Adventure Racing 101

by Sharael Feist

· Utility Travel Pant: Part of Columbia's GRT line, this quick-drying pant is made from 100% polyester microtwill. It has a button waste with zipper front, two front pockets (one of them has a smaller zipper pocket inside) and a back button pocket. These pants look too nice to get dirty. Colors: Stone, Hopsack, Black. Sizes: Women's XS, S, M, L, XL come in 24" seam, short inseam, regular inseam, long inseam. SRP $30.

· Utility Travel Short: The short version of the pant. Same features, colors. Sizes: Women's XS, S, M, L, XL. SRP $35.

Sugoi: The following products will be used by Team Team Montrail in upcoming Eco-Challenge and Raid Gauloises adventure races.

· Excel Stretch Viper Jacket: Made of 100% nylon, this shell is surprisingly soft. The cuffs, made from spandex and polyester, stretch for comfort and the armpits have a mesh ventilation system. This jacket is water repellant, windproof and lightweight. A nice feature is the silicone elastic grip on the lower back scoop of the jacket--to keep it in place. There is a reflective zippered back pocket. Colors: Nugget, Deep Water, Black. Sizes: S-2XL. SRP $115.

· TechniFino Player T: This all-purpose T would make a great team jersey (just add your team logo). It is made of 100% polyester and provides good moisture transfer--keeping you drier. It also has seamless armpits.Colors: White Deep Water, Iron, Ferno, Nugget. Sizes: S-2XL. SRP $40.

· Lycra Power Tri Short: These Lycra shorts have been treated with Teflon to reduce water retention during swimming. A chamois in the crotch helps prevent chaffing. There is an inside key pocket. These durable shorts can be worn during swimming and running, perfect for saving time in the transition area. Colors: Black. Sizes: S-2XL. SRP $45.

· Tenasity Grind Short: These multi-sport shorts are lightweight, quick drying and durable. The stretchy material allows for maximum movement. There are two front zip pockets and a built-in elastic belt. A word to cyclists: These do not come with padding. Sizes: S-2XL. SRP $75.

· Adrenalink Boxer Short: Finding the right kind of underwear to wear during an adventure race might be difficult. Look no further. These boxers, made from 100% polyester, will keep men comfortable and dry. Elastic waistband. Sizes: S-2XL. "http://www.sugoi.ca".

Mountain Hardware:

· Women's Detonator Shirt: Made of 100% polyester with wicking inner and smooth, tough outer, this close-fitting top will be a welcome piece of clothing for any adventure race. This lightweight, durable shirt sports a 3 1/4-inch stand-up collar and deep zip front. The reflective patches are a great way to make sure you're seen and to find teamates in the dark. Something you don't see much in athletic shirts, the side zip pockets are a nice touch, making it possible to access needed items with ease. Colors: Blue Moon/French Blue, French Blue/Silver, Nasturtium/Silver. Sizes: XM, S, M, LG. SRP $70.

Socks:
SmartWool: One of the most important things about an adventure race is keeping your feet warm and dry. These socks made from Merino wool will do just that. There are various designs to choose from, including the following:

· RBX Micros Mini: Ankle sock with rib welt top with elastic, waffle knit instep for enhanced ventillation, a knit and elastic arch brace for support, lightly padded sole to prevent blisters.

· RBX Racer: High ankle sock with 3x1 ribbed cuff, waffle knit instep, elasticized arch brace and lightly cushioned sole.

· RBX Ultra Cushion: High ankle sock with 1x1 rib welt top for a snug fit, flat knit instep, and lightweight, ultra dense padding in the sole.

· RBX Ultra LightL High ankle sock with cross knit elastic top, waffle knit instep, and flat knit sole for less bulk. SRP $10.95-$12.95. "http://www.smartwool.com".

Sugoi :
Merino Wool Sock: These knee-high socks are bound to keep your feet and calves warm and dry. SRP $15.

Hydration:
Camelbak:

· Rally 18: Staying hydrated is one of the most important things to do during a long endurance race. The Rally 18, designed for adventure racing, will not only allow you to carry three litres of water, but also has plenty of storage space. It features the Bungee Compression System for keeping your gear in place in the outer mesh pockets. There are four sturdy loops--perfect for hooking carabiners to for carrying extra items. There are two main storage areas: a smaller zipper pocket in the front and a main zipper pocket in the middle. Also, there are two waistbelt zipper pockets that are easily accessible. A nifty plastic clip on the shoulder strap holds the water valve in place so that you can get to it quickly. Adjustable chest and waist straps allow for a snug and comfortable fit. As always, the pack comes with a Big Bite Valve to sip water easily, PureFlow tube that makes water taste less like plastic, HydroLock system so that you don't spill a drop. Color: Ocean Blue. SRP $70. For those needing even more storage space, check out the Raza 28. SRP $100. "http://www.camelbak.com".

Sleeping Bag:
Exped:

· Butterfly: This ultra-light, soft, comfy bag will keep you warm, even if it's 32 degrees farenheit outside, although you'll be most comfortable at 40 degrees or higher. The bag, made of Pertex Quantum fabric, is designed to keep the heat in. This is the perfect bag for adventure racing since it folds up into a pouch the size of a small pillow and won't weigh you down since it weighs less than about 20 ounces. Features include: tuck-stitch baffle design, lockers loops, insulated draft tubes, bar taced stress points. By far the lightest, coziest bag I've slept in. SRP $289-$299. "http://www.exped.com".

Tools:
Portable Stove:
The Brunton Crux stove is a great piece of equipment for a multi-day adventure race--the foldable stove weighs only 3.1 oz. and attaches to the bottom of the butane canister. With this lighteweight and compact stove you'll be able to fuel yourself with some hot food while on the move. SRP $70. "http://www.brunton.com".

Heart Rate Monitors:
A good tool for training for an adventure race is by using a heart rate monitor. This will help you achieve maximum fitness--allowing you to breeze through the race. Polar makes several heart rate monitors. A couple that have both cycling and running features include the S150 (SRP$119.99), that has all the basic funcitions, and the S720i (SRP$319.99), with a lot more "bells and whistles" that allow for more in-depth monitoring. Either way, you can't go wrong. "http://www.polarusa.com".

Buck Knives:
Whether you're in need of cutting rope, twigs, or food, the Mini Access (serrated edge) or BuckLite (straight edge) knife will come in handy. These ultra-lightweight blades are durable and can easily be attached to a keychain. They sport lockable, one-inch blades. If you're flying to an event, make sure not to carry on board the plane. SRP $20-$24. "http://www.buckknives.com".

NikWak : Staying dry during a lengthy endurance race is essential. These products will help the water roll right off.

· Nubuck & Suede: This sponge-on product will keep your nubuck and suede footwear dry. SRP $7.50.

· Tech Wash: This non-detergent soap will clean and protect water repellency of all outdoor clothing and equipment. SRP $5.

· T.X. Direct: This easy-to-use spray will allow you to waterproof your favorite adventure clothing and gear. SRP $8.

· Glove Proof: Keep your fingers dry with this sponge-on product that will waterproof leather and fabric gloves. SRP $7.50.

Nutrition:
GU2O: GU Sports, known for its energy gel, also makes this hydration drink, which is great to fill your Camelbak with. As compared to drinking just plain water, this drink aids in recovery by providing electrolytes and carbs. I like the watered-down taste--not too overbearing or sweet. The only drawback is that it seemed a bit difficult to mix. Some of the powder did not dissolve, leaving a bit of sludge at the bottom of my bottle. You could try mixing it with warm water and then tossing in a few ice cubes. Flavors: Raspberry, Orange, Lemon Lime. SRP $1.10 per packet (makes 24 oz.)

Power Bar Energy Bites: Power Bars get a facelift with this new twist. The "bites" are a bag full of bite-sized bar pieces made from a new receipe created by Power Bar. The texture is similar to the Harvest Bars (or a granola bar) and the flavors are new and delicious. This convenient new form allows the athlete to consume as much, or a little, as he needs. A nice alternative to leaving a sticky, half-eaten bar in your pocket. Unfortunately, they don't come in a resealable bag. Flavors: Chocolate Crisp, Peanut Butter Crisp, Oatmeal Raisin. Available late spring 2003. SRP $1.39-$1.79. "http://www.powerbar.com".

Clif Bar : This energy bar maker has recently come out with a new line of bars containing 70 percent organic ingredients, such as organic rolled oats, roasted soybeans and flaxseed. The bars come in 13 flavors, including: Lemon Poppyseed, Black Cherry Almond and Peanut Toffee Buzz. Available late May 2003. SRP $1.39-$1.59. "http://www.clifbar.com".

Honey Stinger Bars: Traditionally an energy gel manufacturer, EN-R-G Foods has just released its first line of energy bars. With a honey-based energy gel as the primary ingredient, these bars are sure to get you buzzing. Flavors: Berry Banana Buzz, Rocket Chocolate, and Peanut Butter 'N Honey. In stores now. SRP $1.69. "http://www.honeystinger.com".

Races:

· XTerra: "http://www.xterraplanet.com"

· Balance Bar 24-Hour: "http://www.balancebar24hour.com"

· Arrow 24-Hour Adventure Racing Series: "http://www.24houradventurerace.com"

· Eco Challenge Expedition Race: "http://www.ecochallenge.com"

· Southern Traverse: "http://www.southerntraverse.com"

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Adventure Racing: Behind the Scenes

by Sharael Feist

For larger, multi-day events, the number of staff and volunteers increases proportionately. The longer the event and the more competitors participating, the more staff that is needed. Some events might require a week to set up the race and week to tear it down.

Setting the Course
The XTERRA is a series of sprint adventure races taking place worldwide. One race is the XTERRA Nevada, which consists of a 32-kilometer bike ride, 5-kilometer trail run and 750-meter swim. The course will take about 150 competitors approximately two to four hours to complete. To set up such a course takes the right location, high-tech gadgets and know-how.

Dave Nicholas, (AKA "The Big Kahuna") managing director for the XTERRA events (organized by Team Unlimited), knows just what it takes to set a course that is challenging and fun-- and that suits the XTERRA competitor profile.

"The XTERRA lifestyle is outdoor and active," said Nicholas. "Most participants are professionals with jobs and family that would rather go camping and hike Yellowstone than stay at a five-star hotel."

The first step in creating an appealing course is to choose a site that is near a populated area (with an airport nearby for easy access), yet in the wilderness. Next comes measuring the course. Various gadgets are used to do this. For the run and bike trails, a GPS (global positioning system) device is worn on the wrist as the race course setter takes to the trails to ensure they are the proper distance. For the kayak course, laser range finders are used to set the buoys for accuracy.

Setting the course also involves making sure the trails are clear of debris and putting up hundreds of color-coded trail markers so that competitors don’t get lost. Nicholas says that it can take up to a week to set the course.

With 150 competitors, one dilemma Nicholas tries to avoid is back-ups on the course. He prevents this by limiting the number of entries and making sure that parts of the course are wide enough for people to pass.

Another nasty problem is cheating. Those wanting to get an advantage might be tempted to take a short cut, but Nicholas’s staff is prepared to make sure this doesn’t happen.

"We know where would be an easy place to cut the course," Nicholas said. "If someone comes in with an unusually fast time we might question it."

Course marshals line the trail routes and take down participants’ numbers when the pass certain marks. Then a final race time is taken at the finish line using computerized timers. This not only prevents cheating, but also allows for accuracy of race results, which is serious business for elite racers who are competing for points.

Safety First
Another factor to consider when hosting an adventure race is safety. Race organizers attempt to ensure that competitors stay safe during the race. Mark Gist, president of International Adventure Events, is a recreational lawyer with experience in risk management—skills that come in handy when dealing with adventure racing.

"‘Safety’ cannot be guaranteed or promised," Gist said. "You need to look at the particulars to analyze what precautions can be taken to help participants protect themselves."

Gist and his staff attempt to educate participants of possible dangers involved in adventure racing and encourage them to "prepare for both the expected and unexpected" before they undertake a potentially dangerous activity.

One of the races that International Adventure Events hosts is the REI Alpine Adventure Classic. This eight to 14-hour, 45-mile race consists of an eight-mile paddle, 25-30-mile bike ride, and 12-mile trail run. An average of 130-150 competitors will take to the course.

Prior to the event, a series of free clinics are offered at various REI retail stores, in addition to on-site clinics at the event—covering topics ranging from navigation to what to carry during the race.

The worse dangers that Gist fears are catastrophic events like bike accidents or drownings. In order to avoid such incidents certain safety standards have been put in place, such as requiring participants to wear helmets, personal floatation devices and using standard safety gear. Another way of minimizing is risk is to use manned checkpoints.

"We monitor the position of participants (on the course) to determine if participants are lost or injured as quickly as possible," said Gist. "Risk management is a matter of limiting and educating about risks, not eliminating risks."

Just in case something unpredictable does occur and a racer is injured, each event is staffed with medical personnel, such as an EMT, doctor or paramedic.

So, the next time you’re out doing an adventure race, don’t take the little things for granted—like arrows pointing you in the right direction, cold water at the finish line or an organized transition area. Realize that it took a lot of people a lot of hours to ensure that you have a pleasurable and adventurous race.

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How to go up hills easier: improve your spin!

by Myra VanInwegen

A better pedal stroke is your key to going up hills faster and easier. Many people resort to a push-push kind of stroke when going up hills, which is very tiring and doesn't work nearly as well. You can tell if you're one of these people with a bad pedal stroke by paying attention to your body as you go up hills. People with bad pedal strokes will notice that their upper body sways when they pedal seated up hills. When they push down with the left foot, their upper body will move to the left to exert more pressure. This will not happen with people with a good spin, because they aren't putting all their effort into pushing, but instead onto making their pedal stroke smooth and even. I guarantee you that if you fix your pedal stroke, you will go up hills easier. It also gives you something to think about as you are climbing, which makes the hills seem to go by quicker: you pay attention to your body, feeling your legs, trying to keep things as smooth as possible. And then when you get to the top, you'll look behind you and see that you've left most of your fellow riders far behind. I'm not kidding. It works that well.

The best thing I've done for my pedal stroke was a trick taught me by Penn Cycling Team coach Pete Durdaller. Find a flat road with light traffic. In Philly, this is West River Drive on the weekends. Then pedal with only one foot, holding the other one out. This works best with clipless pedals, but if you don't have your straps too loose, it probably could work with toeclips as well. You can't do this for very long because it's very tiring. What I would do is pedal about 15 strokes on each leg, do 3 reps of this, then just pedal regularly for awhile before doing it again. The first time I tried this, my pedaling motion was incredibly jerky. But I stuck with it, and concentrated on it (this is why you need the low traffic), and eventually I got it more or less smooth. This teaches you the feel of smooth pedalling. Once your legs learn what it feels like, you can do it when you're pedaling with both legs.

Another things that helps is to make sure that you're pulling back at the bottom of you pedal stroke. Think about scraping mud off the bottom of your shoes after a muddy walk. This is more or less what should be happening at the bottom of your pedal stroke.

Keep it up, and soon you'll find that hills aren't nearly as bad as before.

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Optimum Cadence

by Myra VanInwegen

All the information in this article comes from Chapter 5 "Optimum Pedaling Cadence," by J. Coast, in High-Tech Cycling (Edmund Burke, editor, Human Kinetics, 1996). This chapter summarizes various experiments done to determine the opimal cadence for cycling. They found that optimum cadence varied, depending both on how much power you are producing, and what you hope to maximize in your assessment of "optimal."

First, let's assume that "optimal" means "most efficient aerobically," i.e. least amount of oxygen consumed. They found that, generally, the more power you're putting out, the higher your cadence should be. The numbers run something like this: optimum cadence when you're dawdling along (producing 50W power output) is about 40 rpm, while optimum cadence for a real effort (300W output) is about 80 rpm.

Now let's say that "optimal" means "least stress on joint and muscles," i.e. your biggest problem is not aerobic capacity but how tired your muscles are getting and how much stress is being put on your knees and other joints. This is more a concern for endurance athletes, like in longer road races and Tour De France stages. When examined for this, the best cadence was in the order of 95 to 100 rpm (I think they were only considering high power outputs in these experiments).

Also, the lower gear provided by a high cadence means that acceleration is easy, so higher cadence is important in road races (when you have to be ready at all times to follow a break). Acceleration is largely irrelevant in time trials.

So this is why you see relatively low cadences in town cyclists (they're not putting out much energy), high cadences in road racers, and medium cadences in time trialers.

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Training for Adventure Racing

by Sharael Feist

So, you're ready to make the leap from triathlons to adventure races (the off-road type of triathlon) or you want to go from just running, biking or kayaking to combing all three-in-one event. That means it's time to train for your first adventure race!

As you embark on this endurance event, there are plenty of places to get assistance--from books and Web sites to coaches and camps. There is no shortage of information to help you survive your first adventure race.

Whether you're wanting to do a sprint, 24-hour or multi-day event, there are tips and tricks that will make your effort easier. A good way to get started is to sign up with a group that has an established training program.

If you’re looking to have an adventure while helping a good cause, check out the Leukemia and Lymphoma Society’s Team in Training program. They’ve recently started adventure racing training programs that offer team coaching for mountain biking, paddling, trail running, gear selection, stretching, nutrition, and injury prevention in exchange for fund raising efforts. The average amount that participants are required to raise for the adventure racing program is $3,500 per person.

The Silicon Valley/Monterey Bay Peninsula Chapter is being coached by adventure racing veteran Terri Schneider, who has competed in some of the world’s toughest adventure races. She lends her years of experience in hopes of helping those fighting blood-related cancers. At the end of the four-month training program, the group will compete in a sprint adventure race with all expenses paid.

"Seventy five percent of the funds raised goes directly towards research, patient services, and education," said Chris Pearson, Team in Training campaign manager.

If you don't feel like joining a team and would rather go it alone, check out "The Complete Guide to Adventure Racing" by Kara Schaad and Don Mann (Hatherleigh Press). This is a good do-it-yourself manual with an entire chapter dedicated to training. It covers things like speed, strength, and power, and gives detailed sample training schedules to follow.

Whatever route you choose follow to get in shape for an upcoming endeavor, make sure that you stick to a schedule and train hard--otherwise you'll regret it come race day.

Adventure Racing Links:
Adventure Racing Camps:
Team in Training
Adventure Fitness Training
Odyssey Adventure Racing
Mountain Quest Adventure Racing Camps

Sprint Adventure Races:
X-Terra

24-hour Adventure Races: Balance Bar 24-Hour Adventure Race
Arrow 24-Hour Adventure Racing Series

Multiple-day Adventure Races:
Raid Gauloises
Eco Challenge Expedition Race
Southern Traverse
Sea2Summit
Primal Quest Expedition Adventure Race

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Tricks and Tip – Wheelies made easy

by Joseph Pucci

In Mountain Biking, over coming gravity is often a necessity. The wheelie is one of the most basic skills of mountain biking and mastering it will help many riders develop the more advanced skills required for conquering the need to dismount the bike on technical trails.

The getting over obstacles like logs, boulders, ruts, ditches, small stream and creeks without dismount will sometimes require the use of more advanced techniques such as bunny hopping, and lunging. Bunny hopping and lunging are skills that enable you to put the bike where you want it go even if the trail had something else in mind. Before you can master these two, you must first learn the wheelie. The Wheelie is the launching pad for improving balance and control.

Popping a Wheelie, getting Airborne

The act of just getting the front wheel off the ground is relatively easy. Practice these moves in a place that has soft ground and grass. Don’t forget to wear safety gear. If you use Toe Clips, keep them loose. If you use Click-in Clips, you may want to practice while wearing hiking shoes. Pick a spot on the ground for an imaginary obstacle. During practice you should not use a real obstacle because you will need to develop a sense of what to expect from your wheelie. As your wheelie performance becomes more predictable you’ll be to time your movements and avoid ramming into the obstacle, resulting in you flipping forward.

As you approach the obstacle, you have to move to the ready position. Both legs bent slightly, crank should be at 3 and 9 o’clock, butt slightly off and back of the saddle, elbows should be bent.

From this position You will now have to practice transitioning your weight from the rear of the bike to the front. The following all happens in a single motion. Press down on the handle bars, almost like your going down do a pushup, this will compress the front wheel. Now, throw your weight up and back, and pull back on the bars. With practice, this technique can yield wheelies of 6 or more inches. This technique will only provide 6 to 16 inches of forward movement thru out its arc. For a more sustained distance and greater height a modification to this technique is required.

Rolling Wheelie

Switch the bike into an easy gear. Get in the ready position, but this time place the crank at 2 and 8 o’clock with your dominant foot in the power position. Again in a single fluid motion, Press down on the handle bars to compress the front wheel, as you transition your weight up and back, mash the pedal and pull gently back. As you become vertical, move one or two fingers to the rear brake handle. This is your emergence stop, apply it gently if you go too vertical and start to fall backward or have an appreciation for that soft ground and grass I spoke about. If you practice, you can easily ride the wheelie ten to fifteen feet.

The Landing

Please return chairs to the up right position.

As you return to earth, hopefully not by falling. Shift your body forward, to un-weight the rear wheel so that it won’t get hung up on the obstacle.

Trouble Shooting

If you crash in to the obstacle and bounce off of it like bullets hitting Superman’s chest then you have to adjust your timing. Start sooner.

If your not get any or very little lift, your most likely not shifting your body weight back on to the rear wheel. If you don’t transition your weight off the front wheel it’s going to lift very high. You will also notice another problem, your arms and shoulder will be tired and possibly sore because you’re muscling the bike and not use the momentum of your mass.

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