Paddlers – Why you need to train like a cyclist

Training hours logged in kayaking are generally much lower than in cycling. While both sports allow for long training sessions, let’s examine the differences.

Typical Training Hours for Cyclists

• Amateur cyclists: 8-12 hours per week
• Competitive cyclists: 12-18 hours per week
• Elite/pro cyclists: 20-30+ hours per week

Cyclists log high volumes because:

• Cycling is non-weight-bearing, reducing injury risk and allowing for longer sessions. The same applies to paddling with the right setup and equipment.
• More volume improves aerobic efficiency, a key factor in endurance events. This is just as relevant for paddling.
• Training follows a polarized model, with lots of easy miles and some high-intensity work—again, similar to paddling.

Why Paddlers Train Less

Most paddlers train far less than cyclists, typically 4-8 hours per week. However, endurance events demand higher paddling volumes to achieve similar aerobic conditioning. Several barriers prevent paddlers from training more:

• Logistics: Unlike cycling, where you can ride straight from your garage, paddling often requires driving to a waterway.
• Equipment transport: Kayaks and skis need to be moved and stored.
• Discomfort and slow progress: Many find paddling uncomfortable or frustrating due to an initial lack of efficiency.
• Long learning curve: Without frequent practice, progress is slow.
• Limited indoor options: Kayak ergometers are less common and often overlooked.

Breaking Down These Barriers

• Store your equipment near your paddling spot or join a club with easy access.
• Choose a versatile boat that allows you to paddle in different locations check out this post on using a ski down a grade to river – I suggest having a surf ski.
• Invest in a boat that suits your skill level and conditions and facilitates more paddling.
• Get professional coaching to set up your technique properly and get the right advice on gear.
• Adjust expectations it can take 12-24 months to become a “paddler”. Embrace the learning curve (yes, that might mean some swimming!).
• Use a kayak ergometer just like cycling, paddling indoors is an effective training tool. Invest in one or find a club with a working ergo setup.

How Much Training Should You Be Doing?

Check out the Training Guides page for structured plans covering beginner, intermediate, and advanced levels. Progressing through these will help you build the endurance needed for paddling success.