Kayak racing requires power, strength, speed and endurance, as well as a high degree of balance and coordination. Sprint kayak races take place over distances of 500 and 1,000 meters, while marathon events cover distances of 10,000 meters or more. The type of racing you do will largely dictate the proper training program, but a few key principles can help all kayakers paddle faster.
Improving Technique
Technique is the most important component to improving in any sport, asserts the National Strength and Conditioning Association. The kayak stroke consists of powerful rotation of the upper body, combined with a driving of the legs against the foot board. As you strive to improve your technique, focus on maintaining an upright posture, keeping your arms straight at the catch and rotating your body rather than pulling your arms toward you.
Kayak-Specific Strength
To really begin to see improvements in your time, you need to get strong in the gym. Begin with body weight exercises such as pull-ups, pushups, sit-ups and squats. Once you can do these with ease, begin lifting weights. The kayak stroke requires tremendous strength in the torso, core and legs, so emphasize these areas. Perform sets of six to 12 repetitions, using 65 percent to 85 percent of your one-repetition maximum to increase muscle size and strength.
Explosive Power
Power is a specific type of strength that combines lifting heavy loads with explosive muscle contractions. Power is essential for getting the kayak up and moving from the starting position. Power exercises that are effective for kayaking include power cleans and snatches. Only attempt power lifts under the watchful eye of an experienced coach or strength and conditioning professional. Sets of three to six repetitions, using about 75 percent of your one-rep max will increase power needed for kayaking.
Paddling Endurance
Endurance can help sprint and marathon kayakers, and you can improve your endurance in the boat or the gym. Increase your paddling endurance by performing workout intervals of one minute up to several hours. The shorter your workout intervals, the greater your intensity should be. Improve muscular endurance by targeting kayak-specific muscles and performing sets of 12 to 15 repetitions, using less than 65 percent of your maximum.
Balance And Coordination
Racing kayaks are narrow, and require delicate balance to keep upright and on plane. Even the most experienced kayakers still focus on balance exercises, especially team boat crews. Physio balls are effective tools for increasing balance, and you can perform many common weightlifting exercises on a physio ball to incorporate a balance component. Fun paddling balance drills include paddling with your eyes closed, standing up in your boat, spinning your paddle over your head, throwing your paddle and many more.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (editors); 2008
- Sports Fitness Advisor: Power Training for Sport
- "Australian Canoeing: Flatwater Racing Manual"; Australian Canoeing; 2003
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