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Ron Lugbill
Rochester NY
Lawyer, Coach
Interests: Whitewater Slalom Racing
Recent Activity
offset gates
Posted Jun 20, 2017 at Ron Lugbill Whitewater Slalom Racing Blog
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Offset Gates
Offset gates, or staggers, are a series of 3 or more downstream gates that alternate between one side of the river and the other. Right-left-right, or left-right-left. They are often the most difficult gates on the course. There are some alternatives to just going direct for offset gates. You can... Continue reading
Posted Jun 20, 2017 at Ron Lugbill Whitewater Slalom Racing Blog
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team approach to training
Posted Jun 20, 2017 at Ron Lugbill Whitewater Slalom Racing Blog
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Team Approach to Training
Many paddlers train alone, or sometimes with a coach. But if you want to increase you chances of success, a team approach may be beneficial. Sort of a board of directors of your corporation. In addition to a coach, have a strength and conditioning coach, a sports psychologist, a doctor,... Continue reading
Posted Jun 20, 2017 at Ron Lugbill Whitewater Slalom Racing Blog
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overreaching
Posted Nov 8, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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Overreaching
Overreaching is a training approach where you intentionally train excessively for a short period of time and then rest or taper to get a super-compensation and improve your performance afterwards. This is different from overtraining, where you just keep training too much over a longer period of time and your... Continue reading
Posted Nov 8, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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shoulder injury prevention
Posted Nov 6, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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Shoulder Injury Prevention
Shoulder injuries are common in our sport. Often these injuries are due to muscle imbalances. The muscles in the front of the shoulder become over-developed and the rotator cuff muscles in the back of the shoulder are under-developed. There should be a balance in your upper body training between pushing... Continue reading
Posted Nov 6, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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oscillatory training
Posted Sep 5, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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Oscillatory Training
Oscillatory training is resistance training with a light weight in a very limited range of motion- 4-6 inches. And very fast movment. For example, on a bench press, you use a weight about 1/2 your max. and move it up and down very quickly from about 4 inches above your... Continue reading
Posted Sep 5, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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beetroot juice to increase performance
Posted Aug 16, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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Beetroot Juice to Increase Performance
Usually, in sports research we have to rely on studies from other sports such as running or swimming. Even other sports do the same thing. We all extrapolate results from one sport and presume that another sport will have similar results. There isn't enough research money to do different research... Continue reading
Posted Aug 16, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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strength training reduces chance of injury but...
Posted Aug 16, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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Strength Training Reduces Chance of Injury But Stretching Doesn't
To decrease your risk of injury, strength training is recommended, according to the studies on injury-prevention. http://www.running-physio.com/strength-review/ Strength training in the range of 70% and up of 1 rep maximum helps to prevent injury significantly. Another component to decreasing injury risk is to avoid overtraining. Overtraining frequently results in injury.... Continue reading
Posted Aug 16, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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don't try to go fast
Posted Jun 14, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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Don't Try To Go Fast
Ok, this post may sound counter to everything I posted before about working on speed, quickness, power, etc. In training you should concentrate on those things. But when it comes race time, you shouldn't be concentrating on going faster. You already have your natural speed from training and you just... Continue reading
Posted Jun 14, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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Allen, Thanks for your comment. Yes, I agree on natural rivers. A lot of paddlers are angled too much downstream on the approach. It is worth it to go out of your way to get a good approach to an up. Many people don't realize this and just want to go directly to the upstream instead of getting on the line to do the up as fast as possible. The 1/10 of a second you lose on the approach is more than made up on the upstream gate.
But then when once the guys learn this on a natural river, like the Nantahala, they have to unlearn it when they get to artificial courses like Charlotte. On artificial courses, if you are going across too much towards an up, you get spun out on the eddy line instead of driving in deep in the eddy to the fast upstream current. So, you end up wasting a lot of time and energy paddling upstream on the treadmill when you could be riding the fast current up and out of the gate.
Commented Jun 13, 2016 on Lines at Ron Lugbill Whitewater Slalom Racing Blog
Lines
Where your boat is at each point of the course is crucial in our sport. You don't just have a course of about 20 gates. You have 3 imaginary gates between each gate to make sure you stay on line. Where you are between gates is crucial. If you are on line, you will likely be very clean and fast. ...
lines
Posted Jun 12, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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Lines
Where your boat is at each point of the course is crucial in our sport. You don't just have a course of about 20 gates. You have 3 imaginary gates between each gate to make sure you stay on line. Where you are between gates is crucial. If you are... Continue reading
Posted Jun 12, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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evidence-based practice in whitewater slalom...
Posted May 6, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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Evidence-Based Practice in Whitewater Slalom Training
What I am attempting to do with this blog is to bring in some research basis to training for whitewater slalom racing. I frequently have cites to research to support my positions. However, some of the blog is based on experience and that is normally because there is a lack... Continue reading
Posted May 6, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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Just two
Posted Apr 10, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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Just Two
As part of my reductionist, simplification theory of whitewater slalom racing, I have come to the conclusion that it only takes 2 things to be really really good at this sport. Training on a good artificial course and strength training. And you could probably do fine without the second one.... Continue reading
Posted Apr 10, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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cross training for paddling
Posted Mar 16, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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Cross Training for Paddling
I have written numerous blog posts about resistance training for paddling. Weight training is essentially doing a different sport in addition to paddling to improve your performance in paddling. Power lifting and bodybuilding and Olympic lifting are other sports that people compete in. However, some people do not like weight... Continue reading
Posted Mar 16, 2016 at Ron Lugbill Whitewater Slalom Racing Blog
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