Expedition Playbook: Training

​For most new expedition race participants, some of the biggest questions - and perhaps fears - arises when contemplating preparation. What does it take to prepare for FIVE days of non-stop racing?!

In this article, we are not going to provide a training plan because such plans are so individualized. Instead, we want to share some thoughts and ideas on how to get started. Once you have processed some of these insights and tips, we urge you to talk to other racers who have experience in training for multi-day events. Feel free to reach out with questions and keep an eye out for follow-up discussions regarding this topic and others in our “New To Expedition Racing” series, to be hosted on Facebook Live!

First, a few things to keep in mind before filling in the training calendar that might help relieve some of the stress. Remember, we have all been where you are before: new to multi-day races, wide eyed over the momentous, unimaginable race you have signed up for, and wondering where to start. One of the most incredible things about AR is that it teaches us that we are capable of so much more than we can imagine, and much of the challenge is mental. This begins with our training.
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General Reflections

• Especially as a new racer, you cannot train for day 2, 3, or 5 of a multi-day race. While a handful of truly elite adventure racers have the flexibility in their lives to effectively and safely train 20+ hours a week, most racers, even many of those looking to complete the full course or vie for the podium, are training with far less. People have jobs, families, other commitments, and sometimes they just can’t put in the massive hours that a quick google search might suggest you need to find for a multi-day effort. You and 90 percent of the racers competing in an expedition race are in the same boat, so as always, reach out and ask a more experienced racer for advice on how to make the most of the time you have!
• Much of multi-day racing is mental. That's not to say it's to be easy. You will get tired, your muscles will fatigue, you will be sore. But any seasoned racer knows that finding success in expedition racing largely comes down to mental will, stamina, and fortitude. You will need to put in the time and miles to build a base suited to carry you through, but what will determine whether you complete the race or not is likely more in your head than in the hours you put in this winter. Even the few racers putting in those consistent 20+ hour weeks will be physically taxed as the race unfolds past the first day or two.

• You will be taking on a big race, but at the Endless Mountains, you have five days to get through it. It’s all about endurance. Some speed training is always nice to mix things up, but spending time with a loaded pack, building up your feet for the cumulative pounding of five days of racing and your seat for five days of biking (and sitting in a boat) are just as important as strength and speed.

• Anything counts! Go out for a long hike with friends and families and carry some extra weight (or a baby!). Haul a bike trailer or mount a bike seat to carry your toddler with you for a family adventure. Trade in the car for the bike for an active commute a day or two a week. Squeeze in some strength training in a free Fifteen-minute block. It’s not all about long runs or rides, though those are helpful, too.
• Remember that you will mix up the disciplines. Yes, there will be a long bike ride or two, a seemingly endless trek, or a long day… and night… sitting in a boat, but in adventure racing you are routinely switching the disciplines, giving your body a chance to recover. If the RD tells you to expect 200 miles of biking, remember, this is almost always going to be divided up into at least two stages. So, don’t stress about the cumulative numbers; you’re likely not going to ride 200 miles straight through. Break it down into more manageable bits. What's that cliche about eating an elephant? Bite by bite...

Training Approaches

​As for the actual training, there are a few primary ways to approach this. There is no right way to prepare for a multi-day race, and much of it will come down to your personal preference, your other commitments, and of course how much you want to invest in your preparation.

Option One: Active-Lifestyle Training

This first approach might be referred to as “active lifestyle training.” Such athletes tend to have busy lives and either have a hard time completing structured training or don’t enjoy it. As long as you are truly active, this might work for you. Such athletes regularly do some of if not all the following and find it’s enough to get through an event like this:

• Commuting to work by bike
• Regularly going for long hikes
• Participating in active family adventures: carrying children in carriers, bike trailers, etc...
• Working jobs that includes a fair bit of physical activity
• Regularly attending a local rock gym
• Practicing yoga or other such sports

Keep in mind that you will likely be at a disadvantage to racers targeting training more unless you are naturally blessed with incredible endurance - but then again, you might be more mentally fresh when you get to the start line. This approach can work, particularly for those looking to simply experience the event. You will likely suffer more physically without more targeted training, but if your goal is simply to have an amazing adventure with your friends, completing a major event like this may still be attainable, albeit almost assuredly a short-course version of it.

That said, you should be comfortable and competent with the skills required for the event and potentially ready for more mental challenges as your body won’t be as prepared for the physical strain of the journey. Teams that can persevere with less targeted physical training tend to have strong skills and a considerable amount of experience out in the wilderness and elements. They are strong navigators who are efficient with route choice, they are technically sound bikers, they are skilled paddlers, and they have strong, cohesive team dynamics that allow them to work through the event efficiently, sometimes even more effectively than some top teams. Without a strong base in the skills, the lack of physical preparation may be too much to overcome.
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Option Two: Structured Training

While this first approach can work, it’s better for shorter events. Most racers realize they need to put in targeted training time or at least supplement their active lifestyle with periodic sessions on foot or bike or in a boat. As noted earlier, you don’t need to train twenty hours a week to prepare for multi-day events, but you will want to incorporate long training sessions into your weekly routine, and some shorter sessions with targeted harder efforts also help.

 Many expedition racers try to get in at least one long ride and one long run per week as they prepare for a multi-day race. Defining what constitutes “long” is difficult, and new racers should be aware that too much too soon can impede your training, lead to overuse injuries, and potentially end your race before you even hit the start line. Build slowly and recognize that you don’t need to ride a century or run a marathon every weekend to be prepared. As noted above, a long weekend hike with a twenty-pound pack might be just as valuable, and maybe more so, than a three-hour run pounding pavement. A three hour mountain bike ride might only net you thirty miles, but it might help build more strength and help you develop your bike skills better than a road ride on a bike you won’t be using in the event anyway.
 
Anything counts, but many racers find a balance between long hours and shorter ones with more intensity. Sometimes less is more. Overall, mix it up. It’s one of the joys of the sport and training for it. One week, you might run 3-4 times with a couple of other sessions on the bike and in a boat. The next week, you might focus on biking. Again, whatever fits your schedule, but if you can shoot for ten hours a week - give or take - maybe not right away but by the late spring, you will be more fully preparing your body for the challenges it will face over five days of racing.
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Option Three: The Coached Athlete
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Most racers don’t work with a coach, but there are major benefits from doing so. Yes, it costs more money, but professional coaching will almost assuredly prepare you better for the event, it will translate to better performance and subsequently less physical and mental struggle, and it will increase your chances to reach the finish line. It’s not a magic pill, and the race will still be very challenging, but almost everyone who works with a coach reports being better prepared and able to enjoy the race more thanks to that preparation.
 
Additionally, coaches remove some of the mental strain for racers who may have trouble conceiving of a training plan. It can take a considerable amount of time and energy to plan effectively training week in and week out, and many new racers just don’t know where to start. A coach removes this worry and does that work for you, providing you added accountability. You are also working with an expert who understands nuance in training and preparation most of us never fully learn.
 
For the Endless Mountains, we are excited to offer a special coaching opportunity. Experienced adventure racer and longtime endurance coach Jen Segger is offering a team package to teams competing in Pennsylvania in June. It’s a great way to start your journey and more affordable as she will offer a training program to the whole team.

final thoughts

​In no particular order, consider the following suggestions and try to work them into your training plan:
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• Hills. You will find yourself hiking and biking up hills in the Endless Mountains. A lot of them. Try to incorporate some hill training into your runs, hikes, and bikes. Here, a steady hike with a loaded pack will better simulate the race, as few racers are running uphill in an expedition race.
• Hike. On that note. HIKE. Steady, efficient, and moving in the right direction is good enough to complete an expedition race, and on Day 4, almost no one is running. Work hiking into your route.
• Train with the weather. Yes, it’s summer, but there can be some wild weather swings, even in the low-elevation mountains of Pennsylvania, and over five days you are likely to experience varied conditions. Be prepared for the rain, the heat, and the cold. Get out there and train in tough conditions if you are not used to being in them. Again, so much of this is mental, so try to hit the start line ready to race in less-than-ideal weather.
• Overnight racing. We're not suggesting adding sleep deprivation to your training, but if you have not experienced racing through the night, it’s worth adding this into your training. Consider signing up for a 24-hour race so that you experience what it feels like to race through the night. It’s not quite the same when you are just out for a long night. Keep in mind that you cannot really train yourself for night three. All racers contend with sleep deprivation, but having the experience to know that you will wake up when the sun comes up - and having a smart strategy for sleep - can play a key role in your success on the course (more on sleep in a later article).
• Strength. Strength training tends to be one of the things that many racers shirk when time dictates that you have to do more responsible things like work and take care of kids. If you have limited time, focus on your back and core, since you will be carrying a pack for most of the race.

• Paddling. This is the other thing many racers skip out on. It’s harder to train for as most people can’t roll out of their garage into a lake, river, or canal. Some people invest in kayak ergs. Others get there paddle training in through shorter events. For obvious reasons, you should try to get into a boat periodically, but know that you are not alone if you can’t do it regularly.

• Feet. Build up your feet. Sore feet and blisters are one of the most common barriers to a successful finish in a multi-day race. Bad feet can also undermine your ability to enjoy the experience, even if you do push through to the finish line. Hiking with weight is probably the single best thing you can do to prepare your feet for the pounding of a multi-day race, but also dial in your gear considerations: shoes, socks, and proper lubrication and blister treatment are crucial.
• Train with your gear. Too many new racers show up to big races unsure of how to use their gear. Make sure you are comfortable inflating, deflating, and storing your packrafts (not to mention paddling them). Take a bike repair class, and make sure someone on your team has a good working knowledge of mechanics. Train with the clothes, packs, and other gear you will be using during the race. It’s amazing how much time is thrown away in inefficiency.