Want to compete in Eppie's Great Race on July 19 but don't know how to approach it? We continue today with the second training week. To see last week and future weeks: www.sacbee.com/ eppies.
Do not try to do all three programs – you'll risk overtraining and injury.
Running: Week 2
Day 1: Rest
Day 2: 3 miles
Day 3: Cross-train or rest
Day 4: 3 miles
Day 5: Cross-train or rest
Day 6: 3 miles
Day 7: 4 miles
– Dusty Robinson, marketing manager for Fleet Feet Sacramento, is a former running coach.
Cycling: Week 2
Day 1: Rest
Day 2: Ride casual 20 miles
Day 3: Ride easy 15 miles
Day 4: Ride stronger 15 miles
Day 5: Ride casual 20 miles
Day 6: Ride easy 15 miles
Day 7: Ride 30 miles
Note: Casual rides mean not being held to a set tempo; easy rides translate to 17 mph; strong rides test your aerobic capacity.
– Christopher Davis-Murai is owner of The Bicycle Chef on J Street in Sacramento and part of a racing team.
Kayaking: Week 2
Day 1: Location: Lake for beginners, river for intermediate. 30 minutes paddle at half-power; 10 minutes paddle at three-quarters for beginners, 20 minutes for intermediate.
Day 2: Rest or cross-train
Day 3: Location: Lake. 45 minutes paddle at half to three-quarters power for beginners, 1 hour for intermediate.
Day 4: Rest or cross-train
Day 5: Location: Lake for beginners, river for advanced. 30 minutes paddle at half power for beginners, three-quarters power for intermediate; 10 minutes paddle at three-quarters power for beginners, 10 minutes upstream for intermediate; 100-yard sprint for beginners, 400-yard sprint for intermediate.
Day 6: Location: Lake or slow river (below Watt Avenue). 30 minutes paddle at half-power, 10 minutes at three-quarters power for beginners; 20 minutes at half-power, 20 minutes at three-quarters power for advanced; 3 to 6 100-yard sprints for both.
Day 7: Rest or cross-train
– Dan Crandall is a surf kayak champion and owner of two kayak businesses in Lotus.
© Copyright The Sacramento Bee. All rights reserved.
What You Should Know About Comments on Sacbee.com
Sacbee.com is happy to provide a forum for reader interaction, discussion, feedback and reaction to our stories. However, we reserve the right to delete inappropriate comments or ban users who can't play nice. (See our full terms of service here.)
Here are some rules of the road:
• Keep your comments civil. Don't insult one another or the subjects of our articles. If you think a comment violates our guidelines click the "Report Abuse" link to notify the moderators. Responding to the comment will only encourage bad behavior.
• Don't use profanities, vulgarities or hate speech. This is a general interest news site. Sometimes, there are children present. Don't say anything in a way you wouldn't want your own child to hear.
• Do not attack other users; focus your comments on issues, not individuals.
• Stay on topic. Only post comments relevant to the article at hand.
• Do not copy and paste outside material into the comment box.
• Don't repeat the same comment over and over. We heard you the first time.
• Do not use the commenting system for advertising. That's spam and it isn't allowed.
• Don't use all capital letters. That's akin to yelling and not appreciated by the audience.
• Don't flag other users' comments just because you don't agree with their point of view. Please only flag comments that violate these guidelines.
You should also know that The Sacramento Bee does not screen comments before they are posted. You are more likely to see inappropriate comments before our staff does, so we ask that you click the "Report Abuse" link to submit those comments for moderator review. You also may notify us via email at feedback@sacbee.com. Note the headline on which the comment is made and tell us the profile name of the user who made the comment. Remember, comment moderation is subjective. You may find some material objectionable that we won't and vice versa.
If you submit a comment, the user name of your account will appear along with it. Users cannot remove their own comments once they have submitted them.
About Comments
Reader comments on Sacbee.com are the opinions of the writer, not The Sacramento Bee. If you see an objectionable comment, click the "Report Abuse" link below it. We will delete comments containing inappropriate links, obscenities, hate speech, and personal attacks. Flagrant or repeat violators will be banned. See more about comments here.