FITNESS Training for Gaelforce

Gaelforce – training to the start line


Personal Trainer
Paul O'Brien

With roughly two months to the main event, those participating in this year’s Gaelforce event are beginning to notice it creeping ever closer on their horizon. 
First-time participants will no doubt be wondering if they are training effectively. What follows are some tips on tweaking your training to allow you to get the most from the event and really enjoy the day. I’m also giving a few pointers on mistakes to avoid over the next couple of months.
Training tips
If your training to date has been mainly on the roads, now is the time to get some multi-terrain training in. A lot of the event takes place off-road and this presents very specific challenges for your body. It’s wise to attune your muscles to the stresses of multi-terrain running as this will help you conserve energy and feel more comfortable on the various surfaces come race day.
Use beach runs, trail runs or even part of the course itself if you live nearby. A great tip for multi-terrain running is to roll a tennis ball around the soles of your feet to warm their muscles and to increase your feet’s sensitivity to multiple terrains.
Secondly, find a hill of between 500m and 1k in length with a gradual and challenging gradient. Once or twice weekly for the next six weeks, run hill repeats. Jog or run up the hill, recovering as you walk back down. Start with three to four repeats and build from there. This training is invaluable in promoting oxygen efficiency in your leg muscles. You’ll need this on the day.
Thirdly, if you’re not covering the race distances in your training runs, don’t panic. If you’re completing the training given above and covering about four-fifths of the running distances in training, you’re covered.
As for bike training, follow the above tips on hill training (finding a longer and more gradual hill or a generally hilly course) and on covering the race distance. Supplement your run and bike training with some lower-body resistance training to increase muscular endurance in your quadriceps, hamstrings and calf muscles. Use weighted or bodyweight squats and lunges, calf raises or any gym-based exercise that works the lower kinetic chain. Ask an instructor at your local gym for advice.

Common mistakes
Overtraining is a common error, particularly amongst novice participants. Look for the signs of this in your training – persistent lethargy, no energy for training sessions, disturbed sleep patterns, acute muscle soreness. If you suffer any of these symptoms, don’t make the common mistake of trying to push through. Give yourself a day or two off or use some cross-training – stationary bike or swimming for example. Training through any of the above symptoms will greatly increase your risk of injury and scupper your months of training.
Similarly, avoid under-training. Gaelforce is a tough multi-discipline endurance event. However, it’s also a fantastic experience, a superb introduction to adventure racing and a great day out. A good training base will allow you to finish the event comfortably and enjoy the whole experience. Good luck!

Paul O’Brien is a certified personal trainer with the American Council on Exercise and a qualified life coach. He runs his own business in Westport and is the creator of Bootcamp West, an exciting and challenging exercise programme in Westport. For details of upcoming classes, visit www.bootcampwest.com or e-mail paul@bootcampwest.com or telephone 086 1674515.