Rosen rolls into a nugget with power and poise thanks to her workout regiment. Photo by Jeremy Riggs, courtesy of Bailey Rosen's Facebook

Rosen rolls into a nugget with power and poise thanks to her workout regiment. Photo by Jeremy Riggs, courtesy of Bailey Rosen’s Facebook

Bailey Rosen’s All-Around Water Workout

Now in her sophomore year at UCLA, Bailey Rosen has figured out how to maintain her SUP fitness while keeping her grades up, despite a full course load, a social agenda, two jobs, and a SUP race every once in awhile. The pro is what some may consider an overachiever—graduating from high school with accolades from the prestigious International Baccalaureate program in concurrence with increasingly great achievements in SUP—but to Rosen, achieving is just the standard. And although SUP racing has taken a backseat to her studies in the City of Angels, Rosen is ensuring she’ll still be ready to dominate when she can return to racing, hitting the gym to fit in quick workouts with usually only a day spent on the water standup paddling. As water time has become scarce compared to what the Florida-native is accustomed to, she's focusing on practicing a variety of SUP skills rolled into a single workout when she can get to the water that one day a week. From downwind and upwind sets to sprint sessions and buoy-turn practices, here's a water workout from the Bruins' top SUP athlete. —Shari Coble

Warm Up

While I'm on the dock, I do basic stretches for my hamstrings, and then I try to stretch out my wrists, elbows and shoulders, just to get those muscles really loose. But I only do a little bit, not super intense, because you don't want to overstretch your muscles when they're not warm yet.

From where I start, the marina is almost a mile to the harbor mouth, so I usually cruise that portion, which is like ten minutes of warm up paddling. Once I'm out on my board, it's mostly about getting a feel for the water. A stroke coach or Danny Ching will tell you that the first and last ten minutes or so [of your workout] should be focused on your stroke, but I usually focus on it for at least just a few minutes. For me, that time is a lot about my catch because I'm always looking to improve it. So, I think that warmup time is a really good time to consciously think about your stroke and what you're doing with your paddle.

Upwind/Downwind Set

When I paddle out of the harbor, I start my upwind/downwind portion. I just paddle until I hit certain markers, the Y and K buoys. Each upwind or downwind leg is about a half-mile or so, about five minutes depending on conditions—and I do that [set] for about a half an hour.
On the downwind portion it's all about catching bumps; even in conditions that aren't ideal you want to work on being able to maximize all of the bumps that are out there. Also [work on] keeping your direction because sometimes the wind direction will be at a different angle; I try to surf in the opposite direction of the wind is going so I can try to track as much as possible.
As far as going upwind, to me, it's a lot about maintaining momentum. So, when you're going upwind the biggest thing is taking powerful strokes and moving around on the board or doing whatever you need to do so that your board doesn't come to a full stop and you're forced to whip that back up again.

Sprint Set

My sprinting portion is usually twenty or thirty minutes of around thirty seconds on, thirty seconds off, but it does vary, so it could be a minute on or off because I don't do it for time. I sprint with a set point in mind, which is kind of a fun way to mix it up because rather than always sprinting for a minute or 30 seconds at a time, it's more spatial and utilizes the surroundings.

Buoy-turn Practice

At the end of my workout I like to go between buoys to practice turns. I usually go from buoy to buoy just practicing different turns: 360's or 180's, whatever. Buoy practice is pretty much my warm down before paddling back in. With that workout, you get a little bit of everything to help maintain SUP fitness.