Nick the Expert

Posted by Diana Kawiecki, MA, NSCA-CPT, Rippe Lifestyle Institute

Have you ever considered challenging yourself to train for an endurance event such as a marathon or triathlon? Reasons people do not sign up for such an event may be time commitment or boredom. In adventure racing, boredom is usually not an issue; each race is different and the motto is ¿Expect the unexpected.¿

What is adventure racing?

Adventure racing is a multi-sport endurance event that combines navigation and problem solving, providing both a physical and mental challenge. Events typically include forms of running, biking, paddling, or climbing. ¿Every man for himself¿ does not apply here since teamwork is a necessary component.  Races are classified as either expedition (racing against the clock), stage (racing by day, sleeping by night, and reaching checkpoints over time), or sprints (lasting a few hours to a few days).

Who can participate?

Although adventure racing has traditionally attracted athletes, in recent years organizers have been encouraging the general active population to participate. Completing an adventure race has the potential to provide a great sense of accomplishment.

How do I sign up?

Beginners can start by searching for a sprint-length adventure race, which usually lasts from 2 to 6 hours. A helpful resource to search for events is www.active.com.

How do I prepare for an adventure race?

You can follow a lower intensity, higher volume training program for 2 to 3 months prior to a sprint length adventure race. Expand your outdoors experience by signing up for a local skills clinic, which can teach you how to rappel or paddle using your midsection instead of your arms.

Equipment: Blisters are common; so invest in socks that wick moisture away from feet and wear trail running or cross-training shoes during training. Consider purchasing a compass and basic navigation book. Mountain bikes are typically required for events, but renting one for the race is an alternative.

Training Tips: Vary your training through some trail running, hiking with a 10-15 pound backpack, biking, and paddling. Prevent overuse injuries by allowing 1-2 days of rest per week and decrease volume of training a few days prior to the event.  Ankle injuries are common so incorporate some balance, flexibility, and core stability training in your routine.

(This is part of a multi-part series on getting outdoors.)

Posted by Diana Kawiecki, MA, NSCA-CPT, Rippe Lifestyle Institute

A ball is a simple object that has been entertaining people for centuries. Whether it is used in a park, an outdoor field or court, or in the backyard, there is a ball game out there to please all tastes. These can contribute toward meeting the goal of the 2008 Physical Activity Guidelines for Americans of accumulating at least 150 minutes per week of moderate intensity physical activity, 75 minutes per week of high-intensity physical activity, or a combination of both.

Below is a general classification of the intensity achieved during these ball games.

• Moderate intensity: basketball (shooting baskets), flag or touch football, soccer (casual), softball (slow pitch or fast pitch), doubles tennis, golf (carrying clubs), juggling, dodgeball
• High intensity: basketball (game), rugby, singles tennis, competitive soccer, competitive racquetball, competitive volleyball, water polo, lacrosse, kickball, handball, squash.

(This is the third of a multiple part series on getting outdoors.)

Posted by Diana Kawiecki, MA, NSCA-CPT, Rippe Lifestyle Institute

Don¿t get stuck in a rut by following the same routine on the gym treadmill or basement stationary bike. Take it outdoors and explore the options outdoor trails can provide you. Outdoor trail activities can target muscles missed during a traditional workout. The possibilities Mother Nature has provided are endless so check out what may be available in your extended backyard.

Start your search by directly visiting your state¿s department of recreation and parks website. Trail maps, directions, and policies are available for a safe and informed experience. 

Another great state-by-state resource is http://www.americantrails.org/resources/statetrails/. Here you can find a range of trails in your area for hiking, mountain biking, cycling, kayaking, and equestrian trails and more. The website also identifies clubs that welcome newcomers for group outings, which may be a great way to meet local active individuals. You may also consider involvement in an organization that supports the maintenance of trails to ensure they are available to future generations.

So next time you put on your workout clothes, take a detour to exercise in a scenic, refreshing environment.

This is the second of a multiple part series on getting outdoors.