Help! I am preparing to do the Pa'a Solo next April, it will be my first channel crossing as well as my first big solo race. I was wondering if some of the more experienced paddlers and/or coaches here could enlighten me or any other first timers? If there is another string on the forum that addresses this, could somebody please link it? Perhaps we could even get a post listed as an article?
Ideal training time line?
1 year, 6 months, 4 months? What would be a good estimate for most paddlers to properly prepare?
Distance training progression?
Should it be approached in the same manner as doing a marathon? Train to just under the actual required mileage, backing off about a month prior? Or should I aim to cover the actual race distance in training? How are all the top guys doing it?
Number of training days per week?
Three, four, five, six? Double-up?
Pre-race fueling?
Eat as you normally do? Pasta? What works?
In-race fueling?
In addition to hydration, should I be eating anything during the race? Just recently, on a distance run, I ran out of gas. No soreness, cramps or any real issues other than I just didn't have the energy.
Costs:
*Entrance fee
*Escort boat
*Lodging
*Canoe rental (BTW, I am looking!)
*Airfare
*Transportation
Misc:
*Are GPS/Heartrate monitors such as the Garmin 305 allowed?
*Restrictions to be aware of?
*Anybody have access to results from the last 10 years?
Tips:
*Train in the gear you will race with; camel back, long/short sleeve, paddle, canoe, ipod, HRM, etc...
*Technique and efficiency!
*Base, base, base!
*Sprints, sprints, sprints!
Because of my inexperience I may not even be asking all the right questions, so please feel free to add! I realize that it is a lot to cover, but any input you may be able to contribute is appreciated. Mahalo and si yu'os ma'ase!
Submitted by haggan on Tue, 11/24/2009 - 6:11pm
Doing the race is the easy part, getting there is the hard part. Your goal by Jan. 1, should be on the water a minimum of 10 hours or more a week. You are pondering too many things, so relax and take things in stride, for it is a mental thing out there in the Channel and training the mind should not be neglected.
#1 Tue, 11/24/2009 - 9:52pm
You need to start playing with supplements now. CYtomax vs gatorade. Goos vs gummi bears. cliff bars vs egg whites. Whatever but you need to find what works for you so you can train with it. Not everyones digestive system is the same so what works killer for one may make you hurl.
#2 Tue, 11/24/2009 - 10:00pm
jp90210 have you even done the solo yet?
#3 Wed, 11/25/2009 - 11:42am
I bet he's an expert at the stranger.
#4 Wed, 11/25/2009 - 12:33pm
This year will be my first attempt. Did the relay last year. Supplementation is supplementation. No matter the sport. I didnt give him training advice or tell him how long he should be paddling or anything like that. Was my advice wrong? If your such the expert why dont you stop asking me my background and give the guy some pointers.
Numero zero, did I piss in your cheerios some where and dont remember?
#5 Wed, 11/25/2009 - 3:24pm
What? ...the good old days are back again?
Bombs away!
#6 Wed, 11/25/2009 - 4:34pm
No no, im out.
#7 Wed, 11/25/2009 - 5:22pm
Ideal training time line? A year out would be good, but seeing as how you have about 5+ months left that perfect.
Distance training progression? What you said sounds solid, try train with someone who's done the race before, it helps
Number of training days per week? However many you can get in, think hours on the water vs number of sessions.
Pre-race fueling?
Eat as you normally do. Figure it out sooner rather than later, lot of money to wasted if you messed up on something other than racing.
In-race fueling? I used Gu or power gels during the race. Its hard to comeback from bonking hard during a race, drink before you get thirsty. I think I ate 12 gu's during last years Solo.
Costs:
*Entrance fee- Its up there. Save up.
*Escort boat- Start asking sooner rather than later.
*Lodging- Where do you live. If you have friends that are going to do it as well. share a room.
*Canoe rental (BTW, I am looking!)- Like the escort boat start asking sooner rather than later.
*Airfare- It gets up there, start looking for times, and deals. think of the flying like your going on your vacations, don't want to get stuck somewhere. Buddy up.
*Transportation- Buddy up.
Misc:
*Are GPS/Heartrate monitors such as the Garmin 305 allowed?- sure they are
*Restrictions to be aware of?- read the race rules
*Anybody have access to results from the last 10 years?- that one I would like to know too. I think PAA has the last two that they have put it on.
Tips:
*Train in the gear you will race with; camel back, long/short sleeve, paddle, canoe, ipod, HRM, etc…- Exactly if you don't live in Hawaii or a warm climate. Then train for warm conditions the heat could be a factor.
*Technique and efficiency!- Depending on how fast you are the race could take a long time, Surf or Die. but be prepared for a long race, work the proper technique, and Always maximize efficiency.
*Base, base, base!- You said it, Long, Long, Long paddles right now. get yourself used to sitting on a canoe for 4+ hours.
*Sprints, sprints, sprints!- They have there use, now is not the time for them. You use sprints to increase your max speed (if your don't live in HI, use them as a foundation for sprinting for waves).
#8 Wed, 11/25/2009 - 5:29pm
It being Thanksgiving and all, at first, I resisted the urge to make fun of jpi90210. However, given his kanye west like response; here is a little bit of advice for haggan, which conforms with jpi90210's position that we offer our own positive suggestions.
So, my suggestion:
Do the exact opposite of what jpi90210 tells you to do. First and foremost, instead of supplements going into your mouth, you need to be concerned with chaffage on your ass, you need to get BodyGlide. Lots of it.
With said BodyGlide sold at sports authority for about $7.00, you will be well on your way to performing well. The less chaffage during your training means more practice time on the water to beat jpi90210 in the solo, which im almost certain you will do.
thats my two cents. oh, and by the way, it wasnt your piss that turned me off your mother's cheerios, it's just...they were stale.
lighten up or light em up. whatevers, happy holidays gang
#9 Wed, 11/25/2009 - 8:38pm
my suggestion is if jp90210 could actually paddle as well as he talks about paddling he probably would have won the solo by now. moral: let your paddle do the talking not your mouth wa'a nui!!!
#10 Wed, 11/25/2009 - 10:03pm
Nice !!! a small keyboard fight , I love a good keyboard fight , this one though doesn`t yet have enough octane to draw the heavys ,
#11 Thu, 11/26/2009 - 3:30am
Too funny
#12 Thu, 11/26/2009 - 4:04am
So Numeruno, the piss in the cheerios was ok with you, it was the freshness of the cheerios that were objectionable? I'll take my cheerios with no piss JP. Shooots
Good advice on the glide, comfort is key too distance, once that goes your technique is very tough to maintain. But, JP's cheerios supplement seems to get people fired up. I don't know maybe he is on to something?
Happy Thanksgiving!!! Paddle Paddle Paddle, Gobble, Gobble ,Gobble
#13 Thu, 11/26/2009 - 12:16pm
Fresh Cheerios, Astroglide, Supplements...ready to race!
#14 Fri, 11/27/2009 - 4:04am
Numero Uno and Waka Ama, since either one of you has any info on experience or who you are oranything like that, and you obviously seem to know something abot me since I dont hide it, then I ask you what makes you so wise? You guys are either one of 2 things. You are either guys who have done the channel and are accomplished paddlers who just refuse to share your experience and knowledge and just heckle, OR, you have the same or less experience as me which makes you hippocrits and just good with the put downs. Either way, its posters like you that have drug this site back to what it is now compared to a couple of years ago.
#15 Fri, 11/27/2009 - 3:39pm
jpi90210, I dont know shit about you, what i do know is from your posts on this forum, which provide me with daily unintentional comedy relief.
it's posters like you that make this site so great while at the same time make me feel so smart. Thank you.
and, bullshit aside, my suggestion re bodyglide along with PUKA AMA's are quite helpful. Not acknowledging such exposes how green you are. "let your paddle do the talking not your mouth" -- I think i like that PUKA AMA.
#16 Fri, 11/27/2009 - 4:16pm
Yeah, jpniner, everyone knows that bodyglide is the most important part of preparing for any distance event! Sheesh.
#17 Fri, 11/27/2009 - 5:32pm
As much as I hate to admit it, I couldve used some today!
#18 Fri, 11/27/2009 - 5:34pm