SandyBottom's  (aka Dawn Stewart)

                Ultimate Sea Kayaking Challenge

                  March 4 - April 2, 2006 - a 1200 mile small boat expedition race

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Training Plans

Training Plan (Jan and Feb):

  Following the WaterTribe article "Get Fit for a Challenge", I'll consider all my previous work as base.  Now it's time to enter Phase II.  I"ve

  regularly include a night  paddle for fun, this will be continued as part of my training, and will include route changes, and more solo paddling.  Also,

  all my paddling now will be with a loaded boat with an extra 80 lbs or so.  My distance paddles are usually 15-20 mile, this is a chunk (WaterTribe

  terminology) for me.  During the next 1 months, I'll include an occassional 2 chuck and 3 chunk days, and some back to back days.  But being

  careful not to overtrain.  I'll also continue the yoga and core strength and weight training I've been doing at Balanced Movement Studio, as this has

  been great for me and my paddling.  Aerobics will also continue, some swimming, and running, but primarily biking, as I train for the 40 mile bike

  portage.

    Cardio:  Swim 1-2x week, run 2x week, spin class or longer bike ride 2-3x week

    Strength:  Core strength and weight training workouts 3x week

    Core and Flexibility:  Yoga 2-3 x week

    Paddle:  15 mi night paddle 1x week, alternate weekends of 4hr and 8hr and 12hr paddles, on shorter weekends, paddle back to back days.

Training Plan (Nov and Dec):

   Elizabeth Towe, president of Balnced Movement Studio, is sponsoring me as a client with personal training at her studio.  She will direct

   me in core strength and weight  training workouts, and I'll take spinning classes and yoga classes as well.  I'll also I'll also follow the

   Watertribe training  that has worked for my past EC's, see 'Get Fit for a Challenge' http://www.watertribe.org/Magazine/

    Cardio:  Swim 2x week, run 2x week, spin class 1x week, bike 2x week

    Strength:  Core strength and weight training workouts 3x week

    Core and Flexibility:  Yoga 2-3 x week

    Paddle:  5 mi sprint 1x week (zone 3), 15 mi night paddle 1x week (zone 2), 20 miler 1x week (zone 2)

My training schedule on a perfect week looks like this:

Training Plan (through November):  Base Maintenance, Cardio, Strength Training, Paddling Endurance, and Restraint:

    More of the same (see below), but, with better compliance, and, with a few new goals.

        Lose 20 lbs

        Strength train to be able to do pull-ups (this for back and shoulder strength)

        Bike training to include once weekly spin class at gym

        Paddling to be predominantly single blade

Training Plan (through August):  Base Maintenance, Cardio, Strength Training, Paddling Endurance, and Restraint:

    Cardio:  1hr walk/run, bike, or swim 5 days/week, long bike 1x week

    Core and flexibility:  Pilates and Yoga classes, Studio Citrus and Balanced Movement Studio

    Strength train:  Upper and lower sessions, each 2x week, goal to build strength

    Paddle:  6 mi fitness (zone 3) 1x week, 15 - 20 mile endurance (zone 2) 1x week