Question: Hey guys  great book. I can’t wait to get started on the BOP program. My question is with all of that cross training I do not have time to surf? Can I substitute surfing for a strength workout or a cross training workout?

Question: I am a prone paddler. I get the whole cross training thing but how much cross is there is cross training. Can I substitute an SUP workout for a cross training workout?

- Anonymous x2

Answer: It is great to see that you are looking to substitute workouts rather than add workouts to your training.  Adding on to the program can be a recipe for disaster.

When it comes to substitutions you need to consider two things:

1. How much do you want to maximize your SUP or prone paddle race training? If you were a professional paddler I would spank you for asking about substitutions. As a professional paddler your job is to maximize your training.  That requires cross training. Fun, surfing, social hour, all of that stuff takes a back seat.

As an amateur paddler racer, however, you need to determine how serious you are about your training. Some racers want to go full on with their training and squeeze every last bit of speed out of their training. I advise these athletes to skip the substitutions, and surf at the end of the season. Others amateur paddle athletes train because they want to improve but their desire to improve must be weighed against the fun and social aspect of training and racing. For these athletes I would say that you can make improvements but it is OK to do some substitutions here and there. Cutting surfing (or other activity) out of their life so they can maximize their training is 1) not going to happen and 2) not a reasonable request.   If that describes you, do your training substitutions intelligently.

2. When considering substitutions consider why are you cross training in the first place. We place a lot of emphasis on cross training and strength training in our SUP and prone paddle race training programs for two reasons. Fist, non-paddling workouts allow you to continue to build your fitness while you  give your ams a break. Second, cross and strength training  may help you avoid overuse injuries by preventing imbalances that can arise  if all you do is paddle.  As you consider substituting workouts you need to keep this in mind.

Here are our recommendations for cross training and strength training substitutions:

• If you are a prone paddler
  • You need to give your arms a break. Your main focus for your cross training should be to do something with your legs. Run, bike, do the stairmaster. Swimming is not a good cross training substitute.  If there is a swell, go ahead and surf but limit your surfing to one of your cross training workouts a week. You can SUP for one of your cross training workouts each week but we still recommend activating your lower body vs. SUP if at all possible.
  • Strenght training workouts are not-negotiable. Surfing is not a good substitute for a strength workout.
• If you are a SUP racer
  • You have a little more leeway in your cross training selections. Your best choices are still do to something that uses your legs. Run, cycle, do the stairmaster, etc. Swimming is an OK cross training workout but keep it mellow and aerobic and only one day a week. If there is a swell, go ahead and surf but limit your surfing to one of your cross training workouts a week
  • Strength training workouts are not-negotiable. Surfing is not a good substitute for a strength workout.