Eppie's Great Race

SPECIAL OFFERS AND PROGRAMS:

The following is a 10-week training schedule for the three Eppie’s triathlon events: running, cycling and kayaking.

The training schedule is provided by Dusty Robinson, runner and marketing director for Fleet Feet Sacramento who also has an exercise physiology degree and Dan Crandall, a nationally known kayaker from Lotus.

Beginning training program provided by Jennifer Mathias, MS, ATC, CSCS. Jennifer is a competitive triathlete with a masters degree in Sport Performance.

Rate of Perceived Exertion Chart
(RPE doesn't start until the second week, the first week is just however you feel)

• 1-Very, Very Easy
• 2-Very Easy
• 3-Easy
• 4-Somewhat Easy
• 5-Moderate
• 6-Moderate
• 7-Somewhat Hard
• 8-Hard
• 9-Very Hard
• 10-Very, Very Hard

Weights: 2 sets of 10-12 repetitions

• Leg Press
• Seated Row
• Push-ups
• Up-right Row
• Oblique Crunches
• Plank Hold (30 seconds)

The two-month training guide and tips below will assist the entrants to achieve their finish goal. It has special incentives to help the youth gradually build up their mileage so they will be able to run 2-miles and cycle 5.5-miles.

RUNNING:

The training program below is set up to train a youth to run 2.0-miles at one time, using very small distance increments over a period of eight weeks. This allows the youth to slowly  adapt to distance running, helps to keep the youth motivated, and will prevent injuries.

Important Training Guidelines

• Always make the sessions fun! This is not about competition but about achieving a goal.
• Warm-up before running with some calisthenics like jumping jacks.
• Be sure water is available during the sessions.
• A minimum of two training sessions per week is recommended.
• A maximum of four training sessions per week is recommended.
• The instructor, whenever possible, should run with the children.
• To promote self-esteem, completion of a specific distance is much more important than the speed of the run. Walking is OK if necessary.
• The pace of the run should be at a "talking" pace (the youths should be able to carry on a conversation while running). All out sprinting should not be encouraged unless under the supervision of a knowledgeable coach.
• Always have the youths run with a partner or in a group.
• NEVER USE RUNNING AS A PUNISHMENT!

CYCLING:

Whether you're a veteran athlete, or a beginner, there are three important elements of athletic conditioning; nutrition, hydration and endurance training.  Follow the simple guidelines below for a successful race-day event:

• NUTRITION: Good nutrition is simple: eat a large variety of minimally processed foods. This means you should consume fruits, vegetables, lean meats, nuts, low-fat dairy products and whole grains. Highly processed foods have limited nutritional value and should be avoided.
• HYDRATION: Water is the best choice for proper hydration.  Sports drinks tend to be high in sugar and calories, but can be appropriate choices when exercising on hot days.  Aim to consume 16oz of water during each hour of exercise.
• ENDURANCE: The human body will easily adapt to the demands of exercise.  With nine weeks to go before the U.S. Bank Kids Duathlon, there's plenty of time to comfortably increase your endurance and be ready to race!

WEEK 1: Begin your endurance training with an easy bike ride of one mile.  Choose a flat course and ride at a comfortable speed.
 
WEEKS 2 and 3: Increase the mileage to two miles while increasing the pace of the ride to about 7- to 10-miles per hour.
 
WEEKS 4 and 5: By now you should be really comfortable on the bike.  It's time to increase the distance to three and a half miles, maintain a pace of 7- to 10-miles per hour.
 
WEEKS 6 and 7: Your goal during these two weeks is to ride 5 miles while maintaining 10-miles per hour.  If you're feeling strong, increase your speed.
 
WEEK 8: Take two bike rides this week, six miles each.  Try to maintain a steady speed of 10-or-more miles per hour.
 
WEEK 9: This is your week to taper and prepare for your event.  Any bike rides should be easy and at a comfortable pace.
                          
RACE DAY:  Relax and have fun today!  Eat a good breakfast of protein and carbohydrates, such as: scrambled eggs and toast, peanut butter and jelly sandwich with a banana, or waffles with fruit and eggs.