Structure your training for the race season

With race organizers getting in full swing and races popping up in northern and southern California it is time to start your training if you haven’t already. There are multiple stages in training leading up to a race, and it is generally easier to plan your training if you have at least a couple races in mind. Once you have a race in mind you can focus on how you need to train and set some goals. The four primary stages that one should progress through in training should include base, build, peak, and race. This article focuses on the base training which will help establish initial fitness and prevent injuries from popping up in the season. Stay tuned for discussion on future topics that will include build (establishing specific fitness and skills for your upcoming AR), peak (resting, honing skills, shorter higher intensity workouts, and mental preparation), and race (rest and preparation).

Ideally you would want about 6 months to be completely prepared for a race. A lot of us don’t have the forethought for this but it is important to remember how important base training is for the body and your fitness for the season. Base training is used to establish fitness, prevent injuries, and provide a foundation that the rest of your season can build on. If you run out and start doing hill-repeats and sprints because you are pumped up, you will risk injuring your body that does not have a foundation. In addition, if you only do short high intensity workouts and take a couple weeks off for an injury you will lose your fitness and gains. If you establish a strong base and foundation, your “base” fitness will help you maintain your gains when you have to take time off for something.

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Training Plans for an Adventure Racing

“Training” is really too narrow of a term for the work that goes into getting ready for an adventure race – “preparation” is more accurate.  AR prep includes basic physical training, skills training and race preparation (including obtaining and organizing your gear).Adventure Racing Training Plans

The adventure race training plans below are a reasonable starting point in preparing for an adventure race. 

Remember, always consult your doctor before starting any physical activity or program

Attachments:
Download this file (Endurance Advanced 16 weeks.doc)Endurance Advanced 16 weeks.doc[Training Plan - Endurance Advanced]
Download this file (Endurance Beginner 16 weeks.doc)Endurance Beginner 16 weeks.doc[Training Plan - Endurance Beginner]
Download this file (Endurance Intermediate 16 weeks.doc)Endurance Intermediate 16 weeks.doc[Training Plan - Endurance Intermediate]
Download this file (Sprint Advanced 12 weeks.doc)Sprint Advanced 12 weeks.doc[Training Plan - Sprint Advanced]
Download this file (Sprint Beginner 12 weeks.doc)Sprint Beginner 12 weeks.doc[Training Plan - Sprint Beginner]
Download this file (Sprint Intermediate 12 weeks.doc)Sprint Intermediate 12 weeks.doc[Training Plan - Sprint Intermediate]
 


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