Boundary Waters Quetico Forum :: Listening Point - General Discussion :: Physically preparing for trip?
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treehorn |
cyclones30: "My wife and i each workout year-round so no real changes. " This is about it for me. General fitness year round including jogging, lifting, cycling, etc. Maybe subconsciously I do more shoulder work leading up to a trip because I know that's the one muscle that really starts burning if I'm carrying a canoe on a long portage. |
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GopherAdventure |
rdgbwca: "GopherAdventure: " Thanks for the input. I wanted to show some of the variations I do during the subsequent sets. My favorites are the isometric wall sit and the swimmers press. On the 2nd and 4th set, I do 90 seconds of wall sit instead of squats and the swimmers press instead of the traditional shoulder press. For the swimmers press, you hold the weight at your sides, start with a curl and then continue and bring the weight over your head rotating the dumbbells like a swimmer diving into the water. That one is dynamite. |
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nctry |
Then I may try some day trips... camping on the edge. End of May ol’ housty9 is going to drag my butt back up there. So I better be ready! |
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VaderStrom |
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scramble4a5 |
shape |
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rdgbwca |
jfinn: "1. Stay fit year round.....HIIT (Orangetheory Fitness), Do you do the Orange Theory Fitness? From what I saw, they recommend an hour long work out with a heart rate monitor. Is that right? I am a fan of the heart rate monitor. I use a polar h10. One of the benefits that is often mentioned for HIIT is that you can get an effective work out in less time. Say 20 minutes on an elliptical instead of 60 minutes. |
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rdgbwca |
GopherAdventure: " I checked out your video. I did notice you using your leg to "cheat" on the pull up. The demonstration of the shoulder press was helpful to see. You might consider duplicating the on screen text at 6:38 in the video description. I can imagine being tired after completing all the sets you recommend. |
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A1t2o |
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ZaraSp00k |
Frenchy: "s trip? Yoga strengthens core, flexibility it also strengthens your arms & legs for portages not to mention your inner peace |
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TomT |
After these paddles I take my CCS Wanderer pack that has 25 lb's of hand dumbells wrapped in towels in it and go for a one hour hike on the trails in the preserve. There's a couple nice hill climbs here too. If I really want to get in shape I'll wear ankle weights when I hike. I also wear the pack when I go on dog walks throughout the week. I try to stretch out my back and legs prior to the hike. That's about it. |
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AmarilloJim |
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soundguy0918 |
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straighthairedcurly |
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AmarilloJim |
tcoeguy: "Wow, I had no idea. You guys honestly impress me. I struggle through it every year up in bwca because I am not at all a diligent exerciser. I have no workout routine. Never been in great shape. But I will power through any long paddle or portage, and carry my overly-packed bag, and endure the aches and pains and tiredness without a peep of complaint. Because I love it so much up there. Sore shoulders and legs are quickly forgotten about when I see that bobber go down. Or watching the starry sky at night from the hammock. Walking and stretching is an easy start |
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cyclones30 |
I'll take a 45 plate (tandem canoe weight) and basically do my portage motions with it as part of my routine. Start with it on the ground off to one side, work on proper technique and get it right above my head, then press to full extension. Back down slow like I would on the other side and repeat going the other way. Works legs, core, and arms |
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rdgbwca |
GopherAdventure: " Interesting how similar your routine is to this minimalist strength training workout. |
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GopherAdventure |
straighthairedcurly: “I also portage my canoe around the block." Do you get funny looks from strangers when taking your canoe for a walk like I do? When training for the Marathon I got all kinds of side eye from people. There were a few who knew exactly what I was doing though. Tony |
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soundguy0918 |
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thlipsis29 |
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Frenchy |
I guess when I started tripping in the 70’s it was never a problem. But almost 5 decades later, it has become a very important part of trip planning. We like to visit many different lake on each trip which means a lot of paddling and portages. I have found each trip much more enjoyable and definitely safer if some time is spent getting fit prior to putting the canoe in the water each year. |
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Blatz |
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GopherAdventure |
Bearpath9: "My employer allows me to lift 5 to 50 pound boxes for 6 hours a day and place them on a belt, so I'm not worried about shoulders, back or core. I work the legs by walking a lot, and stairs instead of elevators. About May, I ride the bike around. Endurance is the one thing I really concentrate on, so I usually will up my mileage on the bike the closer I get to leaving. " That’s so gracious of your employer. Lol. Tony |
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SammyN |
Nice Vid! Very nice routine. For anyone else, this isn't your cup of tea, try a different routine. Anything is better than nothing. Search youtube for Tabata (sp?) routines... calisthenics workout even a 30min yoga routine. I used to "pfft..." at yoga, until I did a nice easy youtube routine. Really felt good on my back. |
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IndyCanoe |
We try to take several day trips to a local lake on the weekends to get our shoulders ready. In between trips to the lake i add several dumbbell exercises a few times a week. Last year I started adding weight to a backpack when i walked the dog. Started about 20lbs and about 2 weeks prior to the trip i had 45 lbs. total distance was about 1.5 miles a day and seemed to make a huge difference on my comfort during portages. I also add steps at work during my lunch we have one set of stairs that is a little over 100 steps to the top. i will make 2 or 3 trips a day up and down it. |
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nofish |
Shoulders and legs are also important for paddling and portaging but a strong core makes everything easier. |
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djwillco |
GopherAdventure: "I would second many of the things suggested here, especially stretching. If you're comfortable trying Yoga, I was blown away at the strength and flexibility I gained from a little bit of Yoga every now and then. Also, lot's of people ask what I do to get ready for canoe trips and what I do to prepare for the Ely Portage Marathon so I made a little video. Hope this helps you a little. Nice! Thanks for the Vid! |
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jfinn |
2. Specificity toward canoe season includes, well.... canoeing and carrying a pack on walks with weight 3. Special strength considerations in the few months prior include working on the core a little more and strength training for the legs in compound movements. Being fit and strong =less restrictions, limits on trips. It is not a race and we all trip in our own style. To have freedom of movement is pure freedom! John |
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hobbydog |
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martian |
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bombinbrian |
This year I am on my Bowflex Max Trainer for 30 minutes every other day, I plank and use some dumbbells to work the arms. Since I have first timers going with me this year, we'll start doing some hiking with packs in May. |
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deerfoot |
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A1t2o |
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tcoeguy |
This has given me a lot to think about though. I have a June trip planned and maybe I should make more of a conscious effort to get my body ready. |
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GopherAdventure |
Canoe Trip Preparation Workout Tony |
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Blatz |
nofish: "I think the most important thing to work on is you core. A strong core makes handling packs and canoes easier and reduces the risk of injuring your back while making some sore of awkward move or when you lift up that pack without bending at the waist.So true. Paddling is all about the core and shoulder muscle groups. Basically your arms are just a way to attach you paddle to your body |
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bobbernumber3 |
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x2jmorris |
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bhouse46 |
AmarilloJim: "I'm training this year for sure" Anyone not training for your trip, well the obvious. Many thoughts about that loop and maps purchased, enjoy the trip for me. Some nerve damage in my right shoulder, likely pinching, has had me in therapy and training most of the winter. I can get my Magic to my shoulder and started paddling, but cannot lift it overhead yet. I will reach my goals and paddle clean water this year. |
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AmarilloJim |
bhouse46: "AmarilloJim: "I'm training this year for sure" I'll have to write a trip report for sure. Good luck with the rehab! |
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SammyN |
all you need is bacon https://www.youtube.com/watch?v=-TrOZRHB31c |
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gkimball |
Of the two I think strength is more important - defined as some muscular strength with decent endurance for repetitive motions like paddling and walking while carrying loads. Also, good muscle and joint strength helps when lifting, carrying and for balance. When doing resistance conditioning I now try to create "canoe trip muscles" and not "body builder muscles" so they can last all day. This means moderate weights but a higher number of sets and reps. Not being overweight definitely helps with cardio demands. Again, I have done it both ways. A couple of years I was constantly cursing all the cookies and beers I had mindlessly consumed the winter before. After that (after losing 30 pounds) I hardly got winded at all doing exactly the same things, and everything was easier to do. So I now think fitness for trips means strength, endurance, weight control and having a realistic set of expectations working together. At age 69 this sounds like a good formula for staying young! |
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bfurlow |
I would toss the Spirit II on my shoulders, but the looks I get with just a pack are enough. :) |
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Bearpath9 |
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