How can you prepare better for a Spartan Race or other OCR event? These challenges require specific preparation if you’re going to get the most from it and perform at your best! TrueSapien’s very own Spartan Race Guru and recent Spartan Elite Sprint podium finisher Ben Comery gives some secrets to his success.
General Preparation – Hills, Carries and Burpees!
For me preparation starts weeks before the Race. Spartan is know for a few things. Hills, Carries and Burpees.
Let’s start with hills. Make these your friends, go out and find as many hills as you can. I try and make all my Easy Pace runs have over 100m of elevation gain and my long runs are always hilly.
Carries will try and kill you. They are diverse and plentiful in a Spartan race. Tyres, logs, sandbags, stones and buckets. You can’t just lift weights in a gym and expect to succeed. Lifting a weight is very different to moving through rough terrain with a weight. As with everything, practice makes perfect so grab something heavy and go for a walk, you’ll thank me on race day.
Burpees are an Integral part of Spartan. If you fail an obstacle you will be rewarded with 30 burpees. The good news is you can train these at home and they will help with a lot of obstacles on the day. They train your whole body and help with getting over the walls that are littered around the course. A great work out to try is Death By Burpees, Start a timer and complete 1 burpee per minute until you cannot complete the number of burpees within the minute i.e 1st minute 1 burpee, 2nd minute 2 burpees, 10th minute 10 burpees etc.
Two Weeks Out
I usually perform a race or time trial of a similar distance just to get a feel for fitness. Spartan Sprint use a 5km race, for a Super use a 10km. For the Beast I would move it out to 4 weeks out at Half Marathon distance. From this point I start dropping weekly mileage by 20%, keep the intensity high but just shorter.
Drop mileage to 50%. Now is the time to rest, any training from this point will have little affect come race day. Use the time to practice your race pace and to really get a feel for how fast you want to go. I up my carbohydrates from this point aswell. 10g per lean kg of body mass is recommended but after a few days my hunger starts to disappear so I just make sure every meal has large amounts of carbohydrates in it. Hydrate. 1g of Carbohydrates can hold 4g of water! If you increase carbs but not water you will become dehydrated quickly and a 2% loss in hydration causes a 40% loss in performance.
Wake up early and eat. I usually eat a bowl of porridge and drink 500ml of water 3 hours before the Race. After this I usually sip electrolytes just to keep myself topped up. 10minutes before the Race I take caffeine (180MG of encapsulated caffeine) if you get anxiety before a race you should avoid this as caffeine increases nerves but if you can tolerate it caffeine is a great supplement.
Lastly have fun! I mean that’s why we do it, isn’t it?