8-Week Stand Up Paddle Racing Plan
Delivered via TrainingPeaks

SUP Strong – Competitive Masters is an 8-week self-guided training plan designed to re-establish structure, rebuild physical tolerance, and prepare experienced paddlers for more demanding training later in the season.

This programme covers the Prep and Base 1 phase. Its purpose is not rapid progression or early performance peaks, but to create a stable foundation that allows future training loads to be absorbed reliably — particularly relevant for masters athletes.

What this phase focuses on

This block prioritises preparation over intensity. Training volume is reintroduced in a controlled way, with careful attention to movement quality, tissue tolerance, and technical consistency.

Strength work begins early through Anatomical Adaptation training. Loads are moderate, repetitions are higher, and lifts are deliberately controlled. The aim is to restore joint, tendon, and connective-tissue capacity while reinforcing clean, repeatable movement patterns.  It then continues into Athlete Capacity (Sport Specific Hypertrophy II) This prepares the body for later strength and power phases without unnecessary fatigue or risk.

On-water sessions emphasise technical clarity within steady paddling. Drills focus on:

• Clean blade entry

• Establishing a stable catch before loading

• Sequencing force from hips through the trunk

• Efficient exit without over-pulling

The intention is not to introduce new technique, but to refine efficiency so effort is directed into propulsion rather than compensation.

Most paddling sits in Zone 1–2, supporting aerobic development while leaving sufficient recovery capacity for strength work and technical focus. Short, controlled exposures to higher intensity are introduced to maintain coordination and familiarity with faster movement, improve anaerobic capacity without placing sustained stress on recovery.

Dedicated mobility sessions are included across the week.  These are intentionally brief and repeatable, supporting training rather than competing with it.

Recovery is built into the weekly structure. Lighter or rest days follow the longest paddles, reflecting periods of highest overall system stress and planned de-load weeks are built in. The emphasis throughout is sustainability, consistency, and repeatable habits.

This phase is to restore capacity, reinforce good training behaviour, and establish a platform for the more specific and demanding work that follows later in the year.

What’s included

• 8 weeks of structured training delivered via TrainingPeaks

• Up to 9 sessions per week, including:
  Discipline-specific paddling sessions (aerobic, technical, cruise intervals, intro to Aerobic Capacity work, recovery / cross training sessions)
  Structured strength training
  Mobility flows and recovery work

• Clear session intent, pacing guidance, and structure

• TrainingPeaks calendar delivery (sessions applied directly to your account)

• PDF onboarding notes, explaining how to approach the phase, manage load, and use the plan effectively

This is a self-guided programme. It does not include individual feedback or coaching, but is designed to run cleanly and reliably without ongoing input.

Who this plan is for

• Masters paddlers returning to structured training after the off-season

• Competitive SUP athletes preparing for later base and build phases

• Paddlers who want technical clarity and physical preparation without excessive intensity

• Athletes comfortable training independently using TrainingPeaks or those wanting to experience all the benefits this platform has to offer

Delivery & access

After purchase, you’ll receive instructions to connect your TrainingPeaks account. The plan will then be applied directly to your calendar.

If you’re new to TrainingPeaks, setup guidance is provided.

Important notes

This programme provides general structured training guidance. It is not individualised and does not include coaching.

By following this programme, you accept responsibility for training at a level appropriate to your experience, current health status, and conditions on the day.