SUP Race Prep — Phase 4: Taper
Phase 4 — Taper Jul 18 – Jul 26, 2026

Taper &
Race Weekend

Duration: 2 weeks On-water: 1–2 sessions/week Land: Mobility only Weekend class: Sat Jul 18 (Shirley) Race: Sat Jul 25 – Sun Jul 26
The fitness is built. The taper exists for one reason — to let your body absorb 11 weeks of training and arrive at the start line fresh. Resist the urge to add sessions or intensity. One easy paddle after Shirley's class, then rest, then race. Less is more this week.
Week12
Taper · final class · rest
Sat Jul 18 – Fri Jul 24
On-water · Weekend Class Sat Jul 18 — Shirley
Final Race Prep + Pivot Turns
Z2Z3Z4
Third and final session with Shirley. Race technique and pivot turn refinement with the race one week away. Follow Shirley's direction on effort. This is the last structured training session of the program — after this, rest.
90 minutes
If doing this solo instead
  1. 10 min Z1–Z2 warm-up
  2. 20 min Z3 sustained
  3. 4 × 2 min Z4 · 2 min Z2 recovery
  4. 10 min Z1–Z2 cool-down
On-water · Solo Mid-week — Tue or Wed
Easy Z2 — feel-good paddle
Z1Z2
One easy paddle to stay loose and maintain feel for the board. No structure, no targets — just move. If you feel tired or flat, skip it and rest instead.
30–40 minutes
Structure
  1. Entire session Z1–Z2 — genuinely easy
  2. No intervals, no Z3, no pushing
Rest All other days
Rest, sleep, prepare
No training. Use the time to sort gear, check registration, plan logistics, and sleep well. Light walking is fine. Avoid anything that creates muscle soreness or fatigue.
Land · Mobility Only 1× mid-week
Gentle mobility — keep loose
One short mobility session mid-week. Nothing that creates soreness. Skip if you feel fatigued.
15–20 minutes · 1 set
Exercises
  • Hip flexor stretch — 45 sec/side
  • Hip CARs — 5 circles/side
  • Thoracic rotation — 8/side
  • Dead bug — 8/side
  • Band pull-apart — 15 reps
  • Prone Y-raise — 10 reps
Week13
Race weekend
Fri Jul 24 – Sun Jul 26
🏁 Race Days Sat Jul 25 – Sun Jul 26
Race Day
Start at Z3 — controlled and sustainable. Let effort drift naturally into Z4 in the final third. You've done the training. Trust your pacing.
Race Day Routine
  1. Eat 2–3 hours before start — familiar food, nothing new
  2. 15 min easy warm-up paddle before the start
  3. First third: Z3, controlled — resist going out hard
  4. Middle third: hold even effort
  5. Final third: let it climb into Z4, finish strong
Adjustments by distance
  • 2 mile: Start Z3–Z4, hold hard throughout
  • 5 mile: Start Z3, drift to Z4 in final third
  • 8 mile: Start low Z3, be patient — Z4 comes late
One last thing: You've put in 13 weeks of consistent work. Whatever happens on race day, you're a better paddler than you were in May. Enjoy it.