Congratulations! You are considering undertaking an adventure race - the 20 - 30 km distances are very achievable and we’ll be here on your training journey to support you every step of the way. Remember to check out our website for handy training blogs and videos to assist you further. This training plan will give you a great structure to start your training and just remember YOU CAN DO THIS!

Weeks 1 to 4 are aimed at establishing a solid base of fitness. From week 5 to race day we get very specific and distances come into play. Follow the pace and intensity guidelines. Not every session has to be a record setter! The intensities are there for a reason, so do your best to follow them!

The first 4 weeks of bike sessions can be done on the road or on a turbo trainer. Where possible choose these options over a spinning class. After that sessions should be completed on your own bike on the road.

From week 5 on running on trails is advised where possible. Your bike rides should include some tough hills.

Use a traning diary. Note your distances and times. How you feel it went. This is useful for later on when you look back to track your progression.

It is a good idea to undertake ‘brick’ sessions - this means doing two or more disciplines in the one training session for example, a cycle followed by a run with little or no rest in-between.

During your weekend or ‘brick’ session it is a good idea to get your nutrition right for the race. Drinking a mix of lucozade sport and water on the bike will keep your carb stores topped up. I find this is one of the easiest ways to get fuel on while also hydrating. Other high carb foods that can keep you fueled are jelly babies, energy gels, shot blocks and many, many more! What is important is that you don’t just use them during the race. Some may not agree with you, some are hard to eat / swallow so it is therefore important to try these things while training and not when racing!

GENERAL TIPS

Where possible try to run on trails.

Where possible join a bunch of like-minded people and train with them!

When cycling try and pick a route that has hills and rolling roads.

You don’t need to have kayak experience to complete the race and there are no specific days for kayak training in the plan, but if you can get in a few lessons over the course of the 12 weeks it will help you to be a little more familiar when you get into the boat.

Workouts do not have to be done on the set days. The plan can be adjusted to suit your work schedule, other commitments etc. If 2 days are completed in succession, take 24 hrs rest before the 3rd.

Training plans are based on various levels of intensity or pace. i.e how hard you are pushing yourself during the session.
EASY PACE You should be able to hold a conversation while exercising.
MODERATE PACE Breathing a bit heavier so continuous conversation is harder but still possible. 1 to 2 sentences at a time.
MODERATE HARD Breathing is heavy, only able to speak a couple of words.
HARD Breathing very hard, limited or zero chat!!

HEART RATE ZONES
Easy Pace: Zone 1-2
Moderate Pace: Zone 2 - 3
Moderate Hard: Zone 3 - 4
Hard: Zone 4 -5