4/27/11 Training Journal- Met-con and 3 mile run

The fuel is re fired after being humbled by the Florida State Paddleboard Championships. I've purposefully backed off training a little to give my body a chance to recover. Now it's time to step it up and peak for Key West and Gulf Coast races.

Goal
3 mile run
Met-Con strength training with Training Partner Jason Grace

Run Summary
Wanted to take it easy, but get in a good sweat. I took the Bay shore route from Harbour Island and knocked out 3 miles in 27 minutes. I was impressed with 9 minute miles since I have cut back running and was just trying to jog.

Workout Summary
Met-Con Metabolic conditioning- is simply power endurance workouts designed to keep my HR very high while performing powerful movements. This is proven to improve SUP work capacity. Those crazy cross-fit people live in this phase. Performance training goes in cycles to prevent over training and plateaus.

This felt fantastic. The volume was just right. Could definitly tell we were fatiguing in power movments, but without sacrificing form. Great workout it's so fun to chuck medicine balls around.
Core Warmup
Lateral Resist Tube Walks
Indo Board- Free Style
Indo Board Bar SUP chop
KB Traingles

Block 1   150 reps
KB Walking Swings X50
MB Over Shoulder Toss X 50
Hurdle Hops X 50

Block 2 150 Reps
DB snatch X 50
MB Soccer Throw X 50
Hurdle Shuffle X 50

Block 3 100 Reps
25 DB Burpees
25 Pushup Rows
25 Pullups
25 Pop Pushups

50 Rep Finisher
10 MB Slams
OH Run down/ back
10 MB Chest Press
Arms Extended RUn down/back
10 MB toss Right
Run down/back
10 MB toss Left
Run Down Back
10 MB Bupees
Run Down back

Interval Training for SUP Smarter Not Harder

Interval Training for SUP Smarter Not Harder

by Garrett McCoy

CSCS, PES, CPT, Yoga-fit 1, PT Manager at Harbour Island Athletic Club
Support: YOLO board, Victory Kore Dry, Revitalabs, Stand Up Fitness
Author: http://suptraining.blogspot.com/
Facebook: http://www.facebook.com/SUPracetraining

Interval training is a hot topic in the SUP community and there are several different theories out there. My aim is to simplify the topic and give you an applicable plan a beginning paddler or an elite racer can benefit from.

What is Interval TrainingInterval training is a combination of high energy expenditure with planned periods of slower speeds and or rest. This training style has been scientifically proven to increase speed due to it’s effectiveness in training the body to buffer lactic acid. Lactic acid is an exercise waste product that causes the “burning feeling” or fatigue. The more efficient your body becomes at working near your lactate threshold the longer and harder you can perform before fatigue. Although often viewed as “speed training” or anaerobic, interval training is also very effective in increasing aerobic capacity and overall endurance. Interval training produces a chart of hills and valleys like the picture below. Imagine how your heart rate will rise with the work portion and crash with the rest period. Your heart rate will follow a similar pattern. The fitter you become the more quickly your heart rate will return to a more manageable heart rate. The peaks and valley effect keeps your body “guessing” so that it will burn more calories and your cardiovascular system will become more efficient. Overall this will burn more calories, increase speed, and increase endurance all with less total time on the water.

                        


Smarter Not HarderI have to chuckle when I hear about runners who run five to 6 days a week. Think about the constant pounding to their joints. It’s only a matter of time before overuse injuries kick in. Guess what? The same thing happens with SUP. I understand the stoke, but it’s just as silly to SUP that often. Especially if you are in “training” mode on all of your paddles. Paddle muscles and more importantly paddle muscle patterns need to rest to come back stronger. If you go out and paddle the same speed or distance all the time guess what the training effect will be? You will become really efficient at that speed or distance and not progress. You will be in a constant plateau. You are ignoring the most important rules of training.

Training RulesS.A.I.D. Specific Adaptations to Imposed Demands- You have to train fast to be fast.
Progression- using the training variables of time, intensity, volume, and duration to continually improve performance.
Periodization- Being planned and specific with your workouts and phases so that you may peak at your most important races and prevent plateaus.

Sample Interval Plan and DefinitionsBelow is a sample 4 week interval plan applying the concepts from above.

HIT Interval Explanation (HIT High Intensity Training) 10X 1:1 Means performing 10 sets of a 1 minute sprint followed by 1 minute of a leisurely pace.

Fartlek- is not just fun to say, but means speed play in Swedish. 5X 5:1 Means 5 sets of paddling 5 minutes near tempo and then sprinting for 1 minute. It’s not quite as intense as HIT intervals, but is a great way to break up a paddle and still gain the endurance benefits of intervals.

LSD (Long Slow Distance) - These are mileage days. I still would perform these close to race speeds, but the goal is the training variable of duration in the form of distance. It is important to progress and latter down when building up mileage)

1 Mile Sprints AFAP (As Fast As Possible) - Many of the top riders use this interval to gauge their speed. I recommend adding a 3 minute rest after each mile to gain complete rest and allow your heart rate to become more manageable. Remember the point is to train fast to be fast so adding in the break actually helps you perform at higher speeds)

Week 1Paddle 1 Intervals- 5 min tempo warm up -> 10 X 1:1 intervals-> 10 min tempo
Paddle 2 Fartlek - 5 min tempo warm up-> 5 X 5:1 fartlek intervals -> 10 mins at tempo
Paddle 3 LSD- 6 miles AFAP

Week 2Paddle 1 Intervals- 5 min tempo warm up-> 8 X 2:1 intervals-> 10 min tempo paddle
Paddle 2 1 Mile Sprints- 1 Mile AFAP-> 3min recovery (repeat for 4 miles)
Paddle 3 LSD- 7 Miles

Week 3Paddle 1 Intervals- 5 min tempo warm up -> 6 X 3:1 intervals-> 10 min tempo paddle
Paddle 2 Fartlek intervals- 6 X 4:1 fartlek intervals -> 10 min tempo
Paddle 3 LSD- 6 miles AFAP

Week 4Paddle 1 Intervals- 5 min tempo warm up-> 12 X 1:1 intervals-> 10 min tempo paddle
Paddle 2 1 Mile Sprints- 1 Mile AFAP-> 3min recovery (repeat for 4 miles)
Paddle 3 LSD- 8 Miles

Resources and other linksAbout.com does a wonderful job simplifying the science and giving some advanced interval info
http://sportsmedicine.about.com/od/tipsandtricks/a/Intervals.htm

Karen Mirlenbrink the bay area SUPilates expert organized a lot of the great info on intervals in her blog.
http://suppaddleboard.com/blog/?p=101

Please direct questions tohttp://www.facebook.com/SUPracetraining
or supracetraining@gmail.com

Interval Training for SUP Smarter Not Harder

Interval Training for SUP Smarter Not Harder

By Garrett McCoy

CSCS, PES, CPT, Yoga-fit 1, PT Manager at Harbour Island Athletic Club

Support: YOLO board, Stand Up Fitness, Victory Kore Dry, Revitalabs

Author: http://suptraining.blogspot.com/

Facebook: http://www.facebook.com/#!/SUPracetraining

Interval training is a hot topic in the SUP community and there are several different theories out there. My aim is to simplify the topic and give you an applicable plan a beginning paddler or an elite racer can benefit from.

What is Interval Training

Interval training is a combination of high energy expenditure with planned periods of slower speeds and or rest. This training style has been scientifically proven to increase speed due to it’s effectiveness in training the body to buffer lactic acid. Lactic acid is an exercise waste product that causes the “burning feeling” or fatigue. The more efficient your body becomes at working near your lactate threshold the longer and harder you can perform before fatigue. Although often viewed as “speed training” or anaerobic, interval training is also very effective in increasing aerobic capacity and overall endurance. Interval training produces a chart of hills and valleys like the picture below. Imagine how your heart rate will rise with the work portion and crash with the rest period. Your heart rate will follow a similar pattern. The fitter you become the more quickly your heart rate will return to a more manageable heart rate. The peaks and valley effect keeps your body “guessing” so that it will burn more calories and your cardiovascular system will become more efficient. Overall this will burn more calories, increase speed, and increase endurance all with less total time on the water.

Smarter Not Harder

I have to chuckle when I hear about runners who run five to 6 days a week. Think about the constant pounding to their joints. It’s only a matter of time before overuse injuries kick in. Guess what? The same thing happens with SUP. I understand the stoke, but it’s just as silly to SUP that often. Especially if you are in “training” mode on all of your paddles. Paddle muscles and more importantly paddle muscle patterns need to rest to come back stronger. If you go out and paddle the same speed or distance all the time guess what the training effect will be? You will become really efficient at that speed or distance and not progress. You will be in a constant plateau. You are ignoring the most important rules of training.

 

 

Training Rules

S.A.I.D. Specific Adaptations to Imposed Demands- You have to train fast to be fast.  

Progression- using the training variables of time, intensity, volume, and duration to continually improve performance.

Periodization- Being planned and specific with your workouts and phases so that you may peak at your most important races and prevent plateaus.

Sample Interval Plan and Definitions

Below is a sample 4 week interval plan applying the concepts from above. I never do training paddles two days in a row. I follow a schedule of Tuesday, Thursday, and Saturday. I do plenty of other cross training, but I believe in letting SUP muscles and patterns recover so that I may maximize each training session. Smarter not harder. The goal is a balanced routine so that I may continue to progress.

HIT Interval Explanation (HIT High Intensity Training) 10X 1:1 Means performing 10 sets of a 1 minute sprint followed by 1 minute of a leisurely pace.

Fartlek- is not just fun to say, but means speed play in Swedish. 5X 5:1 Means 5 sets of paddling 5 minutes near tempo and then sprinting for 1 minute. It’s not quite as intense as HIT intervals, but is a great way to break up a paddle and still gain the endurance benefits of intervals.

LSD (Long Slow Distance) - These are mileage days. I still would perform these close to race speeds, but the goal is the training variable of duration in the form of distance. It is important to progress and latter down when building up mileage)

1 Mile Sprints AFAP (As Fast As Possible) - Many of the top riders use this interval to gauge their speed. I recommend adding a 3 minute rest after each mile to gain complete rest and allow your heart rate to become more manageable. Remember the point is to train fast to be fast so adding in the break actually helps you perform at higher speeds).

Tempo- Is a fast yet comfortable pace that you can maintain ideal form. I use temp paddling to warm up and cool down. This is a perfect speed to think about "stroke" thoughts and form.

Week 1

Paddle 1 Intervals- 5 min tempo warm up -> 10 X 1:1 intervals-> 10 min tempo

Paddle 2 Fartlek  - 5 min tempo warm up-> 5 X 5:1 fartlek intervals -> 10 mins at tempo

Paddle 3 LSD- 6 miles AFAP

Week 2

Paddle 1 Intervals- 5 min tempo warm up-> 8 X 2:1 intervals-> 10 min tempo paddle

Paddle 2 1 Mile Sprints- 1 Mile AFAP-> 3min recovery (repeat for 4 miles)

Paddle 3 LSD- 7 Miles

Week 3

Paddle 1 Intervals- 5 min tempo warm up -> 6 X 3:1 intervals-> 10 min tempo paddle

Paddle 2 Fartlek intervals- 6 X 4:1 fartlek intervals -> 10 min tempo

Paddle 3 LSD- 6 miles AFAP

Week 4

Paddle 1 Intervals- 5 min tempo warm up-> 12 X 1:1 intervals-> 10 min tempo paddle

Paddle 2 1 Mile Sprints- 1 Mile AFAP-> 3min recovery (repeat for 4 miles)

Paddle 3 LSD- 8 Miles

Resources and other links

About.com does a wonderful job simplifying the science and giving some advanced interval info

http://sportsmedicine.about.com/od/tipsandtricks/a/Intervals.htm

 

Karen Mirlenbrink the bay area SUPilates expert organized a lot of the great info on intervals in her blog.

http://suppaddleboard.com/blog/?p=101

Please direct questions  to

http://www.facebook.com/#!/SUPracetraining

or supracetraining@gmail.com

4/5/11 Run Intervals, Yoga

Tuesday 4/5/11
The weather is interfering with my training paddle again today! Lightning and strong winds made it impossible to paddle during my window of opportunity so it was on to plan b. My shoulder has still been a little tweaked so maybe someone is trying to tell me to take a rest.

Fighting Weight 204- (been stalled out for almost a week now, but I'm not too worried about it. I have been taking creatine which causes you to retain water weight)
Goal Weight 195 by 5/14 for Key West Race

Goal
SUP Intervals- rained out

Plan B
Run Intervals
Yoga

Workout Summary
Instead of trying to mimic the muscles and energy systems of SUP I wanted to take a little shake up and let my shoulder recover.

Run Summary
5 min jog at 6mph
5 X 2:1 intervals at 9 mph
Basketball shot cool down

I felt great on the run. 9 mph actually felt comfortable. I was very surprised with how quickly my HR recovered during intervals. That's part of the purpose of intervals, to control the spikes and return to lower HR. The fitter you are the faster they fall. This made me want to pat myself on my back.

Yoga
The yoga classes at our gym are great, but are never available in my down times. I went to a South Tampa studio on Platt street called Yogani. http://www.yogani.com/ I took their lunch time class. Here is the description "This class is one hour 15 minutes, one set of Bikram with a vinyasa in between. A beautifully rounded practice for those with a limited time at lunch but looking to get warm and work deeply into hips, shoulders with a glorious finishing sequence" Sounded great to me. I haven't done too much hot yoga so I was glad the class room was warm and not hot. I felt like 10 million dollars afterwards. The class truly energized me. I left for work at 4:40 and didn't get home till 6. This class gave me the energy and mind set to make it through the day. If you aren't a yogi, I suggest you try it. Mobility and core strength is a paddlers friend. Who couldn't benefit from being more relaxed and flexible. Chi is harnessed. I will be back.

4/4/11 EET Power workout

Happy Monday

“ The potential of the average person is like am huge ocean unsailed, a new continent unexplored, a world of possibilities waiting to be released and channeled toward some great good.” Brian Tracy

People dread Monday's. I embrace them. It's a chance to start a new and move closer towards my potential. Get your minds right.

GOAL

EET Power Workout

Possible SUP sprints (thunder storms in forecast for Tuesday)

Workout Summary

One of the privileges of being a Personal Training Manager is that you can have new trainer's train you. My newest teammate Larissa coached me through my drawn up workout. Thank you Larissa for keeping me on task. We all need a coach and preform better with a set of eyes on us. This is week 3 of the EET Power phase. I am feeling a little more explosive and my strength is going up on cleans and other Olympic lifts. My left shoulder is still a little tweaked, but isn't affecting me that much.

Dynamic Warm Up (Larissa's lead) she made me do a suicide the end of the warm up. That's just cruel.

Core Block-

KB Triangles

Plank (reach & rotation) Was surprised how hard this was. Loved it. good choice Larissa

MB Sit ups- always fun to throw Medicine balls around

3 sets of each block with approx 1 minute rests between blocks

Block 1

Cleans (155 X 5)

DB Jump Squat and Press (1 vertical 2 lateral 3 transverse) 10 reps

Block 2

Towel Pullups (good for grip, much harder) X 5

Lat Pulls (light and fast, it's all about speed) X 10

Block 3

DB Incline Press 85's X 5

Lateral Plyo Pushups BW X10

Block 4

Low Row (75's X 5) X5

FM Lawn mowers X 10

Block 5

FM Cable Press

FM Twist punch press

Overall a great workout. Having Larissa there made me work about 15% harder than I would have solo. This was a good mix of traditional meat head moves with a modern 3d approach. My entire body is pretty spent.

SUP

I was toast from my 11 he work day and I wasn't up for a down winder with winds about 20mph. Looks like the forecast has the storm pushing out in the early afternoon. I'll try to get some sprint intervals in on Tuesday around sunset.



4/3/11 Training Journal Sunset Paddle

It was my turn to do my weekend shift at work. So I opened the club bright early. Just what I needed after staying out late at The Hip Abduction show in St. Pete. I stopped by the Paddle Fit certification on my way home. It is an amazing site to see 20 boards on the water at one time not at a race. Brody Welte is doing an amazing job getting people qualified to spread the SUP stoke. Which reminds me have you seen the Stoke Harvester Logo? It's a guy out of Seattle. Very very cleaver. check him out on facebook.

After watching the Chicago Cubs break my heart and blow a lead in the 9th for what seems like the 10,000th time I took a power nap. Feeling rested I loaded up the boards and Erica and I headed south to Indian Rocks Beach. Close parking = minimum board schlepping and less tourists. The Gulf was flat and glassy. Thank you Jeff comer for loaning me a paddle as I wait on my replacement.
E and I paddled for about 45 mins at a moderate pace. It was very tranquil. I even saw an eagle raw go flying out of the water about 100 yards in front of me. My shoulders were still toasted from my "swim" home on Saturday. Light paddling felt amazing and I threw in a little Yoga as the Sun melted to the sea. Remember It's a great idea to harvest your stoke from time to time. It doesn't always have to be an all out training. There wasn't a cloud in the sky and the post sunset "rainbow" of colors was spectacular. My soul is refreshed.

4/2/11 Stronger Than Carbon Fiber! Beach boot camp

I love Saturday's.
My friends have asked me to start a beach boot camp. The group ,energy, and excitement continues to grow every week.  After beach boot camp 3 SUP buddies joined me in my training paddle. It's so fun spreading the stoke.

Beach Boot Camp

KB's, DB's, MB's and SUP all blended together in a ffunctional core based class. We had 6 peeps in class today including one first time SUP'er, Lisa. We finished the class with a partner relay and my beautiful wife lit everyone up and gave her team a lead that would not be relinquished. Great Job E!

The SUP vibe in the Bay area keeps gaining momentum. I had my class of 6 going on while Brody Welte of Stand Up Fitness taught the Paddle Fit certification next door to a sold out class of 20! Kahuna Kai Adventure Center, also part of Stand UP Fitness had a 6 person lesson going on. My training partners joined up with me after boot camp and between all the groups there were 30 SUP'ers on the small Clearwater Sailing Center Beach!

Training Paddle
Jeff Comer, James Martin, and Matt Fillion and I had a 6 mile paddle planned to the spoil Island about 1 mile north of the memorial causeway. We launched from the Sailing Center Beach and I quickly took the lead. I wanted to be on the beach sipping coconut water before these dudes even got back to the bridge. As I was approaching the memorial causeway I had to pass one more boat channel. Of course 3 large boats came through at the same time and I had to stop and wait for them. They left me in some "washing machine" wake and I got pissed and tried to aggressively accelerate out of my dead stop to avoid falling off when SNAP! and SPLASH. I snapped my Kialoa Nalu in half and went flying in head first! It snapped in the middle of a carbon fiber paddle! I was 1.5 miles from the launch spot and my buddies were a bit back from me. I gathered my shards of paddle and it was time to prone paddle. My training buddies sat and chilled with me for a few minutes before I decided it was best to get my "swim" on. They continued on in the paddle. I was determined to beat them back. I alternated 20 swim strokes to 20 kneeling strokes. I have a new found respect for prone paddlers. My shoulders felt like molten magma. Thank god for the down wind. I couldn't wait to get to Brody and show him the paddle. Brody and the other paddle fitter's couldn't believer where the paddle was broken. I hope Kialoa will replace the paddle it wasn't even 9 months old and broke in flat water. I told him to order me a Quick Blade anyway. Apparently I need a stiffer shaft (that's what she said). I'm debating the 100 or 110 blade. What do you think QB users. My Nalu was 108in, I don't mind the big blade.

Anyway I guess I was still on the water for about 45 mins, about half the time I planned. I'll make it up on Sunday I guess. My training buddies wimped out and only went to the bridge. Come on guys step it up! The board was on my truck when you made it back.

SUP Community
I ran in to Chase from Water Monkey and Mike from Urban Kai while we watched the Hip Abduction SUP paddler Pat Klemawsihs's band. It was an all around great day for the SUP community in the Bay minus the paddle of course. check out thehipabduction.com. Amazing music. If you have seen my Youtube videos it's their music.