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TRAINING
100 Mile Training
Program
The following program has been put together with the input of
several ultra distance paddlers and many years of experience. It
should be used as a guideline and reference only. Alterations
should be made to accommodate your schedule and and prior level
of fitness. In preparing for a paddling event finding a
convenient training location is not always easy. Unlike running
or cycling, most people can not walk out their front door and
paddle away. Do not get discouraged if you miss some of training
days. The training schedule represents an "optimal" routine for
a strong finish. You can finish the CR100 with less miles under
your belt than this schedule represents, and many people will.
The most important miles are your long days, especially Saturday
workouts. Remember that gradual progression is the key to injury
prevention. Swimming and rowing are very good paddling
substitutes, using very similar muscles.
*AS WITH
ANY FITNESS PROGRAM PLEASE CONSULT WITH YOUR DOCTOR
FOR A CLEAN BILL OF HEALTH PRIOR TO STARTING.
|
WK# |
SUN |
MON |
TUE |
WED |
THURS |
FRI |
SAT |
WKLY TTLS |
|
1 |
OFF |
6-MOD |
CT |
6-TT |
5-EASY |
OFF/CT |
12 - Jun 2 |
30 |
|
2 |
OFF |
7-MOD |
CT |
5-FAST |
6-EASY |
OFF/CT |
15 - Jun 9 |
33 |
|
3 |
OFF |
8-MOD |
CT |
4-FAST |
7-EASY |
OFF/CT |
20 - Jun 16 |
35 |
|
4 |
6-EASY |
OFF |
CT |
5-FAST |
8-EASY |
OFF/CT |
25 - Jun 23 |
44 |
|
5 |
OFF |
9-MOD |
CT |
6-TT |
9-EASY |
OFF/CT |
25 - Jun 30 |
49 |
|
6 |
OFF |
10-MOD |
CT |
5-FAST |
10-EASY |
OFF/CT |
30 - Jul 7 |
55 |
|
7 |
OFF |
11-MOD |
CT |
4-FAST |
10-EASY |
OFF/CT |
35 - Jul 14 |
60 |
|
8 |
12-EASY |
OFF |
CT |
5-FAST |
10-EASY |
OFF/CT |
40 - Jul 21 |
67 |
|
9 |
OFF |
12-MOD |
CT |
6-TT |
10-EASY |
OFF/CT |
45 - Jul 28 |
73 |
|
10 |
OFF |
13-MOD |
CT |
5-FAST |
12-EASY |
BP/CT |
40 - Aug 4 |
74 |
|
11 |
OFF |
14-MOD |
CT |
4-FAST |
10-EASY |
BP/CT |
45 - Aug 11 |
73 |
|
12 |
6-EASY |
OFF |
CT |
5-FAST |
6-EASY |
BP/CT |
50 - Aug 18 |
67 |
|
13 |
OFF |
6-MOD |
CT |
6-TT |
CT |
OFF/BP |
12 - Aug 25 |
24 |
|
14 |
OFF |
6-EASY |
CT |
BP |
BP |
OFF |
RACE DAY |
106 |
"08CR100 Official
Group Training Days" on the Colorado River
08 TRAINING DAYS TO
BE ANNOUNCED VERY SOON STAY POSTED!
Date July 14 - 25 miles Bastrop to Smithville
Date August 11 - 35 miles location Smithville to La Grange
Date August 19 - 36 miles location La Grange to Columbus
Saturday is always the "Long Run" day and should be done at a
comfortable steady pace.
Log is figured in miles not time. Venue differentiation may
cause mileage/split variance.
BP - Boat Prep - This is time spent to prepare your boat for the
100 mile journey. (ie: rigging, seating, water storage)
TT - FAST -Time Trial 6 miles same course each time (Best done
on still water for consistent results)
CT - Cross Train - Running, Cycling, Weights, Pilates, Yoga,
etc. (Something you enjoy other than paddling)
EASY - Recovery Pace (50-60% of Max HR)
MOD - Race Pace (60-75% of Max HR)
FAST - High Intensity Pace (75-90% of Max HR) (This is a good
day for interval training)
If your curious about how fast you can move your boat a GPS is
the best training device out there and well worth investment. The list
below is an approximate speed if the same person paddled each boat at a
moderate pace on flat water for a distance of 10 miles.
(Specifics details will vary the outcome and the information
provided is for reference only)
Solo Plastic SOT - 4 mph average
Tandem Plastic Rec boat - 5 mph average
Aluminum Canoe - 5.5 mph average
USCA C-1 - 6 mph average
ICF K-1 - 7 mph average
If you are
looking for training partners, shuttles or general information
on marathon canoe training or racing the following forums are a
great place to start.
LUV TO PADDLE
TXCANOEKAYKRACING
As always, if
you have any specific questions feel free to email us at
cr100info@yahoo.com
If we can not answer your question we will point you in the
right direction
VIRTUAL
TRAINING
Click
here to find out more about this training tool.
In 2004 we had
almost 40 entries into 5 mile virtual race including touring and
sea kayaks, surfski, racing K1 and unlimited safari canoes. Some
paddlers complained that 5 miles is not enough for them ... So,
this year I am also adding 10 mile race.
The idea is to paddle the race distance, 5 or 10 miles, record
your results by GPS and submit data for posting. To make entries
somewhat comparable the race course should be on water without
current and include one or more loops to average over paddling
conditions.
GPS is recommended to record distance and time, but you can also
use SpeedMate or similar devices. If you have occasion, try to
compare reading from your SpeedMate to GPS. You may find
something unexpected: see my GPS-SpeedMate comparison.
Everybody is invited to race!
Required information:
* paddler name, age, and location
* race date
* boat and paddle
* distance, time and/or average speed
* optional: maximum speed, average HRM
* a short description of paddling area and racing course,
shallow or deep water
* a short description of water and weather conditions
* any other related comments
* optional: links to your website, boat used or paddling area;
pictures of you and your boat, GPS tracks
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