Molokai Training 2007

Molokai Training 2007

The Kaiwi Channel is known to be one of the most volatile ocean channels in the world.

It is also home to the Molokai World Championship Surf Ski and Outrigger Race. For 31 years, the best paddlers in the world have gathered for their chance to claim the most prestigious title in small boat racing.

This year, the 37.2-mile open ocean marathon will begin near the west end of the Island of Molokai and finish on the tourist-filled Queens Beach in Waikiki, on the island of Oahu.

And this year, I have set my sights on racing the Molokai!!!

Here is a how I went about creating a training regimen:

First I marked the date in bold red pen on my calendar, May 20th, then I worked backwards. For this, I went back as far as end of summer 2006. From there I began to strategically periodize my workouts into bite size chunks.

2006 I had a long, hard, and successful race season. A first place finish at the 100 KM Length of the Lake in the end of September marked the end of my season, and the beginning of my training for 2007!

Period 1: Take A BREAK! Yes, this is as important to schedule as race day! Not only does your body need a break, but, so does your mind. You can easily get physically and emotionally burnt out. Take a month, take two…when you feel giddy at the thought of getting back on the water, you are ready! I took October off.

Period 2: November, December, January: This three month period was dedicated to three things.
1. Strength training in the gym
2. Maintaining my aerobic fitness through running
3. Working on my “Big Water” Skills

My weight lifting and running were fairly regimented.

Running: 5 - 6 times a week on the trails near my home with my dog, Chili. This is fun for me, and him…and never feels like training. A usual session is in the 45 - 90 minute range. No drills, no sprints, no pressure…just a fun run.

Lifting: 4 times a week. I alternate days, a weight-lifting day, and what I call my ‘cage’ day where I focus on body weight and hanging type exercises. I typically spend about ½ my session on core strength specific exercises and ½ my session on the rest of the muscle groups.

Big Water Skills: It was important to me to not have a paddling routine during the winter. Living in Washington, you can paddle year round, and I did not want to over train and be burnt out by June! So, my fall and winter paddling depend on the wind. When there wind on Bellingham Bay, there are waves on Bellingham Bay! When the wind chimes start rattling, I grab my ski, and play in the waves. This is the best opportunity for me to build my surf skills for Molokai.

Break: (January 20 – February 1) 10-days in Baja kiteboarding marked the end of period 2, and the beginning of period 3.

Period 3: (February 1 – mid March) For me, period three was an intensive rebuilding of my base. I had a great foundation from a lot of long, hard miles in 2006. I felt confident I could regain this quickly, but if I did not have this base, I would have dedicated a longer time to the base building phase. In 2006, training for the Yukon River Quest in late June, I began my base building phase January 1, a full 6 months before the race.

For 6 weeks I paddled approximately 70 miles a week. In this time, I paddled two 20-milers and four 25-milers. Four days a week on the water gave me the recovery time I needed. My focus was on form, building my endurance and strength.

Break: Trip To California, again, a week away broke up the routine and marked the end of period 3 and the intro to period 4.
In California, I took the opportunity to train on ‘new water’ and played in the rips, currents and winds on San Francisco Bay. Then I raced in the Wave Chaser Fort Baker Championships. I raced the 6-mile short course, combined with the 10-mile long course back-to-back, holding what I guessed to be a 16-mile pace in each one. This was a nice test of where my fitness was, and helped me schedule my next 6-week period of training

Period 4: Mid-March to the beginning of May. My training now is varied and fun. Every workout has a purpose.

I am building speed and, at the same time, increasing my endurance.

Race Night: Wednesday Nights we do a 3.5-mile race with about 60 other boats. This is a great speed, strategy and strength building day. I always do a 5.5-mile warm-up and 1 – 2 mile warm down…and give everything I have on the racecourse.

Long, steady paddle…for the Molokai a long paddle only needs to be in the 30 – 40 mile range. I keep a solid, steady pace, and use these paddles to test out nutrition and hydration systems, and comfort.

Pace work: this can be anywhere in the 9 – 20 mile range depending on how I am feeling.

Time Trial: 12-mile solid pace, time trial. I have a 12-mile loop on the lake near my house that I use as my ‘fitness barometer’

I also have a few weekend races scheduled in this period. I train through these races, and do not taper or rest before the race.

Other days: If the wind is up or if I want to go on a social paddle, I may veer away from my schedule. Or, if I am feeling tired, or my wrists or elbows are feeling tender…I take a break. I always listen to my body!

I continue to run 5 times a week.
My weight lifting is a focused, 2 times per week maintenance routine.

Period 5: May 5 – May 13 Depending on how I am feeling, I can get in a few more long paddles or if I am feeling over trained…start to taper.

May 14 – 20 WheeeHeeee!!! I am in Oahu!! Focus here is to spend as much time as I can on the water, getting used to surfing down the face of a 20-foot swell!!!

May 20 – Race Day!!!

Summary:

1. Set a goal – research the event. Know the miles, specific challenges, and your expected time.
2. Mark it on your calendar
3. Work backwards – where do you want to be 2-weeks before, a month before, two months before…and what do you need to get there in the 2 – 6 months before that?
4. Periodize your training – stroke technique, endurance, speed.
5. Give yourself mini goals and ‘tests’ along way to gauge your progress.
6. Listen to your body…if it needs a break, listen! If you have to miss a few days, that is fine, just pick up where you left off.
7. HAVE FUN!!! If you aren’t having fun…figure out how to make it fun, a big part of achieving your goals is enjoying the process of getting there.

~In the Spirit of Compassion and Adventure~

Heather and Brandon

All Photos From: www.molokaiworldchampionships.com/photos.htm