E-News Wednesday 13th June 2007

That Precious Hour: Matt Blundell's Training Regime

From time to time, we have a spare hour to train for the next race or for the next sea trip. How can we best use that time? Australian Canoeing recently asked Matt Blundell, current Hawkesbury Classic champion (a race of over 100 kilometres) and 2006 NSW marathon champion, for a few tips on training alone.

Matt’s main point was that every paddle stroke counts, even during a training session. Matt said “It’s no use just paddling and this applies if you’re in a sea kayak, in a K1 or in any craft in between. During that spare hour, aim to both raise your heart rate and improve your technique.”

When Matt trains on his own for an hour, he divides his time into three segments: warm-up, cardio-vascular improvement and improvement in technique. Matt said “I warm up for ten minutes at about 60 per cent of maximum effort. During warm-up, I concentrate on each of the following aspects of my paddle stroke:

All aspects of the catch (or paddle entry into  the water)

Pull and leg drive

Paddle exit from the water

Recovery (or preparation for the start of the next stroke).

Matt added “Good paddle technique is a must. I recommend to all your readers to use the services of a paddling coach. A good coach will cover each of the above aspects of your paddle stroke.”

The next part of Matt’s training hour consists of interval work. When training alone, Matt uses a Garmin Forerunner 301 GPS unit. Matt said “The Forerunner gives me my speed (over land) and I can also program it to provide a variety of cardiovascular training schedules. One schedule that I use is:

·        1 minute at maximum speed then 1 minute off

·        2 minutes at maximum speed then 1 minute off

·        3 minutes at maximum speed then 1 minute off

·        4 minutes at maximum speed then 1 minute off

·        5 minutes at maximum speed then 1 minute off.

Don’t forget about technique during this segment of your session.”

The final part of Matt’s training hour is a 10 minute session performed at about 70 per cent of maximum effort during which time he again focuses on technique. “It’s most important to make sure that I can maintain a good paddle stroke when tired. Good technique when tired is most important in all aspects of kayaking. It’s what wins races, and it will help you to finish a long sea journey at a good speed and avoid that gathering storm.”

Matt didn’t compete in the NSW marathon championship this year, choosing to attend a friend’s wedding instead. However he intends to take part in this year’s Hawkesbury Classic. During a later issue of AC’s E-newsletter, we will ask him about his training regime for the Hawkesbury and for a few tips for us lesser mortals planning to take part in this grueling race.

At the January 2007 Australia Day awards, Dennis Green BEM was awarded a Medal of the Order of Australia for service to canoeing and kayaking and to the surf lifesaving movement, as a competitor and coach. Previously he had been awarded an Australian Sports Medal for his significant contribution to sport.

Editor's Reflections
by yours truly, Kevin Melville

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