PPT 10 KM/1 HOUR RACE 3 Phases/8 weeks each: These programs have been designed for new trainers looking for a training program to prepare them for a 10-KM/1Hour race. Or for experienced trainers, looking for an easy schedule involving a relatively low level of weekly KM/miles. Each session is set out to increase paddling conditioning using the correct prescribed energy systems with the right balance of intensity and rest periods. The 3 Phases are all progressive from Phase 1 to 3 increasing in volume of sessions weekly and intensities. The sessions are easy to follow and simple to program into any training watch or GPS training device. Garmin, Speed Coach etc.
Sample Workouts: Phase 1
Workout #1: Interval Training on water.
Today is the start of your 10-KM/1 Hour training program . Most important in any training program is consistency. You can skip a few workouts, but not too many if you want to succeed eight weeks from today. This week you’ll actually train 2 interval sessions of 30 to 60 minutes each and 1 distance session of 30 to 60 minutes on the weekend. Regardless of the plan for the full week, this is your day for Interval paddling and you can do all the prescribed repeat sets (recommended) or just as many as you feel up to.
Workout #2: Stretching/strength sessions off water.
Stretching your muscles before, during and after you train can provide an effective dose of prevention against injuries–and can be used to cure injuries, if done properly. But stretching too hard or too long can actually cause injuries, and it certainly can waste time that you’d rather spend paddling. So stretch like a cat. Be lazy about it, stretching for short periods at odd hours of the day, even while sitting at a desk or riding in a car.
Following the SUP KB Strength Program is easy and time efficient, specific to paddling and not over loading the body between on water training. Follow Day One session supplied on your program and use the video’s to perform the correct training techniques.
Workout #3: Interval Training on water.
There are no magic formulas. Training programs are important in meeting goals, but it’s impossible to design a fit-all program to meet everyone’s needs. Fatigue, weather, business obligations and family duties all can conspire to prevent you doing what the schedule tells you to train. Sometimes you can juggle workouts to maintain training momentum, other times you simply need to skip the prescribed workout–or do something different. So if you miss a session/ let it go and resume the program with the next prescribed training session.
Each interval session is progressive from the previous session and working different energy systems so like Workout 1 do as many prescribed repeats of the interval sets as you feel up to.
Workout #4: Stretching/strength sessions off water
This program is flexible–and should be flexible so as to fit comfortably into your schedule of business and family activities. But it will progress your strength and paddling conditioning if you can get at least two of the SUP KB Strength session in each week.
Following the SUP KB Strength Program is easy and time efficient, specific to paddling and not over loading the body between on water training. Follow Day Two session supplied on your program and use the video’s to perform the correct training techniques.
Remember to find some time to warm up and down with some stretching your muscles before, during and after you train can provide an effective dose of prevention against injuries–and can be used to cure injuries, if done properly. But stretching too hard or too long can actually cause injuries, and it certainly can waste time that you’d rather spend paddling. So stretch like a cat. Be lazy about it, stretching for short periods at odd hours of the day, even while sitting at a desk or riding in a car.
Workout #5: Distance Paddle
Planned Time: 30 to 60 minute building progressively weekly.
Your first train in the program is 30 minutes @ TZ 3, you will train a Distance Session once a week with small increases in time each week. Big gains in fitness can be made with small increases. As we get further into the program, I’ll be asking you to train up to 60 minute @ TZ 3 in this session. In describing a progressive amount of time for each weekly distance train @ TZ 3 your pace per KM will increase as you become conditioned to the volume and intensity.