Kayathlon.ie ISSUE #6
SEPT 2018
Your Home of Adventure Racing
Welcome
to your September Adventure Racing Magazine
LYME DISEASE AWARENESS on page 18
8 Your Monthly Round up
WAYS TO GET A SOLID NIGHTS SLEEP THE NIGHT BEFORE A RACE
Donegal is primed and ready for GFN... on page 16 WE CAME, WE SAW, WE LIVED
RACENU TRITION on page 34
Have you got the FEAR
on page 46
Contents WATERVILLE TO CAHERDANIEL - QUEST 12.24
002
WELCOME NOTES
004
EVENT GUIDE
008
QUEST ACHILL
016
GAELFORCE NORTH Donegal bound!
OUR LATEST ISSUE OF
018
LYME DISEASE
KAYATHLON.IE - YOUR
032
8 WAYS TO GET A GOOD NIGHTS SLEEP
034
RACE NUTRITION!
038
QUEST 12.24
046
FEARMANAGH AR
A few quick words from the boss chimp Your guide to upcoming events and more Race Review
WE HOPE YOU ENJOY
Avid Adventure Racer and Triathlete Ciara O'Neill HOME OF ADVENTURE sheds light on this little known condition. RACING MAGAZINE.
Tips and tricks
Help dial in your nutrition with these proven methods We took on Quest's new Ultra offereing
Back for its 7th year, we give you the inside scoop
KEEP AN EYE OUT FOR US AT YO U R N E X T R A C E !
36 27K
THE NUMBER OF RACES ON OUR CALENDAR
THE NUMBER OF RACE ENTRIES IN 2017
In total we featured 35 races in 2017 from all 4 corners of our lovely, awesome, jaw droppingly beautiful little country.
Races are on the up as are participant levels. A massive increase from last year...
letter from editor
Hi, Greg Dillon
Chief Adventure Officer
ello and welcome back to our latest issue of your Adventure Racing
H Magazine!
What an epic month of racing August has been. Every weekend there has been something ranging from the sublime to the rediculous. Quest dipped its toe into the world of Ultra Adventure Racing and it didn't disappoint. We were there and it kicked ass.They also announced another trip across the pond to Wales in June which got us excited. BOAT TRIP!
With Septembers racves coming thick and fast we give you the inside track and also report back on Augusts shenanigans So we hope you enjoy it. If there is anything you would like to see in the upcoming monthly releases please let us know. Remember this magazine is for you...the Adventurer. Email us on info@kayathlon. ie with your suggestions and keep up to date by following our Facebook, Twitter and Instagram. We also have a free Strava Group with over a 120 fellow adventures. Join us!
ď Ł
Event Guide
There is a race for everyone no matter what level you are at... ...with 36 races to choose from, from all over the country, running from February all the way through to November Sign up today!
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Your Home of Adventure Racing
t e
36 RACES IN
2018
One StopShop ...for all your race information ONE OF OUR most popular features on our site is the Event Calendar. In the couple of years, the adventure racing scene in Ireland has exploded seeing up to 35 events being run nationwide without over 27000 entries. And these numbers are growing.
country of ours. Make sure you are following us on Facebook, Twitter and Instagram where you can keep informed about competitions and giveaways.
You will find a comprehensive & up to date listing of all your favorite races the moment they are announced along with course maps, wave breakdowns and also a new registration links too . To date we have given away dozens of free entries to races spanning the four corners of this awesome
Your Essential Guide to Irish Adventure Racing FULL LISTING
Your Home of Adventure Racing
Kayathlon.ie | 5
Upcoming Events Quest Achill Date: Sept 8th Quest Achill takes is part of the best adventure race series in the world. This epic adventure involves racers running along Keel Beach and cycling through Achill Island, along the Wild Atlantic Way and kayaking across Keel Lake. • • •
18k - Mini 31K - Sport 63K - Expert
Race info...
Éalú Lua Date: Sept 15th Éalú Lua Adventure Race takes place on and around beautiful Loch Allua, between Ballingeary and Inchigeela, on the river Lee. It consists of a 5km run 20km cycle 1.5km kayak. Race info...
The Coalface Date: Sept 22nd This is a single day adventure duathlon race. Based in a former coal mine you will be running and cycling up to four sections, combining running trail, forest track, hills and an abandoned open cast mine. • • •
30K - Challenge 56K - Sport 73K - Elite
Race info...
...lots more new events to be announced, to stay up to date with all the latest Even
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in September '18. Gaelforce North Date: Sept 22nd Donegal offers up yet another serving of Adventure Racing madness with courses that will blow your mind. • •
36K - Sport 70K - Elite Race info...
FEAR Date: Sept 29th Back for it's 7th year, Fearmanagh never fails to hit the target. This is a sell out event so register now to avoid disappointment • •
74K 35k Race info...
so make sure to follow us on Facebook nt announcements.... Your Home of Adventure Racing
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BECOME A
GAELFORCE LEGEND ADVENTURE RACE - 62 KM & 43 KM RELAY & DUATHLON OPTION AVAILABLE FOR FULL RACE INFORMATION VISIT
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GAELFORCEEVENTS.COM
Your Home of Adventure Racing
AVA I L A B L E O N K AYAT H L O N . I E / S H O P Your Home of Adventure Racing
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Q
08.09.18 MINI: 18KM SPORT: 31KM ELITE: 63KM
QUEST ACHILL
Keel Beach, Mweelin Mountains, Jaw dropping coastline and a Fancy Dress Party. Always a great weekend away.
A
head of yet another sold out Quest Achill Adventure Race, I thought I would give you a little preview of this great event. If you’re a first timer, you’re in for an awesome time. You will take on the dramatic mountains, sandy beaches and rugged Wild Atlantic coastline of Achill Island.
There’s an option of three routes on the day, the 18km ‘Mini’, 31km ‘Sport’ and the 63km ‘Expert’. The 18km ‘Mini’ begins with a 600m kayak along the clear water of Keel Lough, followed by a 5km run across Keel beach. Mini participants will then pick up their bike and the transition area at Keel beach and continue the 12km cycle to the finish line. For those on the ‘Sport’ route, they will start with a 900m kayak along Keel Lough followed by an 8km trail run starting on Keel beach and taking them along the rugged coastline through the sandy shoreline. Finally, when back in transition after picking up their bikes they aim to cross the finish line after a 22km cycle. The ‘Expert’ route, totaling in 63km similarly begins with a kayak but at the longer distance of 1.2km along Keel Lough. Followed by a 15km trail run with a gain of 600m, then on to a 45km cycle starting on Keel Beach that will take participants on an amazing journey around the Island on rolling hills and fast downhill sections. Following last year’s event, Quest are keeping up the new tradition of a fancy dress after party to top off an adventurous weekend. The fancy dress party and prize giving takes place in Gielty’s Bar and Restaurant in the evening (fancy dress is optional but sure you may as well!). If you can, try to stop every now and then and take in the savage beauty of Achill.
RACE PREVIEW
QUEST ACHILL ROUTE BREAKDOWNS There’s an option of three routes on the day,
The ‘Expert’ route, totaling in 63km
the 18km ‘Mini’, 31km ‘Sport’ and the 63km
similarly begins with a kayak but at the
‘Expert’.
longer distance of 1.2km along Keel Lough.
The 18km ‘Mini’ begins with a 600m kayak along the clear water of Keel Lough, followed by a 5km run across Keel beach. Mini participants will then pick up their bike and the transition area at Keel beach and continue the 12km cycle to the finish line. For those on the ‘Sport’ route, they will start with a 900m kayak along Keel Lough followed by an 8km trail run starting on Keel beach and taking them along the rugged coastline through the sandy shoreline. Finally, when back in transition after picking
Followed by a 15km trail run with a gain of 600m, then on to a 45km cycle starting on Keel Beach that will take participants on an amazing journey around the Island on rolling hills and fast downhill sections. Following last year’s event, Quest are keeping up the new tradition of a fancy dress after party to top off an adventurous weekend. The fancy dress party and prize giving takes place in Gielty’s Bar and Restaurant in the evening (fancy dress is optional but sure you may as well!).
up their bikes they aim to cross the finish
If you can, try to stop every now and then
line after a 22km cycle.
and take in the savage beauty of Achill.
RACE PREVIEW
QUEST ACHILL
22.09.18 FULL - 62KM CYCLE - 45.5KM/RUN - 19.5KM/KAYAK - 2KM SPRINT - 43KM CYCLE - 30KM/RUN - 12KM/KAYAK - 1KM
GAELFORCE NORTH
Killary Gaelforce are back with yet another no holds barred race in the stunning wilds of Donegal.
D
onegal has begun to challenge Kerry’s crown as the Adventure Racing capital of Ireland with new races popping up and established races growing in popularity. September, the On 22nd formidable Gaelforce returns to North West Donegal to challenge both the seasoned and newly converted racers whilst showcasing some of the most spectacular scenery the northwest has to offer. With a 62km full course and a 43km sprint course on offer both routes takes you from the jagged peaks of Glenveagh National Park via the bog and scree of Mount Errigal to the sweeping sandy beaches of Bunbeg. The terrain includes rough tracks, mountain scree, trails, sealed roads, shimmering lakes and sand dunes. It has everything you’d expect for a Gaelforce event, It’s a tough challenge for the body and mind but you’ll be rewarded with spectacular views and of course the feeling to satisfaction and accomplishment!!!
DATE
22/09
DONEGAL...CHALLENGING K ROUTE BREAKDOWNS SPRINT - 43K BREAKDOWN STAGE 1 TRAIL AND ROAD RUN (10KM) Starting at the southwest end of Glenveagh Valley running along a narrow path through the Bridle Pass, passing through the grounds of Glenveagh
STAGE 3 ERRIGAL MOUNTAIN RUN/ WALK (2KM) Up to the shoulder (approximately half way up) of Mount Errigal and back down. Terrain is varied, including bog nearer the base and scree further up.
Castle and to the bike transition in the
Competitors must reach the base of
car park.
Errigal by 1.30pm otherwise they will
STAGE 2 CYCLING (14KM) Cycling on sealed tarmac roads through
not be allowed to climb. STAGE 4 CYCLE AND KAYAK (1KM)
Glenveagh National Park, alongside
From the bottom of Errigal it is a short
the Derryveagh Mountains, to Errigal
cycle to Dunlewy Lake. There is a time
Mountain.
out at the kayak transition except for
KERRY AS AR HQ OF IRELAND
DONEGAL...SO MANY HILLS TH
those in the elite category. The boats
You will paddle a looped course on the
are tandem sit-on-top kayaks. You will
lake. The boats are tandem sit-on-top
paddle a looped course on the lake.
kayaks.
STAGE 5 CYCLING AND FINAL RUN
STAGE 3 CYCLING (24KM)
(18KM)
Cycling on sealed tarmac roads through
Cycle to Inishcoole Beach at Bunbeg.
Glenveagh National Park and alongside
This is a mix of on and off road cycling –
the Derryveagh Mountains, to Errigal
approximately 6km off road along rough
Mountain
Coillte forest tracks. The race ends with a short run along the dunes to the finish line at the beach. FULL - 62K BREAKDOWN STAGE 1 TRAIL AND ROAD RUN (15.5KM) Starting at the southwest end of Glenveagh Valley running along a narrow path through the Bridle Pass, into the grounds of Glenveagh Castle
STAGE 4 ERRIGAL MOUNTAIN RUN/ WALK (4KM) A marked route is followed up and down Mount Errigal. Competitors must reach the base of Errigal by 1.30pm otherwise they will not be allowed to climb. STAGE 5 CYCLING AND FINAL RUN (18.5KM)
and up and over Gartan Mountain
Cycle to Inishcoole Beach at Bunbeg.
(200m height) to Gartan Lake. This is a
This is a mix of on and off road cycling –
remarkable run through the valley and
approximately 6km off road along rough
past Lough Veagh. Watch out for the
Coillte forest tracks. The race ends with
Golden Eagles!
a short run along the dunes to the finish
STAGE 2 KAYAKING ON GARTAN LAKE (2KM)
line.
HEY WROTE A SONG ABOUT IT
BECOME A 53 DEGREES NORTH MEMBER AND RECEIVE EXCLUSIVE DISCOUNTS
FOR SOME FRIENDLY COMPETITION WHY NOT JOIN US ON E R E H K C I CL
E E R F S 'I T . . . E R U S N A ! W C I A GO' R C LD U A F O T I B A & T'IS
LYME DISEAS I was sweating, my heart was racing and I felt like I was losing my mind
SE - CIARA ONEILL Lyme Disease? So what is Lyme Disease? It's a bit of a buzz term in the world of outdoorsiness. One of those diseases that we regularly hear about but know little about....
H
ow do you get it, what it means to you as an athlete, how do you combat it, Is it contagious etc etc?
How can it be contracted? Bleedin' ticks! That's not a gobsheen that might have tried to chat you up in Coppers but an insect. They are a glorified mosquito that basically wants a quart of your blood and in doing so spreads the disease by biting into you. WARNING SIGNS. The tick will most likely need to be pulled off your arm. There are methods of doing so. They key is to grab it by its head/mouth and not to squeeze the body. By squeezing the body you are effectively emptying its inside like an injection into you. The bite, if infected may cause in some cases, a big bad ass white ring around the initial bite area. Like a mozi bite on steroids. The white area will turn the skin hard and sensitive to touch. You may also feel flu like symptoms in the days that follow. Get to the GP! Although in some cases you may not even know you were bitten at all. Ciara O'Neill, a keen triathlete and adventure racer spoke openly to us about her experience with Lyme Disease and how it has effected her life. Her Dip in form. Unexplained by
CIARA O'NEILL
LYME DISEASE
so many specialists. Winning one day. Unable to finish the next day. I left the session feeling deflated. I knew something wasn't right and if I was honest with myself, it hadn't been for quite a long time. I had convinced myself it was overtraining, it was stress, it was part of getting older, part of being an athlete... I had visited the GP many times with symptoms and I had in turn seen many different specialists but each one assured me that there was nothing clinically wrong with me. Each time I left a doctors office I felt as though I was acting like a hypochondriac as I was told it was due to stress, it was IBS, it was part of getting old, it was in my head or it was part of being an athlete. I decided that I was going to have yet more bloods checked and this time (thanks to google) I asked the GP to check for lyme disease. I didn't really think I actually had lyme disease. I was just being a hypochondriac. But then the tests showed that I was positive for several tick borne diseases including Bartonella, Babesia and Ehrlichia. My head was spinning at the news and at first Kayathlon.ie | 26
I actually felt relieved. We knew the problem. There was a problem. And so we could fix it, right? I figured a few antibiotics and I'd be flying like I knew I always should have been. I didn't even know what Lyme disease was before three weeks ago, Sure, I had seen a few references to it on occasion but these went right over my head as it didn't concern me. I was healthy (or so I thought). Unfortunately late stage lyme disease is not easily treated with a simple course of antibiotics, as it typically is during the early stages of infection. Many people learn to 'live with lyme' but I don't want that (of course). I want to kill every last bit of it and be able to train at a high level without wondering if each session will push my immune system that bit too far and bring back symptoms. I can actually recall being bitten by a tick (not to be confused with a thick lol) although many people don't recall a bite. It was around the time of the Dublin Half Marathon in 2015. I was out for a run in the Phoenix Park and afterwards I noticed several bites on my legs, but one in particular had me concerned. It was quite red and itchy and it developed a large red Your Home of Adventure Racing
ring around it. I contemplated going to the GP but according to google i would develop severe flu like symptoms if it was anything to worry about so I decided to wait it out. This was my first marathon and training had gone quite well considering it was quite ambitious to attempt to run a marathon with less than a year of running experience under my belt. I ran the Dublin Half at my planned marathon pace and was quietly confident that this was a pace I could hold for the full marathon. However, I remember doing a run a few days before the marathon at marathon pace and struggling to hold it, with my HR much higher than expected. Of course, I put it down to the taper and was reassured by several people that I should trust the training and it would all come together on the day of the race. Still no sign of a flu and to be honest all thoughts of the bite disappeared as the bite mark also disappeared from my calf. Marathon day day arrived and I felt good as i lined up to start. As I passed Christchurch
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(about 2 miles) I remember feeling hotter and sweatier than I would have expected to feel at that stage of the race and at that pace. I put it down to excitement and threw away the top layer I had been wearing. As we ran through the Phoenix Park, I started to just feel off and my right hip felt stiff. I couldn't believe that my body was acting up on me so early in the race. I had done so many long runs where I felt amazing throughout and now at 6 miles on race day I felt crap. I wouldn't say that I felt like I had a flu but my body didn't really want to run and I was genuinely considering pulling out at the half marathon point. But I didn't, and I finished the race in a blur of feeling crap, while pouring the caffeine gels into me. I had heard people talk about the feeling of euphoria that you get when you cross the finish line of a marathon and indeed I had felt a 'runners high' in the past after races but when I crossed the line of the marathon I just felt crap.
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CIARA O'NEILL
LYME DISEASE In the days following the race, I remember feeling as though my HR was quite high and as though my adrenals were out of sync and I was constantly on edge. My muscles were a bit stiff, nothing major but just a feeling as though my body was in distress. In hindsight, the infection was spreading but I thought it was my body's reaction to the marathon. My return to running was as expected after a marathon. I didn't feel as though I had much of a pep in my step, but again that was expected after a marathon. I focused on hopefully feeling back to normal and reaping the benefits of my marathon training in the Jingle Bells 5k in early December. This should be plenty of time to be well recovered from the marathon, however,
this race didn't go well either. I think my excuse that day was the strong wind..... I had excuses for everything. It continued like this for months and eventually I left the athletics club that I was training with in the hope that a different training approach might be the answer as to why I wasn't progressing. It wasn't, and I continued to run at the same paces. My hip that had been feeling stiff during the marathon started to act up again and I went for an MRI which showed significant oedema but no cause for it. I decided to go for ESWT and within hours my hip felt perfect again. I had no other symptoms apart from swollen lymph nodes for the whole of 2016 that I can recall, but I just didn't have the same ability to Kayathlon.ie | 28
push like I used to before the marathon. At the end of 2016, I decided to try and mix up my training a bit and train for triathlon. I started training with a triathlon coach and I finally felt like I was progressing. My run times were improving, I was learning to swim at a good rate and I took to cycling fairly well in a short space of time. I competed in a few races and even found myself on the podium in many of them. I was always drawn to long distance and at this stage I did seem to have particularly good fatigue resistance. Looking back now, I had probably entered a natural remission as I had a very healthy lifestyle and having eased off my training in 2016 my body had done a fairly good job at managing the lyme infection. I entered my first half ironman distance race in May, Lough Cutra, and it went very well for me. However, after this race I didn't feel right again. I would randomly feel fatigued and my body seemed to have different issues one after another, starting at my hip again and working its way from my lower organs up to my chest. I had several falls while I was both running and cycling but I put these down to tiredness from training and of course any pain I felt in my body I blamed on the falls. I then did my first full distance race in August and the night after the race I felt like I was dying. I was sweating, my heart was racing and I felt like I was losing my mind (all while sleeping in a tent with lashing rain outside might I add). I knew I needed to take a break from training after this race as I thought this was all due to overtraining, but I had already signed up for one last race that year, the Lost Sheep. I hoped that if I rested up for the few weeks between the races that my body would feel good again and I'd get one last race in for the season. As soon as I got on the bike in the Lost Sheep I knew I wasn't ok. I had no energy and the rest of the race was torture. When I crossed that finish line, I really didn't think I'd ever do another triathlon again. Your Home of Adventure Racing
I took a few weeks away from training with complete rest. During this time I ended up taking an antibiotic and I noticed a red rash which looked like stretch marks on my abdomen (a classic sign of lyme co-infection Bartonella). I rang the doctor and she changed the antibiotic to another one which caused no reaction. Following the antibiotic, I began to feel like my old self again and I remember commenting that I felt amazing, which I put down to taking a rest from my training. I realised that I'd actually been feeling quite anxious a lot of the time over the last few months and it was only when this lifted that I noticed how much it had been impacting me. Feeling well again and having taken a rest, I returned to training in November and while my fitness had dropped, I felt good and I felt that I was able to push in sessions like I used to. I remember a few track sessions where i really felt like I was hitting good times and the ability to 'dig deep' was there. It didn't last though. I did a 53k ultra race (Art O'Neill) and again I didn't recover well from it. Training was very up and down, some days I could push and some days I could barely drive to sessions with the tiredness. I constantly felt heavy and was adamant I had put on a lot of weight - I now know this was actually swelling. I started to also get a lot of brain fog but it was quite subtle and it was easy to put it down to stress. But as the year went on all the little symptoms got a little bit bigger and the fatigue was so up and down that I began to wonder if I should quit triathlon and return to just running. I still thought it was because I was training too much or under stress. Instead, I switched coaches and I started a plan which was tailored to my paces and we used training peaks to track my data. I guess using this software highlighted to me that the inconsistencies in my training weren't in my head. I could run 10k one day at my easy pace and HR would be around 140 ish and another day the same run would have my HR close to 160, while sweat poured from me. In hindsight, there were so many times that my body was screaming at me to listen to it and i ignored it. When I first got the positive test result news that I did in fact have Lyme disease, I tried to continue my daily Your Home of Adventure Racing
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CIARA O'NEILL
LYME DISEASE life as it was, in the hope that I could just step back during treatment. However, suddenly all the symptoms I had been ignoring were very real and joining the dots sent me almost into a panic of realisation at how much this disease has taken hold of my body. It felt like the scene in 'The Usual Suspects' where all the pieces in the puzzle join together to reveal Kaiser Soze's identity. It was all there under my nose and i didn't see it. I remember saying sentences like 'I feel as though my body is constantly fighting something' and 'I feel like my insides are all full of inflammation.' I had also noticed small things like my skin was looking older and thinner, my hair was also thinning and looked very dry. Some days I would wake up with a perfectly flat abdomen and on those days running felt like it should but other days I would feel so heavy. Unfortunately, I didn't trust my instinct and continued training in the hope that it was all in my head and the doctors were right. My first triathlon coach once said to me that I wanted it too much, and at the time I dismissed what he said and thought to myself that it wasn't possible to want to be the best too much. Now I realise what he meant. I wanted to be the best at everything. Even now, I want to be the best at recovering from lyme disease lol. I am still waiting to see a specialist but in the meantime I am also looking into options for treatment abroad. I've done a huge amount of reading on herbal protocols, supplements, treatments for gut health, diet and much more. I'm gradually making changes to my lifestyle to incorporate these and I definitely feel some improvements in a short space of time. I have had to take a complete step back from any sort of a training plan but thankfully I am still able to do some light training at an easy intensity. I'm also avoiding chemicals as much as possible so I've stopped swimming in pools with chlorine and instead most of my swimming is done in the sea, which my body seems to much prefer (unless there is jellyfish ha). I've also returned to Bikram yoga and I'm finding this really good, both physically and mentally. I believe that the key to being a successful athlete is getting back up no matter how hard or how many times you get knocked back. Well, this is probably about the biggest knock back I could have imagined. But I will get back up.
Disclaimer
We are not doctors, medical experts or anything near it. If you find you have come across any of these symptoms and are worried about it, contact your local GP at once.
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8 +
Tips & Tricks
Ways to Get a Good Sleep the Night Before a Race
So, are you one of the many, who gets so wound up the night before a race, that sleep just isn’t an option. Check out these 7 methods of getting you race ready. 1. DO NOT OVERTHINK IT! OK, show of hands how many of us have been lying in bed into the early hours, starring at the ceiling, worried about getting no sleep, or indeed how the race will go? Anybody, Bueller, Anybody? Well research shows that the amount of sleep that you have the night before a race, will not have as big an impact as you may think. If you can get a good nights sleep the night before the night before a race. i.e. Thursday night before a Saturday race. In fact you should really try and prioritize your sleep patterns in the days and weeks coming up to your race. So if you are unable to get to good sleep the night before, you should be covered! Kayathlon.ie | 32
Your Home of Adventure Racing
Like the thousands before you, you have tried this Adventure Racing lark and you caught the bug. Only thing Tipsmiddle & Tricks is now you want to up the ante and move to the distance but haven't a clue where to start! well...read on!
2. IMAGINE YOUR PB
Still struggling to sleep. OK, take a couple of minutes, alone, to imagine yourself waking up after the perfect sleep, eating your breakfast, getting ready and making your way to the start, without panic. Go through each stage of how you would like them to turn out and finally finishing strong and fast over the finish line crushing your old PB. Visualizing success is a common way to relax and chill the beans. 3.GET ORGANIZED Don’t leave it last minute. If anything that our competitor spotlights has thought us is that all the top guys and gals have all their kit ready and accounted for days in advance of the race. It’s just a mater of getting into their kit in the morning and getting the game faces on. Don’t discover when all the shops are closed that you need x y & z. Charge your phones, set your alarms, have your breakfast plan sorted and leave any other kit by the front door to collect on the way out.own the wilderness. We live in one of the greenest countries in the world, why not get out there and embrace it! 4. RACE RITUAL Plan out a bed time routine. Dim the lights, turn off the TV an hour before you hit the hay, have a book to read, even do a bit of light stretching. Get off your phone or any other electronic device that causes over stimulation of the eyes, even take a bath. just dial it down and chill. 5. STIMULANTS In the week leading up to your race, go easy on sugar, caffeine or anything like that. Avoid fatty food and/or spicy foods too. 6. EXERCISE BETWEEN THE SHEETS You may have a lot of...how can I put this...built up tension. It's scientifically proven that a little hanky panky can help you destress and take your mind of things. Just don't go all tantric on it, thinking your Sting or something. Save a bit energy for the morning. 7. GET YOUR BEDROOM SORTED IThis needs to be an oasis of calm. De-clutter it, clothes that are everywhere, get them off the floor, into wardrobes, wash bins or presses or wherever they should be. Clear surfaces. Bedside Lockers. put what ever junk is thrown on top either in the drawers or just out of sight. Dim the lights, make sure the room temp is right, close the curtains and turn your alarm clock away. That flashing red reminder of what time it is will wreck your head if you keep starring at it. 8. STILL AWAKE? It's 3am. You can't get to sleep. Get up. Lying there clearly isn’t working. Do a household chore. Grab the washing basket you filled earlier and put on a wash. It’ll take your mind off it. You might feel a sleepy after it and if not, a couple of hours kip, in the bigger scheme won’t make a massive different but getting stressed about it will.
BAT
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Your Home of Adventure Racing
TTLE OF NUTRITION Race fueling, race nutrition is a hot topic and a never ending question we receive. As we are now in 'Ultra Season' where nutrition is so vital, we have decided to shed some light on it. Most people are aware that they need to train the body for an adventure race, they need to do the long runs, the sprint/ hill repeats, the long cycles, the brick or back to back sessions etc…they know they need to have the right gear, the bike needs to be in good working order, the runners need to be in decent shape, all the important and obvious things and most people get this right. However they tend to forget that the body also needs to be fueled to do an event, the body needs energy, needs water and if doesn’t get these things then it will not be able to go on or will not be able to function correctly. Success in an adventure race will come as much from having the right nutrition plan as having done the right training… and success is relative, it may be winning the event, beating your last year time or it may be about finishing….it doesn’t matter, you still need to have a plan! In your average adventure race if you don’t hydrate or fuel properly then you won’t perform optimally, you’ll be sluggish, you’ll be tired on the last run, you might have to walk a bit, you might not feel too good in the later stages of it….but chances are that you’ll get away with it, the race is only a few hours and you’ll put it down to a bad sleep , the
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drive to the race, going too hard on the steep bit, going too hard on the bike or whatever. With a long endurance event like Quest 12/24 you will not get away with it, if you have a bad nutrition plan, or worse have no plan in place then best case you will suffer badly for hours and worst case might not even be able to finish. With a decent breakfast on the morning of the event and your body reserves you will typically have enough in the tank to go a moderate pace for 3-4 hours (if you go at a more intense pace then this may be as short as 2 hours)…so without additional fuel your body will start to let you down and you will be in trouble…..you will experience what they call ‘bonking’, you will hit the wall, your body just won’t be able to go on. Race fueling (I am avoiding calling it nutrition) in my opinion is both an art and a science. The basic maths are simple – you put x fuel in you get y energy out, your body can only absorb about 300 cals per hour.... and depending on how intense you are going you will be using 500-800 per hour. Staying in your aerobic or fat burning zone (about 50-75% of your max heart rate) will enable the body to get the most of the remaining calories needed through burning stored
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RACE NUTRITION
fat...therefore following this strategy and staying in zone 3 heart rate zone you can keep going and not run out of steam and finish the event. However, operating above this intensity level you will not burn body fat. Your body becomes a carbohydrate (muscle-glycogen) burning machine....so 2-3 hours at above this zone and you will hit the proverbial wall, and bonk....you don’t want this...a gel or bar might give you temporary relief but you are running on empty and it will not end pretty! A very simple rule is the longer the race, the less intense you go, and the more you eat. The key to a successful fueling plan is to start your plan right from the start, eat before you get hungry, and drink before you’re thirsty. Plan to start eating and drinking very early in the race. Plan to start eating and drinking on the first cycle….do not wait until you get to transition to refuel….if you wait until you get to Carrauntoohil then it’s already too late. The art side of race fueling is figuring out what works for you the individual, you need food that works for you, that you can easily eat and more importantly that you can easily digest. One option is to go with a product like tailwind or something similar where you can get a measured amount of calories in your water mix and you can control how much you take in per hour, couple this with some solid food (which is as much mental as anything for a bit of variety and taste) and there is a readymade and easy to implement plan….but at this stage you should have tried this and made sure that it works for you….do not try anything new on race day!! You need to be able to digest, and then absorb, whatever food and drink you decide to use. The fuel you take in first starts to break down in the stomach, then empties into the small intestine, where the carbohydrates, fats and proteins are absorbed. So ideally, you want your food or liquid to become absorbed as fast as possible to fuel your muscles (and brain!!!) Standard stuff long distance or endurance event athletes use are things like fig rolls, jaffa cakes, protein bars, energy bars, chocolate bars, cakes, biscuits , sweets, jelly beans, boiled spuds, even sandwiches. There is also the weird phenomenon during longer events where you start craving totally random stuff, usually towards the end of a stage or the event, where you start to crave, fizzy drinks, crisps and very random stuff….so it’s a good idea to pack a few bits and pieces in the transition boxes like crisps, cans of coke or lucozade or whatever….the key is to find what works for you A challenge for some people with the eat eat eat plan may be that they struggle to eat on the move, again this is something to practice in training….the bike is your friend, a moving cupboard, a restaurant on wheels. Use the time on the bike to eat, getting to the top of a climb like Ballaghbeama you will be tempted to breathe a sigh of relief and
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<< FO O D A DV I C E
reward yourself with a fast descent, going hell for leather down the far side as fast as you can….think the bigger picture….use the flat and downhill sections to get some food in to you, if you use the flat and downhill sections to ‘make up time’ only then soon enough you’ll be at a hill again and the opportunity will be lost…it’s a long day, a few seconds made up on a descent won’t matter a bit in the bigger scheme of things. You know the course at this stage, plan when you will eat….know what you have on the bike, what you’ll have at transition (remember you will have access to hot water, maybe a pot noodle works for you!!), what you going to bring on Carrauntoohil, what will you bring on the last run, what about the kayak?? If you are planning on wearing a race/hydration vest on any of the runs then have it pre-loaded with your food etc.. Google long distance race fueling or talk to someone who has done a long distance event (even an ironman or ultra-race or something like that) about fueling/nutrition and what you need to be doing. As an average level participant in these events, this is just my interpretation and what works for me, and it’s just my very simplistic maths and strategy.....300 cals every single hour, right from the word go, and about 500ml water roughly every hour. So bottom line, go out too hard and you’ll be in trouble, don’t eat enough and you’ll be in trouble.....take an hour to put together a food and nutrition strategy....educate yourself on the basics of race fueling (google it, there are hundreds of pages which will give you advice)….This is just my opinion and what works for me.....There are a bunch of lads in this group who have done long distance events...I’m sure they would happily advise on what worked for them (there’s no real blueprint, while the basic strategy is the same, the interpretation and the specifics of what is used or eaten and what works will be different). Feel free to ask me anything, happy to share what has worked for me (and I know what happens to me if I don’t fuel as well, I have me the wall more than once in my earlier endevours!)
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QUE
THERE WERE CALLS TO MAKE OUR RACES MORE CHALLENGING
QUEST 12.24
EST WENT ULTRA The scene was set. The months of prep were done. Nutrition was
dialed in. It was time. Time to step up to the next level. Quest Adventure Series had announced back in 2017 that they were upping the ante. There were calls from the more seasoned adventure racer that they wanted something bigger, tougher, harder. Well Quest didn't let the side down. They announced 2 races, a 12 hour 146k & a 24 hour 253k race around the Kerry way.
T
raining had to be upped. Longer sessions, further distances, higher climbs. We had roughly 10 months to prepare for. Unlike the rest of kayathlon crew, I was a newbie to the world of Ultra. It was a massive step up as I preferred the sport distances and the odd expert route. REGISTRATION/BRIEF We arrived down to Sneem Hotel for registration and the pre-race brief. There had been a lot of chat, Chinese whispers though different forums and WhatsApp groups about this and that, which were laid to rest at the brief. I have been a big advocate of such briefings, especially because of a race of this magnitude. There were so many variables. Brief over, transition boxes packed off, time for a quick bite to eat and hopefully get a few hours shut eye. But will have to admit not too much was had. RACE DAY 6am and the 24hour races were gone on there way. 6:30 for us 12 hour racers. Although there was a mass of experienced Adventure racers here, like myself, a lot of very nervous faces as this Ultra racing malarkey was new territory. Like a bolt, the podium chasers shot off, and before long were gone out of sight. I was warned over and over to race my own race, go at my pace. It was going to be a long day. Probably one of the hardest things for first timers as the natural inclination would be to floor it. It was a game of mathematics to get you over the finish line in one piece. Keep ahead of the hunger and thirst. So eating and drinking was a challenge within itself. The cycle was 48km to Carrauntoohil(The Devils Ladder route). It was a cold start to
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QUEST 12.24 THE COAST TO CAHERDANIEL
INTO THE CLOUDS Alt. from top of Ireland
the morning. Opting not to wear gloves, for the first 10km was a knuckle tingling decision, but the forecast was good for the day and it wasn't long before everyone was shedding layers as soon as the sun began to rise. This was a lovely cycle with a few challenging hills along the way to get the blood pumping. A few bike issues were causing time and effort, so had to dump the pedal cages just before the climb at Ballaghbeama Gap. Up and over the hill and Carrauntoohil here I come.
FEELING ON TOP OF THE WORLD Time for a well earned sit down at the summit of Carrantuohill
After getting myself sorted in T1, I made my way along the trail to the base of the climb. All feet and hands needed on this. 4 wheel drive up. Got to the shoulder and stopped to see the view behind me. 700+ meters high. The sun was shinning. It was amazing. A quick turn right and up the final climb to the cross. The clouds had now cleared and the panoramic was indescribable. I only wished I could have stayed up there for longer. DEEP BURN I began to make my descent and I was moving well, came to the zigzag trail which traversed down the side of the mountain and within a few minutes, my quads started burning up. It just seemed to go on and on. Time to walk it. Save the batteries. Got to the base and gingerly began to make my way back the 4km passage to the car park. Quick calorie intake and off I went again. 47km to Waterville.
WHAT GOES UP... The zig zag decent of Carrantuohill
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I found this was a particularly lonely cycle. There were strong plain winds to contend with. Bar a handful of people I passed, I was on my own.
Alone with my thoughts, trying to occupy my mind with anything but negative thoughts. I got to Ballaghisheen Pass. Had a pop at it but jumped off as I began to hyperventilate, remembering what I was told. Further on, about an hour later, never have I been so happy to see a road sign "Waterville 14km". That renewed the energy in my legs and I pressed on to the kayak where I met our own Padraig O'Connor who was helping out in the car park. The usual slagging match and off I went. 3 Down, 3 to Go. The kayak currents were strong from the off, cutting straight across the boat so it was a one sided paddling all the way and the opposite on the back. 2 laps and done. I was greeted by my cousins and again #TeamComerford who were full of words of encouragement and enthusiasm. It was infectious. A short 14km bike ride along the stunning coast line to Catherdaniel. I made sure to stop and take as much as I could in. I made my way to the community center where I was welcomed by the high spirited helpers. I had an 18km trail run ahead of me. This was the section I was dreading from the off but I felt great. Quick change of clothing. Bite to eat and then I pulled out my secret weapon. My tooth brush. Heaven! From about 10 hours of shoving god knows what into my mouth, it was just what the doctor ordered. The trail was great. Km after Km were quickly being chalked off. It seemed that every 20 yards there
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QUEST 12.24 was a little luminous flag guiding us on our way. A couple of nice climbs thrown in for good measure. I couldn't get over it when I looked at my watch and there was only 8 km to go. The realization that I was actually going to do it.
ALL SMILES At the starting line..
PANIC! I came off the trail and began to enter the town. I saw the iron cast model of John Egan, the Kerry footballing legend. Panic set in. In my head, I was to enter the far end of the town. Had I missed a turn off and added an extra few Km to my race? But a steward caught this panic stricken runner and ushered me in the direction of a side street. And breath...for now... ONE FINAL TWIST! Now the next section is a bit bizarre. It was as if Quest did it on purpose just to mess your head and just when you thought you were home, you came across this twist. It's hard to describe, but you enter a densely wooded area with no markings. You can here the music at the finish line but cannot see it. Panic sets in again. So close yet so far. The rest of the race was so well marked, you have become dependent on those little yellow flags. Eventually, after a minute or two you will find your way out. Never have I been so happy to finish a race. It's almost indescribable the feeling of accomplishment. No, I didn't complete it in 12 hours but I completed it. And like many with me, that was the main aim. Anything else was a bonus. Everything about the race was right. The organization. The course markings. The transition help. The weather and above all, the comaraderie between fellow competitors. NEW TARGET! August 31st 2019. That's the date of the race next year. My advice...Put your name down for it. It was top class. Even almost 2 weeks after the race and I'm still on a high. Next year, I'll be back. To break the 12.
LOCAL WELL WISHER Remember this fella...and the pot man :)
A FRIENDLY FACE! The immortal John Egan sitting in wait to welcome us home.
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29.08.18 LONG: 74KM SHORT: 35KM
FEARMANAGH B
ack for its 7th year, the ever popular Fearmanagh is back for another installment of Adventure racing fun. This no holds barred adventure race will put you to the proverbial sword and see what you are made of. quick overview gives you an idea of what is in store.
There are two ways in which you can compete in FEAR. Team Event As a member of four person team. Competitors can enter as part of a four person team. The Competition will be won by the team with the best combined time (best three times used) Or as an Individual Just to note, there will be "No on the day" registrations. You must enter online which will be open for a short time longer, so register now to avoid disappointment. LONG COURSE • Cycling (Knockmore to Lough Shore) 10.2kms • Running (Wee Dog Jog) 7kms • Cycling (Knockmore to Lough Shore cont …) 30.5kms • Running (Blackslee Trail) 4.5km • Cycling (Knockmore to Lough Shore cont …) 3.8kms • Running (The Magho Cliff Challenge – downhill) 1.2kms • Kayaking (Paddle Power Point) 2kms • Running (The Magho Cliff Challenge – uphill 1,000ft) 1.2km • Cycling (Lough Shore to Pub Door) 13.6kms Total: 74Kms (approx) SHORT COURSE • Cycling (Tir Navar to Lough Navar) 9.8kms • Running (Blackslee Trail) 4.5km
FEEL THE FEAR AN ROUTE BREAKDOWNS • Cycling (Knockmore to Lough Shore cont …) 3.8kms • Running (The Magho Cliff Challenge – downhill) 1.2km • Kayaking (Paddle Power Point) 1km • Running (The Magho Cliff Challenge – uphill 1,000ft) 1.2km • Cycling (Lough Shore to Pub Door) 13.6kms Total: 35Kms (approx) FULL COURSE BREAKDOWN LEG 1 – CYCLING After an easy start down through Derrygonnelly a series of small hills brings you to the foot of Knockmore. The climb starts steeply and gets worse before an easy section just after half way leads to the final ramp. Treat this climb with respect as there’s not much recovery before you reach Transition 1 (T1) and it’s too early in the day to be digging deep. LEG 2 – TRAIL RUN A fairly fast route on forest fire road with a short section of tarmac road at halfway. If it’s clear there can be great views early on towards the Sligo hills. Once through the farm yard after the road section prepare yourself for a sapping uphill drag of about 1km before retracing part of your outward route back to the bike. LEG 3 – CYCLING
The first section to Cashel Cross is great – good surface, sweeping bends and almost all downhill. The next bit to Garrison isn’t too bad either – an initial climb followed by a quick section on the back road into the village. The route takes in the beautiful park alongside Lough Melvin before a short off road section across a footbridge and up a steep un-surfaced track. You’ll have to run this bit but it’s all over in a minute or two. The rest of the leg to T2 is on good road but it’s tough. Endless short steep hills or long drags for most of the way sap the strength of even the best cyclist. The section from the high point at Meenacloybane to the entrance to the forest drive gives you some respite before the final leg buster to T2. LEG4 – TRAIL RUNNING Although shorter than the first trail run this one seems harder. Again the first half is downhill on fire road except for about 800m of single track past the waterfall. It’s all uphill now back to the transition. It feels relentless at this stage in the race. LEG 5 – CYCLING This is the shortest bike leg. If you’ve been changing shoes between running and cycling you might decide it’s not worth it for this section. The only problem is the really steep bit of road about half way in. Not easy to overcome in trail shoes on clipless pedals. If you can take the time to admire the view from T3 glance across Lough Erne towards Donegal. It’s spectacular but looks a long way down.
ND DO IT ANYWAY!
about half way in. Not easy to overcome in trail shoes on clipless pedals. If you can take the time to admire the view from T3 glance across Lough Erne towards Donegal. It’s spectacular but looks a long way down. LEG 6 – TRAIL RUNNING Almost 300metres of descending in less than 1km. This will trash the legs unless you’re used to hill running. The steps can be tricky but you must keep to the path. LEG 7 – KAYAKING Grab your choice of open top kayak and head east parallel to the shoreline for 500metres before rounding the buoy and heading back past the transition area to the next buoy barely visible 1km away. You should be sheltered from the prevailing winds so you can enjoy the long views across Lough Erne to your right or contemplate what’s to come on the next leg to your left. Round buoy 2 and head back to transition.
LEG 8 – TRAIL RUNNING As a one off this next bit, the climb back up to T3, is hard enough but after what’s gone before it’s nothing short of horrendous. If you can run all the way and not cramp up you’ll be one of the very few. LEG 9 – CYCLING The glory leg, this is a fast and furious descent to the finish. Enjoy it. No holding back required. Let your inner Bradley Wiggins out. NB. Routes may be subject to slight changesThere are two ways in which you can compete in FEAR.
FEEL THE FEAR AND ROUTE BREAKDOWNS SHORT COURSE BREAKDOWN
LEG 3 – CYCLING
LEG 1 – CYCLING
This is the shortest bike leg. If you’re changing shoes between running and cycling you might decide it’s not worth it for this section. The only problem is the really steep bit of road about half way in. Not easy to overcome in trail shoes on clipless pedals. If you can take the time to admire the view from T2 glance across Lough Erne towards Donegal. It’s spectacular but looks a long way down.
After an easy start down through Derrygonnelly a series of small hills brings you to the foot of the climb up to the forest drive entrance. The next bit isn’t any easier; it’s a leg buster to T1. LEG 2 – TRAIL RUNNING Maybe on the map this doesn’t look too bad but give it some respect. The first half is downhill on fire road except for about 800m of single track past the waterfall. It’s all uphill now back to the transition. It feels relentless and will sap the leg strength before the next section.
LEG 4 – TRAIL RUNNING Almost 300metres of descending in less than 1km. This will trash the legs unless you’re used to hill running. The steps can be tricky but you must keep to the path.
D DO IT ANYWAY!
LEG 5 – KAYAKING Grab your choice of open top kayak and head east parallel to the shoreline for 500metres before rounding the buoy and heading back to the transition area. You should be sheltered from the prevailing winds so you can enjoy the long views across Lough Erne to your right or contemplate what’s to come on the next leg to your left. Make sure to go around the jetty before heading into the shore. LEG 6 – TRAIL RUNNING As a one off this next bit, the climb back up to T2, is hard enough but after what’s gone before it’s nothing short of horrendous. If you can run all the way and not cramp up you’ll be one of the very few. LEG 7 – CYCLING The glory leg, this is a fast and furious descent to the finish. Enjoy it. No holding back required. Let your inner Bradley Wiggins out. Total: 35Kms (approx) NB. Routes may be subject to slight changesTeam Event
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A FINAL FEW WORDS
THANK YOU!!! We hope you enjoyed reading this as much as we did making it... Next issue...Oct '18 P.S. Please make sure to follow us on Facebook. Likes make all the hard work that little bit easier.
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