Fundamentals

SUP Fitness


SUP for Fitness and Cross Training

"Stand up paddle training has significant benefits for cardio fitness, muscle endurance, core strength, balance and proprioception”.
Not only is stand up paddling a great way to get outside and onto the water, it’s a great fitness activity in it’s own right! Using stand up paddle sessions as a training mode is a great way to enhance your fitness, cross train for other sports, and just ease the stress and effort of daily living!
Stand up paddle training has significant benefits for cardio fitness, muscle endurance, core strength, balance and proprioception (the capacity of the body to determine where all of its parts are positioned at any given time whether still or in motion - just so you know). This course is packed with training info, paddle technique, practice drills and exercises to help turn your time on the water into a fun, effective and interesting training sessions.

Is this the course for you?

If you are pretty comfortable on your board already, and want to turn some of your paddling sessions into an effective all-round workout, then this one-of-a-kind course is for you!

More Detail...

  • Prerequisites: SUP for Fitness and Cross Training is intended for those stand up paddlers with previous experience who have taken one of our Core SUP Skills programs or equivalent training and have logged enough paddle time that you feel pretty comfortable on the water.
  • Includes: 5 hours of dryland and on-water SUP instruction from certified and experienced Paddle Canada instructors and certified personal trainers
  • 5: 1 Student to Instructor ratio: giving you the best in personalized instruction and feedback
  • All technical paddling gear: – please see our Gear and Clothing tab.

Please note that the course does not include personal clothing or gear, food, or travel – please see our Gear and Clothing tab.

Course Cancellation: It is rare that we cancel a session due to weather considerations however we will do so if, in our judgement, the conditions are dangerous or are likely to present a poor learning environment.

Course Agenda and Curriculum

  • Arrive, unload, meet and greet
  • Training Principles and Concepts
  • Personal assessment and setting targets
  • Stroke Technique analysis and feedback - practice
  • Cardio and Interval Training practice
  • Balance and Proprioception - footwork, moving around, bracing and pivot turns
  • Lots and lots of practice, feedback and fun!
Attention: Although we do our best to work through all course content, please note that logistics, location, timing, itinerary or anything else, may be adjusted by your instructor to ensure group safety, comfort and success, over the duration of the course.

  • Location & Logistics

    We will meet at the Rundle Forebay in Canmore at the gravel pullout directly across from the entrance to the Nordic Center. See Map.

    Course start time: TBA. Please arrive about 15 minutes early, so that you are unloaded, changed, and ready to begin at the start time. Arriving late will cut into your instructional time, and that of others on the course.

    Please note that there are no washrooms, or change facilities at the site. The nearest washrooms are across the road at the Nordic center.

    We suggest that you bring high energy snacks and drink with you. On cool days we especially recommend bringing a thermos with a hot drink.

  • Gear & Clothing

    We provide the technical paddling gear that you will need appropriate to the course as part of your course costs:

    • Brand name paddleboards by Badfish, Boardworks, Red Paddle
    • Adjustable paddle, leash, lifejacket, signal whistle, throwbag.
    • You are welcome to bring and learn on your own paddling gear if you have it. (Please note course fees remain the same.)

    You will need to bring your own personal gear and clothing for the session:

    • Cold water immersion clothing for early season and cool conditions: as a minimum we recommend a shorty style neoprene wetsuit or one-piece neoprene paddle top. See our Gear and Clothing Primer for more information!
    • For warmer season/conditions: quick-dry or warm-when-wet outdoor athletic gear. Think paddle tops, rashguards, breathable hiking layers, merino wool, boardshorts ,athletic swimwear.
    • Insulating layers, weatherproof shell layers
    • Towel and warm, dry change of clothes (just in case!)
    • Secure protective footwear such as water shoes, paddle shoes, neoprene paddle/surf booties or sport sandals.
    • Headwear: sun hat, toque (warm hat), sunglasses with straps
    • Any personal first aid, medications, sunscreen etc
    • Waterproof and floatable camera
    • High energy snacks, drinking water.

Course Location

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