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THE ULTIMATE RUN

Canoe Slalom at

The Highest Levels

By

William T. Endicott

 

This is a story without much glory

But there is a great deal of fun.

It is for all you who dare to pursue

Life's ideal: The Ultimate Run!

 

Copyright © 1983 by William T. Endicott

Britainís Richard Fox is all concentration as he wins the Bala World Championships in 1981. (Kevin Clifford Photo)

Women in traditional Welsh costume lead the parade at the Bala World Championships, 1981. (Kevin Clifford Photo)

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The Ultimate Run eBook created by daveyhearn.com

with the permission of author William T. Endicott

 

CONTENTS

INTRODUCTION

Definitions .................................................... 2

Sources ........................................................ 4

 

SECTION I: TECHNIQUE CHAPTER I: Cl TECHNIQUE

            GENERAL REMARKS ..................................... 10

            FORWARD STROKE ...................................... 13

            UPSTREAM GATES

Ideal Upstream .................................... 17

Flatwater Upstream ................................ 23

Entering An Upstream Through A Strong Eddy Wall ... 25

Bad Approach ...................................... 26

Exit Upstream With Next Gate Across River ......... 28

Upstream In Current ............................... 29

Gate Before On Same Wire .......................... 31

Upstream Exit To Forward Gate On Same Wire ........ 33

Merano Upstream ................................... 35

Angled Upstream ................................... 38

Upstream After A Drop ............................. 39

Double Upstream ................................... 40

S-Turn ............................................ 41

Leaving An Upstream On A Reverse Sweep ............ 42

 

REVERSE GATES

Full Spin Reverse .................................. 43

Slam-Dunk Reverse .................................. 45

Double Pump Reverse ................................ 48

Back Around Reverse ................................ 50

Double Reverse ..................................... 51

Reverse Gate After A Hole .......................... 52

Reverse Gate On A Wave ............................. 54

Reverse Gate in Trough ............................. 55

 

EDDIES AND HOLES

Two Forward Gates Separated By An Eddy Line ........ 56

Two Forward Gates Separated By A Hole .............. 57

Getting Cross River Via A Hole ..................... 58

 

            OFFSET GATES ......................................... 61

CHAPTER II: C2-C2M TECHNIQUE

GENERAL REMARKS ...................................... 66

 

FORWARD STROKE ....................................... 71

 

UPSTREAM GATES

Ideal Upstream ..................................... 77

Flatwater Upstream ................................. 82

Bad Approach ....................................... 85

Upstream In Current ................................ 88

Gate Before On Same Wire ........................... 90

Merano Upstream .................................... 92

Upstream After A Drop .............................. 94

S-Turn ............................................. 95

Leaving An Upstream On A Reverse Sweep ............. 96

 

REVERSE GATES

Full Spin Reverse .................................  97

Slam-Dunk Reverse ................................. 100

Double Pump ....................................... 104

Double Reverse .................................... 106

 

OFFSET GATES ........................................ 107

 

HOLES

Getting Across River Via A Hole ................... 110

Two Gates Separated By A Hole ..................... 111

Reverse Gate After A Hole ......................... 113

 CHAPTER III: K1-K1W TECHNIQUE

GENERAL REMARKS ..................................... 116

HOW TO PRACTICE TECHNIQUE ........................... 119

WARM-UPS ............................................ 119

FORWARD STROKE ...................................... 121

UPSTREAM GATES

Ideal Upstream .................................... 126

Flatwater Upstream ................................ 131

Entering An Upstream Through A Strong Eddy Wall.... 134

Paddle Up Through An Upstream ..................... 135

Bad Approach ...................................... 137

Tight Turn Following An Upstream .................. 139

Exit Upstream With Next Gate Across River ......... 141

Current Coming Through Upstream Gate .............. 142

Gate Before On Same Wire .......................... 143

Merano Upstream.................................... 145

Angled Upstream ................................... 147 

Upstream After A Drop.............................. 148

Double Upstream ................................... 149

Upstream After A Reverse Gate ..................... 154

S-Turn ............................................ 155

Leaving An Upstream On A Reverse Sweep............. 157

 

REVERSE GATES

Full Spin Reverse ................................. 159

Slam-Dunk Reverse ................................. 166

Back Around Reverse ............................... 170

Stern Turn Reverse ................................ 172

Double Pump Reverse ............................... 173

Double Reverse .................................... 175

Reverse Gate After A Hole ......................... 176

Reverse Gate On A Wave ............................ 178

 

OFFSET GATES ........................................ 179

EDDIES AND HOLES

Offset In An Eddy ................................ 184

Two Downstreams Separated By An Eddy ............. 185

Getting Cross River Via A Hole ................... 187

Two Gates Separated By A Hole .................... 188

             FLUSH GATES ........................................ 190

             WARM-DOWN .......................................... 191

SECTION II: THE BODY

CHAPTER IV: PHYSIOLOGICAL PRINCIPLES

             Three Energy Systems

ATP-CP System .................................... 195

Lactic Acid System ............................... 197

02 System ......................................... 198

Interval Training

Interrelationship of Five Principles ............. 204

Duration of Work Interval ........................ 205

Intensity of Work Interval ....................... 205

Rest Interval .................................... 206

Number of Repetitions/Sets ....................... 208

Muscle

Slow Twitch--Fast Twitch ......................... 212

Muscle Elasticity ................................ 215

Warm-Up/Warm-Down ..................................... 215

 

CHAPTER V: PERIODIZING THE YEAR

 

Five Phases

Phase I (Fall Period) ............................ 218

Phase II (Winter Period) ......................... 221

Phase III (Spring Race Season) ................... 224

Phase IV (Lower Intensity) ....................... 226

Phase V  (World Championships) ................... 226

Phase VI (Transition) ............................ 227

Miscellaneous

Units, Microcycles, and Macrocycles .............. 230

Training Principles .............................. 232

Types of Workouts Summary ........................ 234

Training Log ..................................... 245

 

CHAPTER VI: PSYCHOLOGICAL PRINCIPLES

 

Self Image

Changing The Self Image .......................... 256

How Man Achieves Goals ........................... 257

Programming the Computer ......................... 258

"Let It Happen, Don't Make It Happen" ............. 259

Experiencing Success ............................. 261

 

Attentional Styles

Broad-Internal Style ............................. 263

Broad-External Style ............................. 264

Narrow-External Style ............................ 264

Narrow-Internal Style ............................ 264

 

Improving Concentration

Mental Rehearsal ................................. 266

Discriminative Cues .............................. 266

Natural Rhythm ................................... 268

Controlling Anxiety

Hypnosis ....................................... 271

Autogenic Training ............................. 273

Transcendental Meditation ...................... 274

Simulation ..................................... 275

Desensitization ................................ 276

Anti-Symbols ................................... 276

Compete Against Yourself ....................... 276

Energy Regulation .............................. 277

 

Conclusion ......................................... 278

 

SECTION III: CASE STUDIES

GENERAL REMARKS ................................................. 280

WULF REINICKE and Slalom Training in East Germany ................. 282

STRIVE TOGETHER, THRIVE TOGETHER: The Story of

JON LUGBILL and DAVEY HEARN ................................... 296

THE GARVI: The Story of STEPHEN and MICHAEL GARVIS .............. 360

RICHARD FOX ..................................................... 394

NORBERT SATTLER and Austrian Kayaking ........................... 429

JEAN YVES PRIGENT ............................................... 466

LUBOS HILGERT ................................................... 472

ULRIKE DEPPE .................................................... 477

CATHY HEARN ..................................................... 489

LIZ SHARMAN ..................................................... 517

 

The Ultimate Run eBook created by daveyhearn.com

with the permission of author William T. Endicott

 

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