As you may have already heard, we’re adding a Training Group to the Wednesday Night Tradition.
Since 2011 we’ve been paddling around the island socially. There have been periods of quick paddling, and periods of slow paddling followed by lots of drinks at Dockside.
Although, the group paddles will always remain “social” we will be adding a TRAINING group. You don’t have to do the same type of paddle each week, either. You can decide, based on how you’re feeling that night, if you want to cruise around super easy or get the blood pumping and join the training group. Everyone will still be meeting at the shop and paddling around Harbor Island.
This week the social group will do their thing.
The training group will conduct a heart rate test to determine their max HR. The Max HR will be used in the rest of the training paddles to determine the HR percentage you need to maintain or not exceed for that particular workout.
To perform the Heart Rate (HR) test, you will need a HR Monitor. We realize that this isn’t the test you’ll find on websites and other paddle programs. BUT, this is the HR test we would like you to perform for the workouts we’ll be doing. As always, before engaging any new exercise regimen or workout, especially if you are not used to regular exercise, it is important to consult with your primary care physician.
The CPC Workout Heart Rate Test:
1. Don your heart rate monitor.
2. Start paddling. Warm up for 10 -15 minutes, gradually increasing your heart rate, but never letting it get difficult.
3. Perform 5 intervals. 1 minute on and 30 seconds off. Go as hard as you possibly can in each interval, even if you can’t keep up the intensity by the last one.
4. Upon completion of the intervals, cool down for 10+ minutes. Stretch when you get back to land/dock.
5. Review your HR monitor data. Find the interval with the highest Heart Rate and record that heart rate. This will be the number we use to determine your percentage for our training days!