TRAINING

20 Week Training Guide for the Thames 200 Ultra

Section 1: Building Base Mileage. Get your body ready to take on the Thames

In the first two weeks, focus on establishing a solid routine to build endurance and improve form. Aim for easy sessions of 10-15km on Tuesdays and Wednesdays, an 8km higher (but still steady) tempo session on Thursdays, and a longer 15-20km paddle on the weekend. Use other days for a little cross-training, a mini-core circuit to strengthen those abdominal core supporting muscles and strengthen your hip flexors. Increase the volume over weeks 3,4 and 5. It’s important to not go crazy on weeks 1 and 2, which could lead to injury or exhaustion from an unsustainable workload – establish the routine then build on it.

Top Tip: The intensity needs to be low, so set yourself up for success. The key here is to build volume and time to get your body ready.

Section 2: Increasing Mileage and Intensity. Turn it up, no excuses, no looking back!

During week 6 to 12, increase your weekly mileage and introduce higher intensity workouts and strength training. 12-18km on the water Tuesdays and Wednesdays, with interval efforts as part of Wednesdays. Continue tempo sessions, extending to 10-12km, and increase your long session to 20-25km on Saturdays. More protein in your diet to boost recovery. Get your body comfortable with being uncomfortable – climbing over a sturdy kitchen table and back over 100 times will be good prep for all those portages.

Top Tip: If it’s uncomfortable, that’s fine, keep pushing as you are getting stronger, if it’s painful, then CHANGE (give your shoulders a rest and jog, walk or cycle instead).

Section 3: Peak Training Phase

Weeks 13 to 17 mark the peak training phase, where you'll reach your highest mileage and intensity. Training 15-25km on Tuesdays and Wednesdays, incorporating intervals to keep it interesting, and help with strength. Extend the tempo sessions to 12km, with 8km at a challenging pace, and push your long paddle sessions to 30-35km. Practice your race challenge nutrition and hydration strategies. Focus on recovery techniques like foam rolling and massages to keep your body in top condition. Make sure you drill your nutrition, what food types settle and how often will you eat? A good place to start would be, Drink every 25mins Eat every 50mins. You wouldn’t (shouldn’t) start a normal day with half a kilo of jelly babies, so don’t start your race like this either. Practice with the right foods in training and keep it the same for your race.

Top Tip: Hamstring stretching will help keep your lower back free from tightness. Put on a film an stretch your hamstrings alternating for the length of the film. Hold each stretch for 90 -120 seconds then switch. Hold at the piont it's tight, but not painful. Take your time on this, an hour later you'll have relaxed hamstrings and a less painful lower back (remember this in the middle of your race as well, a quick stretch might free up lower back pain).

Section 4: Taper Begins

In week 18 to 19, begin tapering by reducing mileage to allow your body to recover while maintaining fitness. Paddle 12-15km on Tuesdays and Wednesdays with light interval repeats, and a 10km tempo session on Thursday. Long session should be reduced to 20-25km, with easy recovery sessions to loosen. Make sure your feel good during this stage, don’t be afraid to push hard in training, this will keep your blood strong and your confidence high. You’ve done the hard work and got your body ready for this challenge, now sharpen your mind. Look at the route over and over on google maps until you’re familiar with the race route

Section 5: Race Week. Get your mind ready to take on the Thames

In the final week, check your kit and equipment, again and again and again, make sure you have everything you need to enjoy the weekend. Rest or do a light session to get ready. Prioritise hydration, eat plenty, and rest up the day before. Review your race plan and get yourself fully prepared for this awesome ultra-marathon. Talk through your race plan with your support crew, friend or your dog anyone who will listen, this is for your benefit not theirs. Talking your plan aloud is a great way to sense check and tweak where needed, and most importantly think through what you will do if (when) not everything goes to plan.

Physical: This one decides what boat speed you could hold for the race. The more miles you have in the bank and the stronger your heart, lungs and energy systems then you'll be able to hold a better speed on the water. Your heart & lungs can be strengthened from all activities, ideally you will be out on the water, but if a long hike is available or an outing on the bike, then make the most of long duration activities to prepare

Wear & Tear: Hands and hips can derail you on these ultra races. Going through the motions of paddling and preparing your body the best you can will allow you to enjoy the whole race. Repeated motions over and over again will get your body ready.

Endurance

Mental toughness: This is the one that gets you to the finish line! Everyone suffers at some stage in these incredible challenges, but it's the mind that keeps to pushing to the finish. Remember WHY you are doing this, and know what makes you and other proud of your achievement - then keep talking another paddle stroke closer to the finish line!

Hydration Advice

Staying hydrated is crucial for optimal performance and safety on the water. Always bring a sufficient amount of water for the duration of your paddleboarding, kayaking or canoeing event. Consider using a hydration pack or carrying a water bottle at all times on your adventure. Drink regularly, and explore the Precision Hydration range and advice to maximise your performance.

Re-Fueling Advice

To maintain energy levels during longer paddleboarding sessions, pack nutrient-rich snacks that are easy to consume on the the go. After each section make sure you replenish with plenty of nutrients to set you up for the next section of the Thames. Our support at the compulsory check points will ensure you are all looked after and all ready to push on along the Thames.