Music makes the world go round and it makes me paddle faster! Let’s face it, training at high speed anything takes a little motivating and maybe some groovy tunes will help you paddle faster too and keep your stand up paddle training sessions more focused and gratifying. Gear review below.
photo credit Darrell Wong All Rights Reserved
Whether you’re training for long distance courses, or adding time or additional miles to your current training regime and you’re a recreational paddler, those long hard miles with some tunes to make you smile through the pain and increase your pace could be just the trick for you. I want to share with you here how to enhance your SUP training so it’s more structured and enjoyable with music.
Like any kind of training I do, I treat my stand up paddle training sessions like a session in my studio or on the beach. I have a plan usually with a goal in mind; I’m well hydrated and fueled ( solid breakfast ) and have my rock’n play list that puts a smile on my face. I have a variety of artists that I’ve selected that actually help me control my interval spreads.
Tip: Don’t play the music too loud for you’ll want to make sure barges or cruise ships or other paddlers have you in sight and you know they are there.
For example, plan: 5 miles flat water intervals Kahului Harbor. There may be side chop or head winds. First, I warm up to (2) two mellow grooves, then I know after my 6-7 minute paddle which is about how long these two songs will be in total; the next song is going to have a faster tempo so I’ll increase my paddling tempo a one notch up.
In this warm up mode to medium tempo paddling speed, my stroke distance is of average length with a decent reach and my breath is steady as I begin to prepare my mental state for the next song.
Then full on heavy guitar, full throttle song like Renegades of Funk by Rage Against the Machine, reaching and digging with everything I’ve got! Yeah! Now here my stroke distance changes, my brain state shifts and I’m finding my deepest power in my obliques to share the load and power.
I’ll break it down. So that full throttle song is 4:34 minutes, too long to maintain a true state of and normal anaerobic threshold, so I give it 1 minute, then don’t cool down fully but bring down my pace, lengthen my stroke for the rest of the song. I’m still focused, head down and keeping my form in hopefully consistent from left and right side of board. I know this is temporary. I drink a sip of water from my hydration pack and get ready.
Get lost in the music and pretend you’re on stage jamming with your rock heroes. I do. I get the bobbing back and forth on my board at times, and I’m known to do a little air paddle guitar. It’s a well earned break and breaks up the laps and miles. I don’t care if anyone is laughing at me, I’m having the most fun!
Back to business as the next song is coming and I know it’s a really good one. This may be too much for most, but for me, Mudshovel by Staind. Buckle up, song length 4: 42, I’m ready man. Bass thump’n as I prep my brain again for my next bout of madness. I’m focused on my smooth entry of paddle, feeling my the strength deep within, watching the water flicker off the blade, and just as the the hair flipping part starts, bam!
I’m digging in, stroke distance is shorter and now my focus is a good 45 seconds to one minute. I want to perform strong and hard but with good form from right to left. Sometimes I’ll count 15-20 strokes each side within that interval bout. My cadence or tempo is fast. Some people like to count or average so many strokes in total for each minute. Whatever helps you have a successful training session is good.
Five miles of this is quite a workout for me. If I need to adjust my sprints or bouts of effort, it’s easy to do. Maybe I’ll just find a nice medium tempo stroke rhythm or fast forward to a song that let’s my body rest, but not fully recover. I’d rather complete my five miles then have to quit early.
If I feel my energy crashing, I’m prepared. I’ve got packed in my hydration pack, a quick delicious shot of Chocolate Haze, Pocket Fuel Naturals and follow up with a nice sip of water. I’ve got maybe a mile to go and I’ll simply keep this music program going.
I like to do this if possible, 1-2 times per week if my schedule allows. I often will pre mix my playlist so I don’t get tired of the songs therefore reducing the quality of my workout. Experiment a bit on your song selection or try and find songs that you can make specifically for an interval paddling training like I have.
For beginners or those just discovering the health benefits of interval training on a stand up paddle board, go out of the gate a bit slower. You can also wear a heart rate monitor if that helps too. Start your intervals after a thorough warm up and maybe increase your heart rate or effort to 85% of your max heart rate for 15 seconds or 3o seconds. Bring your effort down to about 70-75% and slow your paddling down, lengthen your stroke.
Always have a goal, whether it’s distance or time. Make sure your paddle is the correct length so you won’t suffer unnecessary back pain or discomfort. You may want to try different board lengths too. For example if you currently ride a 10’6″ Naish Nalu, that’s cool it’s a great board! Maybe try something different like a 12’6″ or 14ft Naish Glide, your world will change! Yes, I’m biased and I know what I’m talking about.
So in review, music added to your own stand up paddle training session can make a huge difference in you enjoying your training session and it can actually help you increase your mileage and decrease your time. Get to know your heart and lung capacity and stress yourself accordingly. Make sure you are in good physical health and have clearance from your physician.
If you’re ever on Maui and want to train with me on or off the water, contact me through this website. I can help you with your stroke and speed and everything in-between. I offer in studio and on the water instruction, but be sure to contact me in advance.
I’d love to hear what you like to listen to when you train. Drop us a note here.
Aloha and mahalo,
Suzie Cooney, CPT
Owner of Suzie Trains Maui, LLC There’s also more at https://suzietrainsmaui.com/blog
Naish SUP Team Rider
