Adventure Race Preparation - Base Training Closing, Starting the Build

Base training phase is quickly coming to an end for REV3 Shenandoah Epic 26hr Adventure Race.  Hit some good workouts, missed some and supplemented others.

Jan will introduce more specific training to AR and will be last month of heavy lifting in the gym. February will bring more "functional lifting".  Sandbags anyone?!

Still going strong with the daily mile.

I've just heard about something wonderfully awful called cold shower therapy.  Today I fell down the internet hole of trying to identify the perfect AR backpack even though I have more packs than I'd care to admit that would probably get the job done just fine.

Note, the below schedule only lists focused workouts.  I will be running at least a mile a day and possibly bike commuting to work (if I can work up the moxie to fight traffic again in a #NarrowMarginsDumbPeopleSmartPhone era).

			12/27/2013 – Build 1.0
			Mon	Tue	Wed	Thur	Fri	Sat	Sun	Weekly Notes
Week 4	12/23	12/29	Lift Heavy Push Legs Plankathon	Lift Heavy Pull Legs Abs	Ride 20 min	Lift Heavy Push Legs Plankathon	Lift Heavy Pull Legs Abs	Walk 15 min 20 - 30 lb pack	6	Base 4
Week 5	12/30	01/05	Ride 45 min Heavy Push Plankathon	Row 20 min Heavy Pull Core	rest	Ride 30 min Row 20 min	rest	2.5 hr trek	rest	Build 1-1
Week 6	01/06	01/12	50 min cardio	rest	Ride 45 min Heavy Push Plankathon	Row 25 min Heavy Pull Core	rest	3 hr bike 30 min trek	rest	Build 1-2
Week 7	01/13	01/19	50 min cardio	rest	Ride 20 min Heavy Push Plankathon	Row 30 min Heavy Pull Core	rest	4 hr night ops	rest	Build 1-3
Week 8	01/20	01/26	2 mi rec jog Long stretch	rest	Swim 1 hr	5 mi rec jog	rest	Skills or X-Train	rest	Recovery 1

Map Exercise - Folding, Orienting and Thumbing

In a previous post, I discussed the basic principles of folding, orienting and thumbing a map. Here is an easy and fun exercise for practicing those skills.

One of my go-to moves on short time is to pull up Google Maps, zoom down to an area I want to work in, screenshot and print on a standard sheet of printer paper.  It doesn't have to be pretty, just something good enough to see the features you'll be looking for.

Once you have a map to work with, spend a few minutes finding 10 - 12 interesting features and circle them with a pen.  Features for this type of training should be big and obvious.  An intersection of two roads, the end of a fence line, the corner of a wooded area.

With map at the ready, head out to your course.  Fold the map so that at least the start position and first feature are visible.  Hold your map horizontally (parallel to the ground) and orient your map using the features around you (N on paper points to N in real world).  Place your thumb on the map at your current location and begin your movement.  Update your thumb position frequently.  I use roughly 100m as a maximum distance to travel before updating my thumb position when traveling on foot.  When training, I try to do it more frequently just to form the habit, walking my thumb across the map.  Refold the map whenever necessary and be sure to always keep it oriented to your surroundings.

There are endless possibilities for modifying this exercise.  Have fun with it!

---

Note: Below is a map of a recent navigation practice session.  This took less than 5 minutes at the computer including printing and I was out the door for an hour of bliss scampering around on a powerline trail and in a local neighborhood.

Training Notes: Printed map, circled some features to "find", loaded up a heavy(ish) pack and went out for a Nav practice session.

Feature based navigation, no compass work.

Workout Focus: Folding, Thumbing and Orienting map.  Also observing world then matching to map.
Start Time: 21:00
Duration: 57 mins
Distance Covered: 3.24 mi
Weather: 25 degrees F / -3.9 C, Clear Skies
Notes: 30lb pack, stamped through a couple of puddles and set out.

Adventure Race Training - Walking Heavy

What does 1) an 80lb Heavy Bag,  2) 30lb kettle-bell and 3) a backpack have in common?

Answer: Adventure Race Training!

Navigation Training - Folding, Orienting and Thumbing a Map

Lately, I've been pouring over navigation club articles,  military navigational course materials and Adventure Race guides as a refresher for navigating successfully with a map.  Most sources start with the three basic tenants of map work.  They are, folding a map, orienting the map and staying found.

Folding a Map.  Most maps are much larger than can be easily carried and manipulated while in motion.  By folding a map down to a manageable size, it is not only easier to work with, but there is much less information being shown at a time.  This makes it easier to keep track of where you are on the map.  A good rule of thumb is to fold a map down to an easily manageable size that still depicts where you are in the field as well as your next couple of objectives.

Orienting the Map.  Most people learned to use maps in a classic "North Up" position.  This is all well and good when doing the planning phase of navigation but when using the map to execute a plan and actually get somewhere, this is not the best technique.  If you are walking South while looking at a map in the North Up orientation, everything you see in the field is opposite of its representation on the map.  You have to mentally reverse directions when moving from the map to the field and vice versa.  This can become exceedingly challenging when dealing with winding trails and gets even worse as mental fatigue sets in.  It is much more effective to orient the paper map so that the cardinal directions on the map match up with those directions in the real world.  The GPS in your car or phone probably already does this for you.  If you're following down a stream on your map and want to take a left fork, look up and the fork will be to your.... left!  Consider making this decision at 3am after 12+ hours of racing or hiking and it's a no-brainer.

Staying Found - Thumbing a Map. Knowing where you are on your map is all important.  If you don't know where you are, fat chance you're going to be able to figure out how to get where want to go.  Unless that doesn't matter...

Cat: Where are you going?
Alice: Which way should I go?
Cat: That depends on where you are going.
Alice: I don’t know.
Cat: Then it doesn’t matter which way you go.”

― Lewis Carroll, Alice in Wonderland

One great way to stay found is to thumb your map.  The concept of thumbing is quite simple.  Find your position on the map and put your thumb just under that spot.  As you move through the terrain, update your thumb position on the map to match your real world position.  Anytime you need to consult your map, you'll know right where you are (or very close) at a glance.

Click HERE for a Map Exercise to Practice these Skills.

Integrating Training into Your Lifestyle - Caveman Example

Preparing for the Rev3 Shenandoah Epic AR takes a non-trivial amount of time out of each week.  Where can we find all this time to get in all of our key workouts among existing work, family and home responsibilities?  Our caveman ancestors may have an answer to this quandary.

In following article, Grant Killian, founder of Untamed Adventure, explores the concept of incorporating training into one's daily lifestyle as opposed to just adding it as a stand-alone element in the daily routine.

The difference between these two tactics might not be obvious but is significant.  Cavemen traveled places by foot and carried loads with their bodies instead of in a car.  Rather than establishing a routine of going to the gym and biking for an hour over lunch, how about using a bicycle for the work commute a few days a week.  An alternative would be biking to the gym for another type of workout session, or biking to the grocery store with a backpack and carrying home groceries.  Have a weekend outing planned with family or friends?  Carry all the water, snacks and maybe a dumbbell in a backpack for good measure for the day.  It's a 2 for 1 deal and no one misses out on time with you.  The more one can incorporate this type of activity into their lifestyle, the less time you'll need to take away from other obligations to "train".


You can read Grant's full article here.  Check it out!

http://explorecompetelive.com/cavemen-the-ultimate-adventure-racers/

REV3 Epic Adventure Race - Promo Video

Below is an excellent promo video for the Rev3 Shenandoah Epic Adventure Race.

I was surprised to see how much carnage there was on the canoe section.  It looks like they were paddling some class II+ rapids in canoes meant for lazy lake paddling (not much rocker, low gunwales) and going right down the meat of the rapids.  Lots of canoes and kayaks dumped.

This is a good reminder that race directors often ensure everyone has wet feet at the beginning of the race to level the playing field.  Keeping dry feet is of course desirable but not very realistic.  It is a good idea to introduce our dogs to wet walking/hiking long before April. 

First Week of Base Training - Done.

First week of base training is in the bag.

activity  #  time miles    Weight Training 3  3:00:00    Running 7  1:28:30  8.6 (10:18)    walk/hike 2  48:00  2.3 (20:52)    Total 10  5:16:30  10.9 averages - sleep:7.6 weight:160.7lbs

How to Find Your Way: Navigate on Trail Using Orienteering Skills

Today I came across a good article by Rebecca Jensen pitching Orienteering skills to Hikers.  Short, sweet and answers the basic question of why to participate in Orienteering events and how it can help your general navigation abilities. 

"Could you be better with map and compass? Take a new look at navigation through orienteering, a navigation sport that can help you find your way anywhere. Wasington Trails Association member, volunteer and Cascade Orienteering Club board member Rebecca Jensen helps you find your way."

http://www.wta.org/hiking-info/basics/how-to/navigate-on-trail-using-orienteering-skills-map-compass

Check it out!

First Day of Base Training is in the Bag.

Monday Dec 2 

7 AM

Running 12:10 [1] 1.1 mi (11:04 / mi)
slept:8.0 weight:160lbs (sick) shoes: Inov8 RocLite 280

Nice easy jog with Bethany this morning.

12 PM

Weight Training (Heavy - Push) 1:00:00 [4]
weight:160lbs (sick) shoes: Merrell Trail Glove

Met Bethany and Jason at the Northside YMCA over lunch.

Warm up shot basketball, arm circles, messing around in gym 15 mins

Bench Press - Warmup, 3 sets x 115 lbs
Fly Machine - 3 sets x 90 lbs
DB Shoulder Press - 3 sets x 30 lbs each arm
Dips - 3 sets
DB Overhead Triceps Extensions - 3 sets x 20 lbs, each arm
Legs - Squat Rack - warm up 20 reps x 95 lbs, 3 sets x 135 lbs
Legs - Calf Raises - 1 set of 10 each leg
Plankathon - 30s front, 30s rside, 30s front, 30s lside, 30s front (no rest)

December is upon us! - Building a foundation one block at a time.

January 2nd will mark the official start of training for the Rev3 Shenandoah Epic AR in April.

December 2nd is perhaps more important because it is the start of a base fitness foundation upon which the rest of training will be supported.  It can be seen as a sneak attack on Jan 2nd that will help greatly in injury prevention.

The Month of December will be used to build up a foundation of functional fitness, strengthen connective tissue, build up our feet and get re-introduced to (biking) and (walking with a pack).  It's also a time to get into the habit of training as we move through the holiday season.

Below are simplified guidelines that I will be following for December.  For full disclosure, I'll also be running at least a mile everyday for this month.  A more detailed description of the exercises can be found below the chart.

12/01/2013 – Base Phase
			Mon	Tue	Wed	Thur	Fri	Sat	Sun	Weekly Notes
Week 1	12/02	12/08	Lift Heavy Push Legs Plankathon	Lift Heavy Pull Legs Abs	Ride 20 min	Lift Heavy Push Legs Plankathon	Lift Heavy Pull Legs Abs	Walk 15 min 20 - 30 lb pack	Rest	Base 1
Week 2	12/09	12/15	Lift Heavy Push Legs Plankathon	Lift Heavy Pull Legs Abs	Ride 20 min	Lift Heavy Push Legs Plankathon	Lift Heavy Pull Legs Abs	Walk 15 min 20 - 30 lb pack	Rest	Base 2
Week 3	12/16	12/22	Lift Heavy Push Legs Plankathon	Lift Heavy Pull Legs Abs	Ride 20 min	Lift Heavy Push Legs Plankathon	Lift Heavy Pull Legs Abs	Walk 15 min 20 - 30 lb pack	Rest	Base 3
Week 4	12/23	12/29	Lift Heavy Push Legs Plankathon	Lift Heavy Pull Legs Abs	Ride 20 min	Lift Heavy Push Legs Plankathon	Lift Heavy Pull Legs Abs	Walk 20 min 20 - 30 lb pack	Rest	Base 4

Lift Heavy

• Using a combination of free weights and fitness machines
• Performing 3 sets each exercise at a weight suitable for 6 - 8 reps per set
• Starting with largest muscle groups first, moving to smaller muscle groups
• Supreme focus on correct form.  If you can't get an extra rep using proper form, then leave it. This is not the time to risk injury or form bad habits.

Push Days I
Warm up with 10 min push-ups, arm circles, medicine ball tosses, etc...
Focus on muscles that push away from the body.
Bench Press
Fly Machine or DB Flies
DB Shoulder Press
Dips
Triceps Extensions
Legs - Squat Rack (warm up with 20 reps, bare bar)
Legs - Leg Extensions
Legs - Calf Raises
Plankathon - 30s front, 30s rside, 30s front, 30s lside, 30s front (no rest)

Push Days II - (to be done 2nd 1/2 of base training, or to just change it up)
Warm up with 10 mins activity to get the blood flowing
Incline Bench Press
Straight Arm DB Pullover
Decline Bench Press
Cable Crossovers
Dips
Alternating Front and Lateral Straight Arm DB Raises (side & front = 1 rep)
Rope Grip Cable Tricep Push Downs
Legs - Goblet Squats
Legs - Lunge Matrix
Abs - 6" Straight Leg Wide-Togethers with Quick Heel Touch on Ground.
Abs - Knees up Crunches
Plankathon

Pull Days I
Warm up with 10 min Sisyphus, elliptical, calisthenics, etc...
Back Extensions
DB Back Flies
DB Lawnmower pull
Pullups or Lat Pulldowns
Seated Rows
DB Curls
Legs - Front and Lateral Lunges (unweighted)
Legs - Hamstring Curls
Abs - Legs in air crunches
Abs - Reverse crunches
Abs - Oblique V-ups
Abs - Leg Climbers

Pull Days II - (to be done 2nd 1/2 of base training, or to just change it up)
Wide Grip Pull-ups
Close Grip Pull-ups
Reverse Grip Pull-ups
V Grip Cable Pull down
Seated Cable Row
Back Extensions
Barbell Bicep Curls
DB Preacher Curls
Concentration Curls
Abs - Bicycles (20 each way)
Abs - In & Outs
Abs - Sit-up, Rotate and Touch Opposite Hand to Foot or Leg
Abs - Oblique V-ups


Riding
This can be riding anything that has an actual bicycle style saddle.  Spin bike, Exercise bike, road bike, mountain bike, unicycle.  Just get those legs spinning for the designated time.

Walking with Pack
Put some heavy stuff in a pack and just get walking at a brisk but not uncomfortable pace.  This is more about time spent on feet rather than distance.  Walk on varied terrain, soft and hard, up and down. I've wrapped a 30 lb kettle bell in a few old towels and stuck it in my pack.  Water bottles are another option.  3.2 mph or between 17 and 18 min / mile seems to be my sweet spot for pace.

That's it!  Enjoy the next 4 weeks.