Adventure Racing Courses
Prepare for a Sprint Race with a 5-month training course!
A Sport Specific AR Training Program!
Adventure racing is unique – it’s not like any other sport out there. Racers need to have the fitness capacity and skills required to mountain bike, run, trek and paddle from four to upwards of eight hours non-stop, all while navigating changing terrain, moving with agility and control while wearing a pack, and being ready for ANYTHING the course throws at them.
From hills and flats, to wind, rain and sun, muddy hillsides to river crossings, and boat portages to bushwhacking, adventure racers need to be able to push through fatigue, body aches and nature’s elements and root in to the confidence that their body and mind will get them through the event. Training smart, applying progressive training principles, and developing skills in all aspects of the sport is what will make an athlete successful!
This 100+ page course has been put to the test for athletes taking on races such as the MOMAR (Mind Over Mountain Adventure Race), Alberta’s Rocky Mountain AR, the Rocky Mountain Adventure Race Series in Colorado, Rootstock Racing Events and many of the events found on the USARA calendar each year.
COURSE CURRICULUM
Practical Tools for Success
- Preparation & Getting Organized
- Intention & Commitment
- The 4 Pillars of Smart & Progressive Training
- Goal Setting 101
- Strategy
- Planning
- Scheduling
- Keep Active with Other Activities
Strength Training, Prehab Mobility, and Stretch & Release Plan – Month by Month
- 5-Month Training Calendar
- Strength, PreHab Mobility, Stretch and Release (a separate module for each month of training)
Nutrition
- Eating Intuitively
- Fueling for Endurance
- Gastrointestinal Distress
- Race Day Food Plan
- Recovery
- Hydration
- Calculating Your Needs
- Keeping a Food Log
Lifestyle and Self Care
- To Train or Not to Train When Sick
- Stress Management & Sleep
- The Importance of Rest Weeks
- A Focus on PreHab Mobility
- Body Care – Massage, Physio and Chiropractic
- Body Care for Race Day
Resources for Getting Started
- Goal-Setting – Tips and Worksheet
- How to Use a Heart Rate Monitor
- Exertion Scales
- Training Zones & Effort Charts
- Setting Training Zones for Both Bike and Run
Training and Technique
- Bike/Run/Paddle/Navigation start points
- Strength Training Overview
- Keeping Active With Other Activities
- Crossing Training Tips
- Training Hours and Scheduling Races
- Training Races
- Hill Running Technique
- On Training With Friends, Training with Team Mates, Having an Adventures
Tapering and Race Prep
- The Art of the Taper
- Race Week
- Pre-Race and Race Day
THIS COURSE IS FOR YOU IF:
INVESTMENT: $225 CND + tax
- You want to participate in your first Sprint Adventure Race (8 to 12 hrs).
- You want to improve and train with structure.
- You are a beginner to intermediate runner and cyclist.
- You’re excited to progress in your off road multi-sport journey and apply various training principals that will yield improvements.
- You hope to one day partake in longer distance adventure racing events and want to gain experience.
- You’re seeking professional guidance for a fraction of the cost of private coaching sessions (Jen charges $325/mo for baseline monthly coaching).
- You are able to run 10km, cycle for 90mins and are injury-free.
- NEW!!! The daily training guide is available for loading into Training Peaks. Just ask and Jen is happy to provide it in there.
WHICH PROGRAM IS RIGHT FOR YOU?
This course is best for athletes who are new to adventure racing and looking for an entryway into the sport. Your goal might be to complete your first race and make it across the finish line. This program would also be suitable for someone who has never followed a structured training program before but wants to make their training time be of quality and yield results. This course will have you well prepared with your fitness level to take on a short sprint adventure race in the realm of 8-12 hours.
Athletes starting this course should be comfortable with aerobic based exercise 4-5 days of the week, with multiple weeks under their belt of being able to run/hike on their feet for one hour continuously, and cycle for one hour.
This course begins with:
- 2 x on foot training sessions per week
- 2 x bike sessions per week
- 2 x strength & mobility sessions per week
- 1 x flex/choose your own adventures/crosstrain (optional) per week
- 1 x full rest day per week
Time commitment:
Weeks 1-4
- 6hrs, 10mins
- 7hrs
- 7hrs, 35mins
- 4hrs, 45mins (rest week)
Weeks 5-8
- 6hrs, 25 mins
- 6hrs, 55mins
- 7hrs, 35mins
- 5hrs, 20mins (rest week)
Weeks 9-12
- 7hrs 25mins
- 8hrs, 05mins
- 8hrs, 40mins
- 6hrs (rest week)
Weeks 13-16
- 7hrs, 45mins
- 9hrs, 20mins
- 9hrs, 10mins
- 6hrs, 35mins (rest week)
Weeks 17-20
- 9hrs, 20mins
- 7hrs, 15mins
- 5hrs, 25mins
- 2hrs, 20mins (RACE WEEK!)
This course is best for athletes who have 1-3 years of experience in adventure racing and are aiming to improve their performance. It is not suitable for a beginner athlete or someone coming off the couch. This course will have you well prepared with your fitness level to take on a short sprint adventure race in the realm of 8-12 hours.
Athletes starting this course should already be comfortable with aerobic based exercise 4-5 days of the week, with multiple months under their belt of being able to run/hike on their feet for one hour continuously, and cycle for 75 minutes.
This course begins with:
- 3 x on foot training sessions per week
- 2 x bike sessions per week
- 2 x strength & mobility sessions per week
- 1 x full rest day per week
Time commitment
Weeks 1-4
- 6hrs, 10mins
- 6hrs, 55mins
- 7hrs, 55mins
- 5hrs, 15mins (rest week)
Weeks 5-8
- 8hrs, 35mins
- 9hrs, 15mins
- 10hrs, 15mins
- ) 7hrs, 15mins (rest week)
Weeks 9-12
- 8hrs, 10mins
- 8hrs, 50mins
- 9hrs, 30mins
- 7hrs, 15mins (rest week)
Weeks 13-16
- 9hrs, 40mins
- 11hrs
- 11hrs, 15mins
- 6hrs (rest week)
Weeks 17-20
- 10hrs, 15mins
- 9hrs
- 6hrs, 20mins
- 2hrs, 5mins (RACE WEEK!)
What’s Included:
Weekly training schedules for running, biking and paddling that cover pacing, effort, and the best terrain to utilize in order to reach your goals
A comprehensive strength, movement and mobility routine to develop mental and physical resilience and support longevity in your training
Resources and tools to establish progressive training and keep you accountable
A vast exercise video library to ensure proper technique
Stress management and self care strategies to keep you balanced and grounded
Holistic health and nutrition advice to fuel your body for endurance
What You’ll Learn:
- Speed, power and endurance
- Strength training as a mixed, multi-sport athlete
- How to maintain energy and mental focus, and how to avoid getting tired over long distances
- Tools for developing a strong mental game for both training and race day
- Smarter (not harder) daily training methodology with prehab exercises, stretch and prescribed rest days
- How to find balance and fit training into life, as well as how to incorporate your favourite cross training activities
- The best training methods for injury prevention, complete with a mobility program
- Nutrition to support your efforts and keep your body safe
- Gear preparation and considerations
- Race day preparation
- This course is loaded with valuable information to effectively prepare you for the big race, but it will also equip you with the knowledge and tools to really elevate your athleticism and endurance in all areas of your life.
Jen Segger
Sought out for her expertise in endurance, Jen combines her 25 years of experience as an elite level athlete with over 2 decades of coaching to help her clients set and achieve big audacious goals. Jen encourages each person she works with, from the newbie to the elite, to dream big and wipe away any limits they may have placed on themselves. #challengebychoice
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