Paddle Healthy: Winter Workouts With Shane Perrin Part 1

Over the past three years, Shane Perrin has been racking up first place finishes in SUP endurance river paddling, becoming the first SUP athlete to finish the Missouri American Water 340 (MR340), the Texas Water Safari (264 miles and billed as “the world’s toughest water race”) and La Ruta Maya, a 170-mile, four-day slog through the Belize jungle. To get his body ready for such grueling events, Perrin didn’t exactly sit around eating giant helpings of turkey and stuffing over the holidays, although winter showed up in his native St. Louis and consigned his racing boards to the garage for a couple of months.

Photo: SUS™/

Photo: SUS™/

Instead, the Pau Hana team rider put himself through rigorous land workouts designed to increase strength, power and endurance. In this Paddle Healthy workout, we’ll explore the new toy Perrin has been using to stay paddle-ready while the Missouri River is prohibitively cold.

“Working 40 hours a week, then coming home to a 3-year-old, 8-month-old, wife, and grumpy 13-year-old Siberian Husky doesn’t always leave a lot of time for working out,” Perrin says.
To make the most of his limited winter off-the-water training, Perrin combines weights, erging and a new tool he recently discovered. Different than “land paddling”, which has been around for a while but doesn’t mimic an SUP action, the Stand Up Spike™ (SUS™) has a durable carbide tip at the end of a carbon shaft, which the rider uses to propel the modified longboard. Perrin breaks down the simple technique for getting going with the SUS:
1. Raise the spike, come straight down and connect to the pavement just at your rear heel.
2. Push the spike back until the top of it is at your thigh.
3. Take several strokes and then repeat on the other side.

Photo: SUS™/

Photo: SUS™/

Perrin uses the SUS for short, high-paced sessions during the week and for longer, hour-plus, mid-tempo workouts on weekends. “It’s an awesome endurance builder that allows you to charge up hills and cover long distance,” Perrin says. “Because you’re generating power through rotation just like on an SUP board, it prepares you for being on the water.” —Phil White

Check back next week to read about Perrin’s custom ergometer and weights routine in Part 2.
For more about Shane Perrin, click here.
Click here for more info about the SUS.

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  • Central-Park LongBoarder

    A Susoix™ SkateBoard Spike® pat pend. is hands down the world’s only high performance device for highly efficient and extremely fast and powerful land based stand up. With it you can Stand Up Spike® up mountains and hills in rain and sleet. Weighting 19 oz. with a carbide steel tip that has been proven in world cup XC-Roller Skiing for years it is the only device that can perform as it does. Forget anything you have ever seen before concerning stand up on land. Asphalt must be “spiked” same as XC-Skiers do and have for over 30 years to have any real performance effect. Forget any forward “catch”. It all happens in one fell spike backwards with no feathering on the return. Core engagement remains exactly the same. Stacked hands are a must. The lower hand however is chocked up just under the top hand. 3 hours 32-38 miles no problem. Massive stand up work outs right out your door in rain or shine. 365-24/7 globally. Commute to work in stand up now. This is nothing as you have ever seen on land before.

    It’s 9 pm , dark and cold, 32 degrees. You can miss a stand up work out or you can hit a preferred loop near the house in SUS® for 90 minutes and blast the stand up muscles into as hard or recovery work out as you need. Stand Up Spike® just made land based stand up into a performance based activity and a legitimate way to hold 15-19 mile per hour flat land average speeds on 4 wheels and a deck. Find out more at the SUS®/ Stand Up Spike® link in the article above. SUS®/ Stand Up Spike® is Core Out Your Door™. On FaceBook. Stand Up Spike®. Who will be the next King/Queen Of Mountain? KOM/QOM- Stand up just got into big , big hill climbing and exquisite SUP cross training.

  • chuckmorris

    this is dumb. if it’s warm enough to wear shorts then it’s warm enough to paddle board, so why bother doing it on the street. And even if it is cold, put on a wetsuit. You certainly aren’t going to use those skateboards in the snow, so there really is no purpose.

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