larry

Former Olympian Larry Cain

We think the best on training for SUP races is by Larry Cain. Thanks Larry for the great contributions you have made to paddlesports!

larrycain.blogspot.ca/

 

diagram-sup-inventoryofabilities-skillsrequired

The Bodies Energy Systems

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energy-systems

ALACTIC ANAEROBIC

(speed)

ANAEROBIC

(endurance)

AEROBIC
Efforts of 10-15secs

with at least 30secs rest

Efforts of 30-90secs with 4/5mins rest Efforts of 30-90secs with ¼ or ½ rest Steady state efforts of more than 3mins with 1mins rest
STRENGTH TRAINING WITH WEIGHTS IS THE BEST WAY OF INCREASING STRENGTH PURE SPEED TRAINING BEST ALL ROUND TRAINING – GOOD FOR PACE JUDGEMENT ENDURANCE TRAINING
Produces no waste products

(Does not deplete Glycogen)

 

Therefore good for warming up

 

Make use of for starts and tactics

 

Produces waste products

(Depletes glycogen)

  Depletes glycogen – 1 to 11/2hrs supply
Typical session

 

12 x 30strokes

 

 

Total effort = 6 – 10 mins

Typical session

 

12 x 1min on / 4min off

 

 

Total effort = 10 – 16mins

Typical session

 

4 x 45sec on / 15 sec cruise x 10

 

Total effort = 20 – 30mins

Typical session

 

10 x 4mins on / 2mins off

 

Total effort = 30mins – 1hr

Planning a Training Schedule

Make out a years training plan by working out when your most important races / competitions are then working backwards.  Plan when you want to be training hard, and when you want to taper for an event.  Plan when during the year you are going to emphasise particular training regimes: e.g. Strength & Aerobic, Power & Anaerobic

 

SEPT OCT NOV DEC JAN FEB MAR APR MAY JUN JUL AUG
End of season – rest Long steady state paddling

 

Build good aerobic base for winter’s training

 

Running & light circuit training

Long steady state paddling

 

Strength training with weights

 

Circuit training with emphasis on endurance

 

Running

 

 

 

 

Long interval sessions

 

Strength work on water (bungy)

 

Endurance circuits

 

Paddling machine

 

 

Focus on water work

 

Introduce short intervals

 

More intense aerobic and some quality anaerobic

 

Strength work

 

 

Intense water work

 

Hard anaerobic

 

Race practice

 

Maintain performance

 

Peaking for competitions

Water Work

Have a basic weekly training schedule and adjust the sessions (i.e. The total amount of work – intensity – rest periods – number of sessions, etc) according to your year plan.

You must have some flexibility in any schedule as many things in life will happen to affect it, such as illness, work, weather, injury or equipment failure.

In order to get the best quality out of your sessions, alternate the type of work you are doing, e.g. Strength, followed by Aerobic, followed by Anaerobic, followed by Active Recovery, followed by Short Interval, followed by Rest, etc.

NEVER do 1 week of Aerobic, 1 week of Strength, 1 week of Anaerobic, etc

Don’t forget, the best all round training is Anaerobic Endurance: efforts of 30 – 90secs with ¼ or ½ rest.

Other useful Online Resources

Paddle Monster – subscription only SUP coaching service led by Larry Cain

SUP Racer – excellent all round SUP Race Training website

SUP Athletes – Stand Up Paddle Athletes Association

Suzie Trains Maui – Suzie Cooney’s website