From pld_123456 at yahoo.com Fri May 12 16:02:30 2006 From: pld_123456 at yahoo.com (Patrick Downie) Date: Fri, 12 May 2006 13:02:30 -0700 (PDT) Subject: [Triangle-AR] Typical Weekly Workouts? Message-ID: <20060512200230.72767.qmail@web34011.mail.mud.yahoo.com> Hi Triangle AR Team and Other Racers - Was wondering if you all would be willing to post a typical weekly workout plan? I was thinking something simple like how many hours (or distance) for each event practiced. For example: Running = 20 miles Biking = 35 miles Paddling = 2 hours Swimming = 3k meters Lifting, climbing etc, etc. Of course any additional information would be great (workout locations, pre-race weeks versus hard training weeks versus recovery weeks, broken down per day with time, etc.). I know that would take more time, so the basic info. would be a lot of help. Thanks! -Patrick --------------------------------- Talk is cheap. Use Yahoo! Messenger to make PC-to-Phone calls. Great rates starting at 1¢/min. From charlie at triangle-ar-team.com Fri May 12 17:14:52 2006 From: charlie at triangle-ar-team.com (Charlie Roberts) Date: Fri, 12 May 2006 17:14:52 -0400 Subject: [Triangle-AR] Typical Weekly Workouts? In-Reply-To: <20060512200230.72767.qmail@web34011.mail.mud.yahoo.com> References: <20060512200230.72767.qmail@web34011.mail.mud.yahoo.com> Message-ID: <4464FACC.1060400@triangle-ar-team.com> It all depends on what I'm training for...I'm currently training for multi-days and have no idea how many miles I train, but for the past several months I've been averaging 12-15 hrs per week. The majority of my time is spent biking, running or hiking with a pack. I spend less time paddling than I should, maybe once every other week or so for a few hours. Climbing has kinda been pushed aside temporarily. I've been climbing for years and don't need the skills practice in that area. I've never lifted weights, tho I know other racers who incorporate light lifting into their routines. I use fartleks during my shorter weekday workouts if I feel recovered enough. I don't stick to a strict schedule and try to listen to what my body is telling me. If my legs haven't recovered, then I might switch to a paddle workout instead of a run, or just go really slow and do a walk/run type thing. Thats the cool thing about AR, anything is considered training! Here's a sample from my log...it varies from week to week tho. I've quit the swimming for now...I was really only doing it since I needed a certification in it. Mon - 50min swim, 15m stretching Tue - 1hr trail run Wed - 1:12 mtn bike Thu - 1:41 trail run Fri - 30mins core strength training Sat - 3hr fast trek w/pack Sun - 5:20 road bike Mon - 40min swim Tue - 30min Yoga, 20min bouldering Wed - 1:05 trail run Thu - 1:50 paddle Fri - 1hr mtn bike Sat - 3:20 paddle, 1hr run Sun - 1hr mtn bike, 30min run, 4hr road bike I start tapering at least a week before a big race. I'll do extremely easy workouts, mainly just to get my legs moving a little. Two to three days before the race I do nothing but rest. I do recovery weeks when I feel they're necessary. If my legs are continuously sore and tired, then it's time for one. For me, its more of an art than science :-) Patrick Downie wrote: > Hi Triangle AR Team and Other Racers - > > Was wondering if you all would be willing to post a typical weekly workout plan? > I was thinking something simple like how many hours (or distance) for each event > practiced. For example: > > Running = 20 miles > Biking = 35 miles > Paddling = 2 hours > Swimming = 3k meters > Lifting, climbing etc, etc. > > Of course any additional information would be great (workout locations, pre-race > weeks versus hard training weeks versus recovery weeks, broken down per day > with time, etc.). I know that would take more time, so the basic info. would be > a lot of help. > > Thanks! > -Patrick From robert.mcclintock at us.army.mil Mon May 15 09:55:28 2006 From: robert.mcclintock at us.army.mil (McClintock, Robert E. MAJ) Date: Mon, 15 May 2006 09:55:28 -0400 Subject: [Triangle-AR] Typical Weekly Workouts? Message-ID: Great workout regime! Thanks for the tips. Another event not to be forgotten are the monthly BOK orienteering meets held vic Umstead Park....great for keeping navigation skills sharp! V/r Rob -----Original Message----- From: triangle-ar-bounces at triangle-ar-team.com [mailto:triangle-ar-bounces at triangle-ar-team.com] On Behalf Of Charlie Roberts Sent: Friday, May 12, 2006 5:15 PM To: Triangle Adventure Racing Club Subject: Re: [Triangle-AR] Typical Weekly Workouts? It all depends on what I'm training for...I'm currently training for multi-days and have no idea how many miles I train, but for the past several months I've been averaging 12-15 hrs per week. The majority of my time is spent biking, running or hiking with a pack. I spend less time paddling than I should, maybe once every other week or so for a few hours. Climbing has kinda been pushed aside temporarily. I've been climbing for years and don't need the skills practice in that area. I've never lifted weights, tho I know other racers who incorporate light lifting into their routines. I use fartleks during my shorter weekday workouts if I feel recovered enough. I don't stick to a strict schedule and try to listen to what my body is telling me. If my legs haven't recovered, then I might switch to a paddle workout instead of a run, or just go really slow and do a walk/run type thing. Thats the cool thing about AR, anything is considered training! Here's a sample from my log...it varies from week to week tho. I've quit the swimming for now...I was really only doing it since I needed a certification in it. Mon - 50min swim, 15m stretching Tue - 1hr trail run Wed - 1:12 mtn bike Thu - 1:41 trail run Fri - 30mins core strength training Sat - 3hr fast trek w/pack Sun - 5:20 road bike Mon - 40min swim Tue - 30min Yoga, 20min bouldering Wed - 1:05 trail run Thu - 1:50 paddle Fri - 1hr mtn bike Sat - 3:20 paddle, 1hr run Sun - 1hr mtn bike, 30min run, 4hr road bike I start tapering at least a week before a big race. I'll do extremely easy workouts, mainly just to get my legs moving a little. Two to three days before the race I do nothing but rest. I do recovery weeks when I feel they're necessary. If my legs are continuously sore and tired, then it's time for one. For me, its more of an art than science :-) Patrick Downie wrote: > Hi Triangle AR Team and Other Racers - > > Was wondering if you all would be willing to post a typical weekly workout plan? > I was thinking something simple like how many hours (or distance) for each event > practiced. For example: > > Running = 20 miles > Biking = 35 miles > Paddling = 2 hours > Swimming = 3k meters > Lifting, climbing etc, etc. > > Of course any additional information would be great (workout locations, pre-race > weeks versus hard training weeks versus recovery weeks, broken down per day > with time, etc.). I know that would take more time, so the basic info. would be > a lot of help. > > Thanks! > -Patrick _______________________________________________ Hammer Nutrition / E-Caps http://www.hammernutrition.com Get 15 percent off your first order. See our Website for details (www.triangle-ar-team.com) Triangle-AR mailing list - To post to the list send email to Triangle-AR at triangle-ar-team.com Subscribe/Unsubscribe link: http://www.triangle-ar-team.com/mailman/listinfo/triangle-ar From olson006 at mc.duke.edu Mon May 15 10:49:14 2006 From: olson006 at mc.duke.edu (DaiWai M. Olson) Date: Mon, 15 May 2006 10:49:14 -0400 Subject: [Triangle-AR] BOK orienteering Message-ID: Can you please send me a bit more info on this? I've tried (unsuccessfully) to meet the BOK folks in the past, but it seems that each person I meet up with has 'just finished my last BOK' thanks, DaiWai p.s. - Are you doing SOAR - Have you done this race in the past? From kjacobi at tullahoma-tn.com Mon May 15 11:53:00 2006 From: kjacobi at tullahoma-tn.com (Karin Jacobi) Date: Mon, 15 May 2006 10:53:00 -0500 Subject: [Triangle-AR] BOK orienteering References: Message-ID: <000a01c67837$a570b800$6801a8c0@g0u6e5> Here's a review of SOAR from the 05 race (on the Atlanta Trailblazers AR message board) - a bumpy ride: http://trailblazerar.com/forum/viewtopic.php?t=650 Karin ----- Original Message ----- From: "DaiWai M. Olson" To: "Triangle Adventure Racing Club" Sent: Monday, May 15, 2006 9:49 AM Subject: [Triangle-AR] BOK orienteering > Can you please send me a bit more info on this? > > I've tried (unsuccessfully) to meet the BOK folks in the past, but it seems > that each person I meet up with has 'just finished my last BOK' > > thanks, > > DaiWai > > p.s. - Are you doing SOAR - Have you done this race in the past? > > > _______________________________________________ > Hammer Nutrition / E-Caps > http://www.hammernutrition.com > Get 15 percent off your first order. > See our Website for details (www.triangle-ar-team.com) > > Triangle-AR mailing list - > To post to the list send email to Triangle-AR at triangle-ar-team.com > Subscribe/Unsubscribe link: > http://www.triangle-ar-team.com/mailman/listinfo/triangle-ar > From pld_123456 at yahoo.com Mon May 15 15:25:49 2006 From: pld_123456 at yahoo.com (Patrick Downie) Date: Mon, 15 May 2006 12:25:49 -0700 (PDT) Subject: [Triangle-AR] BOK orienteering In-Reply-To: Message-ID: <20060515192549.62352.qmail@web34007.mail.mud.yahoo.com> The BOK website is http://treklite.com/bok/index.html and the schedule of events is listed. The next two events are June 4th and September 24th. Their September event coincides with the Triangle AR race (the BOK sets the controls), so if you haven't had enough of a workout after the race you can go back out and do one of the BOK courses! "DaiWai M. Olson" wrote: Can you please send me a bit more info on this? I've tried (unsuccessfully) to meet the BOK folks in the past, but it seems that each person I meet up with has 'just finished my last BOK' thanks, DaiWai p.s. - Are you doing SOAR - Have you done this race in the past? _______________________________________________ Hammer Nutrition / E-Caps http://www.hammernutrition.com Get 15 percent off your first order. See our Website for details (www.triangle-ar-team.com) Triangle-AR mailing list - To post to the list send email to Triangle-AR at triangle-ar-team.com Subscribe/Unsubscribe link: http://www.triangle-ar-team.com/mailman/listinfo/triangle-ar --------------------------------- How low will we go? Check out Yahoo! Messenger?s low PC-to-Phone call rates. From advracin at hotmail.com Mon May 15 20:35:07 2006 From: advracin at hotmail.com (Bruce Dale) Date: Mon, 15 May 2006 20:35:07 -0400 Subject: [Triangle-AR] STUFF Message-ID: Good to see some traffic being exchanged on the Group....we've been trying to update the website with new information....added some race reports...Links...and I'll be keeping News on the 9-1-1 Adventure Challenge Race....Brian Thompson is designing the course and it looks to be a "bit" differant from past formats....we've been adding some great sponsors and I just spoke with www.asmaster.biz and they are sending out some their products to support the race.... Thursday night is the group ride at 545pm out of Cary...meeting place is the North end of Black Creek Greenway and Old Reedy Creek Rd off Weston Parkway.... _________________________________________________________________ Is your PC infected? Get a FREE online computer virus scan from McAfee? Security. http://clinic.mcafee.com/clinic/ibuy/campaign.asp?cid=3963 From advracin at hotmail.com Tue May 16 08:44:06 2006 From: advracin at hotmail.com (Bruce Dale) Date: Tue, 16 May 2006 08:44:06 -0400 Subject: [Triangle-AR] Bike-"O"-Rama Message-ID: I had applied for permits for an event on June 17th at Umstead but havent heard anything back....would anyone be game for a MTB training/nav ride........discreet markers placed around Umstead/Lake Crabtree...Greenways...Sludge etc. It would lilkely be underground starting outside the park..SOLO or teams....riders can opt to take whatever routes they want to obtain the marker codes...I'm thinking around 30 miles..... _________________________________________________________________ Don?t just search. Find. Check out the new MSN Search! http://search.msn.click-url.com/go/onm00200636ave/direct/01/ From don at childrey.com Tue May 16 22:34:55 2006 From: don at childrey.com (Don Childrey) Date: Tue, 16 May 2006 22:34:55 -0400 Subject: [Triangle-AR] Gold Nugget AR update Message-ID: <446A8BCF.70709@childrey.com> Hello everyone! Just a quick note to update you with a few things that are happening with the Gold Nugget Adventure Race, to be held October 7, 2006 in the Uwharrie National Forest. I received the Special Use Permit for this event from the USFS today. The event insurance policy has already been purchased. These two items make up the major legal requirements that had to be met before this race could happen. The next biggest need is for a bunch of teams to participate! We already have three registered teams - all for the 8 hour course. If you haven't registered yet, don't wait too long. Registering for a race is great motivation to get you out and training regularly. And be sure to tell your friends about the Gold Nugget. Word of mouth advertising will be key to bringing out a great crowd! A message board has just been added to the race website. If you have any comments or questions, are looking for a team or teammates, or just want to say how much you're looking forward to racing in the Uwharries, feel free to post a message on the board. Look for more updates in a few weeks. :) Have a great day! Don Childrey Bushwhack Adventures www.GoldNuggetAR.com From charles.chilcott at syngenta.com Wed May 17 10:36:08 2006 From: charles.chilcott at syngenta.com (charles.chilcott at syngenta.com) Date: Wed, 17 May 2006 10:36:08 -0400 Subject: [Triangle-AR] Gold Nugget AR update Message-ID: Congratulations Don! I'm glad to see some more local races popping up on the radar. EC -----Original Message----- From: triangle-ar-bounces at triangle-ar-team.com [mailto:triangle-ar-bounces at triangle-ar-team.com] On Behalf Of Don Childrey Sent: Tuesday, May 16, 2006 10:35 PM To: Triangle-AR at triangle-ar-team.com Subject: [Triangle-AR] Gold Nugget AR update Hello everyone! Just a quick note to update you with a few things that are happening with the Gold Nugget Adventure Race, to be held October 7, 2006 in the Uwharrie National Forest. I received the Special Use Permit for this event from the USFS today. The event insurance policy has already been purchased. These two items make up the major legal requirements that had to be met before this race could happen. The next biggest need is for a bunch of teams to participate! We already have three registered teams - all for the 8 hour course. If you haven't registered yet, don't wait too long. Registering for a race is great motivation to get you out and training regularly. And be sure to tell your friends about the Gold Nugget. Word of mouth advertising will be key to bringing out a great crowd! A message board has just been added to the race website. If you have any comments or questions, are looking for a team or teammates, or just want to say how much you're looking forward to racing in the Uwharries, feel free to post a message on the board. Look for more updates in a few weeks. :) Have a great day! Don Childrey Bushwhack Adventures www.GoldNuggetAR.com _______________________________________________ Hammer Nutrition / E-Caps http://www.hammernutrition.com Get 15 percent off your first order. See our Website for details (www.triangle-ar-team.com) Triangle-AR mailing list - To post to the list send email to Triangle-AR at triangle-ar-team.com Subscribe/Unsubscribe link: http://www.triangle-ar-team.com/mailman/listinfo/triangle-ar From pld_123456 at yahoo.com Wed May 17 20:00:35 2006 From: pld_123456 at yahoo.com (Patrick Downie) Date: Wed, 17 May 2006 17:00:35 -0700 (PDT) Subject: [Triangle-AR] Bike-"O"-Rama In-Reply-To: Message-ID: <20060518000035.14184.qmail@web34001.mail.mud.yahoo.com> Sounds like fun! Keep us posted with the final details. Bruce Dale wrote: I had applied for permits for an event on June 17th at Umstead but havent heard anything back....would anyone be game for a MTB training/nav ride........discreet markers placed around Umstead/Lake Crabtree...Greenways...Sludge etc. It would lilkely be underground starting outside the park..SOLO or teams....riders can opt to take whatever routes they want to obtain the marker codes...I'm thinking around 30 miles..... _________________________________________________________________ Don?t just search. Find. Check out the new MSN Search! http://search.msn.click-url.com/go/onm00200636ave/direct/01/ _______________________________________________ Hammer Nutrition / E-Caps http://www.hammernutrition.com Get 15 percent off your first order. See our Website for details (www.triangle-ar-team.com) Triangle-AR mailing list - To post to the list send email to Triangle-AR at triangle-ar-team.com Subscribe/Unsubscribe link: http://www.triangle-ar-team.com/mailman/listinfo/triangle-ar --------------------------------- Feel free to call! Free PC-to-PC calls. Low rates on PC-to-Phone. Get Yahoo! Messenger with Voice From pld_123456 at yahoo.com Wed May 17 20:02:49 2006 From: pld_123456 at yahoo.com (Patrick Downie) Date: Wed, 17 May 2006 17:02:49 -0700 (PDT) Subject: [Triangle-AR] Typical Weekly Workouts? In-Reply-To: <4464FACC.1060400@triangle-ar-team.com> Message-ID: <20060518000249.51945.qmail@web34011.mail.mud.yahoo.com> Thanks for all the info Charlie! Anyone else want to give us an idea of their workouts? Bruce? Ernie? Brian? Anyone else? Charlie Roberts wrote: It all depends on what I'm training for...I'm currently training for multi-days and have no idea how many miles I train, but for the past several months I've been averaging 12-15 hrs per week. The majority of my time is spent biking, running or hiking with a pack. I spend less time paddling than I should, maybe once every other week or so for a few hours. Climbing has kinda been pushed aside temporarily. I've been climbing for years and don't need the skills practice in that area. I've never lifted weights, tho I know other racers who incorporate light lifting into their routines. I use fartleks during my shorter weekday workouts if I feel recovered enough. I don't stick to a strict schedule and try to listen to what my body is telling me. If my legs haven't recovered, then I might switch to a paddle workout instead of a run, or just go really slow and do a walk/run type thing. Thats the cool thing about AR, anything is considered training! Here's a sample from my log...it varies from week to week tho. I've quit the swimming for now...I was really only doing it since I needed a certification in it. Mon - 50min swim, 15m stretching Tue - 1hr trail run Wed - 1:12 mtn bike Thu - 1:41 trail run Fri - 30mins core strength training Sat - 3hr fast trek w/pack Sun - 5:20 road bike Mon - 40min swim Tue - 30min Yoga, 20min bouldering Wed - 1:05 trail run Thu - 1:50 paddle Fri - 1hr mtn bike Sat - 3:20 paddle, 1hr run Sun - 1hr mtn bike, 30min run, 4hr road bike I start tapering at least a week before a big race. I'll do extremely easy workouts, mainly just to get my legs moving a little. Two to three days before the race I do nothing but rest. I do recovery weeks when I feel they're necessary. If my legs are continuously sore and tired, then it's time for one. For me, its more of an art than science :-) Patrick Downie wrote: > Hi Triangle AR Team and Other Racers - > > Was wondering if you all would be willing to post a typical weekly workout plan? > I was thinking something simple like how many hours (or distance) for each event > practiced. For example: > > Running = 20 miles > Biking = 35 miles > Paddling = 2 hours > Swimming = 3k meters > Lifting, climbing etc, etc. > > Of course any additional information would be great (workout locations, pre-race > weeks versus hard training weeks versus recovery weeks, broken down per day > with time, etc.). I know that would take more time, so the basic info. would be > a lot of help. > > Thanks! > -Patrick _______________________________________________ Hammer Nutrition / E-Caps http://www.hammernutrition.com Get 15 percent off your first order. See our Website for details (www.triangle-ar-team.com) Triangle-AR mailing list - To post to the list send email to Triangle-AR at triangle-ar-team.com Subscribe/Unsubscribe link: http://www.triangle-ar-team.com/mailman/listinfo/triangle-ar --------------------------------- Sneak preview the all-new Yahoo.com. It's not radically different. Just radically better. From don at childrey.com Wed May 17 21:43:55 2006 From: don at childrey.com (Don Childrey) Date: Wed, 17 May 2006 21:43:55 -0400 Subject: [Triangle-AR] Bike-"O"-Rama In-Reply-To: References: Message-ID: <446BD15B.306@childrey.com> I'm interested, whether it's that weekend or not. Keep me posted. Don Bruce Dale wrote: > I had applied for permits for an event on June 17th at Umstead but > havent heard anything back....would anyone be game for a MTB > training/nav ride........discreet markers placed around Umstead/Lake > Crabtree...Greenways...Sludge etc. It would lilkely be underground > starting outside the park..SOLO or teams....riders can opt to take > whatever routes they want to obtain the marker codes...I'm thinking > around 30 miles..... > > _________________________________________________________________ > Don't just search. Find. Check out the new MSN Search! > http://search.msn.click-url.com/go/onm00200636ave/direct/01/ > >------------------------------------------------------------------------ > > >_______________________________________________ >Hammer Nutrition / E-Caps >http://www.hammernutrition.com >Get 15 percent off your first order. >See our Website for details (www.triangle-ar-team.com) > >Triangle-AR mailing list - >To post to the list send email to Triangle-AR at triangle-ar-team.com >Subscribe/Unsubscribe link: >http://www.triangle-ar-team.com/mailman/listinfo/triangle-ar > > From mlhollid2121 at yahoo.com Wed May 17 21:47:05 2006 From: mlhollid2121 at yahoo.com (Monica) Date: Wed, 17 May 2006 18:47:05 -0700 (PDT) Subject: [Triangle-AR] Bike-"O"-Rama In-Reply-To: <446BD15B.306@childrey.com> Message-ID: <20060518014705.31229.qmail@web36807.mail.mud.yahoo.com> I know myself and other friends would be interested... Monica Don Childrey wrote: I'm interested, whether it's that weekend or not. Keep me posted. Don Bruce Dale wrote: > I had applied for permits for an event on June 17th at Umstead but > havent heard anything back....would anyone be game for a MTB > training/nav ride........discreet markers placed around Umstead/Lake > Crabtree...Greenways...Sludge etc. It would lilkely be underground > starting outside the park..SOLO or teams....riders can opt to take > whatever routes they want to obtain the marker codes...I'm thinking > around 30 miles..... > > _________________________________________________________________ > Don't just search. Find. Check out the new MSN Search! > http://search.msn.click-url.com/go/onm00200636ave/direct/01/ > >------------------------------------------------------------------------ > > >_______________________________________________ >Hammer Nutrition / E-Caps >http://www.hammernutrition.com >Get 15 percent off your first order. >See our Website for details (www.triangle-ar-team.com) > >Triangle-AR mailing list - >To post to the list send email to Triangle-AR at triangle-ar-team.com >Subscribe/Unsubscribe link: >http://www.triangle-ar-team.com/mailman/listinfo/triangle-ar > > _______________________________________________ Hammer Nutrition / E-Caps http://www.hammernutrition.com Get 15 percent off your first order. See our Website for details (www.triangle-ar-team.com) Triangle-AR mailing list - To post to the list send email to Triangle-AR at triangle-ar-team.com Subscribe/Unsubscribe link: http://www.triangle-ar-team.com/mailman/listinfo/triangle-ar "Risk more than others think is safe. Care more than others think is wise. Dream more than others think is practical. Expect more than others think is possible" - Cadet Maxim, USMA I wish you enough sun to keep your attitude bright. I wish you enough rain to appreciate the sun more. I wish you enough happiness to keep your spirit alive. I wish you enough pain so that the smallest joys in life appear much bigger. I wish you enough gain to satisfy your wanting. I wish you enough loss to appreciate all that you possess. I wish you enough hellos to get you through the final good-bye. I wish you enough... --------------------------------- Feel free to call! Free PC-to-PC calls. Low rates on PC-to-Phone. Get Yahoo! Messenger with Voice From advracin at hotmail.com Wed May 17 22:42:38 2006 From: advracin at hotmail.com (Bruce Dale) Date: Wed, 17 May 2006 22:42:38 -0400 Subject: [Triangle-AR] Bike-O-Rama Message-ID: Mark your calendars for JUNE 17th at 9am for the 1st Annual Rogue Bike-O-Rama....first Nav test is to find the start point....1001 Winstead Drive, Cary....lowest point of the parking area....have some prizes for a random drawing and BEER to follow....details forthcoming...(that sounded pretty good...forthcoming).....stay tuned kiddies... _________________________________________________________________ Express yourself instantly with MSN Messenger! Download today - it's FREE! http://messenger.msn.click-url.com/go/onm00200471ave/direct/01/ From grcouch at gmail.com Thu May 18 07:26:05 2006 From: grcouch at gmail.com (Greg Couch) Date: Thu, 18 May 2006 07:26:05 -0400 Subject: [Triangle-AR] Bike-"O"-Rama Message-ID: Carolyn and I would definitely be up for it...sounds cool! From charles.chilcott at syngenta.com Thu May 18 09:54:37 2006 From: charles.chilcott at syngenta.com (charles.chilcott at syngenta.com) Date: Thu, 18 May 2006 09:54:37 -0400 Subject: [Triangle-AR] Typical Weekly Workouts? Message-ID: Wow, there is a lot pressure following up Charlie. I'll quickly give you what I have done so far this week: Sun ~2 hr mtb Mon 6 mile run, 15 min weights, 30 min core strength (situps, pushups, leg lifts, etc.) Tues 1 hr hike, 1 hr soccer (cross training) Wed 1 hr bouldering at North Cary Park, 1 hr Mtb hill repeats in the dark Thurs Umstead endurance ride (~2.5 hrs) Sat planned 2-3 hr road ride Sun planed long hike and/or paddle I use weights typically once a week to keep the paddling muscles in shape. Things like lat pull downs, military press, etc. (10-12 quick reps, circuit training sort of thing). I will typically do one activity during lunch and another afterwork or before bed. We typically get together on the weekend for run followed by a long ride. Another thing, grab the gear list for the race you are training for and keep your gear with you. A lot of good comes from training with your pack! I hope that is helpful. EC -----Original Message----- From: triangle-ar-bounces at triangle-ar-team.com [mailto:triangle-ar-bounces at triangle-ar-team.com] On Behalf Of Patrick Downie Sent: Wednesday, May 17, 2006 8:03 PM To: Triangle Adventure Racing Club Subject: Re: [Triangle-AR] Typical Weekly Workouts? Thanks for all the info Charlie! Anyone else want to give us an idea of their workouts? Bruce? Ernie? Brian? Anyone else? Charlie Roberts wrote: It all depends on what I'm training for...I'm currently training for multi-days and have no idea how many miles I train, but for the past several months I've been averaging 12-15 hrs per week. The majority of my time is spent biking, running or hiking with a pack. I spend less time paddling than I should, maybe once every other week or so for a few hours. Climbing has kinda been pushed aside temporarily. I've been climbing for years and don't need the skills practice in that area. I've never lifted weights, tho I know other racers who incorporate light lifting into their routines. I use fartleks during my shorter weekday workouts if I feel recovered enough. I don't stick to a strict schedule and try to listen to what my body is telling me. If my legs haven't recovered, then I might switch to a paddle workout instead of a run, or just go really slow and do a walk/run type thing. Thats the cool thing about AR, anything is considered training! Here's a sample from my log...it varies from week to week tho. I've quit the swimming for now...I was really only doing it since I needed a certification in it. Mon - 50min swim, 15m stretching Tue - 1hr trail run Wed - 1:12 mtn bike Thu - 1:41 trail run Fri - 30mins core strength training Sat - 3hr fast trek w/pack Sun - 5:20 road bike Mon - 40min swim Tue - 30min Yoga, 20min bouldering Wed - 1:05 trail run Thu - 1:50 paddle Fri - 1hr mtn bike Sat - 3:20 paddle, 1hr run Sun - 1hr mtn bike, 30min run, 4hr road bike I start tapering at least a week before a big race. I'll do extremely easy workouts, mainly just to get my legs moving a little. Two to three days before the race I do nothing but rest. I do recovery weeks when I feel they're necessary. If my legs are continuously sore and tired, then it's time for one. For me, its more of an art than science :-) Patrick Downie wrote: > Hi Triangle AR Team and Other Racers - > > Was wondering if you all would be willing to post a typical weekly workout plan? > I was thinking something simple like how many hours (or distance) for > each event practiced. For example: > > Running = 20 miles > Biking = 35 miles > Paddling = 2 hours > Swimming = 3k meters > Lifting, climbing etc, etc. > > Of course any additional information would be great (workout > locations, pre-race weeks versus hard training weeks versus recovery > weeks, broken down per day with time, etc.). I know that would take > more time, so the basic info. would be a lot of help. > > Thanks! > -Patrick _______________________________________________ Hammer Nutrition / E-Caps http://www.hammernutrition.com Get 15 percent off your first order. See our Website for details (www.triangle-ar-team.com) Triangle-AR mailing list - To post to the list send email to Triangle-AR at triangle-ar-team.com Subscribe/Unsubscribe link: http://www.triangle-ar-team.com/mailman/listinfo/triangle-ar --------------------------------- Sneak preview the all-new Yahoo.com. It's not radically different. Just radically better. _______________________________________________ Hammer Nutrition / E-Caps http://www.hammernutrition.com Get 15 percent off your first order. See our Website for details (www.triangle-ar-team.com) Triangle-AR mailing list - To post to the list send email to Triangle-AR at triangle-ar-team.com Subscribe/Unsubscribe link: http://www.triangle-ar-team.com/mailman/listinfo/triangle-ar From sean at 2sparrows.org Thu May 18 10:32:38 2006 From: sean at 2sparrows.org (Sean Butler) Date: Thu, 18 May 2006 10:32:38 -0400 Subject: [Triangle-AR] Typical Weekly Workouts? In-Reply-To: <20060518000249.51945.qmail@web34011.mail.mud.yahoo.com> References: <20060518000249.51945.qmail@web34011.mail.mud.yahoo.com> Message-ID: <446C8586.7010101@2sparrows.org> Patrick Downie said the following on 5/17/2006 8:02 PM: > Thanks for all the info Charlie! Anyone else want to give us an idea of > their workouts? Bruce? Ernie? Brian? Anyone else? > I hesitated to answer since the last two years I've struggled with a knee injury and knee surgery. So most of my work now is slowly trying to get back into being able to do everything again. So that includes lots of PT (strength and stretch), and slowly adding back in more AR specific training like biking, paddling, etc. Right now running seems to be the hardest thing for me. But before that, I used to do 2-3 day races and followed somewhat minimal training compared to others. I'd run 2 or 3 times a week, bike 2 or 3 times a week, paddle, weight lift, yoga, orienteer, swim, climb, hike with one of my kids on my back, etc. I'd be more specific to upcoming races as they approached, in terms of concentrating on specific types of training that would be more beneficial to that particular race. My typical weekly training would rarely be more than 4-6 hours in total for a week. But, every once in a while, I would throw in a long training session incorporating multiple disciplines specific to an upcoming event. These could be anywhere from 6 to 12 hours or more. I'd do maybe two or three of these in the month or two before a big race. /Sean From jeffrey.s.thompson at gmail.com Thu May 18 11:05:14 2006 From: jeffrey.s.thompson at gmail.com (Jeff Thompson) Date: Thu, 18 May 2006 11:05:14 -0400 Subject: [Triangle-AR] Typical Weekly Workouts? In-Reply-To: References: Message-ID: I generally concentrate on running and biking. Don't do nearly enough paddling, but it's mostly a time and logistics issue. Right now, I'm trying to get out 6 days a week with a schedule similar to the following: I don't pick my routes based on time, I just find a route the feels like a good workout and this is the time I end up spending. Monday, 55 min trail run, 1:30 fastpacking (~15lb pack) Tuesday, 1hr biking on road, short (3mi) road run Wednesday, 55 min trail run, 1:30 fastpacking Thursday 2-3 hour group mt bike endurance ride Friday (optional), 55 min trail run Saturday or Sunday (varies), generally a long (3 hrs or so) mt. bike and a semi long trail run (7-8 miles) If I split this workout into two days, I might do a longer run. Jeff From advracin at hotmail.com Thu May 18 16:26:56 2006 From: advracin at hotmail.com (Bruce Dale) Date: Thu, 18 May 2006 16:26:56 -0400 Subject: [Triangle-AR] Bike-"O"-Rama In-Reply-To: Message-ID: Yeah....you guys come out for sure....we'll do it up right... >From: "Greg Couch" >Reply-To: Triangle Adventure Racing Club >To: triangle-ar at triangle-ar-team.com >Subject: Re: [Triangle-AR] Bike-"O"-Rama >Date: Thu, 18 May 2006 07:26:05 -0400 > >Carolyn and I would definitely be up for it...sounds cool! > >_______________________________________________ >Hammer Nutrition / E-Caps >http://www.hammernutrition.com >Get 15 percent off your first order. >See our Website for details (www.triangle-ar-team.com) > >Triangle-AR mailing list - >To post to the list send email to Triangle-AR at triangle-ar-team.com >Subscribe/Unsubscribe link: >http://www.triangle-ar-team.com/mailman/listinfo/triangle-ar _________________________________________________________________ Express yourself instantly with MSN Messenger! Download today - it's FREE! http://messenger.msn.click-url.com/go/onm00200471ave/direct/01/ From advracin at hotmail.com Thu May 18 19:28:48 2006 From: advracin at hotmail.com (Bruce Dale) Date: Thu, 18 May 2006 19:28:48 -0400 Subject: [Triangle-AR] IMBA Singletrack News: May 2006 Message-ID: Just FYI. >From: IMBA >Reply-To: IMBA >To: advracin at hotmail.com >Subject: Singletrack News: May 2006 >Date: Thu, 18 May 2006 14:26:19 -0500 (CDT) > >SINGLETRACK NEWS: MAY 2006 > >* INTERNATIONAL FIELD TO GATHER IN WHISTLER >* HELP IMBA UPDATE EPIC RIDES PROGRAM >* ALERT: RTCA TRAILS PROGRAM NEEDS YOUR SUPPORT >* MEMBERSHIP BENEFITS: ACCIDENT INSURANCE AND PRO DEALS >* IMBA SEEKS BOARD NOMINATIONS > >* INTERNATIONAL FIELD TO GATHER IN WHISTLER >With close to 300 delegates already enrolled, the 2006 IMBA >Summit/World Mountain Bike Conference (June 20-23 in Whistler, >BC) is shaping up to be the premier mountain bike event of the >year. Attendees from Australia to Sri Lanka have signed on >for the three-day program, which includes seminars on mountain bike >tourism, risk management, environmental sustainabilty and a >variety of subjects that will shape the future of the >sport. Representatives from more than a dozen nations will be on >hand, including: > >* Australia >* Belgium >* Canada >* Chile >* Nepal >* Netherlands >* Scotland >* South Africa >* Sri Lanka >* Switzerland >* Trinidad >* United Kingdom >* United States > >New speakers and topics were recently added to the program. >Visit the Summit/Conference website to learn more. >http://go.imba.com/site/R?i=msfoNnjHCXvJwhr5tVNFgA.. > >* HELP IMBA UPDATE EPIC RIDES PROGRAM >Are you a fan of IMBA's Epic Rides Program? It's one of our most >popular resources, but some of the information has fallen out of >date. IMBA hopes to address re-routes and recent access >issues as we update our ride descriptions. If you're interested >in sprucing up the ride description, contributing photos or >logging GPS coordinates, please send an email to >markeller at imba.com. > >* ALERT: RTCA TRAILS PROGRAM NEEDS YOUR SUPPORT >An important trails program, the Rivers, Trails and Conservation >Assistance Program (RTCA), is facing significant funding cuts in next >year's federal budget. RTCA supports 300 projects around the country >each year, helping create nearly 700 miles of trail and preserving >more than 61,000 acres of open space. RTCA is very supportive of >mountain biking and partnered specifically with IMBA on eight projects >in 2005 in Alaska, Maine, Tennessee and Vermont. To help save RTCA, >IMBA is requesting that Congress appropriate $10.1 million in their >Interior Appropriations bill. This amount will restore RTCA's >effectiveness by compensating for several years of flat and decreased >funding. We're very close to gaining the necessary support for this >proposal, but your help is needed to ensure Congress approves the >$10.1 million budget. >http://go.imba.com/site/R?i=jvudOOJZdqptjNZzBHjkkg.. > >* MEMBERSHIP BENEFITS: ACCIDENT INSURANCE AND PRO DEALS >We've teamed with Adventure Advocates to offer IMBA members Accident >Insurance. You can buy 24/7 coverage for accidents while you're >mountain biking, or participating nearly any activity. While >protecting yourself, you'll also protect trails as Adventure Advocates >will donate a portion of the revenue to IMBA. >http://go.imba.com/site/R?i=Kk8fdZOR-4xcRmFkNSYU9g.. > >Pro Deals: be on the lookout for your catalog from SportStart Pro >Sales. IMBA members get significant discounts on gear, even >outside the bike industry > >* IMBA SEEKS BOARD NOMINATIONS >IMBA is looking for a few good people to serve on its Board of >Directors. The Nominating Committee seeks individuals who are >passionate about the activity of mountain biking and have the unique >skills and insight that will help us guide IMBA and grow mountain bike >access worldwide. If you know someone who fits the job description, or >you believe you are that person, please forward a r?sum? and the >completed application form by May 30, 2006, to Executive Director Mike >Van Abel: mike at imba.com > > > >Donate Now: http://go.imba.com/site/R?i=GqplSkwd-7IIpQiHySBuTg.. > >More News: http://go.imba.com/site/R?i=KHUxc5HyqM7lPlZ05xAQvA.. > >Shop IMBA Gear: http://go.imba.com/site/R?i=CFzxURjqU30oq0RrHkCzFw.. > >Membership: http://go.imba.com/site/R?i=V3JOr43Y_0jX___IB-T8_w.. > >Tell a Friend: http://go.imba.com/site/R?i=dIptDhuitUbT6m1V16jmzA.. > >Update my IMBA Profile: >http://go.imba.com/site/R?i=hdMP6iZ1n1PELtQ4X4ED_g.. > > >Unsubscribe: >http://go.imba.com/site/CO?i=ah12POQaakm4zfK3cW8sDuR_1ndkGHGQ&cid=0 _________________________________________________________________ Is your PC infected? Get a FREE online computer virus scan from McAfee? Security. http://clinic.mcafee.com/clinic/ibuy/campaign.asp?cid=3963