With three months until the 2025 Berg River Canoe Marathon there is enough time to haul out your boat, dust it off and start the training to be ready for your four-day odyssey from Paarl to Velddrif.

The first thing to do is to make sure you get an entry at https://paddler.paddlesportsa.com/ … then shake off the cobwebs and get on the water.

To help with that, 2024 race winner Tom Lovemore has put together a training plan to help everyone prepare.

This is what he suggests to prepare for the 2025 Berg River Canoe Marathon as a basic outline to help you focus on building endurance, being prepared, and getting comfortable in your boat. Stick to it, and we’ll see you on the start line.

Month 1: Build Your Base 💪🏽

• Aim for at least one longer paddle (1.5 hours) each week.

• Work on your technique and stroke efficiency to save energy over long distances.

• Cross-train with running, cycling, or gym work to build endurance and maintain a balanced approach.

Month 2: Increase the Intensity 📈

• Add interval sessions or use resistance/weight to improve speed and strength.

• Gradually increase your long paddle distance to 25–30 km.

• Introduce portage practice to keep sessions interesting and raise your skill.

• Begin testing nutrition and hydration strategies, especially during long weekend sessions.

• Enter Pre-Races as part of the Berg Series to gain valuable on-the-river experience.

Month 3: Race-Specific Prep 🏆

• Back-to-Back Paddles: Simulate race conditions by paddling on consecutive days, including at least one weekend where you cover 50-60 km over two days.

• Fine-Tune Your Race Gear: Train with your warm gear, gloves (if using), splash cover, and dry bags. Make sure everything is quick to adjust mid-paddle.

• Optimise Nutrition: Stick to what works. Avoid trying new foods or drinks close to race day. Practice refueling efficiently during long sessions.

• Sharpen Portages: Know when to run, how to drain your boat efficiently, and when a quick portage could save time over paddling through tree blocks.

• Plan Your Race Strategy: Study the sections, landmarks, and how expected water levels could affect these. Have a mental game plan for the tough long stretches.

• Stay Healthy and prioritise recovery. Get enough sleep, avoid overtraining, and manage any small niggles.

Final Week: Taper Smart 💤

• Reduce volume but keep intensity—shorter, sharp paddles will keep you race-ready.

• Focus on rest, nutrition, and hydration to arrive at the start line ready to roll.

Entries are via the Canoeing SA entry portal at https://paddler.paddlesportsa.com/