Setting a Training Schedule

[ODB]

This is a very basic training schedule. Let me know what you think.

By Helen Jackson – Team Saab Salomon
It is very difficult to set a training schedule for an adventure racer, especially in this day and age when people seem to work all the time (clearly to pay for all the gear and trips!!)

Anyway, as you have probably guessed it would make sense to train for what you are going to do and preparing yourself for a long expedition race is a lot different from preparing for a short one day sprint.

A lot depends on your level of competitiveness too. If you want to just have a go at a one-day race for fun being able to run for an hour, ride for an hour and having enough general fitness for a few other challenges is enough. (You can choose to miss checkpoints or take a rest if you want you know!)

Having said that the competitive streak is strong in most racers, so here are some rough guidelines to training. (These are only my suggestions, others may think differently!)

Weekly for Short Races
Running
2 x 5 mile runs
1 x speed session

Biking
2 x 10 miles
1 x 20miles

Weights
3 x upper body training session (on alternate days)

Paddling
Proficiency in kayak
1 x 1 hour session

Combination
1 x run/bike combo
Weekly for Medium Length Races
Running
2 x 10miles

Mountain biking
70-100 miles

Weights
3 x sessions upper body strength on alternate days

Combination
1 x 6-12 hour session with a big pack, hiking, biking, paddling and some of it in dark if possible

Other
Navigation and other skills practice
Weekly for Expedition Races
Minimum 1 hour daily
Running
Biking
Paddling
Weight training

1 x long combination session

Monthly
Endurance session including all skills and disciplines. Should be 24- 48 hours in length and preferably with members of your team.

[Helen Jackson has represented the UK at Mountain Running and won the Red Bull Mountain Mayhem in 2002, a 24 hour non-stop mountain bike race. Her ambition last year was for Saab Salomon to finish in the top 3 in the X-adventure Raid World Tour, which they did. Helen does a variety of jobs in outdoor sports …. between races.]