Upper Body Fitness

[Graham]

This being my first NF100 (well, first event for that matter) I am in training but still working out what I'll need to train for.

I'm following a program at the moment (trails, distance, etc) which I'm happy with, but was talking to a fellow on the weekend who did it last year and he stated that there was some scrambling, etc to do on the trail. I have no problem with doing this, but he stated that you need quite a bit of upper body fitness to do this.

This made me think that maybe there's more to it than a scramble here and there - that maybe there's quite a bit to do. Any 'veterans' who are able to shed light on this? If this is the case, then I'll amend my program to include this type of training.

Cheers,
Graham

[Kelly]

Hi Graham

Have you heard of Crossfit? If it is all round general physical preparedness that you are after then crossfit is the answer. If you would like to know more about it send me an email, kelly11@pacific.net.au or google crossfit.com (forging elite fitness) and also crossfitendurance.com

Goodluck with the run

[Graham]

Thanks Kelly,

Crossfit is all the rage at the moment with those I work with. I'm probably going to jump in on their sessions so as to not concentrate only on running. Am still curious as to how much climbing, scrambling, etc, may be required on the NF100. Knowing this would allow me to adjust my training program accordingly (i.e. do I ramp up the non-running component).

Thanks for the wishes with the run. I feel that I'll be ready for it, but I don't delude myself as to how hard it's going to be. Still, all good fun.

[Tom]

Hi Graham,

Sorry for the delay writing to you. I was hoping one of the runners may reply to you -they probably still will (I am just the event organiser so have not run the whole 100 in one go).  This is a trail running event not a scrambling event so while there are some sections where you will use your hands and arms to assist you up or down stairs, a ladder or rocks, in the scheme of things there is only a small percentage of this compared to just running.  So some upper body strength will definitely help your trail running but I wouldn't have thought there is a real need to do too much arm strength for the event.  Crossfit does make perfect sense though to give a more balanced approach to your training.  I would think that the longest single period where you use your arms is down the Giant Stairs from Echo Point.  Thousands of tourists walk these stairs most days of the year but you will be doing it at 69km mark of the race and they are very steep with good steel handrails.  You will definitely use your hands on the hand rails descending these stairs.  The descent is about 200m vertical.  Another section is going up The Golden Stairs where you may use your arms to assist you up stairs.  There are plenty of other sets of stairs on the course which have steel handrails or trees beside them such as up the Six Foot Track, and parts of The Amphitheatre Track and descending to Leura Forest on Federal Pass.  There are also a few sections of rocks to scramble down.  None of these rock sections is more than about 300m long.  These are 1) through what is known as the landslide section of Federal Pass, 2) to descend to the top of Tarros Ladders from the end of Narrow Neck, 3) descending the walking track to Medlow Gap from the top of Mt Debert and parts of the Ironpot Ridge section especially descending off Ironpot Mountain.
I hope this helps and hopefully some of the experienced guys who have done the event will be able to confirm or add to what I've written.
Cheers,
Tom

[Graham]

Hey Tom,

Really appreciate the information here. Gives me an idea of what to expect in this regard. I didn't expect it to be a scrambler, but when I heard from another participant about this, it just got me thinking. But what you say gels with what I've been reading about this event, and it makes it clear in my mind now.

Thanks, Graham

[Tom]

No worries Graham.

If you in Sydney, The North Face shop guys in George St would be a terrific help with the right gear for you.  Just see Andy who has actually run in the event.  Apart from The North Face shop my preference for outdoor stores is Paddy Pallin.  You just have to make sure you get a staff member who is a gear freak and knows their stuff.  Tell them you want gear for the race and show them the gear list.  If you don't own any of the gear, it will unfortunately cost you a great deal so for thermals you can usually find a bargain bin of old polypropylene tops and pants.  There are slightly better materials out there these days but the polypropylene stuff is completely fine, it just absorbs more of your BO when wearing it so stinks more and can make a few people slightly itchy.  There are some very lightweight, high performance rain jackets out there but they can cost a fortune.  You just need to hunt around but you may find some good well priced ones at The North Face shop. You can find very lightweight and cheap rain pants (try the brand rainbird).  The 100 weight fleece is basically the lightest fleece that is made.  While you will hopefully not use this item at all in the race or even have to carry it, this is the item that you will find really useful in everyday cold weather life and you should buy a good quality one.  You will get lots of use out of it.  Again The North Face have great fleeces. 
Cheers,
Tom

Cheers,
Tom

[Stephane]

Graham

Reading through Tom's answers, i thought i'd give you my views based on running this race last year.... I wouldn't worry too much about upper body strength per say, there are a few sections with ladders/stairs but nothing drastic. You do not need to do some scrambling per say, just what you would expect if you were to do some track "walking"  - but here you'll run.

The majority of the race is on tracks quite wide. Obviously there are ladders and stairs and arms are quite handy to pull out up by then as legs get tired after a while...!

Cross training will be good in general as you'll carry your gear with you and without some training, the extra weight of the gear can become a bit heavy. but other than that, i wouldn't worry too much

This is my own personal opinion!
Enjoy and good luck
Steph