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
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The Ultimate Run eBook created by daveyhearn.com
with the permission of author William T. Endicott
CONTENTS
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
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
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
