THE WILL TO WIN IS NOTHING WITHOUT THE WILL TO TRAIN!!!

A Word to the Wise : In pre-season training, it is difficult to train a muscle for strength and endurance at the same time; so, train for strength before endurance!!!

In order to get results in any sport (eg. Canoe Racing ), your training has to be broken down into five important parts: 1.) Power; 2.) Endurance; 3.) Speed; 4.) Technique; and 5.) Skill. The latter two can be worked into the first three. If these five parts are mastered, you will get winning results. I will give my definition of the above five parts and how I feel they should be trained:

1.) Power - gives great starts, strong performances throughout and strong explosive finishes. - attained by: weight training, hard labor or natural ability.

2.) Endurance - good body conditioning that focuses on the heart and lungs! - in season and off season endurance training is very important. Endurance gives you the heart and lungs to go hour after hour after hour as required in sporting events. - this is more easily maintained with a heart monitor at 60 - 70% of your maximum heart rate and 55 - 60% on recovery days. ( I will talk more about heart monitors in future articles ) - attained by: running, biking, swimming, snow-shoeing, cross-country skiing, canoeing, or natural ability.

3.) Speed - the most important and a must!!! Speed allows you to capitalize on the other four parts when they are mastered. This is what puts you in the elite group. - attained by: interval training. This is when you sprint for a period of time or distance, rest a certain amount of time and then repeat the sprint. The number of intervals, time of intervals and rest between intervals can be varied to accomplish many different things. ( eg. early season, in season, late season) should be done at 85 - 95% of your maximum heart rate with a heart monitor. It keeps you honest, also enables you to see if you are at 85 - 95% or if you are really at 70%. The duration of intervals should be 75 - 90 minutes including warm-ups and cool down. This should be done twice a week. You should always be exhausted at the end of your workout and never look forward to intervals but this puts your performance to new levels . Some people are born with natural speed (natural ability) while others must work hard at it.

4.) Technique - a special method or system used to get results more easily in competition. Good technique can be developed. It will also improve your power, endurance and speed. Always be working to improve and become more efficient. - attained by: movies, video tapes, watching and listening to experienced competitors and professional athletes, attending clinics and of course, natural ability.

5.) Skill - ability gained by practice, knowledge and years of experience. Skill is what keeps the older athletes competitive with the younger ones and always can be improved upon. - attained by: experience, practice, competing and training in different conditions and natural ability once again is a great contributing factor to one's skill. Skill is ageing gracefully and wisely in any sport! Monitoring your heart rate, mixing the types of workouts and getting adequate rest, food and fluids plus preparing yourself mentally are " the keys to proper conditioning ". The importance of rest can not be over-emphasized. A good athlete can not expect to over work his/her body every day and expect to get faster or stronger. After a hard workout, the body needs time to heal and to mend itself in order to get stronger. 'Rest' can be active but at an easier pace such as an hour at 50% of your maximum heart rate. Perhaps, one could consider 'rest' as taking a day or two away from your training altogether. To summarize, it is not 'how much you train' that is the most important factor, it is 'how you train' that gives you the winning results!

HEART RATE IS BASED ON THE FOLLOWING FORMULA:

220 minus your age (equals your maximum heart rate) multiplied by percentage of effort equals range of training . (eg. Ted is 40 yrs. 220 - 40 = 180 (Max. Heart Rate) 180 x .55 or 55% = 99; 180 x .60 or 60% = 108.

Therefore, the 55 - 60% range for Ted is from 99 to 108 heart rate (Recovery or easy day) 180 x .60 or 60% = 108; 180 x .70 or 70% = 126. Therefore, the 60 - 70% range for Ted is from 108 to 126 heart rate (Endurance Range ) 180 x .85 or 85% = 153; 180x .95 or 95% = 171.

Therefore, the 85 - 95% range for Ted is from 153 - 171 heart rate (Speed or Interval Range) Note: 220 is the standard used for males and 226 is the standard for females, although, as with most everything, there are differing opinions on this.

Stephen McAleer (2005)