New research in the United States shows that we are underestimating the potential value of wave riding when marathon kayaking.
Ask any top paddler and they will say riding the side wave on a formation will save about 10% in energy, and if you are on the diamond, it saves about 15%.
Well, in a fascinating article published in the US magazine HullSpeed, exercise Physiologist Bruce von Borstel has produced some startling facts that make wave riding even more important.
Using stats from a Spanish researcher who took eight international level paddlers riding in a traditional diamond formation, and measuringtheir levels of exertion through VO2, lactate, heart rate, stroke rate, mean power, and rate of perceived effort tests, they found that, compared to the lead boat, the paddlers on the side wave saved 16-18% in energy, and the paddler on the diamond saved a whopping 30-32% over the lead paddler.
The conclusions are simple. It is hugely beneficial to stay with the bunch that is setting the desired pace and therefore the need to be able to sprint to stay in contact with the group, either at the start, or every time the put in an interval, is paramount.
Von Borstel says that any serious paddler should factor in specific interval type sprint routines into training specifically with the intention of getting onto, and staying on the bunches waves. What he calls "CP accelerations" is a set of 10-15 second flat-out sprints, with a two to three minute recovery period during which time you paddle on at normal comfortable race pace.
CP by the way stands for "Creatine Phosphate", which is short term energy source used in these flat-out 15 seconds sprints. The CP stores are 99% replenished during the three minute recovery period.
Says von Borstel, "This means that you won't be left energy depleted for the next workout. So we have benefits of 1) flat-out (muscle unit recruiting) accelerations, 2) full-speed (neuro-muscular co-ordinating) stroke turnover, 3) rapid restoration of the Creatine Phosphate energy source, and 4) boosted economy of movement."
He also suggests that groups of paddlers train with a set formation patterns, and stress these by allowing the front boat in the diamond to try and get away from the others. As a training exercise, he suggests that the paddlers try starting this exercise wider of the lead boat than normal, and having to grind forwards and closer to the lead boat during each simulated breakaway.
He also suggests that this short sprint training actually helps with the endurance ability as well, as it builds the elastic properties of the muscles. So the next time you get together for a dice or a training session with paddlers of the same calibre, make a point of setting some time aside to do these sort burst interval routines as part of your practice at wave riding. The benefits are too big to ignore!