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/

 

The Bodies 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