Nick Loomis Mike Richards of Davenport, bottom center, rows into the dock near the Quad City Rowing Association boathouse in downtown Moline with Chris Adams of Coal Valley, behind Richards, completing a two-mile trip around Sylvan Slough and the rowing portion of the Taming of the Slough competition Sept. 15, 2007. More photos from this shoot

Not satisfied with flat-land bike rides or 5K runs, each year more and more adventure racers are taking to our urban areas and countrysides with a well-thought-out plan to enjoy every minute.

An adventure race combines two or more elements of canoeing/kayaking, mountain biking, cross-country running, climbing and orienteering or navigation. If the thought of mountain biking an off-road course or rappelling down a rock face sounds a bit out of your league, take a second look: Most races cater to avid adventurers as well as the casual athlete, with flighted divisions or separate courses (depending on how many screws you may or may not have loose.

Here's a look at athree different types of adventure races in the Radish region this summer.

River Action's Taming of the Slough, Aug. 23 on the Mississippi River in downtown Moline, Ill. This race is for hardened racers and newbies alike, and is best described as a sprint race since it takes less than two hours to complete. It challenges participants with a 2-mile canoe/kayak leg, a 7-mile mountain bike and a 2-mile run/hill climb where the urban setting meets rugged country.

Last year's individual men's winner, Ray Nees of Silvis, Ill., had never competed in an adventure race until the first Taming of the Slough in 2006. "Seven years ago I had a 'heart episode' and my doctor told me I had to stop drinking, smoking and take better care of myself," says Nees. "I began training for a couple sprint triathlons with my brother, but thought I was going to die of boredom. A buddy took me mountain biking and it's been off-road ever since." In addition to the excitement, Nees says his new lifestyle and racing has helped him lose 40 pounds.

Chris Townsend of Davenport, Iowa, an avid mountain biker who rarely gets a chance to canoe, says Taming of the Slough "gets people up close and personal with the mighty Mississippi in Sylvan Slough, which is a controlled environment with calmer waters." He also likes that the event has individual, team and relay options as well as racing, competitive and novice divisions. "The feeling I had when I finished is what's bringing me back," he adds. "I know I won't win, but it felt great running to the finish line. I couldn't remember the last time I spent one-and-a-half hours straight working out. I forgot how good it can feel."

Fever River Adventure Triathlon, Sept. 13 in Galena, Ill., is also open to experienced or novice athletes. This sprint adventure-triathlon combines 6 miles of paddling, 17 miles of biking and 3.1 miles of running.

To prepare for such an event, "it's best to cross train in each of the three sports," says Fever River's Debra Malone. "Start your training by working just one of the disciplines" three to six days a week.

"Then, once you've built your base and can complete the full distances of each discipline individually, combine the elements, which are called 'brick workouts.' Complete one brick workout a week and then near the end of your training bump it up to two bricks a week if you can. It's most beneficial to train the way you're going to race or start with the paddle, followed by a bike and a run."

The Thunder Rolls Adventure Race, Sept. 6, starting and finishing in Illinois City, Ill., is one of the premier adventure races in the U.S. This expedition-style race covers parts of Illinois and Iowa and includes canoeing, trail running/trekking, navigation, pack rafting and ropes.

Expedition races have a more open format in which racers have to find their way using a compass and topographical maps. Thunder Rolls requires a unique skill set, but race director Gerry Voelliger says even beginners can have a great time and complete the course. The 100-mile course allows 24 hours for the seasoned racers to complete, while the 50-mile course is set up for newcomers and must be finished within 12 hours.

If you're interested in taking on a new challenge and mixing up your workout routine, you'd be hard pressed to find a better time than an adventure race. Most participants come away with a great sense of accomplishment and appreciation for our beautiful rivers, trails and bluffs. What more could you ask for this summer?

Jeff Cornelius is program manager at River Action in Davenport, Iowa, and race director for Taming of the Slough. A lifelong conservationist and advocate for the Mississippi RIver, he enjoys camping, kayaking, fly fishing and biking. Jeff promotes the idea that with a little creativity, outdoor adventure even can be enjoyed in urban settings, and he stresses the importance of connecting kids with nature. For more information:

Taming of the Sough: riveraction.org, (563) 322-2969

Fever River Adventure Triathlon: feverriveroutfitters.com, (815) 776-9425

The Thunder Rolls: thethunderrolls.org

Each race offers rental of canoes and/or kayaks.