While much of the country is under a deep freeze at the moment, the golden days of summer are not that far off. Although paddle board training for sport or enjoyment may feel like a distant goal, now is the perfect time to start planning your season.
Firstly, don’t negate the value of an off season break. Allowing one’s body to recuperate is critical to be able to perform when the season kicks off.
If you live in an area that is not currently frozen and own a wet or drysuit, here are some tips for improving while it’s still cold. If possible, try to get on the water in the early season to reduce off season loss of skills. Often, I encounter paddlers who take time off. When they get back on the board, they experience sore calves or arches from unused muscles.
Not everyone has the luxury of getting on the water during the winter months. With that in mind, we will optimize off season paddle board training. One of the many benefits of stand up paddle boarding is the health factor. Whether paddling for fun or training for a race, we incorporate a blend of balance and stability with strength and cardio. While our on board training allows us to train all 3 at once, we can still incorporate stability, strength and cardio either at home or in a gym.
Stability is a key element in stand up paddle boarding. We exert a stable force against an unstable and dynamic variable in the water. On land, we must improvise to simulate the ever-changing water surface. A BOSU ball, balance board or dyna disk can be utilized to help build balance and stability. We start slow and build up gradually. First, we stand on a BOSU ball, then progress to performing body weight squats with strict form.
Eventually, we can add in resistance band rows to blend stability and strength training. A Pilates ball can also be used by lying on your back across it. With a resistance band fastened to a fixed mount behind the ball, start with your arms outstretched behind your head. Grasp the handles and slowly bring them overhead. Then, lower them to your waist, mimicking the motion of driving a paddle into the water.
Ideally, we would like to blend all 3 aspects of stability with strength and cardio. Initially, we will keep cardio as a separate item to prevent fatigue-based injuries. So that means some time spent either running or on an exercise machine of choice, bike, treadmill, elliptical or stair climber. Do specific work. Easy, no-goal hours of cardio won’t get you far. You know your own capabilities, set a realistic time frame and pace, then increment up a few minutes per day while varying the pace. Don’t be afraid to incorporate active rest days at half pace or interval days or high and low output, your body needs this. This doesn’t mean to do what you feel like on a given day; simply stay specific with goals. Schedule hard and easy days and stick with the plan.
We will revisit paddle-specific on and off board exercises in future posts. For now, remember winter is temporary and try to get in the water as early in the season as possible. Off-season paddle board training isn’t the same as quality water time. However, we can improve our on-water experience during the winter months. If you’re visiting Central Florida and prefer not to travel with your SUP, stop by Three Brothers Boards to see the latest paddle boards. You can also schedule a tour to try them out on the water.
