SUP Racing – Competitive Masters

8-Week Stand Up Paddle Racing Plan

The Prep and Base 1 phase is designed to re-establish training structure after the off-season and provide a stable foundation for the work that follows later in the year. For masters paddlers, this phase prioritises preparation and tolerance rather than rapid progression. The aim is not simply to increase volume, but to ensure that strength, movement quality, and technique are in place so future training loads can be absorbed reliably.

Strength training is introduced early through Anatomical Adaptation work. This phase uses controlled lifts, moderate loads, and higher repetitions to rebuild tolerance across joints, tendons, and supporting tissues. The focus is on consistent movement quality, even loading, and repeatable patterns rather than maximal effort. This approach prepares the body for later strength and power phases without unnecessary fatigue or risk.

On the water, sessions emphasise technical clarity within steady paddling. Drills focus on clean blade entry, establishing a stable catch before loading, sequencing from hips through the trunk, and an efficient exit. These sessions are not about learning new techniques, but about refining efficiency so effort is directed into propulsion rather than compensation.

Most paddling during this block sits in Zone 1–2. This supports aerobic development while leaving sufficient recovery capacity for strength work and technical focus. Short, controlled exposures at higher intensity are included sparingly to maintain familiarity with faster movement and coordination, without placing sustained demands on recovery.

Dedicated mobility work is included throughout the week to maintain usable range of motion at the hips, shoulders, and thoracic spine. These sessions are intentionally brief and repeatable, supporting training rather than competing with it.

Recovery is built into the structure of the plan. Lighter or rest days follow the longest paddles, reflecting when overall system stress is highest. The emphasis throughout Prep and Base 1 is consistency and sustainability, rather than intensity or short-term performance markers.
This phase is not designed to be dramatic or demanding. Its purpose is to establish reliable habits, restore capacity, and create a stable platform for the more specific and demanding training that follows in later phases.

This programme provides general structured training guidance, is not individualised and does not include coaching. You are responsible for training at a level appropriate to your experience, health status, and conditions on the day.