MARATHON CANOEING
PERFORMANCE PROGRAMME
Fitness for Life.
Picture this: You’re 85 years old, hiking up a windswept hill with a mischievous grin, whilst your grandkids struggle to keep up. Sounds impossible? Not if you embrace sport, fitness, and health as a lifelong adventure, something we love doing here at LWC.
Exercise isn’t just about chiselled abs or running marathons. It’s about resilience, mental sharpness, and longevity. Just look at the Blue Zones - those rare places on Earth where people routinely live past 100, and live well. Their secret? Daily movement, strong communities and an unshakeable zest for life. They don’t grind out deadlifts in fluorescent-lit gyms. Tthey walk, swim, stretch, and lift things because life demands it.
At LWC, we champion this philosophy. Sport isn’t a phase. It’s a lifelong pursuit of challenge, camaraderie, and self-discovery. Whether you’re smashing a rugby tackle, perfecting a tennis serve, or finding peace in a morning run, you’re investing in a future where your body serves you well, not the other way around.
So, take the stairs, chase a ball, climb a mountain, bowl away swingers, try Yoga. Because when sport and fitness become your adventure, life doesn’t just last longer. It gets richer, wilder, and infinitely more fun. So tighten those laces, take a breath and step up and out into a world of infinite possibilities, a world that begins within our idyllic 1200 acre campus and culture.
ADAM WILLIAMS HEADMASTER
to the Team.
LWC Performance Marathon Canoeing Programme
Congratulations on your selection as part of The LWC Performance Marathon Canoeing Programme.
This programme recognises your exceptional achievements and potential in the demanding sport of marathon canoeing. As part of this initiative, you will have the opportunity to refine your skills, represent LWC at a high level, and contribute to the growth of this sport within the school and beyond.
This two-year programme is designed to:
• Develop your technical, physical, and mental capabilities as a marathon canoeist.
• Instil a lifelong passion for the discipline and endurance of long-distance paddling.
• Prepare you for competitive events at regional, national, and international levels, and explore career pathways related to canoeing.
The programme requires you to:
• Commit to all sports scholarship expectations at LWC.
• Attend all scholarship talks, workshops, and training sessions.
• Represent LWC in marathon canoeing events and contribute to other school sports where appropriate.
• Mentor and coach younger paddlers.
• Engage fully with your marathon canoeing mentor and coaching team.
• Participate in canoeing camps, tours, and competitions.
• Help promote and raise awareness of marathon canoeing at LWC and beyond.
Programme Overview
This two-year programme is tailored to balance the demands of training and competition with your academic and extracurricular commitments. It focuses on building endurance, refining paddling techniques, developing mental toughness, and preparing for long-distance races.
Key Areas of Focus
1. Technical Skills
Refine paddling technique for efficiency and speed over long distances. Improve boat control, balance, and transitions for portages. Master pacing strategies and stroke economy.
2. Physical Fitness
Develop endurance, strength, and cardiovascular capacity essential for marathon canoeing.
Focus on injury prevention, flexibility, and recovery.
3. Mental Skills
Build resilience and focus to handle the physical and mental demands of marathon events.
Learn performance psychology techniques like visualisation and mindfulness.
4. Tactical Awareness
Develop race strategies, including pacing, drafting, and positioning. Study courses and adapt techniques to different water conditions.
5. Competition Preparation
Build a structured training plan to peak during key races. Simulate race conditions to improve confidence and readiness.
6. Academic Balance
Effectively balance training and competition with academic priorities Develop time management strategies with the support of your mentor.
7. Leadership
Mentor and inspire younger paddlers, sharing knowledge and experience Represent LWC marathon canoeing at ambassadorial events.
8. Career Opportunities
Explore pathways in coaching, sports science, environmental advocacy, or professional paddling.
Leverage LWC’s connections to engage with the wider canoeing community.
Components of the Programme
1. Technical Training
• Paddling Technique
Focus on paddle stroke mechanics, boat balance, and rhythm.
Use video analysis to refine technique
• Portages Practice efficient boat exits, carries, and re-entries.
• Race-Specific Skills
Work on drafting and maintaining speed in varied conditions.
2. Physical Conditioning
• Endurance Training
Long paddling sessions to build stamina and aerobic capacity.
Cross-training (cycling, swimming, or running) to support cardiovascular fitness.
• Strength Training
Focus on upper body, core, and leg strength for power and balance
• Flexibility and Recovery
Incorporate dynamic stretching, yoga, or Pilates to prevent injuries.
3. Mental Skills Development
• Performance Psychology
Practice focus techniques, such as breathing exercises and visualisation
Develop mental toughness for overcoming fatigue and maintaining pace.
• Logbook
Track daily reflections on training, performance, and mental focus.
4. Tactical Development
• Race Strategy
Study racecourses, water conditions, and competitor tactics. Develop pacing and hydration strategies for optimal performance
• Simulation
Mimic race conditions during training, including time pressures and competition scenarios.
5. Competition Prep and Strategy
• Pre-Race Preparation
Create race-day routines, including warm-up and equipment checks.
• Post-Race Review
Reflect on performance to identify strengths and areas for improvement.
6. Academic Integration
• Plan training schedules around academic responsibilities and exams
• Prioritise rest and recovery during peak academic periods.
Seasonal Plan
Pre-Season (November - February)
Focus: Build technical skills, endurance, and strength.
Activities:
• Long paddling sessions to build aerobic capacity.
• Intensive technique work, including video analysis.
Competition Season (March - October)
Focus: Peak performance and race preparation.
Activities:
• Simulate race conditions and refine pacing strategies.
• Participate in local and regional events for experience.
Post-Season (October)
Focus: Recovery and reflection.
Activities:
• Evaluate season highlights and set goals for the next year.
• Engage in light cross-training to maintain fitness.
Evaluation and Tracking
• Monthly Assessments: Regularly review technique, fitness, and mental progress.
• Competition Metrics: Track race times, stroke rate, and endurance improvements.
• Feedback: Regular reviews with coaches, fitness trainers, and mentors.
Example Weekly Schedule
Monday Rest and recovery (stretching, yoga, or light activity) 1 hour
Tuesday Endurance paddle (distance focus) 1.5 hours Strength training (upper body and core focus) 1 hour
Wednesday Technique drills and portage practice 1 hour
Mental skills session (focus and resilience training) 1 hour Thursday Interval paddle (speed focus) 1.5 hours Flexibility session (dynamic stretching or yoga) 1 hour
Friday Rest or light technique work 1 hour
Saturday Long-distance paddle 2-3 hours
Sunday Race simulation or competitive event As required
This programme provides a comprehensive framework for success in marathon canoeing, balancing high-performance training with academic and personal development.
