JPFreek - Index

JPFreek - magazine - Index

Running is as good as starting point as any, but “running” can
mean many things in the context of an adventure race, so match
your training to the terrain you expect to encounter. A running
section might begin on a manicured trail, and then quickly
disappear into a swamp or scree field. Most adventure races
involve as much “trekking” as running and these utilize different
muscles with less than expected crossover. A fast half-marathon
pace is a good foundation, but will be of little value when the
race involves scrambling up a steep mountain slope. For a race
with elevation gain, be sure to incorporate fast-packing up hills
(or stadium stairs if no mountains are nearby).
One should also begin training with pack weight. Too much of
this will not do your back any favors - the object is to condition
your body to a little extra weight, not to compress your spine.
Short trail runs with 10-15 pounds, preferably with the gear you
plan to carry in the race should suffice. Long treks with pack
weight should be done sparingly, but they are necessary, and not
just for the purpose of conditioning. Racing with a pack, and its
concomitant weight, will affect pressure points on the body. For
example, the shoulder straps will chafe the skin to the point of
bleeding if the race is long enough -- it is better to discover the
virtue Body Glide before a race, not during one. You should also
pay attention to ease of access to your essential kit. For every
minute gained through fast running via dedicated training, you
can lose twice that in slow transitions and/or an inordinate
number of stops to remove your pack to dig for something that
should have been accessible on the fly.
Last, ditch your road running shoes for a pair of trail runners
that is lightweight, breathable, shock absorbent and grips
slippery and uneven surfaces.
Kayak/Canoe
Many adventure racers neglect kayak/canoe training relative to
the time spent on running and biking, and this presents the best
opportunity for AR rookies looking to cut the competition’s lead
early in the game.
Kayaking is akin to swimming in that both are technique
oriented sports. Form and finesse will beat power over long
distances, so focus on efficiency and stroke mechanics as
opposed to cadence. While a comprehensive kayak “how to”
would require its own article, one should begin with the premise
that proper technique involves rotation of the hips, torso and
shoulders to incorporate the larger muscle groups into the
motion. You should feel the burn in your lats & abs, not your
triceps. If any of adventure racing’s athletic disciplines can benefit
from formal coaching, it is kayaking. If you can find a highly
skilled paddler (preferably an ICF K1 sprinter or marathoner) in
your area, it is well worth the money to hire out a few lessons.
Unlike running and biking, your hands are not free while
paddling, thus it is important to address efficient access to
hydration and nutrition. Stopping to drift aimlessly in the water
while eating a sandwich is a quick way to lose all the time you
gained while moving. For a three to four hour kayak section, you
should have a hydration bladder (Camelbak or similar) with a
drink tube filled with water, electrolytes and some form of
powdered nutrition (e.g., Hammer’s Sustained Energy or similar).
One of my longer paddling sections was an 80-mile kayak across
Ha Long Bay off the coast of northern Vietnam. We expected to
be out there for 12+ hours, so each of us had several bladders
filled with fresh water, and kept the powdered mixes in
waterproof containers until we needed them.
Raid World Championship 2005 - France