Author Topic: Training....  (Read 6741 times)

paolosup

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Training....
« on: August 25, 2014, 08:00:11 PM »
Can you please share some examples of how you train SUP skills?
Apart from the drills that i saw in another thread...how do your training sessions look like?
Do you have a weekly/monthly schedule?
Just curious...
P
14ft Naish Javelin GX X28; Naish One

hbsteve

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Re: Training....
« Reply #1 on: August 26, 2014, 08:46:08 AM »
I'm not quite sure what you are looking for.  But, here's a start.  First off, I paddle all year long, usually three times a week, for a hour plus. 
For about the first 10 minutes, I focus more on technique than speed.  With good technique, speed will come.  There seem to be two major stroke techniques and three different top hand positions for choking up.  I like to change it up.  I practice choking up about 25% of the time.  The need for choking up doesn't happen often.  But, because I practice it, I find it easy to use when needed.
Also, I switch which foot is foreword about every 10 minutes.  Most of the time, the difference is slight.  This has definitely helped improve my balance.  Moving the feet around is easier on the feet, than standing in one place for the whole time.
Sometimes, I practice buoy turns, both foreword and backside, alternating which foot is back.
I hope this helps some.


PonoBill

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Re: Training....
« Reply #2 on: August 26, 2014, 09:14:53 AM »
I paddle every day pretty much. OC6 three times a week, SUP seven. No discipline, I just try to concentrate on my stroke. When I think of it. For Downwinders I try to go harder every time out. I'm still recovering from shoulder surgery so it's a low bar and easy to continually step it up. I'm not really supposed to be on the water yet (I'm expecting a very interesting doctor visit in two weeks), but I have about a month of paddling and four races on the new motor, and it's holding up REALLY well.

I need to fit a workout in there. I just bought the beachbody Tony Horton ten minute thingy. My wife and I used to do P90X together but only do the first half (30 minutes). I called it P45X. When I screwed my shoulder up that stopped, but we keep planning to restart. Easier to do in Maui where we converted to caretaker cottage into a gym/spare bedroom.

That's probably minimally useful information. I also try to do the Larry Cain drills. I'm not interested in emulating his stroke, but his drills are great.

I also bought a copy of Joe Friel's "Triathelete's Training Bible" that I'm making my way through, trying to set up a training program for myself. The fat geezer version. I'd recommend the material for anyone getting serious about training.

Last but not least is Dave Kalama's beach workout, which I promise to start doing Real Soon Now. It was cool seeing Sonni Hönscheid here at the Gorge Paddle Challenge. She's the lovely lady in the video's we shot of the exercise program I made into a website. We had plans to be the next Beach Body (a spiffy little 100M company) but ADD and life intervened. The stuff is at www.watermanworkout.com fo' free.
Foote 10'4X34", SIC 17.5 V1 hollow and an EPS one in Hood River. Foote 9'0" x 31", L41 8'8", 18' Speedboard, etc. etc.

pdxmike

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Re: Training....
« Reply #3 on: August 26, 2014, 11:23:06 AM »
My wife and I used to do P90X together but only do the first half (30 minutes). I called it P45X.
Or it could still be P90X, but you were just doing it as a relay. 


That's why people do P90X in groups in gyms.  You can finish in under 10 minutes if you have 10 people there. 




paolosup

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Re: Training....
« Reply #4 on: August 26, 2014, 08:22:59 PM »
Thanks for the replies guys! Much appreciated.

This is exactly the information I was looking for.

I did triathlons for two years and had a coach that did my daily schedules....so I know a little about this.
At that time I trained a good 12-15 hours a week...and now dropped down to less than 4-5....so weight came back up pretty quickly!

Want to learn paddling! I am either all in or don't do it....so that is why I am asking for all the possible tips.
14ft Naish Javelin GX X28; Naish One

PonoBill

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Re: Training....
« Reply #5 on: August 26, 2014, 09:42:26 PM »
Paddling is the best exercise I've ever found. I used to work out with a trainer three days a week and ride my bicycle eight miles over steep hills every day. I enjoyed it--sort of--but I always took every reasonable excuse to skip a day. But if the winds blowing, I'm doing a downwinder. If it's flat and calm (rare in the gorge) I'm cruising. When the surf's good--I'm surfing. I'm going to step up my efforts to train for races and channel crossings. I'm 67. I'll probably be doing this when I have to use a walker to get to the beach.
Foote 10'4X34", SIC 17.5 V1 hollow and an EPS one in Hood River. Foote 9'0" x 31", L41 8'8", 18' Speedboard, etc. etc.

covesurfer

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Re: Training....
« Reply #6 on: August 26, 2014, 10:39:57 PM »
Paddling is the best exercise I've ever found. I used to work out with a trainer three days a week and ride my bicycle eight miles over steep hills every day. I enjoyed it--sort of--but I always took every reasonable excuse to skip a day. But if the winds blowing, I'm doing a downwinder. If it's flat and calm (rare in the gorge) I'm cruising. When the surf's good--I'm surfing. I'm going to step up my efforts to train for races and channel crossings. I'm 67. I'll probably be doing this when I have to use a walker to get to the beach.
Right on PB!

In any reasonable training program, there should be some off-days that include brandy sampling and possibly, cigar enjoyment. So my thinking goes.

Not sure about devouring a rack of ribs being the best training diet, but I'll join in on that program too....oh yeah, you already know that.

headmount

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Re: Training....
« Reply #7 on: August 26, 2014, 11:53:39 PM »
I'm thinking about quitting.  So much easier to watch videos and cruise the net.  Spectating is where it's at.  You guys are obsessed.

Off-Shore

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Re: Training....
« Reply #8 on: September 16, 2014, 09:38:13 AM »
I'm with PB on this. Best exercise I've ever found for my 6th decade. Low impact, high intensity. I'm lucky I can paddle all year round. Here's what I do. I take my Garmin watch with me for every paddle. No matter if it is downwind, cruising, surfing, teaching others or my own kids. Last year I set a goal of 1,000kms for the year. The rule is no Garmin, no count, unless I have another way to accurately measure the distance like an app.

This year I've set a goal of 1,200kms and am on schedule to make it with no other exercise at all. No gym. No running. No Pilates. No yoga. Just SUP.

What I have found with this simple goal is that I get out whenever I can in whatever conditions. Last year I only did not enjoy a 2km paddle in the dark which I tacked on the end of my usual 8km coastal paddle, on the 2nd last day of paddling because I thought I might not make the goal. I finished at 1,002kms 3 days before the year end so I need not have done that extra 2kms.

Would I paddle this much without the goal? Probably not, but it sure keeps me in the best shape I've been in since my 20s.
« Last Edit: September 16, 2014, 09:42:12 AM by Off-Shore »
SB 9' x 33' x 4.1" - RPC 9'8" iSUP - SB All-Star 12'6" - Blue Planet Bump Rider 14 - SB Ace 14 x 27 - RedAir 14' Elite Race - SIC Bullet 14v1 TWC - SICMaui F16v3 Custom

YouTube Channel: https://www.youtube.com/c/HksupaHk_SUP_and_Downwinding

PonoBill

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Re: Training....
« Reply #9 on: September 16, 2014, 09:48:57 AM »
Damn, I love that.
Foote 10'4X34", SIC 17.5 V1 hollow and an EPS one in Hood River. Foote 9'0" x 31", L41 8'8", 18' Speedboard, etc. etc.

Tecpartner

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Re: Training....
« Reply #10 on: September 16, 2014, 10:21:26 AM »
I envy you guys who can dedicate that much time to paddling or even training.

Two fairly random contributions:

My daughter gave me a Jawbone UP.  It's probably added 25% to my activity in the 8 months since she gave it to me. My goal is 10,000 steps, and I can't wait to look at it after every activity.  Strange note about it, it counts SUP paddle strokes pretty well, but it's stingy on surfski paddle strokes.

I paddled in a race against Larry Cain on Saturday.  He came from behind, and we diced a little, he took a lead, then I took a lead, and he ended up leaving me behind.  (Of course I was in a surf ski, and he was on a 14' paddle board).   I had the opportunity to watch his stroke close up and personal for 15 or 20 minutes.  I can tell you, his training program works. He paddles like a pile driver. 

Bulky

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Re: Training....
« Reply #11 on: September 16, 2014, 12:06:52 PM »
Hey Off-shore. What app do you use?  I like Motion X for workout tracking except there's nothing cumulative that lets me add up the miles I'm logging in a year.

I agree with you, haven't found an exercise regimen I love more than SUP.  I'm 47 and, since completing 10months of knee rehab in April have been out on the water 5-6 mornings a week.  I'm usually on the water just a little after 6am (but have had to push back a little bit now since there isn't enough light).  In about an hour before work I get in 4-5 mi depending on conditions.  Love it when it's glassy, but tricky conditions make for a different kind of workout.  Even crappy conditions are better than being on land.

I know I could be doing turns and stroke drills, but I'm just trying to log the miles.  I try to keep up a good cadence and form.  I don't really want to get to fancy with drills, etc. because I don't have that much time to spare and I don't really want to end up in the water all that much.  In any case, lost 25lbs since April and haven't had a hint of chronic back pain that's been plaguing me for 20+ yrs.  Still trying to figure out when my first race will be as I wouldn't mind seeing how I stack up with others (at 6am, I'm the only fastest guy out there).

Plus, there's the mental wellness benefit of seeing stuff like this today...
Santa Barbara, CA

SIC RS 14x24.5
Infinity Blackfish 14'
Naish Glide 14' (2012)
SupSports Hammer 8'11
Starboard WidePoint 10'5
Ke Nalu Mana, Konihi, Maliko

PonoBill

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Re: Training....
« Reply #12 on: September 16, 2014, 12:25:00 PM »
Time to step up, Bulky. The BOP is in a couple of weeks. You'll do fine.

I got one of the Polar wrist thingies. I like it, but you have to charge it pretty often. Right now it's laying in my shaving kit--no idea where the charge cord is.
Foote 10'4X34", SIC 17.5 V1 hollow and an EPS one in Hood River. Foote 9'0" x 31", L41 8'8", 18' Speedboard, etc. etc.

Off-Shore

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Re: Training....
« Reply #13 on: September 16, 2014, 11:44:41 PM »
Hey Off-shore. What app do you use?  I like Motion X for workout tracking except there's nothing cumulative that lets me add up the miles I'm logging in a year.

Hi Bulky. I use a Garmin Forerunner X910, http://sites.garmin.com/forerunner910xt/# with a heart rate monitor, which functions well unless I take a dip. I then use Garmin Connect on my computer, to download the activities from the watch to their online system. This requires a bit of work to log the activity but is well worth it. I can then review the total distance paddled by week, month, year etc. The system allows a goal to be set for each type of activity you do and then monitor it. Recently Garmin also introduced an APP for the iPhone which syncs with your data online, and allows basic editing. I like this as I can immediately look at my activities on my phone after uploading. Unfortunately the watch I have does not sync directly with the phone.

I also have Motion X on my phone which I use if I head out and forget the Garmin or the battery is dead on the Garmin. Motion X sucks battery life and I find anything over 90mins and I end up draining the battery. If I use the Motion X, then I manually enter the details online into Garmin Connect. My rule is though if I forget the phone and the Garmin, it does not count.. I will still paddle though!

You are right, it is the getting out on the water and scenes like the one that you show that create the headspace for an all around experience. I too suffered chronic back pains for years.. Not any more.. It really is life changing.
SB 9' x 33' x 4.1" - RPC 9'8" iSUP - SB All-Star 12'6" - Blue Planet Bump Rider 14 - SB Ace 14 x 27 - RedAir 14' Elite Race - SIC Bullet 14v1 TWC - SICMaui F16v3 Custom

YouTube Channel: https://www.youtube.com/c/HksupaHk_SUP_and_Downwinding

yugi

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Re: Training....
« Reply #14 on: September 17, 2014, 03:33:38 AM »
On iPhone I now use Endomondo. Much much lighter on battery than Motion X. Nice clean user interface, keeps track of cumulative (per sport)  in your account in the cloud and a few other niceties like speed charts etc..

More importantly, if going out to sea (or mountains) alone, you can add a friend to your account (and alert them when you go out) and they can track your progress live online and see where you end up (or get stuck).

 


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