I am happy to have found Dragon Boating as a passion in life. I coach for the Tacoma Dragon Boat Association and enjoy sharing and learning all things paddling.
Dragon Boat Paddling Resources
http://www.paddlingcoach.com
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How to Master your Interval Training (and the science behind it)
Energy Systems in a 500m Dragon Boat Race
The typical 500m race is just over 2 minutes in duration, and therefore is categorized as a middle-distance akin to the 800m in track, the hardest to train for! The energy systems used are as follows: ATP-PCr (Phosphocreatine) provides short bursts of high intensity energy output, but stored ATP is depleted after the first 10-15 seconds of the race start. The anaerobic glycolytic system provides roughly half the energy of ATP-PCr, but lasts longer. Anaerobic glycolysis (which creates lactic acid, but does not use oxygen) begins to ramp up after the first 10 seconds and by 30 seconds accounts for the majority of energy production. This can be regulated to last up to 3 minutes, based on intensity, but typically by about 45 seconds the energy output comes from slow glycolysis or the oxidative system (1). For the middle portion of the race we are relying on the glycolytic and oxidative systems, allowing our muscles to recover enough ATP for a final sprint. In a typical 800m race, (with similar times to the 500m in a Dragon Boat) women averaged 33% energy from anaerobic (ATP-PCr and anaerobic glycolysis) with 67% of their energy coming from the aerobic oxidative system, men averaged 39% and 61% respectively(3).
At about 10 seconds as the ATP is used up, there is a decrease in energy output. There is a second decrease in energy output at the 45 second mark as the glycolytic system slows down and the the oxidative system begins to take over. In reality all three systems are in use all the time, but one or two will dominate. Research shows that each of these systems is trainable(2), with the ATP-PCr and glycolytic systems proving adaptable up to 20%, while the oxidative system shows adaptability up to 50%.
Example interval pieces for each energy system
- Type 1
- Training the ATP-PCr system means working at maximum output for very short times, with long periods of rest in between. Maximum intensity work for 10 – 20 seconds with 1 – 1.5 minutes between. Work to rest ratio from 1:3 to 1:6
- Type 2
- Training for fast glycolytic increases involves training the body’s lactic acid transport and dissolution which comes from shorter term higher intensity intervals 30 – 45 seconds with similar time for active rest. Work to rest ratio 1:1
- Type 3
- The oxidative system is measured by VO2 max. Vo2 max increases come from longer term intervals with shorter recovery cycles (i.e. 2-3 minutes at intensity, 1-1.5 minutes active rest) Work to rest ratio 2:1
How should you split your interval training up between these for best results?
The oxidative system proves it’s merits over and over. First, it accounts for the majority of energy production during a typical 500m race (61% – 69%) and second, it responds the best to conditioning! But focusing only on aerobic intervals without adding training for the anaerobic systems would be a mistake as well since over a third of the energy used during a 500m comes from these systems.
Therefore… a case for mixed intervals
Create training plans with 80% mixed aerobic, 20% mixed anaerobic- work. For example, (notation below is x' denotes x minutes, x" denotes x seconds, with x() meaning x times the following set, % is % effort)
- (5' 50%) each side (10 min aerobic warm up)I
- 4(30:30) each side (30 power: 30 active rest) (8 min, 4' anaerobic) Type 2 Interval
- 2(2' 80%, 1' 50% active rest) each side (12 min, ~4' anaerobic) Type 3 Interval
- 6(20" 100%, 1' stopped) each side (16 min, 4' anaerobic) Type 1 Interval
- (2' 65%, 5' 50%) each side (14 min aerobic cool down)
In practice it will be difficult to get this workout completed within 60 minutes, but it’s a great to start!
- McArdle WD, Katch FI and Katch VL. (2000) Essentials of Exercise Physiology: 2nd Edition
- Stager Jm and Tanner DA. (2005) Swimming: 2nd Edition; An International Olympic Committee Publication. Oxford UK: Blackwell Scinece Ltd
- David W. Hill, Journal of Sports Sciences, Volume 17, Issue 6 June 1999 , pages 477 – 483
Mixed Interval drill for Speed, Power, timing, blending, breathing... anything else?
I've been working on a new linking drill that is a winner so far in the boat.
If you are familiar with the 30:30 (30 power strokes followed by 30 recovery strokes) and the overrate (30 high speed strokes followed by 20 slower recovery strokes) this blends the two.
Starting with 30 casual strokes, ramp up to 30 overrate (85/min or so) then back to 30 casual, then 30 power strokes, then 30 causal. repeat this however many times you feel comfortable.
I notice many things with this drill, first and foremost, you can do a lot of it. 3 complete sets before a change does not feel straining. Compare this with just the 30:30 or 30:20, both of these feel more straining at 6 sets (the equivalent water time) before a change. Second, the overrate section produces a great blending and timing drill along with great speed work. Third, power work at slower rate builds the muscles ability to transport lactic acid, as well as strength. Fourth, calling out the powers increases breathing.
Lastly, this has many facets and works to more strengths, i.e. if you are good at speed you get positive feedback, if you are good at power you will likewise get positive feedback, etc. It keeps people entertained and focused for much longer.
You can play with focus during each set, first focus on the powers and really push it, then later focus on the speed and try to maintain perfect technique.
After playing with this the last few practices, I have noticed that I am sore after practice for the first time in a long time, but I never noticed I was working that hard!
Gotta love it!
Paddles Up!
Scott
Competitive Phase Strength Training
Now that we've hit the Dragon Boat competitive phase in much of the world, I'm hearing questions about how to alter a weight program during this time.
In the previous phase we maximized our power by lowering the weight and increasing the speed and number of repetitions to more closely match the paddle stroke during a race. We also altered the exercises performed to more closely mimic the stroke as well. This produces the benefit of race preparation, but at the cost of maximum strength. During this phase that was appropriate, as this speed was necessary to build up endurance and maximize the body's ability to work powerfully and explosively.
Special Phase Strength Training
Special Phase Strength Training
The intent during this phase is speed. Work on maximizing your power while maintaining a very fast rate, 1 second ascents. Work in 2 to 3 sets of high repetitions (30-50) These are lower weight sets, so you should be able to last for more repetitions and maintain the high speed. If you start to tire and begin to slow down, end that set after a couple more reps and come back to that exercise again. Try to work up to the suggested numbers over time.
For each exercise, find your maximum weight by doing the exercise with single lifts building up the weight slowly until you cannot lift the next heavier weight. These exercises are done at 30 - 50% of that weight.
Again emphasize speed of execution!
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:12/15/09How 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 ReserveSally Edwards formula for Maximum Heart RateMales use this formula:210 – half your age – 1% your total body weight + 4 = MHRFemales use this formula:210 – half your age – 1% your total body weight + 0 = MHRExample: 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 zoneMHR - RHR = HRR ( Heart Rate Reserve)HRR * 60% = LB (Low boundary)HRR * 70% = HB (High boundary)LB + RHR = Low heart rate in zoneHB + RHR = High heart rate in zoneExample:189 (MHR) - 60 (RHR) = 129 (HRR)129 * 60% = 77129 * 70% = 9077 (LB) + 60 = 137 bpm as the low end of your target zone90 (HB) + 60 = 150 bpm as the hign end of your target zoneThis 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 FormulaDr. 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.- Subtract your age from 180 (180 - age)
- 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
- Type 1
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Scott Klauminzer's Posterous
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I am happy to have found Dragon Boating as a passion in life. I coach for the Tacoma Dragon Boat Association and enjoy sharing and learning all things paddling.
