## WaterTribe Derby Overview

IMPORTANT FIRST STEP: You must be registered for a challenge
AND you must have at least the Captain's SPOT configured and working before you
can enter any kind of workout.

IMPORTANT FOR DOUBLES: If you are registered as a Double
entry, both the Captain and Crew can earn their own derby points. Note the IMPORTANT
FIRST STEP above. If the Captain does not have a registered and working SPOT, neither
the Captain or Crew can log points. In order for the Crew to log more than 4 points
per day, there must be a second SPOT registered and working. **VERY IMPORTANT:**
The two SPOTs must be unique.

The WaterTribe Derby is intended to help you get organized, fit and ready for a
WaterTribe Challenge. These Derbies are optional but highly recommended whether
you are a newbie or a veteran of many WaterTribe Adventures.

There is a Derby associated with each challenge. These derbies that are tied to
a specific challenge like the North Carolina Challenge Derby or the Everglades Challenge
Derby are active in the weeks or months leading up to their associated challenge.

## What You Can Win

The person who **finishes** the associated challenge **and** accumulates the
most points in the derby period is the derby winner. His or her entry fee is the prize.

The person who **finishes** the associated challenge **and** accumulates the
second most points in the derby period is the second place winner. Half of his or her
entry fee is the prize.

The person who **finishes** the associated challenge **and** is selected by a random drawing is the third place winner. One-third of his or her entry fee is the prize.

Each point earned in the derby becomes a "ticket" for the random drawing so again earning
as many points as possible increases your chance to win the random drawing even if you
don't win first or second in the derby.

In order to collect you must attend the award dinner or breakfast. If you win but don't
attend the award ceremony, we will pick the next person who is there.

**SPECIAL NOTE 1:** There must be at least 20 confirmed derby participants to have a
winning prize awarded.

**SPECIAL NOTE 2:** There must be at least 30 confirmed derby participants to have a
second winning prize.

**SPECIAL NOTE 3:** There must be at least 40 confirmed derby participants to have a
random drawing winner.

##
Three Ways to Earn Points

In all cases, you can submit one workout or SPOT session per day. If you resubmit
a session for any given day, it will overwrite the previous information.

Note that in cases 1 and 2 below only your longest SPOT session during a week gets
full credit. All SPOT sessions that earn less points than your longest get set back
to a maximum of 8.00 points.

###
1. On the Water With SPOT Point Rules:

- You must be using a boat that meets one of the WaterTribe Class requirements. Most
of the time this should be the boat you intend to use in the challenge. However,
it is OK to use different boats in one Derby as long as they meet the class rules.
For example, I might do lots of paddling in a class 1 kayak but end up doing the
challenge in my class 3 boat or vice versa.
- Special Note - If you are in Class 6 Electric, you can still enter the Derby, but
you may not use an electric motor at any time during any day that you use for a
Derby entry.
- You must carry ALL WaterTribe Required Equipment:
Official List
- You must use your SPOT and it must show up in our tracking system.
- You must start your trip with an OK Message.
- You must end your trip with an OK Message.
- You can use tracking or OK Messages to mark your course. Usually use of tracking
will give a more accurate estimate of the total distance covered.
- If you have a 3rd generation SPOT and your tracking subscription allows a tracking
interval less than 10 minutes, it is OK to go as low as 5 minutes. All points will
be erased if you set a tracking interval less than 5 minutes. Note that during a
challenge you must use a 10 minute tracking interval.
- Your course must be an out and back course or a polygon course. It is not OK for
all miles to be downriver or with the wind. We do allow exceptions to this if you
are on a multi day camping trip. You can log points each day as your trip progresses.
- You must enter your trip into the Derby using our online form:
Derby Entry
- On the water sessions with a SPOT get a point awarded for each nautical mile covered
up to a maximum of 20 noutical miles, plus 1 point for showing up, plus your average
speed in knots.
**SPECIAL NOTE FOR EXTRA POINTS:** Once per week you may add 8 extra points for practicing some WaterTribe
Survival Skills: rolling, wet exit and re-enter, swimming your boat to shore, hypothermia recovery, etc. Please remember
that these should be practiced in a safe environment when you are paddling or sailing with a buddy. You can add these
on any day that you also earn On the Water With SPOT points.

###
2. Off the Water With SPOT Point Rules:

- You can earn exactly the same number of points off the water as you can on the water.
You must use SPOT so it must be outdoors. You must carry a load but it can be modified
to be in a backpack or a pulk or loaded on your bike.
- For cross-country skiing and hiking points are awarded per miles covered just like
on the water. The miles will be converted to nautical miles by your SPOT track.
You have to carry or pull a camping load. I have pulled a pulk for hundreds of miles
so no complaining.
- Biking has similar rules regarding equipment. You do have to carry a camping load.
Also, your nautical miles will be determined by SPOT and divided by 3.5 to even
it up with boat points. For example, you have to cover 70 statute miles on your
bike with a camping load to earn 20 points for the distance covered. (I'll let you
do the math.)
- Just be careful about trees and such blocking your signals for your OK and tracking
messages.

###
3. No SPOT Point Rules:

This category is intended for your standard fitness workouts that you do on a daily
basis. All but one of these workouts are limitied to 4 points. But a new feature
allows you to earn points for multiple or longer workouts.

- Any P90X Workout earns 4 points.
- Any Insanity Workout earns 4 points.
- Any 1 Hour CrossFit Box Workout earns 4 points.
- Any UFCFit Workout earns 4 points.
- Any 1 Hour Gym/Yoga/Etc. earns 4 points.
- Any 1 Hour Bike (mountain or road) earns 4 points.
- Any 1 Hour Exercise Machine earns 4 points.
- Any 1 Hour Paddling, Pedaling, Sailing, Rowing without equipment load earns 4 points.
- 1 Hour - Towing Loaded Boat
**earns 6.5 points.**
- Normally, if you have some other type of workout that lasts roughly an hour, just
enter it as a gym workout. This includes yoga, swimming, Curves, MMA, etc.
- What if you only do 30 minutes? First option is to boost your time. Second option
is to enter your workouts every other day.
**NOTE CHANGE: **What if you do more than one of these workouts in a day? That's
really good for your fitness and your should keep doing it. You can enter two or
more workouts for one day. In addition if you do a 2 hour workoout you can add an additional
hour to any of the workouts. But no matter how many workouts you enter, you will
be limited to 8.0 points.
- If you are in the Ultimate Florida you can earn 6.5 points for towing your loaded
boat for roughly one hour. You do not have to use a SPOT. The reason for this is
that we want you to use a more confined and perhaps circular or rectangular route
to avoid heavy traffic. Normally SPOT does not do well for these types of routes
over a one hour time span. You still have a 8.00 limit even if you tow the boat for
two hours or more.

###
An Example of a Derby Week

- Monday - P90X earns 4 points. Also did Insanity which is worth 4 points for a total of 8 points.
- Tuesday - Short paddle with SPOT earns 8.50 points by covering 4.10 nautical miles
at 3.40 knots and getting one extra point. Also did P90X but cannot submit two different session types
in one day.
- Wednesday - P90X earns 4 points.
- Thursday - Bad weather so did indoor rowing. Earned 4 points by going 5.76 miles
on the machine.
- Friday - P90X earns 4 points.
- Saturday - Paddled hard for 20 miles using SPOT. Earned 25.4 points (in my dreams)
for miles, extra point, and speed. This was my long trip for the week. Since only
one long trip per week is allowed, the 8.5 points earned on Tuesday is set back
to 8.00 points.
- Sunday - Rest Day

My derby week would earn 53.40 points.

## WaterTribe 10,000 Kettlebell Challenge - Starts December 31, 2018

IMPORTANT FIRST STEP: You must be registered for a challenge
AND you must have at least the Captain's SPOT configured and working before you
can enter any kind of workout.

MANDATORY SECOND STEP: Your doctor needs to certify that you can engage in
super human physical insanity.

## Basic Giant Set: 100 Swings, 10 Goblet Squats - Repeat for a total of 5 sets.

- Swing 10 reps
- Goblet Squat 1 rep - stay at the bottom for 5 breaths
- Short Rest - Walk 1 Circuit
- Swing 15 reps
- Goblet Squat 2 reps - stay at the bottom for 5 breaths for each rep
- Short Rest - Walk 2 Circuits
- Swing 25 reps
- Goblet Squat 3 reps - stay at the bottom for 5 breaths for each rep
- Short Rest - Walk 3 Circuits
- Swing 50 reps
- Goblet Squat 4 reps - stay at the bottom for 5 breaths for each rep
- Short Rest - Walk 4 Circuits

Do 5 giant sets per day for 5 days each week for 4 weeks and your total is 10,000 Swings and 1,000 Goblet Squats.

Alternatively, you can do 5 giant sets for 4 days each week for 5 weeks and get the same totals.

See further down for some different Giant Set options.

### What weight do I use?

The standard recommended weight for men is 16 to 24 kg (~35 to ~55 lb) and for women it is 4 to 12 kg (~10 to ~25 lb). However, you might want to start with
a lot less than that if you haven't already done a lot of kettlebell training. While getting ready for the Challenge, consider starting out at about half of the
recommended weight. That would be about 25 lb for men and 10-12 pounds for women. But here is the key point: You can pick
any weight you want. You can go up or down in weight during any set or between sets. You can increase your weight each week
as your strength and metabolism improve - or don't. The weight selection is completely up to you.
But once we get to the start date, you need to stay with one weight for the duration of the 10,000 Swing Challenge.

*Note that RKC Kettlebells come in kgs, but your gym might only have US pounds so there is some fudging in the recommended weights shown above.*

### What about rest and what is a circuit?

A circuit is walking the length of the gym and back. For me this takes about 30 seconds per circuit.

In the example above you would get about 30 seconds of rest after the first sub-set of 10 and that would increase 30 seconds after each sub-set and finish with about 2 minutes between each giant set. Your gym might be larger or smaller
so find your own rest interval as you see fit.

If you need more rest at any time, take it.

One thing to watch out for is laying down for your rest interval. I've seen people just collapse onto the floor.
Don't do this. Keep standing and walk. It is actually better rest for your heart than laying down.
*Bottom Line - You decide.*

### How do I prepare for this challenge?

Excellent question. There are two books you might want to checkout:

Enter the Kettlebell by Pavel Tsatsouline available from Dragondoor or Amazon.

The Hardstyle Kettlebell Challenge by Dan John available from Dragondoor or Amazon.

There are also some good videos showing correct form for each of the movements:

### More Giant Set Options

You can change the Giant Set around if you want to. There are only 2 basic rules for the 10,0000 Swing Challenge:

- Each Giant Set has to total 100 swings and 10 goblet squats
- You have to finish each Giant Set before you can take a "long" break.

For example, if the set that has 50 swings is too much, break it up into two more sets of 25 swings like this: 10 + 1, 15 + 2, 25 + 3, 25 + 2, 25 + 2.

A second example would be this: 25 + 2, 25 + 2, 25 + 3, 25 + 3.

Or do a 10 minute EMOM (Every Minute On the Minute) with 10 + 1 for each minute.

Here is my favorite: Do the Basic Giant Set as described for the first set. This is a great warmup and gets the heart beating in the zone. Then do the next 3 sets using

25 + 4, 25 + 3, 25 + 2, 25 + 1. Then finish with a 10 minute EMOM for the last set.

When you are doing 5 Giant Sets, it can be kind of fun to switch it up.