（本文是一篇纯译作，译者严云来自江西南昌，华东交大的年轻副教授。桨板爱好者，更是越野跑，长途骑行，皮划艇的骨灰级爱好者。特别注重理论和数据，而且非常严谨，属于玩家中的学院派。原文链接：http://supathletes.com/10-golden-rules-sup-training-program/）

Setting up a solid SUP training program is key to reaching your full athletic potential and goals. Read The 10 Golden Rules of SUP Training and the detailed article that follows to help set up an effective SUP training program. For a comprehensive look into SUP training and racing you can purchase the eBook,SUP Training The Smart Way. The eBook contains over 150 pages of valuable information, charts and diagrams on SUP training, technique, race strategy, nutrition, cross training and equipment selection. Additionally, the eBook provides a 12-week Race Ready SUP Training Program with all of the detailed daily workouts you need to help reach your goals.

构建一个可靠的训练计划事关发挥运动员的全部潜能和达成运动目标。下文和即将发布的文章将帮助制定一个有效的SUP 训练计划。若要进一步具体掌握SUP 训练和比赛，则请购买电子书《SUP 训练妙招》，此书超过150 页，包含有价值的信息、SUP 训练图表、技术、比赛策略、营养、交叉训练和装备选择。此外，电子书还提供一个帮你达成比赛目标的12 周训练计划，该训练计划详细到了日常训练安排表。

The 10 Golden Rules Of SUP Training
SUP 训练的10 条金科玉律

1. A high volume of training without sufficient intensity will fail to produce improvement, just as the opposite is true.
   Translation: Don’t complete a 10 mile training paddle like you are on a lazy river tube ride or paddle only 2 miles like a bat out of hell.

   没有足够强度的大训练量不能产生提高，反之亦然。
   解读：如同在缓流河上随波逐流一样划个10英里，或如同蝙蝠出洞一样风驰电掣，但仅划个2英里，均不可取。

   
   

2. If a workout is too hard or does not focus on the correct systems, a paddler will not improve or can lose previous gains.
   Translation: Don’t push yourself until you are foaming at the mouth and don’t paddle 15 miles the day before your 5 mile race.
   如果一场训练难度太大，或者不注重正确的系统训练，桨手不但没有进步，甚至会损失此前的训练成果。
   解读：不要训练到口吐白沫，也不要在一个5 英里赛的前一天去划行15 英里。

   
   

3. The work to rest ratio is extremely important and the exact specifications are unique to each individual athlete.

   Translation: Don’t do a high intensity paddle interval and go straight into the next high intensity interval without taking a rest period. Also, don’t copy your friend’s workouts everyday.
   训练与休息的时间比重极度重要，这没有一个统一标准，每个运动员都不一样。
   解读：不要搞背靠背高强度间隙训练。同样，也不要照搬他人的日常训练量。

   
   

4. Training load should build from week to week within each mesocycle and from mesocycle to mesocycle within the macrocycle.

   Translation: Each week the volume and intensity of your workouts should slowly increase with easier weeks every 3rd or 4th week.
   训练负荷要慢慢递增。以一周为小周期，数周为中周期，也包含其所属的长周期，训练负荷应当以周期为阶段逐步增。
   解读：每周的训练量和训练强度要慢慢递增，每3 周或4 周要安排一个减量周。

   
   

5. Volume and intensity must be periodically increased and decreased to produce improvements. Without this an athlete’s fitness will stay the same or decrease.

   Translation: The definition of insanity is doing the same thing over and over again and expecting a different result. Don’t paddle 4 miles every other day at the exact same pace and expect to make long term improvements.
   训练量和训练强度要周期化的递增和减少，否则，运动员的水平将停滞不前，甚至下降。
   解读：荒唐的是重复做同样的事，却期盼不同的结果。长期的改进提高不能以完全相同的配速每隔一天去划4 英里。

   
   

6. High intensity workouts should be done with sufficient rest in between each session. More than 24 hours are generally necessary for proper recovery.
   Translation: Don’t overdo it! Doing less is usually better when it comes to your training.
   两次训练之间高强度训练一定要在充分休息的条件下执行，一个适当的恢复最好要超过24 小时。
   解读：别使蛮！对于训练而语，少一点总比训练过度更好。

   
   

7. Each cycle should be followed by an easier week to allow for rest and recovery before the next cycle begins.
   Translation: Let your body heal as you ramp up your training. This is how you make the big gains!
   每一个训练周期之后要安排一个减量周，身体有了充分的休息和恢复才能进入下一个训练周期。
   解读：在提高训练量的同时，也要让身体有修复愈合的时间。只有这样，才能取得大收获！

   
   

8. Specific preparation leading up to a race can make a huge difference in the success of a training plan.
   Translation: If you plan to race in choppy water you should be training in choppy conditions or if you have a beach race you should be practicing your running beach starts.
   为赛事而作的特别准备会令你的训练计划特别成功。
   解读：静水赛事就静水练，海里的赛事就去海里训练，如果比赛是沙滩出发，多练习沙滩出发。

   
   

9. Pay attention to your nutrition during training.

   Translation: Training without paying attention to your nutrition is like putting cheap gas in a Ferrari. Your body is like a high performance Italian sports car, give it good fuel!
   关注训练期间的营养。
   解读：训练期间吃不好，如同往法拉利跑车中加进廉价低质的汽油。你的身体是如同一台高性能意大利跑车的发动机，请给它加好油。

   
   

10. Plan out your training schedule in order to maximize the efficiency of each workout.
    Translation: Fail to plan, plan to fail.
    制定训练日程是为了将日常训练的效益最大化
    解读：凡事预则立，不预则废。

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