Paddles Up!. Arlene Chan
Чтение книги онлайн.
Читать онлайн книгу Paddles Up! - Arlene Chan страница 10
Название: Paddles Up!
Автор: Arlene Chan
Издательство: Ingram
Жанр: Спорт, фитнес
isbn: 9781770706071
isbn:
If you have access to an OC-1 or OC-6, paddling on an outrigger is the best way to simulate a dragon boat stroke on the water — highly recommended for specific system training.
If these options are not available, running is another way to train effectively. The training distances outlined above relate running distances to paddling times.
Many dragon boaters find that paddling in small boats, like the OC-1, is the most effective way to improve water feel and connection.
ANAEROBIC (ATPATP-CP) ENERGY
System
The supply of ATP in the muscle lasts for approximately two seconds and the re-synthesis of ATP from CP will continue until the CP stores are depleted in about four to six seconds. Approximately five to eight seconds of ATP production is available.
• To develop this energy system, sessions of four to eight seconds of high-intensity work at near peak velocity are required, for example:
• 3×(10×30 metres) with recovery of 30seconds/ repetition and five minutes/set;
• 15×60 metres with 60 seconds recovery;
• 20×20 metres shuttle runs with 45 seconds recovery. A shuttle run consists of continuous running between two lines.
ANAEROBIC LACTATE (GLYCOLYTIC)
SYSTEM
The body resorts to stored glucose for ATP when the CP supply is depleted. In anaerobic conditions, the breakdown of glucose or glycogen results in the production of lactate and hydrogen ions. The accumulation of hydrogen ions is the limiting factor that causes fatigue in runs of 300 metres to 800 metres. Sessions to develop this energy system are outlined below:
• 5 to 8×300 metres fast — 45 seconds recovery — until pace significantly slows;
• 150-metre intervals at 400 metres pace — 20 seconds recovery — until pace significantly slows;
• 8×300 metres — three minutes recovery (lactate recovery training).
Within the anaerobic lactate system, there are three different working units: Speed Endurance; Special Endurance 1; and Special Endurance 2. Each of these can be developed, as follows:
Working Units of Anaerobic Lactate System
Aerobic Energy System
Proteins, fat, and carbohydrate (glycogen) are used by the aerobic energy system to re-synthesize ATP. To develop this energy system, various intensity (tempo) runs can be done, such as the types of tempo runs described below:
Continuous Tempo: Long slow runs at 50 to 70 percent of maximum heart rate place demands on muscle and liver glycogen. The energy system responds by enhancing the capacity of muscle and liver glycogen storage and glycolytic activity associated with these processes.
Extensive Tempo: Continuous runs at 60 to 80 percent of maximum heart rate place demands on the system to cope with lactate production. Running at this tempo assists the removal and turnover of lactate and enhances the body’s ability to tolerate greater levels of lactate.
Intensive Tempo: Continuous runs at 80 to 90 percent of maximum heart rate result in high lactate levels as these runs border on speed endurance and special endurance. Intensive tempo training lays the base for the development of anaerobic energy systems. Sessions to develop this energy system are:
• 4 to 6×2 to 5 minute runs — 2 to 5 minutes recovery
• 20×200 metres — 30 seconds recovery
• 10×400 metres — 60 to 90 seconds recovery
• 5- to 10-kilometre runs
I thoroughly enjoy the mental and physical challenges of training.Racing is a rush and competitive success is pure joy. However, it’s sharing these moments — the many highs and lows of training and competition — with 22 teammates-turned-friends that makes dragon boat more gratifying than anything I ’ ve previously experienced in sport.
— Andrew Simpson, Toronto
ENERGY SYSTEM RECRUITMENT
All energy systems turn on at the same time and the recruitment of an alternative system occurs when the current energy system is almost depleted. Given that most dragon boaters compete at all events — 200 metres, 500 metres, 1,000 metres, and 2,000 metres, often competing in three to seven races a day — the breakdown of energy systems is estimated best by averaging most of the races at two to four minutes in length. The percentage contribution of the energy pathways for dragon boating has been estimated in the chart that makes comparisons with other sports.
Contribution of Energy Pathways In Sports
Table adapted from Fox E. L. et al,
The Physiological Basis for Exercise and Sport, 1993
Now that the energy systems have been described, a brief look at muscle composition will show how the periodized dragon boat training program, to be outlined next, has resulted in over 1,000 world championship medals and has continued to produce world champions.
FAST AND SLOW TWITCH MUSCSCLES
Are you a better 200-metre dragon boater or 2,000-metre dragon boater? Many people believe that having more fast- and slow-twitch muscle СКАЧАТЬ