Latest Headlines More Headlines News Archive E-Zines Committee Meeting Minutes Bylaws of the Wildwater Committee Subscribe to E-Zine Article Submission Guidelines ICF Rules ICF Rules - 2008 Update
2008 Calendar 2009 Calendar Archives
Want Ads Vendors Equipment Reviews
USA Canoe/Kayak International Canoe Federation ICF Wildwater Committee Great Britain Wildwater Racing European Canoe Association Australian Wildwater Team
USA Wildwater USA Canoe/Kayak Coaches/Mentors
   USAWildwater.com    your source for the best in downriver action!

2002-2003 Training Plan - Aerobic Workout

by Chris Hipgrave

MONTH DAY WEEK # BOAT WEIGHTS CROSS TRAINING COMPETITION - TEST - TIME TRIAL
SEPTEMBER 2 41 75'+ @ <60% Technique Extension/Connection Cycle Run 30'+ <80% or Bike 60'+ <70%  
  3 Steady 3 x 18'on/2'ez/3'harder/5'ez Extension/Connection Cycle    
  4 Endurance 1     Run 30'+ <80% or Bike 60'+ <70%  
  5   90' @ 70% Extension/Connection Cycle    
  6   5 x 15'on/1'ez/10"sprint/50"ez Extension/Connection Cycle    
  7   90' @ 60%   Run 30'+ <80% or Bike 60'+ <70% Xtrain: Tsali Triathlon - Solo
  8   Focused sprint skills development Extension/Connection Cycle   Xtrain: Tsali Triathlon - Team
  9 40 75'+ @ <60% Technique Extension/Connection Cycle Run 30'+ <80% or Bike 60'+ <70%  
  10 Steady 3 x 18'on/2'ez/3'harder/5'ez Extension/Connection Cycle    
  11 Endurance 2     Run 30'+ <80% or Bike 60'+ <70%  
  12   90' @ 70% Extension/Connection Cycle    
  13   5 x 15'on/1'ez/10"sprint/50"ez Extension/Connection Cycle    
  14   90' @ 60%   Run 30'+ <80% or Bike 60'+ <70%  
  15   Focused sprint skills development Extension/Connection Cycle    
  16 39 75'+ @ <60% Technique Extension/Connection Cycle Run 30'+ <80% or Bike 60'+ <70%  
  17 Steady 3 x 18'on/2'ez/3'harder/5'ez Extension/Connection Cycle    
  18 Endurance 3     Run 30'+ <80% or Bike 60'+ <70%  
  19   90' @ 70% Extension/Connection Cycle    
  20   5 x 15'on/1'ez/10"sprint/50"ez Extension/Connection Cycle    
  21   90' @ 60%   Run 30'+ <80% or Bike 60'+ <70%  
  22   Focused sprint skills development Extension/Connection Cycle    
  23 38 75'+ @ <60% Technique Extension/Connection Cycle Run 30'+ <80% or Bike 60'+ <70% Boat: Upper Gauley Race
  24 Recovery 2 x 18'on/2'ez/3'harder/5'ez Extension/Connection Cycle    
  25 Endurance 4     Run 30'+ <80% or Bike 60'+ <70% Run: 2 x 1000m TT / 15' off
  26   60' @ 70% Extension/Connection Cycle    
  27   3 x 15'on/1'ez/10"sprint/50"ez Extension/Connection Cycle    
  28   60' @ 60%   Run 30'+ <80% or Bike 60'+ <70% Boat: Mountain Island Challenge
  29   Focused sprint skills development Extension/Connection Cycle    
  30 37 75'+ @ <60% Technique Extension/Connection Cycle Run 30'+ <80% or Bike 60'+ <70%  
OCTOBER 1 Steady 3 x 18'on/2'ez/3'harder/5'ez Extension/Connection Cycle    
  2 Endurance 5     Run 30'+ <80% or Bike 60'+ <70%  
  3   90' @ 70% Extension/Connection Cycle    
  4   5 x 15'on/1'ez/10"sprint/50"ez Extension/Connection Cycle    
  5   90' @ 60%   Run 30'+ <80% or Bike 60'+ <70% Boat: Russell Fork Extreme Race
  6   Focused sprint skills development Extension/Connection Cycle    
  7 36 75'+ @ <60% Technique Extension/Connection Cycle Run 30'+ <80% or Bike 60'+ <70%  
  8 Steady 3 x 18'on/2'ez/3'harder/5'ez Extension/Connection Cycle    
  9 Endurance 6     Run 30'+ <80% or Bike 60'+ <70%  
  10   90' @ 70% Extension/Connection Cycle    
  11   5 x 15'on/1'ez/10"sprint/50"ez Extension/Connection Cycle    
  12   90' @ 60%   Run 30'+ <80% or Bike 60'+ <70%  
  13   Focused sprint skills development Extension/Connection Cycle    
  14 35 75'+ @ <60% Technique Extension/Connection Cycle Run 30'+ <80% or Bike 60'+ <70%  
  15 Steady 3 x 18'on/2'ez/3'harder/5'ez Extension/Connection Cycle    
  16 Endurance 7     Run 30'+ <80% or Bike 60'+ <70%  
  17   90' @ 70% Extension/Connection Cycle    
  18   5 x 15'on/1'ez/10"sprint/50"ez Extension/Connection Cycle    
  19   90' @ 60%   Run 30'+ <80% or Bike 60'+ <70%  
  20   Focused sprint skills development Extension/Connection Cycle   Weights: Standard USACK strength test
  21 34 75'+ @ <60% Technique Extension/Connection Cycle Run 30'+ <80% or Bike 60'+ <70%  
  22 Steady 3 x 18'on/2'ez/3'harder/5'ez Extension/Connection Cycle    
  23 Endurance 8     Run 30'+ <80% or Bike 60'+ <70%  
  24   90' @ 70% Extension/Connection Cycle    
  25   5 x 15'on/1'ez/10"sprint/50"ez Extension/Connection Cycle    
  26   90' @ 60%   Run 30'+ <80% or Bike 60'+ <70% Boat: Fontana Bridge to Bridge TT
  27   Focused sprint skills development Extension/Connection Cycle    
  28 33 75'+ @ <60% Technique Extension/Connection Cycle Run 30'+ <80% or Bike 60'+ <70%  
  29 Recovery 2 x 18'on/2'ez/3'harder/5'ez Extension/Connection Cycle    
  30 Endurance 9     Run 30'+ <80% or Bike 60'+ <70% Run: 2 x 1000m TT / 15' off
  31   60' @ 70% Extension/Connection Cycle    
NOVEMBER 1   3 x 15'on/1'ez/10"sprint/50"ez Extension/Connection Cycle    
  2   60' @ 60%   Run 30'+ <80% or Bike 60'+ <70%  
  3   Focused sprint skills development Extension/Connection Cycle    
  4 32 75'+ @ <60% Technique Extension/Connection Cycle Run 45'+ <80% or Bike 90 + <70%  
  5 Hard 3 x 18'on/2'ez/3'harder/5'ez Extension/Connection Cycle    
  6 Endurance 10     Run 45'+ <80% or Bike 90'+ <70%  
  7   6 x 8'on/2'ez/2'harder/2'ez Extension/Connection Cycle    
  8   5 x 15'on/1'ez/10"sprint/50"ez Extension/Connection Cycle    
  9   105' @ ~60%   Run 45'+ <80% or Bike 90'+ <70% Boat: LCKC Wildwater Clinic
  10   Focused sprint skills development Extension/Connection Cycle    
  11 31 75'+ @ <60% Technique Extension/Connection Cycle Run 45'+ <80% or Bike 90 + <70%  
  12 Harder 4 x 18'on/2'ez/3'harder/5'ez Extension/Connection Cycle    
  13 Endurance 11     Run 45'+ <80% or Bike 90'+ <70%  
  14   7 x 8'on/2'ez/2'harder/2'ez Extension/Connection Cycle    
  15   6 x 15'on/1'ez/10"sprint/50"ez Extension/Connection Cycle    
  16   105' @ ~60%   Run 45'+ <80% or Bike 90'+ <70%  
  17   Focused sprint skills development Extension/Connection Cycle   Weights: Standard USACK strength test
  18 30 75'+ @ <60% Technique Extension/Connection Cycle Run 45'+ <80% or Bike 90 + <70%  
  19 Hardest 5 x 18'on/2'ez/3'harder/5'ez Extension/Connection Cycle    
  20 Endurance 12     Run 45'+ <80% or Bike 90'+ <70%  
  21   8 x 8'on/2'ez/2'harder/2'ez Extension/Connection Cycle    
  22   7 x 15'on/1'ez/10"sprint/50"ez Extension/Connection Cycle    
  23   105' @ ~60%   Run 45'+ <80% or Bike 90'+ <70%  
  24   Focused sprint skills development Extension/Connection Cycle    
  25 29 75'+ @ <60% Technique Extension/Connection Cycle Run 45'+ <80% or Bike 90 + <70%  
  26 Recovery 3 x 18'on/2'ez/3'harder/5'ez Extension/Connection Cycle    
  27 Endurance 13     Run 45'+ <80% or Bike 90'+ <70% Run: 2 x 1000m TT / 15' off
  28   6 x 8'on/2'ez/2'harder/2'ez Extension/Connection Cycle   Boat: NRC Thanksgiving Training Camps
  29   5 x 15'on/1'ez/10"sprint/50"ez Extension/Connection Cycle   Boat: NRC Thanksgiving Training Camps
  30   105' @ ~60%   Run 45'+ <80% or Bike 90'+ <70% Boat: NRC Thanksgiving Training Camps
DECEMBER 1   Focused sprint skills development Extension/Connection Cycle   Boat: NRC Thanksgiving Training Camps
  2 28 75'+ @ <60% Technique Strength/Stablization Cycle Run 45'+ <80% or Bike 90 + <70%  
  3 Hard 4 x 15'on/2'ez/2'harder/5'ez Strength/Stablization Cycle    
  4 Endurance 14     Run 45'+ <80% or Bike 90'+ <70%  
  5   6 x 9'on/2'ez/2'harder/2'ez Strength/Stablization Cycle    
  6   7 x 11'on/1'ez/10"sprint/50"ez Strength/Stablization Cycle    
  7   105' @ ~60%   Run 45'+ <80% or Bike 90'+ <70% Boat: NRC Jiffy Slalom
  8   Focused sprint skills development     Boat: NRC Jiffy Wildwater
  9 27 75'+ @ <60% Technique Strength/Stablization Cycle Run 45'+ <80% or Bike 90 + <70%  
  10 Harder 5 x 15'on/2'ez/2'harder/5'ez Strength/Stablization Cycle    
  11 Endurance 15     Run 45'+ <80% or Bike 90'+ <70%  
  12   6 x 9'on/2'ez/2'harder/2'ez Strength/Stablization Cycle    
  13   8 x 11'on/1'ez/10"sprint/50"ez Strength/Stablization Cycle    
  14   105' @ ~60%   Run 45'+ <80% or Bike 90'+ <70%  
  15   Focused sprint skills development     Weights: Standard USACK strength test
  16 26 75'+ @ <60% Technique Strength/Stablization Cycle Run 45'+ <80% or Bike 90 + <70%  
  17 Hardest 6x 15'on/2'ez/2'harder/5'ez Strength/Stablization Cycle    
  18 Endurance 16     Run 45'+ <80% or Bike 90'+ <70%  
  19   6 x 10'on/2'ez/2'harder/2'ez Strength/Stablization Cycle    
  20   9 x 11'on/1'ez/10"sprint/50"ez Strength/Stablization Cycle    
  21   105' @ ~60%   Run 45'+ <80% or Bike 90'+ <70% Boat: Fontana Bridge to Bridge TT
  22   Focused sprint skills development      
  23 25 75'+ @ <60% Technique Strength/Stablization Cycle Run 45'+ <80% or Bike 90 + <70%  
  24 Recovery 4 x 15'on/2'ez/2'harder/5'ez Strength/Stablization Cycle    
  25 Endurance 17     Run 45'+ <80% or Bike 90'+ <70% Run: 2 x 1000m TT / 15' off
  26   6 x 9'on/2'ez/2'harder/2'ez Strength/Stablization Cycle    
  27   7 x 11'on/1'ez/10"sprint/50"ez Strength/Stablization Cycle    
  28   105' @ ~60%   Run 45'+ <80% or Bike 90'+ <70%  
  29   Focused sprint skills development      
  30 24 75'+ @ <60% Technique Strength/Stablization Cycle Run 45'+ <80% or Bike 90 + <70%  
  31 Hard 4 x 14'on/2'ez/3'harder/5'ez Strength/Stablization Cycle    
JANUARY 1 Endurance 18     Run 45'+ <80% or Bike 90'+ <70%  
  2   6 x 10'on/2'ez/2'harder/2'ez Strength/Stablization Cycle    
  3   12 x 5'on/1'ez/10"sprint/50"ez Strength/Stablization Cycle    
  4   105' @ ~60%   Run 45'+ <80% or Bike 90'+ <70%  
  5   Focused sprint skills development      
  6 23 75'+ @ <60% Technique Strength/Stablization Cycle Run 45'+ <80% or Bike 90 + <70%  
  7 Harder 5 x 14'on/2'ez/3'harder/5'ez Strength/Stablization Cycle    
  8 Endurance 19     Run 45'+ <80% or Bike 90'+ <70%  
  9   7 x 10'on/2'ez/2'harder/2'ez Strength/Stablization Cycle    
  10   14 x 5'on/1'ez/10"sprint/50"ez Strength/Stablization Cycle    
  11   105' @ ~60%   Run 45'+ <80% or Bike 90'+ <70%  
  12   Focused sprint skills development      
  13 22 75'+ @ <60% Technique Strength/Stablization Cycle Run 45'+ <80% or Bike 90 + <70%  
  14 Hardest 6 x 14'on/2'ez/3'harder/5'ez Strength/Stablization Cycle    
  15 Endurance 20     Run 45'+ <80% or Bike 90'+ <70% Boat: Bell Experience 2003 Florida
  16   8 x 10'on/2'ez/2'harder/2'ez Strength/Stablization Cycle   Boat: Bell Experience 2003 Florida
  17   16 x 5'on/1'ez/10"sprint/50"ez Strength/Stablization Cycle   Boat: Bell Experience 2003 Florida
  18   105' @ ~60%   Run 45'+ <80% or Bike 90'+ <70% Boat: Bell Experience 2003 Florida
  19   Focused sprint skills development     Boat: Bell Experience 2003 Florida
  20 21 75'+ @ <60% Technique Strength/Stablization Cycle Run 45'+ <80% or Bike 90 + <70%  
  21 Recovery 4 x 14'on/2'ez/3'harder/5'ez Strength/Stablization Cycle   Weights: Standard USACK strength test
  22 Endurance 21     Run 45'+ <80% or Bike 90'+ <70%  
  23   6 x 10'on/2'ez/2'harder/2'ez Strength/Stablization Cycle    
  24   12 x 5'on/1'ez/10"sprint/50"ez Strength/Stablization Cycle    
  25   105' @ ~60%   Run 45'+ <80% or Bike 90'+ <70% Boat: Fontana Bridge to Bridge TT
  26   Focused sprint skills development      
  27 20 75' + Endurance/Technique Power Cycle Run 45'+ <80% or Bike 90 + <70%  
  28 Intro Lac/End 1 6 x 3'on/6'off (on ww if possible) Power Cycle    
  29       Run 45'+ <80% or Bike 90'+ <70% Run: 2 x 1000m TT / 15' off
  30   4 x 14'on/2'ez/3'harder/5'ez Power Cycle    
  31   90' LSD/MSD Power Cycle    
FEBRUARY 1   5 x 15'on/1'off/10"hard/50"off)   Run (Lactic Endurance) Boat: Weeki Wachee
  2   5 x 10'on/2'ez/2'harder/2'ez      
  3 19 75' + Endurance/Technique Power Cycle Run 45'+ <80% or Bike 90'+ <70%  
  4 Intro Lac/End 2 6 x 3'on/6'off (on ww if possible) Power Cycle    
  5       Run 45'+ <80% or Bike 90'+ <70%  
  6   4 x 14'on/2'ez/3'harder/5'ez Power Cycle    
  7   90' LSD/MSD Power Cycle    
  8   5 x 15'on/1'off/10"hard/50"off)   Run (Lactic Endurance) Boat: Bogey & Becall Sea Kayak Race 13m
  9   5 x 10'on/2'ez/2'harder/2'ez     Boat: Bogey & Becall Sea Kayak Race 6m
  10 18 75' + Endurance/Technique Power Cycle Run 45'+ <80% or Bike 90'+ <70%  
  11 Intro Lac/End 3 6 x 3'on/6'off (on ww if possible) Power Cycle    
  12       Run 45'+ <80% or Bike 90'+ <70%  
  13   4 x 14'on/2'ez/3'harder/5'ez Power Cycle    
  14   90' LSD/MSD Power Cycle    
  15   5 x 15'on/1'off/10"hard/50"off)   Run (Lactic Endurance)  
  16   5 x 10'on/2'ez/2'harder/2'ez      
  17 17 75' + Endurance/Technique Power Cycle Run 45'+ <80% or Bike 90'+ <70%  
  18 Intro Lac/End 4 2 x (30/60/90/120/90/60/30)150/10' sets Power Cycle    
  19       Run 45'+ <80% or Bike 90'+ <70%  
  20   4 x 14'on/2'ez/3'harder/5'ez Power Cycle    
  21   90' LSD/MSD Power Cycle    
  22   5 x 15'on/1'off/10"hard/50"off)   Run (Lactic Endurance) Boat: Glacier Breaker Slalom
  23   5 x 10'on/2'ez/2'harder/2'ez     Boat: Glacier Breaker Wildwater
  24 16 75' + Endurance/Technique Power Cycle Run 45'+ <80% or Bike 90'+ <70%  
  25 Intro Lac/End 5 2 x (30/60/90/120/90/60/30)150/10' sets Power Cycle    
  26       Run 45'+ <80% or Bike 90'+ <70%  
  27   4 x 14'on/2'ez/3'harder/5'ez Power Cycle    
  28   90' LSD/MSD Power Cycle    
MARCH 1   5 x 15'on/1'off/10"hard/50"off)   Run (Lactic Endurance) Boat: Mulberry Fork Wildwater & Slalom
  2   5 x 10'on/2'ez/2'harder/2'ez     Boat: Mulberry Fork Wildwater & Slalom
  3 15 75' + Endurance/Technique Power Cycle Run 45'+ <80% or Bike 90'+ <70%  
  4 Intro Lac/End 6 2 x 8 (45"on/135 ez) 10' between sets Power Cycle    
  5       Run 45'+ <80% or Bike 90'+ <70%  
  6   4 x 14'on/2'ez/3'harder/5'ez Power Cycle    
  7   90' LSD/MSD Power Cycle    
  8   5 x 15'on/1'off/10"hard/50"off)   Run (Lactic Endurance)  
  9   5 x 10'on/2'ez/2'harder/2'ez      
  10 14 75' + Endurance/Technique Power Cycle Run 45'+ <80% or Bike 90'+ <70%  
  11 Intro Lac/End 7 2 x 8 (45"on/135 ez) 10' between sets Power Cycle    
  12       Run 45'+ <80% or Bike 90'+ <70%  
  13   4 x 14'on/2'ez/3'harder/5'ez Power Cycle    
  14   90' LSD/MSD Power Cycle    
  15   5 x 15'on/1'off/10"hard/50"off)   Run (Lactic Endurance)  
  16   5 x 10'on/2'ez/2'harder/2'ez      
  17 13 75' + Endurance/Technique Power Cycle Run  
  18 Lactic 1 Lactic Tolerance Power Cycle    
  19   Off   Run  
  20   Lactic Endurance Power Cycle    
  21   Endurance Power Cycle    
  22   Lactic Tolerance   Run  
  23   Endurance      
  24 12 Off Power Cycle Run  
  25   Lactic Endurance Power Cycle    
  26   Endurance/Speed   Run  
  27 Lactic 2 75' + Endurance/Technique Power Cycle    
  28   Lactic Tolerance Power Cycle    
  29   Off   Run Boat: NRC US Open & Jr Wildwater Trials
  30   Lactic Endurance     Boat: NRC US Open & Jr Wildwater Trials
  31 11 Endurance Power Cycle Run  
APRIL 1   Lactic Tolerance Power Cycle    
  2   Endurance   Run  
  3   Off Power Cycle    
  4   Lactic Endurance Power Cycle    
  5   Endurance/Speed   Run  
  6 Lactic 3 75' + Endurance/Technique      
  7 10 Lactic Tolerance Power Cycle Run  
  8   Off Power Cycle    
  9   Lactic Endurance   Run  
  10   Endurance Power Cycle    
  11   Lactic Tolerance Power Cycle    
  12   Endurance   Run  
  13   Off      
  14 9 Lactic Endurance Power Cycle Run  
  15   Endurance/Speed Power Cycle    
  16 Lactic 4 75' + Endurance/Technique   Run  
  17   Lactic Tolerance Power Cycle    
  18   Off Power Cycle    
  19   Lactic Endurance   Run  
  20   Endurance      
  21 8 Lactic Tolerance Power Cycle Run  
  22   Endurance Power Cycle    
  23   Off   Run  
  24   Lactic Endurance Power Cycle    
  25   Endurance/Speed Power Cycle    
  26 Lactic 5 75' + Endurance/Technique   Run Southeastern Championships
  27   Lactic Tolerance     Southeastern Championships
  28 7 Off Power Cycle Run  
  29   Lactic Endurance Power Cycle    
  30   Endurance   Run  
MAY 1   Lactic Tolerance Power Cycle    
  2   Endurance Power Cycle    
  3   Off   Run Memphis in May Mississippi Race
  4   Lactic Endurance      
  5 6 Endurance/Speed Power Cycle Run  
  6 Lactic 6 75' + Endurance/Technique Power Cycle    
  7   Lactic Tolerance   Run  
  8   Off Power Cycle    
  9   Lactic Endurance Power Cycle    
  10   Endurance   Run  
  11   Lactic Tolerance      
  12 5 Endurance Power Cycle Run  
  13 Hard Off Power Cycle    
  14 ATP/Lactic 1 Lactic Endurance   Run  
  15   Endurance/Speed Power Cycle    
  16   75' + Endurance/Technique Power Cycle    
  17   Lactic Tolerance   Run Marathon Team Trials, Lake Lanier
  18   Off     Marathon Team Trials, Lake Lanier
  19 4 Lactic Endurance Power Cycle Run  
  20 Harder Endurance/ATP Power Cycle    
  21 ATP/Lactic 2 Lactic Tolerance   Run  
  22   Endurance/ATP Power Cycle    
  23   Off Power Cycle    
  24   Lactic Endurance   Run  
  25   Endurance/ATP      
  26 3 Lac Tol Power Cycle Run Wildwater boats leave for Kernville
  27 Hardest End/ATP Power Cycle    
  28 ATP/Lactic 3 Lac End   Run  
  29   End/ATP Power Cycle    
  30   Lac Tol Power Cycle    
  31   Off Off Off Fly out today - Stretch, relax, rest.
JUNE 1   Lines     Deadline for World Cup entries.
  2 2 Time Trial      
  3 Recovery Lines      
  4 Race Prep 1 Off/Easy      
  5   Lac/End or Quarters      
  6   Lac/Tol      
  7   Easy     Boat: NOC Sea Kayak race
  8   Off/Easy      
  9 1 Race     Team Trials - Classic
  10 Recovery Race/Recov. Paddle     Team Trials - Sprint
  11 Race Prep 2 Lines/Easy      
  12   Lac End      
  13   Lac/Tol      
  14   Off/Easy     Opening Ceremony
  15         World Cup #1 - Classic
  16 0       World Cup #2 - Sprint
  17 Race        
  18         World Cup #3 - Classic
  19         World Cup #4 - Sprint
  20          
  21         World Cup #5 - Classic
  22         World Cup #6 - Sprint

Last Updated on 7/3/03 by Chris Hipgrave