Outdoors

Getting ready for Eppie's: Week 3

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

To see last week and future weeks, go to : www.sacbee.com/eppies.

Do not try to do all three programs – you'll risk overtraining and injury.

– Sam McManis

Running: Week 3

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: 5 miles

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

Cycling: Week 3

Day 1: Rest

Day 2: Ride casual 20 miles

Day 3: Ride easy 25 miles

Day 4: Ride stronger 15 miles

Day 5: Ride casual 25 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 3

Day 1: Location: Lake for beginners; river for intermediate. 30 minutes paddle half-power; 10 minutes paddle at three-quarters power for beginners and 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 and one hour for intermediate.

Day 4: Rest or cross train.

Day 5: Location: Lake for beginners; river for intermediate. 30 minutes paddle at half-power for beginners or three-quarters power for intermediate; 10 minutes paddle at three-quarters power for beginners and paddle upstream for intermediate; 100-yard sprint for beginners and 400 yards for intermediate.

Day 6: Location: Lake or slow part of river (below Watt Avenue). 30 minutes paddle at half-power followed by 10 minutes at three-quarters power for beginners; 20 minutes at power and 20 minutes at three-quarters power for intermediate; three to six 100-yard sprints.

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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