More specifically, a custom training plan. I recommend creating a plan yourself or having one designed for you that takes into account your specific strengths and weaknesses. One-size-fits-all programs may help get you moving and fitter than you were, but to reach your true potential, you need to have a plan designed specifically for you.
But why have a plan at all? One can haphazardly paddle and train and see improvement, right? The answer is most likely yes. But if you're going to put the effort into paddling and training, why not train smart and see the results you're really hoping for.
And why train at all? I'll be the first to agree that the joy of paddling in and of itself is a reason to get out and do it. But at some point, you're going to realize that you want more out of your paddling experience. You may start to see some of the fitness benefits that is often mentioned with stand-up paddling. You may want to expand your range by being able to paddle further, faster. Maybe you're intrigued with the idea of competing in a local race. Or maybe you're serious about racing and you've realized that you need to squeeze every last drop of potential out of your stroke that you can. For me, the most important reason to train and take paddling fitness seriously is to have the ability to negotiate difficult conditions when they arise - and eventually they will. You want have the conditioning to manage whatever nature throws your way.
So what does a training plan look like? Thus far in this series of Fundamentals of Peak Performance, we've looked at goals, fitness assessment, perceived exertion, testing, and periodization.
Now, applying what we know about periodization, we decide on an endpoint and work backwards from there. For some, it may be a vague endpoint, like "I'd like to be able to do a 20 mile paddle in mid-August." For others, it may be a specific event, like Seattle's Race Around the Rock in September. Whatever it is, you'll want to work backwards from there. Remember that the phases of periodization are base, strength, speed, and peak. Each progessive phase will be shorter, but more intense than the phase before it. So backtracking, you'll want to include a couple of weeks for peaking, several for speed, several more for strength, and then up to two months for base training. You can also have more than one peak in a season, but you'll need to incorporate adequate recovery to do so.
Speaking of recovery, it'll be key to include a rest week in each phase for every one to three weeks of training, and that will depend on your fitness level, experience with paddling, age, etc. So, if you're a fit, experienced Master, you may want to train for two or three weeks, then ease off with a rest week before ramping up to your next phase.
In each phase, you'll want to have specific workouts that build on the fitness you've already developed that play off of your strengths while developing your weaknesses. It sounds like a lot right? Well it is, but with a plan that's realistic and attainable, it's also possible. A training plan is a key piece of equipment in your toolbox that will help you realize your fitness potential.
And one last thing about training plans, they should never be written in stone (or even ink for that matter). Life happens, things come up, plans change, or you realize you need more rest or a short break. Just because it's written down doesn't mean it can't be changed.
And one last thing about training plans, they should never be written in stone (or even ink for that matter). Life happens, things come up, plans change, or you realize you need more rest or a short break. Just because it's written down doesn't mean it can't be changed.
