Some Training ideas and goals....

I have done some research on AR training, and here are some take aways...

     "According to Farrar, someone who runs or hikes two or three times a week (with a pack), bikes once or twice each week and gets in some paddling should be able to finish."

*  Before starting to train for the race, our team mates must be in general good shape. The general rule of thumb is three to six months of consistent training at some level. It will also help to continue to have aerobic and weight training exercise during the week


*   My goal is to lead our team to the finish line on the day of the race, within the given time frame; safely. We need to make sure we are all on the same page as far as our goals for this race


* Train in a team.I have posted a list of activities i plan to hold and the expectation from the team members

* Appoint a navigator and leader. In order to keep moving, successful teams have a pre-selected leader and navigator. Among other things, the leader ensures time is used effectively in places it is often wasted, such as checkpoints, where unplanned breaks often occur. The navigator is responsible for knowing where the team is, has been and is going. Other team members should keep tabs on this as well since racing demands, like physical exertion and sleep deprivation, may cause the navigator to make a mistake. I will lead our team in this journey and we will appoint the navigator. From everything Ive read, I would like everyone to be strong in navigation.

* Train the disciplines. From the race website... "This year we will have two events to challenge athletes as they wind their way through the Cherokee National Forest. Disciplines include mountain biking, trail running, flatwater paddling, orienteering points and a few special surprises along the way. While basic swimming ability will be required, it will not resemble anything like a triathlon. (and you WILL have your PFDs on!) Basic navigational skills will be needed. More advanced nav skills are required for certain optional sections."

* Mandatory Individual Gear -

• Container(s) in which to carry at least 1 liter of water
• Small Daypack for snacks, etc to carry and train with (about 10-20 lbs)
• Water purification method 

* Bearing individual costs (if we attend a class or a session, gyms, rock climbing studios may have 10-20$ fees). Your own food, drink, transportation, etc.

* Plan multi-discipline, multi-hour outings. Do a brick workout--a session of one discipline immediately followed by another (e.g., one hour of biking followed by two hours of hiking)--once a week. Once a month, go on a weekend outing for a multi-discipline team practice of six to 10 continuous hours. Plan your route and navigate on a topographical map. These outings will help determine your team's pace in each discipline and emulate race conditions, from sleep deprivation to nocturnal navigation. Pack and use gear and food as you would while racing.

13-May Post the event
28-May Have our first meeting and attend orienteering session
4-Jun         6 hour mtn bike
18-Jun Orienteering all day
2-Jul         8 hour hiking session
16-Jul Orienteering all day
23-Jul Canoeing / kayaking for a day
30-Jul Orienteering all day
13-Aug Race

* Train navigational skills. Your team's navigational skills will enable or disable your ability to finish the race. You can be the fastest team, but if you don't know where you are and need to go, you won't have a successful race. Joining an orienteering club can help you learn navigational skills. Participate in all their meets and a 24-hour Rogaine--a long-distance foot race in which you use a map and compass to find as many checkpoints as possible. You can never know too much about navigation.


http://www.strongadventurerace.com/6hr/index.html