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News >> 02.01.08 >> 09.20.07 >> 09.20.07 >> 02.16.07 |
Training for the paddling section of adventure racing While the best training for a particular sport is still
doing that sport, there are a few exercises you can do
to help you with the paddling section of adventure racing. For general fitness for adventure races, try doing a 10 km paddling timetrial once a week and put in at least one more training session during the week. If you can fit in a river race on weekends, so much the better as river knowledge -- and how to read the water -- will always stand you in good stead, but there is also only so much one can fit into a weekend. The best weights exercise for paddling, which is used by many adventure racers, is the bent-over row using a dumbbell. This is done by standing with one foot on the floor and one knee on a bench. Place one hand on the bench near your knee and lift the dumbbell from the floor to your armpit, using a strong twisting motion with your torso. Do at least four sets of 15 - 25 repetitions using a light weight (50% of your one repetition maximum) for conditioning, and two to three sets of 8 -12 receptions of a heavy weight (the weight you can only just lift on the last repetition of the last set) for strength. Other useful exercises include crunches, hyper-extensions, cable rows, lat pull-downs, and oblique machines. Remember that with paddling, if you are using the correct
technique, most of your power comes from your back muscles
- and therefore also the stomach - and not the arms. In
fact, if you find your biceps getting sore during paddling,
you are certainly using the wrong technique. Information courtesy of © 2003 World of Endurance.
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