Optimizing Your Energy Systems: Training for OCR Endurance

Obstacle Course Racing (OCR) is a thrilling test of will and grit. It gives participants a place to showcase not only their functional strength but also their fortitude. Whether you're an experienced OCR athlete or a new to the sport, one key factor that can make or break your performance is your endurance. OCR events are a blend of uphill trail running, difficult obstacles and an assortment of functional exercises, oh and let’s not forget the penalties. To excel in OCR, you need to optimize your energy systems. In this blog post, we'll explore the different energy systems and how to train them effectively for RaceDay.

You don’t know until you try

Understanding the Energy Systems

Before we dig into the training strategies, it's crucial to understand the three primary energy systems that your body uses during physical activity:

1. ATP-PCr System (Phosphagen System):

   - This system provides energy for short bursts of intense effort, such as sprinting between obstacles.

   - Training this system involves high-intensity, short-duration exercises like plyometrics, sprint drills, and explosive strength training.

2. Glycolytic System (Anaerobic):

   - The glycolytic system kicks in when you're working at a moderate to high intensity for several minutes, like climbing a steep hill or negotiating downhill terrain.

   - Train this system with interval workouts, hill sprints, and circuit training

3. Aerobic System:

   - The aerobic system is crucial for maintaining endurance over long distances and for recovery between intense efforts.

   - To optimize your aerobic system, focus on long-distance running, rowing, swimming, and other forms of continuous, low to moderate-intensity training.

Training Strategies for OCR Endurance

Ok, with this general understanding of the energy systems involved in OCR, let's explore some training strategies to optimize them effectively:

1. Periodization Training:

   - Develop a training plan that includes cycles of high-intensity workouts, followed by periods of lower intensity for recovery. This approach helps improve both your anaerobic and aerobic capacities.

2. Strength Training:

   - Incorporate strength training exercises, especially for the upper body, as OCR often involves climbing, pulling, and carrying heavy objects. Do plenty of functional movements like pull-ups, rope climbs, and kettlebell swings. 

3. Interval Workouts:

   - Intervals are a valuable tool for improving your glycolytic system. Create workouts that involve bursts of high-intensity exercise (e.g., burpees, box jumps) followed by brief periods of rest.

4. Long-Distance Runs:

   - To enhance your aerobic capacity, include long-distance runs in your training regimen. Gradually increase the duration and intensity of these runs to build endurance.

5. Obstacle-Specific Training:

   - Mimic OCR obstacles in your training sessions. Practice climbing walls, crawling, and carrying heavy objects to build up your resilience.

6. Rest and Recovery:

   - Don't overlook the importance of rest and recovery. Adequate sleep, nutrition, and rest days are essential for overall performance and injury prevention.

Here’s why this is important…

Athletic performance and even metabolism comes down to how well we use and optimize all of these systems. You will need the ATP system for those max effort situations, like jumps and climbs. You will need the Glycolytic system so you don’t die on the uphill runs and carries, if you’ve ever been than you know what I am talking about. You will also need the Aerobic systems to keep moving between obstacles and to bring your heartrate down when you feel that beast clawing it’s way out of your chest. When you are in shape that beast will feel more like a kitten and you will have a fantastic RaceDay.

Story time:

For my 1st race, I trained with a team. It really helped me prioritize my OCR workouts. I was also doubling up to do my own training program. To put it simply, I was not getting much rest and recovery. Then one day we had outdoor runs in the city for our CrossFit workout. I did not have the proper shoes that day, and ran anyway. Wouldn’t you know that on RaceDay I had the worst Plantar Fasciitis. It really did a number on me for the downhill runs. That memory remains to remind me to respect my body's needs if I want to perform at my best. 

Information Sources:

To create a goal specific training program, consider consulting with a certified OCR coach or trainer, such as myself, who specializes in obstacle course racing. Additionally, the following resources can provide valuable insights into OCR training:

1. [Spartan Race Training](https://www.spartan.com/en/training): The official resource for Spartan Races offers a wealth of training tips and plans.

2. [OCR World Championships](https://ocrworldchampionships.com/): The official site for the OCR World Championships provides information on the sport and training resources.

3. Books: Look for books by OCR athletes and coaches, such as "Spartan Up!" by Joe De Sena and "Obstacle Race Training" by Margaret Schlachter.

In conclusion, optimizing your energy systems is essential for OCR endurance. By understanding the different energy systems and implementing effective training strategies, you can prepare yourself to conquer the toughest obstacles and achieve any goal. Remember that consistency, proper planning, and dedication are key to success in this demanding sport.

You might want to get familiar with burpees too, just saying…

Get ready to supercharge your fitness potential with Kettlebell Repetition Ladders and endurance training. Let's crush those fitness goals together! 💪🏋️‍♂️ #KettlebellTraining