Long distance typically means 30 miles and longer. The Molokai Channel can be your first adventure into this new training and racing arena. In many sports, long distance is considered the ultimate challenge. Long distance paddling holds this same intrigue.

CONCEPT VIII: Long distance Paddling

This is not intended to be a comprehensive training discussion, but is meant to address some fundamental concerns that will help to make your first long distance race a positive experience. I assume that you have been exploiting your "long training paddle" (Concept II) and "race pace training" (Concept IV) to prepare yourself for the rigors of long distance racing. Count on this race distance being very demanding, especially as the day warms up. Be prepared to race for 5 to 6 hours. The following are some highlights to consider for the race day:

1. Your race pace should be at a comfortable speed that you have been practicing (race pace training). Monitoring a stop watch can help you avoid the common mistake of "going out too fast." Strive for even splits so that your last mile is as fast as your first. 
 
2. Hydration is the most significant performance and health consideration for an event this long, especially if the weather is hot. Practice drinking lots of water and/or carbohydrate and electrolyte replacement liquids (sports drinks) during your long distance training so that your stomach adapts to the intake while you exercise. Some drinks may not be compatible and may be too sweet, salty, or bad taking. Try diluting them with plain water or find a new drink that works for you.
   
   During exercise in the heat, you can lose more water through perspiration and ventilation than you can drink and absorb. If you don't have the urge to urinate every hour, you may ultimately have a performance problem or a health problem (renal failure is life threatening). So, back off and drink lots of ice water to stimulate gastric motility and fluid absorption. Dehydration can also be determined by weight loss and blood pressure drop (decreased blood volume). A gallon of water weighs 8 pounds and this degree of dehydration is not uncommon and it can have serious consequences. Dehydration often results in nausea and just finishing the race becomes challenging. Stay ahead of the game and prevent dehydration by drinking early and drinking lots.
 
3. Proper nutrition is part of a comprehensive race strategy. During a race of this length you need to supplement your energy reserves with carbohydrate ingestion. Sport drinks work well and often contain needed electrolytes. Fruit juice, V-8 juice (salty), fruit, cookies, pretzels, jelly sandwiches, etc. may be your favorite. Don't experiment during the race, but practice intake during your long training paddles. If your experience stomach upset during the race, head for the ice water and salty pretzels. Symptoms of low blood sugar often begin with a subtle mood change and grow into emotional or grumpy behavior, and ultimately the total exhaustion.
 
4. Paddlers racing in teams will have opportunity to rehydrate and eat when they are out of the boat. Rest in the shade, stretch a bit, walk some, and that might bring life back into a tired body.

Have a support crew or a cooler with extra fluids and foods that you might need. If you don't feel great, experience cramping or overwhelming fatigue, or have sore-bottom-syndrome, don't give up. A comfortable boat/paddler unit is more important than a fast boat. Taking the time to rest, stretch, rehydrate, and eat will make you feel a whole lot better. If you respond to these symptoms early, you can get it back together and still finish well. Remember to have fun!