From a Wall Street Journal article by Jen Murphy:
Mr. Aiona paddles with his club on Tuesday and Thursday nights and Saturday mornings for 90 minutes to two hours.They alternate between sprints and endurance paddles of up to eight miles in a six-man outrigger canoe. They also work on paddle technique and do huli drills. “Huli is Hawaiian for turn over,” he explains. “If you flip your canoe there is a very precise process for getting everyone safely and efficiently back in. We call out positions to make sure no one is underneath.Then we work together to flip it, get all of the paddles into the canoe, bail water and get going again.”
On Sundays he paddles seven to 10 miles alone.“Flaws become more apparent as there is no one else to carry your weight,” he says. Sometimes he and another club member train together in a canoe. In winter, lights are added to the canoes for evening practices and Mr. Aiona dons boots and wetsuit -style pants.
To read more click on the following link: https://www.wsj.com/articles/the-canoe-racing-workout-with-hawaiian-values-11565521200?mod=searchresults&page=1&pos=1
This study, combined with the results of previous studies, supports the hypothesis that engaging in morning exercise may result in more weight loss compared to engaging in a similar amount of exercise later in the day. Furthermore, we observed individuals who performed most of their exercise sessions in the afternoon or evening tended to have slightly higher levels of EI and reduced NEPA and NEEx, suggesting that there are potentially important differences in the components of energy balance based on time of day exercise is performed.
Gravel riding is more jarring than road riding so strength and mobility really come into play. “Your upper body takes much more of a beating,” Mr. Wilwerding says. “Especially when you’re riding bumpy terrain for eight hours.” With the help of a coach, he has trained to participate in five century rides—three road, two gravel—this summer. His next ride, the SBT GRVL, takes place Aug. 18 and covers 141 miles and about 9,000 feet of climbing in Steamboat Springs, Colo. “I’m in the best shape of my life outside of my collegiate swimming career,” he says. 