| ADVENTURE RACING
Training for the Midwest's slate of races
By Juli Lynch
Back in 1995 when I traveled to Patagonia, Argentina, to compete in the Raid Gauloises, a 10–day expedition–length adventure race, there was scant information available to help us prepare for the race from a training perspective. In fact, there was scant information about adventure racing in general. I can still recall friends and family struggling to understand what and why I would participate in such an event: Ten
nonstop days of hiking/running, mountaineering, paddling, climbing, biking and horseback–riding with four male teammates with little more support than the packs on our backs, a topo map and a compass. I can still recall wondering how to even begin training for such an epic adventure. We ended up working with an alpine mountaineering expert and a collegiate-level cross country ski coach, hoping the mountaineer would help us prepare for the elevation and altitude, and the ski coach
would help us acquire the endurance to push hard for 10 days with little sleep.
The mountaineer strapped 30- to 50-pound packs on our backs and had us hike for hours up any hill we could find. For me, that meant hiking up and down the downhill ski resorts of southern Wisconsin – many, many times. The cross country ski coach had us run, bike and paddle for many, many hours in every imaginable weather pattern. He also sent us to the weight room, where we focused on strength–to–body
weight ratio work such as pushups and pull–ups and abdominal work. We trained for a year prior to the race and averaged 15 to 20 hours per week.
A New Breed of Adventure Racers
Today, expedition–length adventure races like the Raid and the Eco
Challenge have all the glamour and glitz of televised coverage, an elite cadre of professional athletes and big money sponsorship. However, adventure racing has also emerged at a grassroots level in local communities and surrounding states around the country. These races can be short, sprint distances lasting four to six hours, medium distances lasting 12 hours, or longer distances lasting 24 hours. These adventure races offer an exciting opportunity for first–time adventure racers
looking to just try it out. While they attract elite–level athletes such as triathletes, bikers, climbers, runners, paddlers and cross country skiers, they also encourage participation by those who've dabbled in any and all of the silent sports. If you've made it through a Birkie, from any wave, you have what it takes to make it through an adventure race.
Last summer (June and July issue, 2001), I introduced readers to the
different disciplines of one–day adventure races and provided tips on gear, clothing, nutrition, race–day strategy and team psychology.
This month I will focus on putting together a training plan to help prepare you for the upcoming races being offered in the Midwest region. In fact, we'll use the MidAmerica Xtreme Adventure Race – a 12–hour race – scheduled for July 20, 2002, as a hypothetical goal in preparing a 10–week training plan. This race, staged in Wisconsin's Nicolet
National Forest, will require teams of four to run/hike, navigate, paddle flatwater and whitewater, mountain bike and climb.
First Things First
Before starting your training, grab a pen and piece of paper and record the following information: Take an honest look at your calendar for the
next 10 weeks and realistically assess how much time you can dedicate to preparing for an adventure race. Try for a minimum of eight hours per week with at least one day blocked out for three consecutive hours of training. If that kind of time doesn't overwhelm you, then you should be able to meet the minimal physical demands of a 12–hour adventure race.
Next, assess your current level of fitness. Have you done any training
since the Birkie? Are you already training for the biking, paddling, running or triathlon season? In other words, are you starting from scratch (0–2 hours/week currently); moderately fit (3–5 hours/week currently); in pretty good shape (5–8 hours/week) or race ready (9+ hours/week).
Next, we're going to focus on the typical adventure racing events of run/hike, mountain biking, paddling (canoe or kayak, flatwater or whitewater) and climbing (ascending, using jumars). Prioritize your
fitness level in each of these events from least fitness to greatest fitness. It will help you choose where to focus your training.
Now decide where you want to be at the end of the race: happy to complete, middle of the pack, or a top five team. This is important because if you're moderately fit right now and want to finish top five, you'll need to work up to 15+ hours of training per week in the next 10 weeks. Is that reasonable given your current level of fitness? Is that
reasonable given your schedule? However, if you are moderately fit and can fit in 10 hours of training per week in the next 10 weeks, you should have the fitness level to finish in the middle of the pack.
This training plan will be based on the number of hours per week available to train. My experience in the silent sport community is that most of us are trying to fit training in between work, family, school and other responsibilities. If we know ahead of time how many hours of
training are required to meet a goal we've set for ourselves in an event, it is easier to get motivated to train and to stay committed to the training schedule.
Hours Available: Race Day Goal
If you have about 8 hours per week available for training, set a goal of
completing the race in the given time and focus on building up the endurance to travel by foot, boat and bike the distance of approximately 80–100 miles. If you have more like 9 to 12 hours per week available for training, and have moderate–good fitness already, consider a goal of finishing in the middle of the pack, not top 10, and not last 10. Finally, if you feel race–ready and have 12 or more hours per week for training,
consider going for a top five finish. Of course, these are not absolutes. Adventure racing has the unique feature of requiring more than just physical ability to cross the finish line. It requires a tremendous amount of teamwork, strategy and navigation skills.
Types of Training Required for Adventure Racing
The main focus of your training – no matter what level you're currently at or how many hours you have available each week – will be building up your endurance (e) in running/hiking, biking and paddling. (Using the codes – endurance (e), Running (R); Paddling (P), etc. – will come in handy later when you establish your training plan.) Endurance training can be thought of as long, slow, distance training (LSD). There's a
wealth of information available on the specifics of endurance and LSD training. I encourage you to take the time to understand the concepts. However, one quick way to know if you are training in a long, slow distance zone is the ability to carry on a conversation with your training partner (or yourself) during the training. When you are out of breath and only spitting out one or two words, you're no longer in the endurance zone.
Your secondary focus will be acquiring the technical (t) skills needed for adventure racing, such as paddling technique, ascending technique, single–track mountain bike riding technique. As your adventure racing goals move toward the front of the pack, these skills become imperative. You can learn these skills by taking advantage of the silent sport community's demos, clinics and camps. Then incorporate practice time into your training plan.
Your third area of focus will be building strength (s). Upper body strength (ubs) in particular is invaluable for the paddling as well as the climbing section, which requires the use of mechanical ascenders versus classic rock climbing technique. Upper body strength can be attained through sport specific workouts (paddling and climbing with ascenders) or in the weight room (pull–ups and push–ups are still my favorite).
Finally, your fourth area of focus will be on developing speed(s) as an adventure racer. While speed may not be critical if you're in the middle or back of the pack, speed is always a deciding factor in the top five teams. Like endurance (e), much has been written about speed workouts, and the variety of approaches to developing speed. If your goal is to finish top five, I encourage you to develop an understanding of the different concepts related to speed training.
What Will Be My Training Focus?
I purposely prioritized the four focus areas (endurance, technical, strength and speed) in order to give you an understanding of where each fits into a training plan based on available time. For example, if you only
have 8 hours per week to train, almost all of your training will focus on endurance (e). This is what you will need to finish the race. On the other hand, if you have 12 hours per week to train and want to finish top 10, all four focus areas need to be included in your training. If you only have 10 hours per week and will be satisfied finishing in the middle of the pack, then speed (s) will not be a focus of your training.
How Do the Four Focus Areas Translate to the Events of Adventure Racing?
Each of the four focus areas can be translated into the specific events of adventure racing, especially running/hiking, paddling and biking. I've provided you with a breakdown of each focus area for each of these
events. However, keep in mind that there is no set pattern of events in adventure racing as there is in a triathlon. Races typically involve running/hiking, paddling and biking, but may exclude any of these events and include events such as swimming, in–line skating, cross country skiing or horseback riding. And while climbing is typical, that too can vary. Most races do require some type of navigation, so it is important, no matter what your race–day goal, is, to have some knowledge and
comfort reading a topographic map and using a compass.
Running (R)
To develop running endurance for adventure racing, get out on trails. Most races require some semblance of trail running. So when your weekly plan calls for endurance running, spend as much time off–road as
you can. The more hills you can incorporate into your endurance running (eR), the better. You may find that you need to walk the hills in order to stay in an endurance zone. That's OK; often it is just as fast to walk quickly up a steep trail hill than to trudge up at a running gait.
Endurance hiking (eH) will also be included in your training plan, no matter what plan you choose. Load up the pack you'll use in the race
(see July 2001 issue for selecting a pack) and go on long hikes. Practice with a map and compass, and bushwhack as much as you can. This will simulate what you'll encounter on race day.
Specific hill workouts will give you strength as a runner (stR), but will only be included in the workout plan for 12+ hours per week. Hill workouts should only be done once per week. Vary the length, steepness and number of times you repeat running up the hill. I
encourage walking back down the hills for recovery and to save your knees. If you have less time per week, incorporate hills into your endurance runs and endurance hikes, and you'll gain the strength needed to complete the adventure race.
Speed running (spR) can occur as interval trail runs or track workouts, but no more than once per week, if it is part of your plan. Our team alternates between intervals on the flat Glacier Drumlin rails–to–trails
system and track workouts at the local high school.
Paddling (P) Endurance paddling (eP) can be done in either a canoe or a kayak. Adventure races vary widely in what is required for paddling events. For example, last year in the MidAmerica Xtreme Adventure Race, we
paddled single inflatable kayaks on flatwater and whitewater. In the Watertown Adventure Race, the entire team was in one canoe, and in the Pathfinder Challenge Race we paddled double, inflatable kayaks.
From a training perspective, focus on getting out and paddling at a comfortable rate for long periods of time. If you are interested in strength paddling (stP), train with a heavier paddle than what you'll race with or design a routine in the weight room that mimics the muscle
recruitment of paddling.
Speed paddling (spP) can be a lot of fun if you paddle on a lake with wake buoys. Use the buoys as a slalom course and try to improve your time over the training season. You can also simply pick a point down–shore and paddle as fast as you can to get there. Repeat this a number of times and keep track of your time per attempt.
Technical paddling (tP) proficiency, whether in a canoe or in a kayak,
often sets the top teams apart. Most top teams are good runners and bikers, but many lack technique in paddling. Our team learned paddling technique from marathon paddlers. In fact, we do most of our training for adventure racing in a marathon canoe. Even though most adventure races provide you with big, cumbersome plastic or inflatable boats, learning the finesse of marathon paddling has been well worth the time and effort.
Biking (B)
Endurance biking (eB) for adventure racing should, for the most part, take place on a mountain bike, since most adventure race courses are designed for the use of mountain bikes. However, this can pose a challenge if the mountain bike trails are extremely technical or extremely
hilly. You won't be training in an endurance zone. Try mountain biking on the road for your endurance biking. There is more of an opportunity to establish long, slow, distance training.
All you need to do for strength biking (stB) is find some hills, either on the road or off–road. Try doing hill repeats or drills where you stay in the saddle for some hills and stand up out of the saddle for others. Also consider practicing hiking while carrying your bike. This requires
strength and is more often than not an unexpected aspect of adventure racing.
Speed biking (spB), like speed running, can be done in a variety of ways and there are many resources available to help you design a speed biking workout. You may want to stick to the road or one of the rails–to–trails systems to avoid the hills on mountain bike trails. When working on speed biking, you want to work on high leg turnover, which
can be difficult on hilly terrain. Acquiring the technical biking (tB) skills to ride single track well will save time and aggravation during the adventure race. More and more races are including technical single track.
Climbing (C)
Climbing in adventure racing requires upper body strength (ubs) relative to body weight. Pushups and pull–ups are excellent for developing the ability to support your own weight. We set up a climbing rope in a tree in our front yard to practice ascending. Please don't attempt this without knowledge of setting and securing weight–bearing climbs. Good technique for climbing (tC) will usually win out over upper body strength alone when it comes to climbing in adventure racing. Therefore, it's
important to spend the time and money to become proficient in using ascending devices. Most major areas have rock climbing gyms and climbing stores. Contact one and ask if instruction in the use of ascenders (also called jumars) is available.
Navigation (N)
It will be extremely difficult to complete an adventure race if nobody on your team has an understanding of basic techniques of navigation (tN) using a topographic map and compass. Most major locals in the Midwest have orienteering clubs. Seek out instruction in this technical area and incorporate practice into your training plan, especially on endurance hikes.
Adventure Racing Training Plan
Keeping in mind what we've discussed, choose the 10–week training plan that first and foremost realistically corresponds to the number of hours per week you have available to train. Once you've determined which of the plans (8 hours/week, 10 hours/week, 12 hours/week or 15 hours/week) fits your schedule, use the codes for events – Running (R);
Paddling (P); Biking (B); Climbing (C); Navigation (N) – along with the focus – endurance (e); strength (st); upper body strength (ubs); speed (sp); or technical (t) – to determine what you'll be doing each day. Note that R&R denotes rest and recovery days. These days are an important part of the whole training plan and shouldn't be ignored.
The number in front of the code indicates the number of hours for that event. This time should include warmup/cool–down and stretching,
especially after strength/speed work. You'll notice I don't name the days of the week; instead, I'm letting you decide what day one of each week is for you. This should accommodate a variety of schedules. For example, my day seven every week is actually Monday, which is my R&R day.
The plan also includes a long, hard training day in week eight. Try to do this training day as a team so that you can practice transitions and make
sure your gear, shoes and clothing are in good working order. This is two weeks prior to race day, which allows you time to recover. Note that there are no additional hours required that week, just an additional R&R day.
Finally, week 10 is a taper week. If you are feeling especially tired, take as much time as you need to R&R. What's important is that you feel well–rested, well–fed and well–hydrated come race day.
What About the Rest of the Team?
Obviously if you're training to complete the race and your adventure racing teammate is training to finish in the top five, there will be some race–day tension. Therefore, it is important that you choose teammates who have similar goals and training aspirations to yours. Many teams
make the mistake of creating teams with two incredibly fit individuals and two less than fit individuals. The assumption being that the fit individuals will carry, push and prod the less fit individuals through the race. This is rarely what occurs. Enter your first adventure race with realistic and similar goals as a team. Choose teammates with similar levels of fitness.
A Final Note of Caution
A training plan is only as intelligent as the person using it. I encourage you to train smart. Check with a physician if you have physical concerns or injuries. Listen to your body. Sometimes we need more time off. Remember that you are what you eat. Very few training plans succeed on a high saturated fat, high refined sugar diet. Stay well–hydrated.
Adventure racers are notorious for becoming dehydrated. Always have water available for drinking when you train. Only begin speedwork when you have established an endurance base. Avoid doing speed or hill workouts more than once per week. Sleep a minimum of eight hours every night. Train with the team you'll race with. Enjoy your training. Laugh a lot.
Next month we'll take a look at the adventure races scheduled for 2002 around the Midwest.
Juli Lynch has been adventure racing since 1995 and has competed
in international races such as the Raid Gauloises and the Eco–Challenge. She is contributing author to The Complete Guide to Adventure Racing (Mann & Schaad, 2001). She is a member of Team Rajalta Rajalle, winners of the 2001 Watertown Challenge, MidAmerica Xtreme and Pathfinder Challenge. She can be reached at wldrnss4me@gdinet.com.
ADVENTURE RACING 10-WEEK TRAINING PLAN
(1) 1 1 eR 2 eB 1 eR, 1 ubs 2 eB, 1 ubs
2 2 eB 1 eR 2 eB 1 spR
3 1 eP 2 eP R&R 2 eB, 1 ubs
4 R&R R&R 1 stR 2 eR
5 1 eR 1 eB, tB 2 eP 1 stB
6 3 eH 3 eH, 1 eP 3 eH, 2 eP, tP 3 eH, 2 eP, tP
7 R&R R&R R&R R&R
(2) 1 1 eR 2 eB 1 eB, 1 ubs 2 eR, 1 ubs
2 2 eB 1 eR 2 eR 1 spB
3 1 eP 2 eP R&R 2 eR, 1 ubs
4 R&R R&R 1 stB 2 eB
5 1 eR 1 eB, tB 2 eP 1 stR
6 3 eH 3 eH, 1 eP 3 eH, 2 eB, tB 3 eH, 2 eP, tP
7 R&R R&R R&R R&R
(3) 1 1 eR 2 eB 1 eR, 1 ubs 2 eB, 1 ubs
2 2 eB 1 eR 2 eB 1 spR
3 1 eP 2 eP R&R 2 eB, 1 ubs
4 R&R R&R 1 stR 2 eR
5 1 eR 1 eB, tB 2 eB 1 stB
6 3 eH 3 eH, 1 tC 3 eH, 2 eP, tP 3 eH, 2 eP, tP
7 R&R R&R R&R R&R
(4) 1 1 eR 2 eB 1 eB, 1 ubs 2 eR, 1 ubs
2 2 eB 1 eR 2 eR 1 spB
3 1 eP 2 eP R&R 2 eR, 1 ubs
4 R&R R&R 1 stB 2 eB
5 1 eR 1 eB, tB 2 eR 1 stR
6 3 eH 3 eH, 1 tP 3 eH, 2 eP, tP 3 eH, 2 eP, tP
7 R&R R&R R&R R&R
(5) 1 1 eR 1 eB, 1 stB 1 eR, 1 ubs 2 eB, 1 ubs
2 1 eB, 1 stB 1 eR 1 spB, 1 eP 1 spR
3 1 eP 1 eP, 1 spP R&R 2 eB, 1 ubs
4 R&R R&R 1 stR 2 eR
5 1 eR 1 eB, tB 2 eB 1 stB
6 3 eH 3 eH, 1 tC 3 eH, 2 eP, tP 3 eH, 1 eR, 1 eP
7 R&R R&R R&R R&R
(6) 1 1 eR 1 eB, 1 stB 1 eB, 1 ubs 2 eR, 1 ubs
2 1 eB, 1 stB 1 eR 1 spR, 1 eP 1 spB
3 1 eP 1 eP, 1 spP R&R 2 eR, 1 ubs
4 R&R R&R 1 stB 2 eB
5 1 eR 1 eB, tB 2 eR 1 stR
6 2 eH, 1 eP 3 eH, 1 tC 3 eH, 2 eP, tP 3 eH, 1 eR, 1 eP
7 R&R R&R R&R R&R
(7) 1 1 eR 1 eB, 1 stB 1 eR, 1 ubs 2 eB, 1 spP
2 1 eB, 1 stB 1 eR 1 spB, 1 eP 1 spR
3 1 eP 1 eP, 1 spP R&R 2 eB, 1 ubs
4 R&R R&R 1 stR 2 eR
5 1 eR 1 eB, stB 2 eB 1 stB
6 2 eH, 1 eP 3 eH, 1 tC 3 eH, 2 eP, 1 tC 3 eH, 1 eR, 1 eP
7
(8) 1 1 eR 1 eB, 1 stB 1 eB, 1 spP 2 eR, 1 spP
2 1 eB, 1 stB 1 eR 1 spR, 1 eP 1 spB
3 1 eP 1 eP, 1 spP R&R 1 eR, 1 ubs
4 R&R R&R 1 stB 2 eB
5 R&R R&R R&R R&R
6 2 eH, 1 eP, 1 eB 3 eH, 1 eP, 1 eB 3 eH, 2 eP, 2 eB 3 eH, 2 eR, 2 eP
7 R&R R&R R&R R&R
(9) 1 1 eR 1 eB, 1 stB 1 eR, 1 spP 2 eB, 1 spP
2 1 eB, 1 stB 1 eR 1 spB, 1 eR 1 spR
3 1 eP 1 eP, 1 spP R&R 1 eB, 1 ubs
4 R&R R&R 1 stR 2 eR
5 1 eR 1 eB, stB 2 eB 1 stB
6 2 eH, 1 eP 3 eH, 1 tC 3 eH, 2 eP, 1 tC 3 eH, 1 eR, 1 eP
7
(10) 1 1 eR 1 eB 1 eR 2 eB
2 1 eB 1 eR 1 eP 1 eR
3 1 eP 1 eP 1 eB 1 eP
4 R&R R&R R&R R&R
5 30 min. eH no pack 30 min. eH 30 min. eH 30 min. eH
6 RACE DAY RACE DAY RACE DAY RACE DAY
7 R&R R&R R&R R&R
| |
