We’ve welcomed thousands of competitors to our adventure races over the years, so we’ve learned a few things about these increasingly popular multi-sport events. Our guide gives you the low down on everything you need to know about adventure racing.
THE BASICS
What is Adventure Racing?
Adventure racing is a multi-sport event involving two or more disciplines, usually running, cycling and kayaking. This style of racing is about endurance and stamina more than speed. The different disciplines mean your body will not be overly taxed in any one way and you can maximise your strengths in at least one discipline. Adventure races vary from event to event - from shorter sprint distance events to sport distance events such as Gaelforce West, and longer ultra distance events.
Where and when?
Adventure racing is a year-round sport, you don’t need the best weather, which makes it even more enticing to get involved in. No matter the season, adventure racing is a wonderful way to stay motivated and fit all year long. Ireland is a great destination for adventure racing - we have the landscape and the wow factor when it comes to location. You’ll also find adventure races all over the world – so once you get started the world’s your oyster.
Why do an adventure race?
If you’re looking for something different, exciting and memorable - maybe you’re graduating from road running, 10k trail running, cycling or maybe you’re looking for a new personal challenge – then adventure racing is for you. They are more than a race, they are events bringing people with shared goals and interests together, offering camaraderie, support, encouragement and inclusiveness along the way. You’ll push yourself physically and mentally but that makes crossing the finish line all the more rewarding. And the kudos won’t hurt either!
EQUIPMENT
What equipment do I need to get started?
There is no need to start buying top of the line bikes, runners or clothing. You can start with the basics - you’ll probably have lots of these already - and the popularity of the sport means you can pick up gear at very reasonable prices. For the majority of adventure races in Ireland, the kayak and equipment for this section of the course will be provided by the event organisers, so don’t stress this part.
You’ll need:
- Bike and cycling helmet - the type of bike will vary but a road bike will suffice in most cases. You should research your event to see what the smartest choice of bike is. If you do not own a bike but would still like to give adventure racing a try you can borrow or hire bikes.
- Running shoes - choose a pair you are comfortable with. You don't need top of the range. The terrain will vary from race to race and if you decide that adventure racing is your new obsession then it is a good idea to invest in a pair of trail runners.
- Windproof jacket - any jacket that will keep the wind off and help you stay warm will suffice. There are loads of low cost jackets suitable for running and cycling on the market.
- You might also need an extra layer, buff or hat, gloves, water bottle or hydration pack – this will vary depending on the weather and the location of the event.
Most adventure races will also ask you to have the following mandatory kit:
- Spare bike tubes - you’ll also need to know how to change one! There are loads of guides on YouTube.
- Survival blanket and whistle - full kits can be purchased from your local outdoors shop.
TRAINING
Do I need to be fit?
You do need a moderate level of fitness to take on an adventure race, but most people will be able to achieve the required level of fitness pretty quickly with some training. You will need to train – you can’t just go from the seat to the summit! If you decide to take on an adventure race, you can pick one to suit your own abilities and build up over a number of weeks to achieve your goals.
If you are starting from scratch, you might want to consider a general health check to avoid injury or any other health issues during training and on race day.
What’s the best training regime for an adventure race?
You don’t have to be an elite athlete for adventure racing, you just need a desire to achieve your goals. How much training you do will depend on where you are starting from and of course your goals, be they to succeed in crossing the finish line or to peg a podium place.
- Set your goals - Once you set a goal for yourself, whatever it may be, you need to make a plan for how you are going to achieve that goal. Once you know what the goal is then you can take it on.
- Break it down – the first step is to break it into small achievable targets - can I run 5km and walk 5km? How long will it take me? Can I cycle 20km? How long will that take me? Build up your fitness slowly.
- Running - When it comes to running, be patient with yourself. Preparation takes time but you will get there. Try to go out 2 or 3 times a week. Start off with shorter runs, including walking if you are struggling – you will surprise yourself with your progress. Join a club if this helps to motivate you and you will also meet new people who are in the same position as you.
- Cycling - Get out on the road and start building on your endurance with a long distance and slow intensity. Try building on your weekly strength training as this will improve your performance drastically during an event. Get used to transitioning from running to cycling and back again. Your legs will thank you for it. You can shorten your run to incorporate a cycle as well.
- Kayaking - It's not always easy to train for kayaking, but for anything more than 1km it is beneficial if you can at least become familiar with the kayak and paddling techniques. This will take the fear out of this section. The kayak can often be the most enjoyable part of an adventure race. This simple clip may be useful.
- Use similar terrain - Find some hills near you and run up them as much as possible. Getting your head around this kind of terrain will help you no end. There’s no substitute for getting out there in all weathers, on all terrains to get you prepared for anything race day might throw at you.
If you’re not sure where to start, we’ve put together a training guide for you to follow. Download it here: Gaelforce West Adventure Race Training Plan [pdf].
NUTRITION
Getting your nutrition and hydration right is the key to your general performance. To work at your best, you must provide your machine with the correct fuel as you increase the demands on your body through training and during the race itself.
What do I need to know about nutrition for training?
You’ll need to look at what you eat in the months coming up to an adventure race to make sure your body is ready to go on the day. It’s not about having some perfect clean-eating, all protein, no-fun plan but about getting some of the key nutrients in to help you train, recover and build your muscles as well as your fitness for the big day.
Learning to fuel your body for adventure racing will make all the difference. Let your appetite be your guide – you will get hungrier as you do more. You know your body better than anyone so give yourself time to get to know what works best for you.
- Aiming for a balance of 1/4 protein, 1/4 carbs up to 1/2 fruit & veg breakdown for meals is a good foundation for your training nutrition.
- Protein helps to repair muscle and will add extra muscle at the same time. Snacking with protein just after training may also help to increase the amount of muscle you make.
- Carbs are the fuel that your body runs on, but you don’t need huge amounts! You can add extra carbs as snacks as your training builds. Eating something with carbs about 2 hours before you train can also help you to do more.
- Fruit and vegetables are vital for repairing and growing muscles. Vitamin C is important to help build collagen, and muscles also benefit from a range of minerals.
- Keeping hydrated is vital. There is lots of information out there on how much, what and when to drink.
What about eating & drinking on event day?
Plan your race day breakfast and race nutrition and test out what food and drinks work for you well before your event. Never try anything new on race day!
- Plan what snacks or gels and fluids you will be taking and when.
- Eat foods that are easy to keep down and that you have eaten before.
- If you plan to use gels or electrolytes make sure they suit you and don’t upset your stomach.
- Don’t skip breakfast! It’s key on the morning of an event.
- Keep hydrated.
- Help your body repair muscles by refuelling with protein and complex carbs after your event.
MOTIVATION
Having an event to train for is the ultimate motivator! There is an adventure race out there for everyone. For your first adventure race, there’s probably no point in going for the biggest, baddest one you can find. Be realistic about your goals and the amount of time you have in your daily life to train. But once you’ve crossed the finish line at your first adventure race and experienced that unbelievable sense of achievement and pride, you’ll wonder why you waited so long!
Where do I sign up?
Gaelforce West is the original and best adventure race in Ireland. We’ve been welcoming first-timers and experienced adventure racers to Connemara since 2009, to experience this challenging but achievable adventure race, with a simply stunning route. Sign up and make this your adventure racing year.
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