Siu Ming's training program

You know how they say, "be careful of what you ask for, because you might get it."  

First I wasn't training; now, I  can't seem to find the time or energy to finish my "homework."

Here goes: Siu Ming's program

Daily routine: 2 hrs land-bound workouts, then push for speed on water for 2 hrs.  Lunch.  Two hours of studying, 2 hrs gym/land workout, 2 hrs paddling. 

1. distance is one of the measurement of the strength only, therefore 20-30km paddling is not conclusive, kinds of resistance during  paddling are to be considered as well. such as wind, current, loading of the kayak. foer example, paddling in training pool in shek mun & on shing mun river is absolute different, towing & un-towing paddling etc.

 

1.1 time measurement

 count your time to finish a fixed distance. eg. 1hr/10km 1st (edited to say: as if!), after a certain period of time, the time should be shortened. 

 

1.2 cardio-pulmonary fitness (jogging)

count your max heart rate= 220-age, the lower the better

 

1.3 wt training,

strength (anaerobic), endurance (aerobic) etc. design a programme for yourself. what's the starting weight? 10 time wt lifting each time X 3 group, take a break (??sec/??min), train, rest, train, rest......

 

1.4 other muscle training & stretching before & after training

say, sit-up, push up,

 

2.hydration is always important, water is the best medium to regulate the body temp, to prevent either hyper/hypothermia. in hot weather, water to take away the heat via vasodilation & sweating. in low temp, water/blood flow can bring warmth to all part of body, that's why the mountaineers drink more than 3 litre a day, although they look no water loss/ sweating at high altitude. they always observe the colour of urine rather the feeling of the thirsty as an indication of hydration.

 

3. nutrition

 high carbo food (polysacaride/complex sugr) is the first priority as the energy source. electrolyte is better than glucose solution (simple sugar) since the latter one can vary the insulin secretion, a bit more compplicated mechanism will follow by, i'm afraid it will do more harm than benefit.