San Diego Pre-Season Interval SUP and Prone Paddle Race Training Program
Beginning in the first week of January, paddlers (SUP and prone) gather weekly on Thursday mornings for our group interval training program. These training sessions are open to the public but geared toward competitive paddle athletes of all experience levels. Newcomers and visitors from out of town are encouraged to participate. Drama will not be tolerated. Please contact us if you have any questions.
Time : Intervals start at 7:05AM on Thursday mornings. Most paddlers arrive at about 6:45 The extra time allows for a warmup loop and time to paddle to the interval start line on the West end of the lagoon.
Location :Carlsbad lagoon, San Diego. We meet at the small beach at the end of Bayshore drive. This is a beach entry with no surf. NOTE: the entry location is very close to residential homes. Please do your best to be a good neighbor and keep noise levels down when parking and unloading.
Ability level: Competitive paddle athletes of all ability levels are encouraged to participate.
The program : Training sessions run approximately 60 minutes. Over the course of 12 weeks a periodized, progressive, approach to interval training targeting different energy systems is used to help prepare athletes for the 2015 race season. If you missed a workout or want to get and entire season’s worth workouts, please check out our training programs. You should also check out our most excellent prone paddle boarding “how to” video called Prone Paddleboarding: Essential Techniques. We cover all of the basics to help you go fast and reduce the chance of injury.
April 5- 3 or 4x (6x 1min with 30 sec active recovery, then 3x 2min with 1 min active recovery). Descend 1-3 on the 1min and on the 2min. 1 min should be substantially hard, closer to true sprints. 2min efforts are hard to very hard. 2 full minutes after each set.
April 12- 12-15x 3min efforts with 2min active recovery (hr2) after each, make recovery easier after every 3 rd effort. Descend 1-3 slightly from HR3 mid high (hard to hard very hard). Key is not to go dog easy on the 2min recovery but zone 2 so you never let the HR drop a lot.
April 19- 20x 1min efforts with 1min active recovery (hr2) after first 15 and 2 min recovery (Hr1) after last 5. Descending effort 1-5 from hr 3 high to 4 high (hard to very very hard). Descending harder each set of 5. #4 and 5 of each descending set should be very hard. If this workout feels to easy or sounds to you easy you are doing it wrong.
