Hi I'm Grace and I'm an endurance athlete with powerlifting addiction. I'm outlaw cyclist, adventure racing enthusiast, iron addict, bar room brawler, alcohol consumption specialist and all round bitch.. at your service. I'm not here to offer advice or to motivate anyone. I'm just some crazy bitch that trains to much, eats to much and drinks to much and on occasionally does a few races.
I am here to test and review Better Body Sports supplement, Bodyform's. I'm currently 5'2 and about 150 lbs. I'm your standard endurance athlete, my primary sport at the moment is cycling. I'm training for a tour (about 1,500 miles) later this summer. I'm also currently still adventure racing from time to time. I wanted to explain why I would choose to log a supplement like Bodyform which is primarily a fat burner and supplement most people will choose to lose weight by. That's not my goal. My current training is designed to improve performance it's not a program designed to loose weight by. I just want to make that clear.
Now as a long time endurance athlete I've tried a lot of different supplements over the years and fat burners to me have more then one use and I really think a lot of companies under promote their uses. A good fat burner product will have multiple uses for me. I really feel like they are great for boost endurance. (and there's a lot of research out there on the effects caffeine can have on performance) So the first thing I look at is how the product boosts my energy levels and endurance. The second thing I like to look for is the ability to control my appetite. Those are the two primary things I look for in a fat burner.
I make daily training post, with all the details I feel like affording ya'll. I don't do request, don't bother to ask. It's all about me here. I try to cover things like Pruno Shakes, survival guides everyday training and tips for different areas sports & life. Basically whatever the **** I wanna ramble about on any given day.
All the recipes I post will be added to livestrong for those of you that track your meals there if you type in my recipe titles that will already be in the system.
http://www.livestrong.com/profile/gracesasylum/
If you would like to contact the company you can so here.. http://www.betterbodysports.com/Default.asp However if you have a complaint about offense material or language in my log don't bother. Better Body Sports is not responsible for anything I say or do and well I don't give a ****.. .. They are also not responsible if you get hurt, injured or drunk or any paternity suits they may arise from this.. because this is my log and nobody told your dumb ass to go home and try anything you read here. So if you do so it's at your own risk and I wish good luck with that.
BodyForm
http://www.bodybuilding.com/store/be.../bodyform.html
Better Body Sports Products
http://www.bodybuilding.com/store/be...bodysports.htm
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Thread: BODYFORM"S & Grace's Asylum
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03-28-2012, 02:32 PM #1
BODYFORM"S & Grace's Asylum
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03-28-2012, 02:36 PM #2
There are things will make it easier for ya'll reading my log to know.
Common recovery methods used include massage, contrast showers, ice baths, active recovery, hot tub soaks in Rev.
Goals: Basically improve on endurance and speed while keeping my strength high and weight low.
Bands Width Resistance
#1 Band 1/2 in. 5-35 lbs.
#2 Band 1/2 in. 10-50 lbs.
#3 Band 1 1/8 in. 25-80 lbs.
#4 Band 1 3/4 in. 50-120 lbs.
#5 Band 2 1/2 in. 60-150 lbs.
#6 Band 3 1/4 in. 70-175 lbs.
#7 Bands 4 inches 80-200 lb
Heart rate (& vo2 zones) commonly used.
Zone 1 Low intensity /lazy 50 to 60% of max heart rate. (130-140)
Zone 2 Low intensity / recovery work zone 60 to 70% of max heart rate. (141-153)
Zone 3 Aerobic / base work 70 to 80 % of my max heart rate. (153-165)
Zone 4 Anaerobic / building zone 80 to 90 % of my max heart rate. (165-180)
Zone 5 Maximal heart rate 90 to 100% of my max heart rate. (180-190)
Zone 6 Over what should be my max hear rate zone. (191-230)
These are Roman stairs. I will be using them quite often and yes they are hard to do with short legs. And that's a semi-gratuitous butt pic.
My day generally begins at about 4am and my schedule looks something like this.
Monday:
Lifting: ME Upper/ shoulder & elbow prehab
run: base
cycling: Base w/ drills
Tuesday:
Lifting: ME squats /knee prehab & stretching
run: recovery/light
cycling: base
Wednesday:
Lifting: optional or rest some prehab & stretching work
Run: Sprint program
Cycling: Speed development
Wednesday's are are almost like a rest days.. so I like porn and pancakes on Wednesday.
Thursday:
Lifting: RE upper /prehab
Run: Recovery base
Cycling: (recovery or optionally an off day)
Friday:
Lifting: DE squats / knee prehab
Run: Sprint program
Cycling: speed development
I work with a running coach twice a week, primarily on a sprint program at the moment.
Saturday & Sunday are always team training days and mostly endurance & skill building.
Now of corase this is my personal training schedule sometimes things get booted around depending on how I feel or team training. Exp team training.
Last edited by grace_ou; 03-28-2012 at 07:03 PM.
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03-28-2012, 02:43 PM #3
Some commonly used cycling drills..
Cycling Drills
Isolated leg training (ILT) drill. This is the quintessential pedaling drill, the one you should do a lot in the early weeks of Base. It’s best done on an indoor trainer. Unclip one foot and rest it on a chair next to the bike so you are left to pedal with only one leg. Or rest your foot on your trainer. With the bike in a low (easy) gear turn the crank at a comfortable cadence. The first thing you’ll notice is that getting through the top of the stroke, the 12-o’clock position, is difficult. Focus on smoothing this top transition. At first you may only last a few seconds before the hip flexors fatigue. When that happens switch to the other leg. When it fatigues clip both feet in and pedal for a few minutes applying what you have learned in the single-leg pedaling. Repeat the drill several times throughout the workout.
Toe touch drill. In this mind drill you focus on your feet. Every time your foot approaches the top of the stroke imagine that you can push your foot forward in your shoe touching your toes to the front end of the shoe. Of course, you won’t be able to do this, but trying will cause you to transition more smoothly through the 12-o’clock position. Pedal in an easy gear going slowly as you learn how to make this movement. As you master the drill you’ll be able to turn the pedals faster.
Top only drill. This is another foot-focused drill. Pedal the bike by keeping the top of your foot in constant and firm contact with the inside, top of the shoe. Try not to push down on the pedal at all. The actual pedaling is done just with the upstroke. Don’t apply excessive upward force. Make the pedaling movement gentle and smooth.
9-to-3 drill. As you pedal the bike imagine that you can drive the pedal forward from the 9-o’clock position on the backside to 3-o’clock on the front side of the stroke without going through 12 o’clock. Keep the gearing low so that you can pedal easily.
Spin-up drill. During a ride shift to a low (easy) gear and gradually increase your cadence higher and higher until it is so fast that you begin to bounce on the saddle. Then return to a normal cadence. It should take 30 seconds or so for each “spin-up.” The bouncing is because you have reached and gone slightly beyond your optimal high cadence. You bounce because your foot is still pushing down at the bottom, six-o’clock position, of the stroke. And since the crank arm can’t get any longer, as you push down your butt comes off of the saddle. This drill is best done with a cadence meter on your pedal so you know what your top-end cadence is. The goal is raise your highest, optimal cadence by learning to transition smoothly at the bottom of the stroke.
High-cadence drill. Throughout a workout insert high-cadence intervals of a few minutes each. During each of these intervals increase your cadence to a level which is just slightly uncomfortable and then maintain it for the length of the interval. Use a low (easy) gear. Recover between the intervals for several minutes while pedaling at your normal cadence. Over the course of several weeks extend the duration of each interval and the combined interval time for the workout.
This is Daisy my pig.
This is my little gay dog Shamus whose very unruly and destructive.
Training Sprints on the bike...
High speed sprints (for training top end power) are sprints that are kicked when a cyclist is already riding at decent speed. A good way to practice these is when coming off a slight hill. Speeds should be somewhere around a moderate speed for the riders personal fitness level. For example if you max at speeds around 30 mph then aim for 15 mph in this drill and you want to be in a big gear before starting the sprint. When you near the end of the hill get out of the saddle and accelerate till you top the gear out. You want to focus on a high cadence and good form. Do not attempt speeds past the ability to hold good body positioning. It begs injury save that for races when it counts.
You want to try and do these for about 12 seconds. If you can do this say 30 seconds then your not doing it right. This is not a 89 or even 90% effort drill. Give it everything you possibly can. Now for every second you sprint it's a good rule of thumb to make sure you get a minutes recovery time at the least before repeating. So say 10 sec sprint time will equal 10 minute recovery time.
For drills I generally only add about 5 of these in any given ride. This is not a drill you need a large volume of during individual rides.
Flat sprints (acceleration & atp system building) are good for building take off speeds on flat roads. So you want a flat surface, a long flat stretch of road is great. Using a light or lower middle gear cruise at nice moderate pace then suddenly jump out of the saddle and accelerate for as long as you can. When you hit a speed where you can't go any faster then sit back down and continue to sprint for as long as you can. I generally step down my sprints from say 100% effort to 90% to 80% then rest.
Agin for every second of full sprint time you want at least a minutes recovery time before repeating. Also same advice as above for drills.. I generally only add about 5 of these in any given ride. This is not a drill you need a large volume of during individual rides.
Stomps (are to build power from a seated position in sprints) This is another good flat road drill. From a moderately hard cruise shift into the largest gear you pedal in and stomp on the downward motion of the pedals as hard as you can while still maintaining smooth circular pedal strokes.
You should be able to do more of these then above drills I shoot for anywhere between 4 to 10 of these. With plenty of recovering time between them, at least 10 to 15 minutes.
Power starts (this is where I learn to transfer muscle strength to the bike.. like squat strength)
Start slow on nice flat road. Easy slow pace.. painfully slow. Make sure you are in the largest gear you master and jump out of the saddle and hard on the peddles. AS much strength as you can on the downward pedal stroke. When you reach a top speed sit down and continue to sprint as long as you can. Much like the others you should not be able to do these for very long.
I shoot for anywhere between 4 to 8 of these. With plenty of recovering time between them, at least 10 to 15 minutes.
IMPORTANT!! TAKE NOTE: These drills come with a risk of injury so if you have never done them before start slow and build up. You can do some serious damage to your knees by trying some of these drills and making a mistake so be cautious work up to max effort, do not go out and attempt max efforts on your first try.
For example if your shoe placement is wrong and you have misaligned placement then your knees will be at serious risk of injury while doing some of these drills.
BodyForm
http://www.bodybuilding.com/store/be.../bodyform.html
Better Body Sports Products
http://www.bodybuilding.com/store/be...bodysports.htmLast edited by grace_ou; 03-28-2012 at 04:17 PM.
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03-28-2012, 02:50 PM #4
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03-28-2012, 02:53 PM #5
Grace's Pineapple Ginger Protein Shake
1 scoop vanilla whey
1/2 cup all whites
1/2 cup frozen diced pineapples + a little no sugar pineapple juice (or you can use can pineapples with juice that has been frozen)
2 to 3 pieces crystallized ginger
1/2 banana frozen in slices (or just not frozen don't bother asking me if "has" to be frozen.. I don't give a **** if your banana is frozen or not.)
drop in two or three ice cubes and a little cold water blend thoroughly.
Wa..LA.. protein shake mf's. If you happen to wake up suffering from dt's or something throw some marshmallow vodka in it and you'll be good soon.
This is gonna run around 300 cals 2 grams of fat and 35 carbs 35 on protein.
This for me is a good after run protein shake because it has those nice carbs to match the protein help me refuel a little. It's also great for me because it has calming effects on the stomach. It has bromelain which is an enzyme that aids digestion and reduces inflammation. The ginger also helps me fight nausea when I have to move from running to eating to cycling. So it's a good in training meal for me.
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03-28-2012, 03:02 PM #6
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03-28-2012, 03:27 PM #7
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03-28-2012, 03:35 PM #8
Sorry, for the repost but I don't like starting post in the middle of the week.
Date: Saturday March,24,2012
Sleep: 8-9
Hydration: 41
Mood:
Supplements:
- Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine – extra b & c vits -
glucosamine chondroitin msm -
Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.
Cycling: Road
Heart rates: 155-235
Weather:
79 degrees
7 mph winds
sunny
We worked hard to today but kept the pacing fun. We hung out and trained around OK city & Heifner today which is basically a big meat market. It's a an area around the lake where everyone goes to train for cycling, running, also kiting and sailing ect.. it's always full of single people looking to hook up. LOL, recently it's gotten attention because under cover cops have started busting peole for having sex or soliciting ect..
It's not someplace we would go for serious training because there's just to many people out there. But it's fun social area for all kinds of athletes and non athletes.
We had alot of fun and as usual for the first long day riding in sunshine ... I'm sunburned! You would think I would learn by now!!
We did the whole family BBQ & beer afterward.
BodyForm
http://www.bodybuilding.com/store/be.../bodyform.html
Better Body Sports Products
http://www.bodybuilding.com/store/be...bodysports.htm
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03-28-2012, 03:38 PM #9
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03-28-2012, 03:40 PM #10
another repost.. just catching up the week so it looks complete.
Date: Sunday, March 25,2012
Sleep: 7-8
Hydration: 41
Mood:
Great day for cycling!
Supplements:
- Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine – extra b & c vits -
glucosamine chondroitin msm -
Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.
Cool shower with vinegar soaked cloths. Yeah smells bad but good for the sunburn. Apparently either my sun block didn't work or it wore off to soon, cause I'm burnt to a crisp.
Cycling: Road
Heart rates: 155-175
Weather: 81 degrees, sunny & 10 mph winds.
Notes: Our ride went from Norman to Ok city and around the boathouse trails. Fairly relaxed paced today but a decently long ride. We obviously need to log the miles for training but with all the structured workouts indoors we really just want to train at our pace today and enjoy the sunshine!
Monday I resume more structured workouts.
BodyForm
http://www.bodybuilding.com/store/be.../bodyform.html
Better Body Sports Products
http://www.bodybuilding.com/store/be...bodysports.htm
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03-28-2012, 03:44 PM #11
yeah... still reposting don't freak out I'm almost done.
Date: Monday, March 26,2012
Sleep: 7-8
Hydration: 41
Mood:
Supplements:
- Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine – extra b & c vits -
glucosamine chondroitin msm -
Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.
Weightlifting: 2 hours Focus today was primarily building strength in my knees
Stretches
A.Hamstring
B.Quads
C.Calf
D.Hips
Bulgarian Split Squats Leg press
1x5 @ 60
1x5 @ 75
1x5 @ 90
1x5 @ 105
*each side
Decline squats
3x5 @ 125-135-145
6x3 @ 155-175-195-215-235-245
Abductor & adductor machines
5x5 @ 130 / 5x5 @ 130
Leg curls
4x5 @ 70-85-100-115
2x3 @ 130
Leg ext,
4x5 @ 70-85-100-115
2x3 @ 130
Something I don't know the name of.. lol..it's a leg press exercise
3x5 @ 115
Stabilization w/ therabands 4x10 on each on each side
A.Knee extension
B. KNee abduction
C. knee flexion
D.Knee abduction
Cable flat bench press
3x10 @ 100
3x5 @ 125
3x5 @ 150
Underhand flyes??
3x10 @ 50
Flyes
3x10 @ 80
Abs, abs, abs..
Hand Bike: 20 mins 3.50 miles / hill profile
Cycling: Road/Track recovery pace w/ some handling drills
Total Time: about 2 hours
Meals: Post gym
whey ~ egg whites ~ berries ~ greek yogurt
Meals: post cycling
Italian sub .. w/ 2 low carb beers
I large loaf of french bread, 6 slices of cheese, 1 onion 2 garlic cloves 1 orange bell pepper sauteed in pesto & pine nuts and IDk a bunch of sandwich meat .. I was hungry.
Meals:
Grilled chicken, baked lays granola bar
Meals:
Whey ~ mangoes ~ lime ~ allwhites ~
BodyForm
http://www.bodybuilding.com/store/be.../bodyform.html
Better Body Sports Products
http://www.bodybuilding.com/store/be...bodysports.htm
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03-28-2012, 03:49 PM #12
Last on ..yeah!! were up to date!!
Date: Tuesday, March 27,2012
Sleep: 6-7
Hydration: 39
Mood:
Blood pressure: 115/75
Resting heart rate: 47
Supplements:
- Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine – extra b & c vits -
glucosamine chondroitin msm -
Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.
*Skipping sunburned areas.
Notes: I actually swapped my day off from Wed. to today because I had to take my son to the doctor, but I had a run to make up so I went and trained at like 4am this.
Sprints: Outdoor track
2x200m @ 90% w/ 3 minute rest periods
2x150m @ 90% w/ 3 minutes rest periods
5x100m @ 90% w/ 3 minutes rest periods
2x200m @ 80% w/ 2 minutes rest periods
* moved indoor for heat training..
Running: Treadmill
60 mins moderate pace
Hand bike:
30 mins level 10 - hill profiles
*not easy to do with sweat dripping everywhere!
Rowing:
30 minutes
Today in confessional.. I frebreezed by underwear and compression gear before going to visit a doctor. People this is why I never want to be a doctor!! Because people do stuff like this!!
I was running late from training and I didn't have time to shower! Don't judge me I couldn't help it!! I had a training session in that stupid sweat box and i had to run in compression gear, which sweats horribly even without being a heated room!
There are some days when truly I should be asking myself why I enjoy this, maybe it's a sign of more serious problem or mental disorder. Maybe I have a problem I don't know about!
LOlz.. febreezin my ass isn't one on my finer moments in life but sometimes a girl gotta do what sh gotta do. Sad part is it ain't even the first time I've done that.
BodyForm
http://www.bodybuilding.com/store/be.../bodyform.html
Better Body Sports Products
http://www.bodybuilding.com/store/be...bodysports.htm
I don't actually have the product yet but as soon as I do it will appear in my sups list and I will post an initial review.
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03-28-2012, 04:22 PM #13
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03-28-2012, 04:28 PM #14
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03-28-2012, 04:33 PM #15
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03-28-2012, 04:37 PM #16
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03-28-2012, 04:50 PM #17
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03-28-2012, 05:57 PM #18
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03-28-2012, 05:59 PM #19
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03-28-2012, 06:01 PM #20
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03-28-2012, 06:39 PM #21
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03-28-2012, 06:40 PM #22
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03-28-2012, 06:49 PM #23
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03-28-2012, 06:59 PM #24
- Join Date: Mar 2006
- Location: Arvada, Colorado, United States
- Age: 60
- Posts: 19,095
- Rep Power: 12767
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03-29-2012, 04:39 AM #25
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03-29-2012, 05:02 AM #26
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03-29-2012, 06:47 AM #27
Grace's Berry Hard lemonade Protein Shake
1 scoop vanilla whey
3/4 Hard lemonade (light) I like Mike's
1/4 cup wild berries
and because some idiot ****s this up every time I don't say so.
ADD ice and drop that **** in a blender. Any idiot with a monkey can do this.
Via Livestrong..
Calories 200
Fat 1
Carbs 12
Protein 27
For the virgin drinkers..
Grace's Berry Limade Protein Shake
1 scoop vanilla whey
1/2 processed egg whites
1/4 wild berries
1 lime (yes you have to squeeze, I'm sure you guys can figure that one out.)
..and because some idiot ****s this up every time I don't say so.
ADD ice and drop that **** in a blender. Takes about 5 minutes for the eggs whites to froth so don't be impatient.
Via LIvestrong..
Calories 218
Fat 1
Carbs 16
Protein 36
I can't wait to try adding cheery limeade to my protein shakes!!
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03-29-2012, 06:51 AM #28
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03-29-2012, 07:24 AM #29
- Join Date: Jun 2005
- Location: North Carolina, United States
- Age: 49
- Posts: 18,015
- Rep Power: 27513
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03-29-2012, 07:42 AM #30
Adventure racing..
The basic races.
The 4 hour sprint - This race distance is considered the entry level for adventure racing. You can expect to be riding for 1.5 hours, trekking for an hour, and kayaking for 30 minutes. Faster teams are able to finish in 2 hours, while new adventure athletes will take the full 4 hours. In general the order of the disciplines is mandated by the race organizer. Basic navigation skills are required
The 6-12 hour adventure race – In general, you will be biking for 3+ hours, trekking for 2+ hours and then kayaking for 1+ hours. Keep in mind that the order of the events is not known until 30 minutes before the race start. Strong navigation skills are critical to the completion of this event.
The 24 hour adventure race - Racers can expect 12+ hours of mountain biking, 6+ hours of trekking and 4+ hours of kayaking. More than physical strength and endurance are required for this type of race; athletes must contend with cold night temperatures, sleep deprivation, equipment failure and manage food intake for nutrition and good digestion. The 24 hour races are also where you start to see more variety in racing such as the need for climbing, running, caving, boating ect.. they don't not all include biking.
Expedition adventure racing – This is a general term to describe multi-day racing. 48 hours, 3 day, 5 day, 10 day, and even up to 3 weeks races are available in this category of racing. Desert crossings, mountain ascents, caving, climbing and whitewater rafting are just some of the activities waiting for expedition athletes.
Basic skills you will need to get started.
1.Navigation. (you don't a nice little gps to guide off coarse) You need to be able to read maps, use a compass and general sense of how to find your way out. I list this as the most important cause no matter how good you are at any of the other things if you get lost nobody will you a win for how fast you accomplished it.
2.Biking. You need to be able ride different terrains. You need to be able to pedal efficient and sometimes you need to be able to ride with gear. Learn how to carry your bike and basic repairs.
3.Trekking. You need to able to hike while carry packs, eating, navigating,ect..
4.Boating skills. Learn how to paddle something bitches.
5.Basic rope skills, like how to put on a harness, tie knots and repelling.
6.Basic self care and injury treatment including illness is important. Cause believe it or not foot care can make or break a team. A blister untreated on one guy can bring the whole team to a crawl.
The higher the level you get the more skills you need and ofcoarse the more advance your skills you to be. Now the great thing is not everyone on your team needs to be expert in all areas, but you do all need general knowledge of them. Because the team must start and finish together if only one guy navigates really well and only one guy excels at bike repair then that's ok. In almost all races the teams must stay with in certain distances of each other, so make sure you don't lose a team member.
A few more things to note. Planning nutrition and hydration is very important skills, practice this training and don't take it lightly. Even slight dehydration can reduce your performance. Learning how to pack your gear is essential skill I didn't list. Remember you have to protect food supply from moisture.
Also when you reach the 24 hour race stage, this where you start to need a support team.
My team works like this.
1.Overall leader/ health care/watch dog (that's me)
2.Navigator/wilderness expert
3.Tactical planning/repair guy
4. Expert at climbing and rope skills/boating/rafting
5 &6.Do not race all the time.. some races require different size teams also he's back up in case someone gets hurt, or can't get off work. They also function as support. Support being their main job.
Now the last support guy I work with regularly works for the cycling team.
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