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Training Tips and Information

Eppie's Great RaceĀ® Training

SPECIAL OFFERS AND PROGRAMS:

Sacramento Bee Program

10-Week EGR Training Program.

Junior Division Kayak Lessons

Provided by Current Adventures Kayak School and sponsored by Eppie's Great Race. Normally $309, EGR Junior Participants received 4 kayak training sessions and race day kayak use, delivery, & pick up for $75.

Canoeing Safety Program

Courtesy of the American Red Cross.

Pre-Great Race Kayak and Canoe Clinics and Pre-Race

Current Adventures / River City Paddlers (Clinic - July 12, 2014, Pre-Race - July 13, 2014)

Current Adventures

Kayak Training.

Koinonia Sports and Fitness

Training and clinics.

Beginner Training Program

courtesy of Jennifer Mathias, MS, ATC, CSCS.

U.S. Bank Kids Duathlon Training Program

Courtesy of Eppie's Great RaceĀ®


Sacramento Bee Program

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.

Week 1

Day Event Train Event Train Event Train
1 Running Rest Cycling Rest Kayaking 30 minutes steering stokes and edging for boat control; 30 minutes straight paddle
2 Running 3 miles Cycling Casual ride 20 miles Kayaking Cross train or rest
3 Running Cross train or rest Cycling Easy ride 15 miles Kayaking 40 minutes to one hour, paddle at half maximum power
4 Running 3 miles Cycling Rest Kayaking Rest, cross train or easy 40-minute paddle on lake
5 Running Cross train or rest Cycling Casual ride 20 miles Kayaking 30 minutes paddle at half power; 5 minutes paddle at three-quarters power; 100-yard sprint paddle
6 Running 3 miles Cycling Easy ride 15 miles Kayaking 0 minutes paddle at half power; 10 minutes paddle at three-quarters power; three to five 100-yard sprints
7 Running 3 miles Cycling Ride 20 miles Kayaking Cross train or rest

Week 2

Day Event Train Event Train Event Train
1 Running Rest Cycling Rest Kayaking 30 minutes paddle at half-power; 10 minutes paddle at three-quarters for beginners and 20 minutes for intermediate
2 Running 3 miles Cycling Casual ride 20 miles Kayaking Cross train or rest
3 Running Cross train or rest Cycling Easy ride 15 miles Kayaking 45 minutes paddle at half to three-quarters power for beginners and 1 hour for intermediate
4 Running 3 miles Cycling Ride stronger 15 miles Kayaking Cross train or rest
5 Running Cross train or rest Cycling Casual ride 20 miles Kayaking 30 minutes paddle at half power for beginners and three-quarters power for intermediate; 10 minutes paddle at three-quarters power for beginners and 10 minutes upstream for intermediate; 100-yard sprint for beginners and 400 yard sprint for intermediate
6 Running 3 miles Cycling Easy ride 15 miles Kayaking Lake of slow river (below Watt Ave). 30 minutes paddle at half-power and 10 minutes at three-quarters power for beginners; 20 minutes at half-power and 20 minutes at three-quarters power for advanced; 3 to 6 100-yard sprints for both
7 Running 4 miles Cycling Ride 30 miles Kayaking Cross train or rest

Week 3

Day Event Train Event Train Event Train
1 Running Rest Cycling Rest Kayaking 30 minutes paddle half-power; 10 minutes paddle at three-quarters power for beginners and 20 minutes for intermediate
2 Running 3 miles Cycling Casual ride 20 miles Kayaking Cross train or rest
3 Running Cross train or rest Cycling Easy ride 25 miles Kayaking 45 minutes paddle at half to three-quarters power for beginners and one hour for intermediate
4 Running 3 miles Cycling Ride stronger 15 miles Kayaking Cross train or rest
5 Running Cross train or rest Cycling Casual ride 25 miles Kayaking 30 minutes paddle at half-power for beginners or three-quarters power for intermediate; 10 minutes paddle at three-quarters power for beginners and paddle upstream for intermediate; 100-yard sprint for beginners and 400-yards for intermediate
6 Running 3 miles Cycling Easy ride 15 miles Kayaking Lake or slow part of river (below Watt Ave). 30 minutes paddle at half-power followed by 10 minutes at three-quarters power for beginners; 20 minutes at power and 20 minutes at three-quarters power for intermediate; three to six 100-yard sprints
7 Running 5 miles Cycling Ride 30 miles Kayaking Cross train or rest

Week 4

Day Event Train Event Train Event Train
1 Running Rest Cycling Rest Kayaking River (Watt-Paradise section) for beginners; river (Sunrise or Sailor Bar to Rossmoor) for intermediate. 30 minutes paddle at half-power; 10 minutes paddle at three-quarters power for beginners or 20 minutes for intermediate
2 Running Tempo: 1 mile warmup, 1 mile tempo, 1 mile cool down Cycling Casual ride 20 miles Kayaking Cross train or rest
3 Running Cross train or rest Cycling Strong ride 25 miles Kayaking Lake. 45 minutes paddle at half- to three-quarter's power for beginners or one hour for intermediate
4 Running 4 miles Cycling Intense ride 15 miles Kayaking Cross train or rest
5 Running Cross train or rest Cycling Casual ride 25 miles Kayaking River (Watt-Paradise) for beginners and river (Sunrise to Rossmoor and San Juan rapids). 30 minutes paddle at half-power for beginners or three-quarters power for intermediate; 10 minutes paddle at three-quarters power for beginners or upstream for intermediate; 100-yard sprint for beginners or 400-yard sprint for intermediate.
6 Running 3 miles Cycling Easy ride 15 miles Kayaking Lake or slow river (below Watt Avenue). 30 minutes paddle at half-power followed by 20 minutes at three-quarters power for beginners 10 minutes at half-power followed by 20 minutes three-quarters power downstream followed by 5 minutes at half-power and 20 minutes three-quarters power upstream.
7 Running 6 miles Cycling Ride 30 miles Kayaking Rest

Week 5

Day Event Train Event Train Event Train
1 Running Rest Cycling Rest Kayaking River (Watt-Paradise) for beginners or River (Sunrise to Rossmoor) for intermediate. 30 minutes paddle at half-power; 10 minutes paddle at three-quarters power for beginners or 20 minutes for intermediate
2 Running Tempo: 1 mile warmup, 2 mile tempo, 1 mile cool down Cycling Casual ride 20-25 miles Kayaking Cross train or rest
3 Running Cross train or rest Cycling Strong ride 25 miles Kayaking Lake. 45 minutes paddle at half- to three-quarters power for beginners or one hour for intermediate
4 Running 4 miles Cycling Intense ride 15 miles Kayaking Cross train or rest
5 Running Cross train or rest Cycling Casual ride 25 miles Kayaking River (Watt-Paradise) for beginners or river (Sunrise to Rossmoor and San Juan rapids) for intermediate. 30 minutes paddle at half-power for beginners or three-quarters power for intermediate; 10 minutes paddle at three-quarters power for beginners or upstream for intermediate; 100-yard sprint for beginners or 400 yards for intermediate
6 Running 3 miles Cycling Easy ride 15 miles Kayaking Lake or river (below Watt Avenue). 30 minutes paddle at half-power followed by 20 minutes at three-quarters power for beginners or 10 minutes at half-power and 20 minutes at three-quarters downstream followed by five minutes at half-power and 20 minutes three-quarters power upstream for intermediate; three to six 100-yard sprints.
7 Running 4 miles Cycling Ride 30 miles Kayaking Rest

Week 6

Day Event Train Event Train Event Train
1 Running Rest Cycling Rest Kayaking 10 minutes paddle at half-power, 30 minutes at three-quarters and 10 minutes half-power
2 Running Tempo: 1 mile warmup, 3 mile tempo, 1 mile cool down Cycling Casual ride 20-25 miles Kayaking Cross train or rest
3 Running Cross train or rest Cycling Strong ride 25 miles, start 3 short 1-minute intervals, fully recovering before the next one Kayaking Lake. 40 minutes to one hour paddle at half- to three-quarters power
4 Running 4 miles Cycling Ride stronger 20 miles Kayaking Cross train or rest
5 Running Cross train or rest Cycling Casual ride 25 miles Kayaking River. 10 minutes upstream paddle; 45 minutes downstream paddle
6 Running 3 miles Cycling Easy ride 15 miles Kayaking 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
7 Running 6 miles Cycling Ride 30 miles Kayaking Rest

Week 7

Day Event Train Event Train Event Train
1 Running Rest Cycling Rest Kayaking Lake. 10 minutes paddle at half-power followed by 30 minutes at three-quarters power followed by 10 minutes at half-power
2 Running 1 mile warmup, 4 x half-mile, 1 minute recovery, 1 mile cool down Cycling Casual ride 20-25 miles Kayaking Cross train or rest
3 Running Cross train or rest Cycling Strong ride 25 miles, start 5 short 1-minute intervals, fully recovering before the next one Kayaking Lake. 40 to 60 minutes paddle at half- to three-quarters power
4 Running 4 miles Cycling Ride stronger 20 miles Kayaking Cross train or rest
5 Running Cross train or rest Cycling Casual ride 25 miles Kayaking River. 10 minutes upstream paddle followed by 45 minutes downstream paddle
6 Running 3 miles Cycling Strong ride 30 miles Kayaking River. 20 minutes downstream paddle at half-power followed by two to four San Juan rapids repeats; 30 minutes paddle downstream at three-quarters power for beginners or 30 minutes upstream for intermediate
7 Running 7 miles Cycling Ride 30-40 miles Kayaking Cross train or rest

Week 8

Day Event Train Event Train Event Train
1 Running Rest Cycling Rest Kayaking Lake. 10 minutes paddle at half-power followed by 30 minutes at three-quarters power followed by 10 minutes at half-power
2 Running Tempo: 1 mile warmup, 6x half-mile, 1 minute recovery, 1 mile cool down Cycling Casual ride 15 miles Kayaking Cross train or rest
3 Running Cross train or rest Cycling Strong ride 25 miles, start 6 short 1-minute intervals, fully recovering before the next one Kayaking Lake. 40 to 60 minutes paddle at half- to three-quarters power
4 Running 4 miles Cycling Ride stronger 20 miles Kayaking Cross train or rest
5 Running Cross train or rest Cycling Casual ride 30 miles Kayaking River. 10 minutes upstream paddle followed by 45 minutes downstream paddle
6 Running 3 miles Cycling Strong ride 35 miles Kayaking River. 20 minutes downstream paddle at half-power followed by two to four San Juan rapids repeats; 30 minutes paddle downstream at three-quarters power for beginners or 30 minutes upstream for intermediate
7 Running 6 miles Cycling Ride 30-40 miles Kayaking Rest

Week 9

Day Event Train Event Train Event Train
1 Running Rest Cycling Rest Kayaking Lake. 10 minutes paddle at half-power followed by 30 minutes at three-quarters power followed by 10 minutes at half-power
2 Running 3 miles Cycling Casual ride 15 miles Kayaking Cross train or rest
3 Running Cross train or rest Cycling Strong ride 25 miles, start 8 short 1-minute intervals, fully recovering before the next one Kayaking Lake. 40 to 60 minutes paddle at half- to three-quarters power
4 Running 3 miles Cycling Ride stronger 20-25 miles Kayaking Cross train or rest
5 Running Cross train or rest Cycling Casual ride 30 miles Kayaking River. 10 minutes upstream paddle followed by 45 minutes downstream paddle
6 Running 3 miles Cycling Strong ride 35 miles Kayaking Attend Eppie's pre-race clinic for strategy
7 Running 5 miles Cycling Ride 40 miles Kayaking Attend Eppie's pre-race clinic for strategy

Week 10

Day Event Train Event Train Event Train
1 Running Rest Cycling Rest Kayaking River. 30 minutes hard paddle
2 Running 3 miles Cycling Casual ride 15 miles Kayaking Rest
3 Running Cross train or rest Cycling Ride 25 miles, start 8 short 1-minute intervals, fully recovering before the next one Kayaking River. 30 minutes paddle
4 Running 3 miles Cycling Casual ride 25 miles Kayaking River. 30 minutes easy paddle
5 Running Cross train or rest Cycling Rest Kayaking Rest
6 Running Eppie's Great Race Cycling Eppie's Great Race Kayaking Eppie's Great Race

Beginner Training Program

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

Beginner Training Program

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Off Run 15-20', Weights Bike 20-30' Kayak/Row 10-15' Weights Run 15-20' Kayak/Row 15-20'
2 Off Bike 30' (RPE 5-6), Weights Kayak/Row 22' (5' RPE 1-2, 3' RPE 4-5, 1' RPE 3, 3' RPE 5-6, 1' RPE 3, 3' RPE 6-7, 5' RPE 1-2) Run 20' (RPE 5-6) Weights Bike 30-40' (RPE 4-5) Kayak/Row 30' (RPE 4-5)
3 Off Bike 44' (10' warm-up, 3 x (20" fast spin/40" easy, 40" fast spin/20" easy, 1' fast spin/1'easy), 3 x (3' fast spin/2' easy) 10' cool down), Weights Kayak/Row 40' (5-10' RPE 2-3, 4 x (2' RPE 5, 2' RPE 6, 1' RPE 7, 2' RPE 2), 5-10' RPE 2-3) Run 25' (RPE 5-6) Weights Bike 45', Kayak/Row 45' (RPE 4-5) Run 30' (RPE 4-5)
4 Off Bike 48' (10' warm-up, 4 x (2' hard gear/1' easy gear/2' hard gear) recover for 2' btwn each, 10' cool down), Weights Kayak/Row 40' (5-10' RPE 2-3, 2 x 10' RPE 5-6 (3' RPE 3 btwn), 5-10' RPE 2-3) Run 30' (10' warm-up, 2 x 800 (rest 5' btwn), 10' cool down) Weights Kayak/Row 50' (RPE 4-5) Run 35', Bike 30' (RPE 4-5)
5 Off Bike 50' (10' warm-up, 1'/2'/3'/4'/3'/2'/1' all hard with 2' easy btwn each, 10' cool down), Weights Kayak/Row 40' (5-10' RPE 2-3, 10 x 1' RPE 7/1' RPE 3 5-10' RPE 2-3) Run 30' (10' warm-up, 4 x 400 (rest 3' btwn), 10' cool down) Weights Bike 60', Kayak/Row 50' (RPE 4-5) Run 40' (RPE 4-5)
6 Off Bike 40' (10' warm-up, 2 x 10' hard/5' easy, 10' cool down), Weights Kayak/Row 40' (10' RPE 2-3, 20' RPE 7, 10' RPE 2-3) Run 45' (10' warm-up, 5 x 3-5' hill (run down to recover), 10' cool down) Weights Kayak/Row 60' (RPE 4-5) Run 45', Bike 30' (RPE 4-5)
7 Off Bike 50' (10' warm-up, 4 x 3' hard gear/2' easy, 10' fast spin 10' cool down), Weights Kayak/Row 50' (10' RPE 2-3, 1', 2', 3', 4', 3', 2', 1' (all at RPE 7-8 with 1' at RPE 3 btwn each) 5-10' RPE 2-3) Run 20-25' (10' warm-up, 30' tempo run, 10' cool down) Weights Bike 60', Kayak/Row 60' (RPE 4-5) Run 50' (RPE 4-5)
8 Off Bike 56' (10' warm-up, 3 x 5'/3'/1' all hard with 1' easy btwn, 10' cool down), Weights Kayak/Row 22' (10' RPE 2-3, 25' RPE 7, 10' RPE 2-3) Run 45' (10' warm-up, 4 x 800 (rest 5' btwn), 10' cool down) Weights Kayak/Row 70' (RPE 4-5) Run 60', Bike 30' (RPE 4-5)
9 Off Bike 50' (10' warm-up, 10 x 1' fast spin/2' easy, 10' cool down), Weights Kayak/Row 40' (10' RPE 2-3, 2 x 3' RPE 7, 4 x 1' RPE 8 (2' RPE 3 btwn each), 10' RPE 2-3) Run 45' (10' warm-up, 6 x 400 (rest 3' btwn), 10' cool down) Weights Bike 45', Kayak/Row 45' (RPE 4-5) Run 45' (RPE 4-5)
10 Off Bike 30' (RPE 3-4) Kayak/Row 20' (RPE 3-4) Run 20' (RPE 3-4) Off Eppie's Great Race

Weights: 2 sets of 10-12 repetitions

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

U.S. Bank Kids Duathlon Training

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!

U.S. Bank Kids Duathlon Running Training Schedule

Week # Miles/Week Sessions (every other day) Cumulative Total Program Distance
1 1.1 3 sessions (0.2, 0.4, 0.5 miles) 1.1 miles
2 2.0 3 sessions (0.5, 0.7, 0.8 miles) 3.1 miles=5 km
3 3.1 3 sessions (0.8, 1.0, 13.1 miles=5 km.3 miles) 6.2 miles=10 km
4 3.3 3 sessions (0.7, 1.1, 1.5 miles) 9.5 miles
5 3.6 3 sessions (0.8, 1.2, 1.6 miles) 13.1 miles
6 4.0 3 sessions (0.8, 1.2, 2.0 miles) 17.1 miles
7 4.5 3 sessions (1.0, 1.3, 2.2 miles) 21.6 miles
8 5 2 sessions (1.0, 1.0 miles) on Mon./Wed. and 2.0-mile U.S. Bank Kids Duathlon run 26.6 miles

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.