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Training
Advice
Overall Challenge
Paul Mahon (co-winner 2006)
Good training for the running on hills can be had by participating in IMRA or
NIMRA organised races which happen country wide or by joining your local athletics
club for some cross country running.
Dedicated training on downhill and rough terrain is important to improve your
performance in a race like the IAC and to decrease the likelihood of injury
being
sustained.
Mountain bike training is best done by hooking up with a local club where varied
programmes provide opportunities to bring on off-road techniques as well as
providing ong training spins to improve stamina.
Finally, in training and competition, I tend to use "Deoralyte" sachets
- they are designed for treating dehydration but
I use them as a prevention as well as a cure in practice.
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Specifics
Canoeing
James Murphy (Star Sailing instructor)
Stage Format
Starting at the Old Weir Bridge, this stage will run the length of the Long Range
River and the Upper Lake of Killarney to finish at Lord Brandon’s Cottage
in the Black Valley.
Equipment
It is advisable that teams bring their own equipment for the canoe stage. A certain
amount of canoes will be supplied but these are chosen totally at random and
it is the luck of the draw as to who gets long/short/older/newer boats. If you
are bringing your own, please pay close attention to the rules and regulations
governing next year’s event for more information. Next year, any team member
who is not wearing a correctly fastened flotation device throughout the canoe
stage will face immediate disqualification. The marshal’s decision is final
in this regard.
Training Points
It is advised that participants do not overlook the training required for this
event. The canoe stage is longer this year and there will be more of an influence
on self-rescue in the event of difficulty. The reason for this is that teams
will be starting at different times and will be more spread out than the previous
challenge. Once again there will be rescue cover on standby but self-rescue is
preferable.
For teams who find it difficult to get the necessary equipment and instruction
for canoe training i.e. weight distribution, strokes, self-rescue, etc, please
contact James at Star Sailing & Adventure Centre on (064) 41222.
Looking forward
We would like to wish the best of luck to all teams entering the challenge in
2007. We hope that this event will prove to be as safe and enjoyable as the one
gone before.
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10k Road Run & Mountain Stage
John Lenihan (Kerry mountain runner and former world champion).
Imagine you are sitting at home and the phone rings, a voice at the other end
asks you how do I get to Corrán Tuathail? The first question you will probably
ask is; 'where are you now and where are you starting from?'
People often ring
me
up asking what training they should be doing for an upcoming event and I will
have to answer that with a where are you now? Where are you starting from? Someone
starting from being a casual walker hoping to compete in an event in 12 weeks
time would have to train differently than someone who is regularly running 40
miles a week with the same goal, with that in mind I will now give my views on
preparing for the running section of the Adventure Challenge.
Firstly I find it better to allow your body to ease into a new discipline (e.g.
changing from canoeing to running) rather than forcing your body to adjust instantly,
time gained in those first couple of minutes can often be costly later in long
distance events.
The 10k road run is over one of my favorite training routes, it's a series of
ups and downs along the very scenic Black Valley with towering rocky mountains
on both sides and beautiful sparkling lakes by your side, the mountain section
has it all, lakes, narrow ledges, rocky (very rocky) descents and incredible
scenery, to maximize your enjoyment of such beauty you need to have your body
in peak condition for this incredible challenge.
You need to train your body to adjust from road running to steep leg sapping
climbs to very rocky descents. Remember a chain is only as strong as it's weakest
link. So too can be said for your body, you need to be familiar with running
over
rough rocky terrain both uphill and downhill. When you have reached a suitable
standard of fitness on the flat and you're ready for the hills, try to find a
suitable training course that allows you to run along a flat road at a good nifty
pace
for about a mile before turning into a steep climb on a mountainside.
Try and
organise your course so that you get a series of uphill and downhills as you
need to build strength on the downhill muscles and get your body used to change
of gravity. Get familiar with running over broken rocky ground. Once off the
road all of this running should be done with one thing in mind, keeping your
body as relaxed as possible. If you can get out on the above terrain once or
twice a week (no more) and train yourself to focus on keeping yourself relaxed,
learn to look ahead and pick the best line through broken terrain. It's amazing
just how much leg energy you can save by using suitably rocky terrain on steep
climbs rather than using grassy climbs, and remember when on the mountains, train
don't strain. Enjoy the sense of freedom and the fresh air and you will be amazed
as the weeks role by just how far you've come. Fitness is like the clock on the
wall, you don't see the hands move but if you keep it going its amazing just
how far you can get, enjoy the experience.
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Abseil
Mike O'Shea (Work-At-Height Training & Irish Rope Access owner/manger).
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Mountain Biking
Brian Galvin (local biker and participant in 2006).
In general the challenge course is not overly technical, with no Glyn O'Brien
type drop offs! However it is quite fast & dangerous with many opportunities
for
serious wipe out.
The early part of the course is rocky double track leading into a loose bouldery
descent with some tricky sections and a need for all round technical ability.
The middle section of the course goes from a fast asphalt descent into the final
climb which is relatively smooth but because the mountain bike is the final leg
of the race the legs are going to be quite tired, the grassy upper section is
a mental & physical drain. This is followed by the final super fast, hair
raising descent into the Gap with many switchbacks and bouldery sections.
Specific challenge training should concentrate on getting on your bike after
run sessions and tackling long climbs followed by fast descents, concentrate
on maintaining your focus on the descent, as it is essential to avoiding any
nasty (prize dumping) come offs. In general participants should try to gain as
much experience as possible on steep loose technically challenging terrain. The
best training for cycling is to cycle a lot!
Remember always wear a helmet ‘a brain that can’t protect itself,
probably isn’t worth protecting’
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