PADDLING TIPS | Believe-HK

TRAINING TIPS - PADDLING

Phase 1: Strength & Stability (30% of training time allocation)

Goal: Build a solid foundation to support future training by improving posture, biomechanics muscular balance, and injury resilience.
Tips:
- Focus on core strength to support balance and rotation.
- Strengthen forearms and wrists to maintain grip and prevent injuries.
- Start with moderate weights, proper form, and track progress.
- Target key muscle groups:
  - Pulling (lats, rhomboids, biceps)
  - Pushing (chest, shoulders, triceps)
  - Core
  - Forearms/wrists
Key Workouts:
- Do full-body workouts at home using basic equipment (dumbbells, resistance bands, heavy books, mats).
- Focus on key movements such as rows, presses, push-ups, squats, deadlifts, and core exercises — including Torso Rotations, Woodchoppers, Bent-Over Rows, Bicep Curls, Tricep Extensions, Lat Pull-Downs, Ab Crunches, and Planks.

Phase 2: Cardio (30% of training time allocation)

Goal: Enhance aerobic base and cardiovascular capacity for longer, more efficient paddling sessions.
Tips:
- Aerobic capacity is the ability to sustain moderate-intensity activity over time. It’s the backbone of paddling endurance and helps you maintain a steady pace.
- Cardio fitness improves oxygen delivery and reducing fatigue.
- Track exercise intensity using heart rate or rate of perceived exertion.
- To build aerobic capacity, aim to keep your heart rate between 60-80% of your maximum Heart Rate. Here’s a calculator for finding your max hear rate.
Key Workouts:
- Swimming, jogging, cycling, HIIT, circuit training with paddling drills, jump rope.

Phase 3: Step Recovery/ Progression and Breakthrough (40% of training time allocation)

Goal: Reach your best paddling shape by combining strength, endurance, and speed.
Tips:
- Mix longer paddles with short, powerful bursts to build stamina and strength.
- Train in real conditions (wind, chop, currents) to improve adaptability.
- Do 1–2 challenging workouts per week that push your limits.
- Test gear, hydration, and tapering strategies during training.
- Integrate zone-based pacing and interval sessions using functional threshold pace (FTP). This ensures you're training at race-appropriate intensities and not just “going hard” without purpose.
- Monitor your recovery with resting heart rate and perceived exertion. If you’re not adapting well, shift focus back to aerobic base.

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