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WORKOUTS

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Workout of the week, base work…..enjoy it!

The thing I love about base work is being able to get out on the water and do what I love to do and that is paddle. Sometimes we can get caught up with “the workout” and forget what we love about paddling. For me its the glide! Feeling the glide especially when everything feels like its working together technique, fitness and strength is the true purity of our sport!

Base work is important, bottom line. All those hours of intensity that you put in during the race season have broken down your body and now it is time to build it back up (obviously you need to have rested a bit between race season and build season). Definitely a long time ago, when you talked about base training it was just putting in the distance, now it’s a mistake to avoid harder paddling one or two days a week. For me, base training is to get yourself physiologically, and actually mentally and emotionally, ready to go to the next step, which would be more speed-type work and harder paddling. If you go from regular mileage all the time to all of a sudden, ‘lets get on the intensity,’ you’re more prone to injury, and I don’t think you can get as much out of yourself. That dosent mean that you want to go blow yourself up two times a week, it means that we can adapt intensity into our base training program. This is where it is important to work with a coach that can build you a progressive base training program depending on your goals. We at PEF can do that for you!! Otherwise we will be posting some great base training workouts here for a few weeks that you can follow!

Week 1 base training, do this 2 or 3 times this week if you can find the time!

Warm UP: 20min easy paddling (talking pace), after the first 10min 5x30sec at can’t talk pace within the next 10min

Main Set: 3x20min at can talk but not comfortably pace with 2min rest between 20min pieces. At minute 11 of each piece do 1min of hard paddling and then settle right back into pace.

Cool Down: 10min easy paddling

Note: Its easy to lose focus on technique during the “easy paddling” parts of the workout. DONT DO THAT! STAY FOCUSED!!!! Have fun!

 

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Workout of the Week

Here is a nice speed endurance workout for you, have fun!

WARM UP:

10min general dynamic movement.

10min @ 60% (easy talk pace).

5x30sec sprints with 1min active recovery (easy talk pace) between pieces. Stay in control, no splash at the catch, smooth through the water, pulling yourself to the paddle, not the paddle to you.

MAIN SET:

8 x 4min @ 80% (can’t talk pace) with 2min rest between pieces

COOL DOWN:

10min @ 60% (easy to talk pace)

 

 

Workout of the Week

 

WARM UP: 

10min at easy to talk pace.

5min at hard to talk pace

5min at easy to talk pace

MAIN SET:

Repeat 3 times of…..

10x1min sprints with 1min 30sec of active recovery rest (easy to talk pace), stay in control and build up to speed. If you are hitting top speed 20sec in, you are starting to fast. Build to hit top speed at 45sec and hold for last 15sec. Rapid stroke rate for first 20sec then turn to strength strokes last 40sec. STAY IN CONTROL, DONT PULL BEFORE YOU SET THE BLADE.

COOL DOWN:

20min at easy to talk pace.

LAUGH AND SMILE ALOT!

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Workout of the Week

WARM UP:

10min @ 60% (easy to talk pace) focusing on good technique. Make sure you are setting the blade before you pull and put some rotation in your hips.

10min @ 70% (talking pace) with 5 x 1min @ 90% (cant talk pace) efforts. Dont go crazy on the hard efforts, stay in control.

MAIN SET:

10 x 10min @ 80% (hard to talk pace) with 3min rest between pieces.

COOL DOWN:

10min @ 60% (easy to talk pace) focusing on good technique. Make sure you are setting the blade before you pull and find that hip rotation.

Work out of the Week.

Working on endurance.

WARM UP:

10min @ easy to talk pace – focusing on setting the blade before pulling

10min with 5x1min cant talk pace – sprinting (stay in control)

MAIN SET:

1x20min @ hard to talk pace

1x20min @ talking pace

Rest 3min

1x20min @ hard to talk pace

1x20min @ talking pace

Rest 3min

COOL DOWN:

10min @ easy to talk pace

 

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First #moondunes #waterman #workout of the season #done #404basecamp #barkboards #qbpaddles ▪️ ▪️ ▪️ ▪️ ▪️ ▪️ #mauijim #teamtahoewaterman #tahoewaterman #watermanslanding #paddler #paddleeverything #standuppaddle #pronezone #laketahoe #gotahoenorth #apple #iphone #photo #training #fitaid
This kid played so hard he made himself sick and slept all the way home from Santa Cruz. Lucky to be his dad #loveyou #jaxiboy thanks for being my wing man this weekend at the @jay_race happy Father’s Day!
#tbt #throwbackthursday #jaxiboy crushing single track on his @iamspecialized_mtb from @pacostruckee so rad to watch this kid figure things out and love it! @gopro ▪️ ▪️ ▪️ ▪️ ▪️ #goprohero5 #sugarpinepoint #mountainbike #funinthesun #ride #bike #singletrack #ridedirt #specializedmtb
Picked up some new slippers from @watermanslanding love the new @freewaters_footwear #supremedude and what #freewaters does to help those in need of #water head over to #watermanslanding check out the styles and help the #cleanwater #movement
15 miles of #funinthesun! The wind was the most intense I have ever been in on Tahoe. At times I was nervous of dropping into some of the bumps. The wind was pushing out of Blackwood Canyon from the South West gusting over 30mph but mixing with a South that was building over a longer fetch with consistent 20+ winds and producing bigger bombs. The mix of the two directions made for some challenging conditions. At one point in the middle of the lake the wind went away And there were just massive rolling waves going to fast to paddling into. It was super weird but beautiful at the same time. Luckily the gusts started coming again giving me some smaller bumps to gain speed to drop into the bigger bumps. Probably one of the best downwinders I’ve had on Tahoe but always on edge during the early season when the water temps are still in the low 50’s.....full video in my profile. @puakeadesigns #puakeadesigns #puakeateamrider #kahelepro #oc1 and @qbpaddles #qbpaddles ▪️ ▪️ ▪️ @vaikobi #vaikobi @officialmauijim #mauijim @tahoewaterman #tahoewaterman @watermanslanding #watermanslanding #watercolor #bigblue #downwind #downwindlaketahoe #laketahoe #laketahoedownwind #paddling #outrigger #canoe
Had to go for round 2 and take the @epickayaks #v10 out for some fun! It was my first time in good bumps on the Surfski and I was a bit nervous. The wind wasn’t blowing as hard but there was big bumps rolling through and the ski being a faster vessel was key in picking up enough speed to drop in the bombs! Looking forward to #practicing more on the ski and dialing it in! ▪️ ▪️ ▪️ ▪️ @vaikobi #vaikobi @officialmauijim #mauijim @tahoewaterman #tahoewaterman #teamtahoewaterman @watermanslanding #watermanslanding #downwind #downwindtahoe #surfski #surfskilife #gotahoenorth #paddleeverything #paddler #paddling #funinthesun
This was 5 mins into a 2hr paddle....nothing better than sharing bumps with friends especially going 10mph and just chatting away! Full video coming soon... #puakeadesigns #qbpaddles #mauijim #tahoewaterman #watermanslanding #downwind #downwindtahoe #oc1 #kahelepro #paddling #gotahoenorth @puakeadesigns @qbpaddles @officialmauijim @vaikobi
Lookin forward to more of this tomorrow as the the #laketahoe #wind #gods are sending us an epic! #downwind #downwindtahoe #puakeadesigns #qbpaddles #mauijim #hiballenergy #tahoewaterman #watermanslanding
Come to @watermanslanding and get out on the water with one of our many paddle crafts! #imwaiting #standuppaddle #outrigger #surfski #pronezone #paddleeverything #laketahoe #watermanslanding #tahoewaterman #paddleboarding #gotahoenorth
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