What makes the MOMAR different from many other races is the requirement to navigate from one checkpoint to the next without getting lost. Event the fittest and fastest athletes can end up well back in the pack if they don’t know north from south.
The MOMAR 101 “Navigating the MOMAR” clinics have now taught hundreds of racers the basics of how to use a compass and read a map. Our instructors are seasoned adventure racers with many MOMARs under their belt. They know their stuff and they can answer all your questions.
Thanks to the return of John Barron we now have clinics on the mainland and one in the Cowichan Valley. Sarah Seads is offering two in the Comox Valley and Doug Doyle also has two in Victoria. Clinic registration is now open so if you need to learn some skills, then register early as these classes always sell out.
THE 2015 SCHEDULE:
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.
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.
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 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.
January 6, 2012 by Bryan Tasaka | No Comments on BEFORE AND AFTER WITH MR_MOMAR. FINDING BALANCE (ALMOST).
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.
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.
Time to go school, adventure racers. The MOMAR Training Clinic Series is back!
We have a great lineup of clinics this year that includes:
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.
Wow. In a mere 46 days, the 37th edition of the Atmosphere Mind Over Mountain Adventure Race sold over 600 entries making this event the fastest sellout and biggest turnout in our 17 year history. We have racers coming from across North America and even a few from Australia, Germany, and South Africa. Over 50% […]Read More...