Dragon Boat Paddling Resources

Power Up by powering down? Aerobic Base Training

The number one thing that most individual paddlers can do to increase their effectiveness during a race is to increase their aerobic base condition. I my view this is more important than technique and more important than power or strentgth. Good technique and strength are necessary for any dedicated paddler, but the best technique gets shot to hell at the end of a 500m race where you'll be gasping for breath and have burning non-productive muscles, no matter how strong, without good aerobic base conditioning. 

What does good aerobic base conditioning look like? What does it really do? How do I achieve it?!?

Aerobic base conditioning addresses muscle's ability to continue to function without fatigue under stress. Over time you will be able to exert yourself further and with more power while still not feeling fatigued or out of breath. This in turn allows your body to recover faster when you do flip into anaerobic activity. Imagine being able to paddle at 90% of a 500m race pace and power for 2 hours. The call for Imua or power will seem so much easier, and after the power phase your body will be able to recover while still maintaining boat speed. How much faster will your team be able to go? 

But, this type of training is very difficult to maintain. It calls for training consistently below your personal anaerobic threshold. Think of always being able to carry on a conversation while paddling, weight lifting, jogging, or whatever you are doing to get or stay in shape. This is done by maintaining roughly 70% of your MHR (Maximum Heart Rate) The most dramatic effect of base training comes from consistency, the more often you go above your anaerobic threshold, the less effective your base training will be. It's a simple thing to conceive, but difficult to achieve! The longer you can dedicate to base training the better the results. Three months is a good goal. And Now is the time for most North American paddlers to be doing base training!

A good heart rate monitor is key to this type of training. There are many available in all price ranges, but they start on Amazon and eBay for roughly $30. Give yourself a Holiday gift that will pay you back in spades this year!

One low priced model that is rated well is the Omron HR-100C Heart Rate Monitor, another is the Timex Zone Trainer.

Paddels Up! 

UPDATE:12/15/09

How to calculate your Maximum heart rate and 70% training level.

In the following formulas MHR is Maximum Heart Rate, RHR is Resting Heart Rate, HRR is Heart Rate Reserve

Sally Edwards formula for Maximum Heart Rate 

Males use this formula:

210 – half your age – 1% your total body weight + 4 = MHR

Females use this formula:

210 – half your age – 1% your total body weight + 0 = MHR

Example: a 45 yr old male who weighs 190 lbs:

210 - 22.5 - 1.9 + 4 = 189.6 (I'd round this down to 189)

Example 2: a 45 yr old female who weighs 140 lbs:

210 - 22.5 - 1.4 +0 = 186.1 (186)

Karvonen Formula to calculate your target zone

MHR - RHR = HRR ( Heart Rate Reserve)

HRR * 60% = LB (Low boundary)

HRR * 70% = HB (High boundary)

LB + RHR = Low heart rate in zone

HB + RHR = High heart rate in zone

Example:

189 (MHR) - 60 (RHR) = 129 (HRR)

129 * 60% = 77

129 * 70% = 90

77 (LB) + 60 = 137 bpm as the low end of your target zone

90 (HB) + 60 = 150 bpm as the hign end of your target zone

This simply means that you should exercise with a constant heart rate between 137 and 150 bpm for the greatest benefit. 

But Simpler is better for most!

The 180 Formula

Dr. Philip Maffetone recommends a newer approach to determining your maximum aerobic heart rate: This is the heart rate you should target, your range should be from 10 bmp lower than this value up to this value.

1. Subtract your age from 180 (180 - age)
2. Modify this number by selecting from the following categories that best match your health and fitness profile:
   • recovering from a major illness or any operation, Subtract 10
   • Not exercised before, or exercised irregularly, exercising with injury, have regressed in training or had two or more colds in the last 6 mo. Subtract 5
   • If you have been exercising regularly (4+ times per week) for up to two years without any of the above, No change
   • If you are a competitive athlete and have been training for two years without any of the above mentioned symptoms and have made progress in competition without injury, Add 5

Tags » Aerobic base heart power rate training

• 14 December 2009
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