INTRODUCTION TO ADVENTURE RACING Sept. 4th, 2008 Josh Forester & Jack Forester Team 4LPH4 1337 @ Reality Bikes
TOPICS • What is Adventure Racing? • Types of Races • Navigation • Gear • Teamwork • Training • Resources
Multi-disciplined race Generally held outdoors Range from a few hours to 2 weeks Team sport (commonly 3 person teams) Co-ed tradition Physically demanding What is Adventure Racing?
Basic Disciplines • Trail running / trekking • Mountain biking • Paddling • Navigation / orienteering • Climbing / rope work • Mystery events / special tests
Team 4LPH4 1337 • 2 years of racing, 16 races, 5 scheduled • 7 members along GA 400 corridor • USARA 32nd/330 ranked teams in 2007, currently 19th/368 ranked teams in 2008. • CPTracker Series 25th • Invited to USARA National Championship • Website with tutorials and race & gear reviews, as well as many AR resources.
REALITY BIKES • Opened in 1995 as a professional, full service shop. • We are a destination bicycle shop. • In 2007, we expanded to double in size. • Southeast’s largest dealer for Fuji, Jamis, Ridley, Santa Cruz, Intense and Free Agent Bicycles.
Trailblazers • Largest adventure racing club in the US • Over 500 members • 11 chapters in 6 southeastern states • Great AR website/community • Benefits • Monthly meetings and clinics • Organized training events • Discounts on gear and races • $10 off annual membership today
Types of Races • Sprint • Half Day • One Day • Multi-Day & Expedition
SprintAdventure Races • Time: 2-8 hours • Total Distance: approximately 20-40 miles • Usually includes special tests or mystery events • Examples: • Adventure Jam @ West Point Dam, Sept. 13th, West Point, GA – http://www.westpointadventurerace.com • 7 Hills, 3 Rivers Adventure Race, Sept. 20th, Rome, GA - http://www.7hills3rivers.net • Siege On Fort Yargo, June, Winder, GA – http://siegeyargo.trailblazerar.com
Half DayAdventure Races • Time: 8-18 hours • Total Distance: approximately 40-70 miles • Examples: • Midnight Rush Adventure Race, Sept. 13th, Clayton, GA – http://midnightrush.trailblazerar.com • Howl At the Moon, Oct. 18th, Jonathon Dickenson State Park, FL – http://www.floridahowl.com • Blue Ridge Adventure Race, April, Blue Ridge, GA -http://www.adventureracega.com
One DayAdventure Races • Time: 18-30 hours • Total Distance: approximately 75-120 miles • Includes night navigation and minor sleep deprivation • Examples: • Overmountain Extreme, Sept. 27th, Morganton, NC – http://www.overmountainextremear.com • Upstate Adventure Race, Oct. 25th, Table Rock State Park, SC – http://www.checkpointzero.com/upstate • USARA National Championships, Nov. 7th, Blue Ridge, GA – http://www.usaranationals.com
Multi-Day / Expedition Races • Time: 30 hours to 10 days • Total Distance: approximately 100-400 Miles • Examples: • Odyssey Endorphin Fix – http://www.oarevents.com • Eco-Challenges (no longer held) • Primal Quest - http://www.ecoprimalquest.com • Coasta Rica Coast to Coast – http://www.adventureracingcostarica.com
Navigation • Courses are unknown before starting race • Use topo map and compass to get from check point (CP) to check point • No GPS • Plotting of UTMs • Route choice • Georgia Orienteering Club meet on Sept. 6th
Gear • Each race has a gear list of mandatory equipment • Clothing • Food and hydration • Mountain biking • Paddling • Mapping gear
Clothing • Trail running shoes that fit • Good socks – foot care is critical • Triathlon shorts / tights • Wicking top • Waterproof jacket • Hat • More specialized clothing depending on the weather/race requirements
Food and Hydration • Gels • Energy bars • Backpack with a bladder • Water • Sports drinks • Try to drink every 10-15 minutes and eat every 45 minutes to an hour • Most important for 24+ hour races – JUNK FOOD
Mountain Biking • Types of bikes • Full suspension • Hard tail • Tool kit with spare parts (chain, etc.) – for transition area • Multi-tool (with chain tool) • Pump • Spare tubes / patch kit
Paddling • PFD • Paddles (kayak) • Canoe • Portage wheels
Mapping Gear • Waterproof map case • Map tool / UTM grid • Pens, pencils, highlighters • Table • Yard stick • Contact paper
Mandatory Individual Gear Entire Race (TO BE CARRIED AT ALL TIMES!) Container(s) in which to carry at least 1 liter of water Paddling Section Paddle (Canoe or Kayak) PFD - minimum of Coast Guard approved Type 3 Mountain Biking Section Bike helmet Mountain bike Spare tube (or tubeless tire patch kit if you ride tubeless) Mandatory Team Gear Entire Race (TO BE CARRIED AT ALL TIMES!) Compass Waterproof map case Mountain Biking Section Bike tool Tire pump or CO2 inflator with enough CO2 to inflate 3 tires Tire Lever Paddling 1-Recreational Canoe (i.e. No composite or racing boats) per team Recommended Gear Dry bag One compass per team member Sunscreen First aid kit, including band-aids, polysporin, anti-inflammatories Cell phone and method of waterproofing Sample Gear List(Siege on Fort Yargo)
Individual Gear whistle compass knife (1.5 " or greater blade) waterproof lighter emergency blanket 1 flare Paddling PFD - minimum of Coast Guard approved Type 3 Mountain Biking bike helmet white front light mounted on bike red rear light mounted on bike Team Gear water purification system first aid kit sleeping bag (at least 30 degrees) trowel Fully charged cell phone First Aid Kit Contents 3 - 4x4 gauze pads 1 roll 1" waterproof medical tape or equivalent amount of duct tape 1/2 ounce betadine antibacterial ointment 3" ace bandage moleskin/compeed (enough for all three competitors) 3 doses of anti-inflammatory (ibuprofen, etc) Sample Gear List(Checkpoint Zero 30 Hour)
Teamwork • Have individuals with similar goals. Some common goals are: • Have fun; • Finish; • Be competitive (top 10 finish). • Use teammates strengths and help teammates through low points — a team is only fast as its slowest member. • Have teammates that have a similar fitness level. • Have teammates with compatible skills (e.g., navigator, bike mechanic, first aid experience) • Train together. • Recruit a strong support crew. • Consider the personality makeup of the team. • Assign everyone specific roles (e.g., lead navigator, lead biker, paddling steerer, TA coordinator, etc.)
Training • Train in similar conditions of the race itself, preferably in the area the race will be held; • Focus on your weakest discipline; • If you’re looking for a regimen, triathlon training guides are a good start. • HAVE FUN.
First Race • To prepare for your first race there are a few factors to consider in order to finish: • Build a team with similar goals • Choose a race for which you will have proper time to train • Train for the disciplines that the race will include • Plan on having fun!
Books • Runner's World Guide to Adventure Racing by Ian Adamson • The Complete Guide to Adventure Racing by Don Mann and Kara Schaad • Adventure Racing: The Ultimate Guide by Barry Siff and Liz Caldwell • Adventure Racing by Jacques Marais and Lisa de Speville • Adventure Racing, Guide to Survival by Derek Paterso • Surviving the Toughest Race on Earth by Martin Dugard • The Thrill of Victory, The Agony of My Feet: Tales from the World of Adventure Racing by Neal Jamison • Be Expert with Map and Compass by Björn Kjellström • Off The Beaten Track: A Guide to Mountain Biking in North Georgia by Jim Parham
Websites • http://www.4LPH41337.com • http://www.realitybikes.com • http://www.trailblazerar.com • http://www.gaorienteering.org • http://www.usara.com • http://www.checkpointzero.com • http://www.sleepmonsters.us