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 swiming 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 exeperience level. Always cool down 5 minutes with a varity of easy strokes. For rowing machine, try for a steady, easy to moderate 30-60 minutes (whatever your mind and body can handle).
If time and experience allows, add another strength training session here.
On your feet! Adventure racing is won or lost on the trekking legs. This is a base workout. If you are a runner, run at easy to moderate pace for 1 hour. Add power hiking up hill intervals if terrain is available - at this point, don't run up hill - just learn to hike fast. If you are a walker and want to learn to run, walk for 30 - 60 minutes add 3 minutes of light jogging every 7 minutes. This means 3 of every 10 minutes will be spent jogging and the rest walking. Mix this up with 30 - 90 second intervals of up hill Power hiking if terrain is available. If you are a walker with no ambition to run, walk briskly and add up hill power hiking if terrian is availible. In general, this is an easy to moderate workout. The hard part should be the up hill power hiking. If you don't have hills, this can be done on a tread mill (8-12% incline). When walking, concentrate on walking very quickly. Try to get to the point where you can wal 3 - 4+ miles an hour on easy terrain. Alway where a camel back full of water to simulate race condition. Remember up hill strong, and walk (run) fast, quick - light on your feet on the flats and down hills.
1. Lunges (or Squats)
2. Step-ups (or leg press)
3. Calf raises
4. Seated Row (or lat pull down)
5. Dumb Bell Chest Press (or bench press, push ups)
6. Core/Stability work (low back strength, trunk rotation, obliques, abs).
Do 3 - 4 sets of 12 - 15 reps. Lift weight heavy enough to cause fatigue (failure) within desired number of sets. If new to weights, ease into it and high a personal trainer to ensure proper form.
After weights spin on rollers, stationary bike, or indoor trainer. Heart rate in 1 zone. Comfortably high rpm. Stretch after.
Endurance Ride mix of Zone one and Zone two.
Ride mountain, or road bike at easy pace. Ride with or without team. Practice eating and drinking while riding. Practice towing if riding with team. Pratice using map. Ride with pack containing water and manditory gear. Keep effort easy to moderate. Focus on efficiency and improving weaknesses (i.e. down hill, climbing, eatting on bike, etc.).