Increase Game Endurance

[giamgia]

Hi, wish to seek advice from experienced players on how to increase your stamina aka endurance. I play chaser position and i usually cant last for more than 1 halfof 10 mins if i go all out. I know getting on the boat and row is the most effective way (via endurance sprints), but what i wish to enquire is what u pros do off the boat, like running, cycling, swimming? i've been researching on ways to improve my cardiovascular endurance. thnks alot !!

[Matty P]

well, i'm not a pro, but me and my mate Steve have been working on our endurance base for the past 4-5 months now. Bassically the best way we've found to get fit is to paddle at 85% of your maximum heart rate. Now we don't have heart rate monitors but bassically you just sprint of at full speed (100%) then back it off a bit. We started doing this for about 7 minutes, then went up 2 minutes a week. untill we were at 50 minutes. We then decided we didn't have enough pace so we backed it off down to 20 minutes with a higher pace, now we're back at about 30 something. To properly bennitfit from this type of stuff you have to be doing it at least 4 times a weak, and cross training in between is a good idea aswell, ie. Running, Riding and Swiming.
cheers, Matt.

[Sean]

Running, Riding and Swiming.
cheers, Matt.

Cool training program :thumbup:

[Wingman]

I have found that the most benifit from off water training is gained from doing 30 to 40 minute sessions of running riding swimming or light weights. if you keep your sessions to this length then you are keeping to a gamelike format. Another tip is to do this training in intervals. by this i mean if your running, run hard for 2 mins and then run slower for 2 mins and repeat till you have finnished your session. this will make your off water fitness more like the actual game.
Cheers
Wingman

[Matty P]

only probem with that is if you do it at a light pace you're not pushing yourself enough to be able to paddle at 100% for the full game plus extra time which is what you need to be doing if you want to be a really good player.

[Wingman]

To truly work your muscles matt you need to rest them. that is why you rest between doing sprints. While paddling at 85% for 40 mins is great for your anerobic fitness, most of the paddling that you do in a game uses your aerobic fitness. i can garentee you that no player at any level of competition, including world champs, is paddling at 100% for the whole game. you just dont need to be able to do it.
Cheers
Wingman


only probem with that is if you do it at a light pace you're not pushing yourself enough to be able to paddle at 100% for the full game plus extra time which is what you need to be doing if you want to be a really good player.

[LJH#3]

question wingman, have you got your anaerobic and aerobic stuff reversed? or have i just confused myself.

going for long stretches of time uses your aerobic fitness doesnt it? Where short bursts use your anaerobic? or have i got that around the wrong way?

[Wingman]

Cheers Luke i think that your right i often get them confused. regardless you need to work both systems to be able to see out a full game at full intencity

[me!]

Luke you are right aerobic is long distance things

my training is
monday- 1hr polo training there is not many people so its high intencity but in a smaller pool.
Tuesday- i got to Nottingham slalom training for 1 to 3hrs depending what i feel like or why im training eg is my next comp polo or slalom or playboating, i think this helps with my speed and boat controle.
wednesday - im summer is a 40mins paddle out then games til we have had enough, where in winter we have a bigger pool for 1hr 20 so we do skills and games and we have beginers at these sessions but are still good fun as the diving pool is used when your not playing the games to do passing work ect.
thursday- i go to the gym, run, weights or just land passing, this is my night off really.
Friday- i go coaching then paddle out for 30-40 mins
and saturday and sunday are comps or training dependant.
but i know i need to improve my speed and stamina during the winter so more paddleouts and lactic sessions too look forward to

[rogansage]

Circuit training and hour long sessions of endurance paddling onve or twice a week.
:wavey: