40/20 Interval Training

40/20 training Our goal at Just Paddling is to continue to improve FTP (functional threshold pace) for paddling longer distances at higher speeds and as always, explain how. By using a combination of different intensities and lengths of Intervals to stress/rest the body’s energy systems to allow it to adapt to higher workloads which in…

It’s you Versus you

  It’s You Versus You Before we could run we had to learn to walk, and no one really said to me come on stand up and walk like this when I was 11 month old, I worked it out myself. Just like in the learning to walk example, my training programs are not telling…

Opening the door to a successful 2019 season.

  Finding the keys to opening the door of a successful season in 2019.   The off-season months of December and January, is my chance to review and reflect on my season and that of the Athletes that consistently followed my programs. I find it’s really a perfect time to reflect on what went well…

Want to become your own Coach

How to become your own Coach You may have the best progressive Training Plan but how you perceive to use it can be done in many different ways. An interval set of TZ 1-2min, TZ 4-3 min, TZ 2 5 min, TZ 4-1 min, looks very straight forward to me but if your not Communicatingit…

Feeling the Load to consistent Progression

    There are two basic kinds of training load: externaland internal. External training load is a totally objective measure of how much work you did: paddled 10K at 5 or 6 minute pace, ran 5 km at 80% of my Max HR or whatever your training maybe. Internal training load represents how hard you,…

Using Functional Training Pace

Function Threshold Training Pace What is Threshold? Lactate Threshold Pace, Heart Rate or Power all refer to the maximum effort you’re able to maintain while your body can still remove the lactate acid being used by the muscles. For most trained athletes this is similar to the maximum effort they can maintain for an hour.…

Finding Functional Training Intensities

Training Intensities using Strokes Per Minute   With so many measurable and unmeasurable intensities of exercise, it can be confusing to find a consistent scale of intensity to follow. With heart rates the biggest stake holder in the exercise science world, with so many variations of watches and gauges to give you information, which in…

2 x 2 Progression Training Programs for 2018

The Science Behind “Just Paddling’s” Training Programs Our skeletal muscles, which provide movement for our bodies, are each composed of a mix of muscle fibre types commonly identified as Type I (slow-twitch), Type IIa (fast-twitch) or Type IIx (fast-twitch). Slow-twitch fibres are smaller, more efficient and fatigue resistant (more endurance) as they are better able…