Adventure Race Training - Build Phase 2

The first phase of preparation for the Shenandoah Epic 36 Hr Adventure Race is coming to a close this weekend.  So far so good.  I've been sticking to plan so far pretty well and paid particular honor to recovery this week.  It was much needed to let the muscles and minor aches and pains that had been building up subside.

It's been CCCCCold here in Richmond.  Most outdoor training looks like this:

By the way.  If you have the opportunity to get hold of a P90x - Plyometrics DVD *cough* CLICK HERE *cough*.  Do it on a Cardio day.  They don't call it the mother of all P90x workouts for nothing!  It's very doable and is just flat out a badass workout.

Below are the rough strokes of the next 4 weeks.  Exercise descriptions can be found at the bottom of this post.  The "big picture" of this training plan can be found here.

		Mon	Tue	Wed	Thur	Fri	Sat	Sun	Weekly Notes
01/27	02/02	50 min cardio	rest	Ride 45 min Heavy Push Plankathon	Row 30 min Heavy Pull Core	rest	1 hr bike 3 hr trek	rest	Build 2-1
02/03	02/09	50 min cardio	rest	Ride 45 min Heavy Push Plankathon	Row 35 min Heavy Pull Core	rest	2 hr bike 2 hr trek	rest	Build 2-2
02/10	02/16	50 min cardio	rest	Ride 45 min Heavy Push Plankathon	Row 40 min Heavy Pull Core	rest	4 hr night ops	rest	Build 2-3
02/17	02/23	2 mi rec jog Long stretch	rest	Swim 1 hr	5 mi rec jog	rest	Nav Review	Half M	Recovery 2 Love Rox Half Marathon

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 anytime you need a change)
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 anytime you need a change)
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.  In a shorter Adventure Race, much time spent on feet will be jogging. In a 26 hr race brisk walking is the way to victory.