Final Blog Post

            Having spent multiple class periods researching and understanding the importance of training and preparing a competitor for an obstacle course race, I have created a much stronger understanding of its significance in one’s success. In this class, we first started off by exploring different sources of technology and how we could incorporate those elements within a classroom. With that being said, we then began to explore different ideas to focus our genius hour research on. I specifically decided to look at obstacle course training because I thought it would allow me to also have a closer look at physical fitness and applying certain concepts to my own future classroom.

            The beginning of my research looked a little closer into the options made available to new competitors, the recommended dietary requirements, the importance of physical exercise and training, and overall tips and tricks to remember. A typical training plan for a beginning to intermediate level competitor ranges anywhere from 6 to 8 weeks, which integrates a variety of different workouts targeting different muscle groups. With the vast amount of resources made available online, both free and requiring small fees and payments, it is extremely easy for anyone to get started on a workout routine, as long as they allow enough time for themselves to properly prepare.

            A typical 6 week plan targeted towards women specifically include a workout schedule, a workout “diary”, rest day schedule, and various workout types with images included for each. Aside from this, you also have multiple options when it comes to paying for personal training and preparation services. With different services made available, competitors may sometimes feel that they will not experience the same level of progress and success unless they pay for the services. However, various journals and reports I read online discussed the importance of personal dedication and perseverance as opposed to the amount of personal training sessions paid for.

            In terms of the other half of the full circle that is obstacle course race training, I looked at the importance of diet and nutritional requirements and restrictions that can assist in the success of obstacle course completion. With vegetables, salad, fruits and protein playing the most important role in your diet – it is equally important to decrease the amount of “junk” food consumed daily. Carbs are not the enemy, but rather a crucial part of what contributes to building muscle and overall strength – both necessary for the completion of the obstacle course. It is also important to incorporate healthy fats and meats – chicken, red meat, salmon, tilapia and other sources of protein. Both carbs and protein should also makeup the small meal consumed within 45 minutes after each workout – this will assist in the necessary refuel that your body craves after each physical activity session. Sleep, hydration and vitamin intake are also crucial throughout the entire preparation period!

            Aside from this, I looked a little further into the different obstacle courses targeting different groups. There are courses available for women only, such as “Mudderella”, which focuses on team-building obstacles and activities. There are also much more “challenging” courses, which include marathons and a higher level of obstacles.

            When looking at the completion of an obstacle course, you truly have to understand the journey that one goes through from the moment they commit to the challenge to the moment they finish it. It is crucial for all competitors to begin by understanding the significance of realistic and continuous goal-setting and tracking – which can serve as a personal journal and progress driving force. SMART goals – specific, measurable, achievable, relevant and timely – can be the successful link between the beginning stage and the completion of your plan of action.

            Lastly, I looked at various tips and tricks that can serve as guiding points for the competitor – especially someone new to the world of obstacle course races. Consistency, perseverance and treating every day like race day will bring about great success in a student. And most important of all, hydrate, hydrate, hydrate!

            I think the various concepts I’ve uncovered and further looked into throughout my Genius Hour research will allow for great curriculum and classroom concepts within my future educational setting. I would bring this knowledge into my current PhysEd rotary classes, by discussing the knowledge I uncovered and creating a mini-obstacle course for which students can spend several classes preparing for. I would create different workouts for each class, and spend some time reflecting on how each workout can assist to create a full-body level of preparation for all students.

Blog Post #8

Hi everyone!

This week, I decided to look a little further into the importance of preparing the physical self to the best of one's ability for an obstacle course race. One of the most important elements of physical preparation for obstacle course training is the competitor's grip and forearm strength. Often times, the course requires you to hang from your hands, pulling yourself up and overall walls, or carrying heavy loads. Monkey bars and rope climbs all require grip and forearm strength. With this in mind, you also have to factor in sweaty conditions, as well as muddy or greasy surfaces - making the challenge that much tougher. 

The best way to increase your forearm strength is by doing pull-ups and push-ups. Incorporating multiple reps of these exercises will allow for the strengthening of your grip.

In addition to this, it should be expected that obstacle races are equivalent to running through the mud and sand along with completing 10 to 30 obstacles. That means your pace is going to be slowed down, while your strength will be put to the test. To train for this type of physical challenge, many recommend weight-vest endurance workouts. A weighted vest adds on the muscular resistance challenge, but also helps in increasing your speed and endurance - both elements that will be put to the test during the race. 

Tips to remember!

Furthermore, there are also important tips to keep in mind as a first time racer!  
One of the repeating tips that I came across while researching the topic is the importance of treating training like race day. Easy jogs in the park will not be enough - incorporate exercises that are similar to what you'll be doing on race day. While doing so, it's also important to balance both cardio and strength training - each should have part of your focus. 

And most important of it all - hydrate, hydrate, hydrate! 

Thanks guys!
Tess 

Evaluation Form Post

Blog Post #6

Hi everyone!

This week, I wanted to look a little further into the importance and significance of realistic and continuous progress tracking and goal-setting for obstacle course race competitors. Having read various blog posts and written journals of first hand experiences (such as ones on ocrworlchampionships.com), many shared that the most important strategy for each competitor to have - especially when first getting started in obstacle racing - is to develop belief! It is important for each athlete to remain open to possibility and maintain a sense of optimism towards all steps taken to prepare for the race. Although at first it may feel as though you are trying to convince yourself - if you repeat over and over: "I love burpees!". Eventually, it sinks in and becomes reality. 

Fun Fact: Adventure racing participation doubled in four years: from 1.089 million in 2009, to 2.213 million in 2013! (From the OIA's 2014 Outdoor Recreation Participation Topline Report)

In addition to this, it is important to make S.M.A.R.T. goals - an acronym for Specific, Measurable, Achievable, Relevant and Timely. By doing this, you are setting a detailed plan of action and you've moved well past the "wishing" stage. 

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It is equally important to understand why you are setting your goals. When you understand why you have a powerful WHY, it will make it easy to accept the physical and mentally challenging difficulties you may experience when preparing for the obstacle course race. 

Through researching the topic, I was also able to pick up on the importance of making goal-setting fun! When preparing for an obstacle course, if you are constantly doing activities that you do not enjoy, the odds of you sticking to your goals are gradually decreasing... 

Whatever you do, making resolutions and setting goals is crucial in obstacle course race training! This is the most successful way to make out a plan to achieve them. 

Next week, I would like to spend a bit more time on additional physical requirements and training guidelines suggested for those taking on a new obstacle course race.

Blog Post #5

This week, I looked a little further into the various obstacle courses that are available to athletes, and the various advantages and disadvantages that some of them offer.

The "gateway" race that a lot of people aim to complete when first attempting obstacle races is known as "Warrior Dash". It is a 5k mud run with obstacles that are designed to test an athlete's limits, while also allowing competitors to skip any obstacle without penalty and still receive a finisher's medal. With a total of 10 obstacles, and a cost ranging from $60 to $90, the only downside to skipping an obstacle is the disqualification from receiving any awards.

Another obstacle course that is often described as the "world's toughest race" is known as "Tough Mudder". With a distance of 10-12 miles, and a cost ranging from $90 to $200, competitors often compete in teams and experience quite a few obstacles. "Spartan Race", another obstacle course, varies in distance - ranging from 1 mile to a full marathon - and is inspired by Navy Seal Training. Participants are challenged by not receiving a course map before the race, and the events are timed, so if you fail to compete an obstacle, you must complete between 10 and 30 burpees before moving on.

Aside from the ones mentioned above, there are also a few obstacle course races targeted towards women specifically. One of the main ones being "Mudderella", the race is between 5-7 miles long and designed by women, intended to be muddy but not competitive - focusing on inspiring teamwork instead!

Having researched the various obstacle course races targeted at different markets and groups, I want to spend next week focusing in a little more on realistic goal-setting and progress tracking for competitors.

Until next week!
Tess

Blog Post #4

This week, I looked a little further into dietary restrictions and requirements of someone who is looking to successfully tackle and complete an obstacle course. One of the main suggestions made from various trainers online is to start early! Three months before the event usually allows for plenty of preparation time in terms of diet. But training diets don't have to consist solely of powdery shakes and pre-packaged bars. Many dieticians suggest that cutting out bad foods is a challenge that requires a healthy mindset - think of it as adding healthy food to your diet, instead of subtracting bad food. Start by eating vegetables, salad, fruits and protein every day.

With all of this being said, it's also important to balance all elements of your diet. 50 to 60% of your total daily food intake should be from carbohydrates, focusing on complex carbs such as quinoa and oatmeal, along with brown rice and whole-grain breads. Furthermore, protein should also consist of 20 to 30% of your diet, ideally from sources such as chicken and fish.  Finally, making healthy fats about 20% of your daily diet is an important element. Healthy fat sources include almonds, pistachios and coconut, along with avocado and salmon.

It is also important to refuel your body after every workout. Within 45 minutes of running or having your strength training workout, it is important to have a small meal that includes both carbs and protein.

However, one month before the race it is important to increase your carb intake and get your vitamins1 Sleep and hydration are also very important, in order to avoid feeling worn down. Aside from all of this, participants can also do a race-day rehearsal by choosing a weekend workout to experiment with the day and what it will be like.


Next week, I'd like to look into different obstacle course races for different target groups. I would also like to further explore realistic and successful progress-tracking and goal-setting for an obstacle course race participant.

Blog Post #3

Hi everyone!

This week, I looked a little further into the kind of preparation that is required from participants in order to succeed in an obstacle course race, along with collecting any interesting facts I came across while doing so. A typical training plan ranges anywhere from 6-8 weeks for a beginner level competitor, including integrated workouts. In 2013 alone, over 2 million people competed in an obstacle course - a number that only continues to increase annually. 

Each free of charge workout found online includes guidelines, such as highlighting the importance of warming up before every workout, and understanding the importance of being comfortable in mud and dirt. A typical 6 week workout plan on Women's Running website a workout schedule/calendar, listing resting days, interval running, obstacle running, park bench routines, along with beach & playground workouts. Weeks 1-3 consist of 30 minute workouts, which include running, pull-ups, burpees, mountain climbing and swimming. Weeks 4-6 integrate long distance running, squats, planking, monkey bar workouts and longer periods of strength training. 

Aside from this, there are also paid services for those willing to spend the extra cash to prepare for the obstacle course. The "Obstacle Course Training Academy" in Ottawa (www.obstacletraining.ca), charges anywhere from $25 for a single drop-in class, to $340 for a 20-class pack. 1 on 1 personal training is also available, at $400 for 20 sessions. 

When looking at trying to understand why the idea of completing obstacle courses has really taken off in the last few years, I found that it was most important to understand the concept behind it. It is intended to provide an exciting experience for fitness enthusiasts especially. These events also provide a sense of accomplishment for having completed such a tough physical challenge, especially for those that love a new competitive and want to release their inner 10-year-olds! On top of all this, obstacle-course races also create a social atmosphere that includes parties and band concerts after the event. 

Before and during the next Genius Hour research period, I want to look a little further into dietary requirements and restrictions that increase one's likelihood of successfully completing an obstacle course. I also want to look at different obstacle course races that are targeted towards different groups, along with any additional interesting facts. 

One of the main questions that still remain for me is understanding how to set challenging yet achievable goals for someone who is just starting to train. I will continue to research this further next week. 

Thanks for reading!
Tess

From: Women's Running, 6-Week Obstacle Race Training Plan