A Study in Sprint Kayaking
A Publication of the U. S. Canoe and Kayak Team
by William T. Endicott
"All this stuff is the Barton Mold. It worked for me, but it might not work for everyone else! It took me 17 years to reach the top. But I learned a lot in that time because I had to go and seek out things myself. It's a much slower path, but for some people, it may ultimately lead to a higher level."
-- Greg Barton
The Barton Mold eBook created by daveyhearn.com
with the permission of author William T. Endicott
and original publisher USA Canoe Kayak
The Barton Mold is complete here
Epic Kayaks is 2 time Olympic Gold Medalist Greg Barton's company.
Introduction ................................................................. i
Biography ......................................................................1
Everything on the Line
Farm Boy 2
A Paddling Family
Early Sports Involvement 3
Foot Problems ............4
Early Canoeing .5
Influence of Marathon Racing 6
School 8
First Kayaking ..........8
Influence of the Smokes .9
Bruce's Influence .11
Quantity of Training, 1971-73 12
Istvan Granek's Book "Paddling Canoes and Kayaks"13
Evolution of Technique 13
1975 Junior Worlds 14
Toro Becomes His Coach 15
1977 Junior Worlds 15
1978 Season .16
Beating Bruce 16
Disappointment in 1979 16
Counter-Rotate 16
1980 Olympics 17
The Carter Boycott .18
Viral Illness 19
1983 Season .20
Influence of Paul Podgorski 20
Summa Cum Laude 21
1984 Olympic Year 22
Performance in the '84 Olympics 22
Paddle Business ........23
1985 Season � First World Championship Finals�.......................�.....24
Four Year Peak .24
1986 � Switching to the Wing ....24
Evaluation by Subjective Feel .................26
Moving to California ...............27
World Champion in the K-1 1,000 and K-1 10,000 .27
Group Training ....27
Analysis of the Training 28
Norm Bellingham 28
New Zealand .....29
All or Nothing ........30
New Boats ..30
1987 World Championships ....31
1988 Season ..32
1988 Olympic Games ..33
Double Gold ....34
Aftermath .........34
Looking Back ....35
Physiological Principles .......................................... 37
A. Three Energy Systems ...................................................................................... 37
Measurement of Aerobic/Anaerobic Power ..41
Anaerobic Threshold ...................42
B. Types of Training ............................................................................................... 43
Intensity Scale ..........43
Continuous Paddling .43
Variable Intensity Training .44
Interval Training ..45
Five Variables ...45
Duration of Work Interval .46
Intensity of Work Interval ..46
Rest Interval 47
Number of Repetitions/Sets .48
Repeats ..................48
Time Trials 48
Progressive Overload 49
Discussion 49
C. Muscle ................................................................................................................... 49
Slow-Twitch � Fast Twitch ...50
Paddle Relaxed 51
Muscle Elasticity ........52
Warm-up/Warm-down .52
Periodizing the Year ................................................. 53
Training Unit 53
Microcycle 53
Macrocycle 55
Training Principles 56
Training Log 57
Purpose of the Log 57
What Goes into the Log 57
How Barton Trains ................................................... 61
Percent Speed: Barton's Intensity Scale 61
Use of Percent Speed..63
Barton Alternatives to the Energy System 64
Barton's Training Year 64
Examination of the Categories 65
Four Categories of Lifts 66
Changing the Type of Lifts 67
Speed Workouts 68
Endurance Paddles 68
Other Types of Endurance Workouts 69
Technique .................................................................. 72
Outfitting the Boat 72
Seat and Foot Position 73
Footrest 73
Footstraps 74
Positions of the Seat/Footrest Unit 74
Height of the Seat 74
Padding the Seat 75
Experimental Seats 75
Use of the Rudder 75
Differences in the Team Boats 76
The Paddle Background 76
How the Blade Pivots 78
The Paddle Constructing and Outfitting One 78
Grip Width 79
Indexing the Grips .......80
Offset of the Blades 80
Angle of Attack 80
Weight of the Paddle 81
Break-Apart Paddle 81
Other Equipment � Spray Skirt 81
Forward Stroke Technique 82
Vertical Blade 82
Rotation 82
Avoid Pitching, Rolling and Yawing 83
At the Catch 83
Initiating the Catch 84
The Pull-Through 84
Pumping with the Legs .......85
Crossing Over 85
Application of the Power 85
The Finish 86
The Release 86
Summary 86
Modifications 87
Starts ......87
Stroke Rates 87
Team Boats 88
Paddling in Waves or Wind 88
Visual Breakdown of Barton's Stroke ................. 89
Mental Preparation ................................................. 92
Barton's Mental Approach 93
Race Day .....................................................................96
Double Warm-up 97
Modification of the Warm-up 97
Post Race 98
Race Strategies 98
Pacing 100
Wake Riding 101
Strategies in the 10,000 ...........102
Turns 103
Appendices ............................................................. 104
A Comparison of Training in Slalom, Sprint and Wildwater .............104
Barton's 1987 Total Training 106
Barton's 1987 Monthly Workouts 107
Barton's 1987 Water Training Time 108
Barton's 1988 Total Training 110
Barton's 1988 Monthly Workouts 111
Barton's 1988 Water Training Time 112
Last Two Weeks Before 1987 World Championships 113
Last Two Weeks Before 1988 Olympic Games 114
The Barton Mold eBook created by daveyhearn.com
with the permission of author William T. Endicott
and original publisher USA Canoe Kayak
Here's the link to read rest of The Barton Mold
