Training

Season Start

The Club's official training for the 2010/11 season will commence on Monday, 9 August. However, all members are encouraged to commit to as many sessions as possible during off-season (May-July). Race season starts October 10 and concludes with the Australian Championships being held at Lake Burley Griffin in Canberra from Wednesday, 30 March to Sunday, 3 April 2011 (inclusive).

Times

West Lakes - The Club has 3 training sessions per week.

  • Monday 6.30pm
    • On-water training
  • Wednesday 6.30pm
    • On-water training
  • Saturday 8.30am
    • On-water training
  • Saturday 10.00am
    • On-water Development Squad
      The Development Squad is not a training session because it does not provide strength or endurance components as a training session. Therefore it cannot be ticked off as an attendance. However, a record will be kept of who participates.

      The format of each session will be based around the requirements of the attendees and using the Excalibur Paddle and Video footage to identify areas that we need to work on.

      Our first preference to this squad is to the 4 paddlers allocated each week and new and prospective members. We encourage Country paddlers to attend when they are in Adelaide.

Serious paddlers are expected to train at least twice a week. On average, a social paddler is only expected to train once a week, but more is encouraged to identify if your improvement meets the criteria to move into the Sports Division.

A training session lasts for an hour on the water, with some warm-up and cool down time at either end (that is exercise to ensure that you do not injure yourself during training sessions).
 

General Training Information

  • Treat every stroke as though you were racing (100%)
  • Concentrate on the whole stroke and apply power confidently
  • Encourage those around you
  • Crew to be quiet in the boat after the power lines, unless training related
  • Stay strong. Don't let negative thoughts into your mind. Focus on your stroke.
  • Stay hydrated
  • Inform Coach or Captain immediately if you suffer any discomfort
  • You don't have to be on the water to train. Every bit helps.
  • Recovery is as important as training

Paddling Commands

  • Backwards Look forward along the side of the boat to keep in time with other paddlers
  • Dig it in EMERGENCY STOP. Drive the paddle vertically into the water and hold it there to stop the boat quickly.
  • Hold water Hold the paddle vertically in the water to keep the boat stationary.
  • Easy oar, let it run Stop paddling and let the boat glide along.
  • Paddlers ready Sit up, paddles READYto snap forward.
  • Attention Extending forward, bury blade into water to neck of shaft.
  • Go (or gun shot) Powerfully pull paddle back to commence 1st POWER stroke.
  • Long Reach to full extension, rotating shoulders (after shortening during wind-up). Maintain POWER and INTENSITY. Find race rhythm.
  • Lift Reach longer, increase effort. RATE remains the same.
  • Maintain The RATE needs to be controlled. Maintain POWER and look forward for timing. CONCENTRATE.
  • Finish MAXIMUM effort is required to end the race strongly.