Guide to a Successful Race!
Hey ladies! This is your guide to running and completing the Woman2Warrior race. I wanted to give you a few basic concepts that will help you train over the coming months as well as explain the course in further detail so you know what you are up against. After you know what you are up against you will need to get the proper training tools help yourself finish the course safely and in the best time possible! To do this, I will give you a program that is designed specifically for the Women to Warriors obstacle course race. As with every person I work with, feel free to leave comments and ask questions so that I can help you get to your goal in the easiest manner possible.
Really quickly I just want to explain how this training program came together so that you have faith that going through this training program will really help you with the Women to Warriors obstacle course. In order to design the program to be as effective as possible, we used an important training principle called the Principle of Specificity.
Principle of Specificity
Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect.
Essentially, that means that we will be taking the events and obstacles that you will be completing and trying to find exercises that will replicate what you will be doing during the race. For example, if we are attempting to climb the half pipe wall like this,
We would need to train by doing lots of pulling exercises that look similar to the above picture. We also need to be able to make these exercises repeatable and measurable so that we can prevent injury and make it easier to view our own progress. Two exercises that come to mind are Single Arm Alternating Seated Rows and Single Arm Alternating Pulldowns.
As you can see in the attached videos, these exercises challenge your ability to pull a weight with one arm at a time. In the case of our halfpipe obstacle, the weight that you will be pulling is your bodyweight. If we work hard enough during our training sessions, are consistent enough throughout the week and execute the correct exercises, come race time we should have no problem getting to the top!
Now, how do you even get to the top of that massive wall to be able to climb up it in the first place?! Well, that is more of running speed issue. In order to increase our speed we first need to develop leg strength. We accomplishing that by doing strength exercises. Then we will make ourselves faster by simply practicing running at higher speeds. For example, we could strengthen the legs with SA Racked Kettlebell Lunges and then we could build up speed by practicing intervals on the treadmill. And viola we are at the top!
Each of these exercises listed uses the principle of specificity to get you through the race with as little difficulty as possible! However, if you are unsure if you can complete this obstacle, don’t worry. We have added ropes onto the halfpipe and our wonderful Crossfield and Beiseker Firefighters to help you get to the top!
As I’m sure you have no doubt heard, you will be running a 4.5 km obstacle race that includes 10 obstacles and 5 mini fun obstacles. I’ve listed some of the more challenging obstacles so that you know what you should be training for!
The more difficult challenges during this race will be the
- Half Pipe Climb – With rope available for assistance (and firefighter at top to lend a hand)
- Water Crawl
- Side Wall Climb
- Monkey Bars
- Tire Pile Climb – Climb over approximately 300 tires
- Wheelchair – Maneuver wheelchair around a small course while dribbling a basketball
Here are some pictures from past years races so you can see what you are up against!
Many of these obstacles will require a good amount of upper body strength to pull yourself through the course. The monkey bars, Side-wall climb, and Half-pipe are a great example of this. Even crawling on the ground requires you to be able to pull your body weight forward.
The other part of this course that we will want to be prepared for is the 4.5 km run. In order to prepare for this, we have included running sections as part of the program. The other thing that we have done is made sure that we are super setting each exercise. This basically means that we are doing one exercise, then moving to the next with little or no rest in between. The reason we want to do this is to teach your body how to prepare for a 4.5 km run and improve your cardiovascular endurance. This accomplishes two things at once; it strengthens our muscles and improves our cardio.
First off, it’s important to know what level to train at, so I have given you a quick guideline on what is called Rate of Perceived Exertion (RPE).
Rate of Percieved Exertion
Everybody will be at a different fitness level so there will be some amount of fine tuning for each person to go through in order to make this program effective and safe. A great way to know if you are going hard enough is to figure out your Rate of Perceived Exertion. For our purposes, we will be using a scale of 1 – 10. You want to exercise in between a 6/10 – 8/10 to increase the effectiveness of your workout. That means if it is super easy and you would rate it a 4/10 for difficulty, you need to increase the difficulty. This may mean adding weight to the exercise or increase the length of time that you are doing each set.
What You Have to Do to Be Successful
In the downloads section, I have attached a template so you can record your progress. The idea is that you should print out your template and bring it with you to record all of your numbers at the gym. Also, you should bring your phone with you so that you can log into the website and view your program and exercise videos. That way you will be more comfortable doing with doing each exercise properly.
Note – Our goal with this program is to put a good amount of effort in so that the race becomes easier for you. Trust your body and the RPE scale. Some of us will be at the point where a 60 % intensity level will not be enough even though it is listed in the program. For others, it will be too difficult. So please find your correct level to work at. This is where a personal trainer can come in handy. If you have one that you work with already please talk to them to find the right difficulty level for you.
Also, as with any exercise please consult with a physician and a personal fitness instructor before beginning any training program. If you have injuries this program may not be for you. It really depends on many different factors so get in touch with a professional to be sure!
For more information about Woman2Warrior: //www.calgary.
To register: //bit.ly/2lkSi6R