Adventure Race Guide - X3 Sports

The Official

Adventure Race Guide

Brought to you by

TM

Table of Contents Why are you here?

3

Which race is for you?

4

What to wear and pack?

10

Frequently asked questions

12

Training & obstacle tips

13

• Endurance • Balance & Agility • Core Strength • Upper Body • Mental

3

WHY ARE YOU HERE? You’re a 36-year-old mother of two who was wrangled by her co-workers to join their mud race team and you’re asking yourself that exact question, “WHY AM I HERE?!” Or, maybe you’re a 24-year-old in solid shape looking to tackle your 3rd adventure race but wanting to kick it up a notch.

No matter your current physical endurance, past experience or obstacle race knowledge, our X3 Sports Adventure Race guide will help build your confidence, coach you on how to train, and prepare you for race day, setting you up for success before your next, or maybe even first, race.

4

WHICH RACE IS FOR YOU? Whether you’re ready to jump into an adventure race with two feet or you have a little voice in the back of your head still saying, “this shit sounds crazy!,” let us help you decide which race is for you. With different course lengths and degrees of difficulty, picking the right race is the first step to having an awesome adventure race experience. The following races are among the most popular options whether you’re looking for beginner friendly or to push it to the next level.

5

WHICH RACE IS FOR YOU? At a Glance RACE NAME

RACE DISTANCE

NUMBER OF OBSTACLES

COST

FITNESS RATING (OUT OF 10)

5K (3.1 Miles)

15 - 25+ Miles

10 - 12 Miles

5 - 7 Miles

10+

15 - 25+

25+

25

$65 - $100

$45 - $100

$90 - $200

$59 - $89

4 -8

8

6-7

4

(Depending on race)

These four races differ in many ways, including distance, obstacles and more. However, quick stats alone don’t tell a full story about what makes each of these events unique. If all you care about is running a bit and occasionally jumping over a wall or two, then go outside and find a park. But if you want a ridiculously awesome rush, keep reading.

6

WHICH RACE IS FOR YOU? Race Summaries

Touting ropes, walls and water, The Warrior Dash is a fun & challenging course for those looking to dip their feet into the world of obstacle races. The race combines varying heights of wall obstacles, mud mounds, cargo rope climbs and water obstacles of all kinds, all with the intent to challenge the every day person while allowing participants of all ages to have fun. You don’t simply run through the Warrior Dash, you conquer it. If you are a first timer or someone skeptical if these crazy races are for you, then the Warrior Dash is a great introduction. No, it’s not the Color Run or a stroll through the park; however, it will test you just enough so when your muscles begin to recoup a week later, you’ll be craving your next race.

7


With three different Spartan Race options, there’s sure to be a perfect option for just about anybody. Whether you’ve gathered a group of friends to compete together or you’re conquering the course on your own, the Spartan races will stretch you to the limits.

Like many of the other obstacle races, a Spartan Race consists of fire, water, mud and plenty of cargo nets. Be warned. While some courses allow you to skip obstacles if you’re too tired or think you can’t tackle them, skipping a Spartan obstacle may land you with a punishment of 30 burpees or more, and no, you can’t skip those too. • The 3+ miles Spartan Sprint course is perfect for everyone from beginners to seasoned athletes. Featuring 15+ obstacles, this race is also great for groups. • The middle child of the Spartan family, Spartan Super features 8+ miles of more than 20 obstacles, testing your physical and mental toughness throughout. Have a couple races under your belt and think it’s time to step up to the next challenge? Grab your running shoes and sign yourself up for the Spartan Super! • Are you a beast? No seriously, we need to know. Because the toughest of the Spartan races (Spartan Beast) showcases a grueling 12+ mile course, littered with more than 25 obstacles sure to strip you of your excuses and pride along the way.

8


When imagining what a Tough Mudder is like, think about an American Ninja Warrior course that’s (slightly) toned down. There’s fire. There’s water. There’s electric currents. And oh yeah, there’s a shit ton of mud. The Tough Mudder course is not a race created for beginners or those looking for a dirty stroll through the park. If you’re the friend who tends to suggest things that might end with a trip to the

ER, do yourself a favor and google “Tough Mudder Reviews”. You know this race is for you when the first article begins with “Is the Tough Mudder Too Dangerous?” Prepare yourself; this race will test your endurance, strength and mental toughness, from start to finish. However, for those physically fit for the challenge, it will also leave you with the ultimate thrill when you finish.

9


Does the distance of the Tough Mudder intimidate you? Wish the Warrior Dash obstacles were bigger and more challenging? Well, if Tough Mudder and Warrior Dash had a child, it would be the Savage Race. Similar to Goldilocks and the Three Bears, this race is not too long and not too short. For many, it’s just right. Obstacles range from “Big Ass Cargo Nets”, a “Shriveled Richard” and even the “Nut Smasher”. Racers beware, this race is no joke. Yeah, you’ll probably walk away from this race with a gnarly scar or two, but you’ll also be a badass.

10

WHAT TO WEAR First and foremost, don’t wear anything that you wouldn’t mind leaving behind at the bottom of a mud pit. When you’re flying down a 40-foot slide and into a dark abyss of mud, smart watches and $300 sunglasses tend to have a mind of their own. As for your clothes, comfortable, synthetic or natural fabrics are recommended. Compression shorts will do wonders for holding everything together and keeping you as “dry” as possible. DO NOT wear cotton materials, as they tend to soak up the water and mud throughout your race, weighing you down. Lightweight, stretchy & quickdrying fabrics can breathe, wick away sweat, and make you more aerodynamic as you show the rest of the racers how things are done. Typical running shoes are recommended; cleats are not. You’re not playing center field for the Atlanta Braves, so leave your little league cleats in the closet and lace up your most comfortable running shoes.

As for your socks, DO NOT wear knee high socks. Unless you’re into running with what feels like ankle weights, leave the knee-highs at home and bring a pair of ankle length running socks. No, not the “no-show” socks, but the version that rises just above the top of your running shoes. And, like previously stated, leave the cotton socks on the shelf and buy a pair of compression or athletic socks. Cotton + Water = Blisters. Gloves are a topic of debate for many race veterans. Some swear by them and others would argue you should go gloveless, allowing you to dry faster from obstacle to obstacle. Lastly, plenty of races welcome wacky and creative outfits. From superheroes and ballerinas to army fatigue, if you’re running with a group of friends, have fun! Pick a theme and go crazy. Who says that Halloween is the only time you can look like a fool?!

11

WHAT TO PACK Don’t get caught looking like a rookie. Pack the right gear and all you’ll have to focus on is how to crush the course.

Your race bib and pins Yeah, we thought this was a given as well. However, everyone knows “that guy” who shows up at the concert and left the tickets at home. Towel(s) When you cross the finish line, have an ice cold beer (or three) and you’re finally ready to call it a day, that dried mud all over you won’t feel like a day at the spa. Do yourself a favor and bring a stack of your mom’s old towels and wipe yourself down. A towel can also become an impromptu changing room with the help of a few good friends.

Change of Clothes Unless you have a badass jeep with no doors to ride home, bring a clean change of clothes. The mud was fun, but digging it out of your seats won’t be as exhilirating • • • • •

Shirt Pants/Shorts Underwear Socks Shoes

Garbage Bag (For your dirty clothes) Money Cash is best. Some races will accept credit cards and there are usually ATMs on site, but no guarantees. ID: You’ll need your ID to enter the race and pick up your race packet. And you’ll definitely need it for the well deserved beer afterwards.

12

FAQ’s CAN I REALLY FINISH ONE OF THESE CRAZY ASS THINGS? Each of these races is designed to test your physical but, most importantly, mental ability. Yes, pre-race training is needed, but being a Greek God isn’t a requirement.

WILL I BE ABLE TO WASH OFF? Some races offer large bodies of water to jump in, swish around and de-mud. Others may offer a shower for a slight up-charge. Bring along an extra Andrew Jackson and your favorite Axe bodywash to get all squeaky clean.

WHAT DO I WEAR? If you really asked this, turn back a few pages... we already hit that.

CAN I RUN WITH A GROUP? Almost all races allow participants to run with a group. However, the more challenging the course, the more difficult it will be to keep your group together. So yes, guilt trip your friends into signing up. But don’t be surprised if you lose a few throughout the course.

SHOULD I DUCT TAPE MY SHOES/SOCKS? Duct taping is a conversation point among veterans. Although some swear by the silver stuff, we don’t recommend it for everyone. Taping is an art, and you’re probably no Picasso. Many wrap too tight and don’t realize it until mid-race, then spend 20 minutes trying to rip the shit off. Instead, double knot your laces and tuck them into your shoes. DONATE WHAT? At the finish line, many events will have a donation pile where racers can throw off their shoes to be donated for the less fortunate. Before you hit that point, know what you’re going to do. Are your mud-soaked Asics going home or finding their way to someone without soles? HOW MUDDY WILL I ACTUALLY GET? Did you really ask this? If so, plant some flowers or super size a #1 meal because this type of activity is too much for you. Yes, you’re going to get muddy! How muddy? Pretty damn muddy.

WHICH WAVE DO I SIGN UP FOR? Many races have “heats” or “waves” which are different start times throughout the day. Many competitive runners opt for early when the course is at its best.

WHAT HAPPENS IF I CAN’T COMPLETE AN OBSTACLE? Many races allow runners to go around obstacles after failed attempts. However, some events penalize the runner, forcing them to do an additional exercise. A skipped obstacle in a Spartan race can land participants a penalty of up to 30 burpees. CAN I PARTICIPATE IF I HAVE A DISABILITY? For any specific questions regarding participants with disabilities, please contact your race directly.

13

Training & Obstacle Tips

“When you’re doing a mud run, you don’t get to rest; when you feel exhausted and think you are about to break, you have to find that energy to help you cross the finish line. Fast Track teaches your body to keep going. Just when you think you get a break, the instructor will make you do sprints or run 4 laps outside. It is non-stop training.” Silvia Garcia

14

Training & Obstacle Tips Endurance Cargo nets, 8-foot walls, and mud-littered courses will push your body to the limit. Your endurance level can either make or break you, and you don’t want to be “that” guy sitting on the side of the race, head between his knees, proving to everyone what he ate for dinner the night before. Endurance Obstacles The Entire Damn Course At no point during an obstacle race will you think, “Man, having built up my endurance isn’t really doing too much for me here.” It doesn’t matter the obstacle or distance, mud or water, you’re going to get your ass kicked. Mud Running Typically at sporting events, when it starts raining, they stop playing. These crazy ass people intentionally add water. And why? Because they can. Swimming Many courses have bodies of water, large, small, and even filled with ice. As you make your way through the race, crossing these obstacles can become more than simply walking through a kiddy pool.

Endurance Training Tips & Tricks Reduce rest time between sets to push your body and build endurance. Many rest for as long as 90 seconds between sets. Instead, move from station to station, only stopping as absolutely necessary. Choose compound exercises over isolated lifts. Nearly every obstacle will require you to use different muscle sets. Training with the intent of engaging multiple muscle sets at a time will initiate muscle memory. At X3 Sports, our trainers tailor sessions to you. Our Fast Track class teaches resistance training on runs using sled work and bungee cords, mimicking mid-race effects in a safe environment. Race Day Advice It’s easy to over-do it early in the race, leaving you to struggle to complete the rest of the course. Keep a steady pace to maintain energy until you cross the finish line. The majority of your time will be spent running. To maximize endurance, check your form and run with correct posture. Like a car, you won’t run long with a broken part.

15

Training & Obstacle Tips Balance & Agility Typically, when someone is preparing for a race, balance and agility are not points of emphasis. However, these races don’t look like your high school track, and when you’re tip-toeing a 2x4 over an enormous pit of ice water, you’ll need to channel you’re inner gymnast and pray that you’ll wow the judges. Balance & Agility Obstacles: Tough Mudder’s “Island Hopping” This obstacle pits a river between you and the other side of the course. To cross, you must jump from raft to raft, trying your hardest to balance yourself with each leap. Warrior Dash’s “Goliath” It’s you, a platform and 20 feet of 2x4 between you and the other side of this obstacle. Just put one foot in front of the other and pray that you don’t have a miss-step, sending you to the muddy water 10 feet below. Spartan Race’s “Stump Balance” Imagine a small forest of trees, all roughly 2-3 feet apart. Now, what if one were to cut down each tree, leaving only 16 inches of the stump. You must leap from stump to stump, leaving little room between you and a nasty shin gash. Savage Race’s “Nut Smasher” Because some think that the width of a 2x4 is just too generous, this obstacle asks you to cross a river of water, balancing yourself on a thin board of wood. Channeling every ounce of balancing ability, you can imagine why this obstacle got its name.

Balance Training … Whatcha Got? Practice one-leg exercises. All you’ll need is an un-stable surface like a pillow. Stand on the surface, slowly lifting one leg, bend your knee, and hold for 10 seconds. As leg strength builds, increase the time spent holding each position and add weights. At X3 Sports, we use tall ladder drills to teach proper footwork and prepare you for anything these races will throw at you. Race Day Advice Don’t fall into the trap of looking ahead as you’ll likely take a misstep, ending up on your ass. Take your time and focus on what’s in front of you. When walking across a balance beam obstacle: • Step one foot after another, with your back heel touching the tips of your toes. • Extend your arms straight out to the side, similar to the wings of a plane. • Keep your lower half tight, flexing your muscles and decreasing the frequency of shakiness.

“I take Fast Track with the group of friends I’ll be running with. Training together and creating a bond is essential to helping each other during the race.” Dan Smith

16

Training & Obstacle Tips Core Strength Yeah, you’ve probably heard of “core strength,” but many think it simply means you have a killer 6-pack. Now, yes, abs are a large part of your core, but there’s a lot more too. The stronger the core, the more likely you’ll be to whip that race’s ass. Core Strength Obstacles: Tough Mudder’s “Hangin’ Tough” Boasting the lowest completion percentage of all Tough Mudder obstacles, these rings are one tough cookie. Making like a monkey, you’ll swing from ring to ring across the mud-river. Warrior Dash’s “Pipeline” Entering a cylinder shaped cargo netting on your back and head first, you’ll maneuver backwards through 20 feet of netting using every ounce of core strength you can muster. Savage Race’s “Mud N’ Guts” With barbed wire 12 – 18 inches above the mud-soaked ground, you’ll channel your inner military movie and army crawl the length of the field, making sure not to clip your head or back on the sharp prongs above. Spartan Race’s “Tyrolean Traverse” Most obstacles over water allow the racer to stay dry if completed. Not the Tyrolean Traverse. You must hang on like a sloth to a simple rope draped across a body of water and make your way to the other side. Once there, you’ll ring the bell and down you’ll go into the water.

“X3 helped me realize no obstacle or goal is too big and obstacles at a mud run or in life are simply challenges to become better.” Kim Blair Get Your Core Ready Googling “core workout” can either give you great ideas or a big ole headache as you filter though the endless options. If you’re in the latter camp, keep it simple by creating a routine, mixing and matching workouts like crunches, mason twists, and planks so as to not do the same exercises each time. This will help to mix things up while preparing your body with full core body prep. In addition to your at home training, X3 Sports’ Fast Track training is a unique mixture of cardio & resistance training, designed to improve your overall body & core strength. Race Day Advice Throughout your adventure race, your core strength will be closely tied to your overall level of endurance. Your core is like the glue that holds you together. Therefore, once your core goes, so does the rest of your strength. Be patient and don’t over-exert yourself too soon. Take your time and don’t rush. This is especially important when maneuvering across a rope (Tyrolean Traverse) or swinging from ring to ring (Hangin’ Tough). Rushing only leads to mistakes and will cause you to expend more energy.

17

Training & Obstacle Tips Upper-Body Strength When surveying many adventure courses, your upper body strength will almost always be key to success. Unless you’re a circus cat and plan to leap your way over the 8-foot walls, building your upper body strength is not just suggested but mandatory. Upper-Body Strength Obstacles: Tough Mudder’s “Funky Monkey” Monkey bars were fun when we were 12 and on the school playground. But, when the bars are at an incline and thoroughly greased up with plenty of mud, your hands will be looking for help and your arms will be burning for days. Savage Race’s “Colossus” Are you stubborn as hell and want to finish without help from anyone else? Perfect, we can’t wait to watch you fail. Savage Race’s Colossus is the tallest obstacle in racing and demands you get help from racers around you. Warrior Dash’s “Great Warrior Wall” It’s an 8-foot wall, a rope and a whole bunch of failed attempts. Bring back the bad PE memories from grade school and ice your knees; you’re gonna need it.

Spartan Race’s “Dip Walk” Yeah, you guessed it. This obstacle is 25 feet of straight upper-body hell! Make your way down the piping as your arms scream for help.

Find a Bar & Get to Work Upper body training for your next race can be summarized by grabbing a bar and getting started. Dips, pulls ups and pushups are just the tip of the iceberg when you begin your training. As many of your obstacles will involve a wall of some sort, becoming a pull-up master will make your race day a whole lot easier. Race Day Advice When faced with monkey bars, swing your legs and feet to propel forward and to the next arm of the ladder. Keep your arms at a 90-degree angle, putting less stress on your joints and prolonging your energy.

18

Training & Obstacle Tips Mental Strength We cannot over-emphasize the importance of mental strength when preparing for your race. If this is your first, train with a friend who has a few races under their belt. Don’t have friends who’ve run an adventure race? Make one at X3 Sports, and we guarantee you won’t regret it! Mental Strength Obstacles: That Wall That’s Too Tall What do you mean by “that wall that’s too tall”? At a point in your race, you’ll stand face-to-face with your next wall obstacle, and the only thought running through your head will be, “a 12 foot wall, without a rope. WTH?!” The Annoying Side Cramp You’ve conquered your first obstacles and then it hits you… a cramp. There’s no rest stop to pull up to, no bench to take a breather on; it’s just you and the radiating pain. You can give in OR keep moving. What will you do? Those Four Dreaded Words Everyone thinks it, but every racer will tell you never to say them... “I can’t do it!” Four words that separate winners and losers. It’s those words that define crossing the finish line or crawling home.

“PT forces me out of my comfort zone, which helps me overcome any crazy obstacle.” John Sutton

Train Your Brain Do your research and know what you’re getting into. Sure, you can’t scope out the course a month prior but research previous races. Look at the obstacles your race typically prepares. Understanding what you’re about to tackle is the first step to preparing mentally. Push yourself during your training sessions. It’s easy to go until you feel tired or weak and then grab a bench. But, when you’re mid-race and exhausted, there’s nowhere to go but forward. Learn the difference between how far you mentally feel you can go and how far you can stretch yourself physically. Race Day Advice Stay focused on what’s next. Understand you can’t leap over the next three obstacles without first tackling the one in front of you. Take each challenge one step at a time and keep moving. Run with a group. When race day comes and you feel like you need to take a knee, you’ll be glad you have someone by your side to motivate you to keep going. Understand what you control and what you don’t. Many racers are frustrated over course conditions, other racers or the weather. On race day, there is no room to worry about things out of your control.

TM

www.x3sports.com LOCATIONS INMAN PARK ATLANTA 240 N. Highland Ave Suite B2 Atlanta, GA 30307 678-903-0100 Ext 2 MARIETTA 2343 Windy Hill Road Marietta, GA 30067 678-903-0100 Ext 1 WEST MIDTOWN ATLANTA 1092 Huff Road NW Atlanta, GA 30318 678-903-0100 Ext 3