Outdoors

Getting ready for Eppie's: Week 8

Want to compete in Eppie's Great Race on July 19 but don't know how to approach it? We continue today with the eighth week of training.

To see the entire schedule: www.sacbee.com/eppies.

Don't try all three – you'll risk overtraining and injury.

– Sam McManis

Running: Week 8

Day 1: Rest

Day 2: Tempo: One-mile warm-up; 6 x half-mile, one-minute recovery; one-mile cool-down

Day 3: Cross train or rest

Day 4: Four miles

Day 5: Cross train or rest

Day 6: Three miles

Day 7: Six miles

Note: "Tempo" runs mean comfortably hard running at a steady pace. Skip recovery times or keep them short to sustain exposure to a comfortably hard effort.

– Dusty Robinson is marketing manager for Fleet Feet Sacramento and a former running coach

Cycling: Week 8

Day 1: Rest

Day 2: Ride casual 15 miles

Day 3: Ride strong 25 miles, start six one-minute intervals, fully recovering before the next one

Day 4: Ride a stronger 20 miles

Day 5: Ride casual 30 miles

Day 6: Ride strong 35 miles

Day 7: Ride 30 to 40 miles

Note: "Casual" rides mean not holding to a tempo; "easy" is 17 mph; "strong" tests your aerobic capacity.

– Christopher Davis-Murai is owner of the Bicycle Chef on J Street in Sacramento and is part of a racing team

Kayaking: Week 8

Day 1: Location: Lake. 10 minutes paddle at half-power, followed by 30 minutes at three-quarters power followed by 10 minutes at half-power.

Day 2: Rest or cross train.

Day 3: Location: Lake. 40 to 60 minutes paddle at half- to three-quarters power.

Day 4: Rest or cross train.

Day 5: Location: River. 10 minutes upstream paddle, followed by 45 minutes downstream paddle.

Day 6: Location: River. 20 minutes downstream paddle at half power, followed by two to four San Juan rapids repeats; 30 minutes paddle downstream at three-quarters power for beginners or 30 minutes upstream for intermediate.

Day 7: Rest.

– Dan Crandall is a surf kayak champion and owner of kayak businesses in Lotus

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