Outdoors

Getting ready for Eppie's: Week 2

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.

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