| Florida Paddling Bulletin, 11/30/2009 |
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| Written by admin | |||
| Wednesday, 02 December 2009 09:57 | |||
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Number 34 newsletter
Topics:
Paddling News: "Florida Challenge" race series; plus more Events and Races: FCPA races; Sweetwater Kayaks demo day, "Florida Challenge"; and more Articles of Interest: Training Tips, Intervals If you want to share information in this newsletter, please email it to me. It can be about outings, camping or launching sites, events you know about, tips on gear or techniques, or anything else you think would be of interest.
Marty Sullivan
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PADDLING NEWS:
"Florida Challenge" Race Series
The first race of the series, on the Santa Fe/Suwannee Rivers, is now history. Fourteen paddlers did the 33.5-mile event as training for longer races . Results and photos available at http://www.fcpacanoe.org/chsr_ Paddling Workouts
Our normal paddling workouts on the Winter Park chain of lakes from Dinky Dock are at 7:15 am on Tuesday and Thursday mornings. Email me to check time. These are workout paddles, however the range of abilities and speed varies. Bring your own boat. Web sites of interest: Florida Paddling Trails Association, www.floridapaddlingtrails.com. The Florida Kayak/Canoe Meet Up, http://www.meetup.com/
EVENTS AND RACES: Florida Competition Paddlers Events:
Dec 5, 2009, Silver River Race/Annual Awards, Silver Springs, FL, 10 miles. Contact Bert and Dick Kloss, 352-546-3950 January 24, 2010, Estero River Race, Estero, FL, 10 miles. Contact This e-mail address is being protected from spambots. You need JavaScript enabled to view it Paula, 239-992-4050 January 30, 2010, Wakulla River Race, St. Marks, FL, 12.6 or 6 miles. Contact Jack Toth at This e-mail address is being protected from spambots. You need JavaScript enabled to view it , 850-350-9551 February 13, 2010, Jensen Classic, Weeki Wachee, FL, Contact Karl or Cindy Vogel, This e-mail address is being protected from spambots. You need JavaScript enabled to view it , 727-938-7685 February 27, 2010, Crisp Park Race, St. Petersburg, FL, 11 or 6 miles, contact John Edwards, This e-mail address is being protected from spambots. You need JavaScript enabled to view it , 727-459-6366 March 13, 2010, Great Pickle Race, Tampa, FL, 11.4 or 5 miles. Contact Glennis Williams, This e-mail address is being protected from spambots. You need JavaScript enabled to view it , 727-455-9188 March 20, 2010, Manatee Run, N. Ft. Myers, FL, 10 or 4 miles. April 3, 2010, Rainbow River Race, Dunellon, FL, 12 or 6 miles. May 16, 2010, Wekiva River Race, Sanford, FL, 14 or 7 miles. Contact Martha Carswell, This e-mail address is being protected from spambots. You need JavaScript enabled to view it , 407-321-7188 Sweetwater Kayaks is having a "demo day" on December 5 at their new retail shop, 13060 Gandy Blvd., St. Petersburg, FL 33702. Phone 727-570-4844. See http://www.sweetwaterkayaks.
Larry Frederick's Challenge Series
Larry is setting up a series of races on central and north Florida waters with a target length of 6 hours. Entry fee is $10. The purpose is to provide training runs for longer races, such as the General Clinton, WaterTribe UltraMarathon (www.watertribe.com), and Adirondack 90-miler. Finishers of each race will receive a medallion depicting a Florida Indian tribe. For more information on each race, see http://www.fcpacanoe.org/chsr_ Races: December 6, 2009, 8:00 am ... Silver / Ocklawaha Rivers, 36 miles ...... Ocale medallion January 2010 .... Wakulla/St Marks Rivers ........ Apalachee medallion February 2010 ... (Weedon Island/Tampa Bay)? ..... Spirit Woman medallion March 2010 ...... Hillsborough River ............. Tocobaga medallion April 1010 ...... Rainbow/Withlacoochee Rivers ... Outina medallion Sweetwater Symposium will be Feb. 26,27 and 28, 2010 at Fort Desoto Park, St. Petersburg. Confirmed coaches include: Nigel Foster, Ben Lawry, Russell Farrow, Greg Stamer, and many more. See http://www.sweetwaterkayaks.
WaterTribe March 6, 2010, Everglades Ultramarathon (65 miles), Everglades Challenge (300 miles), and Ultimate Florida Challenge (1200 miles). These expedition-style races are epic events for kayaks, canoes, sailing craft, any non-motorized craft hand-launched off the beach. Check it out at www.watertribe.com.
Yukon River Quest, June 30, 2010, Whitehorse, Yukon Territory, Canada. 460 miles. Registration just opened Nov.1 and the race fills up very quickly, even though deadline is April 15, 2010. Terrific race with tremendous community support, an event of a lifetime. Check it out at www.yukonriverquest.com.
ARTICLE OF INTEREST: Training Tips, Intervals
Whether you want to improve your standings in competition or just want some reserve speed for those times when you need to buck a tide race or to keep up progress in a headwind, you can gain big improvements with interval training. This month's on-line issue of "Canoe & Kayak Racing" (http://issuu.com/ckrmagazine/ Interval training has several benefits. Alternating aerobic and anaerobic levels helps the heart by increasing heart stroke volume and improving the cardiovascular system. The intensity builds strength and muscle as well as improving speed technique. As opposed to paddling hard at the same speed for a couple hours, interval training can help you break out of a rut in speed and technique. Lastly, interval training is tough and builds mental toughness to push on when exhaustion is threatening. An interval workout would be typically shorter than a normal paddling workout, but much more intense. So, how much and how hard? First, warm up with a 15 to 20 minute paddle at a brisk pace. Then start your first sprint interval, pushing up past your anaerobic threshold. This could be 1 minute or, after some practice, 5 minutes. Then ease off, paddling at a recovery pace until the heart rate drops back down. I do intervals of 200 strokes, which is approximately 500 meters. Repeat the intervals, either by time or by distance, stopping the exercise when you cannot maintain speed or maintain anaerobic level. Start with just a few intervals and see how well you recover. This method can be quite intense, and once or maybe twice a week would be plenty of interval workouts. For the full article and many specific tips on this technique, check out the web site, http://issuu.com/ckrmagazine/ The purpose of this newsletter is to help people get together for outings and to share information about gear, paddling locations and events, and anything else of interest to the paddling community. There will be no club, corporation, by-laws, or affiliation related to this sharing of information. Postings will be non-solicitous. Email addresses will not be shared without your individual, explicit permission. This approach to information sharing has been wildly successful in the bicycling community, and this newsletter is such an attempt for the paddling community. You may subscribe by emailing This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Please include your first and last name with your request. Thanks for your interest. Marty Sullivan
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