chirosport Training Group

Preparing for the river canoeing season 2011/12 Fish 2011 K2 Dusi 2012 K2

Friday, December 17, 2010

Water water everywhere... time to go tripping

Any river you wanna paddle on in KZN has water.
Get out there!

Posted by Unknown at 12:07 AM

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What you need to know

The basics

Anyone is welcome! Sessions will be on a time basis with a "turn and go principle". You will need a watch to time your own rest.
There will be 1 or 2 group sessions a week for all-comers and plenty of waves/ heels to chase.

If you would like to a CHIROSPORT VIRTUAL TRAINING PROGRAM, you will get a full personalised weekly program (paddling running and gym/kettlebells) to follow. There will also be 4 evaluation sessions to monitor progress.
There will be 5 virtual group sessions a week.
Cost: R375 for full 12 weeks or R150 per month

On evaluation sessions, you should use a heart rate monitor

Be under no illusion, we will be training hard.

The schedule will work roughly on 3 week micro cycles to make up a 12 week macro cycle. A peak will be properly structured for Fish and Dusi.

Track sessions: 1 group track session a week with Justin Hand. You will need to get a track permit and arrange with Justin to be part of the group

Times... Morning times will be pretty strict. Evening session will be more flexible with warm ups starting downstream of the slipway.

Rest- very important...
During Fish build up, rest days will be fridays, plus there will be one other 24 hour rest period structured. When we change to Dusi build up, there will be 24 hour rests but no actual full day of rest.
Your rest must be structured so that you get enough

Weekends... It will be up to individuals to complete weekend sessions as per program. You are welcome to join me for training, but it is important to train at your own pace.
If you don’t do enough on weekends, you will be struggling to finish sessions as we work through the program. Weekend long sessions are vital.

No substitute for time training. AND NO SHORTCUTS to success

Happy training

Coach Stu (AKA Retired Gestapo PT instructor)

The fun stuff

The fun stuff

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The really hard bit

The really hard bit

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