Heather Herbeck

Spring will be here before you know it, bringing high water, more river options and the start of race season. Gear up for a strong season right off the bat by beginning your 2015 training now!

 

Here is a workout plan I follow through a one-year period: 

January – February:

Emphasize paddling-specific muscle strength and endurance. Click here for an in-depth training regime to follow during these eight weeks.

 

March – April:

Paddling-specific endurance, while maintaining your strength and power, is highlighted. Spend lots of time on the water improving your technique.

 

May – August:

Competition season and warm weather boating begin. Enhance on-water performance with my top five stretches for paddlers.

 

September – October:

When the main paddling season wraps up, go back to the basics: general endurance and strength training. Cross-training with other activities will work on stability, mobility and flexibility. This time should also be used to rest overused areas of the body and work on healing any injuries.

 

November – December:

Continue cross-training for overall fitness. Emphasize strength-building activities. 

 

Written for Rapid Magazine Published Jan 6, 2015