09 GROUP TRAINING DAYS
Date July 26 - 25 miles Bastrop to Smithville
Date August 8 - 35 miles location Smithville to La Grange
Date August 15 - 36 miles location La Grange to Columbus

http://www.coloradoriver100.com

Saturday is always the "Long Run" day and should be done at a comfortable steady
pace.
Log is figured in miles not time. Venue differentiation may cause mileage/split
variance.

BP - Boat Prep - This is time spent to prepare your boat for the 100 mile
journey. (ie: rigging, seating, water storage)
TT - FAST -Time Trial 6 miles same course each time (Best done on still water
for consistent results)
CT - Cross Train - Running, Cycling, Weights, Pilates, Yoga, etc. (Something you
enjoy other than paddling)
EASY - Recovery Pace (50-60% of Max HR)
MOD - Race Pace (60-75% of Max HR)
FAST - High Intensity Pace (75-90% of Max HR) (This is a good day for interval
training)

If your curious about how fast you can move your boat a GPS is the best training
device out there and well worth investment. The list below is an approximate
speed if the same person paddled each boat at a moderate pace on flat water for
a distance of 10 miles.
(Specifics details will vary the outcome and the information provided is for
reference only)

Solo Plastic SOT - 4 mph average
Tandem Plastic Rec boat - 5 mph average
Aluminum Canoe - 5.5 mph average
USCA C-1 - 6 mph average
ICF K-1 - 7 mph average

If you are looking for training partners, shuttles or general information on
marathon canoe training or racing the following forum is a great place to start:
http://www.paddle24seven.com

As always, if you have any specific questions feel free to email us at
cr100info@... If we can not answer your question we will point you in the right
direction.

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