With the Spring Challenge adventure race for women just around the corner I imagine there are a lot of women all over New Zealand sitting there thinking about how they can improve their performance or enhance their experience in an adventure race, so I thought I’d write a few tips for preparing for an adventure race. The best advice I can give newcomers to adventure racing is to plan and prepare.
Preparing for an adventure race is so much more than just doing the physical training. In adventure racing the fittest most talented athletes may not even make it past the first hurdle if they haven’t spent time thinking about their team strategy and the navigational and the logistical aspects of the race.
Adventure racing is a sport full of surprises. Firstly the course is always a surprise – teams don’t find out where they are going or the distance of each leg of the race until the night before the start. Secondly, the terrain and weather are always a surprise. The weather can always throw a curve ball no matter how long your race is. Thirdly, your teammates and your equipment can throw in surprises from major gear failure to spectacular individual meltdowns. My advice is as a team you need to spend some time thinking, talking and planning for different scenarios.
Expect the unexpected and have strategies to cope. What if someone gets a flat tyre? What if someone gets dehydrated? What if you get lost? What if someone gets a hot spot on their feet? What if someone is slow and holding the team up or if someone is always out in front putting pressure on others to go faster than they are comfortable with? What if you end up taking longer on the course than you planned?
Before heading to the race make sure all individuals in the team have a role and you all know who is doing what. We have a lead navigator who makes decisions on route choice and navigation, a well being officer who focuses on food, drink and the well being of everyone and a strategist who manages the logistics of packing the gear in the right place and briefs everyone on what they need and when they need it. Having roles clearly defined becomes particularly important once the course and maps are released as there is often no time to talk and the team has to spring into action to ensure you get organized and get a good sleep before race start. Also remember in a supported race your support crew is an integral part of your team and will need to be briefed on what gear and food you need when and where and what their role is in transition.
Equipment
Before you leave home for a race – make sure your bike has been recently serviced and everything is in working order. Get the bike shop to check the chain, brake pads, tyre pressure, tyre tread, make sure you lube and clean the chain before race day. Ensure someone in your team knows how and has the tools to make basic repairs such as fixing a flat tyre, putting a tyre boot in a slashed tyre, dealing with chain problems and fixing rubbing brakes and worn brake pads.
Gear and Clothing
It is so important to have good clothing for adventure racing. Make sure your gear is lightweight but high performing. You can find most essential gear at your local outdoor store. Never compromise your safety in a race by taking poor quality flimsy equipment but also don’t add to your workload by carrying extra bulky heavy gear. Buy quality as not only will it last longer but it will enhance your experiences whilst training and racing. I always say there is no such thing as bad weather just bad clothing choices. Always put your gear in a good quality dry bag in your pack. Compulsory gear is no good to you if it is soaking wet. Make sure you understand the climate, terrain and weather for the location of your race. If you will be bush bashing wear leg protection, if you will be in river beds or scree slopes wear gaiters to stop stones getting in your shoes. Never underestimate the weather and always plan and prepare for the worst case scenario.
Food
Thinking about what you are going to eat is essential. Food is so important. Our bodies are like cars if you stop putting fuel in you will come to a grinding halt. If you put poor quality fuel in you’ll get poor performance. Make sure you have trained on the food you are going to race with. In shorter races try and eat every 30mins to an hour and have a sip of drink every 15 mins. Don’t wait until you feel hungry or thirsty – by then it is too late. A general rule is 1 gram of carbohydrate per body weight per hour. For shorter races I use a combination of Gu gels, Gu chomps, bars, Em’s Cookies, cake, nuts and sandwiches– peanut butter and jam or marmite and cheese sandwiches cut in quarters on white bread are the bomb. Don’t bother with sandwiches on the raft as they will end up soggy. Gels or bars are best on the river. DO NOT try anything new on race day. Also have some kind of electrolyte supplement to add to your water bottle or bladder. I use Gu brew or NUUN tablets as they are easy to carry and drop into your bottle. Once again plan and prepare your food the day before and pack it into bags for each stage of the race. Always take a little extra incase it takes you longer than you expect. I usually have two spare GU gels tucked away in my pack for emergencies.
Skills
Navigation is key in these events so make sure at least one person in the team is comfortable taking the map and making decisions for the team. Get a map board of some sort for your bike navigation. Ideally, everyone should have some idea how to read and map and use a compass. In terms of other skills, efficiency is the key so practice lifting your bike over fences, practice riding across rough terrain. Practice carrying a pack with all your food, water and compulsory gear in over rough terrain. Practice holding a rafting paddle and learn the correct rafting technique. If possible spend time training together and get to know each other’s pace and strengths and weaknesses. Practice towing on the bike if you plan to do it in the race. Lessons learned in training are invaluable on race day.
Finally, remember to have fun, laugh a lot, appreciate those around you and enjoy the challenge. Once you have done one adventure race you’ll be hooked for life. If you have any questions about Adventure racing don’t hesitate to ask.
