Training

We run flatwater racing training throughout the year.

There are three main training groups covering Div 1-3 paddlers, Div 4-7 and Div 8-9 paddlers.  If numbers allow, these can be broken down further or combined.

See the 2022 Summer training schedule here.

An explanation of the terms used in the training programme can be found here

The regular training sessions take place on Tuesday, Thursday and on Saturday.  Coaching support is usually available during these sessions.  On the water times for these training sessions are:

• Tuesdays 5:30 PM (Circuit Training in Winter)
• Thursdays 5:30 PM (Ergo and Weight training in Winter)
• Saturdays 9:00 AM (Training session for Div 1-7, and 8/9 Adults
• Saturdays 10.30 AM (Introductory Session for Under 14 Juniors)

In addition, there are other less formal sessions for those who just want to enjoy a paddle on the Basingstoke Canal.  One takes place at the Canal Centre on Tuesdays from 9.30am in touring kayaks and open canoes; the other takes place on Thursdays at 9.30am at Crookham Wharf.

Training Schedule. There is a detailed daily training schedule for the formal training sessions where the programme for each session can be found covering the winter or the summer months.  The schedule covers the three main training groups with the highest volume for the Div 1-3 group, less volume for the Div 4-7 group and the least volume for the Div 8-9 and Under 14 groups.  The current detailed training schedule can be found here.

An interpretation of the terms and examples used in the training programme can be found here.

The new gym area is available to use for all members to support paddling development by improving strength and conditioning.

The gym booklet can be found here.   Please read this before using the equipment.   It includes detailed advice on the following:
Introduction 3
Major muscles used in kayaking 3
Exercise variation 4
Types of skeletal muscle 4
How to use the gym for… 10
Chest 10 Chest press – bench 10
Chest flys – flat bench 11
Chest flys – incline bench 11
Chest press – bodymax 12
Shoulders 13
Shoulder press – bench 13
Side raises – dumbbell 14
Front raises – dumbbell 14
Front raises – bodymax 15
Side raises – bodymax 15
Back 16
Lat pull – bodymax 17
Low row – bodymax 18
Cross pull – bodymax 19
Position both pulleys at chin height 19
Cross hands – left hand uses right pulley, right hand uses left pulley 19
Starting position is hands together (but pulleys crossed) 19
Squeeze back muscles, retracting shoulder blades simultaneously 19
Hands can be between shoulder and hip height 19
Slowly release back to starting position 19
Pull-up 20
Arms 21
Bicep curl – bodymax 21
Bicep curl – dumbbell 22
Position the bench in the upright (90°) or slightly inclined position 22
Tricep extension – bodymax 23
Overhead tricep extension – dumbbell 24
Overhead tricep extension – bodymax 25
Core 26
Legs 27
Lunges – dumbbell 27
Squat – Bodymax 27
TRX 28

Equipment.   Instructions on the use of the following equipment in the gym area are in the gym booklet:
Bodymax
Cable Crossover Machine
Dumbbell Rack
Pull-up bar
Bench

KAYAKPRO PADDLING ERGO.   Detailed instructions on how to calibrate the console and how to use the ergo effectively can be found here
Advice on paddling technique whilst using the ergo is here.

LAWLER SINGLE BLADE INCLINE ERGO.   Detailed instructions on how to use the Lawler Single Blade Incline Ergo can be found here

Disclaimer
Anyone using the gym equipment does so at their own risk. Basingstoke Canal Canoe Club accepts no responsibility for injuries, however caused.
It is the responsibility of each individual to ensure that he or she has achieved such levels of fitness and general health to allow the use of the equipment without injury or accident.
Members must ensure equipment is fit for use before using. Any faults must be reported immediately here.
The gym area is to be left in a clean and tidy state after every use.
In the event of an incident, please seek the appropriate medical advice and/or treatment.
Any member who circumvents the above statements, does so at their own risk, and may be asked to refrain from using the equipment in the future.
Please do not believe that heavier weights will build muscle faster – work up from a low weight first and focus on time under tension rather than the numbers!

Courses
We welcome new members with an interest in flat water racing.  Three courses are held each year in May, June and July, each comprising of two hour sessions over four consecutive Saturday mornings. Sessions start after training at 11 AM at the Canal Centre, Mytchett.  These courses are designed to teach you the skills and techniques applicable to flat water and to develop your confidence in a flat water racing kayak.  We currently have no courses scheduled for 2021.

Eligibility
They are open to both members and non-members.  These courses are suited to those with no previous canoeing experience and to those who have experienced a Paddlepower Passport course and who would like to move on to flat water racing.  (NB. Please pre-book for these courses as numbers are limited and they may be cancelled if there are no bookings.)

Fee
These courses are free to club members and £30 to non-members.  The £30 includes the use of the club facilities, boats, paddles and buoyancy aids and Canoe England Third Party insurance.  If non-members subsequently join the Club, the course fee is deducted from the initial membership fee.

What to wear
You will be too hot wearing a wet suit and arm movement could be restricted.  For the majority of summer conditions, layers of light, fitted clothing that will dry quickly when wet are most suitable.  Thermals or man-made fibres or running/cycling clothes are ideal.  Clothing that gets heavy when wet, such as jeans and woollens, are unsuitable.  No hoodies.  Wear light aqua shoes (not heavy trainers or crocs) or neoprene socks/booties and wear a windproof cagoule and a hat if it is cool, wet or windy.  You will need a change of clothes and footwear (you will get wet) and a towel.  Do not bring valuables – there are no lockers available.  Any cuts/wounds should be covered with a waterproof plaster whenever possible

The syllabus
Details for the four sessions on each course can be found here.  There will be less talking and more paddling on the first session of each course if the Course Handout is read before the course starts.

Fitness requirements
You should be able to swim at least 50 metres in light clothing should you capsize (and most people do at some time).  You will be required to demonstrate this ability in the canal during the course.  We provide buoyancy aids, which we require you to wear when on the water during the course.  Additionally, all club boats have enough buoyancy to support you.

Showers
A shower is available in the adjacent Canal Centre.  We advise you to shower as soon as possible after each session and before you take any food or drink.  Although generally “clean”, the canal has a muddy bottom and, especially after rain, the banks are often muddy.  Although extremely rare there are waterborne bacteria (e.g. Leptospirosis) which again make showering after contact with the water or the muddy banks sensible – particularly before eating.

Minimum age
We accept children from age 10 on these courses but ideally those under 12 should be accompanied by a parent or an older sibling.

After the Course
You can apply to become a full member (if not already a member) and join a Saturday morning training session with paddlers of similar ability to improve your paddling skills.

For more information contact our training coaches.  Alternatively, come to the Club on Saturday mornings between 10.30 and 11am and speak to them to discuss any queries you may have.

If you want to find out more about the types of flatwater racing that we do, get in touch today.