Physical Conditioning for Canoe Tripping

[dcloots]

This past summer I was limited to one time out on a canoe adventure. I now have three children in college and have spent time at their schools….flying here, flying there, parents weekends etc…..This is all good and I enjoy every bit of that, but when I did manage to get out on a trip I was only one week removed from a bad case of Covid. I got it real bad! I am vaccinated and have received the boosters appropriately….but still got it….real bad. I was a college athlete so with my competitive spirit I was feeling better and thought I could go give it heck. I delayed my trip by one week due to feeling like I was dying. My trip was from Jewett Cove, Moosehead Lake to Chamberlain Lake with intentions of doing the Northeast Carry and the Mud Pond Carry. I couldn’t even function during this trip. So much so that I even scrapped a trip report and a video presentation. It was just not good with hardly any ambition and total lack of desire. I was weak and deeply disturbed by my physical limits. I will be 50 next June. My wife and I recently joined a gym and I am committed to gaining as much strength as possible to once again enjoy arduous trips on the move (my preference). My question to everyone is what physical preparations do each of you make during the non paddling season to prepare. Prior to this I did nothing other than the typical house maintenance, hikes with the wife or walks with the wife. I have realized that I need to do something different…..after all I am not getting any younger. I managed a 3 day trip this Fall to Nahmakanta Lake and it was enjoyable but more of a base camp situation to test and paddle my recently restored chestnut chum. Glad I did it but again an easy trip.

 

[memaquay]

I think a daily dose of cardio, even in the form of a good walk, is probably the most important thing. Plus listening to your body. I struggled on a couple of portage clearing trips this summer, and eventually cancelled one trip that I really wanted to do, because I realized I would probably die, lol. My wife forced me to go to the cardiologist again, and he put a couple of more stents into me. Gonna set off metal detectors soon.

So walking and listening to your wife....both of those things will prepare you for most canoe trips.

 

[Boatman53]

Sorry to hear you suffered so badly even vaccinated, but glad you are on the mend. It’s odd how Covid effects different people.
I’m almost 70. My wife and I are pretty active walking 3+ miles several times a week and lots of general work around our 200 year old house. I’m rebuilding the barn, slowly. Before my next trip I will be spending time lifting 50# bags of birdseed (to simulate a Duluth pack) straight up and on to my knee. Now that I am writing this I will put the bag in the Duluth pack so it can go right onto my shoulder. That was what I struggled with the most on my BWCA trip. Lifting the canoe onto my shoulders was no problem. Paddling for hours at a time was no problem. Maybe lighter packs are in my future.
Jim

 

[lowangle al]

It sounds to me like you had not fully recovered from covid so you might not be as bad off as you think. At 50, you still should have a lot of good years left. Like others have said, keep up on your cardio. I also work on my abs as part of a daily back exercise routine.

Jim, 50 lbs is too heavy for me to lift out of the boat. I'd much rather do a 35 pounder and throw a 15 pounder on top. Good idea to practice lifting the bird seed though. I think that's a great way to strengthen your core.

 

[Gerald]

Wow! Seems you really got a wack of Covid. I say, lucky you did have the vaccines and boosters as without you may have been in a terrible situation. Hope you regain your health back to where it was previous to the infection.

At age 83 I still manage to get out for a week or so trip every year. I hurt my left knee last February, and it finally healed enough to permit an early October outing this year. Portaging was wobbly, but I took my time and rested when needed. I consider myself to be very fortunate.

Best wishes,

Gerald

 

[yknpdlr]

I seem to have completely escaped contracting Covid so far, although my wife did have a mild case last year. At age 71, I recently finished my 25th consecutive Adirondack 90-mile canoe race. I have raced the 440 mile Yukon River Quest three times, the first at age 57, and the Yukon 1000 mile race twice since then. I have finished up in the top percentages (including first place) quite well in each race every time.

For the past 30 years I have been on at least one or more week-long canoe trips while training wilderness guide trek leaders canoeing and backpacking in the Adirondacks. I personally train all year, while the water is soft both solo and with paddling team members whenever we can. I recently built a camp on a small private (no motors allowed) lake where I can train several miles multiple times a day during good weather whenever I want. During winter months I train at camp on a Concept2 outfitted with a Paddlespsorts canoe attachment (https://www.paddlesporttraining.com), or at home with a waterrower machine (https://www.waterrower.com/us) in modified canoe paddle mode. In the season prior to our Yukon race trips, our voyageur or C4 team goal was to have each individual paddler compete training of 500 equivalent paddling miles, either on water or on machine.

When not paddling I stay active with XC skiing, bike riding, backwoods hiking, rebuilding state land leanto shelters, working SAR incidents, or cutting firewood. I have been told by my cardiologist that I have a mild aortic mitral valve regurgitation (previously called a heart "murmur") condition, He tells me it is not serious enough to restrict my training, racing, or other activities. Although I find that I can no longer run mile+ portages along with my younger paddling partners like I could years ago.

 

[Patrick Corry]

Sorry to hear of your suffering.

At nearly 70 (next month), I am fortunate to have managed to retain most of my general fitness and agility. I do have to pace myself as I tire more easily, and with a history of cardiovascular disease- managed with diet and medication- I find that I can still do most of the outdoor pursuits I have enjoyed all my life.

I have worked my entire life actively engaged in the residential building profession where daily activity was plenty of exercise to keep me fit. I have noticed that I'm clearly losing muscle mass, and weight. Down to 150 lbs. fully clothed when last weighed at the cardio doctor's office. I pack pretty lightly so the only hard part of canoe tripping is carrying my w/c canoe!

 

[dcloots]

I really am fine now and the struggles experienced on that one trip is in the rear view mirror. One thing is for sure though........ the gym membership has been activated. I figure my repertoire moving forward will be (especially through winter) to go the gym at least 4 days a week and enjoy winter hikes with my wife. I feel this will be rewarding for a solid paddling season next year. Appreciate all the comments. I guess I was just one of those people that got whacked pretty good by Covid. Strange as well considering I was the last in my family of 5 to have contracted the virus. I think any of us that paddle frequently are generally quite active personalities but I think I have reached an age where physical changes become more noticeable and I don't like it all that much. Time to do something about that!

 

[Alan Gage]

When I was tripping regularly I really enjoyed paddling and got out a few times per week on the local river, often paddling upstream before turning around. Sometimes it was just a relaxing paddle and sometimes it was a workout paddle and sometimes a mixture of both. I also enjoy walking and do that regularly.

A week or two before the trip I'd start taking walks with portage packs and food barrels. Nothing crazy but just to get my body used to it.

So when the trip came there were no blisters or sore muscles. I was always in better shape at the end of the trip but I was in good enough shape at the beginning that it wasn't a shock to the system.

Alan

 

[TrailBlaser]

This past summer I was limited to one time out on a canoe adventure. I now have three children in college and have spent time at their schools….flying here, flying there, parents weekends etc…..This is all good and I enjoy every bit of that, but when I did manage to get out on a trip I was only one week removed from a bad case of Covid. I got it real bad! I am vaccinated and have received the boosters appropriately….but still got it….real bad. I was a college athlete so with my competitive spirit I was feeling better and thought I could go give it heck. I delayed my trip by one week due to feeling like I was dying. My trip was from Jewett Cove, Moosehead Lake to Chamberlain Lake with intentions of doing the Northeast Carry and the Mud Pond Carry. I couldn’t even function during this trip. So much so that I even scrapped a trip report and a video presentation. It was just not good with hardly any ambition and total lack of desire. I was weak and deeply disturbed by my physical limits. I will be 50 next June. My wife and I recently joined a gym and I am committed to gaining as much strength as possible to once again enjoy arduous trips on the move (my preference). My question to everyone is what physical preparations do each of you make during the non paddling season to prepare. Prior to this I did nothing other than the typical house maintenance, hikes with the wife or walks with the wife. I have realized that I need to do something different…..after all I am not getting any younger. I managed a 3 day trip this Fall to Nahmakanta Lake and it was enjoyable but more of a base camp situation to test and paddle my recently restored chestnut chum. Glad I did it but again an easy trip.

I'm sorry to hear you had such a bad time with Covid. I'm fully vaccinated and take precautions, but I still feel lucky that I've managed to avoid it. I fully understand what you are feeling and saying about getting in shape for paddling. I had open heart surgery this past March (two valve repairs and a bypass). I was in recovery until Memorial Day, went back to teaching for a month and then retired. When I first went into recovery, it was an effort to just walk a few laps around the main floor of our house. I would take a two-hour nap after doing that. I persisted and after a month, I began walking on our street, at a very slow pace and for a short distance but I gradually worked up to walking 3 miles per day. I went to cardiac rehab too and after retiring at the end of June, took my first solo canoe camping trip (for 7 days). Since then I have done 5 similar trips to different places in the Adirondacks. Most of my trips are what you termed base camping, but I am ok with that because I take an excursion every day (unless the weather is horrible). I see nothing wrong with taking a "zero day" once in awhile. The motivating factor for all of that struggle and effort was to get out paddling and camping again.

One of the things that I did before my surgery (but unrelated to it) was to see a doctor of metabolic medicine. I worked with her to lose about 30 lbs over 6 months. All of my doctors and surgeons said that it was an important contributing factor to success of my surgery and recovery. One of my retirement goals is to get in better shape to make my paddling and camping trips easier. I started by working with a trainer (Billy) who runs Backcountry Fitness. His fee was very reasonable and it helped me get started improving my fitness level. From that experience, I also learned that besides building strength, I need to focus on improving flexibility and balance. Fortunately, through my health care plan, I could sign up for Silver Sneakers and get a free gym membership. The gym I joined is about a mile from my house so I have been pretty good at going 3 times a week, doing two miles on the treadmill and then a circuit of machines to build some muscle in my core, chest and arms. On the other week days I have been taking some free strength training and Tai Chi classes through AARP. I can definitely attest that being retired really helps with having time to exercise since I usually have the flexibility to go to the gym between 11AM - 1PM when there is hardly anyone there. For me, the real test will be how consistently I can be with my exercise program during the off-season so I will be in better condition to do more rigorous trips next season.

dcloots, you are not the only person who faces these obstacles. My suggestion is to develop a plan that is manageable for you, understanding that it will take time and persistence. Also, I would say not to worry about trips being "base-camping." I think the point is to be out there, doing and enjoying it. Even setting up/breaking down camp, doing camp chores and paddling to and from a campsite is more exercise than some of my friends get. One final thing - please keep those videos coming; I enjoy each one (including the Nahmakanta Lake trip). Happy Paddling!

 

[goonstroke]

I do some calisthenics at home, snowshoeing, pseudopaddling on a hacked rowing machine, shoveling snow out of the driveway, etc.

I make an effort to keep the non-paddling season as short as possible -- I usually paddle in December and I always paddle in March (there's one local stream that thaws early and that's where all the cool kids are). From spring to the MR340 (July) I'm paddling 3-4 times a week, but after that it's more about nights in the tent than time in the boat.

You should consider posting a TR of your Jewitt Cove trip. There are a lot of things that can derail a trip, and getting out there and not "feeling it" (in some sense) is legit and something I think most trippers experience at times.

 

[dcloots]

When I was tripping regularly I really enjoyed paddling and got out a few times per week on the local river, often paddling upstream before turning around. Sometimes it was just a relaxing paddle and sometimes it was a workout paddle and sometimes a mixture of both. I also enjoy walking and do that regularly.

A week or two before the trip I'd start taking walks with portage packs and food barrels. Nothing crazy but just to get my body used to it.

So when the trip came there were no blisters or sore muscles. I was always in better shape at the end of the trip but I was in good enough shape at the beginning that it wasn't a shock to the system.

Alan

Alan this is clear testimony to a system that works great for you and I applaud that. This is exactly what I hoped would be shared because I would imagine most will enter the paddling season completely unprepared from a physical standpoint and become (sometimes) overwhelmed by the undertaking of a strenuous trip. I feel as though as we all age there is that obvious recognition when we eventually realize that perhaps an off-season regiment is necessary rather than relying on one’s past physical attributes. This is at least what I have learned.

 

[dcloots]

I'm sorry to hear you had such a bad time with Covid. I'm fully vaccinated and take precautions, but I still feel lucky that I've managed to avoid it. I fully understand what you are feeling and saying about getting in shape for paddling. I had open heart surgery this past March (two valve repairs and a bypass). I was in recovery until Memorial Day, went back to teaching for a month and then retired. When I first went into recovery, it was an effort to just walk a few laps around the main floor of our house. I would take a two-hour nap after doing that. I persisted and after a month, I began walking on our street, at a very slow pace and for a short distance but I gradually worked up to walking 3 miles per day. I went to cardiac rehab too and after retiring at the end of June, took my first solo canoe camping trip (for 7 days). Since then I have done 5 similar trips to different places in the Adirondacks. Most of my trips are what you termed base camping, but I am ok with that because I take an excursion every day (unless the weather is horrible). I see nothing wrong with taking a "zero day" once in awhile. The motivating factor for all of that struggle and effort was to get out paddling and camping again.

One of the things that I did before my surgery (but unrelated to it) was to see a doctor of metabolic medicine. I worked with her to lose about 30 lbs over 6 months. All of my doctors and surgeons said that it was an important contributing factor to success of my surgery and recovery. One of my retirement goals is to get in better shape to make my paddling and camping trips easier. I started by working with a trainer (Billy) who runs Backcountry Fitness. His fee was very reasonable and it helped me get started improving my fitness level. From that experience, I also learned that besides building strength, I need to focus on improving flexibility and balance. Fortunately, through my health care plan, I could sign up for Silver Sneakers and get a free gym membership. The gym I joined is about a mile from my house so I have been pretty good at going 3 times a week, doing two miles on the treadmill and then a circuit of machines to build some muscle in my core, chest and arms. On the other week days I have been taking some free strength training and Tai Chi classes through AARP. I can definitely attest that being retired really helps with having time to exercise since I usually have the flexibility to go to the gym between 11AM - 1PM when there is hardly anyone there. For me, the real test will be how consistently I can be with my exercise program during the off-season so I will be in better condition to do more rigorous trips next season.

dcloots, you are not the only person who faces these obstacles. My suggestion is to develop a plan that is manageable for you, understanding that it will take time and persistence. Also, I would say not to worry about trips being "base-camping." I think the point is to be out there, doing and enjoying it. Even setting up/breaking down camp, doing camp chores and paddling to and from a campsite is more exercise than some of my friends get. One final thing - please keep those videos coming; I enjoy each one (including the Nahmakanta Lake trip). Happy Paddling!

Trailblazer, you have certainly been through a lot but it is clear that you have found the appropriate methods in order to condition and enjoy your canoe tripping experience. I honestly haven’t been to a gym since it was mandatory during collegiate sports. I guess I went rebel on that one. I have naturally felt that daily activities and canoe adventures would keep me in good enough shape. Part of enjoying an adventure is being prepared physically and mentally and I have come to a point where I realize I need to do more in the off-season in order to enjoy what we all love to do. I am happy for you and the system that gives you conditioning and most importantly to tackle the rigorous trips. Also thank you for your kind words in regard to the video. I strangely do enjoy making them and capturing an adventure.

 

[dcloots]

I do some calisthenics at home, snowshoeing, pseudopaddling on a hacked rowing machine, shoveling snow out of the driveway, etc.

I make an effort to keep the non-paddling season as short as possible -- I usually paddle in December and I always paddle in March (there's one local stream that thaws early and that's where all the cool kids are). From spring to the MR340 (July) I'm paddling 3-4 times a week, but after that it's more about nights in the tent than time in the boat.

You should consider posting a TR of your Jewitt Cove trip. There are a lot of things that can derail a trip, and getting out there and not "feeling it" (in some sense) is legit and something I think most trippers experience at times.

Goonstroke, I will also target early season opportunities searching for thawed areas in Southern Maine to get a preseason conditioning. I guess we all don’t always associate winter or very early Spring as an opportunity to get out there and do something that can improve the true tripping season. I intend to look at this differently this winter (safely of course). I have a dry suit that rarely gets used. Might as well use it. You also got me to thinking about reconsidering a trip report. You are absolutely correct in that every trip is far from perfect. Successes should be paralleled with the struggles so that we can all learn from them. I will definitely consider a trip report. Your trip report on your Jo-Mary / South Twin route was awesome and I enjoyed it very much. I enjoy all that you share with this forum.

 

[TrailBlaser]

Goonstroke, I will also target early season opportunities searching for thawed areas in Southern Maine to get a preseason conditioning. I guess we all don’t always associate winter or very early Spring as an opportunity to get out there and do something that can improve the true tripping season. I intend to look at this differently this winter (safely of course). I have a dry suit that rarely gets used. Might as well use it. You also got me to thinking about reconsidering a trip report. You are absolutely correct in that every trip is far from perfect. Successes should be paralleled with the struggles so that we can all learn from them. I will definitely consider a trip report. Your trip report on your Jo-Mary / South Twin route was awesome and I enjoyed it very much. I enjoy all that you share with this forum.

Now that I am no longer on a school calendar, I am hoping to get out in the shoulder seasons. I have the gear and clothing, it was just the matter of having the time to do it.

 

[jdeerfoot]

My conditioning routine for the past 5 years has been to start carrying a 60# Penobscot RX at the local nature center where I volunteer. I start in March as the snow recedes. I started this routine in 2017 about 4-5 months prior to a 3 week trip in Canada where we used my partners 69# Wenonah Aurora RX. Initially I could only carry the boat a few hundred yards before needing a rest. Over a few months worked up to 1/3 mile. The nature center had a few small hills I worked into the routine. One drawback was all the trails I used were smooth and wood chipped.

While doing this routine about 3xweekly I also swam laps for 1/2 mile at the Y about 2-3x a week. My only other activity was walks around the neighborhood of 1-2 miles.

This routine worked very well for me on the Canadian trip. In fact, I actually had an easier time portaging than my partner who was almost 15 years younger than me. I was a few months short of turning 70 on that trip. I will be 75 next month and I did this routine this spring and summer to prep for a 3 week Canadian trip which I dropped out of due to medical problems. I hope to make the trip next year but that will be dependent on my health status.

 

[Sweetfancymoses]

I am now in my mid 50s and not the man I used to be, especially in the endurance department. I enjoy the outdoors more than a gym where I don't feel 'productive', I found cutting firewood with a maul and a wheelbarrow to be a good exercise for me in the bottom six months of the year. Bending over and picking up weights seem to strengthen the group of muscles used in canoe tripping and it is always a good feeling to look at nice rick of firewood in the end.

 

[snapper]

I've never been one for enjoy going to the gym. Six knee surgeries, followed by a total replacement, was enough for me to satiate any fantasies about being a gym rat so I've always looked to be outside when I can. I think that alone has helped me stay relatively fit and active in spite of a heart issue and my knee replacement. At this point in my life I still hike when I can (took on a volunteer job that keeps me in the woods), swim during the winter months in the local pool and I also cut/split/stack by hand our firewood; about 10 face cord a year. Add in some seasonally appropriate xc skiing, snowshoeing, paddling and biking and my "routine" is rounded out. I could probably benefit from a real plan but so far, this sort of ad hoc arrangement is working. I guess the point of all this is to find something that works for you, in consultation with your doctor(s), and take it from there. It always seems to be a long, slow process but if you keep with it, my guess is you'll come out better for it in the end. As I told someone not too long ago, my plan is to die as the healthiest SOB on my road when the time finally comes. I rather doubt that will be the case (LOL) but it's something to aim for.

That's all for now. Take care and until next time....be well.

snapper

PS - I'll be 70 on my next birthday so hopefully this will keep me going for at least another decade.

 

[stripperguy]

I’m currently 66.
I have been active all my life…wrestling, boxing, soccer, cycling, paddling, skiing, weight training.
I’ve never been into organized fitness, never joined a gym. I could and did all my fitness training at home or through various activities.
I have always said that most folks ignore their health for the first half of their lives, then spend the second half reminded of it.
Anyone that is active will become injured at some point, with aging comes longer recovery times.
Some parts do wear out, fortunately we live in an age where repairs are available.
I did lapse in my activities when I retired, I would spend every lunch break on a bike ride, sometimes 25 miles per day. This season I’m finally back on my bike, 1,000 miles so far but not nearly the fitness I had previously.
All that’s ok, I have the rest of my life to improve.
I have a goal to still be able to back country ski enjoyably when I’m 70, we’ll see if I attain my goal.
For those of you younger than me, today is the best time to get in shape…not tomorrow or when you have time. Seriously, if you don’t take care of your health, who will??

A little weight trading, some cardio, and fresh air will go a long way to making other activities enjoyable.
Life should be fun!!

 

[Glenn MacGrady]

From my early 30's to mid 50's I would regularly work out in the gym on Nautilus/Cybex-type machines and jog three or four times a week, especially in the winter. My theory was that that was the way to prevent the decline in cardio fitness and muscle weakness that accompanies old age. I would typically lose significant weight and gain muscle mass with this routine every winter.

I pretty much stopped all that 20 years ago for a variety of reasons and it sure now shows. I sort of coasted along with residual fitness with only sporadic gym visits that kept me in reasonable shape until my late 60's, but the last several years have been like a plunge off the cardio and muscle fitness cliff. Plus a lot of weight gain. Two years of Covid hibernation hurt.

I'm committed to going back to the gym and resume work on the cardio and weight machines . . . tomorrow . . .

" . . . and tomorrow . . . and tomorrow . . . creeps in this petty pace from day to day . . . to the last syllable of recorded time."

Stop it, Macbeth! It's so easy to malinger. This thread has given me some new will power. As has my frustrating inability to lift my new wood/canvas canoe and my embarrassing inability keep up with some middle-aged women in rec kayaks yesterday on Lake Lillinonah.

At least I've been out eight times in the last four weeks, which is more than any year since Covid.