Three best practices to improve OCR performance with better transitions.
Imagine running up the mountain. A steep, nasty trail with no end in sight. Your eyes are gaze at your feet, and you can’t help to think:
“I need to slow down; I’m dying. I should stop.”
Or maybe
“this is awful. I hope we are done soon.”
And then it happens!
An obstacle pops up from the middle of the woods! You want to make sure you get through the obstacles, so you take your sweet time (and a little rest doesn’t hurt!). Maybe you eat a gel or take off your duration pack to buy yourself some time.
You get past the obstacle and continue on your way. The obstacle has somehow given you more energy for the next several minutes, and you are feeling good.
It’s great to beat an obstacle, but taking your sweet time adds precious seconds and minutes.
You can improve our performance by learning how to transition from run to obstacles.
Here are three ways to improve your transition times to lead to better OCR results:
1) High output with high skill to simulate obstacles
It’s hard to simulate race day fatigue. Even when you hit training hard. You lack the same urgency as race day.
Then, in race day, you will struggle to jump into an obstacle because you are not familiar with the fatigue.
So, train to simulate your race without the long duration and volume. Find a way to reach a high level of fatigue in a short period.
High-Intensity work followed by a technical skill will help you build confidence on race day.
The best way to get to reach your anaerobic system is to do you a low skill, high output exercise.
Below are Low Skill/High Output exercises
- Assault Bike
- Rower
- Sled
- Sprints
Do the above and immediately move to a high skill activity
Try this workout:
Five Rounds
- 30 seconds ALL OUT Assault Bike Intervals
- 30 seconds pull-ups or monkey bars.
- 60 sec rest
You can substitute any of the following exercises.
High Output / Low Skill Moves
- Rowing Intervals 250-500
- Running Sprints 200-300 meters
- Sled Push with Lightweight
- Battle Ropes
- Burpee’s sprints 10-15
High Skill
- Monkey Bars
- Rig Practice
- Rope Climb
- Spear throw/Football toss/ basketball shot
- Warped or Inverted Wall
2) Do CrossFit, Bro!
A CrossFit gym (or box, I know, my bad) will give you a high level of stimulus with a wide range of movement. Crossfit is “constantly varied.” Which means workouts, movements, and stimulus change every day.
A CrossFit workout is a low-risk way to practice for race day. During your “WOD” make sure you are pushing the transitions. Doing CrossFit 1-2 times a week can help you break through a mental barrier.
You can do workouts on your own if you don’t want to join a CrossFit “bo”.. Just, don’t be a meathead about it.
Try these two classic CrossFit workouts
Helen
3 Rounds
- 400 m run
- 21 KBS
- 12 Pull-ups
Kelly
5 Rounds
- 400 m run
- 20 box jumps
- 20 Wall Balls
You can go on pretty much any CrossFit affiliate homepage to get free workouts or crossfit.com. boxrox.com and wodstar.com
3) Schedule your rest to reduce wasted time
Your finish time will skyrocket when you lose control of your rest. Having a plan will teach you to do more with less rest.
How to schedule your rest.
Take quantifiable numbers and stick to it. Count your breaths or count seconds.
Personally, I count steps during my rest periods. I rest for a 10-count and never more than 20.
This will shorten your rest and will give you a mental break.
Try this workout:
Tabata Battle Rope
4 minutes
- 20 seconds As hard as possible
- 10-second complete rest
**Avoid the rest trap***
Your competitors will stop or slow down because they want you to slow down. Keep pushing past them to let them know that you are tougher, more fit, and prepared for this challenge!
Your transition times are key for real OCR improvement. It takes practice and confidence to move through each obstacle. Practice in training and leave your competition in the dust.
