ERGONOMICALLY CORRECT - The GULLWING paddle blades are designed asymmetrical in shape and formed at an angle which allows the paddler to put maximum surface area in the water faster & easier with less effort to achieve
more efficient power. Technique Workouts
WHAT: Low- to moderate- (as stamina increases) intensity workouts aimed at polishing technique, using drills such as Velcro Forehead and Butt Walk.
WHY: Builds muscle memory and efficient technique.
HOW: Alternate five minutes of drills with 15 minutes of relaxed paddling.
Interval Workouts
WHAT: Structured workouts alternating high intensity intervals with recovery intervals.
WHY: Builds stamina and power.
HOW: Start by alternating five minutes of moderate intensity paddling with 10 minutes of recovery in the first week. Gradually increase to four to six sets of two to four minutes of high intensity intervals with equal intervals of recovery in between. Later on in the program, cut recovery times in half. “The key is doing your last interval as hard as your first,” says Bigelow.
Recovery Workouts
WHAT: Relaxed paddling sessions aimed at maintaining fitness.
WHY: Speeds recovery by reducing lactic acid build-up after hard workouts.
HOW: “Get out, paddle and have fun,” says Bigelow. “Don’t even think about training.”
Distance Workouts WHAT: Longer, low-intensity paddling sessions.
WHY: Improves paddling fitness base and develops endurance.
HOW: Maintain a relaxed pace and efficient technique for the duration of the session.
Warm-ups and Cool-downs
The first 10 minutes of a workout is a good chance to practice sweep, draw and reverse strokes and to get your body prepared for more intense paddling (increase warm-up period to 20 minutes for interval workouts). Similarly, taking 10 minutes to cool down after the workout will speed muscle recovery and reduce soreness.
Your Personal Trainer
This program was adapted from Jodi Bigelow’s Kayaking for Fitness (The Heliconia Press, 2009, $19.95). Bigelow’s Ottawa-based Paddlefit business offers personal training for paddlers. www.
paddlefit.ca
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