New York Paddlesports Racing Association

Training and Nutrition

This is an outline only. NYPRA does not stand by or endorse any specific training plan. Please consult with a certified physical trainer for a specifc plan tailored to your needs.

A marathon-distance canoe race requires endurance, strength, technique, and proper planning. Below is a 12-week basic training plan for a marathon canoe race. It assumes you have a basic level of fitness and some paddling experience.

12 Week Training Plan

Weekly Structure

Paddle Training: 3–4 sessions per week.
Cross-Training: 1–2 sessions per week (running, swimming, or cycling).
Strength Training: 2 sessions per week.
Rest/Recovery: 1–2 days per week.
Long Paddle: 1 long paddle per week to simulate race conditions.

Training Breakdown

Weeks 1–4: Base Building

Goals: Build endurance, focus on paddling technique, and develop aerobic capacity.
Sessions:
- Paddle Training (3x/week):
  - 60–90 minutes at a steady pace, focusing on technique and comfort in the canoe.
- Cross-Training (1–2x/week):
  - 45–60 minutes of moderate effort cardio (e.g., running, swimming, cycling).
- Strength Training (2x/week):
  - Core exercises (planks, Russian twists).
  - Upper body (pull-ups, rows, push-ups).
  - Lower body (squats, lunges).
- Long Paddle (1x/week):
  - Start at 1.5–2 hours, steady pace.

Weeks 5–8: Build and Increase Distance

Goals: Increase endurance and introduce intervals to improve power.
Sessions:
- Paddle Training (4x/week):
  - 2 steady-state paddles (90–120 minutes).
  - 1 interval session:
    - Example: 8x3 minutes hard effort, 2 minutes easy paddle recovery.
- Cross-Training (1x/week):
  - 60 minutes of low-impact cardio for recovery.
- Strength Training (1–2x/week):
  - Maintain previous exercises with heavier resistance or more reps.
- Long Paddle (1x/week):
  - Increase weekly by 15–20 minutes, reaching 3.5–4 hours by Week 8.

Weeks 9–11: Peak Training

Goals: Maximize race-specific endurance and fine-tune pacing.
Sessions:
- Paddle Training (4x/week):
  - 1 steady-state paddle (90–150 minutes).
  - 1 interval session:
    - Example: 6x5 minutes hard effort, 3 minutes easy paddle recovery.
  - 1 tempo paddle:
    - Example: 60 minutes at a challenging but sustainable pace.
- Cross-Training (1x/week):
  - Easy cardio or yoga for recovery and mobility.
- Strength Training (1x/week):
  - Focus on maintaining strength and avoiding overexertion.
- Long Paddle (1x/week):
  - Peak distance of 4.5–5 hours in Week 10.
  - Week 11: Reduce to 3–4 hours for taper.

Week 12: Taper and Race Week

Goals: Recover, stay sharp, and prepare mentally for race day.
Sessions:
- Paddle Training (2–3x/week):
  - Shorter, easy sessions (30–60 minutes) to stay loose.
  - Include 2–3 short sprints to maintain power.
- Cross-Training (1x/week):
  - Light cardio or swimming for recovery.
- Rest/Recovery (2–3 days):
  - Focus on hydration, nutrition, and sleep.
- Race Simulation (1 session):
  - Practice a portion of the course or simulate race conditions.

Additional Tips

Nutrition: Practice fueling strategies during training (e.g., hydration, gels, snacks).
Technique: Work on paddling form to maximize efficiency.
Gear: Train with the same equipment you plan to use on race day.
Mental Preparation: Visualize the race and prepare for challenges like wind, waves, or fatigue.

This is an outline only. NYPRA does not stand by or endorse any specific nutrition plan. Please consult with a certified nutritionst for a specifc plan tailored to your needs.

A proper nutrition plan is critical for success in a marathon-distance canoe race. Here’s a detailed approach to pre-race, during the race, and post-race nutrition, tailored for endurance paddlers:

Pre-Race Nutrition Plan

Weeks Leading Up to the Race

Daily Caloric Intake:
- Ensure you're consuming enough calories to support training volume.
- Aim for a macronutrient ratio of:
  - 50–60% Carbohydrates: Whole grains, fruits, vegetables, and legumes.
  - 20–25% Proteins: Lean meats, fish, eggs, dairy, tofu, and legumes.
  - 15–20% Fats: Healthy fats from nuts, seeds, avocado, and olive oil.
- Hydrate consistently with 2–3 liters of water daily.
Carbohydrate Loading (3 Days Before the Race):
- Increase carbohydrate intake to 70–75% of daily calories to maximize glycogen stores.
- Examples:
  - Breakfast: Oatmeal with banana and honey.
  - Lunch: Brown rice with chicken and vegetables.
  - Dinner: Pasta with tomato sauce and lean protein.
Avoid Unnecessary Fiber:
- Reduce fiber intake 1–2 days before the race to prevent gastrointestinal discomfort.

Race Morning

Timing: Eat 2–3 hours before the race.
Meal Example:
- Whole grain toast with peanut butter and banana.
- A small yogurt or smoothie.
- Water or an electrolyte drink.
Avoid heavy, greasy, or unfamiliar foods.

During the Race

Key Considerations:

Hydration:
- Consume 500–750 ml (16–25 oz) of water or an electrolyte drink per hour.
- Use electrolyte tablets or sports drinks to replenish sodium, potassium, and magnesium.
Calories:
- Aim for 30–60 grams of carbohydrates per hour to sustain energy levels.
- Sources:
  - Energy gels or chews (e.g., 1 gel every 45 minutes).
  - Bite-sized snacks: bananas, dried fruits, or pretzels.
  - Sports bars cut into small pieces for easy consumption.

Example Hourly Nutrition Plan:

Hydration: 500 ml electrolyte drink (e.g., Gatorade, Nuun).
Fuel:
- Start with an energy gel or ½ banana at 30 minutes.
- Alternate with a small handful of dried fruit or pretzels at the next interval.

Avoiding Fatigue:

Practice your race nutrition strategy during long training paddles to ensure your body can tolerate the food and fluids.

Post-Race Nutrition

Immediate Recovery (First 30–60 Minutes)

Rehydrate:
- Consume 500–750 ml of water or an electrolyte drink.
Refuel Glycogen Stores:
- Aim for 1–1.2 grams of carbohydrates per kg of body weight.
- Examples:
  - Smoothie with fruit, yogurt, and honey.
  - Chocolate milk.
Rebuild Muscles:
- Include 15–25 grams of protein to aid muscle recovery.
- Examples:
  - Protein shake.
  - Greek yogurt with granola.

Later Recovery (Next 24 Hours)

Eat balanced meals with a focus on carbohydrates, proteins, and healthy fats.
Example Meals:
- Grilled chicken with quinoa and roasted vegetables.
- Salmon with sweet potato and steamed broccoli.

Additional Tips

Practice Nutrition in Training: Test all foods and drinks during training to avoid surprises on race day.
Portable Snacks: Use waterproof containers or Ziploc bags for easy access during the race.
Avoid Overhydration: Balance water and electrolytes to prevent hyponatremia (low sodium levels).

Technique

Improving paddling technique is essential for efficiency, speed, and endurance in a marathon-distance canoe race. Below is a structured plan to enhance your paddling technique over 8 weeks, focusing on key components such as stroke mechanics, balance, and efficiency.

8-Week Paddling Technique Improvement Plan

Key Areas of Focus

Stroke Mechanics: Improve the power, efficiency, and consistency of each stroke.
Core and Body Position: Develop strength and posture to maximize stroke efficiency.
Boat Control and Balance: Enhance stability and maneuverability.
Pacing and Efficiency: Learn to maintain an efficient cadence for long distances.

Weekly Structure

Paddling Technique Drills: 2–3 sessions per week.
Strength and Flexibility Training: 2 sessions per week.
Video Analysis/Feedback: 1 session every 2–3 weeks (if possible).
On-Water Practice: Include at least 1 long paddle focusing on integrating techniques.

Weekly Plan

Week 1–2: Foundational Technique

Focus:
- Learn proper stroke mechanics.
- Develop awareness of posture and balance.
Drills:
- Catch Drill: Focus on clean blade entry at the start of the stroke.
  - Practice 20 strokes on each side, ensuring the paddle enters vertically and near the canoe.
- Slow-Motion Stroke:
  - Perform strokes in slow motion, focusing on each phase: catch, power, exit, and recovery.
- Core Engagement:
  - Practice paddling while engaging your core to prevent relying solely on arms.
Strength/Flexibility:
- Core exercises (planks, Russian twists).
- Stretch hip flexors, shoulders, and hamstrings.

Week 3–4: Power and Engagement

Focus:
- Generate power through the torso and legs.
- Smooth transitions between stroke phases.
Drills:
- Torso Rotation:
  - Emphasize twisting your torso during the stroke to engage larger muscles.
- Stroke Count Drill:
  - Paddle 20 strokes with maximum power, followed by 20 strokes at a steady pace.
- One-Sided Paddling:
  - Practice paddling on one side to refine power balance.
Strength/Flexibility:
- Add resistance training (e.g., resistance bands or weights).
- Include yoga or dynamic stretching for flexibility.

Week 5–6: Balance and Efficiency

Focus:
- Improve stability and maintain an efficient stroke cadence.
- Refine paddling rhythm for long distances.
Drills:
- High Cadence Drill:
  - Increase stroke rate for 2 minutes, then recover at a slower cadence for 2 minutes.
- Edge Control:
  - Practice paddling with subtle weight shifts to improve canoe control.
- Partner Feedback:
  - Paddle with a partner to observe and correct each other’s technique.
Strength/Flexibility:
- Focus on single-leg exercises (lunges, step-ups) for balance.
- Stretch the lower back, hips, and shoulders.

Week 7–8: Race Simulation

Focus:
- Integrate all components into a race-like scenario.
- Build confidence and consistency in technique over long distances.
Drills:
- Race-Pace Intervals:
  - Paddle for 10 minutes at race pace, recover for 5 minutes, and repeat.
- Buoy Turns:
  - Practice sharp turns around a marker to improve boat handling.
- Simulated Race:
  - Paddle a shorter course (e.g., 10 km) focusing on maintaining form and efficiency.
Strength/Flexibility:
- Maintain strength with lighter resistance and more reps.
- Focus on active recovery and mobility exercises.

Additional Tips

Video Analysis:
- Record your paddling technique to identify areas for improvement.
- Compare your form with instructional videos or work with a coach.
Paddle Fit:
- Ensure your paddle length and blade shape match your body size and paddling style.
- Experiment with slight adjustments to find what feels most efficient.
Breathing and Relaxation:
- Practice rhythmic breathing to stay relaxed and efficient during paddling.
Feedback Loop:
- Continuously seek feedback from experienced paddlers or coaches.

Gear and Outfitting

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Racing Strategy

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