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The Barton Mold

 

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

 

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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 on the ICF website

 

Epic Kayaks is 2 time Olympic Gold Medalist Greg Barton's company.

 

                                         Table of Contents

 

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

 

 

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Last updated: January 18, 2013

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