Expedition Length Adventure Race Base Training

Average Weekly Training Hours 13:03
Training Load By Week
Average Weekly Training Hours 13:03
Training Load By Week

This training program includes detailed daily workouts for the 12 week training period (actually, there is a bonus week - so you get 13 weeks of workouts). You can begin this program at any time. Additionally, there are document attachments with detailed training and racing information covering skills, strategies and tactics. Lastly, in addition to the web base delivery of this plan, athlete will have access to the web based log tool to track training progress. This is a comprehensive training system that will help prepare you for an expedition length adventure race. This is an advanced program. While some details are specific to preparation for expedition length races, this program is appropriate for advance athletes seeking to build base fitness, experience and skill for Adventure Racing in general. Athletes should have several years of consistent training and racing (ultra endurance, cycling, triathlon or AR). They should be familiar with base training concepts. This program is appropriate for athletes who are in good physical condition and have been participating regularly in physical exercise. All athletes should consult their doctor for approval before participating in any exercise regime, training program or event. Athletes should consult an 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

ARSRGTH: 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 reps in each sets. If new to weights, ease into it and hire 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. Legs: dead lift, squat, lunges or step ups (pick one).
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

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

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 3
0:15:00

Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.

Sample Day 4
0:45:00

ARSRGTH: 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 reps durign each set. If new to weights, ease into it and hire 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. Legs: dead lift, squat, lunges or step ups (pick one).
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 4
1:00:00

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

Sample Day 5
0:45:00

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!