`

Author Topic: What's your favorite flatwater workout ?  (Read 8928 times)

Kip

  • Guest
What's your favorite flatwater workout ?
« on: December 07, 2020, 04:55:10 PM »
Hey Zoners!

Was hoping you'd like to share your favorite flatwater workout  8)

I have a history of doing very structured work aerobic/anaerobic work as a washed up runner, and so, I ABSOLUTLEY hate doing that crap haha I still coach a handful of trail and ultra runners and after 10 years I still believe perceived exertion is generally more beneficial and accurate than anything else, so that's what I lean to in my SUP training as well.

The ol' "Banger Intervals" has been my go to lately.

Warm up. Then put your favorite playlist on shuffle. At the start of your next "Banger" start the interval at an RPE of 8 out of 10. Work your way to 9 out of 10 throughout the interval and then to 10 out of 10 for the final 20 to 30 seconds. For me and the music that pumps me up, the interval will generally be 2 to 4 minutes. I recover with 1 to 2 minutes of light paddling to bring my HR back down.

What's your go to ? What are you having fun with ?

TallDude

  • Cortez Bank Status
  • *****
  • Posts: 5714
  • Capistrano Beach
    • View Profile
    • Email
Re: What's your favorite flatwater workout ?
« Reply #1 on: December 07, 2020, 06:12:49 PM »
5 miles at 5mph with out dropping speed or taking a break.
It's not overhead to me!
8'8" L-41 ST and a whole pile of boards I rarely use.

TallDude

  • Cortez Bank Status
  • *****
  • Posts: 5714
  • Capistrano Beach
    • View Profile
    • Email
Re: What's your favorite flatwater workout ?
« Reply #2 on: December 07, 2020, 07:15:38 PM »
Last 1/2 mile at 6 mph to finish.
It's not overhead to me!
8'8" L-41 ST and a whole pile of boards I rarely use.

Kip

  • Guest
Re: What's your favorite flatwater workout ?
« Reply #3 on: December 07, 2020, 08:02:41 PM »
Last 1/2 mile at 6 mph to finish.

YEA BOI!!!


Kip

  • Guest
Re: What's your favorite flatwater workout ?
« Reply #4 on: December 07, 2020, 08:05:05 PM »
Last 1/2 mile at 6 mph to finish.
Been trying to get 6 miles in an hour on my whip, but coming up short at 5.9mph.

One glorious wind free day I'll get there haha

SupSimcoe

  • Rincon Status
  • ***
  • Posts: 107
    • View Profile
    • SimcoeSup
    • Email
Re: What's your favorite flatwater workout ?
« Reply #5 on: December 07, 2020, 08:59:25 PM »
Tuesday is Sprint day 2 mile warm up with a few quick efforts then 16-20 buoy turns with sprints every .2 miles then 2-3 mile cool down. Wednesday is 15km LSD at 5.4 average speed. Thursday is one mile warmup then one mile on at 6.1-6.5mph and then one mile off repeating 3 times with a one mile cool down. Friday is good fun pace 5.1-5.3 mph average for 15km. Saturday is 10 km race pace 6.1 plus mph with cool down. Sunday is 20-30km at whateverís pace I can make but I try to always hit 5mph average at slowest.Monday is bike ride day for 30-80k.
SUP Lake Simcoe
Clearwood VLZ 14*23 hollow wood- self-built
Starboard 2021 Sprint 14*19.75
Kenalu Mana 82
Quickblade UV 82 Carbon
SUP Reviews  http://simcoesup.blogspot.ca/

Kip

  • Guest
Re: What's your favorite flatwater workout ?
« Reply #6 on: December 07, 2020, 10:04:04 PM »
Beast !
Helluva a routine.

singingdog

  • Malibu Status
  • **
  • Posts: 79
    • View Profile
Re: What's your favorite flatwater workout ?
« Reply #7 on: December 08, 2020, 04:16:10 AM »
Not much of a GPS guy, so I try to structure workout that don't need it. One of my faves is a 20 min warm up then "intervals" of 20 strokes on one side then privot turn, switch sides and repeat. Follow that with low heart rate cool down focusing on paddle technique instead of effort.

TallDude

  • Cortez Bank Status
  • *****
  • Posts: 5714
  • Capistrano Beach
    • View Profile
    • Email
Re: What's your favorite flatwater workout ?
« Reply #8 on: December 08, 2020, 09:03:26 AM »
You can't maintain 5+ mph without a hyper focus on your stroke. Streamlined and efficient with every stroke maintains that speed. My GPS is a cheap TomTom running watch. I start it and go. I don't look at it at all. Afterwards I upload it and check to see how close I was to maintaining my speed. I don't do this every session, because they all start looking the same. Years of doing that has trained me to know almost intuitively how fast I'm going. Of course wind and conditions will cause things to change, but the harbor I flat water train in is fairly protected and almost always calm.
It's not overhead to me!
8'8" L-41 ST and a whole pile of boards I rarely use.

tarquin

  • Sunset Status
  • ****
  • Posts: 367
    • View Profile
Re: What's your favorite flatwater workout ?
« Reply #9 on: December 08, 2020, 09:44:11 AM »
Yeh I maintain 5+ for my 10 k paddles. Try to pick it up to 6/7 at times. Km/H!
 Different level.
 Supsimcoe. What board are you using for maintaining these speeds?

Kip

  • Guest
Re: What's your favorite flatwater workout ?
« Reply #10 on: December 08, 2020, 10:25:41 AM »
You can't maintain 5+ mph without a hyper focus on your stroke. Streamlined and efficient with every stroke maintains that speed. My GPS is a cheap TomTom running watch. I start it and go. I don't look at it at all. Afterwards I upload it and check to see how close I was to maintaining my speed. I don't do this every session, because they all start looking the same. Years of doing that has trained me to know almost intuitively how fast I'm going. Of course wind and conditions will cause things to change, but the harbor I flat water train in is fairly protected and almost always calm.

Agreed! I got mad at my GPS the other day and ran it over with my truck so now I donít really know how fast Iím going haha BUT I was finding that I was only marginally faster on my 21Ē board because I was focusing more on balance than I could on my stroke. Most of my 60 to 90 min paddles are between 5.2 and 5.4 mph on both boards. Really hoping to get to that 6mph average after a winter of base paddling and strength work ! Technique has improved by leaps and bounds since I started, so just gotta keep working on it. Also a day with zero wind would be really really nice. Seems like even a light breeze throws a wrench in my average pace.

Thanks for sharing some of your workouts and tips ! This stuff is so fun  8)

supthecreek

  • Cortez Bank Status
  • *****
  • Posts: 7088
  • Walk directly at what you want
    • View Profile
Re: What's your favorite flatwater workout ?
« Reply #11 on: December 08, 2020, 10:53:34 AM »
I know this might appear to be a smartass answer.... but that is not my intent.
I am all for workouts on SUP... but wanted to give mention my approach for viewers who might be overwhelmed by the intense workouts you folks do.

I do not train or "workout" on my SUP. If I did, I would have quit long ago.
For 10 years I have enjoyed the hell out of casual paddling at a slow, sometimes snails pace..... but I AM paddling.
I go the same 6 miles as many do in "training"mode... but I take longer.
6 miles is 6 miles. 2.5 or 3 hours instead on 90 minutes.

My lungs may not be getting a strenuous cardio workout.... but I am out there all the time, when not surfing.
Mind and soul get an amazing amount of healing and satisfaction from these trips along the edges.... and I guarantee that there are great benefits for my heart as well.
The slow paddle keeps me moving and fit compared to many friends my age.

I listen to nature, not headphones.
My eyes take in everything at my slow pace.

Why am I putting this on a "workout" thread?
Because I figure the goal of working out is to improve health and body conditioning.

10 years into this and I have seen almost ALL of the "fast" crowd around me, tire of working out and slip away from paddling completely.
While I keep plugging along, exploring the marshes and creeks.
I paddle out in 20 degrees to catch a sunrise... my love for exploration and discovery keeps me paddling.

I have gone from 305 lbs to 203.
Covid lockdowns had bumped me up to over 234, but I am heading back down.

At 72, my doctors can't find anything to medicate.

My point is:
simply by enjoying casual paddling, I stay stoked and active over the long term, which has meaningful health benefits.

If my buddies on raceboards want to paddle with me, I slow them down to my pace and they love it   ;D
My YouTube channel
youtube@rickweeks

TallDude

  • Cortez Bank Status
  • *****
  • Posts: 5714
  • Capistrano Beach
    • View Profile
    • Email
Re: What's your favorite flatwater workout ?
« Reply #12 on: December 08, 2020, 01:07:07 PM »
You can't maintain 5+ mph without a hyper focus on your stroke. Streamlined and efficient with every stroke maintains that speed. My GPS is a cheap TomTom running watch. I start it and go. I don't look at it at all. Afterwards I upload it and check to see how close I was to maintaining my speed. I don't do this every session, because they all start looking the same. Years of doing that has trained me to know almost intuitively how fast I'm going. Of course wind and conditions will cause things to change, but the harbor I flat water train in is fairly protected and almost always calm.

Agreed! I got mad at my GPS the other day and ran it over with my truck so now I donít really know how fast Iím going haha BUT I was finding that I was only marginally faster on my 21Ē board because I was focusing more on balance than I could on my stroke. Most of my 60 to 90 min paddles are between 5.2 and 5.4 mph on both boards. Really hoping to get to that 6mph average after a winter of base paddling and strength work ! Technique has improved by leaps and bounds since I started, so just gotta keep working on it. Also a day with zero wind would be really really nice. Seems like even a light breeze throws a wrench in my average pace.

Thanks for sharing some of your workouts and tips ! This stuff is so fun  8)
The wobble means you've gone too narrow... for your skill set. I reached that point as well which I chronicled in this attached thread... It shows my GPS workouts.  https://www.standupzone.com/forum/index.php/topic,31913.msg355952.html#msg355952
It's not overhead to me!
8'8" L-41 ST and a whole pile of boards I rarely use.

TallDude

  • Cortez Bank Status
  • *****
  • Posts: 5714
  • Capistrano Beach
    • View Profile
    • Email
Re: What's your favorite flatwater workout ?
« Reply #13 on: December 08, 2020, 01:13:34 PM »
I know this might appear to be a smartass answer.... but that is not my intent.
I am all for workouts on SUP... but wanted to give mention my approach for viewers who might be overwhelmed by the intense workouts you folks do.

I do not train or "workout" on my SUP. If I did, I would have quit long ago.
For 10 years I have enjoyed the hell out of casual paddling at a slow, sometimes snails pace..... but I AM paddling.
I go the same 6 miles as many do in "training"mode... but I take longer.
6 miles is 6 miles. 2.5 or 3 hours instead on 90 minutes.

My lungs may not be getting a strenuous cardio workout.... but I am out there all the time, when not surfing.
Mind and soul get an amazing amount of healing and satisfaction from these trips along the edges.... and I guarantee that there are great benefits for my heart as well.
The slow paddle keeps me moving and fit compared to many friends my age.

I listen to nature, not headphones.
My eyes take in everything at my slow pace.

Why am I putting this on a "workout" thread?
Because I figure the goal of working out is to improve health and body conditioning.

10 years into this and I have seen almost ALL of the "fast" crowd around me, tire of working out and slip away from paddling completely.
While I keep plugging along, exploring the marshes and creeks.
I paddle out in 20 degrees to catch a sunrise... my love for exploration and discovery keeps me paddling.

I have gone from 305 lbs to 203.
Covid lockdowns had bumped me up to over 234, but I am heading back down.

At 72, my doctors can't find anything to medicate.

My point is:
simply by enjoying casual paddling, I stay stoked and active over the long term, which has meaningful health benefits.

If my buddies on raceboards want to paddle with me, I slow them down to my pace and they love it   ;D
I'm definitely slowing down and taking in life on my distance paddles. If there were races, I'd still be training for them. They may make a comeback, but I still enjoy all things SUP. Surfed my 11' 6 Naish Nalu last week in ankle slappers. I hadn't surfed it in probably two years. It was fun:)
I agree that my general well being is majorly due to my love of paddling... at any speed.   
It's not overhead to me!
8'8" L-41 ST and a whole pile of boards I rarely use.

Kip

  • Guest
Re: What's your favorite flatwater workout ?
« Reply #14 on: December 08, 2020, 03:19:55 PM »
I know this might appear to be a smartass answer.... but that is not my intent.
I am all for workouts on SUP... but wanted to give mention my approach for viewers who might be overwhelmed by the intense workouts you folks do.

I do not train or "workout" on my SUP. If I did, I would have quit long ago.
For 10 years I have enjoyed the hell out of casual paddling at a slow, sometimes snails pace..... but I AM paddling.
I go the same 6 miles as many do in "training"mode... but I take longer.
6 miles is 6 miles. 2.5 or 3 hours instead on 90 minutes.

My lungs may not be getting a strenuous cardio workout.... but I am out there all the time, when not surfing.
Mind and soul get an amazing amount of healing and satisfaction from these trips along the edges.... and I guarantee that there are great benefits for my heart as well.
The slow paddle keeps me moving and fit compared to many friends my age.

I listen to nature, not headphones.
My eyes take in everything at my slow pace.

Why am I putting this on a "workout" thread?
Because I figure the goal of working out is to improve health and body conditioning.

10 years into this and I have seen almost ALL of the "fast" crowd around me, tire of working out and slip away from paddling completely.
While I keep plugging along, exploring the marshes and creeks.
I paddle out in 20 degrees to catch a sunrise... my love for exploration and discovery keeps me paddling.

I have gone from 305 lbs to 203.
Covid lockdowns had bumped me up to over 234, but I am heading back down.

At 72, my doctors can't find anything to medicate.

My point is:
simply by enjoying casual paddling, I stay stoked and active over the long term, which has meaningful health benefits.

If my buddies on raceboards want to paddle with me, I slow them down to my pace and they love it   ;D

This is AWESOME! This is the mindset that keeps folks loving a sport for years.
I try to encourage my ultra athletes to enjoy running this way. I.e. Iíll only prescribe workouts the individual will enjoy. If that means easy jogging then HELL YEA! If that means RIPPIN intervals then GO GET IT! Whatever you love to do; do it.

I seriously applaud your mindset.

I personally LOVE working hard. I loved pushing myself when I was a runner and I love pushing myself on the SUP. To me thereís almost nothing better than coming home gassed from a workout and seeing improvements over weeks and months and years.  But Iím also not a fella who does much in moderation. Itís 8 beers or no beers. All in or nothing at all. Itís just how I am and it spills over into my athletic endeavors. It is  worth mentioning though  that this is exactly how I got injured and burnt out when I was running 90 miles per week in the mountains and racing all the time.

Iím hoping to find a better balance with this sport. Thatís one of the reasons most of my workouts are only loosely structured and Iíll only do them if Iím excited to do them. Otherwise, itís easy paddling and squaking at the birds on the lake  ;) Just another reason I ran over my GPS haha

Thank you for sharing man !

 


* Recent Posts

post Re: Favorite places to score swell while winging?
[Wingsurfing, Windfoiling, Wingfoiling, Wing SUP]
Sup44
September 23, 2023, 08:16:47 PM
post Re: Favorite places to score swell while winging?
[Wingsurfing, Windfoiling, Wingfoiling, Wing SUP]
Sup44
September 23, 2023, 08:14:54 PM
post Re: AWSI Show 2023
[General Discussion]
burchas
September 22, 2023, 04:44:42 PM
post Re: AWSI Show 2023
[General Discussion]
Hdip
September 22, 2023, 08:15:13 AM
post Re: AWSI Show 2023
[General Discussion]
Thatspec
September 22, 2023, 01:33:23 AM
post Re: Manx EV
[Random]
PonoBill
September 20, 2023, 06:51:47 PM
post Re: Foil Videos
[Foil SUP]
Hdip
September 20, 2023, 09:03:23 AM
post Re: Foil Videos
[Foil SUP]
Beasho
September 20, 2023, 05:48:54 AM
post Re: Foil Videos
[Foil SUP]
Beasho
September 20, 2023, 05:38:59 AM
post Re: Manx EV
[Random]
Badger
September 20, 2023, 03:39:00 AM
post Re: AWSI Show 2023
[General Discussion]
Admin
September 19, 2023, 12:36:49 PM
post Manx EV
[Random]
Dusk Patrol
September 19, 2023, 11:11:42 AM
post Re: Axis 1099 $250 shipping in the US
[Classifieds]
jondrums
September 18, 2023, 10:09:14 PM
post Re: AWSI Show 2023
[General Discussion]
blueplanetsurf
September 18, 2023, 06:13:17 PM
post Re: Axis 1099 $250 shipping in the US
[Classifieds]
Hdip
September 18, 2023, 03:27:50 PM

* Recent Topics

topic Favorite places to score swell while winging?
[Wingsurfing, Windfoiling, Wingfoiling, Wing SUP]
Sup44
September 23, 2023, 08:16:47 PM
topic AWSI Show 2023
[General Discussion]
burchas
September 22, 2023, 04:44:42 PM
topic Manx EV
[Random]
PonoBill
September 20, 2023, 06:51:47 PM
topic Foil Videos
[Foil SUP]
Hdip
September 20, 2023, 09:03:23 AM
topic Axis 1099 $250 shipping in the US
[Classifieds]
jondrums
September 18, 2023, 10:09:14 PM
topic GT2200 - $600
[Classifieds]
rw2
September 17, 2023, 05:16:47 PM
topic Gong Sirus XXL Complete Foil Kit - 156cm!
[Classifieds]
Seattle-Wind
September 17, 2023, 05:07:35 PM
topic Yet another new board thread
[Gear Talk]
Noo Noo
September 17, 2023, 02:50:39 AM
topic F-one Strike 4.5M V3 - $850
[Classifieds]
burchas
September 16, 2023, 08:52:35 PM
topic Narrow vs Wide Boards: Beginners to Advanced
[Wingsurfing, Windfoiling, Wingfoiling, Wing SUP]
Dontsink
September 15, 2023, 01:50:15 PM
topic All in One
[The Shape Shack]
PonoBill
September 15, 2023, 01:13:37 PM
topic Anyone in New England have a beginner surfsup to sell ?
[SUP General]
Noo Noo
September 15, 2023, 10:19:00 AM
topic FS - Project Cedrus 80cm Carbon Mast
[Classifieds]
DoobieDad
September 15, 2023, 06:24:05 AM
topic Back surgery advice
[Training, Diet, and Fitness]
surfafrica
September 14, 2023, 05:22:01 PM
topic Accessories
[Classifieds]
kitesurferro
September 14, 2023, 01:12:25 PM
SimplePortal 2.3.7 © 2008-2023, SimplePortal