Ever wondered how the pros master the waves and winds on their paddleboards? Paddle into the expertise of Danny Ching, a maestro of stand-up paddleboarding and outrigger canoeing, as he spills the secrets on harnessing the power of paddle strokes and why rest days are not just about kicking back. He's joined by Victoria Burgess, a fellow paddler with a PhD, who offers a splash of knowledge on navigating the diverse waters of South Florida. Timeline: 1:26 Danny was also a Dragon Boat racing champion 3:08 How important is training volume for stand-up paddling (SUP)?  4:20 Danny grew up paddling OC; compares OC to SUP.  6:07 Training for a SUP race, Danny does a bit of a mix of OC and SUP. He treats SUP as fine-tuning. Minimum of 4 hours per week with 2 hours very hard. 9:40 What we have learned from SUP, we glean from other sports. 10:00 68-74 inch paddle – is what Danny uses  13:04 Does making a board lighter make that much of a difference? Is volume key?  14:27 A lighter board will pick up speed quicker…but also slow down quicker. 16:25 Adding a concavity to the bottom of the board might increase stability 19:36 Stroke rate in SUP – does it “matter?” Because conditions are always different, does using a specific cadence make sense? 24:51 When do you pull the paddle out of the water? 29:09 The wind in Florida. Am I paddling to “train?” Or is it just “exercise?” 29:35 Make sure you are “training” when you paddle. You aren’t just “exercising.” 31:54 Dry land recommendation for SUP training 32:44 A 76-year-old is the oldest person to come to Danny to learn how to paddle 39:20 Nutrition is so underplayed – Victoria Burgess 42:52 Periodization may be overblown in endurance sports 43:37 Danny is not familiar with his daily protein intake 43:58 Danny’s thoughts on periodization – interesting take 49:40 The 200 meter sprint record   Daniel Dawson Hepala Hakuole Ching, is a professional standup paddleboarder and outrigger canoe paddler from Redondo Beach, California, United States. With the 404 and Hippostick, these brands were co-founded by Danny. Father of 2 girls. OC1 world champion; SUP world champion; Dragon Boat world champion. Ching is also known for his involvement in promoting the sport through clinics, workshops, and demonstrations, inspiring enthusiasts of all levels to pursue their passion for paddling. His dedication to the sport and commitment to excellence continue to inspire paddlers around the world. You can find him on Instagram at dannyching404 Hosted by Jose Antonio, PhD Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance. Twitter: @JoseAntonioPhD Instagram: the_issn and supphd Co-host Anthony Ricci EdD Dr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance. Instagram: sportpsy_sci_doc and fightshape_ricci