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

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.

1. 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.
2. 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.
3. 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)​