Tales from TA: The USARA Blog

Inclusion in adventure racing

3/26/2021

On Wednesday, May 19 at 8:00 PM ET/5:00 PM PT, USARA will host a public discussion on equity in, and access to, adventure racing. With this, we aim to begin a community-wide conversation about the current state of inclusion in the sport, and where we can go from here.

This discussion will be facilitated by diversity and inclusion educator Yi Shun Lai, and will bring together Kevin Hodder, race director for Eco-Challenge; Clifton Lyles, captain of Team Onyx and chair of the USARA Diversity, Equity, and Inclusion Task Force; and Stephanie Ross, founder of the Women in Adventure Racing campaign.

We invite you to join us — to listen, to learn, to ask questions, and to offer feedback. We invite you to come together to ensure that our beloved sport is a welcoming space for everyone who wants to take part, and that it continues to grow.

Part of the great appeal of adventure racing is its intimacy and the ways in which it allows us to gather around shared experiences. These experiences are precious moments; they become the best stories, keep us coming back for more, and ultimately provide an escape from the “real world.”

But as much as AR is an escape, it also exists within the social, political, and economic challenges facing our nation and the world around us. Our membership is not immune to these challenges.

The tragic shootings in Georgia last week only underscore the need for all of us to look more closely at the part we can play in alleviating the pain that inequity can cause. USARA also takes this moment to affirm our commitment to fighting the entrenched systemic racism, xenophobia, and misogyny that creates inequitable systems.

Adventure racers relish the discomfort we face in training and racing. We are a community well equipped for embracing the challenge of addressing the structural barriers to access and entry to our sport. Ultimately, this work will ensure its growth and sustainability for generations of racers to come.

New to AR: Time to Race

2/28/2021

By Brent Freedland

It’s race week! You've put in the hard work and training. You've built your team or found one to join. You’ve done your homework, dusted off your navigation skills, filled in holes in your gear inventory, and learned some new skills on the bike and in the boat. Now, you need to get to the start line, which experienced racers often joke is the hardest part of the event. When competing in a multi-day international expedition race, this does ring true, but for a short race, just focus on getting some rest, basic logistics, and paying attention to your email.

Photo Credit: Jeff O'Connor

Race Week

Packing
While most racers inevitably end up staying up too late the night before a race - packing gear, sorting food, and dealing with last minute items around the house - you can always strive to be more efficient. Start packing early in the week. Gather all your gear and make sure you aren’t missing something. Organize and plan your food for efficient race-day nutrition. It’s deflating to be halfway through a race only to realize you forgot to pack the protein-rich bar, shot blocks, jerky, electrolytes, or wrap that will help you bounce back if you hit a wall. Having everything ready to go so you can just relax and get to bed at a reasonable time the night or two before race day will do you wonders.

Fuel
Likewise, make sure you are eating well, getting enough protein, and hydrating. As noted last week, nutrition is its own beast, and food is so individual. That said, hydration is universal. Along with sleep, hydration is a core building block for more energy, strength, flexibility, and mental fitness, so it stands to reason that focusing on these two pillars will set you up for more success in a sport that requires focus and positive energy.

Rest
Extra rest will likely help you feel better on race day, but so will some light week-of training. Some racers do nothing the week of the race, but this is rarely beneficial for your body. You don’t need to do anything crazy, but even an hour or two (cumulative across the week) of light biking or running to keep your muscles loose will help on race day. Going cold turkey is a recipe for less-than-optimal performance, as your muscles take longer to warm up and might not at all.

Pre-Race Communication
Finally, pay close attention to pre-race communications from RDs. Make sure you know where you are going, when registration opens, whether you need to drop gear off somewhere other than the start location. Fill out paperwork in advance if you can. Being on top of these logistics will expedite your morning leading up to start-time. For new racers, your first races may be quite overwhelming, so being prepared before race day will remove unnecessary stress.

In addition, RDs often provide important instructions and hints in these pre-race communications. They may provide a course overview specifying how long the stages are, how many of them you can expect, what the conditions might be like, etc... This sort of information allows you to better pack your gear and potentially break down your nutrition ahead of time. If you can pack a gear bin for TAs or stage out of a car, you can plan how you will organize and organize your gear, nutrition, and fluids. You can better select what clothes to wear on race day (hint: if an RD warns you against thick, thorny undergrowth, consider bringing some long pants; if they caution against ticks or other unusually bad bugs, bring some bug spray; if they note cold water, be prepared with warmer clothing). In short, pay attention to the hints your RD offers; they typically have inside knowledge of what you will see!

Bottom line: On race morning, look around. I guarantee you will see other racers and teams spending tens of minutes organizing gear, repacking food, or floundering with a disorganized pile of gear and food. This isn’t a criticism, and sometimes even the most experienced teams will lose time with these sorts of concerns. But if you show up on race day organized and prepared, you’ll have more time to work with your maps, strategize, warm up, and perhaps even relax.

Photo Credit: Randy Ericksen

Race Day

OK, hopefully, you live close enough to roll out of bed and hit the road at a reasonable hour, but do know that many racers end up camping or crashing in a cheap hotel the night before a race, since many ARs (especially races twelve hours or longer) require travel to more remote locations. Either way, set your clock early enough to give yourself time to wake up, grab some food, finish loading up the car if you didn’t pack it the night before, and get to registration on time. It always takes longer than you think it will, so maybe set the alarm fifteen minutes earlier than you want to!

On that note: if an RD tells you that pre-race is open from 6AM to 8AM, show up at 6AM. Maybe even 5:45AM. Too many new racers roll in late during registration. The race may not start until 8:30AM, but that extra time before the gun goes off is crucial to maximizing your prep time. If you care about competition, a team with an extra hour to study maps, plot routes, strategize, and dial in their gear will have a massive advantage over a team with only fifteen minutes to complete an hour or prep. If you don’t care about competition, you are considerably more likely to have a smooth and enjoyable race if you maximize your planning time. Starting the race unsure of where the start line is, where your food is stored, or whether you have the right gear in your pack will probably result in a disastrous moment or three that might really impact your ability to enjoy or even finish the race.

What do pre-race events typically look like?

On a basic level, you need to complete registration if it wasn’t done electronically.
You’ll need to fill out waivers.
If the event is a USARA-affiliated event, you may need to pay a day-license fee ($8 unless you are a member, in which case there would be no additional fee). This fee helps support USARA’s work to promote the sport of adventure racing while supporting racers and RDs alike, and it also guarantees a personal insurance package for that event.
While some RDs like to wait until after the race, most give out swag to racers at registration.
Racers usually are given some combination of maps, instructions, passports, and other race-related materials during registration. This is the crucial thing: when you get this material, you’ll want to be ready to dive into it, so make sure you have as much time as possible to study the maps, read and comprehend the instructions, and prepare your race documents to keep them dry and safe.
In addition, you will likely be given instructions on where to drop off gear or where to “stage” your equipment. In longer events, you may be dropping your bike and bike gear off with volunteers. Sometimes, you will be driving your bike gear to a bike-drop. More often, you will turn your bike in and RDs will transport them for you. You may also need to turn in a gear bin and/or a paddle bag. Pay attention to these details; sometimes RDs will notify you about such details before the race; again, pay attention to those pre-race emails! In sprint races, you will likely be staging your gear out of a car, or there may be a central location where you can organize your gear for transitions. Bring a tarp, maybe a folding table, and some camp chairs if you want a more “comfortable” TA.

Picture Credit: Vlad Bukalo

A few other tips for pre-race:

Some RDs post maps in public spaces, and sometimes you need to copy information from them onto your own maps. It’s a bummer when you miss those course notes and addendums.
RDs work hard to scout races, but sometimes things change and it’s too late to update maps. In these cases, RDs tend to post map amendments or alterations to the instructions. Pay attention to these postings and take note. Pens are often on the mandatory gear list. If they aren’t, bring one. (Hint: if you think everything is in order but then notice a group of racers all crowding around a wall or a table, there’s a good chance you missed something. Often, they are transposing important information onto their maps or notes. Go check it out.)
If you are racing in a sprint race with a central transition where the race starts, scope out the area. See if there is access to water, look for a good location for a staging area if you can’t use your car or if your car doesn’t make sense, and feel free to study a park map if posted. Generally, the woods are “closed” pre-race, but public maps are fair game (note: some RDs allow racers to use “outside maps,” maps not provided by the RD, during the event. Others do not. Make sure you look for these rules as using outside maps when not permitted can result in disqualification. That said, before the race starts, typically you can feel free to look at whatever is available).
Most RDs run a pre-race briefing. Make sure you know what time that begins and where it is happening, and be there. If you aren’t sure about it, ask.
Once you've studied the maps, instructions, and clues, if you have questions, find an RD and ask. Be aware that most volunteers won’t know much if anything about the course, and they are usually not qualified to answer course/race-specific questions. You can ask, but it’s always better to ask an RD. If a volunteer tries to be helpful but gives you inaccurate information, it’s not the volunteer’s fault and you will be held responsible if you break a printed or stated rule. Ask the RD. Before the race or during the pre-race briefing. Ask the RD.

Other Articles in the New to AR Series:
If you haven't already, like or follow USARA's Facebook page, join the AR Discussion Group, sign up for our newsletter, or consider becoming a USARA member to stay up to date on everything AR-related. This concludes our "New to AR" series, but keep an eye on our blog, social media sites, and website as we continue to produce new content for new racers and also those who have been racing for decades.

How to Get Started
Terminology
Terminology - Glossary
Skills and Training - Foot and Bike
Skills and Training - Paddling, Navigation, and More
Gear

New to ar: gear

2/17/2021

By Brent Freedland

When you sign up for a running race, it’s pretty simple: grab your shoes, your watch, and maybe a hydration vest and a bit of fuel, and off you go. Course marshals aren’t stopping you mid-course to check whether you have a triangular bandage in your first aid kit. You don’t need to create a gear closet, renovate your garage, or buy a new house to accommodate your growing gear collection.

At first, adventure racing can be daunting, as you realize that assembling and packing your gear for a race can take as long as the event itself.

But fear not! It’s not as bad as it seems, especially at the entry level. Here, we’ll consider the gear list for The Trilogy Adventure Race, a typical, beginner-friendly race hosted by the New York Adventure Racing Association. Below you will find the required gear list with some commentary concerning each item, what to consider when tackling your first race as it pertains to equipment, and an explanation for why an RD would require something you might not have or think you need.

*This article is not intended to do a deep dive on specific gear or promote any specific companies. There are plenty of gear reviews, comparisons, and reports out there. For additional ideas on gear, join online discussion boards such as the Adventure Race Discussion Group for community feedback.

The Trilogy Adventure Race, hosted by NYARA -
equipment provided by NYARA

Kayaks: Sit-on-top tandem kayaks or canoes will be provided
Paddles and PFDs: provided for those racers who do not bring their own
Race Maps and Passport
Race Numbers and/or Bibs to be displayed as directed by Race Organization.

Equipment to be provided by participants
Full-Time Mandatory Personal Equipment:
Each team member must possess these items at all times.

Required Items (Personal)	Explanation
Whistle: accessible at all times, including while wearing PFD	Some people buy surprisingly expensive whistles, but a simple $2 athletic whistle will do. It should be noted that after being exposed to a fair bit water, these cheaper whistles don’t always work…so there is that…but at a beginner race, it will be fine. Also be aware that many outdoor-focused backpack companies integrate whistles into their sternum straps and clips, so you may be all set without realizing it. For paddling, there are slightly more expensive whistles that are made specifically for wet environments. A cheap one may still suffice, but make sure you replace it as needed. Whistles are an absolutely crucial piece of safety equipment, and a couple of bucks is worth it if you are in need of help.
Working headlamp	It’s not uncommon to see shorter, daytime races still require this piece of gear. If a team becomes lost or injured and misses the race cutoff, they could easily find themselves out on the course after dark. If the race isn’t designed to have you out at night, a really basic light will do. You won’t be racing if you need it, so a simple $20-30 headlamp should be fine to help you see your way back to the finish. Once you get into longer races, you will want to do some research and find a higher-powered light. It makes an immense difference when traveling and navigating in the dark.
Sufficient clothing for race-day weather	Plenty of RDs get specific here. Be smart and know your body. Thermal protection is crucial. It may save your life, and even if the race conditions are not that extreme, I’ve seen more teams drop out of events due to cold weather, adverse weather conditions, and cold-related injury than anything else in AR. You might have to carry an extra pound or so, but if it means safer and more comfortable racing and an official finish to the event, it’s worth it. Do your homework, ditch the cotton, and be prepared. For most short races, this is not as significant of a consideration.
Space blanket	Costs $3-4. Hopefully, you’ll never use it, and in short races it’s highly unlikely you’ll even think of it. Like the whistle, it’s a super cheap investment but perhaps the most important one you will make in AR. Even in mild weather, if you get injured or stuck in the woods and are forced to wait for assistance, hypothermia is a real concern. A space blanket might be the difference between an uncomfortable wait and a major health crisis. Oh, and they really don’t weigh anything either. Beware: racers tend to buy them and then not use them (thankfully!). Ten years later, they open them up one cold night in a longer event and find that they have disintegrated into useless scraps. No need to replace them every year, but they do degrade.
Food & hydration for the duration of the event	Personal taste. Whatever works. You’ll need to plan differently for a short race vs. a long one, and this topic deserves an entire series of articles itself. For your first race, grab some basics. Ideally food that is light, calorically dense, and which provides a balance of protein, carbs, electrolytes…and ideally some flavor. Make sure to select something that you'll be able to get down throughout the race.

Photo Credit: Jeff O'Connor

Full-Time Mandatory Team Equipment:
Each team must possess these items at all times

Required Items (Team)	Explanation
Compass	Don’t go into a race with one of those tiny five-dollar key chain compasses. Get a solid one from a reputable company. Navigation is arguably the most important skill in AR, aside from teamwork. You don’t want to be relying on a compass that points you in the wrong direction. On the other hand, no need to buy some super fancy, expedition-style compass. A basic, reliable baseplate compass will do. And even more important, make sure you know how to use it with a map!
Knife	Some races have a required blade length, though I have never seen anyone measure. Most experienced racers race with a locking single-blade tool (rather than a swiss army-style knife). You want something that can cut, slice, or pry. You’ll have a bike-specific tool with various other useful tools. A two-inch blade or so tends to fulfill the requirement of most RDs. Feel free just to grab the old swiss army though when you begin (though be careful if it doesn’t lock)!
First Aid Kit (Recommend Adventure Medical Kit .7 or equivalent)	As noted here, many racers start with a pre-built first aid kit from a company like Adventure Medical Kit. But note that many RDs have very specific requirements for first aid kits, and many experienced racers tend to build their own kits. Whatever works. As is true with bike repair, it’s just as important to know how to treat people with first aid issues as it is to have the right supplies, so it’s a good idea to have someone on the team with first aid training!
Cell Phone – fully charged and in watertight bag/container	Someone on your team probably has one of these…the more important thing is keeping it dry! RDs may have different rules in terms of how accessible the phone can be during the event.
Water purification tablets or means to filter water (enough for the entire event)	Most outdoor stores sell small bottles of iodine pills or other chemical-based tablets. Some people also prefer racing with filter-based systems. Whatever works. Often, you can find water in TAs or out on the course (many adventure racers have stopped in a friendly local’s driveway to use a garden hose) and avoid the chemicals and taste, but you do need to be prepared as AR is generally a self-supported sport.

Mountain Biking Personal Mandatory Equipment:
Each team member must possess these items at all times during mountain biking sections of the competition.

Required Items (Personal)	Explanation
Mountain Bike (cyclocross bikes not permitted)	This is the standard requirement in most adventure races. If you are starting out, a really basic bike will do just fine, but ideally, use a bike meant for trails (i.e., one with a front shock, and bigger tires!). Mountain bikes are likely the biggest potential investment you will make, but don’t dive in with the nicest bike on the block. Test the sport out on whatever is in your garage (assuming it passes as a mountain bike), borrow a bike from a friend (though be prepared to get it fixed if you damage it), or consider renting one for your first race. Get some experience and do your homework before investing significant money in a new bike.
ANSI/Snell or CPSC-approved biking helmet with chin strap	Pretty simple. Wear a helmet. If you mountain bike enough, you’ll need it at some point. As above, no need to buy the nicest one out there. A basic helmet will do, but get one designed for biking. And one that fits.
Rear-mounted red tail light with sufficient battery power to last the duration required	$10 or so at your local bike shop should do it. You can get fancy ones that charge with a USB cable and break triple digits, but it’s just not necessary. That said, do look for one that is actually sealed from the elements, especially the battery compartment.

Mountain Biking Team Mandatory Equipment:
Each team must possess the following at all times during mountain biking sections of the competition.

Required Item (Team)

Explanation

Bike repair kit (Recommend multi tool, tire levers, tubes, patch kit, pump, CO2 cartridges, quick links, etc.)

This one is worth putting some effort into as a damaged bike is one of the more frustrating issues teams confront in AR. At a minimum, carry a tube or two - even if you're running tubeless tires - some tire levers, and a pump. For shorter events, flat tires are most likely the only issue you will deal with, but you never know. Just as important as the equipment is the knowledge of how to change a flat, fix a broken chain, etc. No need for the fanciest bike tool out there, but be prepared to fix the basics!

Paddling Personal Mandatory Equipment:
Each team member must have the following while paddling.

Required Item (Personal)	Explanation
Paddle – can be provided by Race Organization	More experienced racers will likely show up with carbon, double-bladed paddles (i.e. kayak paddles), even if the race uses canoes. If you are new to the sport, by all mean use those paddles provided by the RDs. They will likely be single-blade canoe paddles or simple kayak paddles. The real question is: do you know how to paddle efficiently and maneuver your boat? Note: some RDs will specify whether kayak blades are permissible.
PFD (Personal Flotation Device/Lifejacket) – can be provided by Race Organization	Same goes here: don’t feel pressured to show up with your own. The advantages of having your own include personalized fit and the ability to purchase a PFD with useful pockets, which can make eating and drinking easier. But plenty of racers use race-provided PFDs.

Paddling Team Mandatory Equipment:
Each team must supply the following

Required Item (Team)	Explanation
One gear bag to fit team paddles and PFDs in marked with team name (no other items allowed in paddle bag. Teams who are using NYARA provided paddles and PFD’s do not need a paddle bag.	RDs need a way to safely transport your gear in an orderly fashion. Having a bag that securely fits all your paddle gear and whatever else might be permitted allows them to more easily move your gear while preventing it from getting lost or mixed up with another team’s. As noted, make sure your bag is labeled and identified. An oversized duffel of some sort works well.

Picture Credit: Mark Montague, Team Soggy Bottom Boys

Suggested Gear (Not Mandatory)

Recommended Item (Team)	Explanation
Bike Odometer	Doesn’t have to be fancy, but a simple bike odometer allows you to track your distance and better navigate while biking. No experienced team will be caught without one. Most teams will have more than one in case someone’s fails (because one always seems to fail). Make sure it’s in fine working order and that it is set for your bike tire diameter! Basic bike computers typically start around $30-40, and keep in mind that you generally are not allowed to use devices with GPS. So, don’t bother looking at the ones with all the bells and whistles.
Altimeter	A good altimeter is a significant investment, and I wouldn’t recommend it unless you know you will be racing regularly. This said, an altimeter allows you to dial in your altitude, which can come in handy in big terrain. They are more useful in events with significant elevation change and rarely useful in a beginner-level race. This is one piece of gear that correlates with cost: don’t skimp if you decide to get one. Many cheaper options are not reliable and can make navigating even harder if they aren’t accurate.
Waterproof Map Case	While rarely a mandatory piece of gear, it should be. Rule #1…or 1A, depending on who you ask: keep your maps dry. Wet maps equal ruined maps, and ruined maps won’t help you find your way to the finish line. Be aware that some map cases are not actually sealed (so that they can drain) and you need to use some sort of Ziploc-style bag with it. If you want to save some money, use an oversized Ziploc to keep your maps dry.
Duct Tape	A small spool of it will do. Or wrap some duct tape around a pen or something similar to create your own spool if you only have a big roll. It might not fix everything, but every adventure racer has a great duct tape story.
Writing utensils, highlighters, markers	Many races require that you carry a pen. You may need to record something while on course, amend a map, or write down some instructions along the way. Make sure you bring a pen that works when wet. Sharpies are not as useful as you’d think. I’ve found that a simple ballpoint style pen works just fine.
Camera	Having the ability to take a picture if there is a missing CP is handy. Some like to take pics of their maps in case one goes missing or is damaged beyond use. It’s also just nice to create some memories! Remember, typically your phone will be inaccessible during a race, so you'll want to have a separate camera handy for use on course (and ideally one that's appropriate for the rugged conditions!).

Recommended Item (Personal)	Explanation
Backpack	Many races require this, but teams get creative when it’s not required. Sometimes one teammate carries a bigger pack and hauls all the team gear, allowing other racers to race with smaller packs, hydration packs, or no packs at all. Obviously, you want to be able to carry your gear. A simple day pack will do just fine for your first race. No need to go out and buy an ultralight, expensive pack for your first race!
Dry Bag	Keeping important gear like clothes, a first aid kit, and a cell phone dry is crucial. If you don’t have a dry bag, a secure trash bag will work. That said, if you expect to swim, be careful if you don’t have a true dry bag. Also, be aware that ultralight drybags may be light, but they often are not as dry as they seem!
Sunscreen	For a shorter event, just put some on to start. It’s not a bad idea to carry a small tube or two for reapplication in a longer one.
Epi-Pen	If you know you are at risk for serious allergic reactions, don’t mess around. Carry it. And make sure your teammates are aware. An allergic reaction to a bee sting while bushwhacking off-trail can be a life-and-death situation. Be prepared, and make sure your teammates are too.
Additional clothing as necessary	While many skimp on clothes, be smart. It’s worth some extra weight if the conditions are hostile. Especially in longer events, heat and cold exposure are two of the primary obstacles that prevent teams from finishing. More experienced racers have a better sense of their limits and what to do if they run into issues, so when you start out be conservative.

Forbidden Items	Explanation
Weapons (except for the mandatory team knife)	Just not necessary!
G.P.S. used for navigation	GPS can change the nature of navigation and is a serious violation of the spirit of AR. Be aware that any device with GPS ability, especially those with screens, are generally off limits. If you want to use a device such as a GPS watch for the sake of tracking your route for later download, you may be permitted to use it but must discuss this with the organization BEFORE the race. Ask the RD of your chosen event for their specific policies on this.
Night Vision Goggles	I’ve never seen or heard of anyone trying to use them, but don’t bring them! It’s more enjoyable being out in the woods with a headlamp anyway.
Unauthorized communications devices	Generally, your phones should be off and sometimes even sealed in your dry bag. Any outside help is typically grounds for disqualification.
Step counters/Pedometers	There is big debate on this one since bike odometers are allowed. Mixed opinions, but generally, this sort of electronic assistance is only allowed on bikes.
Any mode of transportation other than those authorized by the Race Organization	Speaks for itself: while some races allow for some creativity, it’s usually pretty straight forward: run or walk on a foot section. Bike or push your bike on a bike section, and paddle, carry, or drag your boat when paddling…Nothing else! If you are looking for motorized assistance or to avoid these core sports, you probably are looking at the wrong type of race.
Any equipment modifications or changes will be communicated as soon as practicable or at the event to ensure that all teams are prepared on race day. There will be mandatory gear checks along the race-course and penalties issued to teams unable to produce required gear.	When in doubt, ask. Starting the event with a questionable gear decision will almost assuredly result in a penalty or DQ. Don’t risk it unless you know it fits within the parameters of the rules.

Gear Bins and Bags, Adventure Racing World Championship - Photo Credit: Randy Ericksen

Additional Gear Considerations
While the above list represents a typical beginner race, here are some additional items commonly found on a simple gear list. Twelve-hour and even 24-hour events might require a bit more than what is covered in this article, but not much. Expeditions will increase the requirements.

Common Items	Explanation
Rain jacket/pants, taped seams	It’s the taped seam bit that gets people, but they are important. Taped seams help make the gear more waterproof. Cheap rain gear without taped seams are more prone to leaking. That said, don’t break the bank here, and don’t bring a super nice, expensive rain jacket out into the race. You’ll likely be bushwhacking, and tearing a $400 jacket isn’t going to make you happy. Also, recognize that between rain and sweat, you won’t stay dry during an AR. The jacket often is more for thermal protection than for actually keeping you dry and cozy. Think functional…without being too heavy.
Protective eyewear	Some RDs require this. Seems silly, but crashing through dense underbrush brings the chance of a good poke in the eye. And poke it the wrong way…you get the point. As noted with the raincoat, don’t bring a $200 pair of sunglasses out into the woods. You’ll be bummed when they disappear. A $10-20 pair from Target will work. Some racers prefer to wear clear lenses to protect their eyes without the effects of tinting.
Fleece/wool hat	Just make sure it’s synthetic. I’m sure you learned somewhere that you lose a ton of heat from your head. Basic safety and comfort in colder races (or overnight in a warmer one).
Lighter	A cheap gas-station lighter will suffice. A timely fire to rewarm has saved many racers from bowing out of the event when you get just a bit too wet and cold to continue.
UTM plotting tool	Some RDs still require teams to plot checkpoint coordinates onto maps. Before the race, make sure you learn UTM plotting; and you will need a tool such as the one pictured and described here.
Bike lock	Usually a recommendation, but some RDs specifically list a lock. This is more for your peace of mind than anything else. Unless racing in an urban area, this is a very low concern for most racers. You can buy a lightweight cable lock if you care about weight. In some races, you might find yourself dropping your bikes out on course for a while to find a checkpoint. In such instances, you probably will be remote enough that you can just move them off the trail and safely leave them.
Glow sticks	Mostly for paddling, this is a basic safety requirement for paddling at night. Usually, teams are required to attach glow sticks to their boats and PFDs. They can also work well as emergency rear bike lights if a rear light stops working (and, like odometers, someone's rear light always seems to stop working...).
Strobe	Not as common to see on a list, but you will find some overnight races requiring a strobe for safety while paddling at night. Strobes are used as emergency beacons when there is a real problem requiring rescue.

Every race is different, and every RD publishes their own required gear list. A race in a cold environment will demand different (and likely more) equipment than one in a warm-weather climate. A six-hour sprint race will generally require less gear than a 24-hour one. There is no doubt that the more you race and the longer the events you compete in, the more gear you will have to accumulate. In addition, to some degree the quality of gear plays a role in how competitive you can be. Top teams have invested significantly in lighter gear that allows them to travel lighter, be more efficient, move faster, and preserve their bodies for longer.

That said, as noted above, when starting out, you can get creative and likely dig something out of a closet or borrow something to keep costs low. When you are ready to commit to the sport long-term, start thinking about investing in better gear and then prioritize your needs, budget for bigger purchases, and take advantage of holiday wish-lists. Most experienced racers accumulate gear over the course of years. Few are taking out a second mortgage to upgrade or buy everything all at once. And plenty of seasoned vets will also tell you that the most expensive, lightest, high-end piece of gear is not necessarily what you want or need for this sport in the first place.

Other Articles in the New to AR Series:
If you haven't already, like or follow USARA's Facebook page, join the AR Discussion Group, sign up for our newsletter, or consider becoming a USARA member to stay up to date on everything AR-related. And stay tuned for future articles in the "New to AR" series including:

How to Get Started
AR Terminology
AR Terminology: Glossary
Skills and Training - Foot and Bike
Skills and Training - Paddling, Navigation, and More
Time to Race – Final Preparation (coming soon)

New to Ar: Skills and Training - Paddling, Navigation, and More

2/10/2021

By Brent Freedland

Last week, we tackled two of the primary AR disciplines: biking and trekking. While most adventure racers put most of their training time into those two sports, paddling and navigation are important too, and proficiency in navigation is arguably the single most important skill to develop. Both skills are harder to train for, however, and while this may be true, new racers can't afford to ignore them altogether.

Picture Credit: Jeff O'Connor

Paddling
Most adventure racers ignore paddling until they are forced to do it on race day. So, if something has to give, maybe this is it. I don’t recommend this approach, but unless you own your own boats and live on the water, getting out for quality paddle training can be really difficult, especially on a regular basis.

In addition, being skilled for all the different forms of paddling you may encounter in AR is much harder to achieve on your own than preparing for the other disciplines. Depending on your race schedule, you may need to practice flatwater paddling, white-water handling, or open-ocean kayaking. This might sounds like a lot, but consider a few things.

In most sprint and one-day events, paddling tends to be beginner friendly. Think canoes on flat water or very basic white-water. Nothing too serious. If there are more intense conditions, you can usually bypass that portion of the section with ease. I’ve never seen anything above basic paddling in a sprint race or a half-day event, for what it’s worth, and only rarely in 24-hour events.
As I noted, most racers aren’t training too much in this discipline, so you are not alone in your lack of paddle fitness or skill.
If you sign up for a race with more advanced paddling requirements, make sure you know what you are getting into and then try to target your training for that (i.e. if you are going to be in the open ocean, focus on your sea-kayaking skills). But remember, most races won’t require that of you.

Given the above caveats, here are some suggestions for paddle-specific training:

You can probably guess what I’m going to say first. Yes, spend time in a boat! One of the greatest parts of AR training is that first and foremost, time, proficiency, and endurance matter more than speed and perfection. Unless you are competing for a podium spot, a training regimen based more around just getting out for awhile is enough. Grab your family or some friends and go canoeing for the afternoon. Get used to being in a kayak for a few hours at a time.
Master the basic strokes. First and foremost, learn the foundations of canoe and kayak handling. Can you keep the boat straight? Do you know your J-Stroke (canoe), your various forms of rudders (canoe and kayak), your draws and pushaways (canoe and kayak), your reverse paddling skills (canoes and kayaks)? If yes, you are ready for most adventure races. If not, find a local paddling course through an organization like the ACA, ask a friend with experience to teach you, and get practicing these valuable skills. Mastering these strokes will allow you to handle a boat much more efficiently, saving you endless amounts of time and frustration on the course. Likewise, learning to read moving water can make river sections much more enjoyable.
On that note, most events in the US allow you to bring your own paddles, and you'll find that many racers will use double-bladed kayak paddles, even if they're in a canoe. Think about what paddle you'll be using for the event, and make sure you're training with that in mind.
Work on your basic paddling technique. Seems straight forward, but even the most seasoned adventure racers often would benefit from tweaking their basic stroke technique (this author included). Efficiency means faster performance in the long run and less fatigue. Exhaustion in the boat can translate to a lousy bike section or trek thereafter. Watching videos or taking an ACA course can help. But paddling requires repetition and practice. When you are in a race and already fatigued, it all becomes much harder.
Try finding a used kayak or canoe if you don’t already own one. Unless you happen to live on the water, you won’t be able to train as frequently as you will on foot or bike, but even a couple of longer sessions each month can help. You don’t need a fancy boat. Just something in which you can practice your strokes and build endurance.
Strength building. Integrate some core and upper body strength building into your routine, but beware: relying entirely on this sort of training, while valuable to overall strength and fitness, will not translate to a terrific paddle leg.
Indoor trainers. Indoor rowing machines might help to a degree, but remember, this is a very different motion from a canoe or kayak stroke. There are some indoor kayak ergs on the market, though they tend to be quite expensive, and there are a number of DIY plans floating around the AR facebook circuit. These trainers may be a worthy investment for the serious racer who is committed to paddle training but who can’t get out on the water properly.
Paddling distances are much less standard across adventure racers, but most sprint races will probably max out at 5 miles. Half-day events might see you in a boat for 10 miles or so, and you might hit 15-20 in a 24-hour event. I’ve rarely paddled more than that in a day-long event.

Photo Credit: Vlad Bukalo

Navigation
You can train 15 hours a week and be Danny MacAskill on the trails, but if you can’t find your way from point A to point B, you won’t be making it very far in an adventure race. As noted in past articles, many adventure races, especially sprint races and one-day events accessible to beginners, are designed with less experienced navigators in mind, but you will still want and need a certain level of comfort with maps.

More so than any other skill set, you’ll need to practice this one. The single best way to train for navigation is by participating in weekend orienteering meets. See if you have a local club, and check out their schedule. Local O-meets are great ways to practice reading maps and navigating from CP to CP like you would in an adventure race. Most weekend O-meets offer a range of events, from short beginner courses to long-advanced ones. Many participants take part in multiple courses on a given weekend. Working your way up from beginner to more advanced courses is terrific training for adventure racing.
Keep in mind, however, that most AR RDs rely on USGS topographic maps for most if not all of their events. It’s not uncommon for an RD to use an orienteering map for a specific section of the course, and some sprint races use O-maps. But most of the time, especially in longer events, you’ll need to be well versed in reading a standard topographic map. In short, being able to work with all sorts of different maps is important: O-maps, topo maps, park-specific maps, etc. And the basics of map-reading and navigation apply to all AR navigation: understanding scale, orienting the map, and staying found on it are all important regardless of what sort of map you are using.
Beyond organized events like beginner adventure races or orienteering events, try printing your own maps for a local park or state forest. Play around with park-specific maps, and use a free online mapping program like Caltopo or Sartopo to print your own USGS topographic map. Head out into the woods and use the map to navigate. You might even mark your map ahead of time with virtual CPs and try to find them (trail junctions, off-trail hilltops, reentrants, etc...).
When you are ready, head off into a local park at night with your map and practice navigating in the dark. Be sure to play it safe and make sure someone knows what you're up to. Bring a friend. Go somewhere with cell reception. No need to go crazy here, but practicing a bit in the dark will be really useful when it’s time to tackle your first overnight AR.
Finally, read a book, or watch some videos on youtube. There is an academic side to navigating, and it’s worth studying in addition to the field work!

Photo Credit: Randy Ericksen

Other Skills
For those new racers taking on a one-day event or a multi-day expedition race with additional disciplines, identify those specialized skills you'll need. The RDs will highlight any out-of-the-ordinary activities or competencies necessary. Most likely, you will need to brush up on or learn some basic ropes skills. Ropes tend to be the most common add-on, and basic skills such as rappelling or ascending using mechanical ascenders are hallmarks of longer events.

Beyond ropes, you may see sports such as stand-up paddle boarding, coasteering, caving, mountaineering, and rollerblading in an adventure race, and more obscure disciplines such horseback riding are not unheard of. Such disciplines are not to be taken lightly. Some can be picked up quite easily with a local club or an experienced friend, while others require more intensive training with professional instructors. When signing up for a more advanced and/or longer event, make sure you do your homework and know what you're getting into.

If you can’t find the time to develop an intermediate comfort level with a more obscure skill, consider whether it’s the best event for you and your team, especially if that discipline seems to be a significant part of the race. It’s not just your ability to complete the event that could be compromised, but your safety as well. Depending on the skills necessary, you can sometimes get away with only having a couple of proficient team members. If they are able to help guide the rest of the team safely through a section of the race, that may be enough. The RD should make this clear; if they don't, ask! And as I’ve noted throughout this series: know your limits. You and your team’s safety is paramount, but so is that of the other teams on the course, not to mention the race staff and other safety personnel involved in the event. If you know you are in over your head, make sure you put the time into developing the proficiency necessary to complete the section of the race.

Other Articles in the New to AR Series:
If you haven't already, like or follow USARA's Facebook page, join the AR Discussion Group, sign up for our newsletter, or consider becoming a USARA member to stay up to date on everything AR-related. And stay tuned for future articles in the "New to AR" series including:

How to Get Started
Terminology
Terminology - Glossary
Skills and Training - Foot and Bike
Gear
Time to Race – Final Preparation (coming soon)

New to ar: Skills and Training - Foot and Bike

2/3/2021

By Brent Freedland

Diving into adventure racing can be intimidating since it requires a wide and somewhat unusual skillset. Bikers have to be comfortable riding trails. Runners have to be prepared to leave paths altogether and head overland, sometimes bushwhacking across technical terrain. Many new racers have very little experience on the water, and paddling in AR may require you to be comfortable on anything and everything from flat water to white-water to open-ocean kayaking.

If that isn’t enough, someone on your team needs to be able to navigate with enough competency to complete a course void of directional signs, ribbons, or paint. For those jumping off the cliff into an ARWS expedition race or an event like World's Toughest Race: Eco Challenge, you might also need to learn ropes skills, mountaineering, horseback riding, rollerblading, or other more adventurous disciplines.

As we've suggested in previous posts, start with realistic goals. For shorter events, beginner and intermediate racers with a baseline level of fitness and skill can generally expect to cross the finish line. It may not be easy, but with the right attitude and proper expectations, even those with novice-level skills can have a good experience.

In this installment in our New to AR Series, we will focus on some general tips, truly meant for beginners. We will start off with two of the core disciplines in AR, and next week, we will examine the others. Remember, this isn’t intended to replace a training plan, and you will need to get out there and learn the skills, but hopefully it will give you some direction!

Photo Credit: Brent Freedland

Foot
OK, let’s start with what is arguably the most basic of the AR disciplines. Efficient foot travel in adventure racing is extremely important, and I believe people sometimes take this “skill” for granted, especially in longer events. How hard can running, jogging, or even walking be?

Anyone that has participated in a multi-day race knows that more experienced, efficient, and skilled teams can open-up massive leads on a foot section. Being able to move efficiently through technical terrain requires both skill and art, and just piling up the miles on a treadmill or your local trails won't necessarily translate to an adventure racing course. What should you do to better prepare for the unique challenges of adventure racing foot-travel?

First off, spend time on your feet. Toughen them up. In most adventure races, your feet will get wet, and even if you don’t cover massive mileage, you’ll spend a fair bit of the race on your feet. Make sure they are ready for it. Running, hiking, walking: everything counts. Longer sessions are important though to help your feet get ready.
While many adventure racers train by running, make sure you mix in some hiking as well; trekking is sometimes all the terrain will allow for. We’ve seen plenty of savvy teams finish races successfully without ever moving faster than a steady walk.
Add a pack to your runs or hikes and practice carrying weight. Doing so will also improve your leg and core strength.
On that note, try to squeeze in some core and upper body strength. Running fast on a local trail is great for speed, but AR isn’t a trail race. You need to carry weight, you won’t be moving as fast, and you need your core to be ready for this extra work.
Hills. Get your hills in. Unless you are racing in the flatlands, expect hills. Lots of them. You don’t necessarily have to run the hills when preparing; hiking them will do the trick as well. And don't neglect training for descents, too. Giving your quads a good pounding on a training run will pay dividends on the race course by building strength and holding off fatigue.
Bushwhacking. While beginner races might not require hours upon hours of off-trail travel, being comfortable moving quickly overland will pay off. No one needs to go train in a thorn bush or a thicket of mountain laurel, but you’ll encounter these obstacles with frequency in adventure races, and the more comfortable you are with off-trail travel, the more efficient you and your teammates will be. Practice identifying old trail beds or animal trails that allow for faster travel when off established trails.
Rocks: when you leave trails, you're bound to find rocks. Be prepared for technical terrain. Find a local boulder field. Don’t shy away from rockier trails. Practice hiking or even running on uneven terrain to help improve your dexterity, strength, and speed.
Don’t forgo speed training, especially if you are focusing on sprint races, but remember that adventure races are endurance events, and often ultra-endurance in nature. Make sure you get in some long training sessions on foot. Get in some extra hills, and try to do at least some of your training off the pavement or treadmill.
For those starting out with more beginner-friendly races, you can expect approximately 5-10 miles of foot travel in a sprint race and roughly 10-20 in a half-day race. The mileage increases with 24-hour races and longer, though remember that the mileage may be broken up into multiple stages. You don't need to be trained to run a steady marathon to finish an adventure race, even a day-long one. If you can run 5-10 miles at a pop without killing yourself, you probably have enough of a base to at least finish beginner friendly races. You might not be competitive, and it might hurt more, but you can finish!

Photo Credit: Vlad Bukalo

Bike
First, no, you don’t need to buy the fanciest bike in the world. While many racers dream of the newest, lightest bike, be aware that bikes take a heavy beating in adventure racing. This isn’t a buyer’s guide for a new bike, but any bike capable of tackling dirt will do when you start out.

In adventure racing, you will need to be prepared for all sorts of riding. Even in a shorter race, you will likely encounter different flavors of biking. Yes, the section may be called 'mountain biking,' but AR riding can and does involve the following: paved surfaces, dirt roads, old jeep tracks, single-track trails including smooth, groomed trails and gnarly technical ones, and even sections where one simply dreams about riding the bike they are, in reality, hauling on a shoulder, shoving from behind, or throwing into a ditch. In short, be prepared for everything and anything! Here are some considerations for training:

Most important, all biking counts. Road riding, single track, indoor trainers. They all do the trick in helping you build endurance on the bike.
As is true for all AR disciplines, make sure you spend quality time in the saddle. Build up your sit-bones, and try to sneak in a long ride or two each week.
Hills are hills, regardless of whether you are on foot or bike. So, make sure you do some hill riding. Find a steep hill, a long one, or both, and do some repeats!
Trails: Especially if you are new to AR and to mountain biking, building up your skills on the trails will change your race experience. You don’t need to master bunny hops or get comfortable dropping off a short cliff face, but you’ll want to be able to handle the typical rocks and roots that you find while trail-riding. From my experience, riding fast, smooth, flowing trails in an adventure race is an exception. More often, you will find stretches of the course that require an intermediate level of comfort with rocks, roots, and elevation. You don’t have to ride it fast, but if you end up getting on and off your bike every couple of minutes, you won’t have much fun and you may have to skip other parts of the course. It’s OK if you do, but getting comfortable on trails might be the single best thing you can do for yourself as you prepare for biking in an adventure race. You just need to make steady progress!
Join a local mountain biking club or find some friends who ride. Getting out there with fellow mountain bikers, learning from them, and working on your skillset while trying to keep up is, perhaps, the best way to learn. If you can take a local skill-building course from an instructor, great. But just getting out and practicing with other riders goes a long way.
Ride those trails, but mix in some long rides on pavement, too. In day-long and multi-day events, races often include long stretches of road riding to connect more interesting parts of the course or to navigate around private property. Racers who have a small armada of bikes sometimes prefer this sort of training on sleek road bikes, but I’d encourage you to ride whatever bike you will be using on race day (likely not the sleek road bike…). As I said, you want to get comfortable on all surfaces. No, you won’t cover as many miles, but that’s OK. It’s more about the time in the saddle and building fitness. You’ll do both, and I’d argue you might get a better workout on the heavier, clunkier bike with poor wind resistance than the dialed-in carbon bullet that allows you to hum along at 25-30 mph.
When gearing up for your first race, consider that a sprint race usually includes approximately 15 miles of biking (+/-). A half-day event might include twice that amount, maybe a bit more, and your can expect 50 miles or more in a 24-hour event. Terrain and course design tend to correlate with distances. A course with significant amounts of road riding might include higher mileage on the bike, whereas those that are more rugged will have less.

Alright! That does it for today. Check back in next week for some discussion of the other core disciplines in AR: paddling and navigation.

Other Articles in the New to AR Series:
If you haven't already, like or follow USARA's Facebook page, join the AR Discussion Group, sign up for our newsletter, or consider becoming a USARA member to stay up to date on everything AR-related. And stay tuned for future articles in the "New to AR" series including:

How to Get Started
Terminology
Terminology - Glossary
Skills and Training - Paddling, Navigation, and More
Gear
Time to Race – Final Preparation (coming soon)

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