CYCC 2015: Event Rules & Recommended Training Program

Rules of event

  • All paddlers must wear pfds (personal flotation devices) at all times.
  • You must sign an Insurance waiver, available at the start.
  • You must carry at least one bailer and whistle per boat.
  • You have to pin your boat number (which you will be given at registration) on your front so that it is visible to the safety boats.
  • You must stay to the west side of the lake.
  • You must stop at all intermediate rest stops (the other start points nearer Ithaca) andmake sure that you have been recorded when leaving. You do not need to stop and take the refreshments if you do not wish to and if safety boats are ahead.
  • If you get into difficulties look for the safety power boats to help you.
  • It there is a thunder storm with lightning we will delay the start and if you are already on the water find a safe place off the water and sit out the storm.
  • There will be cut-off times at all intermediate rest stops so that if you are after that time you must pull out of the event. This is to ensure that you are not left on the water in the dark.

Recommended Training Program

If you are not used to paddling the distance for which you have registered it is important to carry out some training before the event. A training program for those tackling the whole lake – 35 miles – is provided below, and can be downloaded and printed from the list at right. A similar program can be used for the shorter distances if you scale down the distances to match your event.

  • Start several months before the event, at the latest by July.
  • Practice your stroke as that will reduce the effort – get instruction if necessary from Puddledockers or Paddle-N-More.
  • Practice using your core to paddle your kayak. Many individuals new to kayaking primarily use arms. Arm paddling increases exhaustion quickly. Want to know the difference? Instruction through Puddledockers or Paddle-N-More can assist you with developing muscle memory and develop the skills necessary to paddle more efficiently during long-distance paddles.
  • Get a paddle buddy - practice your wet exit and re-entry skills. This will make it safer and more comfortable to paddle in more challenging weather conditions. If you do not know how, again contact Puddledockers or Paddle-N-More
  • Rapidly get up to 1-2 hours of paddling with little rest time
  • Repeat 2 hour paddles 3-5 times
  • If the conditions are challenging or you’re having an "off day", alter your paddle, keep shore bound. You don't have to cross open water for a good workout.
  • Build up to a 4 hour paddle with just short rests
  • Keeping comfortable while you paddle allows for a more relaxed paddle. Less tension while you paddle keeps your body working more efficiently - better breathing allows for more oxygen to your muscles - less cramping and stiffness developing
  • At south end of Cayuga Lake a trip from Myers to Taughannock and back is about 2 hours or so (you can have a swim half way).It is beautiful, especially at sunset. From the Inlet to Mosquito point and back is about 8 miles or a 2+ hour paddle. At the north end, from Cayuga State Park south to the Red Jacket yacht club and back is a little over 10 miles.
  • A trip from Ithaca to Taughannock, Myers and back is about 18 miles and is a 4+ hour paddle.
  • At the north end, Cayuga Sate Park around the north end to the Marina at Union Springs, across the lake and back to the park is about 14 miles and is close to a 4 hour paddle.
  • Repeat the 4 hour twice more.
  • Allow the boat to travel at its "hull speed". Exerting a lot of effort pushing the boat will just tire you out. Unless you are racing, approach it like a good comfortable walk - sprinting can quickly exhaust you
  • Try to do an 6-8 hour paddle day with rests every 2 hours at least twice before the event
  • Nutrition is important to your training schedule: Remember, eat before you are hungry and drink before you are thirsty. Proper nutrition and hydration are important throughout your training and on the day of the event. Quality proteins, carbohydrates, fats, and water provide energy and thermoregulation. Eating plenty of fresh produce, clean proteins, unsaturated fats, and drinking plenty of water are important to every training program leading up to the event. Work with a nutritional consultant if you want to revamp your nutrition and train your body to use fuel efficiently!
  • The event will take 10 hours plus for most of you with three stops and more if the wind is not kind.