This is a contributed article
Come Sunday, adventure enthusiasts all over Singapore will once again be putting their endurance, speed and mental grit to the test at the SAFRA AVventura 2010. Currently into its fourth edition, the popular cross terrain adventure race organised by SAFRA is well known for being downright rough and tough.
Last year, participating teams had to run, bike, kayak, scale a towering 25m rope ladder, sport climb, rope ascend, abseil down rugged slopes with their bikes slung over their shoulders and clear a jungle trail and water crossing over a 50km race route.
Sounds tough? Organisers say that participants can expect even more surpirses this year. Sze Toh Khai Munn, Race Director for SAFRA AVventura 2010, commented: "Participants are in for a real treat. The race will be equally tough but we are taking the fun element up a notch in the range of disciplines and obstacles covered in the race route this year. They will be surprised."
While the location of the race, the activities and the distance remain a mystery - only to be revealed on race-day - we bring you a series of competitive tips on sport climbing, one of disciplines common in adventure races.
Sport Climbing
A variation of rock climbing, sport climbing relies on artificial rock tiles permanently fixed on to the climbing wall, challenging participants' gymnastic ability, strength and endurance as they find the optimal line up the wall and claw their way to the top.
Sport climbing provides a full body workout. In addition to intense concentration, climbers have to rely on strong arms and legs as well as their abdominal muscles. Want to be a successful sport climber? Then pull-ups, push-ups, dips, calf raises, squats, hamstring curls and crunches will have to be part of your daily exercise diet!
Mohamad Nazib Bin Suki, an adventure trainer at the SAFRA Adventure Sports Centre, has some tips and techniques that may come in handy.
Move with Alternate Limbs
For perfect balance on the wall, ´do it like they do it on the Discovery Channel'. Oh, get your head out of the gutter — we're talking about walking!
On all fours, animals walk with alternate limbs. As they move their right front limb, they move their left hind limb as well; while the left front limb and right hind limb move together. It's such a natural way to move, it almost sounds ridiculous having to explain it.
Nazib explains: "On the wall, make sure you have alternate limbs in contact with the climbing surface to balance yourself at all times. It will save you precious time and energy, as well as save you from the embarrassment of swaying uncontrollably and slamming face first into the wall".
To avoid fatigue, use your whole body. (Photo 1 courtesy of reader)
Why use just one muscle group when you can use them all? Adventure Trainer Mohamad Nazib demonstrates this three-step technique that uses upper- and lower-body muscles, as well as abdominal muscles, that will help reduce fatigue as you climb.
Step 1: Use those legs! (Photo 2 courtesy of reader)
Step 2: Stand up. (Photo 2 courtesy of reader)
Step 3: Reach Out! (Photo 4 courtesy of reader)
Bring your legs up as close to your chest as possible. From this squatting position, stand up, and stretch out to reach for the next tile. After you have secured a firm hand hold, try to bring your legs up as high as you can. This will bring you back to position 1. Just repeat this sequence as you climb to the top.
Yes, it's that easy. We did mention sport climbing is a full body workout which requires a lot of gymnastic ability, strength and endurance, didn't we?
Stay On Your Toes
To do well on the rock wall, you need to be light on your feet, and able to maneuver nimbly. The proper way to achieve this is to use either your toes or the balls of your feet to step on the rock tiles. This allows you to turn your body easily to reach out for that next tile.
By pressing your feet flat against the wall, it gives you a false sense of security. While you have a bigger surface of you feet in contact with the rock, it severely restricts your range of movement. It's actually also easier to slip off the rock tile!
Correct! (Photo 5 courtesy of reader)
Wrong! (Photo 6 courtesy of reader)
So stay on your toes, and we'll see you at the top of the rock wall!
To excel at sport climbing requires just three things: practice, practice and more practice! SAFRA AVventura Sports Center located at SAFRA Yishun has two climbing walls - 15 meters and 25 meters high respectively, and a bouldering gym for training. You can log on to www.safra.sg for more information.
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