If you are a looking to improve your fitness then SUP is a great full body workout! We will look at ways to improve technique and increase muscular and cardiovascular endurance. SUP is a great way to burn calories and improve overall fitness and health.

We will start with a slow paddle whilst discussing the tide and route for a paddle circuit or one way workout. After the session we will have a warm down in the gym (optional) and use of the gym equipment for anyone who wants a short added workout before fully warming down.

We will be focusing on working against the tide (our very own treadmill on water) around the local islands.

These sessions are for more confident/experienced paddlers. If you are unsure of your ability please join a group or club session on the Thames (Kew Bridge) first. Then we can start to work on technique and progress to the more demanding fitness sessions.

No preparation is needed but dress appropriately for the weather, bring a change of clothes and footwear to wear on water (read below detailed guidance). 

We advise checking the weather forecast before your session and dressing appropriately based on the weather conditions on the day - taking wind and rain factor into account. 

What should I bring:

1. Shoes you will wear on a SUP (depending on the time of year - read below)
2. Spare clothes and a towel (in case you fall in and need to shower) 
3. Sun protection (sunscreen and sun hat)
4. Retainer for your glasses
5. Refillable water bottle (you can top up at the arches)
6. Dry bag if you are planning to take things with you on water including waterproof phone case for your phone. We have some dry bags and phone cases for sale on site. 

Warmer weather

Quick drying sportswear/gymwear - short or long sleeve tops, leggings, shorts, quick drying trousers (avoid denim and heavy cotton - it can get heavy when wet and holds moisture making you chill down quickly).

Footwear - neoprene water shoes are best. Inexpensive neoprene shoes are now widely available to buy. However, if you don't have these, don't worry. On your first few sessions you will be fine wearing a pair of flat sole trainers/converse/ hiking sandals with a heel strap - anything that will stay on your feet, footwear with a sturdy flat sole that you don't mind getting wet and possibly muddy.

Avoid flip- flops as hey will fall off your feet, you can trip over and injure yourself! There are sharp stones on the river banks and in wetter weather some river mud so wearing flip-flops can be dangerous.

We avoid barefoot paddling because of the risks of injury and infection (falling over, cutting your feet on sharp stones, getting infected etc). You may wish to purchase a pair of neoprene socks which we sell at very competitive prices (£15-£20) and layer them up with your trainers. We also sell light weight neoprene shoes and have some more technical neoprene boots but not all sizes. 

Light windproof/waterproof jacket or a spare top if you think you will get chilly. 

Spare jumper/throw on top you may wish to put on after exercising to warm up and stay cosy. 

Colder weather

1. Windproof/waterpoof light jacket.
2. Thermal top. 

In colder weather we strongly advise wearing light thermals and wetsuits and a wooly hat (we lose lots of heat through the head!) We have a selection of wetsuits that can be borrowed on our sessions. You may wish to wear a bigger wetsuit with tight fitting layer under - a baselayer and a pair of leggings. 

Footwear in colder weather is very important - your feet will get cold! We recommend neoprene shoes and boots and in very cold weather neoprene socks as well.

We have some neoprene shoes to borrow free of charge but not all sizes are available and depending on how busy we are we are likely to run out of shoes. You may wish to purchase a pair of neoprene socks which we sell at very competitive prices (£15-£20) and layer them up with your trainers. We also sell light weight neoprene shoes and have some more technical neoprene boots but not all sizes. 

During the winter months we also have neoprene mitts available for use if required. 

1. Spare clothes, warm jumper/throw on cosy top are essential in winter to keep you warm after exercise.