Training for the advanced recreational kayaker
From KayakWiki
Training Guidelines
Any training program should include three components:
- Cardiovascular fitness
- Strength Training
- Stretching
Cardiovascular fitness will ensure that you have the endurance to enjoy kayaking. Strength training will ensure that those muscles that are not normally used in everyday life are ready for the travails of kayaking. Stretching will help prevent injury and allow you to do things that you might not otherwise - like getting into some rolling setup positions.
Don't forget to work on muscle groups that are not used in kayaking. It isn't enough to have strong arms, you should make sure that your legs keep up. As well, some muscles will be developed as a result of kayaking - you have to make sure that you work on the muscles that oppose those. Without balancing strength across a joint, you increase the risk of joint problems.
If there is one group of muscles to emphasize, it's the abdominals. You don't need a rock-hard six-pack, but you should keep your stomach muscles strong. Strong stomach muscles support the internal organs and take stress off the back muscles. Since you will be sitting in a kayak for long periods of time and proper paddling position means sitting leaning slightly forward, your back muscles are important. Help them out by maintaining your abdominals.
[edit] Off-season Training
This applies to those who live in areas where the rivers and lakes turn to ice or the weather is too cold to allow comfortable enjoyment of kayaking. Since kayaking is a silent sport, it should not be a surprise that many of the recommended off-season training sports are also silent.
- Cross-country skiing
- This sport is one of the best overall fitness sports. It exercises both lower and upper body and demands good cardio-vascular fitness to be fully enjoyed. In addition, the free technique or skating variant of the sport includes a technique known as the paddle dance by some. Also known as the Offset in Canada and V1 in the USA, it involves holding the two poles at different heights and using torso rotation to propel the skier forward. This one in particular is an energetic way to keep paddling muscles in shape.
- Snow shoeing
- A less energetic workout than cross-country skiing, it can nonetheless be a significant fitness activity. It allows you to get out and enjoy the winter without the learning curve of cross country skiing. You can also snow shoe with poles for more upper body fitness.
- Ice skating
- While this lacks an upper body component, it provides a good cardio workout.
[edit] In-season Training
These would be year-round for those who live in mild climates.
- Cycling
- Riding a bike is a good cardio workout. With high transportation costs, cycling to work would give a workout and cheap transportation at the same time.
- Hiking and trail walking
- This takes walking to another level. Hiking on trails will force you to mix up your tempo, with flat and hilly sections requiring different effort. Hiking poles can be used to exercise your upper body.
[edit] Year-round Training
If you can't get to a kayaking area, you can benefit by taking part in other activities that complement kayaking.
- Swimming
- While playing in water is good exercise, swimming lengths or laps in a pool really represents the best training. Swimming is quite possibly the best fitness workout for kayakers. Not only is it a good cardio workout, but the amount of exercise your arms get is a definite benefit to kayaking. As little as 45 minutes of swimming, twice a week can make a very noticeable difference in paddling strength and endurance. In addition, swimming will increase your confidence in dealing with wet exits.
- Running
- A good cardio workout, it does provide some stress to your body. If you are suited to it, running is a good fitness activity. It does lack an upper body component.
- Walking
- An excellent cardio workout for many people. This isn't dawdling with the dog at a fire hydrant, now - we're talking about a brisk walk for a half-hour or more. Ideal for older paddlers or those who find running too rough on their knees or other body parts.
- Stretching
- Most paddlers are too inflexible. A good stretching program will enhance your kayaking and minimize the risk of injury in any activity. Do not stretch cold; make sure you've warmed up before stretching. Many prefer to stretch after another cardiovascular workout.
- Yoga
- There are so many types of yoga that it is impossible to say one thing about it. You can find energetic cardio workouts in yoga or simply use yoga for stretching. If you find regular stretching tedious, a yoga group might be more to your tastes with the same benefits.
- Weight training
- You can use free weights or weight machines. The former are less expensive for home workouts. While not useful for cardio, this is one way to strengthen specific muscle groups. It should be done in addition to some form of cardio workout.
- Paddle simulation
- While rowing machines are common, the equivalent for paddling is rarely seen in gyms. You can make up your own simulation with bungees or surgical tubing and a stick or paddle shaft. Simply working with the elastics directly can be used to work arm and torso muscles in a way that weight training may not.
