The speed training and other myths that are slowing you down

Speed training is an essential component of performance in many racing sports but it is often butchered. Ideas, methods and personal opinions of training schemes and speed training methods that are not supported by science or consistent results are still far too common.

I thought it may be fun to outline below a few myths related to endurance and speed-endurance in sports including kayaking and how these may actually block you from progressing and getting faster.

Myth 1: Higher average speed at training days or races means you are getting faster

Being able to generate faster speeds for a longer time may increase your average speed or even top-end speed on a training day or during a race. Observing such metrics is not a bad idea, however, these should be put in the right context and within a carefully outlined training plan. They should be part of monitoring progress in the long haul and not be indicative of performance (either personal or boat-specific) during random training days or even races. Different training days and races (even the same race at different years) can generate different speeds and this fact typically reflects various levels of personal energy/fatigue in addition to other confounding factors such as hydration, nutrition, fitness level as well as environmental factors influenced by wind speed, water/air temperature, tides, currents, etc.

Training for increased speed and improved performance should be goal-specific that is, it should be aimed at a specific event at a specific time of the year, and be periodized. Performance is typically a combination of multiple parameters, a few of those being physiology and fitness, endurance and strength/power,  technique, skills, coordination and adaptability to environmental factors. Tracking average or top-end speeds obsessively throughout the training year are misleading metrics to gauge performance on race day.

Myth 2: Bigger muscles during winter/off-season will make you faster in the upcoming season

There is no doubt that developing stronger muscles specific to your sport can benefit your overall physiology and fitness. Typically, a stronger muscle can generate higher force and may be more efficient and powerful in the task that is asked to do as well as be able to sustain a heavier load for longer without breaking down or without getting injured. However, getting bigger muscles by isolating them from the actual motion that they will be asked to perform won't get you very far. It's like going to a physical therapist in order to get rid of that nagging pain in your shoulder ... sure, physical therapy will stretch and/or strengthen the muscles around the affected area which will help but if not done in a motion-specific manner ... when you get back into action, the pain or injury will most probably return. 

This concept applies similarly to kayaking or any other sport. Try to get those chest muscles or biceps grow during the winter time and then expect that these big muscles will automatically get coordinated and engaged when asked to perform a (paddling) action that doesn't really look like a bicep curl or a bench press? Strengthening should be done not only in isolation but also incorporated in a sport-specific motion manner.

Myth 3: You have to train many long hours to get faster

Hours and hours of kayaking and increased volume does not automatically translate to higher speeds or more efficient paddling. Although spending regular and consistent time on the boat is a definite prerequisite to see progress in fitness, skills and technique, it is not be the only determining factor for improved speed and performance. Increased volume as well as speed training and strength and skill training should all be part of a well-outlined plan. There is nothing new to this notion, just a simplified outline of scientifically-based and evidence-based training principles.

Myth 4: Frequent, high intensity short sessions are more important to improve technique and speed

It is true that high intensity interval training (HIIT) workouts will increase your power, speed, explosiveness, and overall strength but will also increase your probability of injury and fatigue. This is especially true if HIIT sessions are repeated constantly for long periods of time and if performed without a good foundational base. Speed-work has been proven beneficial at all athletic levels when it follows a proper foundational period to allow muscles adapt and absorb the intensity without injuries or burnouts. As far as technique and skill development benefits from those types of sessions - this is as true as all the above myths. As a general rule, technique and skills advance in the long run and reflect a year-to-year training progress that includes increased fitness, endurance, strength, coordination, etc.; they do not reflect progress from high-intensity sessions alone.

Think about speed-work as the roof of a building. You are about to build your own building in a sport ... you need to set the foundations first, the columns, the basement, the floors and room dividers .. the last part being the roof. If you start working on the roof first, your building will collapse most probably.

Myth 5: Hiring an online coach can improve your performance

There is some truth into the fact that finding a mentor or a coach either onsite or online can have a detrimental effect on your progress - either positive or negative. Training advise - whatever the format - can stir things well or not-so-well depending on the type of advise, the individual providing it and the level of trust you have for that individual. In general, any kind of coaching, and more so the online version of it, will not get you a lot farther than what you would get by downloading and following a basic free schedule for running your a 5k or a marathon. The principles of physiology remain the same and cookie-cutter training schedules can only get you that far. 

True personal training, unfortunately, happens only at - exactly what the word says - personal level. For an intermediate and advanced athlete, personalization is key for progress and performance benefits. Thus, beneficial coaching can only happen onsite at a personal level. But keep in mind that even onsite coaching is not always beneficial, simply because there are very few qualified coaches (at any sport) that possess a combination of good scientific understanding and application of training principles, a track record of consistent results of progress in athletes of all levels as well as high-level intelligence and a "good feel" for the athlete's potential, abilities and limiters.

So: is there a hope for us all? 

I am a great believer in consistency, commitment, work - ethic and careful long - term planning (no rush!). These are the most important elements that the majority of us lack to begin with, and these combined cannot be purchased with an online coaching scheme. Other things like setting up a schedule for strength training, improve technique and skills, perform speed-work, high-volume training and the rest can all be learned and developed with time as long as the above principles are adopted. Having said that however, finding and trusting the right mentor can definitely speed up your progress. But on the other side, not finding one is not the only factor limiting your progress in any sport.