For the past six months, exercise physiologist and OC1 paddler Barry Blackburn has been using and testing our Online Training Platform. Barry shared with us five things he has learned using the training system.
Welcome, fellow paddler!
Here are five key lessons I have learned using The Paddle Channel’s highly individualized training program.
1. Take time to read and understand what base 1, base 2, build phase, etc. means…
Doing so will help you understand why you should not overtrain on a given week. Next week is dependent on this current week. This understanding will help you avoid overtraining and will aid in your ability to trust the process. For more info, see Training Phases in Effective Paddle Training Plans.
2. It’s okay to add a “free paddle” but try to do the key workouts if at all possible.
The key workouts are there by design, so make them your priority. You can always make your warmup or cool down a little longer if you want to get in extra volume, just don’t be tempted to increase the intensity or add extra sets. Trust the periodized plan.
3. If you are over 40, have three kids who play sports, a full time job, and you are making an effort to maintain a good relationship with your spouse…
Or if you’re just a real human with a job and other responsibilities, it is OK to do 3 workouts in a given week, AND it is ok to follow the program and NOT be tempted to go to zone 4 when the workout clearly says zone 3. This point is directed towards yours truly, but I suspect many of you can relate.
On a good week, I can complete the 4 key workouts that are part of my training plan. I might even add a 5th paddle for that week at zone 2. However, this week, I have been doing my best to not miss work while battling a sore throat, I have a daughter at home with the flu, and I have taken my son to his soccer training everyday this week. Yes, life is full and I wouldn’t have it any other way.
With this said, I have paddled twice this week, both at zone 2. I might do an easy paddle tomorrow to give me three sessions this week. So, don’t beat yourself up if you can’t complete the key workouts.
4. Be honest with yourself when rating your mood, rating the workout, rating your energy levels etc..
When you see lots of orange colors (instead of green) you need to take a rest day or do an easy paddle (or two). It has been my experience that EVERY time I see lots of orange on my workout log for more than 3 days in a row, I get a head cold or my hands, elbows or shoulders tell me they are angry with me.
Editor’s Note: The Training Platform prompts you to rate critical factors like energy and mood when you log each workout. By reviewing your training log, you can get a quick visual representation of whether you might need to be on the alert for overtraining signs.
5. Trust the slow and steady buildup of the workouts and the periodized plan.
It is designed to have you peak for your target race. You are putting money in the bank with each workout… don’t “spend” all your built up “money” by racing every weekend. You are peaking for your event.
I realized that my weekend group paddles with the boys were essentially races. I admit that my friends and I are a competitive group and we always tend to push the pace until it becomes an all out race effort. Doing this on a weekly basis will make it very hard to stick to your training during the week and often lead to illness or injury. During my Base phase of training, I have limited these group paddles (races) to one every 5 or 6 weeks, and I’ve stayed healthier as a result.
Editor’s Note: Group training and racing can and should be an important part of your training plan, especially during the Build phases of your training. The more you race, the better you become at racing. However, going out and racing the 13-mile Graveyard Course every week may not be in your best interest.
In closing, get on a training plan.
Trust the periodized plan. It has been periodized to help you peak for your goal race.
Sincerely,
Barry Blackburn, MS
American College of Sports Medicine
Clinical Exercise Physiologist
