“…hiking tall volcanoes in a single bound”
“…carrying all possessions on their back”
“…journeying across countries without modern transportation”
Seen some phrases like these in recent Racers’ blogs? Okay… maybe not quite these phrases. But World Race is definitely a gathering point for adventurers who love to do what modern America calls… well… just plain strange. Though we don’t expect participants to be experienced mountain climbers who carry the world on their shoulders, it’s true that being a World Racer requires a certain standard of health and fitness.
According to your Handbook, “AIM recommends that all participants work to maintain or attain their ideal weight and to be at a level of physical fitness that would enable them to carry a 40 pound pack and to hike a volcano without undue stress.” If you are anything like me, just the mention of the word “volcano” causes “undue stress.” However, there are a few things you can do to help prepare yourself physically for what lies ahead.
If you are not already doing an exercise program, we suggest that you begin a program of walking or jogging or other aerobic exercise. A simple program that has worked for other racers is to begin carrying your back pack now on daily walks while gradually increasing the load in the pack. If you are not already exercising regularly, please begin a fitness program in consultation with your physician.
Think you might already be physically fit for the Race? Or maybe you need some actual goals to set for yourself. Try these:
- Possess the ability to carry a backpack weighing 40 lbs. up 50 stairs. After resting for 2 minutes your heart rate should be less than 120 beats per minute.
- Run three miles within 30 minutes
- Carry a backpack weighing 40 lbs. at a brisk walking pace of 3 mph for 30 minutes within your training heart rate – determined by the formula: [(220 – age) X 50%] = ____ beats per minute
- And a resting heart rate of no greater than 120 after two minutes.
Here are some more suggestions from January 07 World Racer, Scott Molgard:
In 2001 I planned for 6 weeks to head out on the Appalachian Trail. I had read a book and said “no time like the present,” so I prepared for 6 weeks. I was already pretty fit, and did not change my training at all- so I learned a few good lessons.
First, wear your pack, go for a hike, and wear sock liners. Blisters were what really slowed me down on the Appalachian Trail. I was in great shape, but not ready for the change in stride from wearing a pack. Wearing your pack stresses the body in ways that lifting, cardio, and other types of exercise can not prepare you for. GET USED TO YOUR PACK.
Here is my suggestion for achieving the 3 miles in 30 minutes goal: Alternate your routine by doing a fast 3 miles, rest, longer walk with pack, rest. For example: Monday, run/walk 3 miles as fast as you can. Tuesday, rest. Wednesday, walk 5 miles with your pack on. Thursday, rest. Friday run/walk 3 miles again. Saturday, rest. Etc.
As you prepare with your pack, begin with 10% of your body weight in the pack. Every time you walk, add 5% to the pack. Example: If you weigh 235 lbs start with 23 pounds. The next time add 2.5 pounds.Do this until you are using up to30% of your body weight.Someone at that weight may carry almost 70 lbs of gear. My goal is to hike with 60lbs. for a solid two hours before I leave for Mexico.
For this training, I am probably going to work out 6 days a week, that includes all exercise. My dog needs 4 miles every day anyway, just to keep her happy. However, for those of you who are in a state called “detrained” 4 days a week is plenty. Mix up the fast pace with long slow days, and do some heavy pack short walks and light pack long walks. This is an inexact science- be creative.
Like Scott said, be creative. The point is not to be a perfectly in shape body builder, but to be able to keep up and enjoy the adventure of the Race. If you have questions or concerns, feel free to email or call.
