Adventure Race Base Training Program

Average Weekly Training Hours 10:26
Training Load By Week
Average Weekly Training Hours 10:26
Training Load By Week

This program is designed for intermediate to beginner adventure athletes. One should have some solid athletic experience prior to beginning this program. The program contains 12 weeks of detailed daily workouts presented in an on line calendar format. Additionally, athletes will have the use of an on line training log tool to assist in tracking their training progress. The objective of the plan is to build a solid aerobic base in the three most common disciplines in adventure racing (run/hike, bike, and paddle). Also, because skill is a critical factor for AR performance, there is much direction toward building skills and training to reinforce skills. Numerous helpful documents attachments are included that assist with training & racing skills, strategies, and tactics. The weekly training volume calls for 8 hours on the low end and 13 hours on the high end. Most weeks call for 10 hours of training. While athletes are encouraged to adjusted the volume up or down slightly according to their experience, this plan is appropriate only for those athletes who have experience training regularly at levels of at least 6-8 hours per week or more at some point in the past. For athletes coming off a winter break, one should have 4 to 6 weeks of easy training at volumes of 6-8 hours per week immediately prior to beginning this program. The last workout in this program should be completed two to three weeks prior to an important race or substitute a training race for the last workout in this program. The next step after the base building phase is either to taper for an early season race or do an 8-12 week intensity program. While this program can be repeated to continue high levels of fitness, look for other Adventure Race Training Programs available on line as the season progresses. All athletes should consult their doctor for approval before participating in this or any exercise regime, training program, or athletic event. Athletes should consult a professional coach or personal trainer for assistance on elements, terms, exercises, etc. of the plan with which they are unfamiliar.

Sample Day 2
0:45:00
Basic Adventure Racing Strength

Basic Adventure Racing Strength: Consult a personal trainer to learn proper strength training form and technique. Also, consider purchasing Endurofit’s The Next Level Strength Training DVD available at Training Peaks.com. Follow the Endurofit program by doing Endurofit workouts in place of the strength workouts in your Adventure Race Training Plan. Keep Strength workouts to 45 – 60 minutes total.

Strength Workout. For the main set, 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.

Warm up:
1. Five minutes of light spinning, walking or jogging.
2. Do 2-3 sets of 15 repetitions of a mix of step-ups, lunges and squats (body weight only) to complete your warm up.

Main Set
3. Pick one of the following: dead lift, squat, lunges or step ups.
4. Calf Raises.
5. Pick one or do 1 set of each: Standing 1 arm cable row, seated row, or lat pull down.
6. Pick one or do 1 set of each: 1 arm cable press, dumb bell chest press, or push ups.
7. Core/Stability work (low back strength, trunk rotation, obliques, abs).

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
Daily Run, Walk, Stair Machine, Elliptical

Run at a steady moderate to easy pace (marathon pace, 10K pace plus 1-2 minutes per mile, Heart Rate in zone 2). Add walk intervals of 1 minute every 3 to 9 minutes. When running, run with easy, efficient form. When walking, walk quickly. Focus on smooth efficient pace and good leg turn over. Drills and intervals may be added to this workout. Can substitute Stair Machine or Elliptical Trainer. Wear your race back pack if possible.

Sample Day 4
1:00:00
Daily Ride

Endurance Miles, Daily rides: Mostly easy to moderate pace. HR in zone 2. Wear your back pack. This ride may include drills.

Sample Day 4
0:45:00
Basic Adventure Racing Strength

Basic Adventure Racing Strength: Consult a personal trainer to learn proper strength training form and technique. Also, consider purchasing Endurofit’s The Next Level Strength Training DVD available at Training Peaks.com. Follow the Endurofit program by doing Endurofit workouts in place of the strength workouts in your Adventure Race Training Plan. Keep Strength workouts to 45 – 60 minutes total.

Strength Workout. For the main set, 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.

Warm up:
1. Five minutes of light spinning, walking or jogging.
2. Do 2-3 sets of 15 repetitions of a mix of step-ups, lunges and squats (body weight only) to complete your warm up.

Main Set
3. Pick one of the following: dead lift, squat, lunges or step ups.
4. Calf Raises.
5. Pick one or do 1 set of each: Standing 1 arm cable row, seated row, or lat pull down.
6. Pick one or do 1 set of each: 1 arm cable press, dumb bell chest press, or push ups.
7. Core/Stability work (low back strength, trunk rotation, obliques, abs).

Sample Day 5
1:00:00
Daily Run, Walk, Stair Machine, Elliptical

Run at a steady moderate to easy pace (marathon pace, 10K pace plus 1-2 minutes per mile, Heart Rate in zone 2). Add walk intervals of 1 minute every 3 to 9 minutes. When running, run with easy, efficient form. When walking, walk quickly. Focus on smooth efficient pace and good leg turn over. Drills and intervals may be added to this workout. Can substitute Stair Machine or Elliptical Trainer. Wear your race back pack if possible.

Sample Day 6
2:00:00
Long Ride

Generally weekend rides of 2 – 6 hours. It’s critical to start at an easy pace. Always try to hold something in reserve. Try to finish strong. This ride may include intervals, and or drills depending on experience level. Wear your race pack with all you mandatory gear. Practice eating and hydrating while riding.