Paddles Up!. Arlene Chan
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Название: Paddles Up!
Автор: Arlene Chan
Издательство: Ingram
Жанр: Спорт, фитнес
isbn: 9781770706071
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Practise long pulling and always try for boat run.
Have fun!
Jamie Hollins
Getting there? How do you prepare for a dragon boat season? First, you must look at the specific requirements of dragon boat paddling. Then you break down each of them so you can train properly in the gym and use other cross-training modalities that will assist your goal of becoming the best you can be come race day. Dragon boating is a unique sport. It requires all energy systems: ATP-CP and LA; LA-O2; and O2. Combined with these energy system requirements, success in dragon boating demands maximum strength, power, muscular endurance, core flexibility/stability, and power endurance. To prepare correctly, you must understand what you are trying to accomplish so that you can plan, that is, periodize, your training accordingly. Having knowledge about the energy systems that you are training and looking at the most efficient way to train them to accomplish strength gains in all areas is important. As well, proper warm-up, cool-down, and dry land options are crucial to dragon boating.
Energy production is both time- and intensity-related. Paddling at a high intensity, as in a start or sprint, means that an athlete cannot operate effectively for long. Paddling at a low intensity, as in gentle paddling, means that an athlete can sustain activity for extended periods. Training introduces another variable; the 200-metre specialist who uses sound training principles will be able to paddle at a high intensity for longer periods. Similarly, the 2,000-metre dragon boat specialist who uses sound training methods can sustain higher intensities during a set period. The goal is to create the all-round dragon boater who can be effective at all events — 200, 500, 1,000, and 2,000 metres.
What a great exercise and mother-daughter-time sport. We both are muscle girls and this sport is toning our bodies like no other sport I have done. The competition is fierce and the rewards are worth all the hard work.
— Michelle Thiessen, Chilliwack, British Columbia
Energy Pathways
In their book The Physiological Basis of Physical Education and Athletics,1 the authors, Matthews and Fox, divide the running requirements of various sports into the following energy pathways: ATP-CP and LA; LA-O2; and O2, all of which can be directly related to dragon boating.
ATP
Adenosine triphosphate (ATP) is a complex chemical compound that is formed with the energy released from food and stored in all cells, particularly muscles.Cells can perform work only from the energy released by the breakdown of ATP and it is this breakdown that produces energy and adenosine diphosphate (ADP).
CP
Creatine phosphate (CP) is a chemical compound stored in muscle. When it beaks down, CP aids in the manufacture of ATP. The combination of ADP and CP produces ATP.
LA
Lactic acid (LA) is a fatiguing metabolite of the lactic acid system. It results from the incomplete breakdown of glucose. Although excessive lactate production is part of the extreme fatigue process, the protons that are simultaneously produced further restrict performance.
O2
The energy pathway of O2 is the source for aerobic paddling when ATP is manufactured from food sources, mainly sugar and fat. This system produces ATP copiously and acts as the primary energy source during endurance activities.
Running Duration Compared to Dragon Boating
All these energy pathways have time limits. A specific pathway is no longer used once a certain time elapses. Although there is some controversy about these limitations, the preceding chart relates the running duration with the approximated race components of dragon boating to show the use of the energy systems.
Muscle contraction produces ADP that is regenerated when coupled with CP. When muscles are actively contracted, they obtain ATP from the glucose that is stored in the bloodstream and from the breakdown of glycogen that is stored in the muscles. For exercise that lasts for longer periods, the complete oxidation of carbohydrates or free fatty acids in the mitochondria is required. The carbohydrate supply lasts approximately 90 minutes and the free fatty store lasts several days.
At the start of exercise, all three energy systems are actively contributing. The contribution, however, depends on the individual, the effort applied, and the rate at which energy is used. The following graph shows how the energy systems contribute to the manufacture of ATP over time when exercise is at 100 percent effort. The thresholds (T) indicate the point at which the energy system is exhausted. Training will improve the threshold times.
Because dragon boat paddling is one-sided and upper-body dominant, energy system training that simulates the motion of the stroke as much as possible is highly recommended. To properly and specifically train the energy systems for dragon boating, the suggested dry land training apparatus is the Multistroke, the first ergometer specifically designed for dragon boat athletes. Unlike any other ergometer, Multistroke replicates the catch, resistance and glide to give the on-the-water feel of dragon boat paddling.Mechanics of blade entry and the relationship between the forces on the shaft and the top guiding hand all are replicated. If a Multistroke is unavailable, a rowing ergometer, commonly called the “erg,” is the next best alternative for dry land training.
Energy Systems and Production of ATP
The Graph adapted from Brian Mackenzie’s Energy Pathways.
http://www.brianmac.co.uk/energy.htm
The Multistroke Ergometer replicates in-the-boat paddling action for dry land training with computer monitoring of distance, time, stroke rate, heart rate, and speed.
The erg is a rowing machine that consists of a handle affixed by cable to a flywheel. A counter ticks off the revolutions of the flywheel, a timer paces the rower, and an adjustable brake can be set for body weight and the level of work.
Running Distances Compared to Paddling Times СКАЧАТЬ