Back into the swing

Today I bought a pedometer as I really have no idea how far I am walking/running when I go over old territory, now I just have to work out my pacing. Tough yoga this evening followed by some weights. I am also going to start recording my food, this is recommended in the pack and then tomorrow I start the official programme, this is what they sent:

The most important exercise aspect of training for dogs sledding is exercise recovery, being able to run or kick

to help your dogs up hills, through deep snow or because they just need help. They are machines but even machines need help; you have to work just as hard as the dogs to be able to explore this snowy wonderland. That’s why fitness is such an important factor with this trip.

You need to train your heart, lungs and muscles which will allow your body to recover quickly. This will mean that when you are dog sledding and may need to work hard every ten minutes for one minute it won’t be a struggle. The training below will also allow you to strengthen your body, allowing you to hold onto your sled at all times over various terrains.

Most importantly this training will allow you to really enjoy the experience of dog sledding – the fitter you are, the easier the trip will be, and therefore the more enjoyable.

N.B. Access to a gym would be the best for training but if you have no access and do not wish to use a gym we will give you an outside option.

RPE – RATE of PERSEVED EXSURTION (how hard to work)

RPE is the easiest way to gauge how hard you are working, and can be used anywhere without the use of technical equipment.

1. ASLEEP

2. NORMAL BREATHING, NO EFFORT

3. WALKING, BREATHING CHANGING

4. CLIMBING A SET OF STAIRS, BREATHING INCREASED

5. STARTING TO SWEAT, BREATHING INCREASING, MUSCLES CAN FEEL EXERCISE

6. ONLY ABLE TO GET 3 –4 WORDS OUT BETWEEN BREATHS

7. TOUGH ON LUNGS, PULSE INCREASING A LOT, 2 WORDS BETWEEN BREATHS

8. WORKING AT YOUR MAX, CAN’T TALK ABLE TO MAINTAIN ONLY FOR 1 MIN

9. BECOME LIGHT HEADED, VERY OUT OF BREATH, MUSCLES FATIGUED

10. UNABLE TO CARRY ON EXERCISE, DUE TO GROSS FATIGUE

Training Program Month 1

CARDIO 30 MINS 2 x A WEEK

Week 1 & 2

15 mins – walk / jog – RPE 4, 2 mins –RPE 5, 1 min RPE 7 (walk / run complete this 3 x with 1 min rest in between)

2 X A WEEK RESISTANCE 30 MINS -

3 x 15 squats

3 x 10 – 15 half sits

3 x 6 – 8 press ups

Plank 2 x 30 secs

Week 3 & 4 15 mins – walk / jog – RPE 5, 2 mins –RPE 5, 1 min RPE 8 (walk / run complete this 3 x with 1 min rest in between)

3 x 20 squats

3 x 15 – 20 half sits

3 x 8 – 10 press ups

Plank 2 x 40 secs

Training Program Month 2

CARDIO 45 MINS

2 X A WEEK RESISTANCE 30 MINS

Week 5 & 6, 20 mins fast pace walk RPE 5 – 6. 25 mins walk RPE – 5 1min, then 1 min run RPE 7 – 8

2 X A WEEK

3 x 25 squats

3 x 20 – 25 half sits

3 x 10 – 12 press ups

Plank 2 x 50 secs

Week 7 & 8

20 mins fast pace walk RPE 5 – 6. 25 mins walk RPE – 5 1min, then 1 min run RPE 7 – 8,

3 x 30 squats

3 x 25 – 30 half sits

3 x 12 – 14 press ups

Plank 2 x 50 secs

Training Programme Month 3

CARDIO 45 MINS

2 X A WEEK RESISTANCE 30 MINS

Week 9 & 10

15 mins Med pace Jog RPE 5 – 6. 35 mins walk RPE – 5 1min, then 1 min run RPE 7 – 8,

2 X A WEEK

3 x 30 squats

3 x 35 half sits

3 x 14 press ups

Plank 2 x 50 secs

Week 11 & 12

20 mins Med pace Jog RPE, 5 – 6. 40 mins walk RPE – 5 1min, then 1 min run RPE 7 – 8,

3 x 35 squats

3 x 35 half sits

3 x 16 press ups

Plank 2 x 1 min

• Run or Walk -can be done in side or outside use the RPE to gauge how tired you are, if you do not

wish to walk or run, other CV machines can be used ie: Versa climber, stepper, rowing machine, but

some running / walking must be done at some point.

• Squats – keep your back straight, hands on your back of your head, bend from your knee’s and

hips… working your thigh, push your bum down toward the floor making sure it goes no lower that the

level of your knees, and then push back up, this is one complete squat exercise.

• Half sits - lying on your back, with your feet flat on the floor, hands resting on your thighs finger tip’s

resting near knee cap , looking over the tops of your knees, keep your arms straight and locked, tense

your abdominals squeeze up and push your palms up to you knee caps, lower back down that is one

complete rep.

• Press up – on knee or feet, hands on same horizontal line as shoulders, slightly wider than the

breadth of them, body in a straight line resting on either knee’s or feet, lower the chest down to the

floor keeping the body straight, bending at the elbows, then return the body to the straight arm

position one complete rep.

• Plank – Elbows resting under the shoulders, palms together, push the body up into a straight line so it

is resting on the toes and the elbows, tense your abdominal, if your lower back hurts, push your bum

slightly higher in the air.

Output: Walk - 1 hour, Yoga - 1.5 hour, weights - upper body 3 x 10 reps.

Input: Whole-meal pitta, tomatoes, feta, alfalfa an mayo. Olives stuffed with almonds. Pea, asparagus, broad bean and pesto soup.