Be Ready For Anything, Seriously Anything!
Adventure Racing is one of the toughest ways to test your level of fitness.
It’s not just the challenges that are laid out on the course that makes Adventure Racing tough.
It’s the challenge of dealing with the “Great Unknown”.
There are Adventure Racing events such as The Death Race where participants are not informed of what they are supposed to do.
With races such as these, you need to be ready for anything!
Here are 4 great tips to improve your Adventure Racing and to overcome the great unknown:
1. Tighten Up Your Diet
An Adventure Race can last for hours. This is a test of endurance, conditioning, strength and agility.
In order to complete the race, you must train to be efficient in your movement and management of calories.
Your preparation should start months earlier by tightening up your diet:
- Remove all processed food from your diet
- Switch to 100% organic or natural whole food
- Eat a lot of green leafy vegetables
- Make sure you hit your daily baseline macros
- Eat small frequent meals throughout the day
2. Customise Your Training
An Adventure Race may require you to run, climb, bike, trek, crawl, push, pull and navigate your body through treacherous and uneven terrain.
Without knowing what your course will be like, it would be difficult to simulate conditions in the gym.
The best approach would be to customise your training in order to anticipate the difficulties of the course.
A few examples would be as follows:
- Focus on improving recovery time. HIIT is a good way of achieving this because of its ability to enhance your VO2 max.
- Use unilateral exercises in the gym:
- Single Leg Deadlifts
- One Arm Dumbbell Rows
- Turkish Get Ups
- Kettlebell Windmill
- Include bodyweight complexes such as:
- Farmer’s Walk
- Spider Crawls
- Decline Push Ups
- Crab Walk
- Pull Ups
3. Work On Your Distance Runs
Long distance runs train your body to be efficient with your glycogen supply and calorie stores.
Set aside 1 day a week for an 8 to 10km run. You can make it more challenging by strapping on a loaded 15kg back pack.
When running on a treadmill, you can offset the controlled conditions by carrying a 25kg back pack.
4. Focus On The Details
What are the 2 primary reasons why many adventurers fail to complete the race?
- Over-strained forearms
- Severe cramping of the calves
The forearms and calves are small muscles that are easily overlooked by adventure racers.
These are high endurance muscles that will give out on you if you don’t train properly.
Train your forearms and calves 3 days a week using a high volume and high rep program.
Here are exercises you can add in your program:
- Dead Hang – Hang on a pull up bar as long as you can.
- Grip Holds – Grab the center of a loaded barbell, lift it and hold it for as long as you can.
- Shin Raises – Sit on the floor, extend one leg and attach a low pulley cable on your foot. Flex the ankle and pull the weight toward you. Do as many reps as possible.
An Adventure Race could be the race of your lifetime. Start preparing for it earlier and give more thought to your training.
With a smarter approach, you could be setting new records for yourself every year!