ADVENTURE RACING

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ADVENTURE RACING
You can never fully master the forces of nature.
But challenge them, and you may learn to master
yourself.
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Introduction to Adventure Racing

• What is AR?
• History of AR
• Types of Discipline
• Equipment
• Training
• Nutrition/Hydration
• Safety Risks
• Getting started
• Races around this region
• Singapores participation

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What is Adventure Racing

• Adventure racing can be defined as a non-stop,
  multi-day, multi-sport team event
• A race which pushes competitors to and beyond
  their physical and mental limits
• The goal of the competition is to be the first
  team to get all members across the finish line
  together
• The course usually take competitors through
  remote wilderness where they must travel without
  outside assistance
• Each team must use strategy to determine the best
  route, equipment, food and pace to maintain to
  win
• Race course is usually not known till a day, or
  just hours before the race
• Only disciplines involved, total distance,
  distances breakdown by major discipline such as
  mountain biking, trekking, kayaking, are made
  known prior to race
• Sequence and distance of discipline usually not
  known prior to race

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History of AR

• First started
• Coast to Coast in New Zealand, founded in 1980
• Raid Gauloises held in New Zealand in 1989
• Southern Traverse in New Zealand founded in 1991
• Eco Challenge founded in 1995
• Mild Seven Outdoor Quest founded in 1997, China

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Coast to Coast
Founded in 1980, New Zealand Discipline Running,
Biking Kayaking Total Distance 243km Only race
to have a fixed race course since its inception
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RAID GAULOISES
First race held in 1989, New Zealand Need to
qualify since 2003 10 days of non-stop
racing Held in countries around the world,
including Costa Rica, New Caledonia, Madagascar,
Oman, Patagonia, Sarawak, South Africa
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Southern Traverse
Founded in 1991 Race held locally in South
Island, New Zealand 6 days of non-stop
racing Support crew required
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Eco-Challenge
Founded in 1995, Utah, USA An Expedition Race 12
days of non-stop racing Un-supported
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Mild Seven Outdoor Quest
5 days Stage race First started in China, now
held yearly in Sabah Total prize money 250,000
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SUBARU PRIMAL QUEST
Started in 2002 Supported
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Types of Discipline
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OrienteeringNavigation
Plotting/planning the shortest easiest route by
studying the map Reading contours, elevation and
vegetation
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Mounteering
Alpine trekking Harsh climate and treacherous
terrain
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Trail runningJungle trekking
Through primary jungle Expected to bash through
thick vegetation, thorny bushes
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KayakingRafting
Proficiency in moving/white water usually
required (class 2 certification) Navigate through
rapids and obstacles
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Mountain biking
May range from easy, flat and wide trails to
narrow hilly single trail with steep ascent 4
wheel tracks to technical single trail with
switchbacks
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Ropes abseilingJumaringTyrolean traverse
Most exciting and fun element of adventure
racing Rather technical and minimum level of
proficiency required for ropes skills May be
considered the most life-endangering discipline
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Horse ridingCamel back riding
Horse handling skills required
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In-line SkatingSkate Scooter
Another fun element Drafting (staying close
behind each other to block headwind) to maximise
efficiency of teamwork
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SwimmingCoasteering
Important to waterproof equipment, especially
race map/passport/emergency radio
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Caving
Lighting equipment usually required as it may be
pitch dark Fear of darkness must be overcome
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Apparels Equipment
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Trekking
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Mountain bike
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Kayaking
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In-line skateSkate scooter
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Climbing
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Others
Bladder, energy bars, energy drinks
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Training

• Objectives
• Plan your training around the following 4 aspects
  
• Technical mountain bike, ropes, kayaking
  skills, navigation, obtain necessary skills
  certification
• Tactical race strategy, building teamwork,
  apparels/nutrition/hydration testing
• Physiological fitness, endurance and
  conditioning
• Psychological mental attitude, race simulation,
  pre race visualisation

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Training

• Proper warm up and stretching
• Keep a training log to keep track of distance or
  duration of training sessions
• Rule of thumb do not increase distance/duration
  by more than 10 each time
• Adopt a 4 weeks cycle 3 weeks increasing
  distance/duration, 1 week recovery training with
  reduced intensity to let body recover and
  rebuilding of muscles/tissues damage from
  training
• If training is more than an hour, take a sports
  drink that replenish body salts and provides
  carbohydrates to help body to metabolise fats
• Cool down stretch to remove/reduce lactic acid
  build up so as to prevent DOMS (delayed onset
  muscle soreness)
• Stretching helps muscles and tendons recover and
  may reduce injuries
• Take a recovery drink (high protein with
  carbohydrates) which helps to speed muscles
  recovery
• Eat and rest well.
• Sleep is vital aid to recovery. When you sleep,
  your body replenishes and repairs itself.

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Nutrition/Hydration

• Hydration is critical to athletic performance and
  is key to maximising your performance
• Research shows that athletes who drink fluid may
  last up to 33 longer per session than athletes
  who dont drink
• As little as one to two dehydration can cause a
  drop in endurance by increasing fatigue
• If athletes lose too much sweat without replacing
  what theyve lost in both fluids and electrolytes
  (sodium, potassium), they risk becoming
  dehydrated
• A sports drink is recommended to help ward off
  dehydration and muscle cramps by replacing fluid
  or electrolytes
• For long training sessions or long adventure
  races which last from a few hours, to days,
  proper and adequate nutrition, on top of proper
  hydration is very important
• Body will be undergoing stress, need to ensure
  sufficient calories to meet bodys demands
• Power gel, energy bars make good nutritional
  snacks for short races, as they are designed to
  be easily adsorbed by the body
• Drink every 10-15 minutes
• Do not wait till thirsty to drink, it will be too
  late
• Eat every 30-45 minutes, in small quantities
• Do not wait till hungry to eat, it will be too
  late
• For races lasting more than 90 minutes,
  carbohydrates loading is recommended, 2-3 days
  before race

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Safety and Risk

• Travel insurance that covers emergency air
  evacuation strongly advised
• Being fully aware of your body and personal
  physical and mental state
• Communication to keep all members aware of each
  others state
• Knowing your own limits

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Getting Started

• do your own research
• Volunteer in a race
• Acquire the necessary skills
• Form a team of like-minded people who shares same
  racing objectives
• Sign up for a short race and Just do it!

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Races around this region

• Mild Seven Outdoor Quest in Sabah
• Sabah Adventure Challenge
• Eco-xtreme in Malaysia
• Action Asia in HK, Taiwan, Thailand, Singapore
• Adventure Quest, ACE Adventure Challenge in
  Singapore

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Singapores Participation

• 1994 Raid Gauloises in Sarawak
• 2000 Eco Challenge in Sabah
• 2002 Southern Traverse in New Zealand
• Eco Challenge in Fiji