Good day! Gauteng Paddlers.

I have been appointed as your online coach as of March 2010. My goal is to improve your results and personal bests, whether you can train 6 hours a week or 16. I hope to bring an understanding to you all of the rhythm of paddling, of the movements needed throughout the paddling stroke to create more speed with less effort. I will be working with your club coaches and I will be visiting them to help them help you.

Where I can I will give you advice in person on the water but I will be relying on you to ask me questions through email and later through the web site so that I can address the problems specific to you. This is a vital link between myself and you as a Gauteng paddler.

The GCU web page is in the process of being redesigned from scratch. The new site will offer you a better service with many new features. Once up and running this coaching page will become your page for information. For now training programs can only be attached in excel format. Later they will be posted on the new site in a much more user friendly manner.

At this stage please make use of my email address for all questions.

coaching@gcu.co.za

Later there will be a question site on the web page where your questions and answers will be posted. If you still want to contact me via email please do so.

I look forward to contributing to your paddling achievements. I hope to share the knowledge that I have gained through racing and training at the highest level with you. But remember I was once a fish and chips paddler myself, paddling Dusi with my Dad and breaking many boats around rocks. And those of you who think Im just a sprinter... I have even completed a Berg and a Cape Point!

Thanks to the GCU Committee for putting their trust in me to be of service to you the paddlers.

Good Luck, whatever the next goal may be.

Jen

Training Programs

To view the program please select it from the list. It is available as an excel document.

Select 1: Marathon / Sprints / Berg

Select 2: 12 (Berg 14) hours a week

6 (Berg 8) hours a week.

The program runs for the month. Each sheet is a new week. Weeks are indicated by dates.

Each program is worked back from the event you are training for (eg. SA champs). The number of weeks to racing is given as is the intensity of the week. Training for sprints and marathon runs in 2 week high intensity, 1 week recovery macro-cycles. Berg training where intensity is less and the race is 4 days ultra endurance, runs on a 1 week high, 1 week medium, 1 week high, 1 week recovery macro-cycle. Daily sessions are worked out to give recovery time on a micro-cycle level.

Recovery weeks are very important. Do less than what is indicated if you feel you are exhausted.

Please contact me with any questions regarding the program, especially if you do not understand how sessions work. I have tried to give detailed descriptions of sessions.

coaching@gcu.co.za

Enjoy your training!

Jen

MARATHON

 6 Hour week (1 March - 28 March)

12 Hour week (1 March - 28 March)

SPRINTS

6 Hour week (1 March - 28 March)

12 Hour week (1 March - 28 March)

BERG

8 Hour week (1 March - 28 March)

14 Hour week (1 March - 28 March)