Advanced Training Guide

Boat Selection: As an advanced paddler you should be able to handle any boat. Your boat choice will more reflect your experience in various conditions.

Paddle selection: Have options, try and keep to a similar or same shape but having a couple of different sizes to choose from. As an advanced paddler it’s easier to get caught in the bigger is better trap. If you can only afford one paddle make sure the length is suitably adjustable and have conservative size for all conditions.

Gym Based sessions: Reducing risk of injury and technique improvements are always important regardless of your level. Performance wise you may now be comfortable with generic strength exercises. As an advanced paddler look to new exercises to help drive change and challenge yourself. Sometimes doing a gym focused block is a good break from the paddling.  

Signing up as a strong paddler member you will have access to the strength session library to use in your own training. A good progression of sessions to work through are the Paddling Preparation Program then Paddling Performance Strength Program then the Paddling Power Program. (full sessions available after signing up) Start where you feel is a good start for you. Most people will find these valuable starting from the preparation session regardless of your experience. These programs are available on the monthly subscription.

Land based sessions 

As an advanced paddler, running, biking and swimming are useful in the off season and keeps good endurance and strength in the legs. Cross training keeps things fresh and you motivated at the right time of the season for the paddling specific parts of the year.

Paddling sessions: 

A polarized model of training is generally beneficial. Spend the majority of your time paddling at an aerobic pace, (80%) and the rest at a higher sprint or specific intensity. (20%) When closer to race day the training should be more pyramidal. Ie race specific intensities start to become important. 

An example below. What a week looks like for an advanced paddler can be found in the members resource page

Coaching: As an advanced paddler its useful to try new ideas to challenge your training. Coaching can help in many ways at all levels. Both on and off coaching will ensure you have the local knowledge, safety skills, the right gear, and a program that will continue to challenge you so you are always improving. 

Contact ben@strongpaddler.com for some coaching options or sign up into the paid subscription for some guidance