Training For A Solo Expedition – Mongolia 2010 (Part I)
CURRENT WEEKLY TRAINING PROGRAM
Below is the current weekly training program. This intensifies in the run up to the expedition.
PERSONAL TRAINER: RAY ZAHAB
Introduction
Physical training for the Mongolia 2010 Expedition commenced in October 2008. It’s my idea that the better I am prepared for this challenging expedition the safer and more worthwhile it will be.
Getting fit is one of the cheapest parts of my expedition – running, walking, mountain biking, pulling old car tires, yoga and lifting anything heavy is free! I also believe in spending time testing equipment, especially what I plan to use in Mongolia, and myself in cold or warm situations. Mongolia will throw some ruthless weather my way.
I entertain no illusions. I know Mongolia 2010 will be very physically and mentally demanding. Getting fit and staying motivated is the solution.
A very respectable friend, personal trainer and key source of inspiration is Ray Zahab. The knowledge he provides is invaluable.
Ray has customized a work-out to the type of activity I will be doing in Mongolia, and while I can simulate some activities (like walking and car tire pulling) there is no substitute for getting outside and experiencing genuine conditions – wind, rain, snow, mud and a full backpack!
These work-outs give me the edge physically, they will also prime my mind and body mentally for the expedition. It’s no good doing all my training in a nice well furnished and air conditioned Gym, for a desert expedition, surrounded by flat screen TV’s and lively music.
I continue to focus on the following:
1. Muscular Endurance
This is how long my muscles can hold a particular position or repeat a movement over prolonged periods of time. Good muscular endurance is important especially if I intend on hauling nearly 200kg across 1700 miles / 2800 km of terrain.
2. Muscular Strength
Muscular strength determines the maximum force I will exert on an object.
I am working on muscle groups in my shoulders, back, stomach, hips, legs and feet.
3. Flexibility
I need to move my joints through their full range of motion. Increased flexibility will reduce the likelihood of injury. Something I don’t need. For this I use Yoga and intense stretching and holding exercises.
4. Body Composition
This is the percentage of fat in my body compared to my bone and muscle. As Mongolia will require so much energy, I will probably find body fat is burnt up, so I plan on increasing weight just before the expedition.
5. Mental Training
The key to success remains solely on my mental state. The mental challenges of this expedition are continuous and extremely magnified. Besides being away from home and family, I must adapt positively to the daily stress and risk of walking through the desert and to a great deal of discomfort. It is the mind that keeps the body going. It’s that simple.
I have consulted with many psychological experts and fellow explorers / adventurers on this topic and the key points are: a positive vision, meticulous attention to detail and absolute belief in oneself.
Before it all began
I have been fortunate. Most of my life, I have been energetic and enjoyed exercise. The military introduced me to actual pain and suffering, which I discovered later to enjoy and relish. I understand so much about my body and its capabilities after being placed under such strain and physical demands.
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