#PPG2016 Race Director Anthony Vela’s 2016 Winning SUP Workouts

Photo by Greg Panas
Photo by Greg Panas

#PPG2016 Race Director Anthony Vela’s Winning SUP Workouts

The Pacific Paddle Games presented by Salt Life are only two months away. Whether you are an experienced racer or PPG will be your first-ever event, the time to train is now. We recently talked to elite waterman and Race Director Anthony Vela about the best way to get in shape for PPG. The man has been in the SUP world since the beginning and has a wealth of knowledge when it comes to training. Below you will find two custom workouts that Anthony tailored specifically to both PPG’s races, the technical surf race and the six-mile distance race. So grab a buddy, your boards and head down to the water to get training!

Photo by Lorenzo Menendez
Photo by Lorenzo Menendez

Technical Race Workout

Land Warm-up: Get your blood pumping by warming up with 10 to 15 minutes cardio—running, jumping jacks, burpees, your preference.

Water Warm-up: Three two-minute straight paddles at 60 percent effort, separated by one-minute active rest of slow-paced paddling.

Main Workout: 50 minutes (10 four-minute parts with one-minute rest in between)

1. Beach start—practice your launch and timing beginning with a sprint off the beach.
2. Take 10 hard sprint strokes—if you’re practicing in waves, sprint until you’re beyond the surf zone.
3. Paddle for two minutes straight at 70 to 80 percent effort. Focus on your stroke technique and keeping your line.
4. Pivot turn. Simulate buoy turns and keep in mind, PPG uses crescent-shaped buoys unlike most other races. Practice your turns on both flatwater and in rough water or surf.
5. Take 10 hard sprint strokes out of the turn.
6. Paddle back to the beach at 70 to 80 effort. Find a balance that allows top speed without burning out before the finish. If you’re around waves, practice surfing your race board on this stretch.
7. Pull the board out of the water and do a short running sprint up the beach.
8. Rest for one minute.
9. Repeat nine more times.

Warm-down: Three two-minute paddles at 60 percent effort, separated by one-minute active rest of slow-paced paddling.

Photo by Greg Panas
Photo by Greg Panas

Distance Race Workout

Land Warm-up: Get your blood pumping by warming up with 10 to 15 minutes cardio—running, jumping jacks, burpees, your preference.

Water Warm-up: Three four-minute paddles at 60 percent effort.

Main Workout: 49 minutes

1. Start with a sprint off the beach and practice your launch.
2. Paddle straight for six minutes at 60 to 70 percent effort.
3. Pivot turn. Simulate buoy turns and keep in mind, PPG uses crescent-shaped buoys unlike most other races. Practice your turns on both flatwater and in rough water or surf.
4. Paddle hard out of pivot turn then take a one minute active rest, paddling at 50 percent effort.
5. Paddle back at 60 to 80 percent effort. If you’re around waves, use this time to practice surfing your race board.
6. Pivot turn before you reach land and head back out. If you’re around waves, sprint until you’re beyond the surf zone.
7. Take a one-minute active break, paddling at 50 percent.
8. Repeat six more times.

Warm-down: Three two-minute pieces at 60 percent effort.

For more information from Anthony, contact him at Performance Paddling.

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