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Kayak Training in the Summer
National kayak trainer Kjell Tore Solvang of Norway recommends Nordic skiers use paddling as an alternative training method in the summer and gives advice both on over-distance workouts, intervals, and technique in the boat.  In the summer months skiers should focus on cross training and building up an endurance base. In this sense, kayaking is especially appropriate. Mentally, it is exceptionally important to use alternative training methods during the high volume summer months, and paddling is an easy way to find mental relief while increasing an overall training volume. “We use cross country skiing a lot in our base training, so it would certainly be strange if skiers had nothing to do with paddling in their own training,” jokes Solvang. Over-distance and Intervals For a skier who trains 7-9 sessions each week, the majority of which are roller skiing, it can be worth cutting out 2-3 sessions of roller skiing for 8 weeks or so in the summer and kayak during those sessions instead, advises the former National Team Trainer. But he is careful to set the boundary there. “It is important that kayaking doesn’t take priority over more specific training, and especially in the fall, kayaking loses importance to more specific methods. “Level 1 and level 2 workouts from 1-3 hours are especially effective in the kayak,” says Solvang, who also sees no problem with intervals in the boat as well. “In the case of intervals, I would suggest 4 minute intervals with two minutes rest. Doing 12 of these is not a problem in the kayak, and then you have an effective total interval time of 48 minutes. Quite a solid workout.” Technique is Critical The Kayak Coach also advises skiers to consider technique before they start paddling consistently for training. “Too many just sit casually in the boat when they are paddling and are really only working their arms. It is important to remember that the paddle stroke begins in the balls of the feet and that even the legs are used to draw the boat forward. Rotation is the keyword! An efficient stroke involves rotation around the core back muscles, working both stomach and the back as well as the arms.” Solvang suggests skiers get help from a paddling trainer or and experienced paddler to ensure proper technique before bad habits are formed. Source: langrenn.com
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