Cross-Training for Adventure Racing

By its very nature adventure racing is a multi-disciplinary sport and thus requires a cross-training program to properly prepare. Specifically, cross-training means utilizing several different activities including biking, running, swimming, trekking, skill training, strength training and even active rest days to achieve your goals.

Cross-training prevents over-use injures, keeps training fun and can help to prevent burn-out over the long haul. Additionally, you can increase your endurance workouts while placing less strain on the same muscles and joints while still working your heart and lungs.

As a weekend warrior, cross-training allows you to prepare for your race in the most efficient manner possible when life keeps you on a tight schedule. Personally, during the racing season my training schedule allows for four workouts during week days lasting from fifty minutes to an hour and fifteen minutes and one longer two to three hour workout on the weekends.

Cross-training will give you the best bang for your buck. Here are my recommendations for the different elements of cross-training:

Cardio
Of your five workouts during the week, I would recommend that three of them be cardio and one of them should be the longer workout on the weekend. You should spend your cardio workouts either on the bike, running/trekking with lap swimming substituted for one of your weekday workouts every other week.

Strength/Resistance
Your remaining two weekday workouts should be strength training sessions with a skill training session substituted for one of these sessions every other week where you practice your paddling skills, rope skills or orienteering.

Strength training will help you maintain your body and strengthen the core muscles and specific areas that will allow you to improve at individual events. The off season should be utilized to increase your strength through training while during race season you are merely seeking to maintain what you have built up in the off season.

Rest
Your rest days are just as important as your workouts and I would recommend two each week. Rest days allow your body and immune system to refuel, recharge and avoid burn-out through over use. Rest days are when your body makes it real training gains while it repairs and makes itself stronger. By the way, your rest days shouldn't be spent completely on the couch consider a walk, massage and or slow deep stretching to assist in your recovery.