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Training Plans & Workouts

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  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.

NOTE: See above for a description of the Training Phases.

Training Phase

SundayMondayTuesdayWednesdayThursdayFridaySaturday
Sunday May 1
Monday May 2
Tuesday May 3
Wednesday May 4
Thursday May 5
Friday May 6
Saturday May 7
Sunday May 8
  • All Day BASE
    BASE

    Paddle: Base and endurance loading
    Weights: 3-4 x 10

  • Coach Drew Not Available
  • 7:30 am – 10:30 am Sr/Master's - Long Distance Workout
    Sr/Master's - Long Distance Workout
    7:30 am – 10:30 am
    Ventura Harbor, Ventura, CA 93001, USA

    Paddle for 90 min or more — may be an alternate sport for Masters and youth during winter months.

Monday May 9
  • All Day BASE
    BASE

    Paddle: Base and endurance loading
    Weights: 3-4 x 10

  • Coach Drew Not Available
  • 5:25 am – 5:50 am Weight Lifting (Heavy)
    Weight Lifting (Heavy)
    5:25 am – 5:50 am

    Include warm up before stretching, too.

  • 6:00 am – 7:45 am Paddle: 12K
    Paddle: 12K
    6:00 am – 7:45 am
    Ventura Harbor, Ventura, CA 93001, USA
  • 5:00 pm – 6:00 pm Cardio
    Cardio
    5:00 pm – 6:00 pm

    Run / Bike / Swim – 80% effort for one hour. Base work all year in a cross training sport to maintain cardiovascular endurance.

Tuesday May 10
  • All Day BASE
    BASE

    Paddle: Base and endurance loading
    Weights: 3-4 x 10

  • Coach Drew Not Available
  • 5:30 am – 7:30 am Alternate Sport Workout
    Alternate Sport Workout
    5:30 am – 7:30 am

    Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).

  • 4:30 pm – 6:00 pm Paddle (or Pool/Erg Training)
    Paddle (or Pool/Erg Training)
    4:30 pm – 6:00 pm
    Ventura Harbor, Ventura, CA 93001, USA

    Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video.

Wednesday May 11
  • All Day BASE
    BASE

    Paddle: Base and endurance loading
    Weights: 3-4 x 10

  • Coach Drew Not Available
  • 5:25 am – 5:50 am Weight Lifting (Light)
    Weight Lifting (Light)
    5:25 am – 5:50 am

    Include warm up before stretching, too. Light day – focus on paddling intervals.

  • 6:00 am – 7:45 am Paddle: 2 x Horseshoe Segment
    Paddle: 2 x Horseshoe Segment
    6:00 am – 7:45 am
    Ventura Harbor, Ventura, CA 93001, USA
  • 5:00 pm – 6:00 pm SCA Meeting for May
    SCA Meeting for May
    5:00 pm – 6:00 pm

    Join Zoom Meeting
    https://us06web.zoom.us/j/82039190385?pwd=czIxN1hlYU1xbGlaWlFJd3IwMzBPQT09

    Meeting ID: 820 3919 0385
    Passcode: sprint
    One tap mobile
    +16699006833,,82039190385#,,,,*071361# US (San Jose)
    +14086380968,,82039190385#,,,,*071361# US (San Jose)

    Dial by your location
    +1 669 900 6833 US (San Jose)
    +1 408 638 0968 US (San Jose)
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    Meeting ID: 820 3919 0385
    Passcode: 071361
    Find your local number: https://us06web.zoom.us/u/kdgAwCtFXZ

  • 5:00 pm – 6:00 pm Cardio Recovery
    Cardio Recovery
    5:00 pm – 6:00 pm

    Run, bike, swim — do an alternate workout for 60 min. 70% effort maximum! This is for recovery only

Thursday May 12
  • All Day BASE
    BASE

    Paddle: Base and endurance loading
    Weights: 3-4 x 10

  • 5:30 am – 7:20 am Alternate Sport Workout
    Alternate Sport Workout
    5:30 am – 7:20 am

    Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.

  • 4:30 pm – 6:00 pm Paddle (or Pool/Erg Training)
    Paddle (or Pool/Erg Training)
    4:30 pm – 6:00 pm
    Ventura Harbor, Ventura, CA 93001, USA

    Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video.

Friday May 13
  • All Day BASE
    BASE

    Paddle: Base and endurance loading
    Weights: 3-4 x 10

  • 5:25 am – 5:50 am Weight Lifting (Medium)
    Weight Lifting (Medium)
    5:25 am – 5:50 am

    Include warm up before stretching, too.

  • 6:00 am – 7:30 am Paddle: 8k steady
    Paddle: 8k steady
    6:00 am – 7:30 am
    Ventura Harbor, Ventura, CA 93001, USA

    Steady paddling with variable tempos for 45-60′

Saturday May 14
  • All Day BASE
    BASE

    Paddle: Base and endurance loading
    Weights: 3-4 x 10

  • 7:30 am – 9:30 am Endurance Workout/Club Workout
    Endurance Workout/Club Workout
    7:30 am – 9:30 am
    Home/Harbor/TBD

    Paddle, run, swim, bike, or even walk — got some long, steady distance training in.

Sunday May 15
  • All Day BASE
    BASE

    Paddle: Base and endurance loading
    Weights: 3-4 x 10

  • 7:30 am – 10:30 am Sr/Master's - Long Distance Workout
    Sr/Master's - Long Distance Workout
    7:30 am – 10:30 am
    Ventura Harbor, Ventura, CA 93001, USA

    Paddle for 90 min or more — may be an alternate sport for Masters and youth during winter months.

Monday May 16
  • All Day BASE
    BASE

    Paddle: Base and endurance loading
    Weights: 3-4 x 10

  • 5:25 am – 5:50 am Weight Lifting (Heavy)
    Weight Lifting (Heavy)
    5:25 am – 5:50 am

    Include warm up before stretching, too.

  • 6:00 am – 7:30 am Paddle: 50' variable tempo
    Paddle: 50' variable tempo
    6:00 am – 7:30 am
    Ventura Harbor, Ventura, CA 93001, USA
  • 5:00 pm – 6:00 pm Cardio
    Cardio
    5:00 pm – 6:00 pm

    Run / Bike / Swim – 80% effort for one hour. Base work all year in a cross training sport to maintain cardiovascular endurance.

Tuesday May 17
  • All Day BASE
    BASE

    Paddle: Base and endurance loading
    Weights: 3-4 x 10

  • 5:30 am – 7:30 am Alternate Sport Workout
    Alternate Sport Workout
    5:30 am – 7:30 am

    Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).

  • 4:30 pm – 6:00 pm Paddle (or Pool/Erg Training)
    Paddle (or Pool/Erg Training)
    4:30 pm – 6:00 pm
    Ventura Harbor, Ventura, CA 93001, USA

    Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video.

Wednesday May 18
  • All Day BASE
    BASE

    Paddle: Base and endurance loading
    Weights: 3-4 x 10

  • 5:25 am – 5:50 am Weight Lifting (Light)
    Weight Lifting (Light)
    5:25 am – 5:50 am

    Include warm up before stretching, too. Light day – focus on paddling intervals.

  • 6:00 am – 7:45 am Paddle: 10 x 500m w/2' rest
  • 5:00 pm – 6:00 pm Cardio Recovery
    Cardio Recovery
    5:00 pm – 6:00 pm

    Run, bike, swim — do an alternate workout for 60 min. 70% effort maximum! This is for recovery only

Thursday May 19
  • All Day BASE
    BASE

    Paddle: Base and endurance loading
    Weights: 3-4 x 10

  • 5:30 am – 8:20 am Alternate Sport Workout
    Alternate Sport Workout
    5:30 am – 8:20 am

    Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.

  • 4:30 pm – 6:00 pm Paddle (or Pool/Erg Training)
    Paddle (or Pool/Erg Training)
    4:30 pm – 6:00 pm
    Ventura Harbor, Ventura, CA 93001, USA

    Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video.

Friday May 20
  • All Day BASE
    BASE

    Paddle: Base and endurance loading
    Weights: 3-4 x 10

  • 5:25 am – 5:50 am Weight Lifting (Medium)
    Weight Lifting (Medium)
    5:25 am – 5:50 am

    Include warm up before stretching, too.

  • 6:00 am – 7:30 am Paddle: 8k steady
    Paddle: 8k steady
    6:00 am – 7:30 am
    Ventura Harbor, Ventura, CA 93001, USA

    Steady paddling with variable tempos for 45-60′

Saturday May 21
  • All Day BASE
    BASE

    Paddle: Base and endurance loading
    Weights: 3-4 x 10

  • 8:00 am – 12:00 pm Introduction to Sprint Paddling Class
    Introduction to Sprint Paddling Class
    8:00 am – 12:00 pm
    1212 Navigator Dr, Ventura, CA 93001, USA

    Our Introduction to Sprint Paddling Class is for anyone 12+ — sign ups to be open soon!

    This event has a video call.
    Join: https://meet.google.com/nzz-ugig-ofd
    (US) +1 530-593-0107 PIN: 117538532#
    View more phone numbers: https://tel.meet/nzz-ugig-ofd?pin=5515395521686&hs=7

Sunday May 22
  • All Day BASIC STRENGTH
    BASIC STRENGTH

    Technique and some endurance
    Weights: 3-4 X 5

  • 7:30 am – 10:30 am Sr/Master's - Long Distance Workout
    Sr/Master's - Long Distance Workout
    7:30 am – 10:30 am
    Ventura Harbor, Ventura, CA 93001, USA

    Paddle for 90 min or more — may be an alternate sport for Masters and youth during winter months.

Monday May 23
  • All Day BASIC STRENGTH
    BASIC STRENGTH

    Technique and some endurance
    Weights: 3-4 X 5

  • 5:25 am – 5:50 am Weight Lifting (Heavy)
    Weight Lifting (Heavy)
    5:25 am – 5:50 am

    Include warm up before stretching, too.

  • 6:00 am – 7:30 am Paddle: 40s on x 40s off for 50'
    Paddle: 40s on x 40s off for 50'
    6:00 am – 7:30 am
    Ventura Harbor, Ventura, CA 93001, USA
  • 5:00 pm – 6:00 pm Cardio
    Cardio
    5:00 pm – 6:00 pm

    Run / Bike / Swim – 80% effort for one hour. Base work all year in a cross training sport to maintain cardiovascular endurance.

Tuesday May 24
  • All Day BASIC STRENGTH
    BASIC STRENGTH

    Technique and some endurance
    Weights: 3-4 X 5

  • 5:30 am – 7:30 am Alternate Sport Workout
    Alternate Sport Workout
    5:30 am – 7:30 am

    Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).

  • 4:30 pm – 6:00 pm Paddle (or Pool/Erg Training)
    Paddle (or Pool/Erg Training)
    4:30 pm – 6:00 pm
    Ventura Harbor, Ventura, CA 93001, USA

    Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video.

Wednesday May 25
  • All Day BASIC STRENGTH
    BASIC STRENGTH

    Technique and some endurance
    Weights: 3-4 X 5

  • 5:25 am – 5:50 am Weight Lifting (Light)
    Weight Lifting (Light)
    5:25 am – 5:50 am

    Include warm up before stretching, too. Light day – focus on paddling intervals.

  • 6:00 am – 7:30 am Paddle: 12 x 250m w/2' rest
    Paddle: 12 x 250m w/2' rest
    6:00 am – 7:30 am
    Ventura Harbor, Ventura, CA 93001, USA
  • 5:00 pm – 6:00 pm Cardio Recovery
    Cardio Recovery
    5:00 pm – 6:00 pm

    Run, bike, swim — do an alternate workout for 60 min. 70% effort maximum! This is for recovery only

Thursday May 26
  • All Day BASIC STRENGTH
    BASIC STRENGTH

    Technique and some endurance
    Weights: 3-4 X 5

  • 5:30 am – 7:20 am Alternate Sport Workout
    Alternate Sport Workout
    5:30 am – 7:20 am

    Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.

  • 4:30 pm – 6:00 pm Paddle (or Pool/Erg Training)
    Paddle (or Pool/Erg Training)
    4:30 pm – 6:00 pm
    Ventura Harbor, Ventura, CA 93001, USA

    Advanced paddlers meet at the Harbor, others are encouraged to do resistance band training with mirrors and video.

Friday May 27
  • All Day BASIC STRENGTH
    BASIC STRENGTH

    Technique and some endurance
    Weights: 3-4 X 5

  • 5:25 am – 5:50 am Weight Lifting (Medium)
    Weight Lifting (Medium)
    5:25 am – 5:50 am

    Include warm up before stretching, too.

  • 6:00 am – 7:30 am Paddle: 8k steady
    Paddle: 8k steady
    6:00 am – 7:30 am
    Ventura Harbor, Ventura, CA 93001, USA

    Steady paddling with variable tempos for 45-60′

Saturday May 28
  • All Day BASIC STRENGTH
    BASIC STRENGTH

    Technique and some endurance
    Weights: 3-4 X 5

  • 8:00 am – 12:00 pm Introduction to Sprint Paddling Class
    Introduction to Sprint Paddling Class
    8:00 am – 12:00 pm
    1212 Navigator Dr, Ventura, CA 93001, USA

    Our Introduction to Sprint Paddling Class is for anyone 12+ — sign ups to be open soon!

    This event has a video call.
    Join: https://meet.google.com/nzz-ugig-ofd
    (US) +1 530-593-0107 PIN: 117538532#
    View more phone numbers: https://tel.meet/nzz-ugig-ofd?pin=5515395521686&hs=7

Sunday May 29
Monday May 30
Tuesday May 31