Factors Facilitating Peaking
Peaking or Periodizing is the result of many complex training factors and may be regarded as the major goal within the training year. The correct manipulation of the training factors given below should cause you to adequately peak for the competition of main concern. No single factor can be substituted for or compensated by another but must be combined with all others to optimize the physical, technical and neuro psychological qualities of the canoeist.
- High working potential and quick rate of recovery - ability to cope with high a volume of work and the capacity to recover quickly from that work infer a high performance expectation.
- Near perfect neuromuscular coordination this infers a high capacity to perform skills and tactical maneuvers flawlessly.
- Overcompensation - this refers to the adaptive mechanism which has allowed the canoeist' body to attain a higher state of physical and psychological arousal in preparation for the main competition of the training year.
- Order to facilitate adequate peaking one needs to decrease the training intensity to allow the canoeists body to regenerate and reach a state of readiness.
- Unloading - a correct unloading phase is a major determinant in peaking through facilitating over - compensation prior to the major competition.
- Recovery - adequate recovery after training and competition is a major factor enhancing peaking. Recovery techniques must be consistently used so that fatigue does not accumulate to where physical problems begin to occur.
- Motivation - arousal and psychological relaxation - the canoeist must be psychologically prepared for the major competition.
What is 100% Commitment?
- Achieving a training, competition, lifestyle balance to maximise performance.
- Honesty with self about 100% commitment
- Doing everything possible to achieve; investigating mental & technical areas even if small.
- To be there when it counts ... and a little more; be available for the extra miles. Push your comfort zone; be open and think again'.
- Being fully focused on every session, taking something from every session.
- Making lifestyle changes.
- Having a goal in mind and reminding yourself - how to achieve.
- 100% physical and mental training in every session.
- Eliminating distractions
- Make sacrifices
- Not satisfied with current position
- Always looking for improvement
- Attitude
- Really want to do it and enjoy
- Being fully dedicated on race day can be very satisfying and rewarding.
- Being prepared to do more than could reasonably be expected.
- No holding back - in racing and training (no delusions)
- Take advantage of opportunities (e.g. high pole) and in lifestyle
- Feel good and satisfied
- Being proactive.
Programs and ideas for work.
Performance Program will be based on four big training blocks
General base -strength
development
(1. Oct-31.Jan) -general
endurance development
-Individual technique
improvement
Specialize base -threshold
endurance improvement
(1.Feb-31.Mar) -strength
endurance development
-Individual speed technique
Racing base -aerobic power (MO2)
increasing
(1.Apr-31.May) -sprint technique
improvement
-Crew speed technique
improvement
Racing tolerance -lactic tolerance, racing tactic, maximum speed improvement
(1.Jun-14.September)
Aerobic metabolism (Cape core aerobic pace)
- Work up to 20km,
- H\R will be 65/70% or between 130-140 bpm
- Primary energy source will be from the fatty acids.
- Boat speed will be near 70%.
Aerobic metabolism (Threshold pace)
- Work over 15-20km.
- H/R will be around 75\80% or 150\160bpm.
- Primary energy source will be fatty acids and glycogen.
- Boat speed around 70\80%.
More ideas and directions.
- 80% speed is the commencement of the ATP-CP system.
- H/R will be approaching max.
- Stroke rate between 94-104.
- 1000 time in good conditions 3.47 - 3.52.
100 meter from a running start 18,8 - 19.6 in fair conditions.
100% speed = distance of 80 - 100 meters max - after this time maintenance is
the key.
Stroke rate 118-140+.
Speed from standing over 100 meters in a race situation
- MK1 18.52 - 19.8.
- LK1 20.31 - 21.517
- MK2 16.87 - 17.84
- LK2 18.56 - 20.00
- LK4 18,26 - 19.50
- C2 19.06 - 21.00
- C1 20.31 - 21.20
Speed from run - 100 meters -
17.9 - 18. 8 - MK 1.
Work ideas to help improve these areas - (4* 15) 90 - (2*60) 5min
(4*15) 90 - (10*20) 90
High volumes of training without sufficient intensity fails to produce improvement as does high intensity with to little volume.
The amount and intensity of work must he continuously increased if improvement is sought.
H/R at aerobic levels is a good indicator of work done.
H/R at anaerobic levels loses out as a usable method of training control.
Use of % speed = Best time in seconds divided by Training time in seconds
Nandor Almasi - Head Coach