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Step 1
Train for your competition. Just as a marathon runner focuses more on distance running than sprinting, your primary task in training for kayak competition is to train for the environment in which you will compete. If the competition is long distance ocean kayaking, hit the seas. If you're doing short distance, intense river kayaking, then you know where to go. The kind of competition should determine the fundamentals of your training.
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Step 2
Start strength training, which is key to physical fitness for kayaking. Use kettlebells, dumbbells, lateral pullups and other balanced and imbalanced weight training to gain strength for the competition. Check out KayakLakeMead.com for some specific routines tailored to build strength for kayaking.
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Step 3
Get your aerobics up. Kayaking requires an ability to do both highly intensive aerobic exercise and steady state cardiovascular exercise. Your competition training should reflect both needs. Use sprints and other interval training to get your high intensity capability up. Work on hiking, biking and long distance running to improve your steady state cardio work.
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Step 4
Train to prevent emergency situations. Since kayaking involves getting wet (and staying wet) as you perform high intensity exercise, you need to train to prevent hypothermia and, on the other hand, overheating. Training to prevent hypothermia involves a routine that takes you to gradually colder temperatures combined with an ability to recognize symptoms. Heat training requires basically the opposite.
