Stand up to Cystic Fibrosis - Weymouth to Bournemouth Paddle Challenge

Training guide for SUP2CF provided by The SUP Store

We are delighted to have you on our team. It’s going to be an epic adventure, that’s for sure. But it is paramount you train sufficiently for the event to help you complete the distance and also enjoy the day. Below, The SUP Store has provided an outline of required training and equipment. 

TIME TO TRAIN

While you still have time to train, it’s important to make the commitment to take this challenge seriously and factor your training into your days and weeks. Everyone has the ability to achieve the 30-nautical mile SUP, so bring your positive mental attitude with you. 

It’s fair to say that this paddle board event isn’t for the faint hearted. It will hurt and will require some series endurance paddling at its finest. To cap it off, it is in the ocean, which can be very unpredictable. Be prepared to potentially be 2km from the shore and at some points paddling close to rocks. Conditions will not be flat and pristine throughout – we can guarantee this.

HOW LONG WILL IT TAKE TO COMPLETE?

Elite paddlers would expect to finish this event in about 6-7 hours, and they’ve been training for years. So it could take some participants up to 10 hours on the day, all depending on conditions and your fitness from your training leading up to the big day. 

WHAT SKILL SET DO I NEED?

• To be able to paddle in the ocean in choppy conditions in all wind directions, not just up wind and down wind.
• To be able to paddle 6 miles/10km in 2 hours on the ocean. That equates to about 3 miles/5km per hour, enabling you to complete the event in about 10 hours. Please track your paddle time progress and we will ask you to submit your average times one month before the event. 
• Feel comfortable eating and drinking on your board.
• A strong endurance fitness.
• An ‘I can do it’ attitude.

WHAT EQUIPMENT WILL I NEED?

• A touring or raceboard. These can be inflatable or solid as long as it feels stable and comfortable. Ideally no all round shapes. Your board should feature carry straps to hold food and drinks secure as you paddle. You could hire one, or check out our collection HERE.
• Leash. Never paddle without a leash. 
• Paddle. There are lots of types so the choice is yours. Check out our collection HERE.
• Personal flotation device (PFD). Or a life jacket but these can sometimes restrict your movement while paddling. View our range of PFDs HERE.
• Whistle. In case of emergencies. 
• Dry bag. To store anything you will require during your paddle. 
• Food & hydration. You want to fuel yourself like you would for a running race. So think high-energy snacks and drinks, and a constant water supply via hydration backpacks.  
• Appropriate clothing for the conditions. The brighter the better so you can be seen. A wetsuit is advised, and we will supply event rash vests to wear over the top. 
• Water shoes and gloves. Completely optional and often down to personal preference but some use them to help keep warm and also protect hands from blistering while paddling. 
• SPF and sunglasses. Weather depending (fingers crossed).

HOW TO TRAIN? 

Water training

In short, you need to get on the water and paddle on a river, lake and definitely the ocean. Given this is an ocean-based event, some ocean training is highly advised, but if you don’t live near the coast, any water training is better than none at all. 

Long paddles: Start with a small 3 miles/5km and increase your distance very week. Ideally you should have paddled at least half the distance in one session before the event.

Interval paddles: Paddle hard for 2 minutes, rest for 1 minute, and repeat 10 times. 

Only train in sensible conditions and try to always paddle board with someone for safety.

The SUP Store in Bournemouth offer personal training plans and also have weekly sessions. You can call Saviour on 07921919995 or email info@thesupstore.co.uk for more information. 

Land training

Gym training is just as important for your endurance fitness and muscle strength, as well as your core. 

Utilise the following machines and exercises to enhance your performance on the water:

• SkiErg
• Rowing machine
• Assault bike
• Cross Trainer
• Balance board
• Planking
• Hand crank machine 
• Leg strength exercises (split squat, Bulgarian split squat, single leg squat to box)
• TRX

Below are a couple of examples of circuits put together by a strength and conditioning professional to get you started:

Circuit 1

SkiErg: 300m / 30 second rest / 300m

Pallof hold: 30 seconds each way (Progress to Pallof press)

Cross Trainer: 0.15km / 1 min rest / 0.15km

Plank: 45 seconds to 1 minute (progress position according to your ability)

Complete 3 loops of this circuit with a 1 minute rest between each.

Circuit 2

Assault bike: 1km

TRX row/pull:     6 reps into 6 press ups / 4 reps into 4 press ups / 2 reps into 2 press ups
(Progress by starting with more reps to begin with, working your way down to 2.There are lots of variations to a TRX pull to work various muscles, as demonstrated here.)

Complete this loop 5 times with a 1-1 ½ minute rest between each. 

As well as these intense, interval-style circuits, you can focus on one machine and complete a duration workout, such as 30 minutes on the SkiErg or 60 minutes on the assault bike etc. 

VLOG TRAINING 

Watch our series of paddle training guides with The Sup Store and paddle pro Ryan James

Technique: https://www.youtube.com/watch?v=2VsWGjIpctA

Training: https://www.youtube.com/watch?v=09jcJQvtplY

Food and nutrition: https://www.youtube.com/watch?v=zIypxrrAXs4 

Should you have any further queries, please don’t hesitate to get in touch at sup2cf@yahoo.com and we will be happy to help.