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FITNESS Training for Westport's Sea2Summit Part 5
Even superfit sport stars like Tyrone footballers Stephen O'Neill and Enda McGinley need to practice 'bricking' ahead of an adventure race. The footballers, who are taking place in this year's Sea2Summit,[link widoczny dla zalogowanych], are pictured received some encouragement from Paul O'Brien before tackling Croagh Patrick on a practice run.
Training brick by brick
THE demands of multi-event sports are unique. People who come to adventure racing from other sporting backgrounds are often surprised by how difficult they find it. They feel they have built up a good level of fitness from playing their chosen sport. This,[link widoczny dla zalogowanych], of course is true. And though some of the components of fitness will transfer across to adventure racing from other sports - a good base of aerobic endurance for example - there are also specific demands that adventure racing will place upon participants.
In order to properly prepare to meet these demands, training must be specified to meet them. In the sports world this is known as training specificity. So, what are the specific demands of endurance racing that require preparation? Apart from a good level of aerobic fitness, strength and power in the lower kinetic chain (from the hips down) is necessary to run up and down mountains and to tackle hills on the bike. Core conditioning will help energy transfer to the extremities (arms and legs) and should be a cornerstone of all sporting programmes.
There is one particular training aspect that is unique to adventure racing and other such multi-event sports,[link widoczny dla zalogowanych]. This is the need to transition immediately from one discipline to the other without rest,[link widoczny dla zalogowanych]. The Sea2Summit event takes participants from running to cycling to hill climbing/running and back to cycling and running again,[link widoczny dla zalogowanych]. These transitions between disciplines are extremely demanding on the body's musculature and energy systems,[link widoczny dla zalogowanych].
Training for these transitions involves 'bricking' sessions together in order to simulate the upcoming race conditions. A 'brick' session means taking two or more disciplines and training them back-to-back within the same training session. For example,[link widoczny dla zalogowanych], a 1-hour cycle followed by a 5km run. As well as preparing your body for the specific demands of your chosen event, these sessions help build confidence and lead to a more enjoyable experience on race day. The following tips will help construct a good brick session for your Sea2Summit training:
- Ensure your brick sessions mirror the race sequence. For example if your race involves a short run and cycle back to back,[link widoczny dla zalogowanych], train this way also. It's good to cover an extra 10-15 per cent distance in training so you'll have plenty in the tank for the big day.
- Start small. Break your race down into chunks. If there are 5 stages in your race,[link widoczny dla zalogowanych], don't try to brick train all of these from the start. Start by bricking a couple of stages together,[link widoczny dla zalogowanych], adding an extra stage every 2-3 weeks.
- When transitioning from cycling to running during training,[link widoczny dla zalogowanych], drop to a low gear on your bike for the last 1km of your cycle. This will prepare the leg muscles for the mechanics of running and your legs will feel less leaden when you get off the bike and begin to run.
- Fuel up during transitions. This is the time to take on board some gels or even solid foods as there is less chance to do this when you are on the road. As I said last week, experiment with gels,[link widoczny dla zalogowanych], foods etc during training. Find something that works for you and stick with it.
Paul O'Brien is a Personal Trainer and Life Coach and runs his own fitness and coaching business in Westport. He is the founder of Bootcamp West,[link widoczny dla zalogowanych], a fitness programme running in Westport, Castlebar and Louisburgh. For information about fitness training,[link widoczny dla zalogowanych], coaching,[link widoczny dla zalogowanych], bootcamp programmes and new TRX classes, email Paul at
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