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Table of Contents
Fitness on the Water
Types of workouts, progressions, etc…
Lower Intensity Aerobic Work
Building your aerobic base and not burning out or injuring your body with too much high intensity work.
- Zone 2 Training
- Peter Attila
- Dr. Iñigo San Millán
- ….
Intervals
- Flatwater Routines - while considered one of the more efficient ways to train these can be hard work and challenge motivation. One of the best ways to battle motivation is to form groups of friends and like minded paddlers to do interval drills. Get a leader who uses a workout plan and who shuffles plans for variety (once again to combat boredom and “interval fatigue”.) If you do not have a lake to paddle on is there a local marina, inlet, etc. where the water is protected enough to paddle and work on speed and technique without too much disturbance from waves?
- Downwinders, Tidal Rips - if you get tired of interval workouts on flatwater and have the on water opportunity to surf waves then by all means do it. These are the best kind of intervals possible (from a fitness perspective, not necessarily from a paddling technique one) - ones where you are having fun. Every sprint for a wave is an “interval”. Tidal rips (Deception Pass, Ambleside) tend to be the hardest fitness challenge because typically they work best when the wind is stacking up waves against a tidal current. Catching such waves is more challenging and more work because of the current you are paddling against. But you will probably see the greatest gains in your fitness from this kind of paddling. Tidal rip waves can also be pretty volatile so you may get some pretty good balance and boat control practice also if you find zones of the current that are within you ability to stay upright and catch some of the waves.
- …
Balance
- …
Resistance Training
Typically involves wrapping something like a bungie and/or small plastic balls around your boat to add drag. It does not take much to slow you boat down and make it significantly harder to achieve or maintain your usual speed.
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Boat Fatigue
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Periodizing Your Training For Peaks, Season, and Target Races
- Training Peaks Iñigo San Millán: “The ideal training plan should include 3-4 days a week of zone 2 training in the first 2-3 months of pre-season training, followed by 2-3 days a week as the season gets closer and 2 days of maintenance once the season is in full blown (mode).”
- …
Masters Athletes Training Plans
The training concepts described in the following discussions are applicable to all age groups. Younger athletes may be able to tolerate higher levels of exertion and will want to augment some of the recommended training levels to suit their own age and ability to recover more quickly.
Race Training Programs for Older Athletes
- Sam Taylor (Head Crew Coach, Lewis & Clark College, USRowing Elite Coach Certification, 20+ years coaching Collegiate, Junior, Masters, Club & Pre-Elite)
- Master Athlete Training for Paddlers Discussion 1/19/2022 - 8 week segments
- Slide Show Presentation (pdf) (online viewing - controls at righthand top of the viewer let you maximize viewing window, print or download)
- Dr Brendan O’Neill (Founder Vaaka Cadence Sensor Co.)
- 2023 TCSurfski Podcasts
- Post 10 week review and discussion of remaining 4 weeks of program (including intervals, cadence work, many aspects of diet, etc.)
Training Discussions with Surfski Athletes
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