Entry form available on line now:

Word Format

Training Schedule

Competition Rules

------------------------------

Lomond Challenge Training Programme

This Training Programme is designed as a guide only, but the event was set up to enable there to be sufficient training time after the examinations for the event to be completed safely.

This being a unique multi-event competition any training programme, in its initial stages, should be based on a general programme, building up to that of a more specific nature before trailing off immediately prior to the event itself.

Nature of the Event

This event is a unique combination of :- running, canoeing, and cycling. All of the above demand a high level of local muscular strength and endurance, and an effective cardiovascular system and any programme of training should aim to develop this.
The following is an example of a 6 week training programme, which will give the competitors an idea of how they should be preparing for the event. These are only guidelines for the competitor; however, due to the physical demands of the challenge, it is recommended that all competitors should undergo a well-planned and demanding programme in preparation for the event.

Week No's 1,2 and 3

Being the base of your pyramid this is where the hard work is done. The main aim at this stage is to improve on our basic level of local muscular and cardiovascular fitness.
Working on a seven-day training programme based around the following:
Day 1 20-min run plus body weight circuit (see appendix 1)
Day 2 BW circuit plus hill run (see appendix 2)
Day 3 30 min run
Day 4 BW circuit plus 30 min run
Day 5 20 min run
Day 6 45 min run
Day 7 REST DAY
It is important to remember that before and after any activity in this training programme that the individual should carry out a thorough warm up and warm down.
Follow the programme for the three weeks gradually increasing the repetitions in the BW circuit and the time spent running.

Week No 4 and 5

Follow the training programme:
Day 1 30-min run plus BW circuit
Day 2 30-min cycle plus BW circuit
Day 3 Hill running plus BW circuit
Day 4 30-min cycle plus 20 min run
Day 5 Canoe work plus 40 min run
Day 6 60 min run over rough terrain plus BW circuit
Day 7 REST DAY

Week 6

By this stage you should be able to manage:
Day 1 Final preparation on canoe work I
Day 2 30 min plus BW circuit
Day 3 REST
Day 4 60-min run plus 30-min cycle
Day 5 REST
Day 6 20 min run
Day 7 REST

APPENDIX 1

There are many types and forms of body weight circuit; however, for a training programme spread over a period of time, may I suggest the following:
1. Choose the exercises that you want to do, for example:
Press-ups
Sit-ups
Burpees
Cross-over sit-ups
Squat jumps
Shuttle runs
Back raises
Pull-ups etc

2. Time how many you can do over the space of one minute, and divide the number by two -this is your training number.
3. Repeat the circuit three times through with the minimum of rest in between exercises.
4. Work for three weeks before re-testing yourself and then up the amount of repetitions as required.
N.B. This is only a suggested format, which can be adapted to suit the individual concerned

APPENDIX 2

HILL-RUNNING
To develop strength and local muscular endurance in the leg muscles:
1. Find a gently sloping road
2. After a warm-up, run as fast as you can up the hill for 45 seconds, marking the distance that you ran. Take three-quarters of this distance as your training distance.
3. Sprint the training distance and jog easily back to the start and then start again - repeat for 6 runs and then have an active recovery of 3 minutes. Repeat the whole process until 3 sets of sprints have been completed.