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Speed‘Speed’ is a function of reaction time, the number of strokes per minute (the rating) and the velocity the boat travels as a result of a paddle stroke. The percentage of fast twitch muscle fibre effects an individual’s speed potential, though it still must be trained properly to produce the desired force quickly and effectively. There are a number of factors which effect boat speed in a race which should be addressed independently, namely:
Training for Speeda) Reaction Time Reaction time is a function of the Central Nervous System and can be improved by learning to respond to audible or visual stimuli. This might mean developing a quick response to drum beat changes in the dragon boat or fast switches from side to side in the outrigger. Reaction drills are critical for a good start, changes in race conditions or water conditions which require quick adjustments to stroke depth or body position. And of course avoiding a huli in the outrigger. Developing good technical skills to minimize movement in each stroke phase will help to reduce reaction time to changes. Building up boat speed quickly is vital to sprint racing or to catch a wave in an outrigger. The ability of a paddler to accelerate depends a lot on his or her power to weight ratio. Dryland training will develop strength and power needed to get the boat moving fast in the shortest time. The motor units in our muscles, however, must learn how to deliver a force quickly. More specific work in the boat such as acceleration drills for short distances is important or use of plyometric activities such as jumping drills or heaving medicine balls around helps to develop the necessary power. These are short-response shock type exercises. c) Terminal Speed Specific ‘Speed’ training results from repetition of a movement where speed ie. stroke rating, is increased progressively until maximum performance is achieved; short distance absolute speed or ‘flying’ sprints of 5 to 10 seconds, innervation drills (ie. paddling flat out with four ultra-fast strokes put in on command) or overspeed training such as down wind or with an engine all help to push the maximum speed of the boat up. Short bursts of speed following a resistance training session, once the load is removed, will result also result in performances at a higher ‘Speed’ for short distances. Technical precision becomes important when approaching maximum speed, particularly when the rating is high. Without it, power is not delivered efficiently. The critical concern is learning to deliver maximum force while the boat is running at a high speed. In a fast crew, this can be difficult for more inexperienced paddlers. d) Maintenance of Terminal Speed Maintaining maximum speed relies partly on the development of the neuromuscular pattern of quick twitch contractions. It’s one thing the exert power to catch slow moving water, but when the boat is running fast it requires great effort to apply force consistently. You could compare it to trying to keep your legs moving fast enough when running downhill. The results can be spectacular! Interval training where performance of maximum ‘Speed’ throughout a work-out can be carried out once the technical precision is attained. A higher rate should not sacrifice the length or quality of the Stroke, so it is important to coordinate increases in ‘Endurance’ and ‘Power’ to cope with the increases in ‘Speed’. It takes a tremendous mental effort to maintain high pace activities with a crew in unison. Maintenance of maximum speed results from your central nervous system learning to coordinate a faster muscle activity and adapt accordingly. Rhythmically alternating high and low intensities allows you to develop a sense of potential speed maximums or minimums and adjust your sense of rhythm to suit. Ultimately the speed that the boat will travel through the water is a function of stroke rating and power; too high a rating will can result in loss of power unless the stroke technique is adjusted to suit the faster movement. The optimum stroke rating depends on the conditioning of the team and their ability to adapt to the demands of a higher speed stroke technique. Measuring boat speed using a hull speed indicator, or timing the speed to cover a fixed distance is the best method to determine the effectiveness of different stroke rates. e) Speed Endurance Speed endurance relates more to the physiological aspects of performance and less on neuromuscular demands. Lactic tolerance development utilizing interval training, strength endurance work in the gym and specific training such as race rehearsals all contribute to a higher level of endurance for speed. The Speed ReserveThe Speed reserve represents the ability of an athlete to perform at a higher speed over a shorter distance than that of the race. In simple terms, the faster you can cover a shorter distance, the greater endurance you will have over the longer distance. This important to realize when training for paddling marathons. Even for 500m or 1000m sprints, by focusing on the development of a greater speed reserve ie. by increasing speed at even shorter distances, you can ultimately improve your performance over the longer distance of the race. Care should be taken so that the gains made in shorter interval training are converted effectively into the longer distance race pieces. Becoming too familiar with a shorter distance of 50 to 100m may cause the team to ‘hold back’ on the longer distance for fear of burning out too soon. It is important to know your race piece intimately and how much power reserve you can draw on over the longer distance. |
Hong Kong Island Paddle Club is partnering with the Hong Kong Shark Foundatoin
SponsorsIf you are interested in Sponsoring the Hong Kong Island Paddle Club please email Walter Colgan for more information.
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