Coast to Coast team kayaker plan - August

Average Weekly Training Hours 06:11
Training Load By Week
Average Weekly Training Hours 06:11
Training Load By Week

Welcome to the Exponential Performance Coaching online training plan for the Coast to Coast. This plan is designed for the beginner – intermediate multisporter taking on the two day race in a two person team as the kayaker with the goal of completing the race to the best of their abilities.

Sample Day 1
0:45:00
Kayak technique session-1

First session of your structured training plan. Get out in the boat and work our way through the attached technique drills.
Zone 1-2

Sample Day 2
0:45:00
Steady ride

Steady Zone 2-3 ride on your road or mountain bike. Perform on flat to undulating terrain with a cadence of 90 – 110 rpm

Sample Day 3
1:00:00
TESTING: Kayak time trial

The aim of this session is to establish a baseline of your kayaking performance and gather some heart rate data to calculate your personalised heart rate training zones.

Warm up for 10 - 15 min, then perform a ~5-10 km time trial on a calm lake, harbour or river.
Throughout the time trial focus on smooth, strong technique and working hard for the entire time.

Record average heart rate, speed, distance and time for the time trial. It does not matter exactly how far this time trial is, just make sure that you do the exact same course each time in similar conditions. Warm down easy following

Sample Day 4
0:45:00
Steady ride

Steady Zone 2-3 ride on your road or mountain bike. Perform on flat to undulating terrain with a cadence of 90 – 110 rpm

Sample Day 4
0:45:00
Gym session

Perform the gym session outlined for August focusing on technique

Sample Day 6
1:15:00
Long paddle

Long steady paddle. Through out paddle focus on holding strong relaxed technique

Sample Day 7
1:15:00
TESTING: Cycling field test

The aim of this session is to test your baseline cycling performance and set personalised training zones based of the heart rate or power data collected. If you do not have a heart rate monitor or power meter it does not matter, you can still perform the test and just record the distance covered in 30 min. After the test ride steady up to 75 min.
Warm up for 20 min. The first 10 min should be at a steady pace, then perform 5 min HARD to prime your energy pathways and the final 5 min of your warm up should be easy. Your course should be on a flat road with low traffic and minimal interruptions. Ride as hard as you can for 30 min on this course in windless conditions if possible.
After starting, settle into a strong pace that you can maintain for the full 30 min. After 10 min of riding push the lap button on your heart rate monitor/ power meter so you get an average heart rate/ power for the final 20 min (as this is will give us the best steady state heart rate/ power info to calculate heart rate/ power zones) if you do not have a lap function, just start the heart rate/ power recording 10 min into the trial.
Following the trial record all data, including distance completed in the 30 min, average heart rate, wattage, and any other comments. Then using the ‘Zone’ function under your Training Peaks ‘account settings’ you can use your average heart rate or power over the final 20 min of your test as an approximation for your threshold heart rate/ power and then your training zones for the bike will be calculated from this. I find the calculations designed by Andy Coggan are the best to work from. To change what calculations you use look under the ‘calculation method button’.

Matty Graham
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Exponential Performance Coaching

My name is Matty Graham, I live in Wanaka New Zealand.

My coaching aim is to provide effective sport science base training programmes and support to help athletes of all levels to perform at their peak and achieve their goals.