Flatwater kayaking is primarily an aerobic sport, in which athletes compete over distances of 200 to 1,000 meters in both single and team boats. Flatwater kayaking requires speed, strength, power and endurance. Balancing racing kayaks is extremely difficult, and thus stability training is also essential to the flatwater kayaker.
Speed
According to Australian Canoeing, the ability to paddle with a high stroke rate and accelerate the boat quickly from a starting position is needed to become a successful kayaker. The National Strength and Conditioning Association advises that speed is developed through repeated exercise bouts of high intensity and short duration, perhaps 10 to 20 seconds. Kayakers can further develop speed by adding resistance to their boat, as by dragging a bucket.
Strength
Maximal strength is needed to apply as much force as possible to the paddle throughout the stroke. Athletes can develop strength through resistance training. The National Strength and Conditioning Association reports that strength is maximized by performing four sets of six or fewer repetitions, using loads greater than 87 percent of maximum. Effective strength training exercises for flatwater kayaking include rows, lat pulldowns, squats and bench presses.
Power
The National Strength and Conditioning Association describes power as the ability to move a high load over a minimal amount of time. Flatwater kayakers need explosive power to forcefully accelerate the boat through the water with each stroke. Power can be developed by performing four sets of one to five explosive repetitions, using 70 to 90 percent of maximum strength. Power cleans, snatches and jerks are effective exercises for developing power in flatwater kayakers.
Endurance
Flatwater kayak races last between 40 seconds and 4 minutes. The National Strength and Conditioning Association reports that any event lasting over about one minute is fueled primarily through the aerobic system. Therefore, flatwater kayakers should place great emphasis on developing aerobic endurance. Kayakers can improve endurance by training at a level of 65 to 87 percent of their maximal heart rate, for periods of one minute up to several hours.
Balance and Core Stability
A flatwater kayak is only 17 inches wide, making balance a key element in an efficient and powerful stroke. According to Australian Canoeing, balance is largely maintained through the core and abdominal muscles. Kayakers can develop core stability by performing standard sit-ups, crunches and planks. Using a giant exercise ball or Bosu ball can add a stability element to many exercises and promote balance in the boat.
References
- "Flatwater Racing Manual"; Australian Canoeing; 2004
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (eds.); 2008
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