Outdoors

Getting ready for Eppie's: Week 6

Want to compete in Eppie's Great Race on July 19 but don't know how to approach it? We continue today with the sixth 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 6

Day 1: Rest

Day 2: Tempo: One-mile warm-up, three-mile tempo, 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 throughout. Recovery times are short or not at all to sustain exposure to a comfortably hard effort.

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

Cycling: Week 6

Day 1: Rest

Day 2: Ride casual 20-25 miles

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

Day 4: Ride a stronger 20 miles

Day 5: Ride casual 25 miles

Day 6: Ride easy 15 miles

Day 7: Ride 30 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 6

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

Day 2: Rest or cross train.

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

Day 4: Rest or cross train.

Day 5: Location: River. 10 minutes upstream paddle; 45 minutes downstream paddle.

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

Day 7: Rest.

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

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