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so you want to be an
Adventure Racer?
I'm not an expert. I'm an average Joe like you. But I
have culled through countless articles and Web sites on endurance training and I have been
able to develop a regimen that works for me. During my involvement with Team In
Training, I have been asked many interesting questions. I have compiled a list of
tips based on those queries. By no means is this meant to be comprehensive but
hopefully if you read this page, you may learn a thing or two! |
trail running
Before I started adventure racing, this was the segment of the
sport that I felt the least comfortable. In January 2003 I was barely running a 10
minute mile over less than three mile distances. As such, I focused a tremendous
amount of my energy on this discipline. In July 2003 I ran under a seven minute mile
over a six mile distance. Here are some tips:
| Goal |
Tip |
| Run Easier, Burn More Fat |
1. Warm up well
2. Run faster for a 5-7 min segment of a 30 min run
3. Varying pace makes workout easier |
| Run Faster |
1. Do quality speedwork sessions in addition to
regular runs
2. Pick a goal mile time you'd like to run in 3 months
3. Some example speed workouts to do on track:
a. Run 12x200 meters (speed pace), follow with 200 meter (jog pace)
b. Run 6x400 meters (speed pace), follow with 400 meter (jog pace)
c. Run 3x800 meters (speed pace), follow with 800 meter (jog pace) |
| Finish Fast |
1. Simulate race conditions by practicing a fast
finish
2. Practice negative splits (i.e., run faster the second half of your run) |
| Run Farther |
1. Run double workouts (i.e., run twice a
day)
2. Make sure your are first comfortable running 50 miles per week |
| Run Long Distances with Plenty of
Energy |
1. Carbo load (i.e., eat plenty of foods
with carbohydrates) to give you endurance energy
2. Ease back on training 6 days leading up to event
3. Eat a high carbs diet (70% carbs) for 3 days before the race (e.g., fruit juices,
energy drinks, pasta, bread, rice) |
| Run Effortlessly |
1. Relax
2. Set realistic goals
3. Strengthen your core (i.e., lower back, abdominals, hip muscles) to make it easier to
maintain good, upright, running form
4. Skip days (e.g., alternate short and long runs, don't run day before and after a race)
5. Start slow to gradually increase heart rate/core temperature and warm muscles
6. Add speedwork (e.g., speed sandwich: 2 miles slow, 2 miles fast, 2 miles slow)
7. Go longer
8. Run the treadmill
9. Eat light and often
10. Drink up! Hydrate! Target 5 ounces of fluid for every 15 minutes of
running |
| Run a Marathon |
1. Build up your mileage and follow the tips on this
Web site: www.marathontraining.com |
| Run with Happy Feet |
1. Get orthopedic insoles if you have flat feet
(e.g., Superfeet)
2. Buy good shoes (I suggest New Balance if you have wide feet)
3. Get new shoes every 500 miles |
| Go Trail Running |
1. Get trail specific shoes that are more shoe and
have greater emphasis on traction
2. Pay attention because there is more potential for twisted ankles. Look 15 feet
ahead
3. Pace yourself because the pace of a trail run varies a lot more than on the road. Go by
time, rather than distance. Expect to be quite a bit slower in terms of minutes per
mile |
| Transition from Road to Trail Running |
1. Shorten stride (more efficient on rough terrain
because it minimizes energy-wasting slips)
2. Strengthen abs (your body works them overtime to maintain balance and to brace against
shocks on uneven trails) |
| Run Up Hills Faster |
1. To get fast on uphills, train fast on uphills. If
indoors, crank up the grade on a treadmill
2. Taking baby steps will help you maintain good cadence when your lungs are
screaming for mercy. It’s just like switching to granny gear on a mountain bike
3. On long, steady hills, switching often between walking and running is tempting, but it
makes you lose momentum and cadence. Pick one or the other and go with it. I
prefer running because then you can use your arms as pistons to help you push yourself
up the hill
4. Posture is everything on the uphill. Leaning forward from the hips puts too much
pressure on your back, an erect posture will provide better push-off
5. Look ahead, not at your feet. This will allow you to pick the best line |
| Run Down Hills Faster |
1. Don’t over-stride, each landing will put
extreme stress on your quads
2. Lean forward not backward keeping your whole body perpendicular to the ground. Again
this will save your quads and allow you to run faster
3. If you need to control your speed cut your stride length and increase your cadence.
Like using low gear in a car
4. Like a hurdler, step over (not on) rocks/obstacles. Keep your body level and lift your
legs
5. Pick as straight a line as possible down the hill. The more you move left and right,
the more you stress your legs and increase the distance |
| Prevent Getting Burnt Out |
1. Run with a buddy
2. Run new routes
3. Don't worry about time.
4. Take a break during your run. Enjoy the view!
5. Run in the dark. It's a whole different experience
6. Run in the rain. Another experience - especially downhill!
7. Run races!
8. Set a goal. Give yourself a reason to do this |
|
mountain biking
I've been biking since I can remember. Here are some tips
for safe, effective mountain biking:
| Goal |
Tip |
| Ride Safely |
1. Wear a helmet! A helmet decreases risk of head injury by as much as 85%
2. Make sure your bike frame is the right size to prevent overuse injuries. Wrong
sizing will also inhibit maneuverability
3. Always check your brakes and other components for damage before you ride. Take along
repair equipment and learn how to make basic repairs in the field (e.g., fixing a flat,
broken chain). After a ride, clean debris such as twigs, grass and small pebbles and
rocks from the chain, spokes and shifting mechanism (derailleur). Also clean dirt and
debris from the brakes
4. Learn lofting (i.e., pulling up your handlebars and shifting weight back to
get your front wheel to hop over obstacles such as rocks, logs and bumps)
5. Remember you are in the wilderness! Tell others where you're going. Take a map,
compass or Global Positioning System (GPS), a first-aid kit, plenty of water, and
appropriate clothing |
| Bike Comfortably |
1. Establish
a good cadence by using your gears (i.e., rhythm of your pedaling)
2. Target 80-100 revolutions per minute (rpm); less stressful on the knees. You can
track this with a cycle computer with a cadence meter |
| Shift Correctly |
1. Lower gears make it
easier to pedal, higher gears make it harder
2. Learn how the gear combinations between the chain ring, at the pedals, and the
freewheel, at the rear wheel, make it easier or harder for you to pedal
3. Anticipate terrain changes and shifting accordingly
4. Shift to lower gear ratios as you end your descent of a hill so that you don't have to
start the uphill in too high a gear; this can stress your knees
5. Use the same concept works as you approach a descent. You don't have to shift
immediately toward your highest gear. You can notch it up gradually as your cadence
permits |
| Optimize Braking Power |
1. The front brake usually
has about 2x as much stopping power as the rear brake
2. Applying front brakes suddenly during a steep descent could send you flying
3. Instead, start with back brakes; gradually tap front brakes, or use both simultaneously
4. Note: Applying back brakes hard can put you into a skid which makes you lose control |
| Cut Corners |
1. Don't begin braking
while turning
2. Brake gradually to safe speeds before entering corners
3. Accelerate as you come out of corners |
| Bike Up Steep Trails |
1. Stop front wheel from wandering when pedaling up
steep trails
2. Slide butt forward, lower your chest, and push hard on the handlebars
3. Pedal at strong, comfortable cadence
4. Get out of the seat and rock the bike back and forth a little
as you pedal up a hill. However, too much rocking (or pedaling in too high a gear) wastes
energy and is hard on your knees. Also, your back wheel may slip if you can't
generate enough rear wheel traction |
| Bike Down Steep Trails |
1. Move backward on the
seat; put your weight over the back wheel to improve balance
2. You can elect to lower the seat and move entirely off it; but be careful |
| How to Wipe Out |
1. If you're going to flip over
the handlebars, tuck your head down, your arms in, bring your legs up, and roll (i.e.,
doing an endos)
2. If you're stick in clipless pedals and you’re losing balance to one side,
don’t let go of the handlebar. If you stick an arm out, you make break your arm or
wrist |
|
kayaking
I've paddled in some pretty nice kayaks in my day. If you
enter the Balance Bar Adventure Races, you will not be paddling in a kayak. You will
be paddling in essentially an inflatable raft. They are affectionately known as inflatable
pigs. Here some tips:
| Goal |
Tip |
| Divide the Paddlers Between the Kayaks
(assumes 3-person team with 2 kayaks) |
1. Try to keep weight as light as possible and
balanced in the 2-person kayak
2. Try to keep the boat as level as possible in the water; will prevent kayak from pushing
water
3. Use seat placement to adjust for weight differences; try every combination. Best
if heavier person in rear and lighter person in front
4. In the 2-person, the front person is the stroke (motor) and the back is the steerer
(captain)
5. Captain's job is to steer and keep pace with the front paddler
6. The 1-person usually contains the best overall kayaker
7. Consider tethering if the single kayak is having trouble keeping up |
| Prevent Dehydration |
1. Hydrate! A lot of racers think because
you’re not running or riding you don’t have to drink |
| Paddle with Power |
1. Plant the blade and use your torso, abs, and legs
to move the boat toward the paddle
2. The body, more than the arms, powers the stroke |
| Other Tips |
1. For the Balance Bar Adventure Race, you will use
Sevylor Kayaks. These kayaks (both single and double) are the same size
2. Look for a fully inflated kayak. I was in a race where my kayak was sinking. This
cost me valuable time
3. Use biking gloves to save your hands and prevent blisters
4. Don’t ever go barefoot in the kayak because you will tear up your feet |
|
special tests
Special group tests make Adventure Racing truly unique from group
triathlons or other similar events. Tests can be games of physical or mental ability
and almost always include some element of team work. Here are some tips:
| Goal |
Tip |
| Follow the Instructions |
1. Read the instructions aloud so all teammates can
hear
2. Agree on a veto system; if in doubt, the Captain makes the executive decision |
| Complete the Test Quickly |
1. Don't forget - you can help other teams and vice
versa
2. Don't rush - remember a mistake can cost you valuable time |
|
group dynamics
Remember that with team work and communication, the team can be
faster than the weakest athlete. However, it takes communication, patience,
understanding, and humility. Here are some tips:
| Goal |
Tip |
| Run/Bike Faster |
1. Prepare a tow system; if someone is struggling or
another is having a walk in the park, use it!
2. Communicate; periodically ask for status updates. If someone is struggling, help
him/her |
| Have a Good Experience |
1. Expect the unexpected; expect frustration and
challenges
2. Stay positive - in the very least, you're getting a workout! |
|
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