As a *quite* frequent participant for various competitive adventure races... I realized, each time I join an adventure race, I gain a lot of insights.
Adapted from:
The Adventure Blog
The Adventure Blog
What has adventure race taught me?
Before the race:
Before the race:
With no team dynamic, there won't be motivation to carry on with the race. If you wanna be solo flyer or one-man army... You should just join races that are cater to individuals. It sucks to be in a team where teamwork is nowhere to be seen. Can you imagine, in a group of 3, there will always be one of them who is so far in front, and the rest of the team members will feel like shit, thinking that they are such a heavy burden for the team. Truth be told, the "slower" team member will inevitably feel very demoralized, and that's the last thing you want it to happen during a race which could affect the progress of the team.
2. You wanna win? You gotta train
No pain, no gain. As simple as that. When it comes to races, any type of race or competition, if you wanna win, you gotta put 101% of effort in trainings. Clearly explains why, national athletes, Olympians take years to train, and they train everyday in order to win during the race/ competitions. For team races, it is important to train together so you know where to improve, who to improve, how team members can achieve better results by helping one another.
3. Only use your already seasoned equipment
One does not simply buy new running shoes and use it during a race. Your feet will end up with blisters when it is too new, so it is essential to only use your already seasoned running shoes for the race. Even if your current pair is wearing out, make sure you get a new one ASAP and wear it for trainings at least a few times before you eventually use it for the actual race. You don't want any regrets.
4. Be prepared with essential items for the race
What are the essential items you need for an adventure race? The most basic stuffs you need to have are actually a water bag (that fits your body size), energy bars & gels, hydration salt, compass & maps, pens & notebook, ziploc or waterproof pouch, running compression tights, and muscle rubs/spray. These items are important... No joke, race can last you up to 8 hours, without all these, you might be in trouble. Dehydration, not enough salt, muscle cramps and whatnot. It's best if you can wear a cap and shades for the race as well. Sometimes, the sun is undeniably scorching hot.
5. Get enough rest
The night prior to the race, it is advisable to get ample rest. For instance, sleeping early and get at least 7-8 hours of sleep. Training should come to a halt for a couple of days before the race so your muscles can recover and get ready for actual event.
The night prior to the race, it is advisable to get ample rest. For instance, sleeping early and get at least 7-8 hours of sleep. Training should come to a halt for a couple of days before the race so your muscles can recover and get ready for actual event.
6. Eat the right food
Eat well such as low glycemic carbohydrates (oats, apple, bananas), and make sure you have good breakfast as least two hours before the race. If time is a factor, eat a light meal an hour before the race, also, hydrate yourself well enough so you won't be dehydrated just when the race has kicked off.
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Eat well such as low glycemic carbohydrates (oats, apple, bananas), and make sure you have good breakfast as least two hours before the race. If time is a factor, eat a light meal an hour before the race, also, hydrate yourself well enough so you won't be dehydrated just when the race has kicked off.
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During the race:
7. Hydrate yourself whenever possible
While others in the team are figuring out the next location or waiting for the rest to complete their parts for the station, it is good to be drinking water whenever you realize you have nothing to do. Do not drink water only when you feel thirsty because deprivation of water will make your muscles cramp. Doing such adventure race often exposed you to the burning hot sun, you will perspire a lot which makes you lose your body fluid pretty fast. Nothing to do during the race? Drink water.
8. Energy bars/ snacks, hydration salt
When you feel light-headed or totally out of energy, it's time to do some snacking. Or, allocate your energy snacks intervally. For instance, after 2 hours into the race, it's time to consume the snacks. Another hour later, consume a pack of hydration salt, make sure you are well-fuelled in order to carry on with the race. As usual, without sufficient salt, your muscles will give way... It happens to me A LOT of times, making my whole freaking quads so tensed, I couldn't even bend my legs.
9. Use the right motivation phrases
7. Hydrate yourself whenever possible
While others in the team are figuring out the next location or waiting for the rest to complete their parts for the station, it is good to be drinking water whenever you realize you have nothing to do. Do not drink water only when you feel thirsty because deprivation of water will make your muscles cramp. Doing such adventure race often exposed you to the burning hot sun, you will perspire a lot which makes you lose your body fluid pretty fast. Nothing to do during the race? Drink water.
8. Energy bars/ snacks, hydration salt
When you feel light-headed or totally out of energy, it's time to do some snacking. Or, allocate your energy snacks intervally. For instance, after 2 hours into the race, it's time to consume the snacks. Another hour later, consume a pack of hydration salt, make sure you are well-fuelled in order to carry on with the race. As usual, without sufficient salt, your muscles will give way... It happens to me A LOT of times, making my whole freaking quads so tensed, I couldn't even bend my legs.
9. Use the right motivation phrases
Jiayao who was one of my team members, he was also used to be my ex-trainer... The way he motivates people are way different from others. He motivates while teaching us how to run better, aside from those typical,"EH, YOU CAN DO IT!!! COME ON, JUST RUN! DON'T GIVE UP!!" This kinda motivations, the person who uses it definitely deserves a big tight slap on the face. It's annoying and demoralizing... A few phrases Jiayao used on me during the recent adventure race are:
10. Read the station instructions carefully
Instructions to complete the task are important. You need to understand it before you undertake any actions... Provided that the instructions given by the organizing committees are not misleading as well. Do not just hastily skim through the instructions just because you want to head off first... It may backfire.
11. Refill your water bags wherever possible
Bottles of water are normally found at all stations for runners. When you realize your water bag is getting lighter, you know it's time to refill it. WATER IS IMPORTANT... Also, if there are bananas or energy gels/ bars given, do not hesitate to get some. It will be a life saviour.
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After the race:
12. Rest and recovery are important
Muscles are terribly sore? It is time for the muscles to get their well deserved rest. Get enough rest, no more strenuous workout on the muscles. Dipping into cold bath works as well, or getting a massage. It's good to head for a swim after the strenuous race since swimming goes easier on the joints rather than a recovery run.
13. Eat the right stuff
After a race, it's good to replenish the nutrients which are lost during the race. You can eat grilled chicken for its lean protein and carbo, salmon with sweet potato to since salmon provides joint support and sweet potato can replenish glycemic carbo. Chocolate milk for carbs and proteins recovery as it replenishes the fluids lost as sweat, calcium, sodium, and sugar during workout/race. There are many other varieties of post workout/race food, just google it up!
- "Don't stop, just maintain at this speed is good enough."
- "If you are feeling tired, distract yourself... Try to daydream or focus on your breathing or learn how to navigate from the map *passes me the map & teaches me how to navigate*"
- "Smaller steps, faster pace!" - The rational behind this is because, if you take wider strikes, you feel more tiring... So he asked me to take in smaller steps but at a faster pace.
- "Whenever your legs are cramping, stop and walk... There's no need to force yourself and injure your muscles. Run only when your muscles are ready to take the impact.
10. Read the station instructions carefully
Instructions to complete the task are important. You need to understand it before you undertake any actions... Provided that the instructions given by the organizing committees are not misleading as well. Do not just hastily skim through the instructions just because you want to head off first... It may backfire.
11. Refill your water bags wherever possible
Bottles of water are normally found at all stations for runners. When you realize your water bag is getting lighter, you know it's time to refill it. WATER IS IMPORTANT... Also, if there are bananas or energy gels/ bars given, do not hesitate to get some. It will be a life saviour.
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After the race:
12. Rest and recovery are important
Muscles are terribly sore? It is time for the muscles to get their well deserved rest. Get enough rest, no more strenuous workout on the muscles. Dipping into cold bath works as well, or getting a massage. It's good to head for a swim after the strenuous race since swimming goes easier on the joints rather than a recovery run.
13. Eat the right stuff
After a race, it's good to replenish the nutrients which are lost during the race. You can eat grilled chicken for its lean protein and carbo, salmon with sweet potato to since salmon provides joint support and sweet potato can replenish glycemic carbo. Chocolate milk for carbs and proteins recovery as it replenishes the fluids lost as sweat, calcium, sodium, and sugar during workout/race. There are many other varieties of post workout/race food, just google it up!
Basically, these are the few pointers I've had learnt while doing a race... & hopefully, I am joining more races with my fellow usual teammates so I can still be learning and share my experiences with everyone. I'm just an amateur racer but each experience is truly memorable.
All the effort, time, and sweat we put in for training, and the journey from the pre-race to the end of the race deserved to be recorded.
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Oh hello, there!
