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Joining the Club, Training Plans & Workouts

Covid-19 Notice

We are limiting recruiting to very small sessions due to the Covid-19 pandemic. We will only hold practices where physical distancing can be maintained and the risk of infection is minimized.  Contact us if you are interested in giving sprint canoe and kayak a try – we will set something up and discuss with you the required protocols and considerations. 

All activities must be done at your own risk.

Join Us!

Our coaches are always training and looking for others to join our club.  You must be able to swim 100 yards and sign our release from liability form. Please read our Beginning Paddler FAQs.

  • Parent/Guardians of Minors: If your child wants to paddle with us, please complete and sign our online waiver for minors before coming to paddle with us.  Your child will need to (electronically) sign this waiver, too.

If you are asked to join the club, you’ll need to review our club Bylaws and rules, and complete the Membership application.

Our Training Plans

We create training plans with a goal of peaking at the Nationals in August, and perhaps one or two other races during the year.  (For anyone not familiar with mesocycles and microcycles in training, there are many articles on the web such as this one that will give you an overview.)   Our training plans are also different based on the athlete’s age but all are aimed at improving a paddler’s skills.  (There are more details about our training and coaching in the News & Noise section of this site.)

The grid below gives you an idea of how we define our training phases:

PhaseSets and RepsWorkouts
Hypertrophy3-4 x 10Base and endurance loading
Basic Strength3-4 x 5Technique and some endurance
Strength / Power3-5 x 2 or 3Intervals – technique and speed
Peaking2-3 x 1 to 3High intensive training – speed, speed, speed
UnloadActive RestRace and recovery
TransitionRestEnd of Season to Start of Next Season

Workout Calendar

Mouse over an event’s start time.  Paddling workouts start in the Ventura Marina. Note there may be different workouts for different paddling levels.  Published below is a framework only.

Workouts will be shared for each of the following groups via our TeamReach app. Coaches will provide individual training plans to club members, with athletes receiving specific instruction regarding technique improvements and specifics for all workouts.

March 2021

MonTueWedThuFriSatSun
1
  • STRENGTH & POWER
  • Weight Lifting (Heavy)
  • Cardio
2
  • STRENGTH & POWER
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
3
  • STRENGTH & POWER
  • Weight Lifting (Light)
  • Base Intervals ~ 40' @ 90%, 2' rest
  • Cardio Recovery
4
  • STRENGTH & POWER
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
5
  • STRENGTH & POWER
  • Weight Lifting (Medium)
  • Middle Distance
6
  • STRENGTH & POWER
  • Endurance Workout/Club Workout
7
  • PEAKING
  • Sr/Master's – Long Distance Workout
  • Tentative Paddling Workout – Novice
8
  • PEAKING
  • Weight Lifting (Heavy)
  • Cardio
9
  • PEAKING
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
10
  • PEAKING
  • Weight Lifting (Light)
  • Base Intervals ~ 40' @ 90%, 2' rest
  • Cardio Recovery
11
  • PEAKING
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
12
  • PEAKING
  • Weight Lifting (Medium)
  • Middle Distance
13
  • PEAKING
  • Endurance Workout/Club Workout
14
  • UNLOAD
  • Sr/Master's – Long Distance Workout
  • Tentative Paddling Workout – Novice
15
  • UNLOAD
  • Weight Lifting (Heavy)
  • Cardio
16
  • UNLOAD
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
17
  • UNLOAD
  • Weight Lifting (Light)
  • Base Intervals ~ 40' @ 90%, 2' rest
  • Cardio Recovery
18
  • UNLOAD
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
19
  • UNLOAD
  • Weight Lifting (Medium)
  • Middle Distance
20
  • UNLOAD
  • Endurance Workout/Club Workout
21
  • HYPERTROPHY
  • Sr/Master's – Long Distance Workout
  • Tentative Paddling Workout – Novice
22
  • HYPERTROPHY
  • Weight Lifting (Heavy)
  • Cardio
23
  • HYPERTROPHY
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
24
  • HYPERTROPHY
  • Weight Lifting (Light)
  • Base Intervals ~ 40' @ 90%, 2' rest
  • Cardio Recovery
25
  • HYPERTROPHY
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
26
  • HYPERTROPHY
  • Weight Lifting (Medium)
  • Middle Distance
27
  • HYPERTROPHY
  • Endurance Workout/Club Workout
28
  • BASIC STRENGTH
  • Sr/Master's – Long Distance Workout
  • Tentative Paddling Workout – Novice
29
  • BASIC STRENGTH
  • Weight Lifting (Heavy)
  • Cardio
30
  • BASIC STRENGTH
  • Alternate Sport Workout
  • Paddle (or Pool/Erg Training)
31
  • BASIC STRENGTH
  • Weight Lifting (Light)
  • Base Intervals ~ 40' @ 90%, 2' rest
  • Cardio Recovery