Today we would like to welcome another guest blogger who will (hopefully) be a regular!! I like to call her my “hard core” friend Danielle who is the definition of fitness. She hasn’t had kids yet, so you can stop hating her… but she’s so awesome and has experience in races of all distances competing in a 50k (and her boyfriend just completed his 2nd Ultramarathon!! She was the crew chief so she has a lot of insight on his training and more.), Triathlons (which she will be posting on soon) and even Ironman triathlons (told you she was awesome).
So without further ado – here is Danielle’s post on Training for Adventure Racing
|Photo from the Spartan Adventure race website|
On April 30th I will be doing the Spartan race. I have competed in everything from 5k’s to a 50k but have never done an adventure race before! I’ve consulted with my teammates who are more experienced with Adventure Racing to figure out what I have gotten myself into.
From what I have gathered most adventure races include some or all of the following:
- climbing over obstacles
- monkey bars
- jumping through ropes
For the average recreational runner you probably have the cardiovascular fitness level required to complete an adventure race. Most race formats are done as a team, so there is a good chance that you will spend some time waiting for your teammates. What you might lack however, is the total body strength required. Here are some areas to work on and exercises that I would recommend:
- Lat Pulldowns: Start with a weight that you can do 8-10 times. Do three sets. Build to 12-15 reps for 3 sets
- Assisted Pullups: Set the weight for the amount of assistance that you want (If you weigh 140 pounds and set the machine on 100 you will be pulling up 40 pounds) Try to use the least amount of assistance possible for as many reps as possible. Continue to work on decreasing the amount of assistance that you need and increase your reps
- Pushups: If you cannot complete regular push-ups, that should be your goal. If you are already able to do pushups work on doing 25 without stopping.
- Plank: Holding the Plank pose is a must for a strong core. Having a strong core is important in running and will help you prevent back pain and maintain good posture. Try to hold it for 30 seconds. Build up to 1 minute non-stop. Try to do this 3 times a day.
By creating a well-balanced strength routine in addition to your running schedule, you should be totally prepared to enter the world of adventure racing! Most races are non-competitive in nature and I hear that the after-parties are tons of fun! Good luck and hope to see you out there!