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.