With just 4 months until the first MOMAR of the season, it is time to start getting focused on your training if you aren’t already on track.  It may seem like a long time, but those 4 months will fly by and what you do today will effect your performance come May.  It is time to grab a calendar and sketch out your ATP- Annual Training Plan.

Creating an ATP that includes phases and smart training principles, such as overload and rest, will help you use your time efficiently and ensure you are ready to peak for your goal event.  Time is precious in a busy life and you don’t want to waste it on training that is inefficient or unfocused.

Start by circling the dates for all of your top events this coming year.  List them in order of importance as either A, B, or C events.  Your ‘A’ event will require a week to ten days of tapering time to allow you to recover completely and perform at your best, so you will need to block out this training time on your calendar as well.

Make a list of the physical requirements of your goal event so you know what you need to work up to.  For the MOMAR Enduro, you are looking at approximately 50k total including 8-10k kayaking, 8-12k trail running (including climbing and descending) and 20-30k of mountain biking (including up, downs, and technical sections).  Sport course racers need to prepare for a 30k course and about 2/3rds of the Enduro course distances.

Next, you need to identify where you are now.  You can complete a detailed fitness assessment or you can simply ask yourself the following: How long/fast can I run, ride and paddle today?  These numbers will give you a starting point for your training program.  Then you will be able to connect the dots between where you are now and where you need to be come race day.

You also need to ask yourself what your weaknesses are: What are my limiting factors? Hill climbing?  Technical biking?  Endurance?  Body composition? Turnover on the flats?  Set aside additional time to work on the things you need to improve the most because these are often the same areas we tend to neglect.

Now it is time to schedule in your ‘phases’ of training and set aside blocks of time for building your base, increasing strength and peaking with specific training for your ‘A’ event.  Use the following guidelines for planning in your phases:

Preparatory (3-6 mos) 1/3 General and 2/3 Specific. For the MOMAR in May, this means that you have about 2 months to spend in General and 1 month left for Specific if you haven’t started training yet.  The goal of this phase is to lay the foundation (aka base) and prepare your body for higher intensity training later on.  Never rush this phase, as the bigger your base, the higher you can build your tower of power down the road.

• General Preparatory phase should primarily include aerobic training, muscular endurance resistance training  and corrective exercises for muscular imbalances. Be patient, keep to Zone 1 / low intensity training for the majority of your workouts during this phase so that your body will have time to adapt and build a big aerobic base.  The bigger the base, the higher (speed/power) you will be able to reach later on.

• Specific Preparatory phase includes progressive strength (hill training & functional strength training) and speed & power (zone 3 & 5 interval) workouts.  The closer to your event, the more specific, and typically more intense, your workouts should be.

Competitive (2-5 mos):  2/3 Pre-competition and 1/3 Competition phases.  The goal of this phase is to improve your performance and prepare to peak for your main competition.  This phase typically includes a higher intensity, lower volume of training, however endurance athletes must include endurance training that will specifically prepare them for their event.  That means completing workouts that mimic the MOMAR in time and type including brick workouts that combine 2 or more disciplines (run:bike etc) into one workout at least 1-2 times per week.

• Pre-competition phase will include the most specific training of your ATP. Use this time to fine tune form, technique, speed and master the specific skills required for your goal event such as orienteering, transitioning and teamwork.

• Competition phase peaks with your A event!   This is a great time to enter other, shorter races that will help you prepare for your A race and work out any kinks.   This phase includes the 7-10+day Taper cycle prior to your main event.

Transition (up to 1 mos): Mental and physical recovery and regeneration with rest and non-specific fitness.  A time to re-juice your batteries, reflect on your training and plan for the next goal.

Once you have plotted in your main phases of training you will see how close the MOMAR really is!  Take out 1 recovery week for every 3 weeks that you are building your fitness and that leaves you with about 11 weeks of solid training.  Put down your calendar, put on your runners and get moving!

Cheers and Happy Trails,
Sarah.

Sarah Seads, BA Kinesiology, is a coach and personal trainer in the Comox Valley on Vancouver Island.  For more information on personal training and online training plans check out www.elmhealth.com.

Is there anything more synonymous with the start of a new year than hangovers and resolutions?  For me, the hangover wasn’t too bad and I’m working off the same resolution list as in years past. On the top of the list continues to be “Achieve work/life balance…”  and sure I’m one of a billion people with this same goal.

Trying to balance my time producing two MOMAR events and the Big Chop Summer Paddle Series with my demand of my day job and my family life is nothing short of challenging.  And add to that, my need to get outside for some fun on the trails puts even more pressure on that delicate balance.

Back in March 2011, I signed up for Challenge by Choice’s Virtual Coaching Program. I was excited but skeptical that I could find consistancy long term.  However, here I am, nine months later and, wow, what an impact the program has made on my life.

How it works?  Simple.  Adventure athlete and professional trainer, Jen Segger, set me up with daily workouts via the Training Peaks website. I would log in and see my workouts for the next few weeks. The workouts would always vary depending on my training goals but most of the training was running based with different types of workouts (e.g., fartleks, hills, tempo) on different terrain. She also included bike and strength workouts with different objectives for each.

The results have been awesome. Since March, I averaged over five hours a week of training, dropped 10+lbs and feel fitter than I have in a very long time.  I attribute  my success to the simple fact that I feel accountable not only to myself, but also to program and especially to Coach Jen.  It’s a great feeling to get home from a hard workout and log the results into the program, get an email from Jen saying something along the lines of “Good work, B!”

I will admit that fitting the training time into my already busy schedule continues to be my biggest challenge.  However, I’ve made it a priority and the delicate balancing act seems to be adjusting just fine.

Thanks Jen!

Professional adventure athlete and owner of Challenge by Choice Perfomance Coaching, Jen Segger, has recently launched a brand new studio in the heart of Squamish, BC.  Jen and her team helps their clients “achieve personal goals, sport specific success, and a healthy lifestyle.”

As MOMAR’s Race Director, I struggle to balance work, family, race organizing, and exercise; and as a result, training time is often the first to get cut. I’m hoping that will all change now that I’ve signed up for Challenge by Choices’ “Virtual/Web Based Individualized Sport Specific Coaching Package.” 

Jen has set me up with a series of workouts all administered using Training Peaks software. She will monitor my workouts and progress and make changes as necessary.  Right now, she has me on a program focused on April 30th’s Suburban Rush.  After that, I’m hoping to just stay consistant through May-July since I have three major events to organize in that time.  Wish me luck!

Now is the perfect time to get in touch with Jen to set  you up with a program for the upcoming MOMAR.

Here's my 'before' photo...

Time to go school, adventure racers.  The MOMAR Training Clinic Series is back! 

We have a great lineup of clinics this year that includes:

• MOMAR 101 – Navigating the MOMAR
• MOMAR 150 – Mountain Biking the MOMAR
• MOMAR 201 – Advanced AR Training for the MOMAR (2 Day)
• MOMAR 301 – Advanced Navigation for the MOMAR
• MOMAR 305 – Advanced Orienteering and Navigation Techniques

All of the instructors (Sarah Seads, Tom Jarecki, Doug Doyle, John Barron, and Todd Nowack) are long time MOMAR racers except for Magnus Johannson, but he is Canada’s National Orienteering Coach!  We have also partnered with Big Dog Biking in Cumberland who will be teaching the MOMAR 150 bike course. 

Click here for a full clinic description and to register.

We are excited to announce a new partnership between the Greater Vancouver Orienteering Club (GVOC) and the Mind Over Mountain Adventure Racing Series (MOMAR). 

The GVOC will be designing and managing the orienteering stage at the Burnaby MOMAR.  Led by Canada’s National Orienteering Team coach, Magnus Johansson, this stage is guaranteed to be both challenging and fun. 

The MOMAR will also be partnering with the GVOC on presenting two Why Just Run events.  These events are ideal training opportunities prior to the Burnaby MOMAR.   The first Why Just Run event takes place on Sunday, March 20th, at the Watershed Park in North Delta. The second event takes place on Sunday, May 8th, at Rice Lake in North Vancouver. Prior to each event, the GVOC will feature a “Tips from the Pros” session with Magnus and National Team athlete Louise Oram.  The events may offer an option to participate in teams and/or on bikes.  Mark these dates in your team’s training calendar.

Also look for orienteering specific clinics taught by Magnus to be offered as part of our MOMAR Clinic Series.  We’ll be posting the clinic dates in February.

MOMAR racers are encouraged to spend time practicing their orienteering skills and the GVOC offers many other orienteering events throughout the year including thier Wednesday Evening Training (WET).  For more details on the the GVOC and the Why Just Run events, go to www.whyjustrun.ca.

Professional Adventure Racer and Certified Conditioning Coach, Jen Segger, is offering a 16 week training program geared specifically to the MOMAR.  Here are the details:

The MOMAR Training Plans which includes:

• 16 week (four month) duration
• a detailed sport specific training program (week by week) specific to preparing for the MOMAR (periodized mountain biking, trail running & kayaking program)
• a monthly strength training program (including plyometrics & core stability strengthening)
• monthly Q&A session with Jen if desired (email or phone call)
• unlimited email communication with Jen for program clarification or personal questions related to specific workouts
• tips & hints manual on becoming a better adventure racer (solo & as a team member)
• information on topics related to hydration, nutrition, recovery and tapering

*choose from either a Beginner or Intermediate Racer Program (based on your current fitness level & future race goals)

Why train? The more fit and prepared you are, the more you will enjoy race day!  The focus of these programs is on improving endurance, the foundation for MOMAR success.  Perhaps you have had a lingering rivalry with a fellow racer and you have decided that 2009 is the year that you will beat them!  Or, maybe its simply that you don’t want the hills to eat you alive this time!  Whatever your reason, commit to a plan and you will be ready!

Starts: Jan 23rd to prepare for Squamish MOMAR or May 26th for Cumberland MOMAR

Price: $399.00 CND

Jen is a certified conditioning coach who has years of racing experience to share! Tap into her knowledge and understand the benefits of applying structure to your training.  In Jens initial years as a racer, she too had a personal coach, enabling her to learn and understand how to prepare properly for competition and to enjoy the racing experience.  Jen now races for one of North America’s top adventure racing teams, DART nuun who is currently ranked 6th in the world.  She works and coaches individuals throughout the USA and Canada, helping people of all levels achieve personal goals.

To register or for more information:  Contact Jen via email at jen@challengebychoice.ca or online at www.challengebychoice.ca.

Be prepared to work hard and achieve great results!

Note: If you are wanting a plan that is customized to your personal schedule, goals & abilities, contact Jen about her online individualized coaching options.

Here are some photos from the Doug Doyle led MOMAR 101 Clinic held last weekend in Victoria.  Eight eager adventure newbies spent the morning learning the basics of navigation as well as many other important tips on racing the MOMAR.  Hope everyone had a fun time and that it prepares you well for the MOMAR Shawnigan that is less than a month away!

Clinic instructor, Doug Doyle, marks the CPs at 12am.

Even I know that there’s more to racing than the MOMAR.  As we head into the summer months, there are lots of events to get involved with either by racing or volunteering.  Here are some that I personally recommend:

Sunday, June 8th — GutBuster Trail Run in Nanaimo
The third race in my old race series takes place in Nanaimo, BC.  This course features an 8km and Half Marathon course through the trails around Westwood Lake and into the Abyss.  Go to www.gutbustertrailrun.com for more info.

Sunday, June 8th — Edge to Edge Marathon in Tofino/Ucluelet
I was the event director for this race in ’06 and ’07.  In that time we added the half marathon and increased registration numbers by 110%.   I’m not organizing it anymore due to my new job with the City of Surrey but Danielle Stothers, the new event director, has a good handle on things and things should hopefully be as smooth as ever.  A few spots are left for this race. Go to www.edgetoedgemarathon.com for more info.

Sunday, June 8th — ALS Adventure Challenge in Deep Cove
This is probably where I’ll be on Sunday.   This is a sprint adventure race with mountain biking, kayaking, and trekking.  Total distance is 20km and 175 people will be on the start line in Deep Cove.  Lisa Richardson and her team have raised over $445,000 in the past four years for ALS and they hope to have another big year of fundraising.  You must raise at least $350 to race.  For more info, go to www.alsadventure.com

Wednesday, June 11th — Greater Vancouver Orienteering Club in the Delta Watershed
Who wants to join me for some orienteering training?  The GVOC’s WET series comes to the Delta Watershed on Wednesday night and I’ll be there. The session starts at 6:30pm.  AND if you want to meet for a XC mountain bike ride before the race, send me an email and we can meet up at 4:30pm. For more info, go  to www.orienteeringbc.ca/gvoc/

Thursday, June 12th – MEC Big Chop Summer Paddle Series presented by Helly Hansen
The 4th race in the 10 race series takes place off the shores of Vanier Park.  Come out and experience the fun of the Big Chop by paddling the 4km or 8km course. This is awesome training for the MOMAR and one of the best ways to spend a Thursday night.  The prize table is LOADED with schwag and you even get a free smokie and lemonade with your $8 entry fee — It’s the best deal in town.  Boat rentals are available.  Go to www.bigchop.ca for more details.

That’s all for now. I hope to see you out there, somewhere…

Cheers, Bryan Tasaka

MOMAR 101 Clinic Instructor, Tom Jarecki, reports on yesterday’s clinic session in North Vancouver. This is Tom’s first of three clinics that he is instructing before the Squamish MOMAR.

My dog Buddy and I arrived at the base of Mt Seymour at 7am and went for a 2 hour bike ride to set up the check points (8 of them ranging from 105m elevation to 570m and in one metre of snow) between the Mt Seymour Rd to the east and north and the Seymour River to the west. After greeting the 8 participants shortly after 9am I spent just over an hour going over the basics of MOM adventure racing, demonstrated my race gear and transition setup, and introduced them to Mr Map and Ms. Compass and the engrossing intimacy that they’re capable of. Then we were off – each participant lead the group to their designated check point, keeping track of collecting and catch features and planning their approach from the attack point. Our pace varied from walk in the park strolling to we’re going to win this thing even if it kills us fast downhilling on Neds. What goes on at the clinic stays at the clinic but I can report that all were successful (eventually) finding their check points and that the dog got very, very muddy.

It didn’t take long for the MOMAR 101 clinic in Vancouver to sell out. In just four days, eight eager people signed up for Tom’s clinic on April 12th.

As a result, Tom has agreed to add a new date in Vancouver. Mark April 27th on your calendar and don’t delay as this will be your last chance to take a clinic before the big first MOMAR.