EnduranceOnline Training for any 24 HOUR ADVENTURE RACE

Advanced | Week 1

Monday

STRETCH - :15 - See information on stretching in the articles and information section.
REST DAY

Tuesday

STRETCH - :15
BIKE - 1:10 - Do this on dirt. Concentrate on flow and balance by keeping your elbows loose and focusing on the trail at least 10 feet ahead of your front wheel. Relax. (L2-L3)

Wednesday

STRETCH - :15
HIKE/RUN - :50 - (L1-L2) - Hike 1 min./run 6 min. for the duration of the hike/run.
Walking Lunges - 3x15 - See information on Plyometrics in the articles and information section.
Side Shuffle Lunges - 3x15 - See information on Plyometrics in the articles and information section.
Push-ups - Do either men's or women's style push-ups-which ever you can do and hold form. - 3x15 (3 sets of 15) Abdominal (Ab) crunches - 50

Thursday

STRETCH - :15
BIKE - 1:10 - Easy spin for :20 at L2. Then ride 6x1:00 min. hill repeats at L4. Take 2 min. recovery spin between each hill. Do the rest at L2.

Friday

STRETCH - :15
RUN - 1:15 - (L1-L2)
Walking Lunges - 3x15
Side Shuffle Lunges - 3x15
Push-ups - 3x15
Ab crunches - 50

Saturday

STRETCH - :15
BIKE - 4:30 - (L2-L4) - Off-road on fire roads. Do at least 5 climbs of 2 min. within the ride, playing with balance and efficiency on the climbs. Push each climb up to L4.

Bike tips of the week:
On each climb, sit a bit further forward on your saddle and lean your upper body forward toward your handle bars to help keep your front wheel from popping up. Notice how moving your body position forward and backward changes the dynamic of the bike relative to traction. Get a feel for what works best on different grades of inclines. Note that it is common to have to get off your bike regularly when on a mountain bike-especially in adventure races. Whether it's very technical terrain, steep ascents or descents, or loose dirt, there are obstacles that can take us off the bike to push it (hike-a-bike) if we don't feel comfortable riding, or if it is more efficient to hike.
Every 10 minutes, take a few sips of water. Every 20 minutes, eat 50-100 calories of food, energy gel, or energy bar with more water.

Sunday

STRETCH - :15
HIKE/RUN - 2:30 - (L1-L2) - Hike the hills and run the flats and downhills. Do this hike/run on single track trails or fire roads.
PADDLE - 1:15 - Use a kayak for this workout and all your paddling workouts, unless you know the type of boat you will be using in your event. If so, try and get a hold of that type of boat for training. Find a kayaking company in your area who provides paddling lessons. This is money well spent. Proper kayak paddling technique is paramount. The more effectively you move your paddle through the water the more effective your speed. Technique is key.

Run tips of the week:
Wear a light pack with a water bladder or water bottle belt to practice carrying food and water during your run. Explore new trails; bring your dog and camera! Bring a trail map and practice knowing where you are on the trail/map at all times. Every 10 minutes, take a few sips of water. Every 20 minutes, eat 50-100 calories of food, energy gel, or energy bar with more water.

Notes

If you want to gain fitness, your training must be consistent day after day, week after week. While you must train consistently, breaking up similar routines and introducing diversity and change into your training will propel you forward to creating the most optimal "training effect" (that is, the most noticeable improvement in your performance). This includes doing your training easy on easy days and more intensely on high intensity, interval or hill repeat days. As an adventure racer, it's important to be adaptable and remain open-minded in your training. This week, choose at least one run/hike that will bring you to a new place. Get "misplaced" and enjoy it!