Adventure X-Stream 12 Hour Race Training Plan - Beginner

Average Weekly Training Hours 07:32
Training Load By Week
Average Weekly Training Hours 07:32
Training Load By Week

Adventure Xstream 12 Hour Training Programs

Beginner to Intermediate



This training program consists of several main elements. The first is a detail description of how to train for, race and finish Adventure Xstream 12 Hour adventure races. This description helps first time up to intermediate 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.

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.

Sample Day 1
1:15:00
20mi

WU: Ride easy for 5 minutes. Progress to easy/moderate riding for 15 min. Then easy for 5 min.
MS: Ride 30 minutes steady, no stopping, smartly paced, max effort for 30 minutes. This must be a steady, max, paced effort. Best done on a long steady climb, OR a flat road without stops, or on the trainer. Rolling terrain is OK, just be sure to keep the effort high on those down hills. Record your average HR for the last 20 minutes of the 30 minute test. Enter this average HR value in the HR Training zone calculator on this site. This will set your HR zones for future training.
CD: Ride home easy.

Sample Day 2
0:30:00
3mi

Very, very, easy run with 1 min. fast walk intervals every 3-4 minutes. Or day off.

Sample Day 3
1:00:00
15mi
Recovery spin

Very easy recovery spin on a flat course. Best on road bike. Small chain ring only. Keep HR in Z1 or low Z2.

Sample Day 4
1:15:00
5mi

WU: Run easy for 5 minutes with walking intervals. Progress to easy/moderate running with walk intevals for 10 min. Then easy for 2-3 min. The goal is to be warm, but not fatigued. Use lots of walkking if necessary. You need to be fresh of this.
MS: Run 30 minutes steady, no stopping, smartly paced, max effort for 30 minutes. This must be a steady, max, paced effort. Best done on a flat to rolling course, the track, or on the tred mill. Be smart about your pacing! Try to be steady throughout. Recorde your average HR for the last 20 minutes of the 30 minute test. Enter this average HR value in the HR Training zone calculator on this site. This will set your HR zones for future training.
CD: Ride home easy.

Sample Day 6
1:00:00
15mi
Recovery spin

Very easy recovery spin on a flat course. Best on road bike. Small chain ring only. Keep HR in Z1 or low Z2.

Sample Day 7
0:40:00
3.5mi

Very, very, easy run with 1 min. fast walk intervals every 3-4 minutes. Keep HR in Z1 or low Z2.

Sample Day 7
1:00:00

If there is a ropes section in your goal event, consider taking a class to learn the required rope skills and then practice 1-2 times per month.