Bit of an update on how I’ve been managing my training over winter, and how I intend to structure my own training going forward.
Winter Kms
So far this winter my overall kms have been significantly less than usual. In previous years I’ve come close to 100km per week this year has been more like 50-60km per week. I’ve been focusing on technique some consistent erg sessions and learning new strength movements instead, much of which I’ve also shared as training content on the site. It’s been a cold winter with mostly less-than-favourable downwind conditions plus I keep on getting distracted with content ideas :), so I’ve found lots of enjoyment deep diving into technique and working on my calisthenic strength and skills.
kms from winter 2024
Kms from this winter
Racing wise, we’re lucky enough to have a local river racing series with good local competition. Manageing some good hard racing at the front end of the field. River racing isn’t my forte, but I’m slowly improving my river reading skills. I’ve also been back in the K1 and even the old K2 sprint session, jumping in with a local squad and working on that sprinting intensity, which often gets neglected as a downwind paddler. It’s been really good to use the technique principles I’ve been preaching in the K1. I’ve really felt the connection to the water again, which has made the K1 enjoyable.
My programming has been a bit ad hoc, deciding week by week how I’m going to train and staying fairly flexible, really just programmed around the local races to make sure I’m relatively fresh for each one. Sometimes it’s good to be a bit more flexible with your schedule, and then move into some more structured training when your ready.
I built this option into the website, as sometimes you just want a session idea, not the whole plan.
My Strength Training
I’ve been experimenting with muscle ups, high pull ups and some calisthenic moves I’m slowly improving on. What’s becoming clear is that straight arm high pulls (hips to bar) create that straight-arm pushing-down power that has to transfer back to the kayak stroke. Also the “dips” exercise creates strength for the top shoulder pressing down. I’m progressing slowly with these movements to make sure my tendon resilience stays high, as there can be a lot of stress on the wrist and elbow when training calisthenic movements. Done right your wrists and elbows get super strong for injury resilience. – So far so good.
Example of a straight arm push down. – Actually called a pull down. Matches the biomechanics of the kayak pull motion move the shoulder from flexion to extension. Simulates the muscle up pull motion as well
Bench Supported Pull Dowm
Looking Ahead
Looks like the local river racing scene will be my main focus for the rest of the year, as well as the national surf ski racing series. Including the Windy Wellington race and the Deep South Downwind. Then I’m looking to round the year off with the classic river race in mid-December.
If you’re looking for a training program coming into summer, I’ve built a Coast to Coast program which will double as a classic river race program. There are also surf ski specific programs to use as well. Or maybe your coming into winter and looking for some strength training ideas.
Strong Paddler Membership
Either join as a member and use the site as you see fit, or join the guided membership for a monthly catch up and plan for your training. This option is also perfect for other coaches wanting help with their own squads.