Scientific Adventure Racing Preparation

Why am I inspired to write this series of blogs…it’s simple, to share my path to success in training, life and business. My most recent adventure is the Tough Mudder, a 10 mile adventure race in the Whistler Mountains that includes obstacles entitled:

·         Artic Enema: sounds fun

·         Everest: not on my bucket list

·         Kinky Tunnels: seems more like something I’d enjoy and

·         Electric Shock Therapy: why not just buy a stun gun and have at it

I have a ‘Tough Mudder’ t-shirt not because I previously completed the race, but rather from my participation in a TM media event a month or so ago. More to the point, whenever I wear it, I am constantly stopped and invariably asked the same two questions ‘have you done the race & how was it?’. The conversation generally brings me to the conclusion that the person is registered for this event but hasn’t trained, or is training relatively improperly. To prevent me from having to rescue 50-100 people on the race course on June 23^rd, I offer two pieces of wisdom 1) Good luck or 2) read this blog so you can begin to scientifically train for your chosen adventure.

Whether you are prepping for the outdoor hiking season, Crush it or Cruise it, Tough Mudder, Warrior Dash, Knee Knacker, the Summit Series or a host of other variable terrain races / events this summer, being armed with the appropriate scientific training knowledge is absolutely essential and can be the difference between successful, injury free completion ORRRRR the exact opposite – must I spell it out. 

Having the rugged westcoast terrain and mountains is a great gift that comes with very specific challenges. If not prepared, the mountains can buckle the most ‘fit’ individual.  To successfully navigate any and all of the aforementioned mountainous challenges you must have strength, power, endurance, determination, cardiovascular conditioning, proprioception, reactive agility & mental toughness. This blog series will discuss a couple of the key scientific training principles of:

• progressive overload,
• cyclic training,
• deceleration &
• heart rate monitoring

Employ these techniques and you will almost guarantee yourself a successful & adventurous summer season.

Progressive Overload: often the most overlooked but yet most obvious training technique to employ. Scientifically, it is defined as a calculated and systematic progression of volume (total mileage, # of sets / reps, # of workouts, time working out) and or intensity (running speed, weight lifted). Without science, we often instinctively apply the principle. Milo of Greek mythology, who apparently lifted and carried a calf everyday, grew stronger and more fit as the calf grew into a cow was one of the 1st to systematically apply this principle. In preparing for your summer adventure try these 3 tips:

1. Total mileage: for every mile of race give yourself a week of training. Start at 4-6 miles and each week add 2 total miles to your weekly total. If you are behind the 8 ball and only have 5 weeks then I'd suggest the same start point but 3-4 additional miles spread over 3 running sessions per week.
2. # of workouts: like dieting, people go gang busters for a few weeks and then fall off the rails or the body road blocks your progression. Training capacity is no different. Start w 2-3 shorter cardio / conditioning sessions per week and progress by 1 session every 2-3 weeks (to a max of 5 / week).
3. Cycle your training:  if you are a bigger body like me (5`10`` & 197lb), its highly suggested you vary your training stimulus from high to low impact activities, but yet cover the key aspects of adventure race training. 

Here is my training plan for the next 5 weeks...btw, I am already sore from a) 1x lower body plyometric w single leg strength & b) 1x Tough Mudder obstacle w fullbody strength training...it`s only Tuesday :( 

Wk 1 -1x lower body plyometric & single leg strength  -1x 60 min spin (*75-85%) -1x uphill - downhill  interval run (*70-90%) -1x Tough Mudder obstacle & fullbody strength training -1x Grouse Grind or advanced hike

Wk 2 -1x lower body plyometric & single leg strength  -2x 60 min spin (77-87%) -1x uphill - downhill  interval run (70-90%) -1x Tough Mudder obstacle & fullbody strength training -1x Grouse Grind or advanced hike

Wk 3 -1x lower body plyometric & single leg strength  -1x 60 min spin (80-90%) -1x uphill - downhill  interval run (75-92%) -1x Tough Mudder obstacle & fullbody strength training -1x Grouse Grind or advanced hike -1x TM Suburban Pretox

Wk 4 -1x lower body plyometric & single leg strength  -1x 60 min spin (80-90%) -1x uphill - downhill  interval run (75-92%) -1x Tough Mudder obstacle & fullbody strength training -1xDouble Grouse Grind -1x TM Suburban Pretox

Wk 5 (taper) -1x 60 min spin (75-85%) -1x uphill - downhill  interval run (70-90% & 50% volume) -1x Tough Mudder obstacle & fullbody strength training

*all % percentages of a stress tested max HR…see this link for more info on scientific HR training. http://www.arctraining.ca/plugins/userData/heartratemonitoring&determingat2012-1.pdf

Yes that means you should have a heart rate monitoring system like the polar I am wearing.

In part b of this post I will discuss the art and the science of proprioception and downhill running...stay tuned & good luck.

Chad Benson MSc, ,BSc, BPE, CSCS, Practicing Kinesiologist & Fitness Presenter

President, ARC Performance Training Systems Ltd.

Moving Like A Pro - When Science Meets Practice

So the blogging begins :)

When I 1st began training & teaching SAQ to athletes, one of the 1st things I remembered my mentor Peter Twist saying was 'everything I know is wrong, and given enough time this will be proven true'. In today's blog I am going to use recent science and technology to prove Pete's profoundness correct.

While science is used as a means to justify or negate current practice, practitioners are often years ahead of and set the tone for new science. The scientific community constantly challenges current folklore, theories, views and belief systems. More times than not, the movements we see while pro sports are being played is the result of genetics & mechanical efficiency. 3 examples of movements that were poopoo'd by practitioners, but not closely scientifically examined are:

• Crossover Starts  http://learntocoachbasketball.com/crossover
• False or Check Step  http://journals.lww.com/nsca-jscr/Abstract/2010/10000/Effect_of_Four_Different_Starting_Stances_on.9.aspx
• Wide Track Skating http://www.hockeyinstitute.org/9%20skating%20revs%2047-53.pdf

As you can see from the links above, recent practice and science are proving what we once knew to be truths, wrong. Why am I blogging about this? Well, when I was 1st learning to execute the movements below they didn't feel right, and didn't come naturally to me.

• Open Step Starts
• Parallel Starts
• 5 & 7 O'clock Striding

These movements felt slower, less kinected / coordinated and negated the impact of our inner kangeroo; better known  as the the stretch shortening cycle / myotatic stretch reflex. As it turns out, they were all biomechanically inefficient. The mistake I made was believing what I was being told, not trusting what I felt and not reviewing what I felt scientifically. Sometimes science will not have confirmed current practice but never neglect this portion of your research.

The next time you want to build the sport specificity component of your SAQ (Speed, Agility & Quickness) program do yourself a favor and perform these 4 tasks:

1. Watch and video multiple world class athletes move. 
2. Take what you see, and do what I did this morning, ask a top level sport coach why you notice athletes repeatedly performing a specific movement. 
3. Review the scientific journals (even Dr Google can be helpful nowadays) for related information.
4. Once you confirmed what you've seen, ask yourself...is what you see trainable / is this a physical tool  which a well structured training program can have an impact on.

But most importantly, regardless of what I've written in this inaugural P2P Blog, if Pete was right, and I believe he was, given enough time this information will also be proven wrong :)

Chad Benson MSc, BSc, BPE, CSCS, Practicing Kinesiologist, CanFitPro PTS: Educated at the University of Victoria and Memorial University of NL, Chad is the President and Owner of ARC Performance Training Systems Ltd www.arctraining.ca . In addition to overseeing ARC Operations, his current Kinesiologist / Strength & Conditioning Coach involvement includes contracts with the Canadian Sport Center Pacific, Bayside Rugby, WRSSBA, Semiahmoo Hockey Academy. Past experiences include sub-contracted & consultant strength & conditioning coach roles for B2Ten, Pacific Sport, the Vancouver Canucks, BC Lions, & Vancouver Ravens. Chad has been a competitive multi sport athlete and has conditioned athletes in 13 Collegiate, Pro or Olympic Sports. Chad also has expertise with myofascial release, trigger point therapy, MAT, functional movement testing & sport rehabilitation. Educationally, Chad is a member of the CanFitPro Advisory Board and has had the pleasure to educate fellow fitness and sport performance peers through such organizations as the NSCA, AOSSM, BCRPA, CATA, CFP, CSEP & IDEA. In his spare time Benson enjoys the odd newfie joke, lifting, keeping fit, exploring scientific journals, indulging in red wine, recreational hockey, tennis, great friends and warm weather destinations.

Ahhh and it begins... ARC Performance Training has officially created a blog, " 'P'repair to Perform " will be the open field of online journal writing for all ARC personal, clients, fans and friends to constantly debate, agree or share ideas within the fitness industry. Become a fan for your always up to date with the freshest thinking there is within the industry to overcome any goal or hurdle in your way.. were to help and proud of it.

JB