5 tips to excel in OCR from Coach and former Spartan Pro Faye Stenning
Jul 19, 2024
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This week’s guest is Faye Stenning, a strength coach and former Spartan Pro with a bronze medal from the Spartan World Championships. She shares five essential tips for excelling in obstacle course racing. Faye emphasizes the importance of a structured off-season and innovative training techniques for uphill racing, even without natural terrains. She also discusses mastering mobility, threshold training, and adapting to environmental challenges, providing practical strategies for improving grip strength and overall performance in OCR.
A proper off-season focused on strength training and periodization is vital for enhancing overall performance in obstacle course racing.
Specific training for uphill and downhill running is essential, as muscular endurance and technical skills significantly impact success on challenging terrains.
Incorporating mobility work and threshold training into an athlete's regimen improves performance and aids in executing techniques during races.
Deep dives
The Importance of a Proper Off-Season
Having a proper off-season is crucial for maintaining peak performance in obstacle course racing (OCR). Faye emphasizes the value of periodization, highlighting her experience where a well-structured off-season contributed to better overall race performance. She notes that many athletes may assume taking a complete break from running defines an off-season, but in reality, it involves reduced intensity and focused strength training, helping the body and mind recover. This time allows athletes to build strength and resilience, enhancing their overall performance during the racing season.
Strength and Skill for Uphill and Downhill Running
Uphill mountain running requires a specific strength component, while downhill running demands a focus on skill. Faye explains that merely being fit is not enough when tackling steep terrain; muscular endurance, through exercises like lunges and step-ups, plays a vital role. Conversely, downhill running necessitates technical skills that cannot be easily trained in a gym setting. Athletes need to develop their neuromuscular coordination through practice on downhill terrain, emphasizing the importance of specific training for success in both uphill and downhill challenges.
The Vital Role of Mobility
Mobility is a critical factor in obstacle racing, with Faye discussing how inadequate range of motion can hinder an athlete's performance on various obstacles. For example, limited hip mobility can affect the ability to clear over-height obstacles, resulting in increased fatigue. She advocates for the incorporation of mobility work into training regimens, not just for injury prevention, but as a performance-enhancing component that can lead to smoother execution of techniques. Faye encourages athletes to focus on joint mobility exercises to ensure they can maintain proper technique during races.
The Necessity of Threshold Work in Training
Threshold work, also known as tempo training, is essential for improving endurance and performance in OCR. Faye illustrates that this type of training allows athletes to build their aerobic capacity and sustain faster paces over longer distances. She notes that although many OCR athletes may gravitate towards high-intensity or dynamic workouts, consistent threshold work provides a solid foundation for endurance sports. Properly integrating a mix of threshold workouts ensures that athletes maximize their potential and race performance, even if it may seem less exciting than other training methods.
Adapting Techniques to Race Conditions
Adapting obstacle techniques according to race conditions is crucial for successful performance in OCR. Faye shares her experience of needing different strategies for various obstacles under varying weather circumstances, such as wet conditions affecting grip strength. She emphasizes the importance of having multiple approaches for each obstacle, as races can be unpredictable and can challenge athletes in ways they may not anticipate. This adaptability not only prepares athletes for race day but also encourages proactive problem-solving during training to enhance overall performance.
On this week's episode Grit Coaching's very own Strength Coach and former Spartan Pro Faye Stenning shares 5 tips to take your OCR racing to the next level.
With a bronze medal at the Spartan World Championships and her record of the most Spartan podium finishes over the past decade, Faye has years of insight and has tested many different training approaches. This episode she goes through what she believes has worked and what hasn't.
The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!
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