Adventure X-Stream 12 hour race - Intermediate/advanced

Average Weekly Training Hours 09:39
Training Load By Week
Average Weekly Training Hours 09:39
Training Load By Week

Adventure Xstream 12 Hour Training Programs

Intermediate to Advanced

This training program consists of several main elements. The first is a detail description of how to train for, race and finish Adventure X-Stream 12 hour adventure races. This description helps intermediate to advanced adventure racing athletes understand training and racing principles and concepts. Guidelines for implementing the specific training schedule for individual experience levels and for rearranging daily workouts to meet individual athlete needs are provided in this section of the plan. This is a word document that can be down loaded, saved and printed. Much of this may seem very obvious to experienced athletes. However, it is amazing to see how many silly mistakes and bad habits affect performance of even the best teams and athletes.

The second part of the program is a weekly schedule of specific workouts detailing each day’s training. While there is some flexibility, this plan is for advance athletes!! You should have complete a base building phase including strength Training. You should be experience in training and racing. This is a web based tool and the daily, weekly and over all plan can be view on line with a username and password specific to each athlete. The workout schedule is easily printed by week or by month.

Additionally, the on line tool has exercise log capabilities. You will be able to keep track of your workouts, volume and progress as you prepare for the event. There are many reports and graphs that are also print friendly.

The intermediate/advanced program contains very difficult intervals. These intervals are intended to create a very specific physiological response that will allow experienced, well trained athletes to make gains in fitness performance specifically for an advanced performance. Proper recovery after hard workouts is critical. Athletes should not attempt to continue intervals of this intensity on and on going bases (training must cycle through phases).

The program was designed and written by Danny Suter who is a Certified Personal Trainer with the National Association of Sports Medicine, a USA cycling Expert Level Coach, and a USA Triathlon level I Coach. Danny has competed in hundreds of adventure races in solo and team categories. He has completed more a dozen international expedition length races including Raid Galouise, Eco Challenge, Southern Traverse and many more. Additionally, Danny has competed in numerous shorter AR events, triathlons, bike races, and has a long career in adventure sports from climbing to kayaking.

Sample Day 2
1:00:00
Paddling Fitness - basic preparation

Paddle (kayak or Canoe), Swim, or rowing Machine. Focus on smooth, steady, efficient form. If paddling, try for a steady, easy to moderate 30 - 60 minute paddle. If swimming, warm up 5 minutes with a variety of strokes and then do 10 sets of 100 meters of continuous swimming freestyle (work up to it if necessary). Rest 15-30 second between each 100. Eventually, work up to a 1000 meter continuous swim. Total swim workout should be between 30 - 60 minutes depending on experience level. Always cool down 5 minutes with a variety of easy strokes. For rowing machine, try for a steady, easy to moderate 30-60 minutes (whatever your mind and body can handle). If paddling, be sure to practice with you race paddle, other mandatory paddling gear and learn to eat and hydrate while paddling.

Sample Day 3
1:00:00
Paddle Short Intervals

Warm up 20 minutes with smooth, beautiful paddling technique. Do 1 - 2 minute intervals where you slow and steadily build the effort throughout. Maintain form. Try to pace smartly so that you last 1-2 minutes before failure (fatigue or deteriorating form). 2 - 5 mins of easy paddling between. Cool down.

Sample Day 3
1:00:00
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 4
1:30:00
Threshold, hill

BT: Hill threshhold. After warm-up ride 20-30 minutes up a steady grade in heart rate 4-5a zones. Stay seated. Smooth pedaling. 60-70 rpm.

Sample Day 4
0:20:00
Recovery

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

Sample Day 5
1:00:00
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 6
3:00:00
Moderate effort, seated

Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.