Paddles Up!. Arlene Chan
All these energy pathways have time limits. A specific pathway is no longer used once a certain time elapses. Although there is some controversy about these limitations, the preceding chart relates the running duration with the approximated race components of dragon boating to show the use of the energy systems.
Muscle contraction produces ADP that is regenerated when coupled with CP. When muscles are actively contracted, they obtain ATP from the glucose that is stored in the bloodstream and from the breakdown of glycogen that is stored in the muscles. For exercise that lasts for longer periods, the complete oxidation of carbohydrates or free fatty acids in the mitochondria is required. The carbohydrate supply lasts approximately 90 minutes and the free fatty store lasts several days.
At the start of exercise, all three energy systems are actively contributing. The contribution, however, depends on the individual, the effort applied, and the rate at which energy is used. The following graph shows how the energy systems contribute to the manufacture of ATP over time when exercise is at 100 percent effort. The thresholds (T) indicate the point at which the energy system is exhausted. Training will improve the threshold times.
Because dragon boat paddling is one-sided and upper-body dominant, energy system training that simulates the motion of the stroke as much as possible is highly recommended. To properly and specifically train the energy systems for dragon boating, the suggested dry land training apparatus is the Multistroke, the first ergometer specifically designed for dragon boat athletes. Unlike any other ergometer, Multistroke replicates the catch, resistance and glide to give the on-the-water feel of dragon boat paddling.Mechanics of blade entry and the relationship between the forces on the shaft and the top guiding hand all are replicated. If a Multistroke is unavailable, a rowing ergometer, commonly called the “erg,” is the next best alternative for dry land training.
Energy Systems and Production of ATP
The Graph adapted from Brian Mackenzie’s Energy Pathways.
http://www.brianmac.co.uk/energy.htm
The Multistroke Ergometer replicates in-the-boat paddling action for dry land training with computer monitoring of distance, time, stroke rate, heart rate, and speed.
The erg is a rowing machine that consists of a handle affixed by cable to a flywheel. A counter ticks off the revolutions of the flywheel, a timer paces the rower, and an adjustable brake can be set for body weight and the level of work.
Running Distances Compared to Paddling Times
| Running Distance (metres) | Approximate Paddling Time (seconds) |
|---|---|
| 20 | 2-4 |
| 40 | 5-7 |
| 60 | 7-11 |
| 100 | 11-20 |
| 200 | 21-40 |
| 400 | 60-90 |
| 800 | 120-210 |
| 1000 | 210-360 |
| 1200 | 360-480 |
If you have access to an OC-1 or OC-6, paddling on an outrigger is the best way to simulate a dragon boat stroke on the water — highly recommended for specific system training.
If these options are not available, running is another way to train effectively. The training distances outlined above relate running distances to paddling times.
Many dragon boaters find that paddling in small boats, like the OC-1, is the most effective way to improve water feel and connection.
ANAEROBIC (ATPATP-CP) ENERGY
System
The supply of ATP in the muscle lasts for approximately two seconds and the re-synthesis of ATP from CP will continue until the CP stores are depleted in about four to six seconds. Approximately five to eight seconds of ATP production is available.
• To develop this energy system, sessions of four to eight seconds of high-intensity work at near peak velocity are required, for example:
• 3×(10×30 metres) with recovery of 30seconds/ repetition and five minutes/set;
• 15×60 metres with 60 seconds recovery;
• 20×20 metres shuttle runs with 45 seconds recovery. A shuttle run consists of continuous running between two lines.
ANAEROBIC LACTATE (GLYCOLYTIC)
SYSTEM
The body resorts to stored glucose for ATP when the CP supply is depleted. In anaerobic conditions, the breakdown of glucose or glycogen results in the production of lactate and hydrogen ions. The accumulation of hydrogen ions is the limiting factor that causes fatigue in runs of 300 metres to 800 metres. Sessions to develop this energy system are outlined below:
• 5 to 8×300 metres fast — 45 seconds recovery — until pace significantly slows;
• 150-metre intervals at 400 metres pace — 20 seconds recovery — until pace significantly slows;
• 8×300 metres — three minutes recovery (lactate recovery training).
Within the anaerobic lactate system, there are three different working units: Speed Endurance; Special Endurance 1; and Special Endurance 2. Each of these can be developed, as follows:
Working Units of Anaerobic Lactate System
Aerobic Energy System
Proteins, fat, and carbohydrate (glycogen) are used by the aerobic energy system to re-synthesize ATP. To develop this energy system, various intensity (tempo) runs can be done, such as the types of tempo runs described below:
Continuous Tempo: Long slow runs at 50 to 70 percent of maximum heart rate place demands on muscle and liver glycogen. The energy system responds by enhancing the capacity of muscle and liver glycogen storage and glycolytic activity associated with these processes.
Extensive Tempo: Continuous runs at 60 to 80 percent of maximum heart rate place demands on the system to cope with lactate production. Running at this tempo assists the removal and turnover of lactate and enhances the body’s ability to tolerate greater levels of lactate.
Intensive Tempo: Continuous runs at 80 to 90 percent of maximum heart rate result in high lactate levels as these runs border on speed endurance and special endurance. Intensive tempo training lays the base for the development of anaerobic energy systems. Sessions to develop this energy system are:
•