How Do I Train for an Adventure Race If I’ve Never Done One Before?

Adventure racing might look intimidating—maps, checkpoints, mountain bikes, paddles, and a team pushing through hours (or days) of wilderness. But here’s the secret: you don’t need to be an elite athlete to start. With the right approach, anyone with a sense of adventure and a bit of endurance can get to the start line and love it.

Whether you’re preparing for your first 6-hour sprint or building up to a 24-hour challenge, here’s how to train smart, stay confident, and enjoy every minute of your first adventure race.

1️⃣ Build a Solid Fitness Base

Adventure racing is about stamina, not speed. You’ll be hiking, biking, and paddling for hours, so focus your training on steady endurance.

• Mix it up: Rotate between trail running, hiking, biking, and kayaking if possible (I do low row or a rowing machine when I can't)

• Stay aerobic: Long, slow sessions build your engine better than short, intense workouts.

• Get used to carrying weight: Train with a small pack to simulate race conditions. I do a lot of rucks, and always run or bike with a pack even if it is just water.

If you can comfortably hike or run for two hours and bike for three, you’re already in great shape for a beginner race.

2️⃣ Train the Way You’ll Race

Adventure racing is all about transitions and variety. Practice switching disciplines—bike to run, run to paddle—to get your body used to the changes.

• Try “brick” workouts (bike ➜ run ➜ bike).

• Train on trails, not treadmills.

• Add terrain challenges like hills, streams, and mud—you’ll thank yourself later. Stair steppers are a good choice as well.

These sessions also help you test gear, clothing layers, and nutrition before race day. always train with the nutrition you will use on a race.

3️⃣ Learn Basic Navigation

You don’t need to be a cartographer, but understanding map and compass basics is key.

• Take a local orienteering class or attend a navigation clinic (often hosted by adventure race organizers). I have a local Orienteering Club that I use to test my navigation, with little risk of getting completely lost. 

• Practice plotting checkpoints on a topo map and using a compass to follow a bearing. This is rarely used in a race, but when it is, you need to know how to do it. 

• Understand the terrain you will race one. If it is relatively flat understand pace count and tracking natural features. if it is in the mountains learn to read terrain features—ridges, valleys, and streams are your best friends when navigating.

💡 Pro tip: Practice with a map board on your bike or kayak—like the ones we design at XR-Gear—to keep your hands free while navigating.

4️⃣ Build Team Chemistry

If you’re racing with others, teamwork can make—or break—your experience.

• Train together and learn each other’s strengths.

• Practice communication and pacing—always move at the speed of your slowest teammate.

• Decide who will navigate, who carries what, and how you’ll handle fatigue.

Adventure racing is less about competition and more about shared resilience and problem-solving.

5️⃣ Dial In Your Gear and Nutrition

Good gear keeps you moving; bad gear makes you miserable.

• Test everything beforehand—shoes, packs, hydration systems, and bike setup. (DON'T come to a race without a tested bike) 

• Choose moisture-wicking, quick-drying clothes (cotton is your enemy).

• Plan easy-to-eat snacks like trail mix, wraps, or energy gels.

• Keep gear organized with labeled dry bags for transitions.

You’ll find that small efficiencies—like a clear map board, waterproof bag, or good headlamp—can save minutes and frustration.

6️⃣ Train Your Mind as Much as Your Body

Fatigue, frustration, and confusion are guaranteed at some point in every race. How you respond is what defines your experience.

• Get comfortable being uncomfortable.

• Practice problem-solving under mild stress (like during a hard ride in the rain).

• Focus on staying positive and supporting your team.

Adventure racing is about perseverance, curiosity, and mindset more than pure fitness.

🧭 Final Thoughts

Adventure racing is one of the most rewarding challenges you can take on—it’s a mix of exploration, endurance, and teamwork unlike anything else. Start small, train consistently, and approach your first race as an adventure, not a competition.

With a bit of preparation (and the right gear), you’ll discover why so many people fall in love with this sport after just one race.

🧢 Ready to Get Started?

Explore XR-Gear’s adventure racing essentials, including our map boards, bike mounts, and navigation tools—tested and trusted by racers who live for the challenge.

👉 Visit XR-Gear.com to get race-ready today.