OC Training Plan for Our Endless "Off-Season"

Now that we are well into year two of living in a global pandemic, many of us have had to postpone some of our big race goals. While some races are still being held around the world, many of us have had to resort to maintenance fitness instead.  Yet, it’s never been a better time to get out on our OC1s or OC2s!     

 

From Coach Tyson Kubo, here is a 4-day per week workout program for maintenance of paddle fitness during this (seemingly endless!) off-season.  The first 3 weeks are the same in order to improve upon your developed fitness adaptations and decrease risk of injury over time.  In the 4th week, the interval times are decreased by 25-30% in order to improve sprint performance by increasing the recovery period.  The intensity levels and rest intervals remain the same each week.  These workouts aren’t meant to peak you for anything in particular; they are for light fitness and maintenance. Even still, treat your off days like your training days. Off means off. Rest is just as important in a successful training regimen as training itself.  Work hard to stay in the correct zones or efforts and not go too hard or too easy. Stick to the program. As a reminder, you can refer to THIS article re: Training Zones. 

 

Maintenance Fitness Program for Paddlers

 

Week 1 – Week 3:   

 

Day 1: 1.5 hours at Level 2  

 

Day 2:  5 x (6min @ Level 3, 3 min @ Level 2).  Warmup/warm down for 10min. at Level 1 

 

Day 3:  4 x (2min @ Level 4, 3 min @ Level 3, 4 min@ Level 2, 1 min @ Level 1). Warmup/warm down 10min @Level 1 

 

Day 4:  5 x (4 x 30 seconds @ Level 5, 30 seconds @ Rest) with 2 min @ Level 1 between sets.   Warmup/warm down 15 min @ Level 1. 

 

 

Week 4:   

 

Day 1: 1 hour at Level 2  

 

Day 2:  5 x (4 min @ Level 3, 3 min @ Level 2).  Warmup/warm down for 10min. at Level 1.

 

Day 3:  4 x (1 min @ Level 4, 2 min @ Level 3, 4 min @ Level 2, 1 min @ Level 1). Warmup/warm down 10min @ Level 1.

 

Day 4:  5 x (4 x 20 seconds @ Level 5, 30 seconds @ Rest) + 2 min @ Level 1 between each set.   Warmup/warm down 15 min @ Level 1. 

 

 

 

Once you’ve completed your 4-week program, we’ll cross our fingers that there will be a goal race in your future.  A more specified Goal Training Program will be your next step to peak at just the right time.   

 

Now,  1. Find your gear  2.  Meet the challenge   3. Get out on the water. 

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