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  1. ADVENTURE RACING You can never fully master the forces of nature. But challenge them, and you may learn to master yourself.

  2. Introduction to Adventure Racing • What is AR? • History of AR • Types of Discipline • Equipment • Training • Nutrition/Hydration • Safety & Risks • Getting started • Races around this region • Singapore’s participation

  3. What is Adventure Racing • Adventure racing can be defined as a non-stop, multi-day, multi-sport team event • A race which pushes competitors to and beyond their physical and mental limits • The goal of the competition is to be the first team to get all members across the finish line together • The course usually take competitors through remote wilderness where they must travel without outside assistance • Each team must use strategy to determine the best route, equipment, food and pace to maintain to win • Race course is usually not known till a day, or just hours before the race • Only disciplines involved, total distance, distances breakdown by major discipline such as mountain biking, trekking, kayaking, are made known prior to race • Sequence and distance of discipline usually not known prior to race

  4. History of AR First started • Coast to Coast in New Zealand, founded in 1980 • Raid Gauloises held in New Zealand in 1989 • Southern Traverse in New Zealand founded in 1991 • Eco Challenge founded in 1995 • Mild Seven Outdoor Quest founded in 1997, China

  5. Coast to Coast Founded in 1980, New Zealand Discipline: Running, Biking & Kayaking Total Distance 243km Only race to have a fixed race course since its inception

  6. RAID GAULOISES First race held in 1989, New Zealand Need to qualify since 2003 10 days of non-stop racing Held in countries around the world, including Costa Rica, New Caledonia, Madagascar, Oman, Patagonia, Sarawak, South Africa

  7. Southern Traverse Founded in 1991 Race held locally in South Island, New Zealand 6 days of non-stop racing Support crew required

  8. Eco-Challenge Founded in 1995, Utah, USA An Expedition Race 12 days of non-stop racing Un-supported

  9. Mild Seven Outdoor Quest 5 days Stage race First started in China, now held yearly in Sabah Total prize money $250,000

  10. SUBARU PRIMAL QUEST Started in 2002 Supported

  11. Types of Discipline

  12. OrienteeringNavigation Plotting/planning the shortest & easiest route by studying the map Reading contours, elevation and vegetation

  13. Mounteering Alpine trekking Harsh climate and treacherous terrain

  14. Trail runningJungle trekking Through primary jungle Expected to bash through thick vegetation, thorny bushes

  15. KayakingRafting Proficiency in moving/white water usually required (class 2 certification) Navigate through rapids and obstacles

  16. Mountain biking May range from easy, flat and wide trails to narrow hilly single trail with steep ascent 4 wheel tracks to technical single trail with switchbacks

  17. Ropes abseilingJumaringTyrolean traverse Most exciting and fun element of adventure racing Rather technical and minimum level of proficiency required for ropes skills May be considered the most life-endangering discipline

  18. Horse ridingCamel back riding Horse handling skills required

  19. In-line SkatingSkate Scooter Another fun element Drafting (staying close behind each other to block headwind) to maximise efficiency of teamwork

  20. SwimmingCoasteering Important to waterproof equipment, especially race map/passport/emergency radio

  21. Caving Lighting equipment usually required as it may be pitch dark Fear of darkness must be overcome

  22. Apparels & Equipment

  23. Trekking

  24. Mountain bike

  25. Kayaking

  26. In-line skateSkate scooter

  27. Climbing

  28. Others Bladder, energy bars, energy drinks

  29. Objectives : Plan your training around the following 4 aspects : Technical – mountain bike, ropes, kayaking skills, navigation, obtain necessary skills certification Tactical – race strategy, building teamwork, apparels/nutrition/hydration testing Physiological – fitness, endurance and conditioning Psychological – mental attitude, race simulation, pre race visualisation Training

  30. Proper warm up and stretching Keep a training log to keep track of distance or duration of training sessions Rule of thumb : do not increase distance/duration by more than 10% each time Adopt a 4 weeks cycle : 3 weeks increasing distance/duration, 1 week recovery training with reduced intensity to let body recover and rebuilding of muscles/tissues damage from training If training is more than an hour, take a sports drink that replenish body salts and provides carbohydrates to help body to metabolise fats Cool down stretch to remove/reduce lactic acid build up so as to prevent DOMS (delayed onset muscle soreness) Stretching helps muscles and tendons recover and may reduce injuries Take a recovery drink (high protein with carbohydrates) which helps to speed muscles recovery Eat and rest well. Sleep is vital aid to recovery. When you sleep, your body replenishes and repairs itself. Training

  31. Nutrition/Hydration • Hydration is critical to athletic performance and is key to maximising your performance • Research shows that athletes who drink fluid may last up to 33% longer per session than athletes who don’t drink • As little as one to two % dehydration can cause a drop in endurance by increasing fatigue • If athletes lose too much sweat without replacing what they’ve lost in both fluids and electrolytes (sodium, potassium), they risk becoming dehydrated • A sports drink is recommended to help ward off dehydration and muscle cramps by replacing fluid or electrolytes • For long training sessions or long adventure races which last from a few hours, to days, proper and adequate nutrition, on top of proper hydration is very important • Body will be undergoing stress, need to ensure sufficient calories to meet body’s demands • Power gel, energy bars make good nutritional snacks for short races, as they are designed to be easily adsorbed by the body • Drink every 10-15 minutes • Do not wait till thirsty to drink, it will be too late • Eat every 30-45 minutes, in small quantities • Do not wait till hungry to eat, it will be too late • For races lasting more than 90 minutes, carbohydrates loading is recommended, 2-3 days before race

  32. Safety and Risk Travel insurance that covers emergency air evacuation strongly advised Being fully aware of your body and personal physical and mental state Communication to keep all members aware of each other’s state Knowing your own limits

  33. Getting Started • do your own research • Volunteer in a race • Acquire the necessary skills • Form a team of like-minded people who shares same racing objectives • Sign up for a short race and Just do it!

  34. Races around this region • Mild Seven Outdoor Quest in Sabah • Sabah Adventure Challenge • Eco-xtreme in Malaysia • Action Asia in HK, Taiwan, Thailand, Singapore • Adventure Quest, ACE Adventure Challenge in Singapore

  35. Singapore’s Participation • 1994 Raid Gauloises in Sarawak • 2000 Eco Challenge in Sabah • 2002 Southern Traverse in New Zealand Eco Challenge in Fiji