Hi guys I'm interested to know how Long people are paddling for in a session??
I've been doing 5 or 6km paddles it's usually 3k right into the wind and current which is killing me the 3ish k home.
But today Moreton bay was glass so strapped the camel back on and paddled Scarborough beach to Scott's point beach and back 13km total in 2hrs10mins, almost no wind at all today. I'm on an 11ft atlantis
Wondering if that is a decent paddle and a decent time, or should I be stepping it up?? Distance wise and stroke rate??
Loving having an all round board as tomorrow ill be hitting up some small surf but can't wait to now invest into a bigger board for distance paddling
long and medium pace (9-10km), or short and fast interval type stuff is the go. depends what you want to do...get serious to race or burn fat and cruise around touring.
6 kmph seems fine for a 11' board - a 14' board would get you over 7.5 kmph for that distance.
Very rough guide here -
If you're looking to increase your endurance and work on technique, the training zone for your heart rate should be maintained at about 70% - you should be able to talk but not comfortably. 1 hr is good, but longer is proportionately better e.g. 2 hrs is more than twice as good so a long paddle on the weekend builds an excellent base.
If you've only got 30-45 minutes, chuck in some interval training as it builds up your power and anaerobic threshold. Your 5-6km paddles would be helping this.
My outrigging coach calls the former 'base work' - do more volume at the start of a racing season and then taper to less volume and more power/anaerobic work closer to events.
I cruise about 5km in 1.5 hours and try to surf 2 or 3 hour sessions when the surf is to my liking, I prefer time in the water to doing shorter more intense exercising, im more a tourer than a racer.
If someone said you can either paddle slow for 2.5 hours or fast for 30 minutes i would choose the former.
BTW, I have also found a great exercise to do when not in the water on days with too much wind and crap surf is to walk around my hilly suburb whilst doing light weights in each hand for about 40 minutes, it really simulates many aspects of SUP and helps your balance as well as losing weight and getting fitter. 
I used to just bike ride on the flat, walk up the hills then come home and do light weights but i suddenly had a brainwave and worked out it was better to just combine the walking and weights together and cut out the bike........ which gave me a sore arse more than anything with such a hard seat.
Hi Andy
I am much like you and love the distance stuff. Currently I am doing about 16km, 8km into the wind and 8km back downwind. I am doing this in about 4 hours with rest stops and time to explore.
When I first started I remember doing 1-2k and being exhausted but pretty proud of myself. Then I started to get really into it going out 2-3 times a week whenever weather would allow. I have no formal training regime, I just look for time on the water and make sure I am having fun exploring new places. There are a couple of things that are helping me though.
The first main thing that got me going further is technique. Look at you tube before you go out and practice what you see. I really like this one
