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
Epic Kayaks is 2 time Olympic Gold Medalist Greg Barton's company.
Introduction ................................................................. i
Biography ......................................................................1
Everything on the Line ..………………………………………………….…......1
Farm Boy ..……………………………………………………………….................2
A Paddling Family .……………………………………………………….......….3
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
