2. Athletes Profile

3. ♪ Racing Stroke Rate Maximum ~175 s/m Average about ~160 s/m Drops to ~150 s/m

4. e ♪ Duration of the water phas e Marathon0.550 s 1000m0.340 s 200m0.200 s The slow twitch fibres0.100 s The fast twitch fibres0.010 s

5. ♪ Paddling action: Pushing (Ballistic) Driving Strength Time % I m p u l s i o n A B

6. ♪ Muscles’ structure 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 : - 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: - 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.

7. ♪ Accumulation of Lactic Acid Amount of Lactic Acid from 13mm up to 15 mm - the same as after 500 or 1000m race, but in much shorter time

8. ♪ Bioenergetic sources aerobiclacticalactic 30%50%20% 200m30%50%20% 40%50%10% 500m40%50%10% 60%35%5% 1000m60%35%5% 90-95%they are relevant for first Marathon90-95%they are relevant for first 1000m and tactics

9. ♪ Power manifestations in canoeing F t Power 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

10. ♪ Racing profile

11. ♪ Coaching issues ♪ Maximum speed becomes a limiting factor ♪ Good technique at 3 strokes per second ♪ Neuromuscular aspects become very important ♪ Compatibility with 1000m is questioned ♪ Endurance v speed balance in training

12. Borrowing ideas ‘ Useful ’ sports ?: ‘ Useful ’ sports ?: ♪ Swimming… ♪ Swimming… ♪ Rowing… ♪ Gymnastics… ♪ Gymnastics… ♪ Running… ♪ Running… ♪ Cycling… ♪ Cycling… ♪ Boxing… ♪ Boxing… ♪ CANOEING ♪ CANOEING

13. Power development

14. ♪ Targets. Power versus strength development. Fast twitch fibres hypertrophy. Specific strength development. Local Endurance. Relaxation rate

15. ♪ Ways to develop the fast twitch fibres - - Effort above 80% 1RM - - Fast execution <≈ 1 rep/s - - Fatigue

16. ♪ Training zones in the gym

17. ♪ Main strength development session in the gym Quick 50% x 8rp x 4 sets Quick 30% x 20rp x 4 agonist (80rp) ev1’ 5 – 3 – 2rp

18. ♪ 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

19. ♪ Single arm paddle machine

20. ♪ Resistance training on the water

21. ♪ Main strength development session on the water 20 strokes x 10 ev1’ x 4 Build the Stroke Rate from THR up to 160 -> -> Build the size of Resistance R >>> RRR -> -> Include Standing Start with and without Resistance -> -> Permanent paddling technique control !!!

22. Sprint technique particularities

23. ♪ Main differences What happened after the stroke? What can we understand as a pushing (ballistic) stroke? Kayak fast set up front stroke front stroke hips drive v trunk rotation Canoe top meeting point suspended body weight hip rotation

24. ♪ Options of the paddling action - Impulsion Impulsion Swing Swing ! Propulsion Propulsion Pull Pull Drive Drive Stroke Stroke Push Push

25. ♪ Sprint paddling action is - Impulsion Impulsion Swing Swing ! Propulsion Propulsion Pull Pull Drive Drive Stroke Stroke Push Push

26. ♪ Fundamental actions for technique improvement Speed Building Up Circuit MANAGE THE PADDLE: MANAGE THE PADDLE: 1 Set Up 1 Set Up 2 Lock the blade 2 Lock the blade 3Make pivot 3 Make pivot MANAGE THE TRUNK: 4Lock the trunk 4 Lock the trunk 5Drive with the hips 5 Drive with the hips 6Weight onto the blade 6 Weight onto the blade 7 Rotate around the blade 7 Rotate around the blade MANAGE WHOLE ACTION: MANAGE WHOLE ACTION: 8 Check connections 8 Check connections 9 Ballistic action 9 Ballistic action 10 Run the boat

27. ♪ Conditions for the proper set up. End the effort before extract the paddle. The blade exit should be produced by the rotation forward. The front hand is waiting until pulling hand comes up. The recovery finishes when the shaft passed horizontal position

28. ♪ ♪ Benefits of the proper set up. Control of relaxation during the cycle. Increasing of the glide after the stroke. The paddle and top hand are ready for next ‘lock’. Prepare the muscles for next ballistic action

29. ♪ Technique recap Technique key’s for the speed are:. Fast Set Up. Front stroke. Front stroke. “Ballistic” action. “Ballistic” action

30. What happened with intensity?

31. ♪ Training zones

32. ♪ 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 increase the speed to increase 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 300: 100m x 3 /100m

33. ♪ Main speed development session Split 600m: 150m x 4 ev2’ (500m pace) Split 300m: 100m x 3 /100m (200m pace)

34. ♪ Sessions matrix

35. ♪ Where are the limits? Is it good paddle fast early? Quantity of the intensive sessions… Fatigue, speed v endurance… Overtraining…

36. Periodization

37. ♪ 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

38. ♪ Building Up strategy POWER Endurance Endurance Endurance Threshold Maintenance Technique Sub Race Pace Mean Sprint Short Sprint Max Speed

39. ♪ Building Up planning experiences 20102011

40. ♪ Control of the speed development Actual speed > Last record > Target speed Last record Max. Speed Anaer. Power. Racing speed target Racing Speed

41. ♪ Volume of training Sessions of 1h x 3-4 a day 20-21h a week

42. Looking at the future

43. ♪ 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

44. ♪ 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)

45. ♪ Old useful strategies ‘To paddle you have to paddle’ ‘Miles (hours) make a champions’ ‘No pain – no gain’

46. ♪ Long term sub-strategies U15U18U23SEN 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 5-88-1110-1111 Endurance R2R3R6R4 Technique 100s/m120s/m140s/m160s/m Gym CNDSTEHYPPWE Core GamesTrunk CircuitsOlympic weight lifting Core worm ups

47. ♪ Main risk factors for 200m Early specialization before become senior Insufficient aerobic development Accelerated gym training before end of puberty Maximum speed level stagnation Overtraining / injury / illness

48. Create strategies - Borrow techniques - Win medals !

49. Thanks. Any Questions? alex.nikonorov@gbcanoeing.org.uk YouTube: TheAlexnikon