Mini Burn preparation Step Three – A little Training!

You will not be alone if you are worried about your level of fitness. Many people assume you need to be superhuman in order to take on an Adventure Race. Now for extreme expedition Adventure Racing that you see the likes of Bear Grylls being involved in, the answer is yes, you need an extreme level of fitness and experience.

For Mini Burn, however, we are introducing adventure racing at a concept level. This means that you get to experience what a proper adventure race is like but on a very scaled-down version.

I can confidently say that the vast majority of the population would be capable of completing a Mini Burn providing the will is there.

If I break down the event it may help you plan a little more. The 3km run is completely flat. The average time to complete the run is 21 minutes. That means the speed is 8.57 kilometres/hour which is a slow jog or a mixture of fast walking and slightly faster jogging stints. Of course, some run it much faster but others will walk the whole way. The best practice is to do some gentle brisk walks/jogs increasing the distance to build up to 3km.

To train for the kayaking some upper body strengthening exercises for the back and shoulders is beneficial but remember it’s only a 1km kayak. If you haven’t kayaked previously then it’s worth watching some videos online to get an idea of the technique required.

The cycling is by far the most challenging aspect of the race and you’ll spend between one and two hours on your bike. It goes without saying that the best training is to get out on your bike, preferably for some off-road riding. To build up your strength and fitness then road cycling is also very good and aim to take in some steep hills if possible. There is no need to be concerned about this section because in past feedback survey’s, it’s always voted as the favourite part of the race and if some sections are challenging then you can always walk and push your bike. It’s worth practising this as a family also. Aim to build up to at least an hour non-stop ride in your training.

The final 2km foot orienteering phase required more navigation practice that fitness training. Below is an example map from a past race. Take a look at the map and see if you can answer the following questions.

Which way is North? Can you identify some contour lines? Where is Margam Castle? What does the blue on the map represent? What does the green represent? What is the map scale? What is the distance between 109 & 108?