Comfort in the Boat

•May 31, 2010 • 1 Comment

It is almost impossible to have a good kayak workout and/or racing result if you are not comfortable sitting in your boat. And, it is important to determine your comfort level for the distance/time you anticipate paddling in your event. While your boat may be comfortable for one hour of paddling, it may not be comfortable for three hours–or more.

The goal for yesterday’s tandem paddle was to get in some slightly longer, steady miles, but to also start to look at increasing our comfort level in the fast, Motion Tech tandem.  While I’ve paddled the boat hundreds of miles myself, it has been over a year since I spent a significant amount of time in the cockpit. For Aaron, he’s never spent that much time  in that boat. So, while I’m still making minor tweaks to my seat pad, Aaron is still trying to figure out which shoes work, the appropriate distance between his seat and the foot plate and a cushion that is comfortable.

Yesterday was a step in the right direction. We eliminated some possibilities for Aaron–the Five Finger shoes aren’t going to cut it (back to the old paddling shoes) and we need to look for a new pad for him. Bottom line–one leg was falling asleep. This is not good when you are generating power for your stroke from your legs/hips as well as your upper body. The nice thing is that we have started our training early enough to play with different shoe/padding options and work it out so as to have plenty of time training with our “final” configurations.

For me, I was trying a slightly different seat pad and was happy with the result. It “locked” me into the shallow seat a bit better and will allow me to apply more power to my stroke. I was happy with that.

So, while we shortened our paddle a little (we did a little over two and a half hours instead of three), we did get in a good workout (about 18 miles) and identified some needed changes to our in-the-boat set-ups. The take-home lesson–for long-distance paddling, do not compromise comfort in the boat.

Posted in Adventure Racing, Kayak Racing, Warrior Workouts
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This Evening’s Kayak Workout

•May 28, 2010 • Leave a Comment

I often get asked about training for kayaking–whether it be for adventure racing or pure kayak racing. People want to know how to improve their technique, how to get faster. Just as often, I scratch my head at how some of these people can be asking that question. Many are accomplished runners, bikers and/or swimmers. Many are elite-level athletes or former college athletes. Many have also trained themselves to a high level in those other sports. My first question is usually, “Well, how do you train for those sports?”

The systematic athletes will talk about base miles, aerobic base, long, steady, distance training, interval training, and periodization. They’ll also talk about drills to improve technique and workouts to practice transitions (in triathlon) or to simulate race conditions (training in the rain, heat, or cold). Once I get that out of them, I typically ask, “And, what makes training for kayaking any different?”

Sometimes I get blank stares. Sometimes I get a wide-eyed “Aha!” look. Yes, it is very easy to transfer the type of workouts you do for running, biking or swimming to training for kayaking. There’s no reason you can’t do long, steady distance, interval pyramids, anaerobic threshold training, or technique drills in the boat. Now, when you are first starting out, I do recommend a good bit of long, steady distance mixed with technique drills. But, eventually, depending on your goals, you want to incorporate other types of workouts.

As Aaron and I have just started our serious training for the Colorado River 100 (Labor Day Weekend), we have started with some lower intensity distance paddling. While I’ve paddled the fast Motion Tech tandem quite a bit, Aaron hadn’t been in the boat but once prior to our starting training–so, there is some adjustment time. But, Aaron also is an experienced kayaker and our progression to higher intensity and even longer sessions will be rather quick.

This evening, I opted to break things up a bit by introducing Aaron to some interval work. We’re still working on getting him used to the boat and to following me–getting him to better mimic proper, efficient wing paddle technique. So, I started with a strong, steady 10-minute warm-up. Following the warm-up we filled the rest of the hour of paddling time with one-minute, high intensity intervals followed by two minutes of easy “recovery” paddling. Because we are still working on many things–and I wanted to strive for the best quality work and technique in the interval–I opted for a recovery time that was double the work time. Eventually, we will shorten that recovery time to one minute and then to 30 seconds.

Following the last interval, we had about two minutes of cool down paddling–just easy technique paddling to get us back to the boat ramp. After stowing and washing the boat and paddles we opted to top the workout off with four sets of 25 log bench rows in the Feed the Warrior Gym.

We’re making good progress in the boat already. This Sunday, we’ll get in our first longer paddle–three hours or so on the Hillsborough River.

Posted in Adventure Racing, Kayak Racing, Warrior Workouts
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New Focus–Kayak and Novel

•May 27, 2010 • 1 Comment

I’ve been quiet–working at re-focusing my efforts in two directions.

First, I’ve started training consistently and seriously in the kayak again. There was a point last year when I was just not having fun in the boat any more–I wasn’t making progress and wasn’t excited about being out on the water. I needed a break–I’d been kayak racing and training since 1996.

But, Aaron and I are partnering to race this year’s Colorado River 100 in the tandem men’s division and we want to be ready to challenge the Texans. THAT will require quite and effort–time in the boat–miles in the boat–and serious sport-specific training on land. So, much of what I write about from the Warrior Workout perspective will be more kayak/paddling specific in the next few months.

My second focus has been on completing my rewrite of my first novel–The Built-in Smile. I know that some authors toil over their books for many years–for me, it’s been a little over three. But, my goal is to have a much better, cleaner, leaner version to shop to agents by the end of June. I’m fairly close to that stage now–but still have a few loose ends to work through. I’m also contemplating getting a professional editor to comb  through the book and see if there are things to be tightened up before I start sending it out again. Regardless, I’m in a much better place (how cliché!) with my novel and truly believe it is a great, well-told story. Look for revisions to my synopsis and eventually I’ll tease you with a sample chapter.

The other wonderful thing about getting deep into The Built-in Smile again is that characters, plot twists and locations for the “sequel” are starting to bombard my mind. It’s hard to work through any part of the current novel without starting to draw connections to the second book I’m already piecing together in my head (and scrawling on some random scraps of paper).

Posted in Adventure Racing, Kayak Racing, Primal Fitness, The Built-in Smile: Wendall's Lullaby, Uncategorized, Warrior Workouts
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Good News

•May 13, 2010 • Leave a Comment

Nothing like not writing anything here for a month. The good news is that I’m back–back working seriously on the re-write of The Built-in Smile (or whatever the title of my novel ends up being) and back training for paddling.

The post-work (Bill Jackson’s Shop for Adventure) paddling workout was just 60-minutes steady. I am easing into it as I take my fairly fit muscles and get them used to the proper forward stroke motion once more. Of course, taking it easy is relative–I was working hard enough to generate a few small blood blisters (yum) and callouses.

Posted in Adventure Racing, Kayak Racing, The Built-in Smile: Wendall's Lullaby
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Wake Up The Warrior–A Matter of Intensity

•April 15, 2010 • Leave a Comment

When I talk to people about the workouts we do at the Feed the Warrior Gym, many think that some of the crazy exercises are not for them or that they don’t have the “killer instinct” of a warrior–they can’t get caught up in all the macho hoo-rah. Well, honestly, I tell them that it’s not just the movements we do or sometimes external bravado that makes the workouts what they are, it is really the internal intensity and focus.

I don’t just workout with or train people who are hard-core athletes, rather I train individuals who have a high level of intensity and commitment to improvement.  It’s that high level of intensity, that allows many people to get in a productive, full-body workout in an hour or less.

This morning, after a 30-minute run, my training partner Aaron and I did the following short, but intense workout:

1. Peek-A-Boo Lunges–using an old tire, press the tire overhead during the up push of the walking lunge. Today we were trying to keep the lunges a bit springy and more explosive.

2. Web Hamstring Curls–great for hams and glutes as well as some core strength.

3. Log Bench Rows

4. Backpack Atomic Push-ups

5. Sword Blocks on the Balance Board–using the new Weighted Warrior Sword and standing on the balance board. A great new core/balance and shoulder workout.

6. Seated Russian Twists With 20lb. Kettlebell–another great core exercise I’ll start mixing in with an eye on functional kayak strength.

These are some very basic exercises, and we only went through three times, but we hit it hard and pushed the number of reps in each set–serious intensity. THAT type of serious intensity can take a short workout session and really increase the benefits.

So, even if you only have a short period of time, by focusing and jacking up the intensity for that moment you can have a tremendously beneficial workout.

Posted in Adventure Racing, Kayak Racing, Mountaineering, Orienteering/ROGAINE, Primal Fitness, Warrior Workouts
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Squiggy AR gives me another great day in the woods!

•April 9, 2010 • Leave a Comment

I was out on the course for the rescheduled Squiggy Adventure Races today–marking a run course and setting some foot points. Wow–what a day to be out tromping through the woods. I had a great time on some rugged trails–both dry and wet. I saw some great wildlife (including a snake!).

Of course, the best adventure was setting a few points for the Classic foot navigation section–hurtling over downed trees, weaving around cypress knees, plunging into tiny creeks, slopping through newly deposited black muck, and even slipping down a little bank and finding myself sitting in a small stream. Talk about testing your agility, strength and endurance in an amazing setting.

What a way to spend the day!!!

And, tomorrow? I get to finish setting the course–more fun in the woods!

I hope to see some of you at the starting line on Saturday. If you’re not there, you’ll be missing a challenging adventure.

Posted in Adventure Racing, Kayak Racing, Orienteering/ROGAINE, Primal Fitness, Warrior Workouts
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Warrior Gym Workout

•March 26, 2010 • Leave a Comment

It constantly amazes me how easy it is to get in a great workout with the gear that I’ve cobbled together from construction waste, unused other gear and simple purchases from Home Depot (I mention it by name because I have stock in HD). Sure, I’ve got some hand-me-down dumbbells and some kettlebells that I’ve purchased–but, most of what I’m using I’ve constructed myself. Sure, I’ve spent some money, but not nearly as much as I would have joining a gym or purchasing the equivalent equipment to outfit a home gym.

Tonight’s workout was four times through the following circuit:

1. SUPERSET Backpack Kettlebell (35#) Deadlifts with Bear Crawl Log Drag–I was already set up with the harness around my waist while doing the deadlifts. After completing the deadlifts, I ditched the kettlebell and the backpack and started off on the bear crawl. I turned around at the other end and drove my legs hard back to the start. Great superset!

2. Backpack Pull-ups: I grabbed the backpack and put it back on then hit the pull-up 2×4 suspened from the rafters. Weighted pull-ups–a great strength builder.

3. Backpack Atomic Push-ups: always a favorite.

4. Decline Leg Lifts: On the slant board I built myself! From feet kissing the board to one foot high and back.

5. Webbing Pikes with Mountain Climbers: In the TRX-like suspension webbing I made myself (with tubular webbing from Bill Jackson’s Shop for Adventure and some old PVC pipe). Feet in webbing, push-up position, legs straight and raise hips drawing feet forward. Return to start and tuck one leg at a time (the mountain climber part). Repeat. Feel the burn.

6. Grab Bag: I alternated two different exercises here–Kettlebell Curls with Press OR One-arm Kettlebell Chest Presses.

Following the main workout, I “played” with my latest equipment creation–the weighted warrior sword.

What you can do with a three-foot piece of old chainlink fence tubing, some duct tape and sand.

I did some decline crunches with the sword and then did some moves that came to mind from seeing some swordplay in the movies. Amazingly, I really felt my core engage. I plan on doing some research on sword techniques and figuring some ways to incorporate the new piece into my workouts better. Just another creative way to use someone elses junk to create great gym equipment.

One other thing to touch on today: Vibram Five Finger “shoes.” If you haven’t seen these, check them out.

My Vibram Five Fingers--KSO

While many are advocating wearing these all the time–including running on hard surfaces like roads–I’m more inclined to be conservative and only recommend them for use on grass, dirt, sand, trails and for low-impact training indoors. That said, it is amazing how they engage your toes, feet and lower legs. This morning, I used them for a workout with the Florida Free Runners (www.triwithhank.com) — a group organized by triathlon coach Hank Campbell. This evening, I used them during my warrior workout in the yard and the garage. Definitely, a piece of gear to check out and try–if you can find them. The demand is so high that it is outpacing production–making them a hot commodity at the moment.

Well, that is all from the Feed The Warrior Gym this evening. I have to refuel for tomorrow morning’s urban assault mountain bike ride.

Posted in Adventure Racing, Kayak Racing, Mountaineering, Orienteering/ROGAINE, Primal Fitness, Warrior Workouts
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Back at it!!!

•March 25, 2010 • 2 Comments

What “it” am I back at? Training hard–training for an event. With my ribs nearly 100% again, I’ve been amping up my training over the last two weeks. I finally feel like an athlete again.

I have some extra motivation–a goal–competing at the Xterra Caloosahatchee on April 18. Xterra is an off-road triathlon–swimming, mountain biking and trail running on a marked course. So, I’ve been slowly increasing the amount of swimming (at work at Bill Jackson’s Shop for Adventure), running (even getting a little faster with the help of my friend Aaron) and cycling (on and off-road). And, I’ve been loving it!

I feel much more like myself when I’m training hard. I’m still searching for a race/event/goal for sometime in June or July AND thinking about a mountaineering course over the summer. I’m also still searching for the elusive balance that will allow me to put some of my mental and physical energy (yes, it requires both) into finishing up my novel.

Stay tuned for the workout I’m doing this evening–the warrior is back in the gym and on the trails.

Posted in Adventure Racing, Mountaineering, Primal Fitness, The Built-in Smile: Wendall's Lullaby, Warrior Workouts
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Crazy Time of Year

•February 24, 2010 • Leave a Comment

For me, February, March and April are often busier and crazier than the winter holiday season. It starts with the Swamp Stomp 30-hour Adventure Race in mid-February (now successfully completed!), followed by the Squiggy Adventure Races (Classic, Dash and Junior) a month later, and the Croom Quest/Quickie Multisport Challenges in April. Many weekends are spent in the field planning and testing courses. Many weekdays and evenings are spent generating the necessary maps and other materials for the events.

On top of that there is normal work (at Bill Jackson’s Shop for Adventure), working out (yes, I do fit that in somewhere), a family trip (this year) at the end of March and working at the St. Anthony’s Triathlon at the end of April. I think I get to sleep and write sometime.

This is a time of year that I typically struggle a little with priorities and time management. I want to fit it all in, but typically put the things I do for other people (race design, personal training, etc.) before some of the things I do for myself (working out and writing).

The stress I usually feel during this period of time is exacerbated at the moment by a project that I’ve been working on for almost three years–my novel. Every time I go back to working on it, I realize how good the story and the writing are and kick myself for not dedicating some huge chunks of time to concentrate on the rewriting that I know is necessary (thanks to some of my “readers”) to make it publishable and popular.

Because of that, as much as I love putting on challenging adventure events, I’m really looking forward to the end of April–when, if I haven’t already made enough progress/time, I’ll be working harder on the novel and on training for some cool adventure event in which I’m actually participating.

Posted in Adventure Racing, Kayak Racing, Primal Fitness, The Built-in Smile: Wendall's Lullaby, Warrior Workouts
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Swamp Stomp Update

•February 12, 2010 • Leave a Comment

I had to make the photo a bit blurry so that you couldn’t really make out the area the map was showing.

As long as my great 2003 Subaru Baja makes the trip towing a trailer of canoes to the race course, all will be good. So send my 150,000 mile vehicle some good juju to get the boats and the rest of my set-up gear there in good shape. Thanks!

Otherwise, the weather is taking a great course and turning it into what is likely to be an epic event. If you are racing, please don’t skimp on being prepared. If you are watching (www.checkpointtracker.com), please cheer on all the teams as temps are predicted to drop below freezing and they will definitely be getting wet out in the cypress swamps.

All for now. Look for more details post race. I’m out until then. Cheers!

Posted in Adventure Racing, Orienteering/ROGAINE, Primal Fitness
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