World Championship Training :-D Judge and setting up CP's at Mons Klint Adventure Race

World Championship training - Full speed ahead

After 10 hours and 15 minutes Adventure Race in Faaborg last Saturday, which was a part of my training towards the World Championship Adventure Race in Ecuador I started out with the World Championship training again this week. My legs was a little bit sore after the race and therefore was the only training I did monday - cycling and strength training to get on the top again.

I have already received another newsletter from the race. It is really professional made ​​and all details are under control. I already know everything about my transition boxes etc.

Advice from an experienced Mr. in Adventure Race - Kyle Peter training log (Team Tecnu)

I want to be as ready as I can be for the World Championship and that is why I asked Kyle Peter from Team Tecnu for advice regarding training and so on. Kyle and his team was nr. 3 at the World Championship last year. So it's good advice and tips that I can get from him :) And what a training log! Fantastic and incredibly well thought out! He's going to be the a wild machine to the World Championship!! So after I have re-evaluated my training plan based on Kyle's, I went to an orienteerings competition in Tisvilde. I will upload my full training schedule next week.

Picture below - a section/week of Kyle's training log - AWESOME stuff!

Tisvilde - late summer cup - orienteering competition

Tisvilde fence and orienteer people :) There is something special about Tisvilde Fence .. Dunes, troll trees and lovely forest orienteering. The competition went well and it was a good exercise! Nice to get out and get rock and rool in the legs in the forest. Afterwards Tisvilde Fence orienteerings club welcomed all to a barbecue and a chance to geek out route choices with Arne. Arne is 70 + years and he runs in the same club as me and he is always happy to geek out about route choices and tell the eternally happy adventure racer that she has run the wrong way :) It was Awesome!

Judge and setting up CP's to Mons Klint Adventure Race

For my training, I also needed a lot of hills / mountains. I got the opportunity to help Anders (organizer of Mons Klint Adventure Race) to put up CP's and be the judge for his race. It was good hill training and Mons Klint is always a great place to practice Adventure Race and lovely to see so many enjoying Adventure Race too. I was a judge for Danish Adventure Race Union.

 

Thoughts about being a judge

Many are wondering why a judge? For your sake and so we can continue to practice the sport. Mons Klint as an example. There were several places where we were not allowed to move away from the paths, private grounds and no up and down at the cliff etc.. Among others because we want to preserve nature as it is and not to make "new" trails - when there are 200 happy adventure racers who are going to run around they will make a new path which is not there. That is why I was the good judge and I would sent you on the right track if i should be on the wrong one :)
 
 

In addition, we would like to ensure a fair and safe competition for you. That was why I stood at several CP's on a so-called mountain orienteering. A place where many would be tempted to leave a man at the bottom. It is not fair for the teams who go alle the way.
 
Safety - I checked first aid kits and mobile. It's for your own safety. We participate in a sport that has some risks and it is therefore important to be able to provide safety outthere! it is not possible if you do not have the firstaid kit with you :)
 
Overall, there was no smoke in the judge trap to Mons Klint Adventure Race - thanks for a fair and safe competition. It was great!

Ready for next weeks training!! Oh yeah --> 20 hours of training to go! Bring it on :)
 

Faaborg Outdoor Event Adventure Race

Faaborg Outdoor Event Adventure Race

Faaborg Outdoor Event an event for outdoor enthusiasts and a mecca of outdoor activities

Faaborg Outdoor Event is an annual event with a lot of outdoor activities including Adventure Race. This year, it was a part of the Danish Adventure Race Cup and race organizer Robert always has something good to offer.
Faaborg is a fantastic city and region. The perfect place to enjoy a race, because there is both good access to water activities, mountain bike trails, climbing park and forests.

 

Team

This time the team consisted entirely of women :) and some cool ones. Originally, Mette Jespersen had to participated with us, but due to an ankle injury we got Gry Elmann on the team. Gry originally race on the super tough women team Team Fit4run. So Gry was a strong player to have on the team. In addition, the team consisted of me and Lea Matthaei Jensen, who previously raced together.

From left Gry Elmann, Sanne Elidsbo Hansen and Lea Matthaei Jensen

Adventure Race
Totals for the race

4473 kcal
Racetime 10 hours and 15 min
Distance 91,98 km
Disciplines MTB, Orienteering, MTB-O, Climbing, Biathlon and Kayak

Stage 1 - Tow system and a lot of hardcore MTB riders - MTB Marathon

The first stage was a part of MTB competition where we had to bike the distance 34 kilometers. On the start line we were standing along with all the hardcore MTB riders who gave themselfes 100%. However, we had in mind that we should continue for about 8 hours more, so we took it in a more steady pace. The MTB trail went through the area around Svanninge hills. It was a really nice route with views of Faaborg and the the South Funen archipelago in several places.

We raced well and there were some technical passages, as you can see on our GPS track. The tow system was in use and it was  mentioned by several MTB riders who would have liked a ride :) The challenge was here the technical pieces and Gry achieved in all depots to refuel energy for us. We flew! Back in transition to a new discipline I have never tried before.. Biathlon!

Stage 2 - Wauw it is tough - Biathlon

At the beginning of the biathlon the only information I caught was that I had to run on the marked route! So I ran as fast as I could. I just had not thought about that when I came back I should be able to shoot :-D UPS .. Ok I was not very good at shooting.. 5 penalty rounds! and in the middle of it all - I'm told that I am missing two rounds of the total route! Shit! I would have liked to have seen my face. Full speed forward. Again I could not hit! 5 penalty rounds and next round. I can tell if you took the full route at the biathlon it was approximately 4 km long :) Gry and Lea was a better at shooting than me :) Let's go on MTB-O !!

Stage 3 - We ate the CP's like it were licorice :) YUMMY!! MTB-O

Finally a map in your hand! It gave good energy to get up on the bikes and be allowed to find our way on our own! We had distributed the maps between me and Gry, so we should not make map flip, but when we came over on a new map we also changed navigator. It went really well and we hit into the CP's smoothly. 


At several of the sites we to leave the bikes and run into the CP's where it was saved some brambles and a lot of mud for us :) But dit not struck us off course and we arrived at the climbing activity.

Stage 4 - Elvis legs and a nice reunion - Climbing go high and small run in the Castle Park
Climbing activity was a trip up in the treetops on a via ferrata course. When we arrived there was a queue, so we chose to run orienteering in the castle park first. In hope of when we came back the queue would be gone. Gry was a star with the map at the orienteering and we found the CPs fast. It was a nice run around the garden and nice to feel the legs before we were up in the treetops.

Back at the climbing activity there was a little queue, but I got the honor of climbing with Jeppe on the same course. Jeppe suffered a stroke in the brain in April. It was a wonderful reunion and so cool of him to do this. I was really impressed! Last year, my own father also had a brain hemorrhage and he would not be able to do the same as Jeppe did now. He was competing on the light version of the Adventure Race. We flew through the climbing activity and I had more elvis legs than he had! So cool!

Stage 5 - 40-50 km / h WRUMMMM BADASS Girls on Tour - MTB-O

Back on the bikes! We had seen the team that were ahead of us at the climbing activity. So we biked in a good speed. I made a small bum due to where we had to turn we were overtaken by a car, so I did not see the road, but I caught it quick and we were back on track. 

Unfortunately, we had a puncture! Well - of wih the wheel and of with the tire. Fuck the tire sat tight! Me and Gry fought a battle to get it off. Back and forth. What do we do?! After a fight on 17 minutes (you can see it on the tracker - right in the middle! Finally we managed to change the tire and we were overtaken by a team behind us :( They had to be caught and they were :) We were much faster and better at orienteering luckely.  

Gry hit the CPs perfect in Sollerup and then we biked out on the high road towards Faaborg! Downhills .. Yeah! 43.3 km / h! Wuhuuuu. Back in TA and we could see the team in front of us just had gone into the kayaks. This gave extra energy!

Stage 6 - The South Funen Archipelago - Kayak - I love this, it is so beautiful!!

Quick switch to the kayaks! We could sense the boys in the horizon all the time. We had a little trouble at the first CP, but nothing big. It was nice to kayak in the South Funen archipelago. We rowed as the sun was going down - so beautiful. We crossed to Bjørnø and we could sense that we came closer to the boys in front of us. My kayak teased me because of my rudder did not work and it seemed like it was unbalanced. But that was it. It was a really nice kayak stage and when we came into the TA we were only four minutes after the boys on the last orienteerings run. It was 2 place overall which was right in front of us! GOGO!!


 

Stage 7 - Fire in the legs and catch the boys!!

We ran off on the sprint orienteering. Faaborg city is a nice place to run sprint because it is an old town with narrow alleys and a cozy atmosphere. It is so nice!

It was getting dark, so we used all the street lights to illuminate our map. It went fine and we had a nice speed. On the way over to CP 45, we saw the boys. They were on their way over to the CP 46 They got off fast in a sudden! GOGO! So close! You can our track from the orienteeing at the right side.


Finishline!!
We ended up at a overall 3rd place only minutes after the 2rd place! and 1 place in the female category! Nice job girls :) We won a kite surf course. So now we gonna go kite surf together :-D

Orienteering competition in Broby Vesterskov - Divisionmatch

Orienteering competition in Broby Vesterskov - Divisionmatch 

Nerdy version :)

Orienteering - I love it!

The feeling you get when you get a map in your hand and the image of the terrain that comes ahead of you. Contour lines, densities, etc.. Images and ideas about how the terrain is reaching out in front of you and how to find the best route choices through it.

My Orienteering Club Søllerød OK

I run orienteering Søllerød OK. A club full of enthusiasts and people who are passionate about the sport in every way. Every time I've been to a competition or training I do want to run more orienteering, because love their joy. Søllerød have a really good community and good training opportunities. There is always a kind soul who would like to geek out about the route choices with you and tell the adventure racer how she gets better at orienteering :)

Game on - 3rd place :) Wuhu

Today's route was through fast terrain and is there something I'm good at? It is to put the big engine on and run like hell :)

First of all it was raining like hell. I had a really really good run today. I run safely to CP1 to get a good start. Continuing out in the open area and up in the density - around and found CP2 and CP3 BAMM BAMM. I choose to take the path up to CP4, because I know once I feel it's going really well, then it will go wrong! CP4 and CP5 check and check. The small lake and the two "hills" and the terrain is very well to run fast in even though it is relatively wet. I run safe into CP6, because I know that tree precipitations can be tricky. I run across and hits into the stone collection and further up to CP7. From CP7 to CP8 I choose to take the path to avoid vertical meters and be able to run fast. I hit CP8-9-10 in a row. I'm flying :)

But then boom and I lost the 1st place! I forget to look at my compass on the way to CP12 and runs southerly instead of northerly! Damn. I discover it relatively fast, but it costs about 3 min. anyway :( You can see it on my Polar GPS track under here.

It annoyed me a little, but there it is. I know that until then, I have run a really good run. The last couple of CP's goes fine and I'll run fast like hell over the finishline :) I end up getting a 3rd place 2 min. after the 1st place. I'll get it next time!

I gave it full speed all the way and according to my Polar watch I have run my highest heart rate zone most of the way. In addition it provides a fast time, it also helps to increase my maximum performance and speed. My run has lasted long enough to increase the resistance and thus my endurance. It's great to have Polar watch on. It's almost dangerous because you get practically the motivation to exercise more, but the art is also recovering from at the right times.

Right you can see my heart rate zones and under here you can see my split times from CP to CP :)

WOW what a week... And it's not done jet :) Adventure Race - Training and Community

Adventure Race Community project and lots of recovery training

Wow what a week and it is not even finish jet!

My week was focused on training and full recovery after European Series Race Beast of Ballyhoura 40 hours race. After a longer race, I always go to my sports masseuse and acupuncturist Kasper Fardan. This is to prevent injuries and to assist the body in recovering better and faster.

A longer race is not good for the body and it is therefore necessary to subsequently support the body in full recovery both with proper nutrition and injury prevention.
Improper nutrition can lead to fatigue and injuries after a longer race. Protein needs are essential if you have been in the energy deficit that you almost can not avoid during an Adventure Race :) It is therefore important after a race to focus on protein intake otherwise you will start to break down your muscles, which is inappropriate for performance and muscle building.

A normal daily diet should consist of 10-15% protein, maximum 30% fat and 55-60% carbohydrates. If you exercise a lot (5-7 times a week), your carbohydrate intake should be increased because it is the body's fuel. Are you training at elite level, you may want to increase the carbohydrate amount to about 65-70%, and you can then cut the fat intake down to 20% - both women and men.

My training focus this week has primarily been biking a lot, since it is a much less strain on the body. I have had the bike workout each day and some run workouts. This weekend I will do more biking, a kayak workout and an orienteering competition.

 

     I had a dream :) Adventure Race Community

I have long been thinking about starting up a training community for Adventure Race. As an Adventure Racer you train lots of different sports. This means that I am a member of a kayak club, MTB club, orienteering club and a strength training center. It's ok to be a member of various clubs and I love it when I am training. But you are never a real part of the club community because you train lots of different sports. In my orienteering club I am called driftwood, which means a person who only shows up sometimes.
I'd like to change that! At first to start a free training community up for Adventure Race with my Team - Adventure Explorers. 

And yes we did it!

First training was this week. We put it at our facebook page and invited people. WOW it was great - to see so many people show up and had the same desire, to train Adventure Race like us!

The training was Coasteering and Adventure swim at Amager Beach Park and now we continue to train every Wednesday at 6 PM from now on. So do you like to train Adventure Race? Then join the group. Everybody is welcome :)
https://www.facebook.com/groups/1445720762374950/

Video from the training
https://vimeo.com/103464151

HUAIRASINCHI World Championship ARWC Ecuador - First thoughts and Traning Master Plan

HUAIRASINCHI (AR World Championship 2014) - First thoughts
  
Today the World Championship published a newsletter about the Altitude profile at HUAIRASINCHI in Ecuador. The planning and training can now really get started. Recovery from the Beast of Ballyhoura is also coming to an end and I can now slowly increase my amount of training towards November. 

Traning - The Master Plan

My training will consist of a lot of up and downhill. At first, my basic shape need to be tuned, so I will peak in the month of November. 

To help me, I have a lot of training buddies and Polar sports watch V800. A multi-sport watch with training diary with built-in GPS, heart rate monitor and most importantly have the multi sport function with different training profiles. At the same time it can measure my recovery time and give me the opportunity to fully analyze my training. I'm really looking forward to working with Polar and there will be weekly training profiles on this blog. 

During August, September and October I will participate in two smaller Adventure Race with my women team - Adventure Explorers Bimbos. At the same time, I will be the one who will put up CP's and be the judge at Møns Klint Adventure Race, which will be good training for me as there are many hills and stairs :) And at last I will go on a trip to Norway and Sweden to completely tune up my shape.

The Team - Terra Aventura Ecuador

The team I will race with in Ecuador is a local team, who I met when we raced Maya Mountain Challenge in Belize. They are pretty strong and accustomed to the terrain, which is a great advantage. On the team are Joaquin Lopez, Felipe Munchmeyer, Gonzalo Espinosa and me :) I will travel to Ecuador 2,5 weeks before the World Championship starts to acclimatise to the altitude and  for training with the team.

The race

The race will be 650 km and the disciplines are kayak, trekking, orienteering, ropes and mountain biking. The route will remain secret until 1 day before the race starts. It will pass through the three continental regions of Ecuador - The Coast, highlands, and Amazon and it will cross the equator line :)