Fairfield Canoe Club
2019 Centenary Year

Training resources

The following links provide a wealth of technical, health, training and exercise material.
However you need to carefully evaluate the accuracy, completeness and relevance of the information, and should obtain appropriate professional advice relevant to your own particular circumstances before applying and/or relying on any of this content.

These external web site links are inserted for convenience and do not constitute FCC endorsement of material at those sites, or any associated organisation, product or service.

NOTE: You can contribute to this growing library of resources!
We are seeking additional kayaking and canoeing related material which is educational  and  health, fitness or technical in nature that may benefit paddlers at all or any specific level.
So if you can suggest new links or have suitable items you have written please email them to 

Kayak Training
While kayaking may look easy at first glance, the sport of kayaking requires excellent technique and the use of many muscle groups including the upper body, legs and abdominals, or core.

Flat Water Kayaking Training
Flatwater kayaking is primarily an aerobic sport, in which athletes compete over distances of 200 to 1,000 meters in both single and team boats. Flatwater kayaking requires speed, strength, power and endurance...

Five Things to Know about Flat Water Racing
Flatwater racing represents the fastest human-powered boat racing events in the world...

Warm Up

Physical Overtraining
If overtraining occurs, there is not sufficient recovery time between workouts; progress is hampered. Overtraining is often thought of as absolute, or a black and white phenomenon. Overtraining should be viewed as a continuum, or in shades of gray. An exerciser or athlete may be slightly overtrained and make progress, just not as much as if they were not overtrained...

The Science Behind Flatwater Kayak Racing   (scientific article - Australian)
There have been a number of publications looking at the..,,major factors affecting kayak paddling performance. It is the purpose of this article to briefly explain the significance of the papers and also demonstrate how coaches and athletes can work towards successful padding performances.

Periodized Strength Training for Sprint Kayaking/Canoeing   (scientific article)
HIGH PERFORMANCE SPRINT kayaking/canoeing requires a high level of relative strength, excellent local muscle endurance, and the ability of the muscles to perform in low pH environments. Excellent lactic acid clearance and proton- buffering capacity of the blood are also prerequisites for producing a consistently high level of mechanical power output. Peak power generated...
Article by Peter Kekete, CSCS Head Coach Toronto Island Canoe Club, Toronto

Physiology of Kayaking- Ken Van Someren   (scientific article)
This article is a summary of doctoral research carried out investigating the physiological(1) factors associated with 200 m sprint kayak racing.  Interestingly one of the listed conclusions:  "The K1 ERGO is a suitable ergometer for the physiological assessment of paddlers"

Canoe Racing Training Zones  (table)
Table covering typical paces, their characteristics and the specific physiological and technical aims of training at each level.

USACK Guide to Shoulder Exercises (article)
By Dave Jenkinson DO USACK Head Team Physician
"The shoulder is perhaps the most complex joint in the body. With careful attention to maintaining flexibility, balanced strength, and good body mechanics, your shoulders should last a lifetime"

Coaching via the Internet - Deanne Hemmen's Kayak Files (website)

The Shape of the Canoe by John Winters (website)
Consists of four parts:  1-Frictional Resistance, 2-Residual Resistance, 3-Applying the Theory

Best Forms of Cardio Exercise  (general article)
Cardiovascular exercise improves blood circulation, helps strengthen the heart and lungs and works to remove excess blood sugar to help manage and prevent diabetes. Determining the best form of cardio exercise for you is dependent upon your needs, goals and abilities...

Path of the Paddle: Solo Basic   (video)
This short film from canoeist Bill Mason illustrates the joy and poetry of paddling solo. All the basic strokes used to control the canoe are rendered with perfect clarity through animated lines.

Path of the Paddle: Doubles Basic (video)
This one demonstrates the basic doubles paddling strokes and how to apply them in various combinations. The application of each stroke in rapids is shown briefly and the emphasis is always on working as a well-coordinated team.

Path of the Paddle: Doubles Whitewater (video)
Another short film from canoeist Bill Mason shows how to read the rapids and plan a course and follow it, with complete control of the boat, using the basic paddling strokes. Running rapids will always be a calculated risk, but risk diminishes with skill and knowledge.

How to Buy a Paddle (for Canoeing) by John Winters

How to Buy a Canoe by John Winters

Low Drag Racing Kayaks by L.Lazauskas and E.O. Tuck
"....We have found optimum dimensions for K1, K2 and K4 class kayaks for a range of displacements and design speeds. For the K1 and K2 classes, it seems that hulls with parabolic waterlines, elliptical cross-sections, and rectangular keel-lines are near optimal..".

Exercise Library of 1300 exercises
ExRx.net (Exercise Prescription on the Net) is a free resource for the exercise professional, coach, or fitness enthusiast featuring comprehensive exercise libraries (>1300 exercises), fitness assessment calculators, and reference articles.


Dist Speed Time
Lap Split Time
Pace Calc
Pace Calculator


Exercise Machines

Arm Ergometer
Climb Mill / Tread Wall
Cycle Ergometer
Cycle Cross Trainer
Elliptical Cross Trainer
Elliptical Glider
Elliptical Trainer
Mini Tramp
Recumbent Stepper Cross Trainer
Recumbent Cycle
Recumbant Cycle Cross Trainer
Recumbent Stepper
Recumbant Upright Cycle
Row Ergometer
Skate / Wave Machine
Ski Machine (Cords)
Ski Machine (Rails)
Stair Climber
Treadmill (Run)
Treadmill (Walk)


Other Exercises
Weight Training
Olympic-style Weightlifts
Weight Training - Developing a workout


Weight Training


Changing Exercises
Shorthand Log
Low Volume Training
Light / Heavy Training
Periodization Training
Powerlifting Programs
Olympic Weightlifting
Low Back Recovery
Pump and Burn
Fat Loss Myths
Advanced Techniques

Links to Associations and Peak Bodies

PV - Paddle Victoria

ICF - The International Canoe Federation

ECA - The European Canoe Federation

USACK - United States Canoe and Kayak

CCA - The Canadian Canoe Association

CANMAS - The Canadian Masters

ACA - The American Canoe Association

PA - Paddle Australia

The British Canoe Union

Canoeing South Africa

The Irish Canoe Union

The Italian Canoe Federation

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