Kayathlon.ie ISSUE #10
APR-MAY '19
Your Home of Adventure Racing
Welcome to your Free Adventure Racing Magazine
April/May 10 Race Preview
GEAR REVIEW on page 22
YOGA FOR ATHLETES by LAURA O'DRISCOLL
on page 12
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From the Kayathlon Crew
It's been a busy start Well the season has just kicked off and it's been a busy start for the gang. THE RACE Dave took on "The Race" in Donegal. The epic 250km 24-hour race with 80 likeminded athletes and smashed it in 19hours 16mins. QUEST KENMARE The gang headed down ton Quest Kenmare. A tough course made tougher by mother nature and her inclement weather conditions. Knee deep water and flooded planes were the order of the day but despite this, put in a smashing effort, finishing in a very respectable time. GAELFORCE DUBLIN Padraig took on Killary Gaelforce's first offering of the season in the foothills of the Dublin mountains and finished up on the podium in 3rd position in the sprint distance. Great start to the season.
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FILMING OF QUEST KENMARE CAME TO AN ABRUPT END 5km into the race, Gregs pedal crank was having none of it!
QUEST GLENDALOUGH Greg still been working away in the background getting himself ready for Quest Glendalough on April 6th. Make sure to keep an eye on Facebook live where you can follow progress of the event with our onboard cameras (Where coverage allows). Apologies in advance for the swearing, heavy breathing and profanities. We have promised to try keep it to a minimum :)
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Adventure Race Event Guide
APR/MAY Madness Your essential race guide for April and May '19
THINGS ARE HEATING UP
please. One notable change this year is
Before we jump into May, there is a little
where you start your days fun and games.
that the finish line is at the main car park
matter of a small event taking place in the garden county on April 6th...Quest
It puts an extra 2km on each route from last year. So, factor that in as you come off the
Glendalough will attract just shy of 2000
kayaks.
competitors in this sold out event. Winner
The Clare Island Adventure returns for its 7th
of numerous awards including the coveted Outsider Magazine Adventure Race of the Year in 2017, it's easy to see why this is the case. The last few years have seen the day drenched in sunshine with a carnival atmosphere throughout. More of that Kayathlon.ie | 04
year at the end of April. This race includes an obstacle course as well as the usual disciplines. Something a little different. The event calendar shifts into overdrive this May with 8 races to tickle the fancy. On The Home Of Adventure Racing
Photo courtesy of www.fotobymarti
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Adventure Race Event Guide
the Bank holiday weekend alone, there are 4. Gaelforce Connemara, TEAR 12/24, Avantcard Blueway AR & the ever popular Blackstairs AR. Killary Gaelforce Connemara returns for its 10th year. 10 years. It says it all about this legendary day that it has stood the test of time. This year, the immergence and growth of the navigation/orientating styled races has been great. Total Experience are back with their annual TEAR 12/24 navigation race. Last year high ropes, archery and a plunge pool were added. We can't wait to see what is in store this year. The Avantcard Blueway AR (formally Shannon Blueway AR) returns to Leitrim village after a one-year hiatus. If SUP boarding is your thing, then check this one out. The mighty Blackstairs AR. 3 steps, 5 steps, 7 steps. This what they call the different routes. And as the names suggest, the bigger the step count, the tougher the challenge. That's 26.5k, 46.5k, 66.5k respectively. An excellent days racing with great atmosphere and support from the local community. The ever popular WAAR.ie up in Donegal sees its' numbers just growing and growing each year as well as been now added as part of the Continental National Adventure Race Series 2019. A testament to the great work going on in the background by the O'Donnell County faithful. The full course has been added to the Sport series. Will also be interesting to see what the finishers medal will look like as they bid for a hattrick of "Adventure Race Medal of The Year" title. Coast 2 Coast. Well it does what it says on the tin. From Enniscrone in Sligo all the way to Newcastle in Co. Down, this 48-hour race will push to your limits on a 312km route. This can be done non-stop or be broken into a scheduled two-day race. The folks at the Coalface are bringing you a new 28km duathlon. A perfect recce and training session for their main event later this year. With entries from as little as â‚Ź25pp, it's one to keep in mind. And finally, The Beast. With the great news that it has been added to the Adventure Racing European Series (ARES) for 2019, you know you are in for a serious challenge. It weighs in at approximately 400km in distance, it will take anywhere from 48-60hrs to complete. This race is a team race and will require a navigational/orienteering skillset.
tin.com. Taken at Killary Gaelforce West
NationalSerie ADVENTURE RACING | SPORT SERIES | EXPERT SERIES
E
arlier this year we were delighted to share the great news that Continental Tyres were coming on board as title sponsor to the Irish National Adventure Race Series in conjunction with Series founders Multisport Adventure Ireland and Kayathlon.ie as promotion partners.
This is a huge boost to our sport and helps bring Adventure Racing to a new and wider audience, and helps showcase the fantastic events we have which are set in some of Ireland’s most rugged and beautiful terrains. The events are open to both experienced competitors who seek the ultimate endurance challenge, as well as novice participants looking to set personal goals, or team challenge. Kayathlon.ie | 06
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#GETYOURGRIP
es'19
Established in Ireland in 2011 by Multisport Adventure Ireland, the National Adventure Race Series offers participants the opportunity to compete for national titles. The series comprises a selection of top-quality adventure races around Ireland. The Continental Tyres National Adventure Race Series offers participants an opportunity to become overall champion by achieving the most points take from their five best scoring events in their respective categories. Having a manufacturer of premium high performance tyres and trail/road runners
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CONTINENTAL NATIONAL ADV ADVENTURE RACING | SPORT SERIES | EXPERT SERIES
(Continental have developed a partnership with Adidas to produce the premium rubber soles for there running line) is a recognition of the phenomenal growth of this sport and is a perfect fit for all parties...you can be sure Continental products will deliver the grip you need be it on the bike, on foot or even in your car! “THIS PARTNERSHIP IS A REALLY EXCITING NEW VENTURE FOR US. CONTINENTAL IS ABOUT MORE THAN JUST CARS: WE ALSO PRODUCE BICYCLE TYRES AND HAVE A PARTNERSHIP WITH ADIDAS TO DEVELOP PREMIUM RUBBER SOLES FOR TRAIL AND RUNNING SHOES." Tom Dennigan, Continental Tyres Ireland The 2019 Series kicked off in Kerry in early March at Quest Glendalough and wrapped up in Westport at Sea2Summit in November. Check out our website for more details on all the upcoming events, form guides and course reviews or go to the MSAI site for all the up to date tables Continental will be at Quest Glendalough and some future events with a complimentary bike wash stand where all participant can avail of a free bike wash, no more muddy bikes in the car!
VENTURE RACE SERIES '19
AdvertiseHere OwnThisSpace
Email us for more details: info@kayathlon.ie
Photo courtesy of www.fotobymartin.com Taken at Killary Gaelforce Dublin
YOGA FOR LAURA O'DRISCOLL | 2018 FEMALE NATIONAL SERIES CHAMPION (EXPERT)
necessarily need a yoga session to be a ‘workout’. Our key focus is maintenance; injury management and avoidance, lengthening tight muscles, engaging underutilised muscle, awareness, breath and mental focus.
A
s adventure racers we are conditioned to moving non stop from discipline to discipline, from biking to kayaking, hill running to paddle boarding. An inherent advantage of multi-sporting is that we tend to utilize and tap into a lot more muscle groups than many other single discipline sports. We work into the various anatomical planes, encouraging a general, almost holistic, conditioning. However even with our dedication to the various disciplines, there are still some muscle groups which lie dormant, such as the core and biceps, whilst others like our quads, glutes and hip extensors become tight and overworked, resulting in us picking up injuries both in training and racing. All forms of yoga are beneficial to the athlete. We can gain flexibility, mobility, balance, proprioception, body awareness and form, mental focus, enhanced respiratory functioning and power. The list is endless. As athletes who work a lot in aerobic & anaerobic zones, we do not
With this in mind the first few poses we will explore here are low intensity, mobilisers and stretches, focusing on releasing the overused and often weak glutes and creating mobility in the hips. We tend to hold a lot of tension in the hip region, both physically and emotionally, and with over 20 muscles at play here, it is no wonder that imbalances materialize. If left unmanaged, these can easily manifest into larger issues further down the kinetic chain, such as knee pain and tight calves. FOR EXAMPLE Tight hips and glutes can result in an anteriorly tilted pelvis, resulting in lower back stress, tight hamstrings and ITB, causing pulling on the kneecap, and chronic knee pain. By developing strong, yet mobile, hips and core, we are well on our way to better, injury free, enjoyable training and racing. Avoiding cracks in the foundation, results in a stronger longer lasting structure. Described below are 2 hip mobilisers and glute releases. These are best practiced after a training session or post race, when muscles have been warmed up. *
THE ATHLETE
By Laura O'Driscoll
YOGA FOR ADVENTURE RACES | SUPINE PIGEON | KNEE TO CHEST
SUPINE PIGEON (Supta Kapotasana) Hamstrings, quads, glutes, hip joint mobility, hip flexors. 1.
Lie on your back. Bend knees, bringing heels close to SI bones. Cross left ankle over right knee, coming into a figure-4.
2. Thread hand through gap between thighs, lifting foot off the floor and hold behind thigh. Work the right knee closer to the face, feeling a stretch in the glute. At the same time, work left knee away, working into a rotation into the hip joint. 3.
10 breaths. Repeat both sides.
4.
Ensure the lower back/sacrum is connected to the floor, so that the hips are stable in this hip opener.
5.
Extension: Interlock hands over the shin.
KNEE TO CHEST (Apanasa) Psoas (deep hip flexor) release, lower back pain, expel toxins, pelvis stabilizer, hip mobility. 1. Lie on back, with neutral spine. Bring right knee in toward chest, interlace fingers over shin just below the knee. Extend left leg fully, inhale, and flex foot back toward knee. 2. Exhale, bring right knee out toward armpit. Relax head and neck. 3. 10 breaths. Repeat both sides. * The poses we adopt pre-session or race warm-up need to be more dynamic, allowing increased blood flow to the muscles and joints whilst maintaining a degree of spring, without over lengthening muscle fibers.
ď Ł
Photo Booth
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Break your goal down into bite sized chunks
ManagingGoa
THERE WILL NEVER BE A RIGHT TIME TO DO A GREAT THING. IF YOU ARE WAITING FOR THAT PERFECT MOMENT, PERFECT TIME, PERFECT OPPORTUNITY TO DO THE RIGHT THING...IT MAY NEVER HAPPEN. YOU MUST CREATE THAT PERFECT MOMENT, PERFECT TIME, PERFECT OPPORTUNITY TO DO THE RIGHT THING. - ERIC THOMAS
Blog of the
MONTH
TEAMWORK
T
The old saying has never rang clearer for me of late..."Without a goal, you cannot score". I have been recovering from injury and for the found myself aimlessly doing a bit here and bit there but was getting nowhere fast. In fact, I was getting more and more pissed off at the way my fitness levels were falling away. To the point, I had actually stopped. I was unable to see the forest for the trees, till a friend, now my coach, told me I needed to get a focal point. Something to aim towards. A manageable goal. Up to the night of my injury, my goal was
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always the next race but now I had none. Not knowing when I would be back. So, I set a longterm goal and am gradually making my way towards it. It's big. It's bold but it's achievable. But in setting goals, they need to be realistic. Attainable. Manageable. Let them be big and bold but give yourself time to achieve them. Breaking them into mini goals. It may be running your first 10k from couch but not in a week. It could simply start off with trying to run 1km, walk 1km, run 1km walk 1km. Extending to 1.5km run, 1km walk and so on. Whatever level you are at, remember
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als
H
greatness isn’t achieved by one big jump but small steps , day after day, session after session. Take into consideration your daily life, things that just will happen, family, kids, work and the sacrifices needed when putting together your plan for world domination. I think the key to achieving these goals is keeping it fun. Something that you enjoy and look forward to. Something that doesn't become a chore for any sustained period. The fire inside will quickly quench if you are not enjoying it and seeing no results. Your motivation will drop. Achieving goals can be made easier if you have a good back room team. Sounds pretty professional but it doesn't need to be. This team could be a "significant other" who will put the kids to bed while you hit the tarmac. We spoke about this in a previous blog called "The Invisible Racer". We advise you check it out.
FOLLOW OUR BLOG
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o we have a blog, full of race info, tips and tricks, give-aways, form guides and buckets more good stuff. Pop along, have a butchers, there is something there for everyone!
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4TH MAY 2019 CHOOSE YOUR CHALLENGE:
32.5km Sprint | 27km Mini TRAIL /MOUNTAIN RUN | CYCLING | KAYAKING
10 YEAR ANNIVERSARY
TO BEGIN YOUR ADVENTURE
REGISTER NOW
WWW.GAELFORCEEVENTS.COM
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Teamwork makes the dream work
Happy Out Ad MOIRE O'SULLIVAN (CENTRE) WITH BERNADETTE JENNINGS (LEFT) AND SHAUNA GOWAN (RIGHT) AFTER A GOOD DAY OUT ON HAPPY OUT ADVENTURES' 'NAVIGATION FOR MOUNTAIN RUNNERS' COURSE. PHOTO COURTESY OF CLAIRE MORRISSEY
MOIRE AND CAHAL AT QUEST GLENDALOUGH ADVENTURE RACE 2016 (PHOTO COURTESY OF ACTION PHOTOGRAPHY).
HAPPY OUT
F
or the past five years I have adventure raced all round Ireland. I have competed in events as far north as Donegal and as far-flung as Achill Island. I have endured Killarney’s driving rain as I clawed my way up Mangerton Mountain, as well as basked in the sunshine at the finish area in Glendalough after an amazing tour of Wicklow. Lining up at each one of those races was possible thanks to Pete, my husband. We had just started a family when I discovered the sport of one-day adventure races back in 2013. I needed him to mind the latest baby as
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I ran, biked and kayaked around each course, as well as babysit while I went out for my daily training. Then in the middle of 2018, everything changed. Last summer, Pete became anxious about certain life events, which caused him to lose sleep. When we found out he had depression, not even the diagnosis helped. In the end, Pete felt that the world would be a better place without him. He took his own life two days after Christmas. Standing at the funeral on New Year’s Eve, receiving consolation from Pete’s friends and The Home Of Adventure Racing
dventures family, I was bowled over by how depression and suicide is far more prevalent than I had ever imagined. Many told me of their cousin, brother, friend, mother who had also succumbed to the disease and took matters into their own hands. It made me wonder, is there anything can be done, that I can do to help stem this tide? This is part of the reason why I have just started my new venture, ‘Happy Out Adventures’ based in the Mourne Mountains. For a long time I’ve wanted to teach others, especially women, how to travel safely in the mountains and to learn to embrace the outdoors. The mountains have taught me so much, given me so resilience, and have been my solace for many years. They have made me both physically and mentally strong, at a time when it is imperative that I be both for the sake of our two young boys. Through ‘Happy Out Adventures’, I am providing courses for those who simply want to start trail running, but have no idea where to begin. For those who already have experience of running in the mountains but have mainly stuck to marked paths, I offer courses to help them get off-trail with confidence using only map and compass. To parents who want to bring their kids into the great outdoors, but do not know where to go or what to bring, I organise a ‘Parents up Peaks’ course. Later on this year, I’m also planning on running more advanced navigation courses for those wanting to do a mountain marathon or join an adventure-racing team. tay up to date with all the latest exciting adventure racing news And for those whoaround want a the company teamJoin day out, from county. I’m hoping our to give them orienteering and geocaching ever growing news letter experiences that help them ourto amazing subscription. Weexperience promise not terrain. clutter up your inbox. A monthly letter at most. Click here to join. I realise I am embarking on this very soon after Pete’s untimely death. Sometimes, however, life forces your hand. I am sure however that Pete would, as he always did, fully support me in this, my new adventure.
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To more information, see https://happyoutadventures. com/ or visit https://www.facebook.com/ happyoutadventures/ PETE, MOIRE, ARAN AND CAHAL ORIENTEERING IN THE MOURNE MOUNTAINS 2018 (PHOTO COURTESY OF SUSAN LAMBE).
Race across Ireland’s highest mountains and the toughest cycle routes in the South West along the Wild Atlantic Way. This is the race that will test you unlike any other. The ultimate endurance text.
147km | 248km LIMITED SPACES Kayathlon.ie | 022
WWW.QUESTADVENTURESERIES.COM The Home Of Adventure Racing
14 SEPTEMBER 2019
BRAND-NEW FOR 2019
Run, cycle and kayak around majestic Lough Derg in the Hidden Heartlands of Ireland. CHALLENGE 22KM | SPORT 57KM | EXPERT 69KM For more information, training plans, advice and to register, visit
WWW.QUESTADVENTURESERIES.COM
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Gear Review...
GearReview:Bro
MORE SUPPORT, HIGHER HEEL
TRAIL RUNNERS
THE STATS
Mens Weight: Very Heavy | 330gm Heel-To-Toe-Drop: High | 11.0 mm Heel Height: Moderate | 32.7 mm Heel Cushioning: Moderate Forefoot Height: Low | 21.7 mm Forefoot Cushioning: Very Firm Flexibility: Stiff
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Womens Weight: Very Heavy | 250grm Heel-To-Toe-Drop: High | 9.6 mm Heel Height: Moderate | 31.2 mm Heel Cushioning: Firm Forefoot Height: Moderate | 21.6 mm hy did we pick Brooks latetest offering to review. Well, as you may have heard I suffered an ankle injury. The doctor instructed me to get a new trail shoe for when I got back running with a fair bit of cushion, heel height with a good solid support i.e. not a soft sole.
So I did what every discerning athlete would do and scoured the internet for the latest and greatest, now that I was armed with a valid excuse to get new kicks. My usual go to Speedcross 4s were now showing their age and I wanted to try something different. I picked the new Brooks Cascadia 13 trail runner. And here is what i found out. THE PRO'S Definitely a nice bit of cushioning throughout the sole which makes for a smoother less impactful experience on the joints. Let me explain to you I am not the lightest on my toes. When I strike the ground its a mix of heal and midfoot strike not on the ball of the foot. So my joint usually take a beating mid way through any long trail. You do not loose that firm underfoot Historically, Cascadias have been a comfortable ride, well this viersion is even more so. The support in the arch and ankle are impressive. Coming back from an ankle injury, it didn't take long to feel confident that there was adequate support in those key areas. A big plus especially on the more technical, rockier trails.
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ooks Cascadia 13 The forefront rock plate and flexible rubberized toe cap are excellent. They give off the feeling of a less clunkier toe guard that a lot of other trail shoes have. On the wet trails, they shed water well, even for such a cushions insole. Integrated Gator grip if gators are your thing. Grip Excellent on the dry, rocky and rooty trails, shallow water and dry tarmac. THE CON'S First off, lack of variation in colour. There is a limited offereing so if you like a bright and colourful. #sadface. They were on the heavy side but that comes with all the added features and cushioning I'm afraid. GRIP. Yes I know we mentioned above that grip was one of the pluses but it's also one of the cons. On the mudier, dirtier trails, they lacked grip of say other top end trail runners such as the speedcross or Innov8 range. The lug while semi agressive, lacked that finishing touch to bring you through technical patches at race speed. The lacing system whilst having a took away pouch was not great. They tended to open up half through mid to longer distance runs. Price. Averaging about Eur140 a pair, they sit in the upper tier of trail running price range.
CONCLUSION
With summer beckoning and dryer trails on the way, these should be a serious conideration if you are on the hunt for a new pair of trail kicks.
RATING
8/10 The Home Of Adventure racing
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Based in Glencullen Adventure Park (Next door to Johnny Foxes Pub) Open to the Public Wed-Sun for: Legendary Burgers Tasty Treats Barista Coffee Have a chat with your friends, breathe, relax and enjoy being up the mountains away from it all OUR FOOD Our food is fresh and made in-house using the best locally sourced produce. Our fresh meat is Irish and provided by Traditional Master Butcher Frank Doyle from Bray, County Wicklow. We do not process the meat (no breadcrumbs, preservatives or anything like that is added). It’s Simple and very tasty. Our tomato country relish is slow-cooked in-house from scratch and is used on our beef, veggie and brekkie burgers. Our burger buns are made freshly by The Keegan Family Bakers in Bray, County Wicklow.
RECYCLING AND ENVIRONMENT We’re close to nature here in the mountains so we made a decision right from the start to have as low an impact on mother earth as possible. Where possible our disposable cups, lids, plates, cutlery and glasses are made from compostable and biodegradable materials. Our hot water is provided by our wood burning stove which is fuelled from sustainable wood taken from our own forest here in the park
FOR SOME FRIENDLY COMPETITION WHY NOT JOIN US ON E R E H K C I CL
A FINAL FEW WORDS
THANK YOU!!! We say this every issue but we sincerely mean it! Without you guys, All this could not happen...
P.S. Please make sure to follow us on Facebook. Likes make all the hard work that little bit easier.
Photo captured by Dave's mum at The Race in Donegal
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