Anaconda Mini Training Program With Deanna Blegg

In the words of Deanna Blegg:

“So here I sit deciding how to write a training program for an Anaconda Mini. It sounds like it

should be easy coming from a Personal Trainer who has been in the sport of Adventure racing for 6

years. Well, for me it’s not so easy. I have never followed a training program and personally have a

very relaxed attitude to my training. On saying that, I am not meaning I am lazy, and don’t put in

the miles…far from it. What I am trying to say is that being a mother of two children, working part

time, and fitting in family and general life stuff I find it almost impossible to stick to any rigid format

of a programme.

Not only that I am a big believer of doing what I do because I love it. If it became too rigid and

structured and difficult to follow I’d feel like a failure and therefore be less inclined to do it.

So, on saying all that, I realise that other people’s lives are busy, and how can I write something

that will work for everybody. Almost impossible I say.

Answer is - The Relaxed Training Programme for the Anaconda Mini.

I will share with you a rough guide to what I believe will help you achieve your goals.

Deanna Blegg, it must be said, is one of the most inspirational athletes

in Australia, let alone in the Anaconda Adventure Racing field.

Diagnosed with HIV in 1996, aged 24, she was given five years to live.

With great spirit and fortitude, Deanna fought back, determined to live

a full and active life. Today, a healthy mother of two, she is one of the

fittest women in the nation and unarguably the nation’s best ever

female adventure athlete, titles backed ably by podium results in elite

level adventure racing at home and abroad, including achieving a long

held ambition of winning the Anaconda National Series crown last

year, a title she will be back to defend in 2012.

Firstly this info is for someone of moderate fitness, i.e.; already does a little bit of running, gym,

bike riding etc. who is aiming to do the Anaconda Mini as an individual. The truth is that this

program also provides a training framework if you want to do the full Anaconda Adventure race as

an individual as well, just scale the times / distances up a bit longer.

Ideally do two sessions a week of each discipline. It doesn’t sound much however it will be enough,

especially if you have a busy schedule. If you have more hours up your sleeve certainly you can

certainly do more, but at the same time if you have a busy week at work and you miss a session or

two don’t worry – you can only do what you can do.

Just as importantly, and which sooo many people overlook, rest days are important to recovery and

prevention of injury. Respect Rest Days, when it comes to training, more is not always better.

A lot of people, when they start a sport, just go out and do it but forget that every sport has a

special skill set. I feel it is important to get taught the right way from the start. Practice does not

make perfect – it makes permanent so if you can do it the right way from the outset it sets you up

for the future. So if you are serious about giving it a go then consider getting a coach, or at least a

few technique tips from people you respect.

RACE TIPS FROM THE BEST

Swimming

If you are new to swimming get a couple of coached swim sessions, or join a swim group. Most

swim centres have a group of swimmers that meet a couple of times a week that you could join. If

you’ve never been taught properly it is invaluable to get it right from the start. The second thing is

to do some training in the ocean / inlet (and not just in the pool) because it can be quite different if

you are not used to it and you want to get used to it before race day.

Paddling

Paddling is often a new sport for most people who venture into adventure racing. It can often be

the most confronting as the weather can bring with it all sorts of water from flat and calm, to out of

control winds that ‘Wild’ up the water.

Once again I cannot stress how important it is to first seek some paddling advice from an expert

before you head out on your own. In Melbourne there are some paddling groups that have various

level sessions available like Peak Adventure www.peakadventure.com.au operates out of

Sandridge Club house. There are other paddle session and groups in other capital / regional cities

so check the Rapid Ascent website as they have a list of groups or ask around various Surf Life

Saving Clubs, Paddling Clubs and other groups I’m sure you’ll soon fine one you can join.

Trail Running

Running is probably the easiest leg as more often than not you can just grab a pair of runners and

running gear and head out the door. (Get fitted for a good pair of runners that suit your running

style first. This can prevent injury). There is nothing like joining up with friends and/or other

runners to build your running motivation so look for a group and start tapping out a few kms. Start

by building the miles up in your legs on footpaths and gravel tracks and then get onto some trails in

the bush so you can match your training to the race conditions on the day.

Mountain Biking

Mountain Biking is so much fun, yet can be a bit daunting to those who have not spent much time

on a bike. It is a good idea to get yourself a good quality bike. Kmart, Aldi, Big W do not sell the

bikes you will need. They will be unresponsive, break quickly and not deliver the best experience.

You don’t have to spend thousands either, just get good advice from a reputable bike shop. Explain

what you would like from your bike and what you intend to do with it. They will guide you to

something most suitable for your needs.

First start out on gravel bike tracks until you get the feel of it. From there try 4WD trails or get out

to a mountain bike park to ride some single track where trails are categorised from beginner

through to advanced and you can build your skills (as well as your fitness) accordingly. Ask your

local bike shop if you don’t know where to ride as there are more and more trails opening up all

over the country.

Once again I’d recommend you get a few lessons in. Jessica Douglas is a world class athlete /

instructor and her www.MTBskills.com.au guides run some great courses to give you confidence.

THIS

COULD

BE YOU

IN 2012!

ANACONDA MINI

10 WEEK TRAINING PROGRAMME

A SAMPLE WEEK –

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

REST Swim

Session 1 Paddle Session 1

Swim Session

2

Bike

Session1 Paddle Session 2 Bike Session 2

REST Run Session 1 Run Session 2

WEEK 1 Paddle Swim Run Cycle

Session 1 30-45 min

easy

30 min

easy

20-30 min

easy

45-60 min

easy

Session 2 30-45 min

easy

30 min

easy

20-30 min

easy

45-60 min

easy

Total 4-5 ½ 60-90 min 60 min 40-60 min 90-120 min

WEEK 2 Paddle Swim Run Cycle

Session 1 40-50 min

easy

30-40 min

easy

30-40 min

easy

45-60 min

easy

Session 2 40-50 min

easy

30-40 min

easy

30-40 min

easy

45-60 min

easy

Total 4 ½-6 ½ 80-100 min 60-80 min 60-80 min 90-120 min

WEEK 3 Paddle Swim Run Cycle

Session 1 45-60 min strong 40-50 min

easy 30min strong

45-60 min

moderate

Session 2 45-60min easy 30-40 min

strong 40 min easy

45-60 min

strong

Total 5 ½-6 ½ 90 – 120 min 70-90 min 70 min 90-120 min

WEEK 4 Paddle Swim Run Cycle

Session 1 40 min mod 10 min warm up

10 x 50 m sprints

with 30 sec rest

10 min cool down

40 min moderate Spin Class

45min-60 min

Session 2 10 min warm up

30 min paddle at a

fast pace

10 min cool down

40 min moderate 10 min warm up

4x3 min fast

1 min walk

recovery after each

one

10 min cool down

90 min moderate

Total 5-5 ½ 90 min 35-45 min 36 min 135-150 min

WEEK 5 Paddle Swim Run Cycle

Session 1

10 min warm up

6x6 min efforts

strong with 1 min

recovery

10 min cool down

40 min moderate

10 min warm up

5x15 sec strides

walk back recovery

10 hill repeats on a

30-45sec climb,

walk back recovery

10 min cool down

90 min moderate

Session 2 60 min

10 min warm up

100m strong with

a 25m kick/ 25m

alternative stroke

recovery x 5

10 min cool down

Easy 45 min

trail

Spin Class

45min-60 min

Total 6-7 122 min 80 min 40-55 min 135-150 min

WEEK 6 Paddle Swim Run Cycle

Session 1 60 min moderate

10 min warm up

50 m, 100m,200m,

300m, 200m,100m

50m

All with 30 sec rest

10 min cool down

45 min moderate Spin Class

45min-60 min

Session 2

15 min warm up

10x 1 min efforts

rest 1 min

recovery

15 min cool down

60 min

mod

10 min warm up

6km time trial

race pace

10 min cool down

60 min moderate

Total 5-6 ½ 110 40 – 60 min 50-110 min 105-120

WEEK 7 Paddle Swim Run Cycle

Session 1

10 min warm up

6 km time trial

race pace

10 min cool down

45 min easy 60 min easy trail 90 min mod

Session 2 45 min easy

10 min warm up

600m time trial race pace

10 min cool down

30 min strong 90 min mod

Total 7 ½ -8 110-130 min 75-90 min 90 min 180 min

WEEK 8 Paddle Swim Run Cycle

Session 1 60 min easy 30 min mod 60 min trail easy 45 min mod

Session 2 30 min mod 60 min easy 30 min mod 90 min easy

Total 6 ½ 90 90 90 135

WEEK 9 Paddle Swim Run Cycle

Session 1 40-50 min

easy

30-40 min

strong

30-40 min

easy

45-60 min

strong

Session 2 40-50 min

strong

30-40 min

easy

30-40 min

strong

45-60 min

easy

Total 4 ½-6 ½ 80-100 min 60-80 min 60-80 min 90-120 min

WEEK 10 Paddle Swim Run Cycle

Session 1 45 min easy 30-45 min easy 35-45 min easy 60 min easy

Session 2 Rest Rest Rest Rest

Total 45 min 30-45min 35-45 min 60 min

YOU CAN DO IT!