INTREPID CHALLENGE NEWS

Race Preparation & Essentials

[vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”grid” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” padding_top=”87″ css_animation=””][vc_column width=”1/3″][vc_separator type=”transparent” up=”7″ down=”0″][vc_single_image image=”16114″ alignment=”center” qode_css_animation=”element_from_left” transition_delay=”0.3″][vc_separator type=”transparent” up=”15″ down=”0″][/vc_column][vc_column width=”2/3″][vc_column_text]

Get Your Mind Right

[/vc_column_text][vc_separator type=”transparent” up=”7″ down=”34″][vc_column_text]There are few things more rewarding than witnessing the completion and feats of endurance by first timers as they complete their first race. The common factor with these athletes was their ability to BE OPEN TO THE POSSIBLILTY. 

Therefore, ONCE YOU’VE THOUGHT ABOUT THE POSSIBILITY of participating in the Intrepid Challenge rest assured that YOUR BODY IS ABLE TO (AND CAN) BE PREPARED TO ACHIEVE THIS GOAL. 

However, THERE IS PREPARATION NECESSARY in order for you to participate fully and really enjoy the experience. THE MORE STEPS YOU TAKE to prepare for the Intrepid Challenge, THE MORE YOU WILL intrinsically BELIEVE, YOU CAN DO IT, and the more positive the outcome for yourself and for those around you will be.

Just Take The Decision! BE POSITIVE!!

You may be asking,….. HOW DO I BE POSITIVE???

The answer is below>>>>


WHAT DO PEOPLE WHO ARE POSITIVE AND BELIEVE IN THEMSELVES SOUND LIKE?  

“YES, I’M RACING in the Intrepid Challenge on 11th September, 2016.” “I am hiking, walking, jogging and doing some strength training to prepare.” “Oh, and I’m doing CrossFit training!” “I CANNOT WAIT, I AM SO EXCITED.” “I’m also scared to death.” “I have no idea what to expect, BUT I KNOW I WILL FIND A WAY TO FINISH.” “I can ask for help if I want to.” “ALL I HAVE TO DO IS TAKE THE NEXT STEP.”

Yes, you may simply be trying to convince yourself, but eventually, it sinks in and becomes a reality. Developing self-confidence is the first step to becoming a successful Obstacle Course Racer.

 Good Luck.

 

 

[/vc_column_text][vc_separator type=”transparent” up=”20″ down=”16″][/vc_column][/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” css_animation=””][vc_column][vc_separator type=”transparent” up=”94″ down=”0″][/vc_column][/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”grid” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” background_color=”#ffffff” padding_top=”87″ css_animation=””][vc_column width=”2/3″][vc_column_text]

Improve Your Endurance

[/vc_column_text][vc_separator type=”transparent” up=”7″ down=”34″][vc_column_text]Endurance (Mental & Physical) are essential for success completion of the Intrepid Challenge. It is a great idea to practice concentration, focus, attention and most importantly beginning a Total Body Fitness Training routine.

Let’s say you decide on starting a fitness program, remember “It is ok to walk a little, hike a little, jog a little, move into the road or off onto a trail. You can mix it up and not be concerned about you average pace or max speed— Think to yourself, “I have my whole entire life to do this if I want to, so what’s the rush?”

Giving ourselves permission to take steps in our own way and time is powerful. By doing that you can become highly attuned to your body. The more you allow yourself these steps, the farther you’ll go and eventually, you will surprise yourself once you look back.

 

[/vc_column_text][vc_separator type=”transparent” up=”20″ down=”16″][/vc_column][vc_column width=”1/3″][vc_separator type=”transparent” up=”7″ down=”0″][vc_single_image image=”16113″ alignment=”center” qode_css_animation=”element_from_right” transition_delay=”0.8″][/vc_column][/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” background_color=”#ffffff” css_animation=””][vc_column width=”1/3″][vc_column_text]
[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_separator type=”transparent” up=”94″ down=”0″][/vc_column][vc_column width=”1/3″][vc_column_text]
[/vc_column_text][/vc_column][/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”grid” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” padding_top=”87″ css_animation=””][vc_column width=”1/3″][vc_separator type=”transparent” up=”7″ down=”0″][vc_single_image image=”16116″ alignment=”center” qode_css_animation=”element_from_left” transition_delay=”1.2″][vc_separator type=”transparent” up=”15″ down=”0″][/vc_column][vc_column width=”2/3″][vc_column_text]

Improve Your General Strength

[/vc_column_text][vc_separator type=”transparent” up=”7″ down=”34″][vc_column_text]Obstacle course racing is a sport in which a competitor, traveling on foot, must overcome various physical challenges in the form of obstacles. Mud and trail runs are combined and the races are designed to challenge participants both physically and mentally. Obstacles include:

  • climbing over walls
  • carrying heavy objects
  • traversing bodies of water
  • crawling under barbed wire,
  • jumping through fire.

Master the Fundamentals:

To complete a successful obstacle race, focus on total body fitness rather than the strength of specific body parts. To achieve this, go back to the fundamentals – exercises vital to any training regimen. While training your entire body is crucial, make sure you are putting extra emphasis on the areas upon which you could most improve. Organise strength exercises into a circuit format, performing 3-5 sets of up to 5 exercises, adding a timed rest between sets. Here are some fundamental exercises that will help increase your overall strength to make you ready for anything:

Squats

Body weight for reps or weighted for developing extra power. This cornerstone movement is a compound exercise helping you to get ready for weighted carries, running, running jumps, and in jumping over obstacles.

Lunges

Once you have the basic form down, challenge yourself by adding weight, holding a static pose, or performing jumping lunges. Lunges help add strength, stability, and mobility to the lower body, which gives you an extra edge when wall climbing or trekking through mud.

Planks

There are also several variations of this exercise, begin with a basic plank and progress to  commando planks, side planks, spiderman planks, or extending your elbow position in front of your shoulders. Since a strong core is needed for most athletic activities, a solid regimen of planks will help improve your overall performance.

Bear Crawls or Traveling Apes

These surprisingly challenging drills make great full body exercises. They’re perfect for adding overall strength while preparing you for those wire crawls and climbing walls.

Push Ups

Already mastered the push-up? Add one of the myriad variations to help prepare your upper body for the rope climb and picking up some extra weight.

Pull Ups

Pull-ups are perfect for adding stealth to the upper body. Variations such as assisted and jumping pull ups will help you work up to a full body weight pull up. There are also techniques to make the basic pull-up more challenging. EXPERIMENT!!!

Bodyweight Hangers:

Set a barbell just above shoulder height, hold the bar with both hands, bend your knees and hang using your fingers to hold all of your  body weight. Hold your position for as long as you can. Repeat 5 times. To make this exercise harder, use only one hand to support your weight. This exercise can be done almost anywhere you have a bar or beam that will support your weight.

Plate Sandwich Hold

Put together any combination of conventional plates – smooth side out. Hold them at your side, like a suitcase, and squeeze them together with your fingers and hold for as long as you can. Ten-pound plates are very effective when used this way. See if you can perform this exercise with four ten pound plates in each hand. Rest one minute, then repeat for a total of three sets.

Farmer Carry/Farmer Walk

These can be performed with heavy dumbbells or short bars and pretty much anything heavy you can pick up with one hand. Begin by standing between two elements of the same weight. gripping both items simultaneously, pick them up, driving through your heels, keeping your back straight and your head up, looking forward. Walk, taking short, quick steps, and slow deep breaths. Move for a given distance, typically 50-100 feet, as fast as possible.

[/vc_column_text][vc_separator type=”transparent” up=”20″ down=”16″][/vc_column][/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” css_animation=””][vc_column][vc_separator type=”transparent” up=”94″ down=”0″][/vc_column][/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”grid” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” background_color=”#ffffff” padding_top=”87″ css_animation=””][vc_column width=”2/3″][vc_column_text]

Improve Your Hand Grip Strength

[/vc_column_text][vc_separator type=”transparent” up=”7″ down=”34″][vc_column_text]Grip Strength is Essential:

Even seasoned athletes and avid gym goers may be lacking in the area of grip strength. But, when you get on the course you are going to be glad you gave your grip an upgrade. There are four components of grip strength: crush, support, pinch, extension, and monkey. Many of the obstacles require one or more of these components, whether its carrying buckets, monkey bars, or rope climbs. Incorporate these exercises into your training program to increase your grip strength as you prep for race day

Towel Ringer:

Soak a bath towel in water and ring all the water out, repeat 3-5 times.

:[/vc_column_text][vc_separator type=”transparent” up=”20″ down=”16″][/vc_column][vc_column width=”1/3″][vc_separator type=”transparent” up=”7″ down=”0″][vc_separator type=”transparent” up=”15″ down=”0″][vc_single_image image=”16112″ alignment=”center” qode_css_animation=”element_from_right” transition_delay=”0.16″][/vc_column][/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” background_color=”#ffffff” css_animation=””][vc_column width=”1/3″][vc_column_text]
[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_separator type=”transparent” up=”94″ down=”0″][/vc_column][vc_column width=”1/3″][vc_column_text]
[/vc_column_text][/vc_column][/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”grid” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” padding_top=”87″ css_animation=””][vc_column width=”1/3″][vc_separator type=”transparent” up=”7″ down=”0″][vc_single_image image=”16118″ alignment=”center” qode_css_animation=”element_from_left” transition_delay=”0.19″][vc_separator type=”transparent” up=”15″ down=”0″][/vc_column][vc_column width=”2/3″][vc_column_text]

Improve Your Agility

[/vc_column_text][vc_separator type=”transparent” up=”7″ down=”34″][vc_column_text]There are many times where you will need to be able to carefully and quickly step and run in order to jump over, avoid obstacles or step through, over, around or under them. So improving your agility and your fast feet will serve you well.

We recommend, skipping, doing any and many types of ladder drills and jumps, zig zagging with cones and lots of plyometric jumps to build the strength and agility needed to get your through the race course.[/vc_column_text][vc_separator type=”transparent” up=”20″ down=”16″][/vc_column][/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” css_animation=””][vc_column][vc_separator type=”transparent” up=”94″ down=”0″][/vc_column][/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”grid” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” background_color=”#ffffff” padding_top=”87″ css_animation=””][vc_column width=”2/3″][vc_column_text]

Pace Yourself & Train Consistently

[/vc_column_text][vc_separator type=”transparent” up=”7″ down=”34″][vc_column_text]There is a learning curve with obstacle racing and every athlete will approach it a little differently. Some will come from a more strength based background and others from a more stamina and long distance running background. During your training and preparations for the Intrepid Challenge,

Either way, it is important during your training and preparations for the Intrepid Challenge, to take 1 or 2 rest days per week. Not allowing your body to recover from the increased activity will stall your progress and lead to possible injuries. 

For most, frequency is more beneficial than duration. That means that if you can get out and run (or even hike or power walk) four days a week for 30 or 45 minutes or even an hour, that will help my body adapt quicker than completing one 90-minute or 2-hour run in a week. Even if we tell ourselves we don’t have the time to be able to workout that many days each week, find the time!

The point of all this? It’s simple. To be a good athlete, you will need to be consistent and that means being organized with your training while finding the right balance for things outside of racing.[/vc_column_text][vc_separator type=”transparent” up=”20″ down=”16″][vc_separator type=”transparent” up=”94″ down=”0″][/vc_column][vc_column width=”1/3″][vc_separator type=”transparent” up=”7″ down=”0″][vc_separator type=”transparent” up=”15″ down=”0″][vc_single_image image=”16110″ alignment=”center” qode_css_animation=”element_from_right” transition_delay=”0.19″][/vc_column][/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” background_color=”#ffffff” css_animation=””][vc_column width=”1/3″][vc_column_text]
[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_separator type=”transparent” up=”94″ down=”0″][/vc_column][vc_column width=”1/3″][vc_column_text]
[/vc_column_text][/vc_column][/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”grid” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” padding_top=”87″ css_animation=””][vc_column width=”1/3″][vc_separator type=”transparent” up=”7″ down=”0″][vc_single_image image=”16111″ alignment=”center” qode_css_animation=”element_from_left” transition_delay=”2.5″][vc_separator type=”transparent” up=”15″ down=”0″][/vc_column][vc_column width=”2/3″][vc_column_text]

What You Need To Bring For the Race

[/vc_column_text][vc_separator type=”transparent” up=”7″ down=”34″][vc_column_text]

Here are a few things that you MUST bring with you if you are participating in the Intrepid Challenge:

REQUIRED:

  • Photographic ID **
  • An electronic version of your entry ticket or a printed version **
  • Light Breathable Clothing – Shorts & T-shirt (no cotton)
  • Cross Training Shoes only. (No football studs or spikes) Or you will not be allowed to participate.
  • Gloves (preferably with finger tips cut off)
  • Leg (calf) & Arm Sleeves

RECOMMENDED:

  • An Extra set of Clothing (especially underwear)
  • An extra pair of shoes / sandals
  • A towel
  • A power Gel or shot
  • Bug Spray
  • Spectators, but they’ll need a pass. Passes can be bought on race day.
  • High Calorie non-junk snacks, such as trail mix with berries instead of chocolate, or protein bars. Try for options that derive a majority of calories from protein, fat and complex carbohydrates instead of sugar.
  • Hydration pack Or Water Bottle 
  • A hat or Visor

[/vc_column_text][vc_separator type=”transparent” up=”20″ down=”16″][vc_separator type=”transparent” up=”20″ down=”16″][vc_separator type=”transparent” up=”20″ down=”16″][/vc_column][/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” css_animation=””][vc_column][vc_column_text]

[/vc_column_text][/vc_column][/vc_row]