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Endurance training protocol for SUP racers

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Created by tobbel 1 month ago, 12 Mar 2021
tobbel
2 posts
12 Mar 2021 3:16AM
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So, I have been into SUP racing for the past two years but never really focussed on a structural training approach. Mainly I was just maxing out (9+ kph) each session without any noticeable imprvements. Now that I am getting a bit more techy I am curious how you guys are dealing with it.

I just started trying to incorporate a classical endurance training program which consits of a majority of time spent in Zone 2 (60-70% of ones max. Heart Rate). I am using a Garmin watch + HR belt and my HR max is at 185 bpm. Thus, for Zone 2 training I would have to stay somewhere between 110 - 130 bpm.

However, for me it seems impossible to keep my HR below 130 while paddling. Even when dropping my stroke rate to some 35 spm - which feels like sleepwalking (or paddling) my HR won?t drop below 145 bpm. Also this means not activating my core muscles. When also focussing on these I will immediately shoot above 150. Thus, I am not sure whether this training approach will yield anything.

So I guess there is a trade-off between improving your stroke power and your endurance. Would you rather move low intensity sessions to other endurance sports such as running or cycling and only do high intensitites on a SUP or adjust the zone tresholds to suit the physical stress when paddleboarding?

For instance, my Lactate Threshold should be at 168 bpm. Thus, possible training zones could be:
Zone 1: < 90% of LT: = 151 bpm
Zone 2: 90 - 100% of LT = 151 - 168 bpm
Zone 3: >LT = 168 bpm (Intervall training)

Would that make any sense to differentiate between Zone 1 and 2 or should one not even bother?

Cheers
Tobi

gregjet
QLD, 68 posts
12 Mar 2021 10:20AM
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Having come from a number of endurance sports ( and being a qual. coach in several) , I, at first, attempted to do the usual build up to long sessions and then was going to work on the power stuff. NOTE: I have only 40% lung function so I need to be as efficient as possible to even stay with very ordinary paddlers.
The thing that hit me first was that the most direct path to speed is not fitness and strength, but STROKE quality. Spend as much of your time perfecting the quality of your stroke and stance. As soon as I did that I made leaps in speed. I am quite strong for an old bloke and have excellent endurance from MTB and previously, Triathlon but sustained power is out of my reach because of my O2 transfer rate.
Once you have got your stroke right working on perfect stroke over distance, then start working on your raw power ( HIIT sessions are the go nowdays).
That's my take on it anyway, for what it's worth.

AusDaz
WA, 16 posts
13 Mar 2021 1:29PM
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There are 3 components to going fast: aerobic capacity, strength and technique. Try and work on all 3.

My basic suggestion for a 3 day a week paddling program is:
1. Go long - 1-2hrs at nose breathing pace
2. Go hard - intervals at around Lactate Threshold or above
3. Go fast - short (max 10-12 second) efforts on 1.5-2 mins

I try and keep the overall volume of the hard and fast sessions quite high by paddling at nose breathing pace in between. Try and increase the amount of work you doing in each of them over time.

For the long session, go as slow as you need to. The work comes from the duration not the intensity.

petedorries
QLD, 699 posts
17 Mar 2021 10:03AM
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Select to expand quote
AusDaz said..
There are 3 components to going fast: aerobic capacity, strength and technique. Try and work on all 3.

My basic suggestion for a 3 day a week paddling program is:
1. Go long - 1-2hrs at nose breathing pace
2. Go hard - intervals at around Lactate Threshold or above
3. Go fast - short (max 10-12 second) efforts on 1.5-2 mins

I try and keep the overall volume of the hard and fast sessions quite high by paddling at nose breathing pace in between. Try and increase the amount of work you doing in each of them over time.

For the long session, go as slow as you need to. The work comes from the duration not the intensity.


As Above and can make it a six day a week program.
As already stated the main thing that needs to be worked on is TECHNIQUE ....
The amount of people out there in most paddle sports who don't work on technique is amazing. Most are also doing the basics wrong.
Hint. Learn to paddle from your hips and use your legs!



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"Endurance training protocol for SUP racers" started by tobbel