16 weeks of preparation to get paddlers ready for a 5-10 mile race. Originally built for The Money Island course at the Carolina Cup, this plan would be suitable for any paddler looking to commit a moderate amount of time to training. Expect the strength workouts to become difficult, and the on water work to peak with very high intensities. You should be able to commit 8 hours a week to training. Volume will decrease as intensity increases, prepping you for your best race yet. This plan has you in the water 6 times a week and in the gym optionally 3x a week. In the event of inclement weather, perform the paddling exercises as another form of cardio i.e. biking or running. As written, Thursdays are off days and Sundays are long paddle days.
April Zilg is a 3x World Champion, a gold medalist in the Pan American Surfing Games, 2x Carolina Cup Graveyard Champion, Gorge Downwind OC1 Champion and APP World Tour World Champion. After training and competing for the better part of the last decade, all of her hard work learning how to train and properly fuel finally paid off and now she wishes to share all she's learned on her route to success.
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