We’re getting really excited about our upcoming multisport adventure! We’re also getting a little worried about being strong and fit enough to carry it out. Our approximate plan is to sea kayak for about four days (about 100km and we’re estimating we might be able to do about 25km/day). Then spend about three days climbing up to a high spot on the glacier carrying some outrageously heavy packs, possibly shuttling gear up and down a lot. Then we’ll be skiing for maybe up to two weeks before kayaking four days back again. We need to be fit and strong for kayaking so that we can move efficiently without getting injured and so that we can manage some challenging conditions. We’ll be going against the wind to start and everyone we’ve talked to has said it’s going to be very difficult paddling. We need to be strong so we can carry heavy backpacks, carry heavy kayaks and ascend steep terrain. We need to be fit so we can spend long days touring, make the most of our time skiing and not get injured. So how do you train for a multisport adventure like this? I’m no expert but I am a physiotherapist and therefore have amore knowledge than most about strength training and injury prevention. But I also have minimal kayaking knowledge and so I’ve been doing a lot of research on that. Over the next three months we’ll be training for kayaking, carrying packs and for skiing. Skiing though we’ll be able to train for fairly easily, Gabby and I are in Wanaka currently and will be off on weekend hut trips and ski touring trips. Rosie and Steph are still in the the northern hemisphere but have been training with a lot of vertical days hiking. Our legs are naturally going to be working out. Kayaking is a lot more challenging as we don’t own kayaks ourselves. We won’t be able to actually do much kayaking before trying to paddle 100kms in head winds. So the program I’ve made focuses mostly on kayaking strength. It’s approximately 60% kayaking, 20% carrying and 20% skiing For kayaking I’ve mainly focused on rotational exercises and back strengthening exercises. The more we can rotate through our spine the more efficient we’ll be able to paddle and the more we’ll use our core and back muscles and the less we’ll use our smaller shoulder muscles. The stronger our back muscles are the more we’ll be able to sit up straight with a good neutral spine position and manage the external forces coming from the water. Some example exercises:
For carrying I’ve mainly focused on walking exercises and global strength exercises with weight in different positions. All of these exercises involve heavy weights and the use of many muscles groups. Some example exercises:
For skiing the exercises I’ve chosen focus mostly on knee stability. We’re going to be really isolated and the chances of getting any help if anyone gets injured are extremely minimal. We never want to get hurt but we especially don’t want to get hurt on a glacier in the Darwin range. Also being a physio I have a bias towards stability exercises. If you don’t have good knee control and awareness it doesn’t matter how strong you are. Some example exercises:
I’ve made two six-week programs that we’ll follow until we leave mid-September. We’re exited about our multisport adventure and we’re excited about getting strong for it! (Well at least I am 😊 ) If anyone is interested in reading our full program we're happy to share. Likewise if anyone has any suggestions we'd love to hear them. Balancing training with work and other activities will also be a challenge. Currently we're on a 6 week program with 4 sessions per week, which each take about 1 hour 15. Hopefully this will be a manageable about to fit in with our other commitments. Maz doing some single leg dead lifts Gabby with some lateral lunges onto a bosu ball
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AuthorMarian Krogh Archives
August 2019
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