The last weekend in July was all about distance. It was 32 miles across the Ka’iwi Channel for the M2O. The Molokai 2 Oahu is all downwind and gnarly, challenging and fun! It takes its own unique preparation and training for that distance challenge. Just two weeks before that I did the Maui 2 Molokai distance race. Moving into the later part of the summer, some of the distance I will be training for are shorter, requiring training that includes sprints and intervals. Even when distances are shorter, don’t think that the training for them is easier than for longer distances. (For my schedule, check out the EVENTS page)
As I am preparing for events like the Ultimate SUP Showdown and events included in the Standup World Series there is still a huge amount of intensity required in my training. One thing I hope to make very clear is the need to listen to your body and rest when you need to rest. Work and other obligations take time and energy. As a professional athlete i have different daily schedule than many very serious standup paddlers. I listen to my body (and mind) and rest when I need to. It might be the most important thing you do.
As I prepare for races that might take less than an hour, like the Columbia Gorge Paddle Challenge on August 23-24, I plan to include training sessions that last longer than the race/event. Most of you are aware of the need to train in an “aerobic level.” This is about 60-80% of your max. I will be doing some training sessions in this aerobic zone, for maybe 2-3 hours, to prepare for the events that will last about an hour. Shorter races will require me to have this aerobic base – even when I might need to sprint from time to time – especially at the finish.
The value of “interval training” is pretty well known. Interval training is basically really hitting it hard for number of minutes with an easier segment, followed by going 90% or so. It is important to be aware of your heart rate and perceived exertion (how hard the workout feels to you) during training. I hear from people who consistently push themselves to their max during training for an important event. Over time – you just wipe yourself out. You can’t go insanely hard straight out for an entire session. Over time you will be bonked. Mix it up. Do some aerobic workouts with intense segments in be-tween.
That said – don’t forget to go really hard sometimes. Short races often end in a sprint to the finish. The start – that goes without saying. You want to be out in front of the chaos as soon as possible. You want to put the pedal to the metal at the start. For each 1-10 yards someone is in front of you after the start sprint, that is going to take a lot out of you to catch them, as they are settling into their more consistent race pace.
For sure – It is not easy to push yourself to the max when you train alone. I train with a buddy, someone who will push me (and I push them). (article here)
People ask me how often they should paddle and train in a week. For most of you, three times a week is very good. Work and life has demands a lot of time and energy. You will want to stay motivated, and having fun. Mix it up, go mountain biking with a friend or do some strength workout on the beach or in a gym if you can. I say this all the time and it really hits home when I might not feel like getting to it for a training session, “Always have fun & never give up.”
I might be thinking I need to do a few hours of interval training – but need to motivate myself and make it fun. Here’s where training with a buddy helps. You can mix it up with a “rabbit chase.” Let your friend paddle ahead of you about 10-20 strokes going at an aerobic level (medium speed). Then you set off at race pace to catch him – yeah, you’re the rabbit!
Once you catch him and are 2-3 full board lengths ahead, you slow down to an aerobic level and let them be the “rabbit” and go race speed (the anaerobic segment) to catch you. Do this like 10-12 times and there’s half of your interval training already done.