In Part 1 I introduced the concept of periodization in the
design of a training program. Not only
does following a periodized program help maximize performance, but because such
a program introduces new elements of training in a sequential fashion and allows
for proper rest and consolidation it also helps to minimize the risk of injury
and enhance athletic longevity.
Athletes are much less subject to burnout, both physical and mental, when
following a periodized program.
In order to put together a periodized program for yourself,
you’ll need to understand the various types of fitness required for SUP – what
they are, their role in making your board move, and how to train them. I’ve put together a chart that lists all the
fitness abilities and various skills needed to be successful in SUP. These are the things you’ll need to consider
in your training, both on and off the water, as you become increasingly serious
about the sport. I’ll focus primarily on
strength, power and energy systems here, as they should comprise the bulk of
your fitness training.
Link to downloadable chart
Intuitively every paddler understands the value of strength in SUP. Anyone that has secured their paddle in the water and tried to pull their board past their paddle understands that you use muscles throughout your body. Clearly anything that can help those muscles become stronger and work longer before exhaustion is good, but it is important to have an understanding of exactly what can accomplish that. Here is a summary of the various types of strength and power required in SUP:
Intuitively every paddler understands the value of strength in SUP. Anyone that has secured their paddle in the water and tried to pull their board past their paddle understands that you use muscles throughout your body. Clearly anything that can help those muscles become stronger and work longer before exhaustion is good, but it is important to have an understanding of exactly what can accomplish that. Here is a summary of the various types of strength and power required in SUP:
Basic Strength is
the foundation on which all other forms of strength and power development are
based. It is the first element that should
be trained in the gym and includes strengthening of muscles and connective tissue
like tendons and ligaments. The main objective
of a cycle of basic strength training in a periodized program is to increase
your ability to perform high volume strength training work without injury in
future phases of training. Obviously
athletes who already have sufficient muscle mass and a strong weight training
background don’t need to spend a lot of time training basic strength beyond that
required to get their connective tissue prepared for more intense types of
strength and power training which follow.
However if you’re a more novice trainer with less of a strength training
background then you should train basic strength for a longer period, as you probably
need to build more muscle and a sound foundation before moving onto other types
of strength and power training. Basic
strength weight training is similar to body building training in that movements
should be preformed in a slow and controlled manner, for 10 to 15 repetitions
with about 3 minutes of active rest between sets. Exercises need not be sport specific but
should train the muscle groups used in SUP.
Typical exercises include bench press, seating rowing, and squats.
Maximum Strength is
built on the foundation of basic strength.
It can basically be defined as the ability to perform heavy lifts, and
readies the athlete for training power in future phases of training by
requiring greater neural recruitment of muscle fibers than basic strength
training. Essentially if basic strength
training readies you for high volume
work in coming phases, maximum strength training prepares you for high intensity training. Exercises are performed without consideration
for speed of contraction, in controlled movements and for 3 to 6 repetitions
with 3 to 5 minutes of active rest between sets.
Strength Endurance is
the ability to perform movements repeatedly.
Again movements are controlled and precise and done for more than 15 -20
repetitions with rest of one minute or less between sets. This work encourages changes within the
muscle fiber that allow them to be more efficient in repeated movement. Once again, this type of training is done
without consideration for speed of muscle contraction and in controlled
movements. This work helps prepare the
muscles for power endurance training in future phases.
Relative Strength
can be defined as strength measured against body weight. In a sport like stand up paddling relative
strength is extremely important as the paddler not only has to move the weight
of the board, but also his or her own body, through the water. Relative strength is developed during the
other types of strength training already discussed, as basic and maximum
strength training build lean muscle mass.
Muscle is highly metabolic tissue and burns tremendous amounts of energy
just to maintain itself so increases in muscle mass should help diminish body
fat. The resulting increased ratio of lean
muscle mass to body fat automatically results in improved relative
strength. Specific exercises, such as
chin-ups, dips, etc., in which the resistance is provided by your own body
weight, can be chosen as part of your basic strength and strength endurance
work and can help you monitor your progress in the development of relative
strength.
Common to each of these types of training is that they are
performed without regard to time and the speed of muscle contraction. However practical sport applications of
strength almost always involve time and the speed at which muscles are required
to contract. For almost all athletes
these are major concerns. If we accept
the idea that lifting or moving a weight represents work, then power can be
defined as the amount of work done per unit of time. Power is measured in Watts according to the
formula Watts = work/time. In a specific
sport application of power, SUP athletes are interested in performing the
highest amount of work in the least amount of time in each stroke they take.
Power Endurance can
be defined as the ability to consistently and repeatedly perform dynamic high
wattage output movements. It’s the type
of strength you need to pull your best, dynamic paddling strokes consistently
for an hour or more in a race without tiring excessively. In the development of power endurance the
time it takes to perform a repetition or set is important. Many of the same exercises performed in basic
strength training can be performed in rapid dynamic movements to develop power. One example I’ve used to develop power
endurance is to perform circuit training in which the exercises are performed
as rapidly as possible with precise movements.
New exercises, such as power cleans and clean and jerk etc, which by
their very nature require dynamic movements should be introduced. High repetition plyometric training is also
useful. In performing this type of
training higher repetitions are used to develop the ability to perform these
high wattage output movements repeatedly.
Maximum or Explosive
Power is the ability to produce maximum or peak power for short periods of
time. This is the type of power that
allows you to blast off at the start, charge past someone in a race or sprint
to the finish. It is also extremely
important in enabling you to pull yourself onto a wave when going downwind or pulling
onto somebody’s draft. Maximum power can
be trained by doing more intense lifts, such as power cleans, for fewer reps or
doing traditional body building exercises with heavy weights as dynamically as
possible. Six to eight repetitions
should be performed.
As important as strength and power training is in
preparation for SUP racing, if you don’t train your energy systems your
performance will be disappointing.
Muscle contraction requires energy which allows the processes within the
muscle fiber responsible for that contraction to occur. There are three different systems which
produce the energy used in muscle contraction and you should be making two of
them big parts of your fitness training.
The energy currency for almost all processes in the human
body is a molecule called adenosine triphosphate or ATP. It is produced locally in the muscle fiber,
either in the mitochondria or the cytoplasm, and is essential for the process
by which muscles contact. When a
phosphate is ripped off the ATP a high-energy bond is broken releasing energy
that drives the contraction process.
Clearly we want to do things in our training that enhance the production
of ATP in our muscles. This can be
accomplished to a degree through strength and power training however it can be
enhanced most effectively by doing aerobic and anaerobic endurance training.
Aerobic training
is simply training that affects the aerobic energy system. This is the energy system your muscles rely
on for ATP when you are doing long steady work in training or are in the middle
of a long race. This energy system
relies on glucose (stored as glycogen) and fats for fuel, occurs in the
mitochondria of the muscle fiber and can last indefinitely. It is efficient in that it produces relatively
large amounts of ATP for each molecule of glucose used and it produces only
water and carbon dioxide as by-products so there is no negative impact on
performance from using it. The only
drawback with this system is that it requires oxygen; hence if your
cardiorespiratory system (heart and lungs) cannot deliver enough oxygen to the
muscle to meet the demand, then another energy system will have to make up the
shortfall.
Anaerobic lactic
training affects the anaerobic lactic system.
This is the main energy system the body uses to produce energy when
there is a negative balance of oxygen or oxygen deficit. It requires glycogen as fuel, occurs in the
cytoplasm of the muscle fiber and its advantage is that it provides ATP in
rapid response to need. The drawback of
this system is that it is effective for a limited time of around 2 minutes
maximum (more commonly in most people 40 seconds to 1 minute) and it produces a
by-product called lactic acid that builds up in the muscle, inhibiting
performance and eventually causing muscle failure. This is the energy system you use when you
take your speed up to a higher level off the start, at the finish or when passing
someone in the middle of a race. It’s
also the energy system that kicks in to meet the energy shortfall when the
cardiorespiratory system cannot supply enough oxygen to the muscle to meet the
demand. You need to use it carefully in
a long SUP race to prevent too much lactic acid from accumulating in your
muscles.
A third energy system exists called the anaerobic alactic system, but it is of little consequence in SUP
paddling except for very short sprints.
It relies on a compound called creatine phosphate to produce ATP without
oxygen. It does not produce lactic acid and
hence has no negative consequences, however it only lasts for 10 to 15 seconds
maximum and takes a relatively long period to recover. It is the primary energy system used by
someone in jumping, throwing or sprinting events in athletics but is
responsible for only a very small amount of the ATP produced during a typical
SUP race.
Training aerobically leads to changes in the muscle fiber
that allow for more efficient production of ATP, including an increased number
of mitochondria, increased oxygen carrying capacity inside the muscle fiber
(via a substance called myoglobin) and increased activity of enzymes involved
in the breakdown of glucose in the production of ATP. It also leads to an improved ability of your
lungs to get oxygen into your blood stream and your heart to pump oxygenated
blood throughout the body. This increased
efficiency of the heart and lungs and an increased vascularity of muscle tissue
increases the amount of oxygen that can be supplied to the working muscles. This in turn allows you to paddle harder and
still be working aerobically.
No matter how well developed your aerobic system is, at some
point as you increase your effort you will reach a point where your aerobic
system is maxed out and your anaerobic lactic system is called upon to pick up
the slack. At this point lactic acid
begins to accumulate in your muscles and in your blood as the blood tries to
carry it away from the muscle. This
point, where the anaerobic lactic system kicks in, is called the anaerobic threshold (AT). The goal of your aerobic training should be to
try to push your AT to a higher level. This
is most effectively done by doing aerobic training close to, but below, that
threshold.
You can train your energy systems effectively on the water,
however you can more easily train close to your anaerobic threshold doing
dryland aerobic training like running, cycling or cross country skiing. In these activities it is easier to raise and
maintain your heart rate than it is while paddling, primarily because they use
the large muscles of the legs to a greater degree than SUP. You can therefore put a much greater load on
your cardiorespiratory system and develop it to a higher degree on land than on
the water. Even if you have not been
training specific paddling muscles in a padding motion, when you return to the
water after a phase of dryland aerobic training your ability to deliver oxygen
to paddling muscles will be improved.
This will allow you to paddler harder and still be working aerobically,
avoiding any build up of performance limiting lactic acid.
Hopefully you now have an understanding of the types of
strength, power and energy system training you need to do for stand up
paddling. In my next post I’ll discuss
how to assess your fitness in each area so you know your strengths and weaknesses
before you start training. I’ll also discuss
how to set some season goals, for both your fitness level and race
performances, and how to select races to peak for and to train through. Stay tuned!