Anaconda Mini Training Program
With Deanna Blegg
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.
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.
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
WEEK 1
Run Session 1
Run Session 2
Paddle
Swim
Run
Cycle
30-45 min
easy
30-45 min
easy
30 min
easy
30 min
easy
20-30 min
easy
20-30 min
easy
45-60 min
easy
45-60 min
easy
60-90 min
60 min
40-60 min
90-120 min
Paddle
Swim
Run
Cycle
40-50 min
easy
40-50 min
easy
30-40 min
easy
30-40 min
easy
30-40 min
easy
30-40 min
easy
45-60 min
easy
45-60 min
easy
80-100 min
60-80 min
60-80 min
90-120 min
WEEK 3
Paddle
Swim
Run
Cycle
Session 1
45-60 min strong
Session 2
45-60min easy
Session 1
Session 2
Total 4-5 ½
WEEK 2
Session 1
Session 2
Total 4 ½-6 ½
Total 5 ½-6 ½
90 – 120 min
40-50 min
easy
30-40 min
strong
70-90 min
30min strong
40 min easy
70 min
45-60 min
moderate
45-60 min
strong
90-120 min
WEEK 4
Paddle
Session 1
40 min mod
Session 2
10 min warm up
30 min paddle at a
fast pace
10 min cool down
Total 5-5 ½
Swim
Run
Cycle
10 min warm up
10 x 50 m sprints
with 30 sec rest
10 min cool down
40 min moderate
40 min moderate
Spin Class
45min-60 min
10 min warm up
4x3 min fast
1 min walk
recovery after each
one
10 min cool down
90 min moderate
90 min
35-45 min
36 min
135-150 min
Paddle
Swim
Run
Cycle
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
Session 1
60 min moderate
WEEK 5
Session 1
Session 2
Total 5-6 ½
15 min warm up
10x 1 min efforts
rest 1 min
recovery
15 min cool down
110
Swim
10 min warm up
50 m, 100m,200m,
300m, 200m,100m
50m
All with 30 sec rest
10 min cool down
Run
Cycle
45 min moderate
Spin Class
45min-60 min
60 min
mod
10 min warm up
6km time trial
race pace
10 min cool down
60 min moderate
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
45 min
30-45min
35-45 min
60 min
Total
YOU CAN DO IT!