This plan is designed to help participants aiming to achieve a personal best performance at the Great Ocean Paddle on the Victorian Surf Coast.
After our successful coaching and racing tours to this event over the last few years, we have put together a 12-week program that will get you to the start line feeling confident that you can race the Great Ocean Paddle to your maximum potential.
We frequently notice that paddlers outside the top 5 or 10 places at this event have not completed enough open water paddling in the lead-up. Therefore this plan places a heavy emphasis on skill refinement and open water challenges, and a building focus on fitness and endurance work. For paddlers without regular access to open water, the plan includes a range of sessions to simulate the boat handling required to make the transition between river, bay and estuary paddling...to shorebreaks, point breaks, groundswell, rebound chop and ocean paddling. You will find some sessions that will have you slightly outside your comfort zone, and some sessions that will leave you buzzing long after they are done!
This plan will begin on November 11th, 2019 and take you through to race day on February 2nd, 2020. For the first 2 weeks you will be asked to perform 3 to 4 paddling sessions per week close to home, maintaining this frequency but varying your training locations or conditions from weeks 3 to 4. Your frequency will escalate to 4 or 5 sessions per week from weeks 5 to 8. From weeks 9 to 10 you will have the choice of increasing your frequency to 6 paddling sessions per week, or maintaining your frequency and increasing the duration of some sessions. Twice each during weeks 9 and 10 you will also be asked to travel to a location on the edge of your comfort zone to train, and both weeks will include a day where you are asked to paddle once in the morning and once in the afternoon. Weeks 11 and 12 will focus on freshening up and fine tuning your course-specific skills. This plan is fully compatible with joining our Great Ocean Paddle Getaway from January 29th, you can of course "fly solo" in the final week if that is your preference. Stretching and body maintenance will complete the programme and take you through to the event in top shape.
Upon purchasing this training plan we will email you a pdf document with supporting material, and be on hand for general advice throughout your preparation.
- 12 week training plan
- Suitable for established paddlers taking on the Great Ocean Paddle
- Emphasis on a personal best performance
- Focused on skill development
- Focused on the transition from flat water to open water environments
- Building fitness & endurance work throughout the program
- Assumes infrequent access to open water environments