Super charge your heart and lungs to paddle FASTER,HARDER and LONGER!

KELLY PADDLINGSurfing loads is one sure fire way to get you fit for the sport we all love, but depending on where you live, surfing loads isn’t an option. You may be a city dweller and only get to the coast on the weekend (or less frequently). Even if your local is a short jog down the road, mother nature doesn’t always comply. So instead of spending these non-surfing bouts at home watching garbage on TV, use the time wisely and get yourself properly conditioned.
We are passionate about the sport, and are fortunate enough to have several surfers training under our watchful eye. Here at Cornwall High Performance we’ve been using science backed conditioning methods for athletes that surf for some time now, and the results of following some very simple guidelines can be monumental not only to your paddling but your ability to recover and go again.
Before we get into the meat and potatoes of how to program your conditioning, let’s take a look at some info on the demands of the sport.
Surfing is a sport characterised by bouts of intermittent exercise varying in intensities, and as we all know can vary in volume i.e. 20 minute heat to 2-5hrs during good wave practice sessions. If you’re a beginner, intermediate or expert you’ll know that upper body activity (paddling) represents the most time demanding activity during surfing, therefore a good base of aerobic fitness will be an important factor to consider in this sport. This however doesn’t mean you will need to do hours upon hours of pounding the treadmill to get your energy system bulletproof, in fact the work periods are fairly low, just enough to spark an adaptation by the body.
The conditioning protocol we use is simple, and is known as maximum aerobic speed (MAS). You will be required to test yourself on your desired piece of equipment (rower, treadmill, bike and pool) to give you a score for a 1500m distance, and this is then specific to you. We then overload the body, just by a small amount to produce an adaptation, and this how you get fitter, and it’s that simple! We have provided a 4 week programme that you can follow, this can be rinsed and repeated by simply re-testing yourself at the end of the 4 weeks to keep you working at the correct intensity and ensuring you are providing the body with enough overload to adapt and keep getting BETTER!
Enough of the science, let’s get into the details of how you can get your cardiovascular system firing on all cylinders. Once you’ve been through our warm up protocol…  (http://cornwallhighperformance.co.uk/2016/03/08/improve-your-movement-strength-and-power-with-this-simple-warm-up-routine/)
You’re ready to test yourself on a modality of your choice, this can be swimming, rowing, running or even on a bike…the choice is yours. The distance you will do is 1500m, the reason?… this is long enough to be considered aerobic, so it’s a true test of your aerobic system. Once you have your score you will need to do some simple calculations:
For example:
Rower: 1500m
Time taken: 6mins 45 secs =387 seconds
To evaluate your Maximum aerobic speed: 1500/387 =3.8m/s (employ same calculation whichever modality you use)
Using a 30/30 protocol (see program table below) multiply 3.8m/s by 30 to set metres covered during work interval. In this case 114 metres.
Now that we have shown you how to calculate your maximum aerobic speed (MAS) we can show you how to effectively program your energy system training that is vital to keep you paddling(predominant activity in surfing).
We’ve put together a once a week MAS training programme based off the sums we showed you earlier in the blog.   Check it out…..

Week 1 (basic)

 

Week 2 Week 3 Week 4 (unload)
Row 114 m in 30 secs

Row easy for 30 secs

Repeat x 6 x 3

Allow 3 mins recovery between sets

 

Row 114 m in 30 secs

Row easy for 30 secs

Repeat x 7 x 3

Allow 3 mins recovery between sets

 

Row 114 m in 30 secs

Row easy for 30 secs

Repeat x 8 x 3

Allow 3 mins recovery between sets

 

Row 114 m in 30 secs

Row easy for 30 secs

Repeat x 4 x 3

Allow 2 mins recovery between sets

 

The above table is just one very simple yet effective system using added volume at the right intensity each week to bring about overload and an adaptation. Depending on your weekly commitments, there is also scope to allow another MAS session with less volume but slightly higher intensity. We plan to cover this in our next blog.
To conclude, yep we all love to surf, but when the weather, work etc is against us this method is super effective to tune up your cardiovascular system. What’s more it’s quick, specific to you and also negates the need for endless hours of cardio…lets save that for the sea!

Happy paddling,

Rob and Sam

CHP

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