For the past two years, during the week-long school break between Christmas and New Years, Cascade has held a Superweek. Superweek acts as an aerobic shock to an athlete’s body, resulting in an accelerated aerobic adaption. The mechanism of adaptation is high aerobic endurance workouts – both in the canoe or kayak and running. Additional training load is added through hypertrophy/hyperplasia and core strength training. We just competed this year’s Winter Superweek with 11 water workouts totaling 200 km for the top athlete (Eric Roux), 3 run workouts, 6 core sessions and 3 weight training sessions. Joining the 11 Cascade paddlers were 4 great paddlers from Gig Harbor. Except for Eric, not everyone participated every day, but each performed a significant amount of training relative to their normal load.