Does the idea of crawling through mud, navigating obstacles or running through the wilderness sound like your idea of fun? Then adventure racing could be for you.
Part The Amazing Race, part obstacle course, adventure racing has been gaining momentum in recent years. From the world renowned Tough Mudder to Spartan Race and lesser known routes, here’s our guide on how to prepare for adventure racing.
MENTAL AND PHYSICAL CHALLENGE
Australia is blessed with a raft of different adventure challenges and obstacle races, where you can truly test your mental and physical fortitude (not to mention, stamina). Requiring strong navigational skills, peak physical conditioning and team work, adventure races are brilliant for mental stimulation and a great distraction from life’s daily grind.
WHAT ABOUT BEGINNERS?
Start off with a race which is team-based, such as Tough Mudder, where you can build a team with similarly skilled participants. Another great entry point is Adventure Race Australia who are set up for beginners (navigational experience not required), all the way through to experienced racers looking for a hardcore challenge. Their course includes mountain biking and trekking. Plus, a choice of adventure legs with awesome challenges like canyoning, kayaking, abseiling and even archery.
HOW DO I TRAIN FOR IT?
Like any outdoor event, training will include a balance of the strength and functional training you complete inside the gym, which will be complemented by the specific disciplines featured in the race – kayaking, cycling, mountain climbing or endurance running – whichever the course may be.
Again, this training wants to be centred and structured around the movements and energy systems (e.g. endurance training) that you will draw on to get you through the race. I personally recommend seeking out a trainer who has personal and professional experience in this particular field.
HERE’S AN EXAMPLE CONDITIONING PLAN TO GET YOU RACE READY:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Week 1-2 | Resistance Push/Pull Weight Training & Stretch
|
Active recovery & stretch/foam roll | Outdoor Circuit (5 min warm up & cool down & stretch)
60 secs x 5 exercises @ 5 rounds in total (jog, bear crawl, jog, dynamic/band chin ups, jog)
|
Active recovery & stretch/foam roll | Resistance Leg & Core Weight Training & Stretch | Rest | Easy Jog/Cycle (20min) |
| Week 3-4 | Resistance Push/Pull Weight Training & Stretch
|
Active recovery & stretch/foam roll | Outdoor Circuit (5 min warm up & cool down & stretch)
60 secs x 5 exercises @ 5 rounds in total (jog, climb cargo net, jog, jump squats into eccentric (lowering slowly) chin ups, jog)
|
Active recovery & stretch/foam roll | Resistance Leg & Core Weight Training & Stretch | Rest | Easy Jog/Cycle (30min) |
| Week 5-7 | Resistance Push/Pull Weight Training & Stretch
|
Active recovery & stretch/foam roll | Outdoor Circuit (5 min warm up & cool down & stretch)
75 secs x 5 exercises @ 5 rounds in total (jog, bear crawl, jog, dynamic/band chin ups, jog)
|
Active recovery & stretch/foam roll | Resistance Leg & Core Weight Training & Stretch | Rest | Easy Jog/Cycle (30min) |
| Week 7 | Resistance Push/Pull Weight Training & Stretch
|
Active recovery & stretch/foam roll | Outdoor Circuit (5 min warm up & cool down & stretch)
75 secs x 5 exercises @ 5 rounds in total (jog, climb cargo net, jog, jump squats into eccentric (lowering slowly) chin ups, jog)
|
Active recovery & stretch/foam roll | Resistance Leg & Core Weight Training & Stretch | Rest | Easy Jog/Cycle (45min) |
| Week 8 | Resistance Push/Pull Weight Training & Stretch
|
Outdoor Circuit (5 min warm up & cool down & stretch)
30 secs x 5 exercises @ 5 rounds in total (jog, climb cargo net, jog, jump squats into eccentric (lowering slowly) chin ups, jog)
|
Active recovery & stretch/foam roll | Active recovery & stretch/foam roll | Active recovery & stretch/foam roll | Rest | Event |
WHICH ADVENTURE RACE WILL YOU ENTER?
