A body ready to paddle
Body preparation, hips, shoulders and trunk rotation to sustain your stroke for longer.
BaseAN EBOOK FOR PADDLERS DREAMING OF THEIR FIRST MARATHON
30-Day Challenge to your first va’a marathon.
An organized, practical and progressive path to turn the wish to race your first va’a marathon into real preparation. From day 1 to the finish line.
- Learn the Cadeia 30 Method: mobility, strength, technique and strategy.
- Prepare your body week by week: core, back, hips, legs, shoulders and trunk rotation.
- Reach race day with your cadence, breathing, hydration, logistics and strategy in place.
The eBook is written in Portuguese. Purchase is made on the product page on Hotmart.
THE CHALLENGE
You already paddle and dream of your first marathon, but don’t know how to organize your preparation?
A va’a marathon takes more than paddling more. It takes a body prepared for a longer race, technique that holds up when you are tired, and a plan for race day.
The 30-Day Challenge to Your First Va’a Marathon was created to help paddlers who already have canoe experience organize that preparation in a practical, progressive way.
You don’t have to figure out on your own what to do at each stage: the eBook gives you an organized path, from day 1 to the finish line.
Turn the wish to race into preparation
Four weeks of base, strength, rotation and cadence, and strategy, all the way to the finish line.
CADEIA 30 METHOD
Four pillars for your first long race
Why paddling more does not prepare you for the race: the Cadeia 30 Method works on the whole paddler, in four core pillars.
Paddler strength
Core, back, hips, legs and shoulders working together in the paddling chain.
StrengthRotation and cadence
The trunk rotates, the rhythm settles: cadence and breathing to paddle far without wasting energy.
TechniqueRace plan
Warm-up, hydration, logistics, race strategy and a practice run to arrive ready on marathon day.
StrategyFROM DAY 1 TO THE FINISH LINE
The stages of the challenge
Progressive preparation, week by week, up to the race and the plan for your next challenge.
Get the eBook on Hotmart01
The Cadeia 30 Method
Before you pick up the paddle, understand why the method is different and why paddling more is not enough to prepare for the race.
02
Week 1 · Base
Mobility, core and breathing.
03
Week 2 · Paddler strength
Back, hips, legs and shoulders.
04
Week 3 · Rotation and cadence
The trunk rotates, the rhythm settles.
05
Week 4 · Strategy
Warm-up, hydration and logistics, with race strategy and a practice run.
06
Finish line
The race, recovery and planning your next challenges.
WHO IT IS FOR
Made for paddlers who want to finish their first va’a marathon
Who it is for
- Paddlers who already have experience in Hawaiian and Polynesian outrigger canoes.
- Anyone who dreams of racing their first va’a marathon and wants to organize their preparation.
- Anyone who wants a practical, progressive path without figuring out every stage alone.
- Va’a school students who want to reach race day with body, technique and strategy ready.
What the eBook is not
- It is educational material that complements va’a classes, not a replacement for them.
- It does not replace guidance from a physical education professional, physiotherapist, doctor, nutritionist or other health professional.
- It is not for beginners: it is for paddlers who already have canoe experience.
- Persistent pain, injury or any condition that limits exercise calls for a professional assessment before you start.
WHO WROTE IT
By someone who paddles and lives va’a
The 30-Day Challenge is by Jorge Luiz Ferreira Dias, a Hawaiian and Polynesian outrigger canoe paddler (V1, V3 and OC6), creator of CRM VAA PRO and VaaTech. At 69, with nearly five decades of experience in Information Technology, he shares what he learns in and out of the canoe. Paddling content and tips on Instagram and YouTube at @jorgeluizremadorvaa.
Educational material that complements va’a classes. It does not replace guidance from a physical education professional, physiotherapist, doctor, nutritionist or other health professional when needed.
READY FOR THE START?
From the wish to the finish line of your first va’a marathon.
Discover the 30-Day Challenge and start with base week.