Adventure race training involves setting goals, assessing fitness levels, and building a strong aerobic base. Training should also focus on strength and navigation skills, with the second phase including mimicking race conditions. Navigation skills are crucial, and the week before the race should involve light training and proper nutrition.
Training for an adventure race begins with defining a goal, knowing your current fitness levels, and assessing your strengths and weaknesses. With that information, runners can plan an adventure racing training schedule based on how much time there is before the race and how much time is available each day to train. The first phase of adventure racing training should be devoted to building a good cardiovascular foundation. As the race approaches, runners should increase speed and intensity, mimicking the conditions that will be in place during the race, such as training at night and incorporating hills into training. Developing superior navigation skills is also crucial to completing a successful adventure career.
Adventure racing generally combines endurance racing in two or more disciplines with orienteering or sailing. Cross-country running, mountain biking, kayaking, swimming, or horseback riding are common endurance activities during adventure runs, but other activities may be involved. Races can last anywhere from two to 24 hours or more.
Due to the strenuous and varied nature of the activities, a strong aerobic base is necessary before training begins. Training should also incorporate strength and navigation skills. Typical training schedules last 3-6 months prior to the race event, depending on the difficulty level of the race.
The first phase of adventure running training typically lasts 2-5 months and focuses on building stamina and working on weak areas. Training generally addresses each event in proportion to its duration during the actual event. The exception would be addressing weak areas. For example, if a runner is a strong runner but a weak swimmer, then more time should be spent swimming than running to reach proficiency.
The second phase of training usually begins approximately 6 weeks before the adventure racing event. During this period, runners need to build speed, stamina, and make sure they train by mimicking the conditions they will face during the race. Runners may need to train at night, add hills, train when fatigued or cold, and train while wearing a heavy pack. If the runner will be wearing new gear during the race, this is the time to force it.
The development of navigation or orienteering skills is very important during adventure racing training. The fittest runner or team does not necessarily win the race; usually the winner is the one with the best navigation skills. Fitness doesn’t matter if the runner doesn’t know where he’s going.
The week before the race, training is cut back and very light to allow the body to refuel and build strength for the event. The day before the adventure race, the runner should eat a well-balanced meal, stay hydrated, and get a good night’s sleep. Once race day arrives, the runner should relax and enjoy the adventure racing experience.
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