Monday 7 December 2015

NAVIGATION FOR BEGINNERS


So what do you need to focus on in order to prepare for your first adventure race?
In this blog I am going to talk a little bit about navigation. All real adventure races require you to navigate from checkpoint to checkpoint with a topographical map or an orienteering map, a compass and a set of instructions. Navigation is the most important skill for adventure racing, as if you are not going in the right direction, then you are wasting your time and more importantly your energy. Navigation is a hard skill to learn so it does deserve a bit of attention and practice. Don’t get too hung up on being a kick arse navigator, but do ensure someone in the team understands the basics of map work. In most cases in a beginners adventure race you will get by and be able to bumble your way around the course okay without much navigation expertise, but if you want to do well or ensure you are always aware of where you are and which direction you are going in then there are a few things you can do.
First up, get a topographical map and study it. As a starter for ten:
  • Spend some time familiarizing yourself with the legend and the symbols.
  • Make sure you understand what contour lines are and what they represent. They are the brown squiggly lines you see on the map. They represent elevation in the landscape. As a beginner, it is essential to know you that the closer the lines are together the steeper the landscape. If you understand contour lines you can avoid danger areas of steep landscape as well as minimize the amount of climbing your team does between checkpoints.
  • Know how to use a compass. Learning how to orientate your map using your compass to fit the land will help you ensure you are always travelling in the right direction. Also, particularly if you are racing in dense bush or at night, you will need to learn how to take a bearing off a map and then be able to follow your compass in order to reach the next checkpoint. Get someone who knows what they are doing to teach you and practice whenever you can

  • Make sure you understand the scale and what this means. Scale refers to the relationship between the size of the map and the actual size of land or relative distance. Knowing how far it is to the next checkpoint can significantly help you work out how long it will take you to the next checkpoint. This way you can let your team know what to expect. for example the navigator will be able to say ... the next checkpoint is about 5km away .. but our next thing to look for is a road off to the left in about 500 meters.

As much as possible before the event try to get out with a map in hand and follow your route on the map.  You'll learn a lot in your first adventure race and over time your skills will evolve and develop. It is a real buzz when things all come together and the map and compass guide you and your team smoothly around the course.
Join your local orienteering club and get some help. Also check out your local area as a few places have orienteering maps and courses permanently set up and available for public use.
Duder's regional park in Auckland has a great orienteering course all set for anyone to try.  

 

Tuesday 10 November 2015

Preparing your headspace is as important as preparing your body


The best advice I can give newcomers to adventure racing is to plan and prepare. Planning, preparation and practice are the three P’s of adventure racing. So many people put all their time into training their body that they forget about the mindset that you need when tackling an adventure race. In adventure racing the fittest most talented athletes may not even make it past the first hurdle if they haven’t spent time thinking about team work and their mindset prior to the race.

Adventure racing is a sport full of surprises. Firstly the course is always a surprise – teams don’t find out where they are going or the distance of each leg of the race until the night before the start. Secondly, the terrain and weather are always a surprise. The weather can always throw a curve ball no matter how long your race is. Thirdly, your teammates and your equipment can throw in surprises from major gear failure to spectacular individual meltdowns. My advice is as a team you need to spend some time thinking, talking and planning for different scenarios. Expect the unexpected and have strategies to cope. What if someone gets a flat tyre? What if someone gets dehydrated? What if you get lost? What if someone gets a hot spot on their feet? What if someone is slow and holding the team up or if someone is always out in front putting pressure on others to go faster than they are comfortable with? What if you end up taking longer on the course than you planned? 

During an adventure race it is pretty much a given that you will be bush-bashing through thick bush, you will probably push or carry your bike at some point, you will get lost, some piece of equipment will break and you will want to sit down and cry somewhere along the way. However, it is how you deal with these challenges and how your team pulls together to overcome the lows that makes the sport of adventure racing so appealing. Overcoming the challenges thrown at you and dealing with physical and emotional pressure empowers you, and when you cross the finish line you will experience an incredible feeling of self- confidence and happiness
The trick with adventure racing is to enjoy the journey and the environment rather than focussing too much on the destination. Take what is thrown at you, embrace the highs and the lows and keep moving. Break the race up into stages and just focus on one thing at a time. I suggest you read a few blogs of adventure racing teams and get an insight into what they go through during a race. 

Food, food and food - What to eat during a race


Thinking about what you are going to eat is essential. Food is so important. Our bodies are like cars, if you stop putting fuel in you will come to a grinding halt. If you put poor quality fuel in you’ll get poor performance. Make sure you have trained on the food you are going to race with.
More often than not if your teammate is lagging behind or having a meltdown - they NEED food. 

In shorter races try and eat every 30mins to an hour and have a sip of drink every 15 mins. Don’t wait until you feel hungry or thirsty to eat or drink as by then it is too late. A general rule is 1 gram of carbohydrate per body weight per hour. For shorter races I use a combination of Gels, bars, cookies, cake, nuts and sandwiches– peanut butter and jam or marmite and cheese sandwiches cut in quarters on white bread. DO NOT try anything new on race day. Having something solid in longer races is essential - your body cant handle 6 hours of gels. Also have some kind of electrolyte supplement to add to your water bottle or bladder. I use NUUN tablets as they are easy to carry and drop into your bottle.

Once again plan and prepare your food the day before and pack it into bags for each stage of the race. Always take a little extra in case it takes you longer than you expect. I usually have two spare GU gels tucked away in my pack for emergencies. Lollies are always a great team pick me up. Jet planes are my favourite.

Gear and Clothing


It is so important to have good clothing for adventure racing. Make sure your gear is lightweight but high performing. You can find most essential gear at your local outdoor store. Never compromise your safety in a race by taking poor quality flimsy equipment but also don’t add to your workload by carrying extra bulky heavy gear. Buy quality as not only will it last longer but it will enhance your experiences whilst training and racing. I always say there is no such thing as bad weather just bad clothing choices. Always put your gear in a good quality dry bag in your pack. Compulsory gear is no good to you if it is soaking wet. Make sure you understand the climate, terrain and weather for the location of your race. If you will be bush bashing wear leg protection, if you will be in river beds or scree slopes wear gaiters to stop stones getting in your shoes. Never underestimate the weather and always plan and prepare for the worst case scenario.

Sunday 1 November 2015

What is adventure racing ?

A beginners guide to adventure racing

Adventure racing is a sport that requires teams of four (or three) to travel together on foot, by bike and kayak ( or tube, raft or Stand up paddle board)  using only a map and compass to navigate their way through the course. Adventure races can range from 3 hours to 10 days in length and take place all over the world. If getting out into the outdoors and challenging yourself with a group of friends sounds like you, then adventure racing is your sport.

I discovered adventure racing in 2000 with a 24 hour race based in Auckland. Thinking back to this race makes me laugh. We had bulky heavy gear, 12 volt battery packs and homemade lights and bikes that weighed a ton. We had no idea what we were getting ourselves in for but we had an absolute blast and I was hooked. This sport brought together all my past experiences and my passion for people and the outdoors. I had found the sport for me. Over the past 13 years I have raced in multiple events in numerous locations with varying levels of success. I am no elite athlete, I'm never likely to be on the podium yet this sport has kept my interest all these years and I am still learning new things every time I race.

Where to start? If this sport tickles your fancy then there are a few things you can do to make your first foray into the sport as enjoyable as possible.

Firstly, find an event that is right for your level. If you have never done an adventure race then choose a race aimed at beginners. Next, find some friends who you enjoy spending time with and who are up for a bit of fun and a challenge. Make sure that everyone on your team has the same goals and aspirations for the team - if one team member is out to win and another is simply there to enjoy the experience - there will be trouble !!

In my opinion navigation is key. Make sure someone in the team can read a map and understands the basics of navigation. It is ideal if all the team can make sense of a map but at the least you need one person who is happy to take the lead on the navigation.  If no one in your team can read a map to save themselves then I  suggest some of you sign up to your local orienteering club and get as much practice reading a map as possible. Also make sure you have a map with you on training sessions even if you know where to go. Plan training missions with your team that involve navigation challenges. Make sure you know how to orientate a map to fit the terrain.

The next thing to do is to kit yourselves out with reasonable bikes and a pair of offroad running shoes. If the event has rafting, standup paddle boarding, kayaking, caving or rope work in it, make sure you get a few training sessions in that discipline prior to the race. If your muscles know what to expect during the event they will be much happier on race day.

The rest is simple pay the entry fee and start training for it. You won't regret it. Adventure racing is addictive and as soon as your first race is over you'll be looking for your next :)

Over the next few weeks I will post some more insights into the sport of adventure racing. I will cover off gear, nutrition, training and team work. Watch this space. If you have any questions about adventure racing please leave a comment on this blog or message us on Facebook and we will do our best to answer.

Happy adventuring