Training
Training for adventure racing is different for everyone and for each type and/or length of race. Once you’ve decided what type of Adventure Race you want to do, now it’s time to get to work and realistically figure out how much of your week you should devote to training.
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Below are some general guidlines and suggestions.
The average hours per week listed below are good guides for developing a training program for adventure racing.
| Race Type | Total Hrs | Biking | Running | Paddling | Other |
| Sprint | 5-10 | 2-4 | 2-4 | 1-2 | * |
| Weekender | 15-20 | 4-6 | 4-6 | 3-5 | * |
| Expedition | 20+ | 5-7 | 5-7 | 4-6 | * |
* Other = Cross training specific to personal preference or special skills needed for an event (inline skating, rappelling, ascending, glacier travel, etc…)
From The Complete Guide to Adventure Racing – Don Mann & Kara Schaad
Every training program should contain two essential elements: physical training and skill training. For both, it is best to try and simulate race situations in your program and train for each discipline to a race level equivalent.
Running/Trekking: Depending on the length of the race the amount of running you will actually do varies. In a sprint race you’ll have the opportunity to run more than you will in an expedition length race. A key to running / trekking is to be comfortable on your feet in different terrain and conditions. You should also train wearing a pack, since a pack creates unique fatigue and balance issues.
Biking: Biking in adventure racing encompasses all sorts of riding conditions from paved roads, nasty single track, bush whacking with your bike on your shoulder or crossing a raging river. Be comfortable in all conditions, and as with running, be comfortable with a heavy pack on your back while riding.
Paddling: Canoeing, kayaking and rafting are all commonly included in adventure races in all types of water, i.e. lakes, rivers and oceans. Each combination of craft and conditions creates a unique environment, so you should train for the worst you can find and what you might expect to see in your race.
Fixed Ropes: The ropes used in adventure racing will typically include fixed rope ascents, Tyrolian traverses and rappels. Being proficient in these skills is important, as you’ll typically be performing these disciplines after you’ve been racing for several hours or even at night or in unfavorable weather conditions.
Cross Training: Inline skating, scootering, climbing, etc. Cross training helps provide variety in your training program and can be important as some racing include some of these disciplines.
Special Skills: Let’s not forget about navigation, practicing transitions, and special tests (obstacle course, human ladder, etc.).
Tips: Other things to consider when training for an upcoming race that are usually overlooked in training but can make a profound impact on the outcome of your race:
- Train at night so you’ll be comfortable in the dark.
- Plan multi-discipline, multi-hour sessions so you know how you’re body will react and feel after different disciplines.
- Train with your team. This will allow you to learn each teammate’s tendencies, strengths and weaknesses.
- Have fun! Training shouldn’t be dreadful. If you’re not having fun, then try something else.
