Preparation Strategy for BBAQ 2006

QUOTE:
‘It is not about you being the first to dash across the starting line, it is about your team being the first to cross the finish line.’

Mr John Howard, 50, adventure racing extraordinaire to a class of adventure racers in a clinic.
For the past two years, many teams have attempted to conquer this notoriously difficult race. They start with great promise but many fall by the wayside along the way. Some participants swear never to compete again in the Adventure Quest.

For those not acquainted with this now annual BB Adventure Quest, BBAQ for short, it is a multi-disciplined adventure race much like the Eco-Challenge, Southern Traverse and Raid Gauloises and triathlons. BBAQ requires Boys to run, bike, swim, kayak, navigate, rock climb and rappel their way over a distance of 100km; a team is out of the race if it does not complete it by the cut-off time but they are allowed to run a shorter course, racing unranked.
To make it, each team of four has to work out the right strategies and make the right decisions.

Some training adviseAdventure racing is never about the finish. It is about the journey. That includes the preparation, which take up more time than the race itself.

1. Pick the right partners
Pick your partners carefully. Sometimes the best of friends may not make the best of racing partners. Some qualifying traits to look out for when choosing your team members include the same fitness level, same race objectives, same interest, and sense of humour.

2. Prepare to be a team player
As the saying goes, there is no “I” in the word “TEAM”. There should be mutual respect and co-operation; everyone has to learn to communicate and motivate each other. This is crucial especially when the going gets tough.

3. Plan your training
Never depend on ‘luck’. You have to clock in the hours in your training. Start training at least two months ahead of the race to give you sufficient time to build up your level of fitness and skills for this gruelling race. Create a training schedule to build your stamina, strength, speed, skills and teamwork.

Here is an example of a weekly training schedule. You should increase the distance and intensity during the course of the 8-week training period.

These exercises can be done individually if necessary, since it is not always possible to have the complete team present. Work out your team strategies separately.
Weekly AQ Training Schedule:

Monday
01 5km Trail Run
Tuesday
02 1000m Pool Swim
Wednesday
03 5km Road Run
Thursday
04 Rest
Friday
05 *Muscle and weight training (Push ups, sit-ups)
Saturday
06 5km Kayaking and 5km slow run
Sunday
07 Rest

Secret Winning Formulas
On top of what has been said for training tips, there are other little tricks of the trade that could land you and your teammates on the podium.

Plan your route
Plan your route before you actually set out. This will save you a lot of bickering along the way and help you conserve physical and mental energy to finish the race in style.

Know your strengths
We are all made different. Some of us are good at running, others better at kayaking or cycling. Get to know each of your team member’s strengths and use them to your advantage.

Use the right equipment
It is important that you use the right equipment for the race. Not that you have to spend on expensive equipment, but use the equipment that that does the job. An example is to use a backpack of the right size so you can load in all the necessary equipment.

Bring enough food
It is tempting to carry less food to lighten the load. But food provides the energy you need for the race. But bring the right kind of food like energy bars and energy gels. You’ll find yourself eating more in a tough race like the Adventure Quest.

Cultivate a sense of humour
All else being equal, a sense of humour might just give you the cutting edge over the other teams. Humour lightens the tension and makes the race more fun. Besides cracking jokes, taking pictures and singing silly songs could also perk up flagging spirits during the race.

 

 

 

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[3PartiesAttached]-[21Dec'05]-[2MthsAns][<3]
[0%ToWin,99.9+0.1%ToLoss:'(]
[LuvNidNoReason]

If, it not mine.. always not mine..

[JEALOUSY!!][I ThinkI KnowTheAnswerFromHim][HeOnlyGot 1 Choice][ThatNotME!]
WHY LOVE IS SUCK!!
WHY I JUST CANT GET THE PERSON I WANT!!
AM I SUCH A SUCKY PERSON..!!
NO MATTER HOW MANY PEOPLE’S CONMMENT ME GOOD ALSO NO USE.. BECAUSE THE PERSON I LOVE WILL ALWAYS NOT LOVE ME!!
BUT THEN I SHELL JUST ENJOY THE ONLY SECONDS, MINTUES, HOURS AND DAYS I WILL BE WITH HIM AND HIS STEAD..

NOT MATTER WHAT GOD I PRAY TO:
CAN GOD JUST LIGHT UP MY DAY IN SUCH COMFUSES..
I HOPE TO FIND SOME ONE I REALLY NEED NOW.
BESIDE THAT I SHALL NOT BE SELF-CENTERED.
REALLY WISH THEY WILL LAST LONG.. AND DONT THINK OF THE 3RD PERSON ALREADY..

I NEED A LOT OF HELP.. PLEASE HELP ME IN THIS..

A SUCKER CRYING FOR YOUR HELP..

I waiting for you, I waiting for you...

18 December 2005
Today I just meet my ex-stead, mainly to return the ez-link card and some of his belonging.. After all I dont think I am still confuse about relationship with him le.. Since I have chooses this path I shall go on.. We will still remain be friends after all..

Next about 1 week I need to rush on my school holiday assignment which only left with English and Chinese.. Hopefully could be complete by 22 December..

Now a days I have a very emotional feeling about my two ‘children’.. We went to watch “phrase love” yesterday.. During watching that show, my tear was falling about 3 times.. While this mainly due to the lovely children I have are couple.. I was like a extra bright bulb there.. Saw them so lovely also very, extremely jealous.. but then what can I do single wad.. Just to WAIT ba.. ;)..

Many studies have proven that all diets have a temporary effect!
The secret to losing weight is to make permanent choices in what we do.
Here we have some simple long term commitments:
• Commit to whole wheat bread
• Drink fruit juices instead of soft drinks
• Always select fruits as a dessert
• Start most meal with a large salad
• Use whole grains pasta, bread and rice
• Take longer to eat. It takes time for your body to send its satisfaction signal
• Always park your car far rather than near
• Use the stairs for anything less than 4 stories
• Think positively about all of the choices above.
Forming good habits is the answer to long term health!