How to Train for a 10km Race with Paddle Logger & Cheryl Goldstein

From Fort Lauderdale Florida, Cheryl Goldstein is a passionate SUP racer. When she’s not on the water she is the Chief Firestarter at Campfire Creative Marketing. This year Cheryl was very excited to compete in the money island race at the 2024 Carolina Cup festival. In preparation for this years event Cheryl was able to use the Paddle Logger app to track her training and progress in order to prepare for her first Carolina Cup race. We were stoked to check in with Cheryl to see how her training went, and what her result was in the money island race!

Thanks for joining us on TotalSUP today Cheryl! Can you describe your typical training regimen leading up to the 10km money island Carolina Cup race?

Thanks for having me TotalSUP! I usually train 3 days on the water and 3 days strength training with one rest day. I try to do one long paddle each week and then the other two are either intervals, focusing on stroke, or our local Wednesday night race league with the 954 Paddle Crew.

How did Paddle Logger help your training for the money island race this year?

I was able to hone in on my speed and distance. I was also able to keep track of my heart rate to make sure that it was consistent and not spiking at the wrong times. The problem I’ve had with other apps I’ve used is they don’t show me the big picture. With Paddle Logger I’m able to see the entire workout for example where I lost momentum, where I picked up speed, etc.

What was your favorite feature on Paddle Logger that you used to track your training?

I really like that it integrates audio cues which give me my split times and speed times at every mile. That allows me to know when I need to pick up my pace or if I am behind on my goals.

Amazing! How do you balance strength training with cardio for paddling races of this distance?

I try to do equal parts each week. I also use the spin bike to help me with cardio endurance.

That’s awesome! How do you mentally prepare yourself for the physical and mental challenges of a 10km paddling race?

This is a constant struggle for me. I spend too much time worrying ahead of time which ultimately makes me second guess myself. For this race I tried something totally different. I woke up early, warmed up my body with some simple movements and stretching, then I wrote down my thoughts in a journal. I find writing things down allows me to stop thinking about them as much. I’ve also started incorporating breathwork into my training. So as I lined up at the start I focused on my breath instead of all the chaos around me. This is definitely a work in progress.

Do you incorporate cross-training or other sports into your paddling training routine? If so, how do they benefit your performance?

I use the spin bike alot to help me with cardio endurance. I do a lot of stability training with the power plate. The vibration from the power plate helps to activate more muscles and improve circulation. Not to mention, it throws you off balance which strengthens your core and legs which are most important for paddling.  I also like to use it for muscle recovery which I spend a lot of time focusing on to prevent injuries. For me, the most important part of training is stretching! I try to do at least 30 minutes of stretching every single day!

What strategies do you use to pace yourself during a 10km race while maintaining speed and energy levels?

Breath-work has been helpful with this. It helps me to remain calm and focused when I am exerting a hard effort. Also, setting my goals ahead of time helps me to stay on track.

How important is rest and recovery in your training schedule?

I make it a priority to take one day a week as a recovery day. Not just for my body, but also for my mind.

Have you faced any obstacles or setbacks in your training for the money island race and how have you overcome them?

Money Island has been a bucket list race for me for a very long time, and over the years I’ve had many obstacles that prevented me from doing it.  Fortunately, this year I made a promise to myself to not let anything stand in my way. I had such a good time racing, meeting new people, and supporting my fellow teammates. It lived up to my expectations!

What advice would you give to aspiring paddling athletes looking to tackle a 10km race for the first time?

Have a training and nutrition plan in place and stick with it. Set realistic goals for yourself, and use paddle logger to help guide you, but don’t get so hung up on the data that it prevents you from having fun.

Thank you so much Cheryl for sharing with us your training tips, tracking, and planning for the 10km money island race! We are so proud of you and cannot wait to see you crush your next race with the help of Paddle Logger!

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