Adventure Racing Training Tips Selecting an event will provide information you need to know to set up a training program. After you choose your goals, you can start your planning. Here are some tips!

	Goal Setting		Base Phase
	Evaluation		Speed Phase
	The Training Plan		Taper Phase
	Basic Skills		Race Phase

A Training Program is a set of goals that you design to prepare yourself for an event. The event is the ultimate goal, and the training program represents a series of smaller steps that lead up to the event. A training program should include four different phases; Base phase- skills and endurance; Speed phase- race specifics; Taper phase- recovery; Race phase- the event, gives you feedback on the effectiveness of your training. After the race, you can assess you performance and determine where you need the most improvement

Goal Setting

Whether you choose to THRIVE or SURVIVE, your choice will affect how you will set up your training program in terms of volume and duration. Goal setting can be broken down into two parts; the first part is dreaming the goal, and the second part is planning the steps to get to the goal.

In dreaming the goal you have probably witnessed, in one way or another, an adventure race that has intrigued you. You have probably heard about the high numbers of participants that don't finish. This is a part of the challenge, and a big factor that contributes to the fear of failure. Your first goal should be to overcome your fear, and give yourself the opportunity to find out what you can do.

In planning the steps to get to your goal, start small and build up from there. The training plan is a series of steps that build on each other, leading up to the event. Everyone will need to design their own training plan. A plan has to take into consideration the starting fitness level of a person, their time available, and their ultimate goals.

Evaluation

When starting a training plan you need to make realistic goals. Think big, but start small. Evaluate where you are, and where you want to be. Some of the questions you could ask yourself are:

• What do I want to do?
• How do I want to do it?
• How long do I have before the event?
• How much time in the day do I have?
• What skills do I have?
• What skills will I need?
• What are my weaknesses?
• What are my strengths?
• What is my current fitness level?

Answer these questions, and you will have an idea of where to begin. Try to include all your aspects; physical, mental, emotional, and mechanical.

The Training Plan - 16 weeks total

The whole idea of a training plan is to show your body what it is expected to do during the event. You will practice the sports involved, and show your body the skills. Then you will show your body the duration and distances that you will be using those skills for. Then, you will strengthen your body, and work on speed. Eventually you will work your way into the race specifics, and show your body the environment and the terrain that will be encountered. At first a 16 week training plan might sound like a lot. It looks more doable when we break it down into smaller steps. These steps, or phases of the training plan are; Base phase- skills and endurance; Speed phase- race specifics; Taper phase- recovery; Race phase- the event, gives you feedback on the effectiveness of your training.

Base Phase - 10 weeks

The base phase is the beginning of your training. This is when you show your body the sport and the skills. In adventure racing, there are many skills needed. In a 16 week training plan, you should use the first 10 weeks for the base phase. So depending on your starting point, you may have more or less skills and technique to learn. You should adjust your plan accordingly. Give more time, if you need to learn more skills.

In the beginning of the base phase you should concentrate on learning the skills. As your technique improves, you can gradually build the distances and volume that you train with. The next part of the base phase is to build your endurance up to the distances that will be in your event. Here again, depending on your starting point, you may require more or less time to build up to the distances. Adjust your training plan accordingly. Remember that during this phase your pace should be easy. This phase is for endurance, you will build strength and speed in the next phase.

During the speed phase you will build upon the endurance and technique that you have developed in the base phase. In the beginning of this phase is when you show your body the resistance that will be involved in your event. This is also when you increase the pace of your training to show your body the speed of the event. Towards the end of this phase is when you incorporate the specifics into your training. If your event is in the hills, add some hill repeats. If it is in the sand, train in the sand; if it is at altitude, train at altitude.

The taper phase is for recovery. This is when you gradually drop off the volume. Taper is about maintaing the level of fitness, while allowing your body to refill its energy stores.

With adventure races, there is usually travel involved. You will also need the time to pack and prepare gear. So the time you have in this final week will naturally be limited.

This is it! This is when and where all the hard work pays off. Remember, that if you believe it, you can do it. Take the time after the race to evaluate your performance. This will give you the feedback you need to create your next training plan. Work on your weaknesses, and build on your strengths. Use what works, and do something new for what doesn't. When you select your next event, start all over and make a new plan.

There are so many skills involved in adventure racing that I dare say I can not cover them all. For a starter on skills, click here

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