Do heaps of longer paddles weeks out from the race taper down before race to feel fresh. Interval work would be good to mix it up. Training would be tailored to each race eg a 50k distance race would be different to a BOP style event. Cross training running, swimming and cycling cannot hurt.

Carbs before, energy during and protein after to grossly simplify the diet. All with lots of fluid, not beer unfortunately.

From Starboard's website, maybe some ideas here...

http://www.star-board-sup.com/2011/news/read.php?post_name=6-paddleboarding-mistakes-avoid

6 Paddleboarding Mistakes To Avoid
OCTOBER 29, 2010 | BY BENTON JONES |
Effort, discipline, motivation, will-power, time, all of these are what you've been burning in training. But what mistakes are costing you results? It's going to be alright.
Getting on your paddleboard is the first step towards achieving results, but it's not the only one. The steps you follow before, during, and after your paddle can be the difference between winning and losing.
Jeff Bell, C.S.C.S. is quoted as saying "Your personal habits, your social life, even which exercises you choose to do can take away from what you're trying to build," Looking towards experts in the field of paddleboarding and physiology we have the right advice to take your paddling to a whole other level.
It's a good time to eradicate these mistakes and get back on your board with a new game plan.


BACK TO BASICS

Paddleboards are really very easy for a beginner to get going on, just grab the paddle and go. The only problem is that there is an ample amount of beginner paddlers that began without proper instruction. Because of this many people picked up some nasty habits from the beginning. Whether they began with dramatically elongated paddle strokes, or leveraging their body in awkward positions on choppy water, or just plain sloppy riding technique. Basic moves such as paddling and dynamic turns will bring you back to the basics that prevent injury during those extremely crucial moments.
Of course you need variation, but don't abandon basic moves in favor of sloppy intermediate style.
Solution: First, go out there with a plan figure out a routine that works for you and crank it up a notch every time you hit the water. Second, grab a friend, grab a camera and record your session and watch for the problem spots. From there you have all the ammunition to bring yourself to the next level.


TOO MUCH, TOO SOON

One of the biggest ways paddlers are burning themselves out during training is too much, too soon. Muscles naturally need 24-48 hours of rest to restore from the stresses placed on them during intense exercise. Bell is quoted as saying that "Engaging in extra activity also makes your body more likely to use any excess calories it has for fuel, and not for rebuilding itself,"
Solution: Restore your muscles where it matters most and take the time necessary to rest up. Can't miss a paddle? During your next session, ease up on the muscles you use most in your extra activity so they have more time to recover.


YOUR POISONOUS PALS SMOKING AND DRINKING

I don't have to give you the laundry list of reasons to not smoke, just type it into Google. But beyond that a lot of people don't realize that this is reducing their muscle mass and capacity for long duration exercises.
Recently Scott Swartzwelder, Ph.D. from Duke University published a report stating "Smoking places carbon monoxide in your system, which prevents your muscles from getting as much oxygen to use for energy, The less oxygen your muscles have to draw from, the less efficient they are at contracting, which can limit their capacity for work."
And then there is always Alcohol it covers your abs with a layer of lard and most certainly interferes with the hormones that play a part in building them. Swartzwelder makes it painfully clear that alcohol messes with more than just your ability to balance in this quote "Drinking alcohol on a regular basis can also keep your testosterone levels lower than usual and decrease muscle mass."
Solution: It's obvious step 1. Quit smoking alread, and no worries, if you get in at least 4 30 minute paddles a week you won't be adding any extra pounds on. These paddles will also boost your positivity and diminish the need to smoke. When possible try out drinking a moderate amount (technically speaking 2 drinks or less a day and no, these do not roll over). This will not harm testosterone levels and can actually improve your cardiovascular health, he says.


STARVING YOURSELF

I know you're trying to look good on the beach but you need to eat straight away after your workout. Basically what's happening is that after a long paddle surf your body is looking to begin converting glucose into glycogen so your muscles can repair themselves and grow. John Ivy, Ph.D., "If you don't eat after exercise, your body breaks down muscle into amino acids to convert into glucose."
Solution: Immediately after a paddle, grab a high-carbohydrate meal (beer)-and don't forget the protein (cheese and jerky). Follow the Journal of Strength and Conditioning Research, they found that a "four-to-one carbohydrate-to-protein ratio can provide 128 percent greater muscle-glycogen storage than a high-carbohydrate drink alone."


IT'S TIME FOR BED

Why is it that 10 minutes of sleep matters so much more in the morning than that extra rerun of The Wire did the night before? When you don't sleep enough, your muscles don't recover. When you work out and don't have enough sleep the level of intensity is far below what you even realize even though you feel like you're putting in your best effort what this means it that your muscles are not receiving enough stress to grow.
Solution: Stop wrecking your sleep patterns on the weekend, 7 days a week (that includes weekends) keep to your schedule. Avoid caffeine and if your schedule allows no exercise for 4 hours before bedtime.


QUENCH YOUR THIRST

The rule of thumb is about a gram of protein for every 2.2 pounds of body weight. The body in turn builds and repairs muscles and uses the protein for energy, removing the nitrogen component of the molecule and turning it into glucose. This process takes a fair amount of water.
Solution: Drink your 8-10 glasses of water a day and divide your protein out throughout the day. Keep track of it, you're probably drinking less than you think.

Put Kristi on a plane upto QLD over the school holidays ...... in the hands of the little master Jacko ...... and your'll be fit as bro!!!!!!!!!!!!

Boylos

Simmondo you are the biggest grom,

And yes more Corio runs are in order and a South Channel Fort run dont forget!!!!!

Phill.

Night Before: 6-12 beer's and a Kebab

Race Day
Pancakes and a Coffee

Race
Gatorade/Powerade 2 litres

Finish up with a Meat Pie and few beers

working ok so far, but might have to mix it up before W.A and Hawaii

paddle with people that are better and fitter than yourself

that's not too hard where i live

boylos said...



Put Kristi on a plane upto QLD over the school holidays ...... in the hands of the little master Jacko ...... and your'll be fit as bro!!!!!!!!!!!!

Boylos

here here

camo hosk said...

Hey Phill,
I'd say doing as many events as possible during the race season is the best way to improve fitness and technique.Hard to match the intensity during competition when compared to training.Paddle similar distance to whatever the upcoming race is.Regular racing keeps the motivation high during training rather than slogging it out for an event a long way off.
Plenty of rest in between for the older crew,time to recover is a good thing and for the younger ones more frequent exercise can be handled.
As for nutrition limit the sugar/fatty foods as much as possible and then take the sports drinks/supplements if required during/after training/racing when the body will absorb them rather than before or when not exercising as I reckon they just go out the other end at these times,

Good Luck.

P.S how's the CD coming along.

Ha ha CD is done, I wil send you some images PM me your email please

Ok my 2 cents,

Here is a pic for great body fuel, this is basically my 9 - 5 food & what i need to eat to keep myself getting up at 4:30 every day to train.



Not mention about 4 litres of water i now drink everyday.

And yep to train harder you need to surround yourself with people better then yourself, otherwise you become lazy. It's the truth!

Get up and go paddling even if it feels like the last thing you want to do, if you don't you lose your paddle fitness and heart.

Mix your training up, here is what i do over 7 days,

Monday 4:30 Paddle training until about 6ish with our fitness group. Pretty high intensity to very high.

Tuesday 4:30 Run about 1 billion stairs!! Then go paddling!! It amazing how much you need your legs to be strong and work.

Wednesday, same as monday but more circuit paddle training.

Thursday 4:30 Hill running morning!! This kills me!!! Then go paddling or swimming in the ocean.

Friday, same as monday & wednesday

Saturday 4:30, 2 hours non stop medium intensity distance paddling. Great way to bulid endurance and work on different stroke techs.

Sunday day off but maybe surf or in's / out's.

Repeat all of above everyweek and see if you improve.

Remember you need to paddle with people better then you.

This training changes when Molokai gets closer.
XXX angie

Simondo said...

The brown baggy on the left... Is that a big bag of extra strong hash, or raisins ?
Just kidding !! But what is it?

Prunes LOL

I joined an outrigging club.
It has improved my paddle technique, encourages you train even when you sometimes don't feel like it, great being involved in team sport, more regular racing than sup.
Highly recommend it.

Hi Angie

Sorry but I have to ask, do you think you might be over doing it a bit?

Six hard training days a week with 4:30 am starts every day?

I would be worried about over training and not getting enough sleep to properly recover from the hard days.

Cheers

Hi Angie,
Do you guys take pre, during, and post training supplements?
Such as carb shots or glucogen for during, protein supplements for recovery etc.

Ang is in bed at 7pm so we still get a good sleep!! there are times when we might not train as hard and focus more on technique and i guess its about knowing your limits. We change things around quite alot just so we never get bored and we keep it fun which is a big thing.

I feel i could train more at times and less at others so it's just about learning what your body wants and can take.

Jacko

Gorgo said...

Hi Angie

Sorry but I have to ask, do you think you might be over doing it a bit?

Six hard training days a week with 4:30 am starts every day?

I would be worried about over training and not getting enough sleep to properly recover from the hard days.

Cheers

camo hosk said...

AndySup said...

Night Before: 6-12 beer's and a Kebab

Race Day
Pancakes and a Coffee

Race
Gatorade/Powerade 2 litres

Finish up with a Meat Pie and few beers

working ok so far, but might have to mix it up before W.A and Hawaii

Yer, stop training with "Tha Dogman" , Andy.

haha

andy you forgot to mention the 10 bucket bongs on the hour every hour

yewwwwwww