2017 Long Distance Race Season
We have just completed a hard 16-week training plan. Our regatta season is over and was extremely successful. This puts us about two-thirds through our season. For those who have been participating regularly, we are at or near the peak of our fitness.
Moving into the long distance portion of our season we need to keep several things in mind.
- Our “A” race in terms of participation and competition is Alcatraz, which is three weeks away.
- There is not enough interest from our club to do the Kilohana Klassic
- Santa Cruz (“B” race) and Angel Island (“A-” race) do not have the same level of participation or competition as Alcatraz
- This allows room for advancement. For our newer and less experienced paddlers looking to do long course races, there is a progression: Short course for Alcatraz, 8-mile race for Santa Cruz, and then long course race for Angel Island
- We need to remember who we are and how we fit into the NCOCA.
- Our “open” program is new and needs experience in long, open water races.
- Without an unlimited class canoe, we need to stay in our age classes when possible
We will focus on maintaining our conditioning and refining technique. At this point in the season, it will be technique that puts us across the line first.
- Monday – Recreational, seasoned novices and those wishing to get a “stretch out” and technique based workout.
- Tuesday – Hard Long Distance suited for long course racers and those looking for a challenge
- Wednesday – Novice and recreational technique based practice. Race crews when applicable. Small boats.
- Thursday – Race crews working on boat mechanics and technique
- Friday – Clean and load canoes if race on Saturday
- Saturday – Race or Long Distance practice
- Sunday – Unload and rig canoes on race weekends
Saturday, either through racing or long distance practice at the lake or in small boats, will be our hardest workout (yes – a race is a workout). Our weekly programming is geared to having you fresh for Saturday, whether it is a race or hard practice. There is no point in hammering it all week and showing up for a race tired.
Training and Programming
In general, our weekday workouts will have less volume (distance) and more intensity. This is where the exercise science shows that you will retain your fitness without burning out. Hard workouts will be hard; Easy workouts will be easy. Technique is king.
Improved fitness (work capacity & power) is built through stress and then adaptation. Adaptation is done when you are resting. Recovery is very important now. If you are feeling tired or hurt, it is better to skip a workout than plow through it. This will hurt both yourself and your crew.
We are all special snowflakes, but the program needs to work for 30 people of different ages, fitness levels, ambition, and ability. If you’re not there yet in either fitness or technique and want to improve, there are many ways to do this outside the program. Eldore or Kaimi would be happy to help you with a personal plan. There is an oc1 on the docks available for use as well as the erg loft and weight room at the Aquatic Center. Cross training can and should be a part of your personal program, however, it should not interfere with your race practices and commitments.
Crews and Canoes
We will be running the following crews for most races:
- Mens crew
- Womens crew
- Coed crew
- 1 or 2 short crews
- 1 short crew will be competitive
- 1 will be fossils or novice
We will not be running time trials or formally ranking paddlers this season. If you wish to know where you stand with your peers, please speak to Eldore privately. Crew selection will be based on:
- Athletic ability
- Participation both in practices and the club
- Participation in races (2 of 3)
- Value at the seat needed
- Overall blend of the crew