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TEAM HIGH PROFILE TRAINING OUTLINE
Racing hurts no matter if you go slow or fast
- so do what you can to go fast
In order to take your team to the next level of Adventure Racing, everyone must all commit to a lifestyle of personal fitness. ...
A rest day can be a great time for incorporating some skills training. ...
Some Adventure Racers routinely take 1 day off a week. Others never take a day off from some sort of training - reviewing how to fix a broken chain, reading the latest AR magazine - after all, Adventure Racing is a life style, so almost everything you do counts as training.
In order for the Training Effect to happen, significant over load must occur in training inorder to prepare the body for the rigors of Adventure Racing.
Guidelines for Time Allotment - Training
Total Hours Cycling Running Paddling
Sprint 5 -10 2-4 2-4 1-2
Weekend 15 - 20 4-6 4-6 3-5
Expedition 20+ 5-7 5-7 4-6
Sample Week of Adventure Training
Monday Run 1 hour
Weights 30 min
Tuesday Run / Swim / Paddle 2 hours
(Hills) (Thresh) (Intervals)
Wednesday Run Hills) 30 min
Bike (Intervals) 90 min
Weights
Thursday Run / Paddle 2 hours
(Hills)(Threshold)
Friday Swim / Rest 1 hour
Weights
Saturday Run / Bike 2 hours
Sunday Run / Bike 2 hours
or
Training Brick 4-6 hours
Total 15-20 hours
Cross Training Options
Indoors Outdoors
*Elliptical Trainers *Cross-Country Skiing
*Swimming *Snow Shoeing
*Rowing Machine *Paddling / Rowing
*Stair Master *Biking
*Stationary Bike
*Aerobics/Tae-Bo/Pilates
Weight Training 1-3 Sets Each 12-15 Reps
Dumbbell Bent-Over Rows (Paddling),Bench Press,Wide Grip Pull Downs(Ascending),TricepsExtensions,Lunges,Shoulder Press (Military),Leg Extensions,Biceps Curls,Lat Pull Downs,
Resisted Crunches,Leg Curls,Chest Fly’s
Training Disciplines
Training Specificity
Train each individual discipline to a level that is equivalent to a level which you will expect in a
race.
Approximate Word count = 821
Approximate Pages = 3.3
(250 words per page double spaced)
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