Interview with canoe polo athlete Andreas Lund from Denmark

"Drink your milk eat you're oats!"

By Tom Noble |

  • Name: Andreas Lund/ LC
  • Age: 19
  • Where are you from: Denmark (Copenhagen)
  • Work/ Education: Training to become a boatbuilder
  • Team/s: Denmark U21 and Lokomotiv Skovshoved.
  • Boat: Lettmann fighter XL
  • Paddle: Double Dutch Force

Great to have you here! Could you start off by telling us a little bit about yourself and your canoe polo career? How and why did you start playing canoe polo?

When I was 15, I was addicted to playing World of Warcraft and my body clearly showed that! I was at a party and a friend convinced me that playing Canoe Polo would be the perfect way to loose all my extra bodyweight. I soon found out he was right and became addicted to anything that would make me a better polo player! I was inspired see my trainer (and now teammate) Rasmus working out in our gym and I learnt that hard training can make anything possible even when you love to eat cake.

What other types of kayaking/ canoeing do you do?

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I have tried K1 sprint kayaking but I almost sunk, (please let me know if anybody has a sprint kayak suitable for those weighing more than 110 kilo). I was 16 when I started competing at the Danish championships in indoor kajak ergometer paddling. My highlight and lowlight happened this year when I participated in the men’s 200meter sprint for the first time. I was reluctant to sign up but my father convinced me and that’s how I ended up racing against well known and talented sprint kayakers, many of whom are a part of the national sprint team. I set a personal record (38.18sec on 200m) in the qualification rounds and entered the finals as the second fastest paddler. I wish I could tell you I earned a medal but my machine failed midrace. (Rumour has it I pulled so hard that the machine couldn’t handle my strength).

So you’re in good shape and playing at the top level of the sport. How did you get into shape and how do you maintain it whilst competing?

It all happened when I entered the gym room. At the start I was very confused about doing weight training because I thought I would become one of those meatheads in the gym, but I found out that lifting big things is pretty cool. Going from 35 kg on the bench to being 17 and benching 150kg is amazing! I believe in Discipline and hard work. Motivation is when you want something, and discipline is when you go and get it no matter what!

Is it just the gym and kayaking or do you do other sports?

I don’t play any other sports, but my dream is to compete in a Strongman competition one day.

What does your training schedule look like?

My training schedule is as follows:

  • Monday: Intervals (long)
  • Tuesday: Team training
  • Wednesday: Gym or Interval (short)
  • Thursday: Team training
  • Friday: Gym
  • Saturday & Sunday:  Intervals with the team


Intervals are great for boat fitness and vary on and off the water. Both provide many miles of paddling, but on the water they include lots of stern turns. A Long interval could be something like 12 times 3 minutes of paddling with 1minute break -I try to paddle between 700 and 750 meters each set and tend to do this indoors on a kayak ergometer. A short interval consists of something like 10 times of 20 seconds paddling at 100% effort with 40 seconds break in between.

Team training

Team training usually starts with 45 minutes of team training consists of intervals, after which we practice our defence and attack through different exercises. We finish the training session with playing matches against each other.


The gym can be anything from intervals to weight training. In terms of weight training. I use the 5 x 5 formula and my favourite exercise is bench press which I like to put into most of my workouts!  After Benchpress I like to hit the same muscle group but more explosive and do this by doing 3×10 repetitions, for example dips. In general after a heavy exercise I do a light and very explosive exercise preferably targeting the same muscle group.  Sometimes I do deadlifts, other times barbell rows, 1 arm rows, military press or dumbbell press and then afterwards target a smaller muscle group that is involved.

Foam rolling and neck stretches are also very important and shouldn’t be forgotten! I’ve also recently started experimenting with kaatsu training and really like the results.

Let’s talk about legs! How important are they for kayakers?

Sadly I was cursed with big legs, so big that I struggle to fit in a polo kayak so I personally I only do deadlifts.

How important do you feel nutrition is to maintain your ability to perform at a high level? And do you use any supplements?

I don’t follow a diet but I live by some rules. I eat oats before every training and swear by black coffee. I sometimes use pre-work before a training session after a long day at work. It helps me stay focussed and make the most out of my training. Overall I believe that you shouldn’t wasit your time and money on supplements. I only use pre workout sometimes because I can work 9-10 hours days and then going to a training session can be hard. Drink your milk eat you’re oats!

Any tips for beginner to intermediate level paddlers out there?

Play as much polo as possible! Always try to find a new way to improve yourself or your training. Remember to be grateful for all the time other people are willing to spend on helping with your progress.

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