Training Tips

8 August 2008

To enjoy and race well in the Mark Webber Pure Tasmania Challenge, you need to taper correctly!

The taper is the period of reduced training VOLUME before a major race. This period allows the body to fully recover (without losing fitness), so that maximum performance can be achieved on race day. It is important that it is volume that is reduced but the intensity of your regime should still remain high. 

Too many competitors complete tapering the other way around – continuing to perform long/slow distance work – whilst removing all sessions of a moderate to high intensity. Research has proven that for a taper to be effective, volume should be gradually reduced whilst keeping the intensity at pre-taper levels. 

The taper is likely to make you feel lethargic which is normal in this type of regime. Your body will take time to adjust to the changes. This is where competitors are tempted to go out and test themselves or push harder than their program dictates – you need to save your efforts for the Challenge. Due to a large reduction in volume during this period, higher intensity efforts will be short in length, and performed less often. 

The taper will usually last for between 3 and 5 weeks. A good rule of thumb with an Adventure Race taper is to reduce the volume of your schedule by 20% each week, starting 4 weeks out from the Challenge. This will mean that in the week before the Challenge, you are only performing 20% of your biggest volume week. Keep in mind that the frequency of sessions also remains the same.

For example, if your biggest week had you cycling 200km you would only cycle 40km in the final week. In this last week less is better, you will not get any fitter. 

Some athletes in sprint distance events respond better with a taper that involves reducing training volume more sharply, in a progressive non-linear manner (i.e. 60-90% in the last week). This also involves reducing training frequency slightly (i.e. 20%). This needs to be trialled before a minor race, so that the correct strategy is used prior to a major race.

Another common mistake is to rest the day before you begin the event. Have your rest day 2-3 days before the Challenge. This will prevent you from feeling sluggish on the first day. On the day before the Challenge, complete a short/easy session in each discipline and include some short sprints to ‘kick-start’ your fast twitch fibres (these do get used in the Challenge, especially towards the end of the race as your slow twitch fibres fatigue). 

Lastly, the length of the taper will differ between athletes, so ensure that you have determined your optimal strategy prior to Challenge.

Running- largest training week should end with five weeks to go to the Challenge.

Cycling- largest training week should end with four weeks to go to the Challenge.

Kayaking- largest training week should end with three weeks to go to the Challenge.

 

23 June 2008

Navigation

The Mark Webber Pure Tasmania Challenge 2008 will use the most up to date 1:25000 maps available of Tasmania. (Maps will always be a 2 dimensional view of a 3 dimensional world). Your starting point as a team is to take collective responsibility for navigation. Find out now what skills are lurking in the competitive history of your team. Learn to develop and follow your instincts as a number one principle. The Challenge will set a standard in 2008 which will focus on the use of clear and consistent signage and make available the best maps at the time of the race. The course will be competitive and sensibly marked. Even with these principles you need to play your part to give your team the edge. Preparation is KEY. If you turn up at the start line and you do not know which way North is and how to interpret the information in your competitor’s manual onto a map you are going to be at a disadvantage.

Basics

There are four basic skills you need to practice:

  • 1. Map reading. An understanding of the scale of the map and how the symbols on the map relate to those on the ground is crucial.
  • 2. Compass skills. The two main techniques are the compass bearing and orientating the map. The compass bearing is the standard technique used in all navigation books. It involves turning the housing on the compass so that the arrows on the housing match up with the magnetic north lines and the direction arrow on the compass then points in the direction of travel.

    To orientate the map you turn both the map and the compass so that magnetic north on the map is lined up with the north on the compass. This means what is in front of you on the map is now in front of you on the ground. Use the compass to orientate the map.

    The difference between grid north on the map and magnetic north (magnetic declination) is presently about 12 degrees in Tasmania.
  • 3. Distance estimation. There are two techniques used here. Firstly is pace counting. For a variety of terrain you work out how many paces it takes to cover say 1000m. Then it is simply a matter of working out the distance on the map, working out how many paces it should be and counting out that number of paces.

    The second technique is timing. A watch that takes splits is very useful. Work out how many minutes it takes to cover say 1000m over a variety of terrain. Then it’s simply a matter of working out the distance on the map, and calculating out long it should take.
  • 4. Altimeters and GPS. Altimeters are great in hilly terrain, but just make sure that they are calibrated at known spot heights during the race. If a low pressure systems comes in the reading can become very inaccurate in a very short space of time. GPS are a great tool if they are allowed by the race organizers. However, make sure you use the correct datum and co-ordinate system.

  • Navigation at Speed

    Once the basics have been mastered it is generally easy to navigate at walking speed. However, the faster you run the harder it becomes. Each time you look at the map or compass it slows you down slightly, but looking less often at the map or compass means you are more likely to make a mistake. Basically there is a compromise between running as fast as possible and navigating accurately. In adventure racing it seems sensible to be more cautious and reduce your speed but be accurate. However, a top navigator will still be more accurate running at nearly maximum speed than a less proficient navigator going slowly. So the question is how do you achieve this?

    1. Go Orienteering. This is a great way of learning to navigate fast.

    2. When running or trekking hold the map folded in your hand and your compass (attached to your wrist) either in the same hand or the other hand. This makes glancing down at the compass simple and quick.

    3. Use track runs or long climbs to plan ahead. Use these points in the race to know exactly where the next checkpoint is AND which way to leave it. Difficult route choice decisions should be looked at in detail and the rest of the course studied.

    4. Practice reading a map and compass while running. Go for a run in the park with your last AR course and imagine doing it whilst running around. Remember to lift your map and compass to a flat position and let them settle for a second before looking at them.

    5. Look at the map and create a picture in your mind of the terrain you are about to come across (particularly the contours). If you can do this visualisation well it means you need to look at the map less.

    6. Vary your speed. If you are going up a major valley to a saddle the fine details on the map can be ignored and you can run flat out. However, if you are approaching a difficult checkpoint or you need to go through a town with a maze of streets you need to slow down and use all the details on the map, an accurate compass and maybe distance estimation.

    7. Look around and ahead. You will often see an obvious feature that will definitely be on the map, for example you will cross a stream, or in the distance see a feature such as a block of trees. It’s worth identifying these on the map as it will confirm your exact position or give you a point in the distance to aim for.

    8. Glance at your compass regularly to make sure you are going in approximately the correct direction.

    Navigation in a Team

    Theoretically navigating in a team should be easier than individually as there are more people to help, but it does not always work out like that. The navigator can feel under a lot of pressure and it requires more physical effort and a lot more mental effort to navigate rather than just run or cycle.

    1. Choose good team members who will not give you a hard time if you make a mistake. They should also realise that they may need to carry extra gear.

    2. As the navigator go at your own speed.

    3. Split the duties. There should be separate people in charge of navigation, PS or altimeter and the exact checkpoint description. However, there needs to be excellent communication between them.

    4. Keep other team members informed about your progress and what is coming up on the course.

    Route Choice

    There are two main aspects to route choice: finding the fastest route and finding the route on which you are least likely to make a navigation mistake. There are times when you want to go for a route that is slower if it means you will not make a mistake. Generally you need to consider the following:

    1. Avoid hills. It is often faster to go round a hill than over the top and back down. Sometimes it is worth measuring the climb by counting the index contours on both routes. Sometimes a hilly route (especially on a bike) can be quicker than a flat route but it can be so tiring that in the long term a slightly slower flatter route would be better.

    2. Choose routes with good running/cycling surfaces. As with hills it is often worthwhile (especially on a bike) going further on a faster surface than slower going straight.

    3. Route choice is not all about the major decisions. It is also about finding good lines over the terrain. So always keep looking around and ahead for good lines.

    4. In difficult conditions (such as at night or when tired) take a safer route.

    5. A safe technique that is sometimes useful is aiming off. This means that if you are heading for a road junction or stream junction you take a compass bearing off to one side so that when you come onto the road or stream you know which way to turn.

Are we lost?

There will come a point when it will gradually dawn on you that you don’t know where you are. It happens to everyone at some point and it is crucial to be able to sort it out quickly.

  • 1. Don’t panic. Making a quick but wrong relocation will only loose further time.
  • 2. Orientate the map, i.e. turn the map so that magnetic north is pointing the same way as the compass. Then what is in front of you on the ground is in the correct position on the map. It is vital to trust your compass under these circumstances.
  • 3. Look around. Are there any obvious features on the ground that must be on the map? These might immediately tell you where you are.
  • 4. Check the point on the map when you last knew where you were. Then remember which features you have crossed and seen since then, and look for them on the map.
  • 5. Let another member of the team have a look, sometimes it can be completely obvious to someone else what has happened.
  • 6. If you still have no idea it is sometimes best to carry on in the direction of the next checkpoint on a compass bearing hoping to relocate on the way. Sometimes it’s worth taking a compass bearing to a major feature (e.g a road) and sometimes it is best to retrace your steps. It depends on how lost you are and how far it is to the next checkpoint.
  • Never try and make up time by going really fast if you have got completely lost, you will only make another mistake. It is best to slow down a bit and be extra cautious for a while. When training use a map of the area to plot your training routes.

Summary

  • Work together to understand how the mind works in interpreting information
  • Look after your maps. It rains sometimes so get used to using clear waterproof sleeves.
  • Mark the maps in a manner that does not cover the key locations and landmarks. Use a marker that will not run.
  • Learn the simple functions of a compass. Don’t rely on your own sense of direction only.
  • Don’t follow other teams. Become self sufficient and believe in your own decisions.
  • Learn how to pick out dominate landmarks. With amazing scenery like Cradle Mountain you will not be short of landmarks. It’s not like navigating in the desert where distance is so important.
  • Don’t try to map read by committee, determine the most appropriate members based on skill base and combine these skills in one decision.
  • Don’t rely on “I have been here before map reading”. You will look a real idiot if your memory is not as good as the map in front of you.
  • Don’t blame the maps, signage or Race Director for getting lost. Stay positive if things don’t go to plan, it will help the continued morale of the team. Also there is a very strong chance you can learn from your mistakes.

Remember when you touch down in Tasmania get into race mode. Absorb every piece of information given to you.  Bring a folder with you to carry all information with you at all times. Yes, enjoy every minute of this amazing Challenge but at the same time delegate responsibility for different elements of the Challenge to individual team members. For example if a team member is adept at bike mechanics, make sure that he/she helps the remaining team members with their bike set up. It is the same with navigation. Make sure that the most experienced member of the team on navigation collects together all information. When they receive the competitor manual allow them time to read the manual on behalf of the team in full before you sit down as a team and discuss its contents.

Article courtesy of SleepMonsters, Tim Saul Race Director and Paul White Logistics Director

 

 

10 June 2008

Become your own Challenge chef

The Challenge is renowned for its high standard of cuisine, energy drinks, gels and bars, however this lulls competitors into a false sense of security.

Nutrition and hydration are key to your success and starts on day one of your training.  It is very important that you get to know your body and how it responds to training for a multi disciple event like the Mark Webber Pure Tasmania Challenge.

Between now and November become your own Adventure chef. Try out different methods of hydration and food intake. Use different methods of carrying these items while out on the training track. Create your own menu to fuel your body throughout the intense and exciting training days in preparation for the 2008 Challenge.

Each competitor will have likes and dislikes in texture, taste and quantity of food and drink consumed. Complete a diary of your findings and compare it with your team mates. Establish a sensible level of sports drink intake in a day for each individual and take this knowledge into the Challenge.

If you have a personal favourite food or drink, pack it with your equipment to assist you in delivering optimum performance on the Challenge. I made up flapjacks (small pre-packed bags of goods which might include nuts, dried fruit, chocolate etc) with my own ingredients and on a 125 mile kayak marathon last year, two of us consumed over a 100 flapjacks in three days.

The advantage of the flapjacks was that they were high in calories and broke down slowly in our stomachs. Also when we took on fluid it was held in the stomach longer because it was absorbed into the broken down flapjacks. End result for us was that we smoothed out the highs and lows that some other high energy products produce and the flapjacks where eaten every hour on the hour in a disciplined manner.  

Don’t look for a quick fix during the event. Develop your own energy intake plan that encourages everyone in the team to work together to achieve one goal which is to deliver maximum enjoyment from this amazing event.

If you have any questions please email Paul White, MWPTC Logistics Director

paul@markwebberchallenge.com

 

28 May 2008

HYDRATION: HOW TO GET IT RIGHT

We all know getting your hydration right before, during and after exercise is important for performance and recovery, but how do we know if it’s right? This article aims to summarise and clarify hydration for prolonged exercise (e.g. longer than 1 hour).

If you’ve experienced dehydration you will agree your performance decreases. Technically dehydration means a relative deficiency of ‘free water’ in the body, more accurately described as ‘hypernatremia’ (elevated sodium level in the blood) [1].

Sports drinks have made hydration a lot easier with the addition of carbohydrates (sugars) and electrolytes (salts). The availability and balance of the electrolytes sodium and potassium in the body is critical for maintaining optimal cell function. The carbohydrates will generally make a drink easier to consume as well as providing extra energy.

Electrolytes

Prolonged exercise can put pressure on the body’s sodium and potassium availability and balance. Sodium and potassium control cell volume, muscle contractions and nerve impulses, and drive the active transport of sugars and amino acids into certain cells [2]. It is very important to get the balance of sodium ions to potassium ions correct – scientifically these ions work in a 3Na +/2K + ratio [3]. In addition, if you do not consume enough sodium with your fluid (e.g. drink a lot of water) you risk hyponatremia, a dangerous condition that requires immediate hospitalisation, it can be fatal [4]. (There has been some close calls recently in Victoria). Although potassium is abundant in our body and the foods we eat, on a hot day we can lose 7-8 litres of sweat that will certainly leave the body low on potassium [5].

Carbohydrates

Carbohydrate ingestion does improve performance when ingested throughout exercise, hence the sports drinks being the drink of choice over water [6]. Most commercial sports drinks (e.g. Gatorade and Powerade) contain 6-8% carbohydrates, although 4-8% is the accepted amount required to improve performance [7]. Some people find above 6% carbohydrate too much to digest/absorb, so you may want to decrease it to avoid stomach discomfort. It is important to remember the purpose of drinking is to hydrate, if you are also eating during the event the carbohydrate content is not as important as the electrolytes.

Measuring Hydration?

Trial and error is the best way to find what works for you. We all have different requirements, it’s up to you to determine electrolyte and carbohydrate content, and how much water is required at any given temperature. This can be done on training rides and racing.

If you want to get more technical about hydration, try weighing yourself before, during (if time) and after your events and training. You need to note variables like temperature, humidity, duration and work-rate (this can be perceived effort or average speed/heart rate). Remember to record fluid intake and carbohydrate and electrolyte content. You’ll find some product websites have fluid loss calculators for this purpose (e.g. Gatorade).

It’s important to remember that it’s very difficult to re-hydrate at the same rate as you lose fluid. This depends on all the variables mentioned but in particular the intensity versus duration. If you compete for 2 hours your intensity will be high and therefore you will weigh less than your starting weight. As long as the dehydration hasn’t affected your health and performance this is not a problem, as you can re-hydrate after the event. If your intensity is low over a long duration event e.g. 24 hours you should aim to keep the body weight as regular as possible. It’s the ultra endurance events that can lead to dangerous consequences if you continue to dehydrate throughout the event.

Drink Preparation

If you are eating during the event it will be difficult to measure carbohydrate and electrolyte content accurately. You can stick with your drink of choice or reduce the carbohydrate and electrolyte content a little by mixing your own. A good safe drink to have if you are eating during the event or you haven’t made your own drink is Gastrolyte (available at pharmacies). Gastrolyte has an electrolyte balance and content designed for people recovering from dehydration so you can’t go wrong with the electrolyte balance and availability. However it does have less carbohydrate, about a quarter of that in Gatorade.

If you are using powder mix to make your drinks you can measure the carbohydrate content and add electrolytes if the powder mix does not meet your required amount. Try making your drink with 6% (60g/L) carbohydrate as a starting point (this is what Gatorade use). This level can then be increased or decreased as desired. Generally pre-made sports drinks and the powder mixes don’t have enough electrolytes and you may want to add more in the form of sodium chloride and potassium chloride. You can use Gastrolyte as a comparative measure with about 5g/L sodium and 1.5g/L potassium, you could even add the Gastrolyte powder to increase the electrolyte content.

Correct hydration will allow you to get the best out of your body, get it wrong and not only will your performance suffer, more importantly your health will as well. So to ensure you enjoy the summer days, drink smart.

Liam is available for questions relating to this article and any other nutritional concern on email; liam@vigor.net.au or visit www.vigor.net.au to checkout the many other services on offer at Vigor.

[1] Frayn K (1996) Metabolic Regulation – A Human Perspective Portland Press Ltd, London

[2] Alberts et al., P (1994)  Molecular Biology of the Cell 4 th edit., Garland Publishing Inc  NY

[3] Alberts et al., P (1994)  Molecular Biology of the Cell 4 th edit., Garland Publishing Inc  NY

[4] Rehrer NJ (2001) Fluid and electrolyte balance in ultra-endurance sport. Sports Medicine 31(10):701-15.

[5] Frayn K (1996) Metabolic Regulation – A Human Perspective Portland Press Ltd, London

[6] McConell G (1996) Effect of timing of carbohydrate ingestion on endurance exercise performance. Med Sci Spots Exercise 28(10):1300-4.

[7] Von Duvillard SP (2004) Fluids and hydration in prolonged endurance performance. Nutrition 20(7-8):651-6