As a paddle coach, one of the most frequent questions I answer is, “How do I go faster or farther?”
Typically, working on stroke technique is the first step in improving both. For these purposes, we will assume you have worked with a SUP instructor to improve your SUP speed technique and that you have selected a fast hull, such as the Three Brothers Boards Irish Twin or Racer.
In order to maximize the potential speed of the SUP, we must increase the speed of the paddler. As in many sports, practice makes perfect. We don’t always have as much time as we’d like to dedicate to training. That’s why it’s important to maximize every minute we do have.
Moreover, to increase your SUP speed, you need to improve your ability to process oxygen efficiently. This means increasing your VO2 Max. One effective way to do this is through specific short-duration intervals. These intervals not only boost oxygen processing but also delay lactic acid buildup in your muscles.
At your favorite paddle spot, set up a plan to paddle for 30 minutes, preferably in constant conditions that are calm, if possible.
For the first 5 minutes, paddle at a moderate pace that is 50% – 60% of your max.
In minutes 5- 10, you will vary between your maximum speed and your moderate pace in 1-minute intervals for 5 rounds.
For minutes 10- 15, drop back to your moderate pace and recover.
Minutes 15-30 are where you will increase your lactate threshold. Paddle at your maximum effort for 15 to 20 minutes, then recover for 3 minutes. Push hard again from minute 23 to 28.
At the 28-minute mark, drop down to a cool-down pace.
If you can perform this routine twice a week, you certainly will increase your SUP speed.