Wednesday July 26th 2017
Training to compete in marathon canoe races does involve many hours paddling at a moderate pace or “long slow distance (LSD)”. However, if all your training involves is counting hours you will not be able to reach your true potential. We need to train not only our aerobic endurance, but our speed and lactate threshold (LT) as well to be able to handle the various aspects of marathon race. That’s where interval training comes in.
Intervals are simply a period (time normally, but distance is OK too) of work at a higher intensity followed by a rest period of lower intensity repeated some number of times. For example, you may perform 1 minute at high intensity with 1 minute rest and repeat 10 times. That would be one set and you may perform multiple sets during one training session with longer rest between the sets.
The number of sets, repetitions, effort vs. rest ratios, and intensity are based on the specific goals of the workout as part of an overall training plan. Development of training plans is a much too complex subject for this short article, but the following table gives a bit of a taste for the types of training zones and intervals that will be part of an entire training plan (best developed with help from a knowledgeable coach). To get a rough approximation of your maximum heart rate, subtract your age from 220.