Training and Pre-Planning are Crucial to an Enjoyable Adventure Race

01/05/2008

While Adventure Racing, such as the BlueSky Challenge, is designed with a healthy element of fun and to be achievable by all, regardless of their fitness level, there is a physical element and so we strongly recommend that all competitors prepare by getting themselves fit.

You don't have to be a marathon runner or tri athlete to take part in the event but fitness is a key ingredient to a team’s success, alongside being able to plan tactically, being mentally sharp and, most importantly, being able to work as a team. Not everyone in the team will excel at all the elements of the challenge. Playing to individual strengths, letting team members take the lead when it is something they are more able to do and helping them along when they are not so able will be the best recipe for success. Studies show that 85% of a team’s success depends on their attitude rather than their aptitude so it will pay to be mentally fit as well as in good physical shape.

The mode of transport for much of the Challenge course is mountain bikes so competitors will obviously have to be confident and competent on a bike. Teams will also have to use kayaks. Safety drills will be done on the day and there will be close supervision on the water. The person at the front sets a nice regular paddling rhythm, the person at the back steers. While you may like to take advantage of the great white water rafting, canoe and kayaking that is offered on many of the Scottish rivers and lochs to put in some pre race training, as long as you are reasonably well co-ordinated you can pick up the skills on the day.

Competitor safety is paramount and for some of the more specialist activities such as traversing on a zip-wire, we will guide you on the day so you can enjoy the experience confident that you are completely safe.

Obviously the fitter you are the more you will be able to enjoy the race but the challenges have been designed so that strategy, planning, logic, astute decision making, team co-ordination and communication are just as important as physical prowess. Anyone of average physical ability who is prepared to push themselves for the good of the team will make it to the finish.

Many competitors will use their participation in the event as an incentive to get themselves fit. If you already do regular cardio-vascular exercise such as running, playing football, dancing or going to the gym you probably already have a good level of fitness but you should build on this in the run up to the event. You could try walking, running or cycling to work, running more regularly, hill walking and trying to spend some time training together as a team.

Concentrate on cardiovascular exercises to get your heart rate up, step, circuit training, running etc. Using a rowing machine will also build upper body strength which will help in the kayak sections. Remember sports injuries are usually caused by over use or overloading so be sure that you warm up and stretch before and after taking exercise.

Any time that you can spend training together as a team will help to build camaraderie and able you to plan your team strategy knowing each others strengths and weaknesses. The better you get to know each other the better you will be able to perform as a team on the day.

To take part you need to be healthy. This means looking after your diet as well as your physical training programme. Make sure that you are eating a balanced diet and that while training 60% of your daily calorie intake comes from foods high in carbohydrates like bread, pasta, beans, fruit and vegetables. Carbohydrates are stored in the muscles to be readily available to convert into energy when exercising. Eat low fat protein like eggs, fish and white meats and for an extra boost snack on a banana or chocolate bar.

Fluids are vital and water should play an important part in your diet. It enables the body to flush out toxins while transporting glucose in the blood to your muscles to aid exercise. Isotonic sports drinks contain easily digestible carbohydrate particles which boost energy stores and prevent dehydration but avoid fizzy drinks as these cause bloating. Even when it is cold and wet you can suffer from dehydration so drink plenty of fluid before you become thirsty and avoid alcohol or caffeine based drinks that can contribute to dehydration.

No specialist clothing is required but you should wear good running shoes and good socks. Navigation skills will be required so it will help if someone in the team has good map reading skills and can use a compass. NO sat navs allowed!

Adventure racing can be an emotional roller coaster so be prepared for frustration and mental highs and lows. Don’t let this break down the team spirit; remember that competing as a team is all about sharing success and failure without apportioning blame!

Most importantly the BlueSky Challenge is about having fun and great day out in the beautiful Scottish countryside for a very worthwhile cause. You will be competing against other teams but ultimately it is all about pushing your own boundaries, gaining a new understanding of each other and growing stronger as a result.

Whether you are out to win or just to take part enjoy the day and make it one to remember. Good luck and enjoy! For more information about The BlueSky Challenge please visit www.blueskychallenge.co.uk or contact James England on 07980 212355 to register a team.