2009 Training Runs..........

We were able to sneak in a few training runs this past summer. Here's a breakdown

• Pimisi Lake to Champlain Park August 3,2009
3 hrs in the Old Town Canoe.
• Champlain Park to Mattawa Aug 30,2009
2 hrs in the Old Town Canoe.
• Olmsted Beach North Bay to Pine Lake September 19,2009

Olmsted to McPherson Drive 1 hr 23 Min...Distance 11.4 kms
McPherson to 1 km short of Beaver Dam 19kms..Time 2 hr 14 Min
McPherson Drive to Pine Lake 11.8 kms. We got lost on Pine Lake.

Total distance for the day 23.2 kms using the new 17' Jensen Clipper Canoe.

North Bay to Mattawa River Canoe Race • July 24 • 2010

Paddle Part of our Heritage!
Test your skill and endurance in the annual North Bay - Mattawa canoe race. Usually held on the last weekend in July, this gruelling race follows the route of the Voyageurs on the Mattawa river. The 64 km race caters to people of all abilities and canoeing background. Paddlers are rewarded at the end of the race with a traditional meal cooked by the townspeople of Mattawa. For more information contact the North Bay - Mattawa Conservation Authority in North Bay (705) 474-5420 or the Ontario Marathon Canoe Racing Association.

So many races.......So little time

Less then 4 months to go before we can once again put the canoe in the water.We've set our sights on at least one race per month and hopefully more. Local Ontario races are the most convenient of course due to their proximity to home base. Mike is well located on the outskirts of Ottawa and close to both the Jock River Race and the Raisin River Race near Cornwall.
Here is our proposed schedule for 2010:
April 17/2010 • Upper Jock • Richmond • 12 kms
April 18/2010 • Raisin River • Sunday 30kms •
May 8 • Highwater Run • Kirkland Lake • 15 kms
May 28-31/2010 General Clinton 113kms • We would race on Monday May 31
June 5 - The Nonquon -24kms
July 24/2010 • North Bay to Mattawa 64kms
September 25/2010 La Descente• 19kms
The General Clinton is no doubt the most challenging of all the planned summer races.
I'm retired so I'm always available to go in any direction on a moment's notice but Mike has to plan carefully for each and every race months ahead of time.
But alas, we will have to put our dreams aside for a few more months yet as I am watching the snow fall gently outside my office window. Merry Christmas.....

The importance of hydrating.......You must drink even if you are not thirsty....

So, how much should you drink during a workout or race? Body weight and weather conditions affect your needs but you might start by taking several large swallows (7 to 10 ounces) of water or sports drink before setting out. Don't wait until you feel thirsty. By the time you feel thirsty, you are already on the slippery slope. You should then get an additional 5 ounces (about two good swallows) or so every quarter hour. In a long race or workout, alternate sports drink and water with food to maintain a relatively even intake of both nutrient and water.
Drinking fluids throughout the race and overall nutrition for 7-12 hours is mandatory. You must drink even if you are not thirsty. Eating, drinking proper fluids and rest 3 days before the big race is important so your body has stores of energy to fall back on. Suggestions would include pasta, salads, breads, bananas, milk and lean red meat. Stay away from soda, chips, and junk food.
The morning of the race eat a large breakfast of oatmeal, toast, bananas, orange juice, coffee, bagels, pancakes, etc. In the canoe, you should duct tape inside under the gunnels [within reach of the paddler] GU or Power Gel. These "pudding-like" nutrition packets will be a "lift" about each hour as your body struggles to keep up with the calories burned throughout the day.
Your drink in your jug should be packed with electrolyte replacement as well. This means water is ok, but not suggested alone for this long distance race. Some commonly used supplements added to water are: Gatorade, Power aid, Met Rx, Cytomax, and Endurox. Your jug should be replenished about every 2 hours throughout the race by your pit crew.
But what if you don't have a pit crew available to you...Five ounces every 15 minutes or 20 ounces per hour for let's say a 12-14 hour marathon would require you to have approximately 6 litres on board for each paddler. 6 litres X 2 paddlers=12 litres. That's a lot of extra weight to carry. 12 litres of water weighs an estimated 14lbs. The logistics involved with not having a pit crew available to you when you're away from home, will always pose a challenge.