December 26th, 2011
Keep yours going all year long!
 I am sure at some point in our lives, all of us have made New Year’s Resolutions. If we never called them resolutions, we probably have said, “Next year, I’ll..” or “After the holidays are over, I plan to..” Â Whether we admit it or not, we’ve made goals for when the new year comes. However, we can probably also say by each February, we’ve given up on those goals for any number of reasons. This year, let’s plan on keeping your goals. Here’s an easy way on how to set goals, and achieve them…
All you have to remember is that your goals need to be SMART. That’s
 S-M-A-R-T. SMART goal setting will help you accomplish your goal, and allow you to make those changes part of your lifestyle.
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S = Specific - The goals you set need to be specific. You need to specify exactly what you want to do. For example, the goal of “losing some weight” is not very specific. The goal of “losing 5 pounds” is very specific.
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M = Measurable -Â The goals you set need to be measurable. They need to have a way that you can see a change in numbers, and thus accomplish your goal by tracking the changes. With our example of “losing some weight”, we’re not defining any measurable change. “Some” is not a measurement. However, 5 (the number of pounds the person wants to lose) is measurable and can be tracked.
A = Attainable -Â The goals you set need to be attainable.
R = Realistic - The goals you set need to be realistic. I group both of these together because you can’t have one without the other. A realistic goal will be an attainable one and vise versa. It’ important to keep in mind that you are human, and things take time. Generally, you won’t be able to make GIGANTIC changes to result in HUGE goals in a short period of time. Small changes will result in great goals, given time to accomplish it. In our weight loss example, “losing 5 lbs in a month” would be both attainable and realistic. “Losing 50 lbs in a month” is not attainable or realistic (or healthy).
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T = Timeline - Every goal you set needs to have a timeline. If you give yourself a date or a specified time to complete your goal, you will be more likely to stay motivated to make changes to your life. For example, “losing 5 pounds” with by no desired date won’t be as successful as “losing 5 pounds by February 1st” is more definite.
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Simply said, If you can align your goals to be SMART, you’ll find it more possible to stick to your resolutions and actually see them through to your goal. Heck, you might even end up making them a part of your current lifestyle.
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December 5th, 2011
I just posted this on my Mind-Body-Water Blog at www.supilates.com. People have really liked it, so I’m sharing with you guys too. Enjoy.
Why do you Paddle?
Maybe we should make this question a monthly meditation. But really, why do you? What is it about paddling that keeps you doing it? What has it brought to your life?
“Paddling” is a loose word, and I define it as simply that. Paddling. It doesn’t matter what I paddle; I just have been doing it for a while. Rob and I bought our first kayak well before we were married. We bought it to keep in shape and spent time together on the water. We never imagined that that pink (um, I mean “raspberry’, as Rob always corrects me) kayak would take us on an adventure that has lasted us over a third of our lives. We have pretty much have paddled everything we could – from sea kayaks to stand up paddleboards and everything in between. We’ve toured, we’ve raced, we’ve guided, and any paddlecraft is great, as long as it floats. 
When we get caught in the the hype or in the paddletics of whatever paddlesport we participate in, sometimes it’s good to look back at why we paddle. Sometimes reminiscing on your roots can bring things back into perspective.
I’ve reflected back at what I have learned and experienced in my paddling experiences. As I typed them below, I found it amazing what came up, and how each item effected me emotionally. The memories were great, and I know and understand the lessons that each one has taught me. That’s what life’s about, isn’t it? Experiencing life, and learning from it. Here is some of what paddling has done for me:
I’ve accomplished things I never thought I could. I’ve pushed myself beyond my perceived limits. I’ve looked fear in the face, and smiled at it. I’ve been forced to swim for my life. I’ve put myself in life or death situations, and survived. I’ve seen a man die.
I know the courting rituals of alligators. I know the names and calls of my local sea birds. I love the white pelicans and their big orange feet. I know the fishing seasons, and what bait they eat. I’ve seen a stone crabber crabbing. I’ve seen many endangered species. I’ve been bumped AND humped by a manatee. A shark has tasted me. I’ve been pinched by crabs and stung by jellyfish. I know why the fiddler crab fiddles and why the tarpons run.  I was almost clobbered by a tarpon once, and a large spotted ray almost landed on me. I know what time of day the dolphins swim past Honeymoon Island. I’ve found seashells as big as my head, and have seen beaches covered in white sandollars. I paddled through the worst red tide in history (yuck!). I have brushed ice off of my surfksi then went paddling in it. I have seen dolphins do things what words can’t describe. I have seen sea turtles as big as volkswagons. I know who has lived on my beach far before me; I’ve found their tools in the sand.
I can tell you how the weather is going to change by looking at the clouds in the sky. I can tell you what the tides will do by looking at the moon. I can predict a hurricane season by looking at the location of the sea turtle nests. I can feel the current and find the flow. I can find the rhythm and feel the energy.
I’ve been to the most amazing places, many of which most people don’t know exist. I have seen the real Florida and I’m in love with it. I’ve paddled waves in Hawaii. I’ve swam in the Kaiwi Channel. I’ve scouted and paddled the Colorado River. I’ve paddled around Manhattan and Key West. I’ve even paddled in Tennessee! I paddled down Florida’s West Coast. I’ve paddled crystal clear rivers and alligator-infested lakes. I’ve paddled around a barge while being pelted with flying fish, and I’ve paddled through a lot of piers. I’ve surfed everything I can paddle. I’ve ridden big waves on a north to south downwinder. I know how to enter and exit shore break safely. I’ve only crash landed on the shore once!
I’ve met the most amazing people, and have made my best friends.
I think I have salt water in my veins. I think I’m really a mermaid.
The ocean has taught me about of life. I’ve learned that sometimes I can’t change things, but I can go with the flow. I’ve learned to harness nature’s energy and use it to my advantage. I’ve learned not to get in Mother Nature’s way. I’ve learned to listen when she speaks. I’ve learned to respect, love and celebrate nature and her ocean.
I’ve learned more about myself than I ever want to admit.
I paddle for me. I paddle for clarity. I paddle as meditation. I paddle for the love. I paddle passionately. I don’t paddle for money. I don’t paddle for hype. I don’t paddle for recognition (though it feels good sometimes). I paddle for me.
Mahalo – K
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October 26th, 2011
What do Danny Ching and Dave Kalama have in common? Before their accomplishments in stand up paddleboarding, they both held spectacular reputations and legacies in outrigger canoe. Danny Ching was a phenom in outrigger as a young man in California,
 and his family has been on the outrigger racing scene for a couple of generations. Dave Kalama’s grandfather brought the outrigger canoe from Hawaii to the mainland U.S. If if wasn’t for his granddad, we wouldn’t be paddling the outrigger canoe. Both Danny and Dave still continue to paddle regularly with their clubs, as well as compete in the largest OC-6 races in the world.
The OC Â has a centuries-old history stemming from the ancient Polynesians. It was the main mode of transportation between the islands, and has been credited for bringing the Polynesians to the Hawaiian Islands. Now, Outrigger Canoe Racing is a “state sport” of Hawaii, and it’s popularity reaches across the mainland U.S. from California to Florida. Outriggers can be raced as 6-man, 2-man, and 1-man crafts, but can also be found surfing the waves in 3 or 4-man varieties.
As the racing component of SUP grows, coaches familiar with outrigger canoeing are recommending that their paddlers join outrigger canoe clubs. These canoe clubs usually own fleets of 6-man outriggers that members train in to compete in races. Canoe clubs usually require little start up costs to the beginner paddler, besides usually a paddle, making it easy to join and maintain a membership.
Why do SUP coaches find Outrigger Paddling essential to SUP race training?
Stroke Technique
The canoe stroke is the foundation of the SUP stroke. The biggest difference between the two is that the paddler is sitting down. The outrigger stroke allows the paddler to really focus on their rotation, entry, and top hand drive without worrying too much about balancing on a board.  Basically, it helps the paddler find their strength from their core and focus on everything from the waist up in regard to the stroke. In outrigger paddling, the paddler uses a shorter version of the SUP paddle, which allows for better leverage and ability to learn how to lean on the paddle.
(Pictured are Rob Mirlenbrink and Chase Kosterlitz paddling for Hui Kai Wa’a OCC)
Conditioning
Outrigger Canoe paddlers usually meet 2-3 times per week for practices. These practices are usually an hour to two hours long and include distance paddling. This distance paddling helps enhance the SUP Paddlers’ stamina, thus increasing the paddler’s ability to paddle longer without fatigue.
The canoes sit six people. Though the canoe is heavy and long, the additional 5 paddlers in the boat allow the boat to glide (something that is sometimes hard to find on a board during training). Â SUP Paddlers also learn how to keep the glide in a canoe, and learn also learn how to use finesse to their advantage (rather than muscling every stroke).
Cross Training
Outrigger is different enough from SUP paddling that it can provide a decent way of cross-training for the sport. Cross training allows an athlete to train the same necessary components of their chosen sport without specifically doing their sport. For example, a runner may cross train with cycling a couple of times a week. The cycling still trains the cardiovascular system of the runner, as well as conditions the legs, without running. The same concept works here between SUP Paddling and OC paddling. The OC paddling still challenges the SUP paddler’s strength and cardiovascular system, while providing variety to the training program. Cross training is beneficial because it prevents overtraining and helps prevent overuse injuries.
Motivation
I heard my friend Westy explain to another friend one race weekend that “Outrigger paddling includes everything you love about SUP, but as a team sport.” Timing, precision, and flow are all important in outrigger paddling. Teams must work together in order to accomplish their goals in training and in competition. When you paddle canoe, you are not only paddling for yourself, you are also paddling for your crewmates. There is a huge amount of accountability and motivation in each paddler when they know that their team depends on them to do their best. Feeling the need to pull for his/her crew, will enhance the training of that paddler, as it’s no longer just for him/her anymore. Commonly, outrigger paddlers will pull until complete exhaustion during a race. This drive, or efficacy, will help paddlers work harder in the canoe, thus resulting in better results on the board.
(Westy owns Paddle Republic in Key West, FL – www.PaddleRepublic.com)
Outrigger Paddling is incredibly beneficial to a competitive stand up paddleboarder. To find out more about outrigger or to find a club near you , please check out the following links:
http://www.ocpaddler.com
http://www.pacificpaddler.com
http://www.kanuculture.com
(Photos courtesy of Impromptu Photography by Dennis B. Navarrete)
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October 13th, 2011
WOW! What a whirlwind of a series! The SUP Spash series “Paddled the South” featuring races in Lake Lanier, GA, St. Pete Beach, FL, Savannah, GA, Blue Ridge, GA , and Chattanooga, TN. The finale in Chattanooga featured some of the world’s best paddlers in one of the country’s funnest towns! Â The event also spotlighted the sport of SUP with clinics, classes, and fun sprint races. Mark your calendars for 2012! The trip is worth it!
Here’s a slide show of photos from the event:Â SUP Splash Chattanooga
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July 18th, 2011
Here are the results for the SUP Splash St. Pete Beach held on July 16th, 2011 at the Postcard Inn on St. Pete Beach. Thanks to everyone who came and made this a great day!
3 mile
Men’s Stock SUP
1st Miles Rico 44:20
2nd Eli Wheaton 50:13
3rd Doug Epps 52:11
4th Eric Shamas 55:26
5th Robert Donnelly 55:48
6th Chad Daniels 58:04
Chris Money
Jamie Barcelo
Women’s Stock SUP
1st Terri Curtis 55:12
2nd Nicky Cherry Moore 56:56
3rd Jennifer Bartlett 59:21
Men’s Racing SUP
1st Donald Eisenman 45:22
2nd Paul Norris 47:01
3rd Jeff Young 1:03:52
Women’s Racing SUP
1st Angela Castuold 48:15
2nd Claudia Klenke 48:28
3rd Irma Price 48:50
4th Emma Driver 52:45
5th Sarah Byrne 54:20
6th Emily Ghosh 55:25
7th Julie Rogers 1:03:52
8th Dorothy Wells 1:04:21
Youth 1st
Bailey Roscz
6 mile
Men’s Stock SUP 12’6 and under
1st Pete Williams 1:35:48
Men’s Racing SUP 12’6
1st Mark Athonacio 1:11:43
2nd John M. Sexas 1:15:46
3rd Martin Burzynski 1:17:34
4th Tony Ferrerri 1:19:30
5th Austin Maurin 1:20:41
6th Dennis Navarette 1:22:04
7th Scott Duncambe 1:24:30
8th Daniel Mott 1:30:40
9th Jeff Comer 1:31:18
Women’s Racing SUP 12’6
1st Helga Gogbel 1:14:49
2nd Karen Mirlenbrink 1:20:14
3rd Mary Ann Boyer-Willis 1:21:06
4th Allison Shirley 1:22:16
5th Mimi Cuaha 1:24:08
6th Wendy McCain 1:28:18
7th Jen Hayes 1:29:31
8th Sarah Langdon 1:31:03
Men’s 14′ SUP
1st Chase Kosterlitz 1:04:29
2nd Chris Stephan 1:09:09
3rd Wes Stolp 1:11:01
4th Jock McCain 1:11:57
5th Garrett McCoy 1:12:22
6th Jason Grace 1:14:06
7th Mike Conlee 1:14:50
8th John Denny 1:19:53
9th Kurt Forster 1:31:46
Unlimited SUP
1st Pat Klemawesch 1:06:13
2nd Jean Raas 1:12:14
Men’s Surfski
1st Brian Houston 1:08:08
Men’s OC-1
1st Eric Chan 1:00:48
2nd Bob Merlado 1:06:52
3rd Johathan Englebart 1:11:29
4th Mike Holland 1:16:49
Men’s OC-2 1st
Lex Raas and Cortland Rielly 52:30
Men’s 14′ SUP Legend Paddler
1st Jim Higgins 1:14:29
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June 12th, 2011
Here is a list of the Top 10 most important things I bring to a SUP race….
1. Hydration System and Carb solution – I just switched from a hip-pack to a back-pack, but either way, it’s REALLY important. Not only do you need the water to cool you, you need carbs to keep up your energy through a race (particularly one lasting longer than an hour).
2. Surf Wax – for my paddle. I wax the shaft of my paddle to help me hold onto it with out death-gripping. I DON’T rub in with sand after the wax. That would hurt.
 3. Vaseline – is my friend. Don’t laugh, you know you need to use it. I used to coach a women’s Outrigger team, and they laughed too until after their first race. Yes, vaseline is your friend. Where do I use it? Anywhere where skin rubs together. Any more questions? (and it works! Remember, Body Glide is water-based, it will wash off as soon as you hit the water). Wash your hands after you use it, or your paddle will be slippery!
4. Sun Protection – sunscreen, sunglasses, hat. There are some new sunscreens out that are made for “wet skin” or won’t run into your eyes. Remember to apply your suncreen about 10 minutes before you go outside. It needs time to dry before it works.
5. Mesh bag – for my wet clothes. Salt water will make your clothes stink! I usually put my wet clothes into a mesh bag after the race.
6. Post-race cold fruit – recovery! Fruit will bring up your blood sugar really fast, and eating it cold feels really good! I like watermelon or pineapple after a race. I usually eat that immediately after the race.
7. Headache Pills - ok I’ll admit it. For some reason, I sometimes get really bad headaches after races that happen in really hot and sunny climates, like summer in Florida (probably because I am not hydrating properly). Â I need that tylenol afterwards, or I will not be a happy camper.
8. Bactine – Just in case you scrape. Salt water carries all kinds of bacteria, and maybe even some pollution. If you get scraped, SPRAY! Or risk a nasty infection, possibly MRSA. (and yes, I have seen that happen to paddlers). Hydrogen Peroxide works too, but Bactine disinfects and helps with pain.
9. A jug of fresh water and a shammy – wipe it all off. I like my truck. I don’t want it to rust. Salt water is EXTREMELY corrosive. I rinse and wipe off my board and paddle after every paddle. Sure, it’s just one more thing, and it seems really type A, but again, I like my stuff.
10. My board and paddle – duh!
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May 26th, 2011
Carb loading is one of my favorite parts of racing! Yum yum yum.
But what’s the point of carb loading?
Carb loading is a strategy used by endurance athletes to maximize their storage of glycogen (or stored glucose) in their muscles and liver. Usually, an athlete would carb load when preparing for an activity lasting longer than 90-minutes. Â If the athlete can “fill up” their stores prior to race, they will be more likely to use those stores appropriately, rather than break down muscle for energy. There are plenty of research on different ways to carb load, but the simplest way is just to add more carbs to your diet a day or two prior to the race (of course, eating more carbs with out increasing your total caloric intake for the day).
So what do I eat?
Back in 2005, my husband and I attended the American College of Sports Medicine’s conference in Las Vegas. We went there for professional development, but found some personal paddling development there too! We went to a nutrition session taught by the dietitian who supported the Pittsburg Pirates and Penguins AND the U.S. Canoe and Kayak Team. To be honest, I don’t remember what the session was about, but I do remember the question that we asked her afterward So we asked, “What is the perfect pre-event carb loading meal for an endurance athlete – like a paddler?” Â We were amazed with her opinion (and please note that this is HER opinion).
#1 Main Course  - Pizza
Whoa! Pizza? Really?? YES! She said that Pizza is pretty easy to find anywhere in the U.S., and in most places that you will travel to compete. The pizza needs to be a “medium crust” – neither thin or way thick. That base should give you a decent amount of carbs right there. Stay light on the cheese, otherwise you will consume too much fat. You can put toppings, including meat, on it, but take it easy. Too much salty meat can upset your electrolyte balance, and too many veggies will provide too much fiber. Fibrous foods pull water from the body to the intestines in order to pass them through. Normally, this is great, but before a race it could cause “nervous stomach”, the runs, and potential cramping during your event. Â A Hawaiian Pizza (ham & pineapple, light on the cheese) is a great example of a good carb load pizza.
#2 Dessert – Soft Serve Ice Cream
SWEET! YAY! I love ice cream! However, there’s a catch. Not just any ice cream – just plain vanilla soft serve from McDonald’s or Dairy Queen. Those restaurants actually serve ice milk, a version of ice cream that is low in fat and high in sugar. This wonderful treat should top off your stores for the night.
We’ve been following this pre-event regime for years, and it has always worked for us. There are plenty of other carb load philosphies out there, and you can find some more info at this link here. Â BUT, please make sure to practice any carb load plan PRIOR to your event to test how your digestive system handles it. It would really suck to have the runs during a SUP race.
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May 1st, 2011
We always hear that SUP is great for your “core”. Well, what is your “core”? Did you know that training it can make paddling easier?
You core is considered your body’s center. Specifically, the Mount Sinai Medical Center’s Anatomists define the muscles of the core as your diaphragm, your pelvic floor muscles, your transverse abdominus, your lumbar fascia, and your spinal multifidi. WHAT?
Though that is the medical definition, fitness professionals and body workers consider your core to include muscles located between the bottom of your neck to just above your knees.  Getting more specific, they are small, stabilizing muscles that work together to hold the middle of your body still while you move the rest of your body. These muscles can include your abs (external and internal obliques, rectus abdominus, and transverse abdominus), your lower back (multifiudi, quadratus lumborum, lumbar fascia, erector spinae), your gluts, hip flexors (quads and psoas), your hamstrings, and your upper back/shoulders (trapezius, serratus anterior, rhomboids). Working synergistically, these muscles contract to create the foundation of all movement.
If we use the visual of a house, the foundation of that house is built strong and stable so that the structure built on top of it will be able to hold itself up. If the foundation is weak, the entire structure on top of it will fail. Similarly, the body’s core is the foundation for every movement that we make. As we  initiate a movement, our core muscles contract to stabilize our spine, pelvis, and shoulder blades. Once center is stable, we then can make our desired movement. This co-contraction of the core muscles initiates any movement that we make, and this is where the “energy” of all movement begins. This synergistic contraction happens involuntarily and very quickly, so, in most cases, we don’t even realize that it is working.  Just like in our house, a stronger core (or foundation) will equal a stronger structure, thus better balance, stronger force  production, smoother and more coordinated movement, and reduced back injuries. For any athlete, it is very important to make the core stronger.
 Applying this to SUP paddling and race training, heightened core strength is imperative because so much movement is required while standing on an unstable surface. Before you take your first stroke, your core (also called your “powerhouse”) is working very hard just to stabilize you while you are standing on your board. Add just the lean and rotation that the stroke requires, then your core must work even more to keep you standing. Even more, your core muscles are working again, as they are recruited to make the physical action of the stroke happen. Now, add the multiple repetition of the stroke during a race, plus the waves and other energies making your board rock, your footwork, and the effort that you are putting behind your blade – that is one big challenge to your center.
Adding just a few core strengthening exercises to your normal workout routine will result in great improvements in strength and balance in your SUP training. Some core exercises can be done on the beach after your training paddles, some can be done in the gym. An easy way to add core strengthening to your workout is to do some of your normal exercises with a balance-challenging modality like an exercise ball or a BOSU.  Adding just a little challenge to your balance will make your core work more to stabilize you. Please note, if you are new to using a balance challenging modality, start LIGHT with your weights. Generally, you will not be able to use as much weight while balancing, and starting heavy may (or will) lead to injury.
Progressing with your core training, you can also add core-specific exercises to your workouts. These exercises focus on the entire core. Please remember, your core is made up of much more than your abs. Your abs only make up a section of your core, and in SUP, you need ALL of your core to work well for you. Overdeveloped abs may cause muscular imbalances in your body from front to back – making your susceptible to poor posture, poor stroke mechanics, and back injury. Core focused exercises are easy to perform, and usually require little or no equipment.  Are you not the “gym type”? That’s ok! Exercise systems like yoga and Pilates (Pilates more so), provide excellent core training exercises. Please see the links below from UltimatePilatesWorkouts and the Pilates on Fifth Studio for videos of very clear examples of GREAT core training exercises that you can easily add to your training program. You will be amazed with what a strong core can do for your SUP performance.
Superman
Obliques Roll Back
Elbow Plank Twister
Revolving Plank with Small Ball
Knee Stretches with Stability Ball
Hip Rolls with Stability Ball
Push Ups on Stability Ball
Mahalo for reading!
- Karen Mirlenbrink, C.S.C.S, PMA-CPT, www.supilates.com  www.dunedinpilates.com
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March 21st, 2011
by Karen Mirlenbrink, C.S.C.S, PMA-CPT
Interval training has been used by athletes for years t o build fitness. Interval training combines short, high intensity bursts of speed, with slow, recovery phases, repeated during one exercise session. An early form of interval training, “Fartlek” (a Swedish term meaning ‘speed play’) was casual and unstructured. A runner would simply increase and decrease his pace at will.
Today, athletes use more structured interval training workouts and HIT (High Intensity Training) to build speed and endurance. This variation of interval training and speed work can be a simple or sophisticated routine, but the basics are still the same as the original fartlek training.
What is Interval Training?
Interval training is built upon alternating short, high intensity bursts of speed with slower, recovery phases throughout a single workout. The interval workouts can be highly sophisticated and structured training that is designed for an athlete based upon his or her sport, event and current level of conditioning. An interval training workout may even be designed based upon the results of anaerobic threshold testing (AT) that includes measuring the blood-lactate of an athlete during intense exercise.
How Interval Training Works
Interval training works both the aerobic and the anaerobic system. During the high intensity efforts, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, the athlete enters oxygen debt, and it is during the recovery phase that the heart and lungs work together to “pay back” this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy.
It’s thought that by performing high intensity intervals that produce lactic acid during practice, the body adapts and burns lactic acid more efficiently during exercise. This means athletes can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.
The Benefits of Interval Training
Interval training adheres to the principle of adaptation. Interval training leads to many physiological changes including an increase in cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as increased tolerance to the build-up of lactic acid. These changes result in improved performance, greater speed, and endurance.
Interval training also helps avoid injuries associated with repetitive overuse, common in endurance athletes. Intervals also allow an athlete to increase training intensity without overtraining or burn-out. Adding intervals to a workout routine is also a great way add cross training to an exercise routine.
Interval Training Burns More Calories
According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. If you are counting calories burned, high intensity exercise such as intervals are better than long, slow endurance exercise, but you may pay a price. There are risks inherent in high intensity training, so it’s important to know both the the benefits and dangers of high intensity training.
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Interval Training Workout Routines
Designing the right interval training routine can be sophisticated or casual. Elite athletes may go to sports performance lab to have blood lactate and exercise metabolism testing performed to determine the best interval training routine. On the other end of the spectrum, you can use the casual “speed play” interval training (fartlek). With this routine, simply pay attention to how you feel and set your intensity and duration accordingly.
If you want something a bit more structured, you can use a basic interval training workout routine. Keep in mind that interval training is extremely demanding on the heart, lungs and muscles, and it’s important to have an OK from your physician before you start interval training. You should also have a solid base of overall aerobic fitness before performing high intensity training of any kind.
Beginners should start with short intervals (under 30 seconds), fewer repeats and more rest. Elite athletes can up the intensity, time and frequency of training. Few athletes benefit from performing intervals more than two times per week.
Interval Training Safety Tips
- Warm Up before starting intervals
- Assess your current conditioning/fitness level and set training goals that are within your ability
- Start slowly. (for example: walk 2 minutes/ run 2 minutes) In general, longer intervals provide better results
- Keep a steady, but challenging pace throughout the interval
- Build the number of repetitions over time
- Bring your heart rate down to 100-110 bpm during the rest interval
- To improve, increase intensity or duration, but not both at the same time
- Make any changes slowly over a period of time
- Train on a smooth, flat water to ensure even effort
- You can also use circuit training as a form of interval training
Advanced Interval Training Workouts
You can vary your work and recovery intervals based on your goals. Four variables you can manipulate when designing your interval training program include:
- Intensity (speed) of work interval
- Duration (distance or time) of work interval
- Duration of rest or recovery interval
- Number of repetitions of each interval
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Common Interval Training Workouts
 Pyramids
- Pace out 500 meters (.3 mile)
- Sprint out for (.1 mile) and cruise the remaining (.2 mile).
- Turn and sprint out for (.2 mile) and cruise the remaining (.1 mile).
- Turn and sprint the whole (.3 miles).
- Rest 1.5 minutes
- Sprint the whole (.3 miles) ; Turn and sprint the whole (.3 miles) back with no rest Â
- This is classed as one set. Rest for 1.5 minutes and repeat for a total of 4 sets.
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Cruise And Sprint
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- Mark out a distance of 1000 meters (.6 mile). From the start gradually accelerate to reach full speed at about 600 meters (.4 mile). Sprint all out for the final 400 meters (.2 mile).
- Slow down gradually, turn and repeat.
- Rest for 2 minutes. This is one set. Repeat for a total of 5 sets.
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Hollow sprint
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- Pace out 500 meters (.30 mile); Sprint (.1 mile), Cruise (.1 mile), and Sprint final (.1 mile).
- Turn around and repeat always alternating sprinting and cruising. Rest for 2 minutes.
- This is one set. Try to complete a total of 6 sets
Sources: ACSM, About.com, Active.com
Tags: Fitness, Paddle, Racing, Speed, Stand Up Paddleboard, SUP, Training
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February 28th, 2011
Brenda Lowe and Shane Webb from SUP Paddleboard helping Big Brothers and Big Sisters of Miami.
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