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
Monday, February 22, 2016
Tuesday, February 2, 2016
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.
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.
Tuesday, January 26, 2016
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
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
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| From: Women's Running, 6-Week Obstacle Race Training Plan |
Tuesday, January 19, 2016
Blog Post #2
This week, we were able to create an introductory PowToon presentation on our selected Genius Hour topic. We also watched a TEDTalk video on childrens' ability to learn anything that they are engaged and actively involved in. We also successfully embedded a Google Slides presentation that we created into our blog. Aside from all of this, we were introduced to "Plickers" - a fun and engaging way to poll student answers to certain questions.
One of the main things I learned about my topic today is that there are teams of people available that train new clients on obstacle course preparation. These teams are made up of past obstacle course winners, personal trainers and dietitians - making a business out of their experiences and creating a client group built upon new clients to the obstacle course business.
One of the challenges I found while researching my topic more extensively this week was the overload of training plans that are specifically made for men OR women, and almost none that are simply based on the racers' beginning level.
From this week, one of the questions I have is just how important diet is when training for an obstacle course race.
The next step I plan on taking include researching the various resources that are available for new trainees, especially for those that do not wish to spend any additional money on training vs. those that do. In addition, I want to further research what else in necessary or recommended in order to succeed in an obstacle course race - aside from the physical and dietary requirements. I want to also understand the importance that different forms of physical exercise and training can play in the grand scheme of things (i.e.: cardio vs. weight training, etc.).
Tuesday, January 12, 2016
Hi everyone! Welcome to my blog.
I will be doing my Genius Hour research & presentation on how to successfully train for an obstacle course race - something like Tough Mudder.
My goals for this project consist of research how to get motivated and committed for the race, how to be part of a successful team, and how to physically train in order to get through the course.
I will measure my progress by tracking my research through a checklist.
Copyright - What I've learned so far
Original work, whether online or printed, is always protected by copyright laws in North American countries. In order to re-use the information, all other users must obtain permission and cite the information referenced at all times. However, there are permissions and guidelines set up in order to allow students, researchers and teachers to use copyright information in different environments.
In addition to this, it's important to understand that copyright laws do not prohibit copying - this is allowed through the "fair use" regulations. Fair use allows for some form of replication, as long as it is regulated.
It is important for our students to understand the guidelines of copyright laws, but also the importance of what these laws and regulations are teaching - that each individual's work is their own reflection and opinion, something that is protected under these laws.
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| Armario, C. (2013, April 15).Huffington Post (Online Image). Retrieved from http://www.huffingtonpost.com/2013/04/15/english-learning-student-_n_3084141.html |
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| Raudenbush, D. Digital Vision (Online Image). Retrieved from http://everydaylife.globalpost.com/effects-cooperative-learning-student-learning-assessment-4239.html |
Tuesday, January 5, 2016
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