Training Guide
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Devises Westminster RaceTraining Notes
from Slasher Preston Hemel Hempstead Canoe Club
The best way to attack the race is to do a map recce on multimap or similar. from there you can see that Waterside A race has a couple of locks that are close together and from there you can decide on how to run the locks.
The other thing thing closer to the day is the weather. There is a webbased weather report for the area and then you decide how the wind is going to affect your run. As you have a start window of a couple of hours you can decide to go off immediately and get to Newbury before the wind gets up or wait until later if the wind is going to push you along .
On the first few races everyone tries to start very early and there is an almighty scrum so being stable in a wash is a good thing. If you can sit on a wash for as much of the race as possible then you will knock minutes off your time.
Good training is 40 seconds sprints with 40 secs rest, done a dozen or so times. To build up strength get a bungee cord and wrap it around the hull of your boat. This gives extra resistance and when you take it off you go faster. I use golf air balls as well on the bungee which increases the resistance and therefore your strength.
This is great because the races are a collection on sprints: you sprint off the line and then get onto someone's wash. Then you relax and reach as long as possible. Then you get out and sprint run around the lock and sprint once you are back in the water. The rest is down to how much calories you can get down your neck.
Previously I worked out the number of calories required based on marathon running energy requirement. Every hour I took on a litre of lucozade sport drink and two energy gels taped to the bottom. As each refuel point my support (John Bennett) held open the string of the plastic bag, I ran past putting my head through the string and didn't stop. This was excellent and I am sure that it contributed to the win. Obviously for K2 you need twice the support. One key point is to avoid cramps you need electrolytes (salts) in the drink and lucozade sport helped here.
A word on clothes - My rule of thumb is that if the temp is below 10'C wear two thermals, if over wear one. If wet wear a wetproof gillet thing. If really icy then you need to get a pair of huggies - paddle mitts and marsport sell some with a wire around the cuff to allow easy access, other club members have found marigolds good too. But in all honesty if you relax your fingers the blood flows as long as your thermal shirt is long enough to cover the wrists. A good hat helps too.
Do lots of pull ups - it gives you a broad back and then you go for longer.
Video
Slasher Preston keeps sending me video technique links so I've listed them below and will add new ones as they arrive.
Outdoor TV
This Particular link includes footage of the Nationals and you can spot all kinds of things - including Slasher dodging a bloke at around 5 mins. Mick Doyle and Ivan Lawlar can be seen in the Assessment race too.
Race Day Marathon Canoe Racing Part 1
Race Day Marathon Canoe Racing Part 2
Slalom & WWR
Don't miss these two excellent links:
Slalom Technique for online video coaching
and
The Wildwater Racing manual here.
Cycle Commuting
There's no doubt that cycling to works helps your fitness however I have found that it's easy to not use this time well. My concentration can easily go and I think of work issues or the family and not about my work rate, very soon I'm doing a lot of coasting and nothing towards my fitness. If I focus and work hard and keep peddling (cycle computers/heart rate monitors are a great aid for this) my fitness improves.
I can still let my mind wander but I have to keep on track with the effort. I find the right level is where I can't speak without breathlessness. To test this I try and say this phrase out loud, "Slasher Preston and Uncompetitive Al in a K2 going backwards" if I'm at the right effort level it's pretty incoherent.
We've showers at work - which I need as it's 10 miles each way - but I also have a pull up bar to put in the door frame and allow for a little upper body work. I do some toes touching and trunk rotation twists to loosen me up as well.
Robin Oakley Herts LCO
