Last Paddler Standing: Lessons Learned and Looking Ahead

The Last Paddler Standing event is a unique endurance challenge that tests not just physical strength but also mental resilience. Having participated in this event twice, paddling 48 hours straight in 2023 and 25 hours straight in 2024, I’ve gained invaluable insights into preparation, resilience, and strategy. For 2025, the event is moving to a new venue, presenting both fresh challenges and opportunities for growth.

A New Venue: What to Expect

The 2025 event will be held on Lake June in Winter which is a larger lake, potentially introducing choppier conditions. This change serves as a reminder of the importance of training in diverse environments to be ready for whatever mother nature, or race director Greg Wingo throws your way. 

I’m excited to announce that I’ll be adding my name to the 2025 roster and will be there not only to compete but also to cheer on everyone who registers.Yes, I am already questioning my sanity subjecting myself to this kind of type-two fun for a third year in a row. 

WHY I PADDLED FURTHER IN 2023 DESPITE BETTER ATHLETIC PERFORMANCE IN CONDITIONING IN 2024

Reflecting on the difference between my performances in 2023 and 2024, several key factors stand out. It was not one of these factors that led to me pulling out early but rather the combination of them all. 

1.FATIGUE FROM AN INTENSE SEASON

Heading into the 2024 event, I was coming off an incredibly focused and intense season. I became the first female to complete the Alabama 650 on a stand-up paddleboard, finishing second overall among women, followed by a top-10 finish at Chattajack. Though I was physically and mentally fatigued from this consolidated schedule, the momentum carried me through Last Paddler Standing but ultimately was part of my reason for dropping early to protect my body for longevity in the sport. Given the windy conditions and not being fully recovered from a hard season I felt I was straining in my body more than anticipated, specifically my right shoulder which I have a history of impingement with. I knew I could continue on with these minor “injuries” because I have a strong ability to suffer through pain, however I am a big believer in the theory of “just because you can, doesn’t mean you should”. This was a big breakthrough for me as I have never dropped out of a race before hitting my goal before. Knowing when to push and when to back off can lead to longevity in the sport and even enhanced performance. To help mitigate this for the future I started a max strength progressive overload program focussing on really building my strength in the off season to help me better fight tough conditions without strain. 

2. CREW ENERGY

In 2023, my crew included my husband and several friends who brought energy, humor, and motivation to the event. They also had the ability to take rest in between “shifts” if desired. In 2024, my crew consisted of just my husband. While he did an incredible job supporting me, I missed the positive energy and camaraderie of my larger crew and felt guilty he couldn’t really take a break. The 2024 event brought strong winds and freezing temperatures making the thought of hanging out in a park for 49 hours even more punishing. While my husband assured me he would support me if I chose to continue, I could see the misery in his face. He had already sacrificed so much while crewing me for 10 days at the Alabama 650, and I made the decision to take him out of his misery. I wouldn’t always do this as the crew knows what they are getting into but 2024 was a big year for us and our relationship and it felt like the most loving thing to do at the time. 

3. SHIFTING GOALS

My 2024 goal was to complete the super lap on the 49th lap, but with the conditions as they were, I knew it would be unlikely. Many paddlers stronger than me didn’t complete the lap this year, confirming that stepping back was the right decision for me at that time. I had deeply considered if it would be worthwhile for me to paddle to 48 hours to match my 2023 performance but ultimately concluded finishing 25 laps or finishing 48 would leave me just as dissatisfied with not hitting my goal of 49 hours and a successful completion of the superlap. 

LESONS LEARNED

1. The Importance of a Solid Crew

Your crew can make or break your experience. Their support, encouragement, and readiness to adapt to changing circumstances are crucial. Communicate your needs clearly ahead of time, and ensure they understand the flow of the event. For me, this looked like telling my crew what I would want for the next lap so they had the whole time I was paddling 3.33 miles to prepare. As a paddler it’s your job to make the crewing experience easy on your crew. Don’t make them guess your needs (although this is a sign of good crew!).  Crew is not mandated for the event and some paddlers were self supported but it makes a massive difference having a crew team for an event like this. Some things are not possible without them such as in 2023 my crew was drying my wet clothes and gloves in the hand driers in the bathroom between laps when I felt like a wet rat (see below). 

2. Prepare for All Conditions

In 2023, I forgot a rain jacket, and it downpoured. It was pretty miserable, which I guess is somewhat the intent of this race ;P In 2024, strong winds and freezing temperatures caught many participants off guard. We had to Instacart heated blankets and winter gear mid-event.We came what we thought was prepared and even had a space heater with us but it proved to be way colder than anticipated. These experiences reinforced the necessity of packing for every possible weather scenario.

3. Fueling and Mental Resilience Go Hand in Hand

Proper fueling and mental adaptability are critical for endurance events. Nutrition is the foundation of physical performance, while mental resilience keeps you pushing forward when the going gets tough.I could write an entire several page post on mental resilience so I will focus here on fueling. 

Nutrition is a cornerstone of endurance paddling, and finding the right balance is critical to sustaining energy levels.  Recent studies suggest a range of 30–120 grams of carbs per hour, depending on the individual and event duration. You might be thinking that’s a huge range, and it is! Don’t wait to start trialing a nutrition plan and figuring out what works for you. There is also some level of “stomach training” that goes into.  David Roche, who set a new course record at the Leadville 100 ultramarathon, consumed between 120 to 140 grams of carbohydrates per hour during his race. He noted intentionally training his stomach to be able to handle this car load. Electrolytes are equally essential, as they help maintain hydration and prevent cramping. In practice, I relied on sports drinks, gels, and snacks that provided both energy and electrolytes.

One key takeaway? Test your nutrition plan during training to figure out what works for your body. Not all stomachs handle the same foods or supplements under stress, so trial and error is your friend. You’ll thank yourself on race day when your energy levels are consistent, and you’re able to focus on paddling instead of battling nausea or fatigue

My Personal Nutrition Plan:

• Base nutrition: 1 scoop of Tailwind per hour (25g carbs) at a minimum. If I couldn’t manage to eat food my crew would increase this. 
• Snacks between laps: Things like a banana (approximately 27g carbs), dates (6g carbs each), or my favorite—Heavenly Hunks (17g carbs each).
• Meals during traditional meal time: Sure it’s fine to crush Heavenly Hunks and not feel any sort of way about it but eating a balanced meal for multi day paddles has been really helpful for me in terms of nutrition and getting foods that can help fight inflammation. It also helps to break up the monotony which comes with fueling for a multi day event. Some of my favorite things I ate during the Great Alabama 650 were tofu scramble burritos, panakes, and chickpea pasta with veggies. 

During events like Last Paddler Standing, you’re not just eating for the current lap but for the laps ahead. This means fueling proactively, even when you’re not hungry.

Mental Resilience: Staying mentally strong requires adaptability and this includes adaptability in your nutrition plan. You might train all year with Tailwind and on race day your body decides you’re suddenly repulsed by the thought of it.  When preparing for the Alabama 650 I had utilized visualization and meditation to help me prepare for this. Specifically, I thought about myself on my hands and knees on the side of a river throwing up and how I would work through this scenario; luckily my body was happy with my nutrition plan and this was not needed. My apologies for the visual but if you are newer to endurance paddling, this is just the start of humbling experiences that may happen to you. 

The Last Paddler Standing continues to challenge and inspire me. The move to a new venue for 2025 is a reminder of the unpredictability of these events, but it’s also an exciting opportunity to grow as an athlete. Whether you’re a returning paddler or considering your first attempt, this event is a test of perseverance and grit like no other.

I look forward to seeing you at the start line—and cheering you on along the way. Registration for this event is capped so don’t delay registering. 

Mahalo for reading

With aloha, 

Lindsey