Beginner Training Guide

Boat Selection: Choose a boat that matches the goal. If the goal is to become the world’s fastest paddler invest in a boat that will be competitive. However, as a beginner it would be recommended to spend 1-2 years in beginner to intermediate boats building balance skills. If the goal is more short term. Pick a boat that you will be able to keep upright. 

Paddle selection: Small is best, learn your fundamentals of technique with a small paddle. Once efficient in technique then look at larger blades. This means you don’t rely on the size of the paddle for stability. Blade size will also depend on what you are training for. Ie sprint or endurance. 

Gym Based sessions: Here is opportunity to do some preparation work for reduce chances of injuries and better paddling mechanics. Check out the Strong paddler training articles for some ideas or become a member to access the full libraries of training sessions you can use. This will give you access to the members resource page.

Land based sessions 

Running, biking, swimming all have value for general endurance. Fitness in the legs is valuable in paddling. However, for most people you are probably already sufficient in these modes of exercise. If you want to improve that paddling quickly getting in that boat as often as possible is key. Kayak ergometry is the best form of land training for obvious reasons. 

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 intensity. (20%) For a beginner this might look like at least 3 long aerobic paddling sessions and 1 sprint session per week.  A boat that is able to be used in multiple locations would be ideal as adventure is a great way to keep things interesting. 

Here is an example of what a training week might look like – Available in the members resource page on sign up

Coaching: Valuable way to improve quickly, both on water and programming 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