75s on/30s easy/75s on] @ 100% or race pace, 1-3min rest) = total work 2:30
or
2-3x 500m (and time it for fun)

There's not really a set limit you have before overworking yourself. Your body doesn't say to itself "I will get hurt at 7km. 6.8km should be alright" just read your body and don't push yourself to injury. Your body's status and limits change weekly, daily, hourly. Tomorrow is always another day to try again. Stop when you need to, push yourself when you are able to, but just don't be dumb about it :D

For intervals, again there isn't really a "safe" number. What you can do, though, is balance the pieces. What I mean is, the longer your piece, the lower the number of sets. For 3min on/3min off, I would do about 8 of those. If I shortened it to 1min on/1min off, I may do 15 of those. The amount of rest also denotes how many sets to do. (see above)

I'm a huge fan of interval training because you get to work your body at a higher intensity, burn the same number of calories as you would doing LSD, it's more interesting and fun, and you literally get fitter, faster.


You're overworking if:
- You consistently look and feel like crap during a piece (means it's too long or too intense for you at that time)
- Your technique goes down the drain all of a sudden
- You have pain/inflammation in your joints. Don't grin and bear it... stop immediately.

You're not necessarily overworking if:
- Your technique remains relatively the same throughout the piece, aside from sprints, where most people's techniques die fast
- You feel a burn in your muscles during a piece, that's just lactic acid
- You feel sore afterwards

You may burn out if:
- You paddle too often, suddenly (going from 2x/week to 6x/week within 2 weeks)
- You paddle too long, suddenly (going from 2k at a time to 5-8k)
- You begin to dislike the feeling of going on an OC but still push yourself to do so, for some reason unknown (my situation)


If you are eager to improve and get results, you are actually better off making yourself rest at least twice a week. So, two full OFF days per week... meaning no hard training. You can still go for a light jog on your off days, but no paddling. It will keep your muscles from hating you and it'll prevent you from hating the sport. Trust me on this one... I wish I stopped when I could.  :x

Sorry for talking so much... I really like exercise physiology  :shock:

1) You're going to break your ankle again running. Running will increase your cardio, but it's not paddling specific. If you want to get better at paddling, paddle more.

Case in point - Lance armstrong has one of the world's highest VO2 maxes in the world. According to his numbers, he should be running a low 2 hr marathon. When he did, he pulled in at just under 3 hrs. Still a good time, but no where close to his theoretical max.

2) Long steady pieces are going to be of limited use to you this far into the season. You need to do them earlier in the season to build your aerobic base for sprint pieces.

3) Why are you doing 3 min sprints if your time trials are only 2 minutes? Start with smaller pieces and slowly decrease the rest time.

1) He broke his ankle? In that case... rehab may be in check. You don't want to avoid getting the ankle fit again. Avoiding running is like dislocating your shoulder and deciding to never use it again. It will get weak and become even more prone to injury!

2) True that it should be at the beginning of the season. Not now, it's too close to racing.

3) Also true - have a goal in mind and work towards that.

Ooh good reply Amanda!  I like the idea of the 75s on/30s easy/75s on x 4.  I've been doing 3 mins on/1:30 off/3 mins on x 4 so far.  But I can probably do more rounds of the shorter pieces. 

I'm doing 3 min pieces because I figure doing longer pieces and building that endurance would make shorter pieces (i.e. 2 minutes) seem like a piece of cake.  I don't want to only have the capacity to do 2 minutes on ideally.  Not sure if that makes sense from a training perspective.