The M-22 Challenge : bike – run – paddle : Are you up to the Challenge?
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Tips for the M-22 Challenge

There is still plenty of time left to prepare for the M22 challenge. If you are a seasoned athlete seeking the trophy, looking to get in better physical condition or just interested in a fun adventure, these tips may help.

2.5 Mile Run
To excel at this event, jog trails at the Dunes. If you have access to sand even on a flat surface (such as our beaches in town), use them as training grounds.  Try doing sprint intervals in the sand for short distances of 30, 50 and 100 yards. It would be a good idea to set markers at each distance.  After a thorough warm-up, try 30 yards at full effort then rest until you feel ready to go again. Sprint 50 yards at about 80% effort and then after minimal rest, try 100 yards or more at 60% effort. You want to lean forward slightly while in the sand and take smaller steps.  Lunges, squats and skipping rope are good exercises for leg strength, coordination and development.

17 Mile bike
Establishing a steady working pace considering the distance is the key to shaving time off the clock. You need to know the course layout to develop a plan if you are in it to win. Many people practice in the off season attending spinning classes or riding at home on their own stationary set up.  The key is to ride flats and hills that are farther and steeper than what the event calls for while maintaining a good pace. Try 20-25 miles at a challenging pace and by race time you can pick up the intensity for the shorter distance. If you are a local, climb Philosophy Hill (Co Rd 675) twice a week for endurance and hill training.

2.5 Mile Stand Up Paddle or Kayak
Balance and coordination lead to efficiency.  If you plan to do the stand- up paddling method, make sure that in addition to getting out on the water that you spend time using other devices to enhance balance. If you are a member of a health club, you can find things like the Bosu balance device, Bongo boards, Indo Boards or anything similar. You have to train the legs and brain in a variety of ways to improve the training effect. With practice, you will improve technique and posture, spend less time clenching your board with your toes and spend more time delivering a powerful paddle stroke.  When you have a strong foundation with the legs, practice keeping your abdominals engaged especially when you start the paddle stroke. You want to try and keep your hips square so you don’t lose power as you follow through. Some exercises for the upper body and core would include dumbbell rows, cable pulls to the chest and performing rotations for the trunk with cables or elastic bands. These exercises would be similar for kayak users with the exception of the leg involvement.

For further information on performance enhancement, contact  Jeremy Wells, Personal Trainer at Premier Health and Fitness.  231-645-1575



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