Adventure X-Stream 24 Hour Training Program
This training program consists of several main elements. The first is a detail description of how to train for, race and finish 24 hour Adventure X_Stream adventure races. This description helps first time 24 hour racers up to intermediate adventure racing athletes understand training and racing principles and concepts. Because this is a 24 hour race, some shorter adventure racing or other ultra distance racing experience is strongly recommended. 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.
The second part of the program is a weekly schedule of specific workouts detailing each day’s training. Because there are a wide variety of athlete’s, much latitude and flexibility is designed into the program. 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 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.
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.).