Phil's Personal Socal Winter Series Training Plan
- Periodization
- LinearPeak For Your Big Race
- Intensity
- HR Zones · RPE
- Race Focus
- Mid-Distance · Long-Distance
- Delivery
- Emailed Documents
This training program is designed to enhance performance, prevent injuries, and promote overall well-being. It is tailored to SoCal paddlers paddling in the 2026 winter series. It will have 2 peak races, a peak at HanoHano Ocean Challenge, and a peak at Wild Buffalo Relay. The program focuses on developing technique, endurance, power, and speed.
After purchasing you will be emailed 3 documents
- How to and Information about the program
- Info on HR Zones this plan use
- Training Plan
This is my personal program. I'm happy to answer any questions you may have.
Remember to consult with a healthcare professional before starting any new training program.
27 WeeksBuilt In Phases
Each period builds on the last. Volume comes first, then intensity, sharpening toward one or two goal races. First you make sure you can cover the distance, then that you can race it.
- 01 Prep 1 Week · Wk 00Gear, goals, benchmark time trial · Week 0
- 02 Technique 3 Weeks · Wk 01–03Distance per stroke · clean up the habits
- 03 Base 3 Weeks · Wk 04–06Technique + force + endurance
- 04 Endurance 4 Weeks · Wk 07–10Hold speed long · build to 15–18 miles
- 05 Power 3 Weeks · Wk 11–13Starts, finishes, surfing · sprint and VO2 work
- 06 Speed 3 Weeks · Wk 14–16Race-pace threshold intervals
- 07 Taper & Race 1 Week · Wk 17Recover without getting lazy · race one
- 08 Endurance 4 Weeks · Wk 18–21Build on peak one for the 32-mile relay
- 09 Speed 4 Weeks · Wk 22–25Long max efforts, long recoveries · relay-specific
- 10 Taper & Race 2 Weeks · Wk 26–27Sharpen and freshen up · race two
One WeekInside The Plan
- mon Off
- tue Hard Cruise Intervals 26 x (7' Z4, AR 4' Z1-2)
- wed Easy LSD 380' Z2
- thu Hard Weight 2Weighted 6 x (8' Z2, AR 2')6 x (90" Z5, 30" Z1)
- fri Off
- sat Hard Sprints 112 x (1' Z5, AR 1')20 x (30" Z5, AR 1')
- sun Long LSD Intervals 44 x (45' Z2, 3' RI)
Week 8 of 27 · Endurance period · main sets only. Z = heart-rate zone · AR = active recovery · RI = full rest.
Is This PlanFor You?
- 01 BeginnerNew to outrigger, or new to training with a plan. Most sessions are steady and comfortable, about an hour, with short pickups to build speed. The goal is building the habit and finishing your first races strong.
- 02 IntermediateA season or more on the water, and an hour of steady paddling feels easy. Key sessions mix steady work with harder intervals. For paddlers ready for structure, racing for fun or chasing a personal best.
- 03 AdvancedSeveral seasons of racing behind you, and you bounce back well from hard days. Key sessions are longer and harder: tempo, threshold and race-pace intervals. For racers training to place.
- 04 EliteThis PlanYears of racing behind you and a big race on the calendar. Most weeks stack hard sessions back to back, and you recover well between them. For paddlers chasing the podium.
- Chest Heart Rate Monitor
- GPS Device
- Resistance Bungee
- Ankle Weights or Sandbag
Workouts are prescribed in heart-rate zones set from your own threshold time trial. Wrist sensors don't read well while paddling, so use a chest strap. Calculate your zones →
No monitor yet? Every session also works by feel (RPE).
Your plan documents arrive by email after checkout: the how-to guide, your heart-rate zones, and the full plan.
The TrainingPeaks version schedules every workout and syncs it to your GPS watch. It's sold separately in the TrainingPeaks store.
View On TrainingPeaksProgrammed ByCoach Phil
Lanakila keiki alongside Danny Ching. Coaching since 17. Oceanside men's program since 2012 — and Team USA coach for the Boys U16 and U19 divisions since 2025. Every session in this plan has a purpose, and you'll know what it is.
How This Plan Trains
No bro-science. No junk miles. Every session in every plan has a purpose, and you'll know what it is.
Fundamentals First
Catch, posture, timing. Technique is what holds when the body wants to quit — so we build it before we build volume.
Evidence Over Ego
Zones, load, and recovery planned from the research — not the group chat. If it doesn't serve the goal, it's not in the plan.
The Crew Is The Engine
Six blades, one hull. In together, out together. Individual fitness serves the boat — not the mirror.
Keep The Joy
The sport gives more than it takes. Athletes who love the water outlast athletes who fear the clock.