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Faces of SUP #1
Over winter we will be sharing a few Q & A interviews with some of our faces of SUP in New Zealand. This week we have started with one of the best race smiles in SUP Jan Dunlop. No matter what the race Jan is always on the start line and most often the Podium. Jan Dunlop SUP tip’s here are a must read.
Q.Where do you live?
A.Torbay, Auckland
Q.How long have you been paddling?
A.I started paddle boarding around 2017 as a way to get some exercise. I was unfit, overweight and had high blood pressure, so something needed to change.
Q.How often do you paddle?
A.3-5 times a week, mostly I go early in the morning, it’s a great way to start the day.
Q. Tells us about your favourite Paddle Events or Favourite place to paddle?
A.I enjoy long-distance events, especially in interesting locations. The Cambridge to Hamilton and Waikato 100 races are both near the top of the list for the extra adventure aspect. I was planning on doing the Yukon River Quest (a multi-day adventure race) back in 2020 but Covid put an end to that.
Q.What are you training for next? any other SUP goals?
A.Nothing specific at the moment, just working on overall fitness and learning more about how to train smarter, not harder to avoid overuse injuries.
Q.What Sports did you did as a kid?
A.I grew up in Fiji so surfing, windsurfing, sailing and scuba diving were all a big part of my life there.
Q.As a multiple NZ masters champ, do you have any tips?
A.Here are a few training tips I have picked up over the years.
Tip #1 – Figure out your training zones
If you can, get a sports watch and a heart rate strap (wrist-based hr is not that accurate). Otherwise, get familiar with the Rate of Perceived exertion scale RPE and use that.
Work out your training zones. You can use the default method of calculation (220 – your age) but this can be off by quite a bit so do some testing and figure out what your max heart rate and your lactate threshold are. You can then tweak your zones to suit as you learn more about this and figure out what works for you.
Tip #2 – Go slower to go faster
Zone 2 training is great for focusing on paddle technique, nasal breathing and developing your aerobic base which helps sustain faster paces over longer distances. At the cellular level, this builds the number and size of the mitochondria in your muscle cells and improves their ability to burn fat as an energy source rather than glucose (which produces lactate).
I aim to spend approx. 80% of my time going at a zone 2 pace (easy conversational pace).
Tip #3 – Learn to love intervals
Doing speed work is also a critical part of going faster. Two types of interval sessions I do fairly often are:
Lactate threshold intervals (zone 4 focus)- So this involves paddling at or just below your lactate threshold heart rate for short blocks of time (4-8’) with short rests in between. This is about building your ability to tolerate high lactate levels. The ratio of work to rest is usually 2 to 1. So a typical workout might be 4’ at zone 4 with 2’ zone 2 recovery and repeat 8 times.
V02 max intervals (zone 5 focus) – So this involves going all out for shorter periods, followed by a slightly longer recovery period to fully clear lactate so you can go 100% again. So a typical workout here might be 1’ at zone 5 with 2’ rest and repeat that 8 times.
I generally aim to do around 20% of my training as speed work. So I might do 3-4 zone 2 sessions and one speed session per week OR I might tack on some speed work to a few of my zone 2 sessions. It’s OK to tack speed work on the end, but not at the beginning of a workout as speed work bumps you out of your fat-burning mode.
Tip #4 – Avoiding injuries
Injuries suck and we all get them especially as we get older. Here’s what’s been working well for me recently:
I find a good 15-20 minute warm-up helps loosen things up before attempting any high-intensity work.
Cross-training (running) has helped me with balance and endurance, especially in those rougher race conditions.
Yoga and foam rolling help loosen up tight muscles and knots.
I try to do a few strength sessions every week, I need to work on this.
Every third week I take things a bit easier to allow for extra recovery, so two weeks on and one week easy.
If you develop shoulder issues, look at your paddle length, I have shortened mine a few times and this has helped me with shoulder issues.
Q. What gear do you like to use?
My Essential SUP Equipment
Starboard Sprint for flat water training and races
Starboard Ace for downwinding and rough conditions
Quickblade Trifecta paddle
Garmin watch & HR strap
Sträva & Garmin Connect apps for monitoring training progress
Freeletics app for at home for strength training
Useful Training Resources I have found
Training zones playlist:
youtube.com/playlist…
Also, if you have the time, this is an amazing podcast about zone 2 training:
Deep dive back into Zone 2 Training | Iñigo San-Millán, Ph.D. & Peter Attia, M.D.
www.youtube.com/watch?v=-6PDBVRkCKc
2 days ago 
Air temperatures and water temperatures are sliding downwards, so maybe time to rethink your attire when out paddleboarding – remember, cold water can kill!
Check our safety advice on cold water paddling at
www.sup.org.nz/safety/cold-water/
www.sup.org.nz
Paddleboarding in winter is great – it’s often incredibly still and serene, with much less traffic on the water. It may even be relatively warm and sunny, tempting you into
4 days ago
Entries are now live! Get in quick to get the early bird special.
eventplus.net/CTH22
1 week ago Here we go again, entered 🙂
There's a typo on their website ..
Who’s coming up north this Queens Birthday Weekend? Super fun and social, highly recommended – 3 fun races in 3 days on your favourite board.
www.sup.org.nz/event/2022-triple-crown/
www.sup.org.nz
Back by popular demand, the 3 day SUP event in the Bay of Islands over the Queen’s Birthday Long Weekend. 3 days, 3 races, 3 venues – the aim as always being to try and achieve as much variation as po…
1 week ago Get your entries in folks!
Nearly 80 youngsters from all over Northland came together on Lake Manuwai on Friday for the Northland Secondary Schools Sports Association Paddleboard Championships. The weather was perfect for a fantastic day of SUP racing, run by Northland Paddleboarding using their large fleet of one-design inflatable raceboards. With 3 races for each age group (yr 7-8, U14, U16, U19) around a 600m technical course with lots of corners, and then an inter-school team relay race to finish, it was a very full day of racing – pretty much non-stop action throughout!
For some of the youngsters it was their first go at competitive SUP, so after each round there were coaching clinics run by experienced local SUP racers. It was fantastic seeing how much the skill levels improved through the day, and there was some really close racing in many of the fleets. Stand-out action in particular in the U14 girls fleet, one of the largest (20 entrants) where after their three races Jana Godwin (Te Kura school), Lilli Voakes (Kerikeri High) and Grace Gundry (Te Kura School) each had a 1st, 2nd and 3rd on the score sheet; leaving them all tied for first place. They were neck and neck right round the course in each race, positions changing on every corner – fantastic stuff!
Every school went away with some medals, and the plans are already being drawn up for an even bigger and better event next year. If you’d like to see an inter-school competition in your region, please contact NZSUP. We’ll do our best to make it work!
Full results and loads more pix on the NSSSA FB page.
Overall Champions: Kerikeri High School
(based on top 4 individual results in groups with more than 6 competitors)
Team Relay Results:
1: Kerikeri High School
2: Dargaville High School
3: Kaitaia College
Most Improved School Trophy: Otamatea High School
Best Newcomers Trophy: Dargaville High School and Springbank School
Best Team Attitude Trophy: Kaitaia College
2 weeks ago
Vaikobi King & Queen Of The Harbour this Saturday and the course is confirmed. It’s not too late to enter. The long course 18-19km takes you from Takapuna Beach to Rangitoto lighthouse with a left turn taking in the stunning and untouched coastline before heading home. Also a 6km event. Enter via @takapunaboatingclub website under events.
2 weeks ago Race Entry includes Lunch afterwards and the shirt.
We live in a beautiful country #watercooledsports recent road trip took in Lake Pukaki framed by Aoraki Mount Cook. 📷ianriddlerphotography. @watercooledsports run an Winter SUP & paddle series in Dunedin, next race 28th May. Don’t forget to # NZSUP any must see NZ SUP paddle experiences.
2 weeks ago
Winter racing anyone? A few events for winter conditioning.
3 weeks ago Esther Smit Grobler
Load more
Faces of SUP #1
Over winter we will be sharing a few Q & A interviews with some of our faces of SUP in New Zealand. This week we have started with one of the best race smiles in SUP Jan Dunlop. No matter what the race Jan is always on the start line and most often the Podium. Jan Dunlop SUP tip’s here are a must read.
Q.Where do you live?
A.Torbay, Auckland
Q.How long have you been paddling?
A.I started paddle boarding around 2017 as a way to get some exercise. I was unfit, overweight and had high blood pressure, so something needed to change.
Q.How often do you paddle?
A.3-5 times a week, mostly I go early in the morning, it’s a great way to start the day.
Q. Tells us about your favourite Paddle Events or Favourite place to paddle?
A.I enjoy long-distance events, especially in interesting locations. The Cambridge to Hamilton and Waikato 100 races are both near the top of the list for the extra adventure aspect. I was planning on doing the Yukon River Quest (a multi-day adventure race) back in 2020 but Covid put an end to that.
Q.What are you training for next? any other SUP goals?
A.Nothing specific at the moment, just working on overall fitness and learning more about how to train smarter, not harder to avoid overuse injuries.
Q.What Sports did you did as a kid?
A.I grew up in Fiji so surfing, windsurfing, sailing and scuba diving were all a big part of my life there.
Q.As a multiple NZ masters champ, do you have any tips?
A.Here are a few training tips I have picked up over the years.
Tip #1 – Figure out your training zones
If you can, get a sports watch and a heart rate strap (wrist-based hr is not that accurate). Otherwise, get familiar with the Rate of Perceived exertion scale RPE and use that.
Work out your training zones. You can use the default method of calculation (220 – your age) but this can be off by quite a bit so do some testing and figure out what your max heart rate and your lactate threshold are. You can then tweak your zones to suit as you learn more about this and figure out what works for you.
Tip #2 – Go slower to go faster
Zone 2 training is great for focusing on paddle technique, nasal breathing and developing your aerobic base which helps sustain faster paces over longer distances. At the cellular level, this builds the number and size of the mitochondria in your muscle cells and improves their ability to burn fat as an energy source rather than glucose (which produces lactate).
I aim to spend approx. 80% of my time going at a zone 2 pace (easy conversational pace).
Tip #3 – Learn to love intervals
Doing speed work is also a critical part of going faster. Two types of interval sessions I do fairly often are:
Lactate threshold intervals (zone 4 focus)- So this involves paddling at or just below your lactate threshold heart rate for short blocks of time (4-8’) with short rests in between. This is about building your ability to tolerate high lactate levels. The ratio of work to rest is usually 2 to 1. So a typical workout might be 4’ at zone 4 with 2’ zone 2 recovery and repeat 8 times.
V02 max intervals (zone 5 focus) – So this involves going all out for shorter periods, followed by a slightly longer recovery period to fully clear lactate so you can go 100% again. So a typical workout here might be 1’ at zone 5 with 2’ rest and repeat that 8 times.
I generally aim to do around 20% of my training as speed work. So I might do 3-4 zone 2 sessions and one speed session per week OR I might tack on some speed work to a few of my zone 2 sessions. It’s OK to tack speed work on the end, but not at the beginning of a workout as speed work bumps you out of your fat-burning mode.
Tip #4 – Avoiding injuries
Injuries suck and we all get them especially as we get older. Here’s what’s been working well for me recently:
I find a good 15-20 minute warm-up helps loosen things up before attempting any high-intensity work.
Cross-training (running) has helped me with balance and endurance, especially in those rougher race conditions.
Yoga and foam rolling help loosen up tight muscles and knots.
I try to do a few strength sessions every week, I need to work on this.
Every third week I take things a bit easier to allow for extra recovery, so two weeks on and one week easy.
If you develop shoulder issues, look at your paddle length, I have shortened mine a few times and this has helped me with shoulder issues.
Q. What gear do you like to use?
My Essential SUP Equipment
Starboard Sprint for flat water training and races
Starboard Ace for downwinding and rough conditions
Quickblade Trifecta paddle
Garmin watch & HR strap
Sträva & Garmin Connect apps for monitoring training progress
Freeletics app for at home for strength training
Useful Training Resources I have found
Training zones playlist:
youtube.com/playlist…
Also, if you have the time, this is an amazing podcast about zone 2 training:
Deep dive back into Zone 2 Training | Iñigo San-Millán, Ph.D. & Peter Attia, M.D.
www.youtube.com/watch?v=-6PDBVRkCKc
Air temperatures and water temperatures are sliding downwards, so maybe time to rethink your attire when out paddleboarding – remember, cold water can kill!
Check our safety advice on cold water paddling at
www.sup.org.nz/safety/cold-water/
www.sup.org.nz
Paddleboarding in winter is great – it’s often incredibly still and serene, with much less traffic on the water. It may even be relatively warm and sunny, tempting you into
Entries are now live! Get in quick to get the early bird special.
eventplus.net/CTH22
Here we go again, entered 🙂
There's a typo on their website ..
Who’s coming up north this Queens Birthday Weekend? Super fun and social, highly recommended – 3 fun races in 3 days on your favourite board.
www.sup.org.nz/event/2022-triple-crown/
www.sup.org.nz
Back by popular demand, the 3 day SUP event in the Bay of Islands over the Queen’s Birthday Long Weekend. 3 days, 3 races, 3 venues – the aim as always being to try and achieve as much variation as po…Get your entries in folks!
Nearly 80 youngsters from all over Northland came together on Lake Manuwai on Friday for the Northland Secondary Schools Sports Association Paddleboard Championships. The weather was perfect for a fantastic day of SUP racing, run by Northland Paddleboarding using their large fleet of one-design inflatable raceboards. With 3 races for each age group (yr 7-8, U14, U16, U19) around a 600m technical course with lots of corners, and then an inter-school team relay race to finish, it was a very full day of racing – pretty much non-stop action throughout!
For some of the youngsters it was their first go at competitive SUP, so after each round there were coaching clinics run by experienced local SUP racers. It was fantastic seeing how much the skill levels improved through the day, and there was some really close racing in many of the fleets. Stand-out action in particular in the U14 girls fleet, one of the largest (20 entrants) where after their three races Jana Godwin (Te Kura school), Lilli Voakes (Kerikeri High) and Grace Gundry (Te Kura School) each had a 1st, 2nd and 3rd on the score sheet; leaving them all tied for first place. They were neck and neck right round the course in each race, positions changing on every corner – fantastic stuff!
Every school went away with some medals, and the plans are already being drawn up for an even bigger and better event next year. If you’d like to see an inter-school competition in your region, please contact NZSUP. We’ll do our best to make it work!
Full results and loads more pix on the NSSSA FB page.
Overall Champions: Kerikeri High School
(based on top 4 individual results in groups with more than 6 competitors)
Team Relay Results:
1: Kerikeri High School
2: Dargaville High School
3: Kaitaia College
Most Improved School Trophy: Otamatea High School
Best Newcomers Trophy: Dargaville High School and Springbank School
Best Team Attitude Trophy: Kaitaia College
Vaikobi King & Queen Of The Harbour this Saturday and the course is confirmed. It’s not too late to enter. The long course 18-19km takes you from Takapuna Beach to Rangitoto lighthouse with a left turn taking in the stunning and untouched coastline before heading home. Also a 6km event. Enter via @takapunaboatingclub website under events.
Race Entry includes Lunch afterwards and the shirt.
We live in a beautiful country #watercooledsports recent road trip took in Lake Pukaki framed by Aoraki Mount Cook. 📷ianriddlerphotography. @watercooledsports run an Winter SUP & paddle series in Dunedin, next race 28th May. Don’t forget to # NZSUP any must see NZ SUP paddle experiences.
Winter racing anyone? A few events for winter conditioning.
Esther Smit Grobler
