Month: July 2014

Stand Up Paddle Board Cross Training

Stand Up Paddle Board Cross Training

First of all, let me tell you, my hips hurt. Right where my lower obliques tie into the iliac crest. Yep. And I owe it all to stand up paddle board training. I had a chance to try the Stand Up Paddle Board at Keystone Lake near Mountain House Base Area. I used to canoe a lot when I was in my 20’s. I canoed several hundred miles on rivers and lakes in Wisconsin, Utah, Montana, and Nevada. In the past few years I’ve had the chance to also canoe and kayak on Keystone Lake and when they got a stable of stand up paddle boards I became curious.

stand up paddle boards all in a row
stand up paddle boards all in a row

I have a friend who volunteers in my BSA group who is a river guide, and he said that he uses a stand up paddle board while teaching beginner kayak skills. At a recent BSA week long camp out, we had a lake day, and the life guards were all on stand up paddle boards. So I was really curious now. So I arranged to go try it.

a beginner stand up paddle board
a beginner stand up paddle board

Stand Up Paddle Board as Training

I didn’t know there were different stand up paddle boards for different skill levels, but I had to start on a beginner board. It was weird to say the least, but by keeping my knees low and using my hips to drive the paddle with stable shoulders, I was going about 2 + MPH and getting in a good workout. I then switched to an intermediate stand up paddle board. I actually liked it a lot more.

an intermediate stand up paddle board
an intermediate stand up paddle board

That first day I did a little over .8 miles with an average speed around 1.7 MPH. Not too shabby and it felt great on my shoulders, lats, and core. Here’s my Stand Up Paddle Board session from Movescount (Suunto Ambit2 S GPS Heart Rate Monitor – CLICK HERE).

Movescount Stand Up Paddle Board Statistics Day One
Movescount Stand Up Paddle Board Statistics Day One

I went back the next day for another session, I had so much fun. I went back to the intermediate Stand Up Paddle Board and booked it around the lake. I worked on improving my technique and speed and did several laps around the fountains and buoys and got in 1.2 miles.

Stand Up Paddle Board stats from Strava
Stand Up Paddle Board stats from Strava

That’s the view of that workout on Strava, synced from my Suunto. I averaged 2.3 MPH over that 1.2 miles. Much faster than the previous workout.

Movescount stats for Stand Up Paddle Board workout day two
Movescount stats for Stand Up Paddle Board workout day two

Then this morning I had some business meetings to attend and my side hurt quite a bit so I did some mountain bike riding as my cross training instead. The fact that I was hurting proves that I have some weakness there to address. I have to admit though that I’m hooked and will most likely do quite a bit of stand up paddle board training for as long as the lake is open.

Though I am by no means an expert on this topic, I recommend a low balanced stance keeping light on the balls of your feet. Set the paddle into the water in as straight a line as possible to keep from having to switch from side to side with it so often to stay in a straight line while paddling. Try it, it will make sense in motion.

Stand Up Paddle Board on Keystone Lake at 9,300' in Colorado
Stand Up Paddle Board on Keystone Lake at 9,300′ in Colorado

For cross training, these are the muscles that come into play while ice climbing. The lats and core get quite the endurance training session out of this. If someone does know more about cross training with the stand up paddle board and would like to share, please, message me below.

 

 

Stair Climbing for Mountaineering Fitness

Stair Climbing for Mountaineering Fitness – the Video

Stair Climbing is a great way to train for mountaineering fitness if you don’t have access to an incline treadmill or Stairmaster Stepmill. If you are creative in locating a set of steps you can try stair climbing as your own way to get in your vertical feet per week goals as spelled out in my “Mountaineering Fitness: Beginner Training Manual” available soon in Paperback and Amazon Kindle. PROGRAM HERE

Stair climbing also has the added benefit of providing negative, or eccentric contractions just like in a real hiking environment. Stepmills and treadmills do not help train your muscles that provide balance, stabilization and deceleration for your downhill hiking. Stair climbing does since you have to go down any staircase you go up. You would be hard pressed to find a stairway over a hundred feet high, so getting in a thousand feet of vertical will require that you do laps when stair climbing.

You will also need to allow for the downward steps when calculating your time. I have found for myself that I go about twice as fast on the way down. In the video I did a test with a stopwatch to find that I was doing a little under :30 (thirty seconds) per lap. With 54 laps required that comes out to around 25 minutes of stair climbing to get in my target vertical.

A few things to be aware of though for stair climbing:

  1. Be sure to be very careful and under control on the way down
  2. Keep your back in a good neutral arch which can be more difficult on the way up
  3. If you’re on slippery wet stairs be a lot more careful, or on metal stairs with some shoes
  4. Use the handrail if needed until you get your balance and strength up to par

From my Youtube Channel: 

In the Mountaineering Fitness: Beginner Training Manual I go into great depth on training on stairs to get in your weekly vertical. I explain the math used to calculate your weekly vertical goals and how to use warm-up and cool-down walking to get in your weekly mileage goals.

In this case there are 21 steps 8″ average height for a total of 54 laps required to get in the target 750′ of vertical (based on 3,000′ of weekly vertical and 4 training sessions). I measured 24 seconds on an average lap without really rushing it, so expect the entire workout to take about 25 minutes on the stairs.

Production Note: For this video my microphone picked up all the noises from a road a few hundred yards away and a crow that was annoyed by my presence on his stairs. Unfortunately the noise reduction was minimally effective. Normally I would do ADR recording but I wasn’t on my studio PC, so I apologize for those few things that were more difficult to understand.

Stair Climbing for Mountaineering Fitness early morning training session
Stair Climbing for Mountaineering Fitness early morning training session