How to Train

• Eric Bornes Summary of Surfski Training
• Nelo Article on Training Stategy (really for sprint kayaking, but maybe you can find something if you want to work on your speed)

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 (and the relative effectiveness of % time spent in high intensity or long, slow training.)

• HIT (High Intensity Training) vs LSD (Long, Slow Distance)
  • HIT vs LSD 2009 history and analysis of comparison studies of results from varying ratios of these two training styles within overall training. And the 80/20 guideline for long slow vs high intensity.
• Zone 2 Training
  • Basics of Zone 2
  • Benefits of Zone 2
  • Zone 2 and Fat Burning
  • Hero Movement (Luke Jones) Zone 2 Work (more explanation, history, and how to determine your zone 2)
  • Peter Attila
    • Dr. Iñigo San Millán
      1. Zone 2 Training and Metabolic Health (contains link to audio podcast)
      2. Deep dive back into Zone 2 (contains link to audio podcast)
    • ….

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 “unmotivation” 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 Races 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 races (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 race 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. There are also tidal races that are typically pretty mellow and full of “party waves”. Those may not provide as much training benefit.
• Determining Target Speeds (described for running, can be a bit more difficult for paddling unless you have some distances measured out where you practice (use your GPS to approximate?), but overall times and %'s should be transferable to paddling interval calcs)
• Strategizing Recovery Between Intervals
• …

Balance

• On Water Drill
• …

Resistance Training

• Washrider Article
• Surfski Wales Resistance Setup
• …

Periodizing Your Training For Peaks, Season, and Target Races

• Season
  • 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).”
  • The Barton Mold: Periodizing Your Training Year
  • Peaking more than once in a season?
  • The Barton Mold: Training Logs
• Within Your Training Plan
  • Rest Days
    • Optimizing Rest Days
  • Big Workouts
    • How to workout the day before
  • Post Race
    • Recovery Tips
• …

Masters Athletes Training Plans