Your Ultimate Guide to OCR Success
Are you ready to embark on an adrenaline-pumping adventure and discover the exhilarating world of Obstacle Course Racing (OCR)? Look no further! Our step-by-step guide is here to help you dominate your first BONEFROG OCR with confidence. In this comprehensive guide, we’ll share insider tips, expert advice, and proven strategies to help you prepare for the big day. From choosing the right event and training effectively, to mastering obstacles and celebrating your achievements, we’ve got you covered. So gear up and get ready to unleash your inner warrior – your epic OCR journey starts right here!
10 Steps to Success
Plan Your Training
Create a well-rounded training plan that combines running, strength training, and obstacle-specific exercises. Focus on building endurance, improving upper body strength, and honing the skills needed to conquer common obstacles in OCR events. If nothing else, remember that every race includes running, hanging, crawling, and carrying!
Gear Up for Success
Invest in the right gear for your race, including trail running shoes with good traction and moisture-wicking clothing (wet cotton can cause a lot of discomfort!).
Many novice racers assume that they should wear their oldest and most worn-out shoes because the course might get sloppy… but this couldn’t be further from the truth!
You’ll want a shoe with decent lugs to grip the mud and climb the hills and you’ll want something that maintains a good grip on multiple surfaces (wood, metal, rocks, pavement, etc) even in the rain! There is always a debate about gloves, but ask any seasoned veteran and they will likely tell you to leave them at home!
It often creates less sensation and feeling and adds bulk making bars feel thicker. It can also create less grip on some surfaces. If you’re going to wear them, consider thin sticky wide receiver gloves. Make sure to test your gear before race day to ensure maximum comfort and functionality.
Master Key Obstacles
Familiarize yourself with the common obstacles found in a BONEFROG race, such as crawling under barbed wire, scaling walls, and swinging across monkey bars. Practice techniques for overcoming these challenges efficiently and safely. Thankfully many of these skills can be practiced at your local park or gym! Spend some time each week working on bear crawls, hangs and swinging from bars, swinging on ropes and more!
Build Mental Toughness
There is a saying, “the mind will quit a thousand times before the body ever will.” If this is your first race, you might find yourself doubting your ability to finish! Don’t worry, this is totally normal! BUT YOU CAN! OCR is a physical and mental battle – this is what makes it so rewarding when you finish! So develop mental strategies to help you push through tough moments during the race. Techniques like visualization, positive self-talk, and focusing on small goals (“if I can just get to that next obstacle, then I can catch my breath”) can provide the mental edge needed to conquer the OCR course.
Fuel Your Body Right
Much like finding and wearing the right gear, your fuel choices can make for a good (or bad) day! A steady balanced diet is number one.
But leading up to race day it is best to avoid any foods that can cause GI discomfort. The butterflies on race day will already cause a bit of that… so if you want to avoid those unpleasantries, stick to foods you are used to eating and that you know will settle in your stomach well.
And on race day make sure to wake up in time to eat a hearty and nutritious breakfast that is designed to fuel you through the race. It might be some eggs and oatmeal! And don’t forget to hydrate! A special focus on water intake should begin 2 days before the race and it is recommended that you consume approximately 16 oz of water first thing in the morning to replace fluids lost during sleep (and those midnight bathroom breaks).
Finally, if you choose to fuel with products right before or during the race (think honey waffles and energy gels) make sure you train with these ahead of time! You don’t want to test these things out for the first time on race day! They can make you feel sick or cause the aforementioned GI distress.
Know the Course
Most races feature some unique scenery and terrain. Don’t forget to take it in! And don’t forget to enjoy the experience, including mud, water, and whatever else! It is all part of the adventure (and getting out of your comfort zone) and can take you back to your childhood. Afterall, that’s what this is right?! A bunch of big kids on a giant playground.
EMBRACE The Terrain
Most races feature some unique scenery and terrain. Don’t forget to take it in! And don’t forget to enjoy the experience, including mud, water, and whatever else! It is all part of the adventure (and getting out of your comfort zone) and can take you back to your childhood. Afterall, that’s what this is right?! A bunch of big kids on a giant playground.
Team Up For Support
Teamwork makes the dream work, right?! Even Navy SEALs work in teams! Training with a partner or a team of people can add accountability, provide motivation and support, and can often push you to do more. If nothing else, at least you don’t suffer alone! And during a race these benefits are even more pronounced. And getting over walls? Well, here’s a chance to literally help one another overcome obstacles. (Note: This does NOT go for you competitive elites! No teamwork is allowed in the competitive waves of race… but you can still train together and reap the benefits!)
Stay Safe!!
This one should go without saying, but safety is not something to throw out the window in an OCR! Things should be challenging but not dangerous. Jumping off of high surfaces and obstacles on to uneven ground can present injury risk. The summer sun can dehydrate you quickly, so make use of the water stations and/or carry your own. And watch out for one another! If you see someone struggling, go to their aid. One of the greatest things about this sport is the community.
Celebrate!
There’s nothing more satisfying than that post-race beer or recovery drink! And sharing it with a group of likeminded individuals who’ve accomplished the same thing just adds to the excitement. You will swap stories, share laughs, make new friends, and more. While you’re at it, enjoy some food, play some games, jam to the music, and cheer others on as they take on the course. You might just find that the finish line is just the start of the second half of the day! Come see what the excitement is all about!