Keith McCaffrey's (Try2bFit) Adventure Training Plan

Commentary and General Notes:

INTRODUCTION:
This training plan is designed for an adventure race of 9-12 hours. The distances involved in such a race might be approximately 10-15 miles of trekking, 23-30 miles of biking, 7-10 miles of paddling, and other challenges. Understand that these distances are seldom run on flat asphalt roads. The terrain is usually hilly with dense vegetation, depending on the route chosen. As with training for any event, the best training is always SPECIFIC to the event being conducted (Specificity of Training). The first thing you should do when developing your training plan is to study the event you are training for. What are the disciplines (kayaking, canoeing, running) and the distances? Then, evaluate your individual and your team’s strengths and weaknesses. Maybe you have never been in a canoe, but if the other members of your team have extensive experience, then you can concentrate on other disciplines. That being said, NEVER ignore any discipline in training. Train for all the events, but concentrate on team weaknesses.

PROGRESSION:
After evaluating your strengths and weaknesses you need to determine your starting points. Someone looking to complete a 9-12 hour event should not be a stranger to any of the disciplines or to distance races. If you are new to biking, running, or distance events in general you should consider completing a shorter event first. The duration of training for an experienced racer who stays in good condition would be about 3 months. If you have completed a shorter event and are looking to complete your first 9-12 hour event you should allow 3-6 months to train. In all disciplines start slowly and build up.

RUNNING:
Running is the best exercise for overall physical fitness, weight loss, and stamina. Depending on where you are starting you should always include a good dose (15-30 miles per week) of general running. You can do this individually and you do not need to have your whole team together although running as a group can be more enjoyable. You should build up to long runs of about 13 miles. Try entering half marathon races as part of your training. Also try to find places to run that are off road, trail runs. Much of adventure race trekking is in the woods. Each week you should do three types of runs. (See attached sample plan) A tempo run (T), a run just 15- 30 sec per mile slower than you would do if you were racing, intervals (I), and distance runs (D). Distance runs are done at a comfortable pace and are designed to build your stamina, strength, and endurance. Interval runs are speed runs of short distances ¼ mile to a 1 mile with rest intervals between them. You will also see an (E) on the schedule the week before the race. This is just a short (3-4 miles), very comfortable recovery run or runs just to keep you loose.

BIKING:
The biking on adventure races is difficult. It is true mountain biking. Most of your training for an adventure race should be on a mountain bike on mountain bike trails. Weekends are probably the best for this training but you should start with some 5-10 mile trail rides and build up to 30 mile rides. Weekly mileage should be between 25-50 miles.

CANOE/KAYAKING:
Don’t neglect this discipline. Not only is it a totally different set of skills and muscle groups, but you don’t want to get to the event thinking I know how to kayak only to find out it will be in canoes. One team trained to put three people in one kayak. At the last minute one team member had to cancel and was replaced by a much heavier person. Their kayak nearly sank. Get out on the water…in kayaks and in canoes. Try different boats and positions. You need to get out at least once a week.

TEAM TRAINING:
Since adventure races are team events you need to include team training in your training plan. This goes back to specificity of training. This also gives you a chance to work on multiple disciplines on one training day. Your team can meet at a boat launch and do a 4 mile paddle to the other side of a river, get out of the canoe and go for a run, then paddle back and perhaps go for a bike ride. Navigation should always be included in this type of training.

REST DAYS:
On the attached sample schedule you will see REST Days. Take advantage of these. Training for an adventure race is very demanding. You will in part recover certain parts of your body by the simple nature of cross training. That means that most days you will be doing something different than the day before. However, your entire body still needs rest. Rest is OFTEN neglected by adventure racers and long distance competitors…under the theory of “more is better”. That is seldom true. Train smarter, not harder. No matter what your schedule calls for don’t train if you have pain in a body part, or if you just feel overly fatigued then take the day off, or go easier or shorter than you had planned.

WEIGHT TRAINING:
Weight training should also be a part of ANY balanced training plan, but it is especially important for adventure racing. You may have to carry (or help carry) your teams canoe or kayak. Upper body strength is important in paddling. Adventure races also often have ropes courses or crossing water obstacles. Upper body strength is important for these challenges. Your weight training program should concentrate on the upper body. You should include weight training in your schedule 2-3 times per week. (Ideally)

NUTRITION / HYDRATION:
For an event of this duration nutrition will play a crucial role. You could be well trained in each discipline and prepared to go for 8-9 hours, but if you don’t plan to have enough food and liquids you won’t make it. Plan for the weather. Take extra fluids in warmer weather. Drink early and be well hydrated before you even start the race. Bring plenty of high energy foods and snacks with you. It is better to have too much than too little.

STRETCHING / INJURY PREVENTION:
Nothing will derail your training for an adventure race as quickly as an injury. You must progress GRADUALLY. Listen to your body. As stated before never train in pain and when tired, ease back. Only do multiple event team training when you have established a good base in all the disciplines. Make stretching a regular part of your training day. Some days on the sample plan only call for weights. So it’s not a TRUE rest day, but if you are fatigued you can do low weight, high repetition, AND really take time to stretch and “pamper” your body.

A WORD ABOUT THE SAMPLE PLAN ATTACHED:
The attached sample plan is the Ideal and can be considered “aggressive”. Few people will have the flexibility to put that much time and that many days into your training. Do what you can. As an example, the plan sometimes calls for an hour on canoeing in mid week. That may be OK if you own your own canoe and live on the water. If not, you may be better served by spending an hour with a map and compass, if you can fit it in.