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Oyster Race Training

Oyster Race Training Oyster Racing Series
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Bend, OR - June 25, 2010
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Seattle, WA - July 23, 2011
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Portland, OR - August 20, 2011
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Oyster Race Training
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Arthritis Foundation
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With any endurance event, training is essential not only for success but also to remain injury-free. Our Physical Therapists have developed a 12 week training program to help assist you in becoming physically ready for the Oyster Adventure Race.

All exercises should be performed with no pain. If you experience any pain during training, decrease the resistence, weight, or speed in which you are performing the exercise. If you continue to experience pain, stop the exercise immediately and consult with your Physical Therapist.

Exercises are presented for someone who has an intermediate level of fitness prior (3 times/week). Adjust the level of toughness of these exercises appropriately for your fitness level.

**Therapeutic Associates is not responsible for injuries or accidents related to or involved with performing these exercises.**

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Oyster Race Training

 


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Oyster Race Training – Week 1-3

May 26, 2011
Oyster Racing Series

Cardiovascular Walk – pick 2 days to walk 30-45 minutes each day Run – pick 2 days to jog lightly 30 minutes each day(ok to do intermittent walking if needed)  **Must alternate walk and jogging days, not to be performed back to back** Cycling (if accessible) – 1 day 15-20 minutes . Flexibility (2 reps 30 seconds each side daily) Quads Hamstrings Hip Flexors Glutes Calves Chest/Pecs Shoulders Triceps . Strength/Balance (1-2 days per week) Partial Squat – 2 sets of 10 Single leg Balance – eyes open – Goal is 60 sec per side Forward Planks (toes down or knees down) – 5 reps for 10 seconds each Double Leg Bridges – 2 sets of 10 Upper Back Rows – ... read more »

 

Oyster Race Training – Week 4-6

May 26, 2011
Oyster Racing Series

Cardiovascular Walk – pick 2 days to walk 45-60 minutes each day Run – pick 2 days to jog lightly 30-45 minutes each day  **Must alternate walk and jogging days, not to be performed back to back** Cycling (if accessible) – 2 days 20-30 minutes (ok to increase resistance to tolerance) Flexibility (2 reps 30 seconds each side daily) Quads Hamstrings Hip Flexors Glutes Calves Chest/Pecs Shoulders Triceps . Strength/Balance (2-3 days per week)  Partial Squat – 3 sets of 10 Forward Lunges - 1 set of 10 each side Single Leg Balance – eyes open – Goal is 60 sec per side Single Leg Balance - eyes closed - Goal is 15 sec per side Forward Planks (toes down or knees down) ... read more »