An 8 Week Training Programme
Outrigger Canoe Club Of Australia's winning Open Mens Program Hamilton Cup and National Championship for 2001.
Program Code
All sessions 10 min warm up and warm down.
R/P = race pace.
100% = everything you’ve got.
Be prepared to be swapped for seat racing from here on at any session.
Realistically we only train together four sessions in a canoe, so make the effort for you an your team-mates.
TRY and TURN UP.
Week 1
Tue/6 x 8’mins/3’ rest
Thurs/Time trial set course 2 x 22’/4
Sat/Changes – 2hrs
Sun/1 x 25’ steady, 1 x 5’R/P, 1 x 5’ @80%
Week 2
Tues/10’, 8’, 6’, 8’, 10’ (2’rest) 1st 6 Hut Hoes 100%
Wed/Ski or OC1 time trial
Thurs/4 x 15mins/3
Sat/Changes – 2hrs 45mins Race Simulation.
Sun/1 x 10’ @80%, 1 x 15’@80%, 1 x 10’ @R/P, 1 x 15’R/P
Week 3
Tues/8’ x 6’/3’ @R/P
Wed/Ski or OC1 time trial
Thurs/2 x 20’ build ups 5’ @easy (5’ @ 75%) (5’ @ 85% to 90%) (5’ @ 100%)
Sat/Changes 3hrs Race Simulation.
Sun/1 x 30’ steady 75% – 80%, 1 x 30’ chasing runners.
Week 4
Tues/2 x 4’/1’, 2 x 5’/2, 2 x 6’/3’, 2 x 3’/2’, 2 x 1.5’/1’
Wed/Ski OC1 time trial.
Thurs/4 x 8’/2’, 2 x 6’/2’
Sat/Race 20km Mooloolaba
Sun/2.5hrs changes race simulation.
Week 5
Tues/4 x 10’/2.5, 2 x 5’/2’
Wed/Ski, OC1 time trial.
Thurs/Sprints Turns 6 x 3’/3’, 3 x 4’/3’ 1 x 5’
Sat/Changes 2hrs race simulation.
Sun/1 x 15’/3’’, 1 x 7/2’, 1 x 15’/3’, 1 x 7
Week 6
Tues/3 x 15’/4 (build ups), 1 x 5’R/P
Thurs/20 mins easy, 20 mins 4 huts R/P 8 huts easy.
Fri/Aussie Titles OC1 sprints & marathon
Sat/Aussie Titles OC6 sprints 500m & 1000m
Sun/Aussie Titles 25km marathon
Week 7
Tues/Rig Canoes,Recovery, 20min steady 2 x 12’/3’ build ups
Wed/OC1/Ski time trial
Thurs/Time Trial set course 4 x 15’/3’
Sat/Last change session 1.5hrs
Sun/Open Ocean (3 x 8’/4’) 20 steady
Week 8
Tues/Last official session STARTING TEAMS NAMED.
Thurs/Easy float.
Fri/HAMILTON CUP OC1 sprints & marathons
Sat/HAMILTON CUP OC6 sprints 500m heats & final OC6 16km around the ISLAND
Sun/1000km sprints heats & final.
Mon/42km Marathon changes “HAMO CUP”.
Admin Only
Navigation
Books
Our on-line store incorporates PayPal for Credit Card Processing. No need to have a PayPal account. Simple, safe credit card processing. Contact steve@kanuculture.com with any questions/problems.
The Paddlers Guide to Outrigger Canoeing
480 pages
800 photos / illustrations
Perfect bound
Softcover
250mm x 295m
To Purchase On-Line
The Art and Skill
of Steering
180 pages
350 photos / illustrations
Perfect bound
Softcover
250mm x 295mm
To Purchase On-Line
Tree Felling Ceremony
Extract from Paddlers Guide to Outrigger Canoeing.
Photos Steve West.
Deep in a hot languid rainforest, on the Pacific island of Huahine, the air dense with the smells of smoke from village fires and the fragrance of lush vegatation, there is a gathering, a ceremony. The felling of bread-fruit tree, which has long served the community, will perish and be reborn as a va`a, to continue to serve the community in another form. It's a time of sadness and celebration. Click images to enlarge.
Subscribe to KC Journal Feeds
What is RSS?
RSS (Really Simple Syndication) is a lightweight XML format used to distribute web content. RSS will save you time and keep you updated with new information on websites you visit regularly. With RSS you can be notified right when there are updates. RSS can greatly enhance your Internet experience.
How can I use RSS?
RSS feeds are typically read with a ‘News Reader’ or aggregator program similar to an email client (like Outlook Express). I suggest NetNewsWire for Mac users and for PCs Feed Demon and Feed Reader (free). Add feeds to your My Yahoo Page, Personalized Google or similar online aggregator.
Subscribe
