There are two main ways to manipulate intensity on the water. The first is to alter the effort you put into each stroke (by better body rotation, better blade orientation, thrusting hips to blade or greater blade reach at entry), and the other is the ‘rating’ of the paddling (a faster turn-over of the paddle with no increase in pulling effort). These are relevant adjustments for the first four methods.

1. CASTLES

These are good for developing exposure to higher intensity work - especially speed work. An example would be paddling at 75% max HR for 4 min then increasing the intensity to 85% for 4 minutes then drop back down to 75% for 4 minutes etc for a total of 24 minutes (ie:75% - 85% - 75% - 85% - 75%….), then paddle easy (65% max HR) for 10 minutes. Repeat the castle again for a 1 hour session.

2. STEPS

These are good for forcing your body to cope with high intensity work when it is reaching a fatigued state. You could start off with a low intensity (65% max HR) for 5 minutes, then step up to 5 min at 75%, then 85% and then 95% max HR. Recover for 10-20 min at 65% then start again at 70% - 80% - 90% - 100% max HR.

3. PYRAMIDS

These are really just an extension of the ‘Step’ system, but instead of recovering after the last ‘step’ you must step back down following the same pattern as on the way up (65% - 75% - 85% - 95% - 85% - 75% - 65%). This system helps teach lactate tolerance and paddling efficiency.These are really just an extension of the ‘Step’ system, but instead of recovering after the last ‘step’ you must step back down following the same pattern as on the way up (65% - 75% - 85% - 95% - 85% - 75% - 65%). This system helps teach lactate tolerance and paddling efficiency.

4. FARTLEKS

A great, fun method that is best done with paddling partners of similar abilities. It involves randomly interspersing high intensity efforts within a longer duration paddle. This is often most fun in a “race” scenario.

In the “race” scenario you use tactics to out-race your partners over a set time (5-10 min) or course (2-4km). Use sudden accelerations, changes of direction and other tactics to wear your partners out. We often get people to pretend they are nearing the finish line and have to out-think the others using tactics to get the win.

5. ROPES

This flat-water only trick sees the addition of a “rope” to the back of your kayak that can add another strength session to your week (and you will never get anything as specific as this in the gym!) To make the rope tie a 2 foot length of bungee cord onto the back of your kayak – this will take the ‘jerkiness’ out of the rope. Tie this to a 2-3 metre length of 4-6mm cord (both found in outdoor shops). Towards the end of the rope tie a few old rags with 1 foot between each rag.

You should be slowed by the rope but you should not have to change your paddling technique to overcome the added resistance. Add or subtract bungee / rope / rags as your needs dictate.

CAUTION: This work can cause some overloading of the shoulders so do not overuse this method – 1 or 2 short sessions per week should be ample.

6. OVERSPEED

This can be hard to organise but will be worth it if you can. What you need to do is arrange to get a situation (e.g. motor boat, big tide change, a safe flooding flatwater river) that will enable you to ride a wake or flow that is faster than what you normally paddle on. Riding a motor boats wake is good as you have control of the environment (speeds).

7. ECHELONS

These are borrowed from cycling but work for anyone wanting to increase intensity. I run them two ways which some athletes see as an easy (normal) or hard (reverse) version.

“Normal” is that everyone lines up surfing the (let’s say) right wake of the paddler in front. After 30sec – 2min the front paddler switches down a gear and slowly moves to the back. The new leader spends the same time at the front then drifts back etc…

“Reverse” is where everyone lines up directly behind the person in front. If you are at the back you must “sprint” to the front of the line and return to the original pace (don’t slow down too much!!!) Once they are at the front the new last person must sprint to the front etc…

I hope these add a few new variations in your training diary and will help you over the long winter months ahead. The next article will be on the postural aspect of better paddling – that is, some exercises that should help you paddle and control you kayak better.