Increase Paddleboard Training Efficiency with MPH and BPM Monitoring

For our sport of performance paddle boarding, miles per hour (MPH) and heartbeats per minute (BPM) can reveal a lot about overall technique and fitness. As a fitness and lifestyle paddle boarder and coach, I was very happy with my training recently in Cape Cod, MA doing the Osterville Bays loop. Conditions were breezy with varying degrees of swell. My training objectives were two fold;

1.) To maintain a specified MPH.

2.) To challenge my anaerobic energy system.

Both were accomplished and I felt very fulfilled! I can tell my base training has paid off because I wasn’t too gassed when I came ashore. My technique development has truly gotten to a very good place! This has helped immensely with my efficiency.

Read below some observations and focus points from my training that you can utilize.

1.) Stay as loose as possible while focusing on active ankles and knees (think shock absorbers). Lately, there has been an extreme focus by many coaches on excessive knee flexion. Don't overdo and use as needed to maintain balance and position, but save your energy and try to be more subtle. Remember hip flexion (hip hinge) creates more power than knees!

2.) In a previous article, I talked about MPH Laddering. It is so important to know what MPH and BPM feel like in concert with each other. These measurements will vary with more aggressive conditions, race day nerves, technique breakdowns, etc. I pay a lot of attention to this aspect and it can have a huge pay off.

3.) Pick certain segments of your paddle route to maintain specific MPH paces and try to hold that speed.

4.) The laddering effect will go a long way in getting you to perform at a higher level, with its playful execution.

5.) Don't fret about strokes per minute (SPM). As a coach and athlete, I can achieve better results with MPH and BPM adjustments.

6.) Make sure you have a long stroke and a shorter stroke in your repertoire. This in itself could be a whole article! Feel free to send me any questions regarding this.

7.) Try and develop a symmetry in execution and timing with your left and right side stroke. It’s quite stark the loss of boat speed and control when this is a problem area. Do you even know if you have this issue?

8.) I can’t say enough about what the Quickblade Stingray Paddle has done for me. It’s unique shape and the sheer amount of water movement and velocity it can achieve are truly stunning!