This training program is designed to improve your strength, endurance, and technique for OC1 (one-person outrigger canoe) paddling. The goal is to help you develop the physical and mental stamina needed for high-performance paddling, while ensuring safety and efficiency in variable ocean conditions.
Duration:
12-week program leading up to a key event or race.
Weekly Breakdown:
- 3 Days: OC1 Downwind Paddling (95% effort)
- 2 Days: Strength Training (Gym)
- 1 Day: Active Recovery/Technique Focus
- 1 Day: Rest
Week 1-4: Base Building & Technique Refinement
Focus: Building aerobic base, refining technique, and improving overall endurance.
OC1 Paddling (3 Days/Week):
- Duration: 45-60 minutes per session
- Intensity: 70-80% effort, focusing on form, stroke efficiency, and reading the water
- Key Tips:
- Practice reading currents and swells.
- Keep landmarks in sight during longer paddles.
- Focus on smooth transitions between strokes and maintaining balance.
Strength Training (2 Days/Week):
- Day 1: Upper Body & Core Focus
- Pull-ups: 3 sets of 8-10 reps
- Bench press: 3 sets of 8-10 reps
- Planks: 3 sets of 60 seconds
- Russian twists: 3 sets of 20 reps
- Day 2: Lower Body & Stability
- Squats: 3 sets of 8-12 reps
- Deadlifts: 3 sets of 8 reps
- Lunges: 3 sets of 10 reps per leg
- Stability ball exercises for core
Active Recovery/Technique Day (1 Day):
- Practice on calm water, focusing on stroke mechanics and balance.
- 30-minute light paddle, emphasizing breathing and core activation.
Week 5-8: Power & Speed Development
Focus: Increasing speed, explosive power, and refining downwind technique.
OC1 Paddling (3 Days/Week):
- Duration: 60 minutes per session
- Intensity: 80-95% effort, incorporating intervals (4 minutes hard paddling, 2 minutes recovery)
- Key Tips:
- Incorporate downhill surfing practice in swell, reacting quickly to changes.
- Improve ability to link swells for extended glides.
- Maintain course, and always be aware of surroundings for safety.
Strength Training (2 Days/Week):
- Day 1: Power and Explosiveness
- Medicine ball slams: 3 sets of 10 reps
- Dumbbell rows: 3 sets of 10 reps
- Core: Bicycle crunches (3 sets of 30 reps)
- Day 2: Strength and Balance
- Bulgarian split squats: 3 sets of 10 reps
- Overhead presses: 3 sets of 8 reps
- Balance board exercises for core stability
Active Recovery/Technique Day (1 Day):
- Light paddle, focusing on catching small bumps, and timing strokes with the waves.
Week 9-12: Race Preparation & Final Tuning
Focus: Simulating race conditions, perfecting technique, and mental preparation.
OC1 Paddling (3 Days/Week):
- Duration: 60-90 minutes per session
- Intensity: 90-100% race pace for su’stained intervals (10-15 minutes hard effort, 5 minutes recovery)
- Key Tips:
- Simulate race conditions with longer downwind runs.
- Work on hydration strategies and managing fatigue.
- Always practice safety by staying aware of landmarks and weather conditions.
Strength Training (2 Days/Week):
- Day 1: Strength Maintenance
- Keep the same routine as Week 5-8 but reduce volume to prevent overtraining.
- Day 2: Stability and Mobility
- Focus on functional movements, using lighter weights and more balance exercises.
Active Recovery/Technique Day (1 Day):
- Light paddle to fine-tune form, emphasize breathing, and reinforce mental strategies for race day.
Key Safety Considerations:
- Phone & Extra Paddle: Always carry a phone in a waterproof case, and secure an extra paddle on your Iako.
- Leash: Always wear a leash on your OC1 to stay connected in case of capsizing.
- Weather Awareness: Monitor the conditions before heading out and always have an escape route to shore.
Mental Prep and Strategy:
- Visualize the course and mentally rehearse reactions to changing conditions.
- Practice maintaining focus during fatigue.
- Develop a consistent pre-race routine that includes hydration, gear checks, and warming up.
This program is designed to push your limits safely, with a focus on mastering the ocean, improving power, and preparing mentally for race day. Keep safety at the forefront, stay committed, and enjoy the journey!