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YOUR 4-WEEK PLAN FOR LEAN MUSCLE JUNE2021

STRONGER THAN EVER STEVE BACKSHALL HOW TO TRAIN SMART & HARD IN YOUR 40s

BEST BODY BLUEPRINT NUTRITION WORKOUTS MOTIVATION

9

LIFTING MISTAKES YOU MUST AVOID

INCORPORATING F I T N E S S

&

A D V E N T U R E

FUNCTIONAL MOVES FOR FULL-BODY STRENGTH WAYS TO BOOST YOUR CONFIDENCE

WATER SPORTS SSUPECIAL P · SURFING

KAYAKING · SWIMMING

HOW TO FLY THE MAN

DEFYING GRAVITY £4.40

MUSCLE FOOD ADVENTURE KIT JAMES HASKELL

EDUCATION AWARDS 2021

EDITORIAL Editor Isaac Williams Art Director Xavier Robleda Editorial postal address: Kelsey Publishing Ltd, The Granary, Downs Court, Yalding Hill, Yalding, Kent, ME18 6AL ADVERTISING TANDEM MEDIA LTD Managing Director Catherine Rowe 01233 228750 catherine.rowe@tandemmedia.co.uk Account Manager Ben Rayment 01233 228752 ben@tandemmedia.co.uk Ad Production Manager Andy Welch 01233 220245 mensfit@tandemmedia.co.uk MANAGEMENT Managing Director Phil Weeden Chief Executive Steve Wright Chairman Steve Annetts Finance Director Joyce Parker-Sarioglu Publishing Director Kevin McCormick Subscriptions Director Gill Lambert Retail Distribution Managers Eleanor Brown, Steve Brown Senior Subscriptions Marketing Manager Nick McIntosh Head of Events Kat Chappell Publishing Operations Manager Charlotte Whittaker Print Production Manager Georgina Harris Print Production Controller Anne Meader DISTRIBUTION (UK) Marketforce (UK) Ltd, 3rd Floor, 161 Marsh Wall, London, E14 9AP, Tel: 0330 390 6555 DISTRIBUTION (N. IRELAND AND REP. OF IRELAND) Newspread, Tel: +353 23 886 3850 PRINTING William Gibbons & Sons Ltd COVER Model: Steve Backshall Photography: Eddie Macdonald Kelsey Media 2020 © all rights reserved. Kelsey Media is a trading name of Kelsey Publishing Ltd. Reproduction in whole or in part is forbidden except with permission in writing from the publishers. Note to contributors: articles submitted for consideration by the editor must be the original work of the author and not previously published. Where photographs are included, which are not the property of the contributor, permission to reproduce them must have been obtained from the owner of the copyright.

The editor cannot guarantee a personal response to emails received. The views expressed in the magazine are not necessarily those of the editor or the publisher. Kelsey Publishing Ltd accepts no liability for products and services offered by third parties.

Kelsey Media takes your personal data very seriously.

For more information on our privacy policy, please visit kelsey.co.uk/privacy-policy. If you have any queries regarding Kelsey’s data policy you can email our Data Protection Officer at dpo@kelsey.co.uk

EDITOR’S LETTER

ISSUE 254 JUNE 2021

hen was the last time you faced down your fears and found out what you’re truly made of? I’ll start: last week I went to the dental hygienist. While I can think of few things worse, I do accept that sometimes you’ve got to pay to have your teeth attacked.

In this adventure-themed issue, you’ll find boundary-pushing feats on a slightly different scale. Take cover man Steve Backshall: explorer, presenter, and discoverer of new worlds. From diving into ancient underwater caves in Mexico, to making the first ever white-water descents of rapids in Far-Eastern Russia – not to mention the thousands of animal encounters (including swimming with Nile crocodiles) in his work as a biologist – Backshall is a one-man definition of living life on the edge.

But courage and curiosity can only get you so far; to boldly go where none have gone before also requires a serious amount of strength, stamina and physical resilience. In our lead interview, Backshall sheds light on his high-intensity, maximum-functionality training style, and reveals one of the workouts he uses to stay expedition-fit all year round.

Intensity and functional strength are the foundations of explorer Steve Backshall’s But adventure doesn’t have to approach to fitness be defined by risk taking or extreme endurance; it can be about asking questions, searching for answers and experiencing new things. Whether that means branching out into a new form of fitness, or committing to a goal that seems just out of reach, every now and then it pays to step out of your comfort zone and find out what you’re really made of – the answer, invariably, is more than you think.

Isaac Williams, Editor isaac.williams@kelsey.co.uk

WITH HELP FROM… MATT MAYNARD

is an environmental journalist. This issue he reports from deepest Patagonia for an endurance event like no other (p56).

DAN COOPER

is a writer fascinated by innovation.

This month, he meets Richard Browning, the jet-suit pioneer who has learned to fly (p62).

FARREN MORGAN

is physical training instructor for the Coldstream Guards. His high-intensity, fourweek training programme will get you fitter than ever (p88).

NOLAN SUNNASSEE

is an Olympiclevel strength and conditioning coach. This issue he outlines the lifting mistakes every gym-goer needs to avoid (p82).

SUBSCRIPTIONS Men’s Fitness is published every month.

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Yalding Hill, Yalding, Kent, ME18 6AL, United Kingdom WEBSITE Find current subscription offers at shop.kelsey.co.uk/men Buy back issues at shop.kelsey.co.uk/menback ALREADY A SUBSCRIBER? Manage your subscription online at shop.kelsey.co.uk/myaccount

JUNE 2021

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CONTENTS 41 “WHEN YOU’RE ROCK CLIMBING, PADDLING, OR SIMPLY CARRYING BIG LOADS, FUNCTIONAL STRENGTH IS INVALUABLE”

62

IN FOCUS F I T N E S S

&

A D V E N T U R E

WATERSPORTS GUIDE

UPDATES 09 15 Mins With

Heavyweight boxer Joe Joyce

10 News

Prepare for a summer in the sun with product picks, technique tips and outdoor inspiration across stand-up paddleboarding, kayaking, surfing and wild swimming

Why laughter is the best medicine

The celebrated explorer on near-death encounters and staying in shape in his forties

44 UK Adventure

Forget far-flung travels: the trip of a lifetime can be had closer to home

50 Ready for Action

From mountain biking to rock climbing, this is your blueprint for extreme-sport conditioning

56 FireFlies Patagonia

In southern Chile, the toughest gravel bike event on the planet pushes riders to the limit

Fitness drones and reasons to dance

14 Mind

38 Steve Backshall

17-PAGE SPECIAL

62 Rocket Man

Meet Richard Browning, inventor of the jetpowered suit straight out of a sci-fi fantasy

66 Science of Pain

Lessons in embracing ‘the suck’, gritting your teeth and pulling through

71 James Haskell

The former rugby player puts the world to rights over fitness and the meaning of good nutrition

ISSUE 254 JUNE 2021

56

FUEL 76 Nutrition News

Facts and findings from the world of food

78 Recipes

Meals to raise awareness around mental health

78

TRAINER 82 Lifting Mistakes

Avoid these training errors to maximise progress

44 71

86 CrossFit Conditioning

Work your weak points for complete fitness

52 “IN ACTION SPORTS YOU OFTEN FIND YOURSELF IN A POSITION YOU DON’T EXPECT, SO HAVING THE CONTROL TO GET YOURSELF OUT OF THAT POSITION IS KEY”

88 Tactical Training Programme

Torch fat with this four-week military fitness plan

96 Ask the Expert

How to develop a fearless adventure mindset

98 Final Thought

Your five-step blueprint to build your best body

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NEWS⁄MIND⁄BODY

STEADY ON Eye-catching new research suggests moderate-intensity exercise like jogging and hiking can torch abdominal fat and reduce blood pressure better than high-intensity training

ough, high-intensity workouts grab the headlines and make for easy sells, but science suggests more humble, moderate-intensity workouts remain a powerful weapon in your exercise armoury. A new study, published in the journal Medicine and Science in Sports and Exercise, found that regular moderate-intensity exercise is better than highintensity training at burning abdominal fat, lowering blood pressure and improving blood sugar control.

In the experiment, one group of subjects performed HIIT on stationary bikes three times per

SUSTAIN AND GAIN

While HIIT delivered some major benefits – enhancing aerobic fitness and increasing lean muscle mass – long-term health benefits are triggered by a more consistent, but comfortable, exercise regime.

“All exercise is good exercise, whether it’s fast, furious and infrequent, or slow, steady and sustainable,” explains lead author Dr Jamie Burr, an associate professor in the university’s Department of Human Health and Nutritional Sciences. “But compared to infrequent interval training, daily moderate exercise appears to be more effective at improving blood pressure and blood glucose control.”

Dr Burr and his colleagues concluded that not every workout we do has to be a sweat-drenched sufferfest: moderate-intensity activities at just 50-70 per cent of your maximum heart rate – for 30 minutes or longer, five times per week – can trigger a surprisingly powerful boost to your health and fitness.

Words: Mark Bailey | Photography: Getty Images

T

week, focusing on four to six reps of 30-second maximal efforts, with two minutes’ rest between each effort.

Another group rode five times a week, but at a gentle pace which they could sustain for 30 to 40 minutes. The researchers found that the moderateintensity group enjoyed lower body fat, healthier blood pressure and improved blood glucose regulation than those who did the less frequent but more demanding high-intensity intervals.

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UPDATES●

“I did my first oil painting when I was seven. I enjoy the creativity” My dad taught me how to oil paint when I was pretty young, and I d my first oil painting when I was seven. studied fine art at Middlesex University. It’s mething I enjoy and I’m not bad at. I enjoy e creativity.

15 MINUTES Photography: Getty Images / BeatMedia

WITH…

HEAVYWEIGHT BOXER JOE JOYCE

was commissioned by Purplebricks, as part f their Home Support campaign, to paint piece for the upcoming Olympics, designed to inspire the athletes. I was thinking of different ideas, and eventually got let loose in a studio – ‘Inspiring Pride’ was the result.

Growing up, I did a lot of swimming, athletics and martial arts. When I was at uni I started missing that combat side of things – hitting a bag and getting some aggression out.

I always wanted to try boxing, so one summer I signed up to Earlsfield Boxing Club. Since then, I’ve been slowly building my name, and I’ve amassed quite a collection of belts and medals already from the amateur ranks, but the ultimate goal now is to win a world title.

As soon as you get in that ring and start sparring – or even being on the bags – it’s another kind of fitness. You might think

you’re fit, but as soon as you spar someone you’ll realise where you’re at!

If anyone at home wants to test their fitness, go to the gym and see how many three-minute rounds you can do on the bags, with one-minute rests in-between. See how you get on [laughs]. That’s the true test. But there’s also the technique involved. You have to worry about foot placement, where your hands are, moving forward, moving forward and punching, blocking, swerving. The longer you’ve done it, the basics become second nature, and you can refine and advance things.

It’s all about split-second decisions. There are many attributes that make a boxer.

I’m a bit of a gamer, so wherever I go I take my gaming laptop and play games to pass the time. Just before a fight, I’ll watch my opponent and see what he does well, what he doesn’t do well and how I can capitalise.

JOE JOYCE WAS COMMISSIONED BY PURPLEBRICKS TO CREATE ARTWORK TO BOOST HOME SUPPORT FOR TEAM GB AT THE TOKYO OLYMPICS. JOYCE’S PAINTING FEATURES ON FOR SALE AND FOR LET BOARDS ACROSS THE UK @PURPLEBRICKSUK

JUNE 2021

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●UPDATES

BREATHE EASY

They’re al rea dy be ing used f or e ver yth ing from pa rce l delive ries to ae ria l phot ogr a ph y, bu t resea rch er s at Ho ngik University in Sout h Kore a a re n ow worki ng on a ne w a pp lic ation: th e fitne ss drone . The con ce ptu al design is yet t o be b ui lt, but th e a im is to ser ve as a f lying pe rsona l train e r f or r u nn er s.

T he drone wi l l co llect pe r f o rmance data, take phot ographs an d videos , an d c on nec t t o a p od w o rn a round the r u nne r’s nec k , which w ill de live r re al-ti me voice feed back o n p o sture , spe e d and ot her key me tric s.

TAKE THE TEST

Benchmark your fitness with this full-throttle circuit If you’ve just returned to the gym and are in need of a workout to test your general fitness and conditioning (or lack of it), this 45-minute lung-buster fits the bill.

You’re going to do two rounds in total, resting ONLY when you need to. If you can get the whole thing done within 45 minutes, give yourself a big pat on the back – then have a lie down.

• 400m run • 44 air squats • 44 BB thrusters (30kg) • 44 American KB swings (24kg) • 44 slam balls (12kg) • 400m double KB run (12kg) • 44kcal row • 44 devil presses (12.5kg) • 44 weighted box overs (12.5kg) • 44 hex bar deadlifts (60kg) • 400m run

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GET LOST

The routes you take could be as important for your wellbeing as the kind of exercise you do. In a study published in the journal BMC Psychiatry, researchers at the University of Basel used GPS trackers to monitor subjects’ daily activity patterns. They found that subjects who followed monotonous routines had a lower sense of overall wellbeing than those who enjoyed more diverse movement patterns. So whether you jog in a different park, explore new streets on your walk, or simply vary your workouts, motivation depends on mixing things up.

STRUT YOUR STUFF If and when restrictions allow, heading to your local nightclub could improve more than just your social life this summer. New research by the Department of Exercise and Sport Science at the University of Wisconsin–La Crosse found that a 55-minute dance workout burns 393 calories and encourages you to work out at around 73 per cent of your max heart rate. Dancing also improves muscle tone, boosts coordination and agility, and even optimises the number of cells in your hippocampus: the region of the brain associated with learning and memory.

Words: Mark Bailey | Photography: Getty Images

GAME OF DRONES

New research in the European Respiratory Journal has found that wearing a mask during exercise is perfectly safe for people who are otherwise healthy – although performance may dip slightly. The researchers monitored the breathing rate, heart rate, blood pressure and oxygen levels of subjects who wore masks while riding an indoor bike, and found that their peak aerobic performance dropped by a ‘moderate’ ten per cent. That’s enough to mean you don’t want to wear a mask when chasing a PB, but not enough to affect less aerobic forms of exercise.

PROMOTION

HERE’S TO GOOD HEALTH. HERE’S TO FEELING STRONGER. HERE’S TO BETTER DAYS.

ENJOY NATURAL RELIEF FROM DISCOMFORT WITH TO BETTER DAYS aunched in 2020, ToBetterDays™ is the natural non-medicine alternative for easing discomfort.

Containing a patented combination of dextrose and vitamin D to support muscle, nerve and joint health, the easy-to-apply, groundbreaking adhesive patches can get to work within hours.

– with 80% of those feeling a difference within the first day of use and 63% noticing a difference within just 30 minutes.

Additionally, 59% of participants stated that ToBetterDays™ patches felt either the same, or better than, taking pain-relieving oral anti-inflammatory medicines like aspirin, ibuprofen and paracetamol.

THE SCIENCE

THE PATCH

L

Dextrose, a naturally occurring sugar that’s chemically identical to glucose, provides ‘cell food’ to aid regeneration, while vitamin D – which is proven to help maintain bones and muscle function – reduces inflammation, improves mood and works to promote ongoing health.

THE RESULTS

In recent tests, 83% of respondents said ToBetterDays™ patches helped to relieve pain

Free from gluten, lactose and latex, simply apply the patch onto clean, dry and unbroken skin at the source of the discomfort for a targeted transdermal delivery of the active ingredients. If you n’t get on with nkillers, or suffer m IBS or a dietary olerance to lactose r you prefer not take tablets – the BetterDays™ ch is your natural ution.

THE WHERE

Made in the UK, buy ToBetterDays™ at tobetterdays.co.uk and choose from three pack sizes: Small Joint (for fingers, wrists, ankles and knees – 15 small patches) for £17.99; Large Joint (for back, legs and shoulders – 15 large patches) for £22.79; and as a Trial Pack (3 large and 6 small patches) for £9.59.

MEN’S FITNESS READERS CAN RECEIVE FREE UK SHIPPING WITH ANY PURCHASES

BY ENTERING THE CODE MENSFITNESS

●UPDATES

Working late may impress your boss, but it could be killing you. New research presented at the European Society of Cardiology’s Preventive Cardiology Congress revealed that subjects whose working hours are out of sync with their natural body clock suffer a higher risk to their cardiovascular health. “Our study found that for each hour the work schedule was out of sync with an employee’s body clock, the risk of heart disease got worse,” explains study author Dr Sara Gamboa of the University of Lisbon.

Stick to a regular routine and avoid late nights in the bedroom office to prevent your work playing havoc with your ticker.

If Greta Thunberg’s warnings about the imminent climate emergency haven’t got you thinking more about the environment, this news surely will: ocean pollution and industrial chemicals hidden in everyday household products are affecting men’s fertility, libido and even their penis sizes, according to reproductive epidemiologist Dr Shanna Swan. In her new book, Count Down, Dr Swan reveals how chemicals in everything from disinfectant sprays to plastic lunch boxes are disrupting male hormones, leading to low sperm counts and shrunken penises. Protect the environment – and your manhood – by reducing use of plastic food containers and using more natural, plant-based cleaning products around your home.

ALT SPORTS

Book Smart

Whether you enjoy spin classes or group circuits, book early before they get oversubscribed. Data from fitness operators in China, Japan, New Zealand and the UAE – who all opened up early after their coronavirus lockdowns – suggests fitness classes have reached upwards of 95 per cent of pre-Covid attendance levels in recent months. While some people may be wary of returning to busy gyms, classes seem to be bucking the trend, so reserve your spot well in advance.

NEW RESEARCH FROM MYPROTEIN AUSTRALIA HAS REVEALED THE TOP TEN ALTERNATIVE SPORTS THAT BURN THE MOST CALORIES While you might not be jumping on your broomstick and haring after the Golden Snitch any time soon, the number-one activity in terms of calorie-burn is also one of the most accessible. Skipping requires nothing but a rope and enough room to swing it, and once you’ve cracked it you’ll work just about every muscle in your body and get a genuine sweat on. For starters, try a simple interval session of 45 seconds on, 15 seconds off, for ten minutes.

Rank

Sport

Kcals burnt per hour*

1 2 3 4 5 6 7 8 9 10

Skipping Quidditch Ice climbing Handball Thai boxing Skiing Cross-country skiing Korfball Caving BMX

881 680 600 573 558 501 487 480 468 432

151,409

is the record numbe of skips in 24 hour r set by professionals, rope skipper Hijiki Ikuyama in 2018.

*150lb person – non-competitive

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Words: Mark Bailey | Photography: Getty Images

CLOCK OFF

DOWN FOR THE COUNT

●UPDATES

OFF THE SCALE

The government should scrap the Body Mass Index (BMI) scale – a measure of health based on height and weight – as it leads to negative body image anxieties, a committee of MPs has warned. A new report issued by the Women and Equalities Committee warns that “the use of BMI inspires weight stigma, contributes to eating disorders, and disrupts people’s body image and mental health.” BMI doesn't differentiate between muscle and fat – so muscular, healthy men are often classified as ‘obese’ because they’re heavier than average.

CLOSE SHAVE

Ba rbers a c ross t he c ount r y ha ve co me toge ther to la unch a ne w m e nt a l he a lth in itia ti ve. The Li ons Ba rbe r C ol le c t ive , a c ha ri t y w hic h trai ns barbe rs to re c ogni se sympt om s of m ental i ll- health i n cl ien ts, is c al li ng on sa lons t o use t he has hta g #OurDoo rIsOpe n to s how t he ir s uppor t of m en’s me ntal wel lbe ing. The c har ity’s f ounde r, Tom Chapm an , lost a c lose frie nd to s uic i de i n 2015, a nd now cam paigns for be tter awa re ness of t he si gns of dete ri orating m en tal health.

DON’T DO DRUGS, KIDS

Long-term anabolic steroid use can cause the brain to age prematurely. And although pharmacists can sell the class C drug if it has been prescribed by a doctor, illicit steroid use remains common among some athletes and bodybuilders – despite the fact that most organisations and competitions ban its use. It was already known that high doses of the drug can cause a range of brain abnormalities, but now it’s thought that long-term use also causes the brain to age, decreasing in size and leading to a range of problems: from slower recall to reduced attention span.

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The NHS has launched a new service dedicated to the mental health of armed forces veterans. ‘Op Courage’ will see specialist provision for former soldiers, sailors and RAF personnel who are assessed as being in crisis, at risk of self-harm or suicide, or dealing with issues like homelessness and addiction.

NHS staff will be specially trained to understand the unique experiences of ex-service personnel. Already more than 13,000 former troops have benefited from specialist care for problems such as anxiety and depression, and nearly 2,000 more have received help for more complex problems, such as Post-Traumatic Stress Disorder (PTSD).

The new service is expected to treat around 500 people a year.

LAUGHTER THERAPY

A good giggle will help you deal with stress, says neuroscientist Dr Dean Burnett. “The more you laugh, the better you feel overall,” says Dr Burnett, who surveyed more than 2,000 Brits to see how laughing helped them deal with difficulties. “And we’re not just talking about hysterical laughter.

Humour – to whatever extent – has the ability to instantly change lives in that moment, and have a positive effect on both mental and physical wellbeing. From a wry smile to tears rolling down your face, people simply aren’t laughing enough.”

Words: Simon Cross | Photography: Getty Images

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Read how roaming ride-reporter Matt Maynard got on in the fourth edition of FireFlies Patagonia from page 56

PICTURE PREVIEW

Photography: Matt Maynard (earthriseproductions.com)

Two intrepid bike-adventurers make one of many river crossings during FireFlies Patagonia, the cycling ‘race’ like no other. A 1,000km ride through the Chilean wilderness, riders have to overcome unpredictable terrain, brutal climbs, darkness, river rapids, and the not-outlandish threat of stalking pumas. It’s all in aid of Bloodwise: the leading UK-based charity helping scientists and doctors to research better treatments, and ultimately find a cure, for leukaemia and blood cancers.

SUCCEED IN STYLE

TRIP KIT

Gear up for a summer on the move with adventure-ready kit fit for the exteme

STEP 1 Choose mode of transport and take poncho somewhere cool.

STEP 2 Unpack poncho upon arrival.

STEP 3 Pitch tent (AKA poncho).

Sleeping mat and bag advised.

STEP 4 Enjoy the view at said cool location.

FINISTERRE UNISEX ADVENTURE PONCHO £95, finisterre.com

The best bit of kit you never knew you needed, this poncho-turnedtent – part of Finisterre’s nature-focused collaboration with the Natural History Museum – doubles up as a tarp shelter for when you’re caught short in a storm, or just want to take ten. Adding to the practical benefits is a large pouch pocket for storing snacks or valuables, and the whole thing packs down to next to nothing.

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STEP 5 Pour yourself a brew and admire the sunset.

FOOD TO GO

SMARTWOOL PHD PRO OUTDOOR LIGHT CREW £24.99, smartwool.co.uk

The best thing about these socks – in name and design – is the Indestructawool™ technology, providing a serious level of durability and supportive comfort.

Admittedly, it’s difficult to get too excited by a pair of socks, but pick the wrong pair and you’ll soon know about it. These are as adventure-ready as they come, with mesh vents adding a touch of breathability.

INOV-8 TRAILFLY ULTRA G 300 MAX £170, inov-8.com

Trail tested across the harsh and unpredictable terrain of north London’s Highgate Woods, inov-8’s new, mean-green release stood up well to several puddles. In all seriousness, it may be designed to withstand far more technical outings, but we found the shoe to deliver on the promise of impressive energy return. Graphene-grip rubber ensures tanklike traction wherever you run/hike, and there’s a level of responsiveness that belies the shoe’s bulky appearance.

ADIDAS TERREX FREE HIKER £170, adidas.co.uk

Street style meets performance wear with adidas’ TERREX Free Hiker. Featuring the brand’s recognisable BOOST sole, the TERREX has all the characteristics of a pair of runners, with the technology and know-how of a seasoned hiking shoe. The PRIMEKNIT upper means they fit like a glove, while the outer Gore-Tex membrane keeps your feet dry, even in the wettest of weather.

JACK WOLFSKIN TRAIL MAT AIR

FIREPOT DEHYDRATED MEALS

£6.95, firepotfood.com

Tried and tested during an ultramarathon, the Porcini Mushroom Risotto was a particular hit. It’s hearty recovery fuel after a long day’s exercise, and a welcome break from energy bars and artificial snacks. A compostable packaging option is available.

FUEL10K SUPERSEED PEANUT BUTTER £19.12 (8 x 225g), fuel10k.com

A tailor-made trail snack with a natural blend of slowrelease carbs, heart-healthy fats and recovery-assisting protein. The ‘squeeze-and-go’ packaging means no mess and easy access when you’re on the move.

INFINITY FOODS TRAIL MIX

£110, jack-wolfskin.co.uk Portable, packable and lightweight, the Trail Mat Air is a multi-day hiker’s best friend.

The individual chambers are interconnected, which means the air inside the mat can flow freely between them, and the mat can flex and reshape to adapt to your body and sleeping position. The special construction also stops it creaking and rustling when you turn over, so your camping mate will be happy, too.

SWAP SOGGY SANDWICHES FOR THESE HIGH-ENERGY TRAIL SNACKS

THE NORTH FACE APEX FLEX FUTURELIGHT™ JACKET £270, thenorthface.co.uk

With this waterproof jacket The North Face have found a way to combine lightweight design with full functionality. The seam-sealed FUTURELIGHT™ material is nice and breathable, and next-to-skin comfort is guaranteed. It’s a large fit, so worth getting one size down from your usual.

£2.69 (250g), planetorganic.com

If all-natural energy is what you’re after, an additive-free trail mix is just about the perfect option.

These packs from Infinity Foods provide a tasty, readymade cocktail of slow- and fast-release carbs in the form of fruit, nuts and seeds.

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’

NATURAL STRIDE SYSTEM

17-PAGE SPECIAL

F I T N E S S

&

A D V E N T U R E

WATERSPORTS GUIDE

Watersports promise low impact and high thrills, and after a year spent largely indoors the possibility of getting out on the water brings a greater sense of adventure than ever before.

If you’re thinking of trying a watersport for the first time, you’re not alone, as recent years have seen participation in kayaking, wild swimming and other water-based activities steadily increasing across the UK. So whether you want to experience the serenity of paddleboarding, or the allaction adrenaline rush of surfing the waves, this 17-page Women’s Fitness and Men’s Fitness guide provides you with the expert tips and latest kit you need to get started. Dive on in…

KAYAKING

SURFING

WILD SWIMMING

Photography: Getty Images

SUP

Disclaimer: check the latest government guidelines before participating in any outdoor activities mentioned in this guide and always adhere to coronavirus restrictions.

GET OUTSIDE: SUP

Discover the power of the paddle, with tips and product picks for stand-up paddleboarding (SUP) liding across a lake or river, with the sound of a paddle cutting through the water, it’s not hard to see the laidback appeal of SUP. It doesn’t take too long to master, but you will need to invest in the right kit so you can make the most of your time away from dry land.

S

1. HAVE A LESSON “This is top of the list,” says Adam Chinery from Brighton Watersports, which has been running SUP trips for 17 years. “Go with someone who can give you all the information you need.”

2. BEWARE MISINFORMATION “There’s a lot of false information on social media,” says Chinery. He cites poor advice about equipment as an example. If in doubt, ask an expert.

3. LEARN ABOUT TIDES “During a spring tide, the water moves faster and you’ll be hard pushed to paddle against it,” says Chinery. Always check tide timetables to stay safe.

4. UNDERSTAND THE WIND “Among SUP newbies, most issues are caused by the wind,” says Chinery. “It’s easy to get caught out thinking it’s calm, before turning and realising just how strong it is. Make sure you know about the effects of wind direction wherever you’re paddling.”

5. REMEMBER CONDITIONS VARY “Knowledge of local tides, currents and weather isn’t necessarily transferable to another location,” warns Chinery. Your local patch will differ from another spot, so spend time reading up about what to expect if you’re heading somewhere new.

6. PACK OR WEAR A WETSUIT “It’s better to have a wetsuit with you and not need it, than need it and not have it,” says Chinery. If it’s warm, pull it on over your bottom half only.

7. PLAN AHEAD Make a plan for your route, taking into account local conditions. “Knowing what’s going to happen throughout the day is vital,” says Chinery.

8. CONTACT SOMEONE “Communication is essential,” Chinery adds. Put your phone in a waterproof case or invest in a VHF radio. Remember phone signal may be patchy, so tell friends or family where you’re going beforehand.

Words: Joe Minihane | Photography: Getty Images

TAKE A STAND

EXPERT ADVICE Before you paddle off into the sunset, take note of the following tips

GET OUTSIDE: SUP

KIT CHECK All the gear you need for a successful SUP adventure

FINISTERRE DRIFT WATERPROOF ROLL TOP BACKPACK £135, finisterre.com Big enough to stash a towel, wetsuit and other SUP essentials, but not so hefty it will weigh you down, this neat backpack is ideal for days out on the water. Made from 100 per cent recycled polyester, with PVC-free coating, it’s also an ethical alternative to some of the cheaper bags out there.

LIFESYSTEMS EXPLORER FIRST AID KIT £26.99, ellisbrigham.com As with any outdoor adventure, it pays to be fully prepared when taking out your SUP. This lightweight first aid kit comes in a durable case with waterproof zips, and includes bandages, pain relief, scissors and safety pins.

RED PADDLE CO BUNGEE CORD £7.99, redpaddleco.com Most SUPs come with a tie-down bungee cord system to keep your kit safe, but it pays to have a spare set just in case you end up carrying more gear than you imagined or your main one fails.

These cords are longer than standard bungees and are made specifically for paddleboards.

RED PADDLE TITAN II SUP PUMP £79.96, redpaddleco.com It’s pricier than some pumps, but the Titan is worth the extra investment if you’d rather not spend an age on the beach getting your board ready for the water. Its dual cylinders mean air gets in faster, so you won’t be knackered by the time you get paddling.

RED PADDLE CO 10’ 6” RIDE MSL SUP INFLATABLE PADDLEBOARD PACKAGE £899, redpaddleco.com Red Paddle Co’s boards have been winning plaudits for years. This great all-rounder, perfect for novices and pros alike, is its bestseller, working brilliantly on calm lakes or in wilder water when riding waves is the order of the day. This complete package includes a paddle, pump, leash and backpack.

NEMESIS OWN THE WAVE LEASH £23.60, amazon.co.uk Staying attached to your SUP is vital, especially if you take a tumble in rough conditions. This affordable leash does the job brilliantly. The neoprene attachment means it won’t chafe on your ankle, while the coiled design ensures it won’t drag through the water.

ITIWIT COLLAPSIBLE PADDLE £37.99, decathlon.co.uk If you’re looking to build a more affordable SUP setup, then Decathlon’s range is a great place to start. This neat, collapsible and adjustable paddle is affordable and does the job if you’re just starting out. Its lightweight and ergonomic design makes it easy on the hands.

GET OUTSIDE: SUP

TRIBORD FOAM LIFE JACKET £24.99, decathlon.co.uk Staying safe is top priority when you’re out on your board, especially if you’re on a solo adventure. This basic life jacket, with a foam design and single buckle, will keep you afloat if you do end up falling in, but won’t restrict movement thanks to its open arm and shoulder design.

LIFEVENTURE MICROFIBRE GIANT TREK TOWEL £27.99, ellisbrigham.com Packing down into a tiny bag, this microfibre towel dries seven times faster than a regular cotton alternative and can absorb six times its own weight in water. Handy to have stashed in your dry bag in case you do take a tumble.

RED PADDLE CO CARRY BAG £29.95, redpaddleco.com Keeping your paddle protected is as important as looking after your board. This simple bag has space for two paddles, with water-resistant padding and a shoulder strap to make it easy to get down to the water’s edge.

HYDRO FLASK TRAIL LIGHTWEIGHT £49.99, ellisbrigham.com This lightweight, durable flask is perfect for SUP. It won’t weigh you down on the water, but can hold just under a litre of liquid – enough for a short trip. The wide mouth design also means you don’t have to fumble around for a drink while keeping your balance.

PATAGONIA CAP £35, patagonia.com When you’re out on the water all day, it’s vital you keep the sun off your face. As well as wearing plenty of high-factor sunscreen, make sure you stick a cap on, too. This Patagonia number is the planet-friendly option, made from 100 per cent recycled fishing nets.

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GET OUTSIDE: KAYAKING

FLOAT YOUR BOAT Blissful to high-octane, kayaking suits all outdoor aspirations

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EXPERT ADVICE How to kayak with confidence 1. GET LESSONS Whether you choose to kayak on a river, sea or lake, the basic skills are the same. Take a lesson or join a guided outing and learn how to paddle forward and backward, turn and capsize. Whitewater skills are taught at water courses and on rivers.

2. KNOW THE EBB AND FLOW British waters are tidal, so it’s essential you understand navigation, tides and currents. Book a coastal navigation and tidal planning course.

3. SECURE THE RIGHT FIT A well-adjusted kayak is more stable and easier to paddle. Ensure you sit up straight, with your bum fitting snugly against the back of the seat, feet on footpegs and bent knees in firm contact with the sides of the cockpit.

4. GET HANDS ON How you grasp and use the paddle will make a difference to power and speed through the water.

Hold the paddle firmly, with both hands shoulder-width apart in the centre, and elbows bent at 90 degrees.

5. ENGAGE YOUR ABS Paddle with your whole body, engaging your core, not just your arms (you’ll find out why if you try the opposite).

6. DO THE TWIST Many kayak paddles are offset (called ‘feathering’), with blades at a 45-degree angle from each other. Feathering reduces wind resistance while paddling, but you must twist the paddle with every stroke.

7. STAY SAFE AND SOUND Buddy up and stay within sight of each other.

Choose calm waters at first and dress for a capsize (just in case). Wear a personal flotation device (PFD) and helmet, and carry a whistle for emergencies, too.

Words: Fiona Russell | Photography: Peak UK Kayaking / Getty Images

he appeal of kayaking is the chance to explore under your own steam without need for a motor. Learning how is straightforward, and most people pick up the basics in just a few hours. Then, you simply need to choose your destination and kayak type.

Why not start on a calm and peaceful lake or loch, where the only interruption is wildlife and picturesque views?

Alternatively, you might like the thrills – and spills – of whitewater kayaking on fast-moving rivers, or the adventure of heading out on the open sea.

Kayaking will take you to new places – giving you a serious upper-body workout in the process. Here’s all you need to get started.

GET OUTSIDE: KAYAKING

KIT CHECK

ITIWIT 2-PERSON HIGH-PRESSURE INFLATABLE KAYAK STRENFIT X500 £1,299, decathlon.co.uk A two-seater inflatable kayak suitable for choppy seas or calmer rivers. The rigid craft fits in a trolley bag and is then inflated with a pump. The V-shaped hull limits friction on the water and, for comfort, there are two foam seats and an adjustable foot rest in the cockpit area. The kayak is suitable for use with spraydecks.

ALPKIT HYDRA WALLIT £11.99, alpkit.com The Hydra Wallit is a fully waterproof phone case, ideal for protecting your phone from the wet while you paddle. It can be submerged up to a metre and has a doublesided clear window that allows you to use your phone – including fingerprint sensor and face ID.

PYRANHA MACHNO WHITEWATER KAYAK £999, pyranha.com The Pyranha Machno features a bow rocker profile that keeps you on top of things, combined with a wide planing hull that is both stable and predictable. Other details include a high volume design, wave deflectors, bow and stern handles, and an action camera mount.

PALM EQUIPMENT PEYTO MEN’S PFD £125, palmequipmenteurope.com A popular choice for female kayakers, this PFD is made with shaped PVCfree foam for comfort. It has a front zip so it’s easy to put on, a hydration bladder-ready rear pocket, and fleece-lined hand-warmer pockets.

OVERBOARD 20L DRY TUBE BAG £26.99, drybags.co.uk Overboard’s 100 per cent waterproof 20L tube-shaped dry bag is made of hard-wearing PVC tarpaulin and can be fully submersed. It has a roll-top sealing system, a shoulder strap and grab handle on the base.

P&H VIRGO MV SEA KAYAK £995, phseakayaks.com Made of polyethylene, this sea kayak is compact but uncompromising. The design includes a defined carving rail for responsive manoeuvrability when exploring varied environments, as well as high stability to promote confidence even on choppy waters. It also has a low-profile back deck for easy rolling and re-entry.

GET OUTSIDE: KAYAKING

STREAMLYTE KINETIC TOUR PREMIER BLADE £232, kayaksandpaddles.co.uk This is a lightweight carbon and fibreglass paddle that is best suited for touring and sea kayaking.

The Kinetic Tour range features blades shaped for stability, yet with minimal flutter for improved efficiency of stroke. The result is a smooth paddling experience with good comfort when paddling longer distances.

LOMO GLACIER POGIES £13.50 for a pair, lomo.co.uk Pogies provide protection from cold wind and spray while allowing you to grip the paddle with bare hands. These Glacier Pogies are made from windproof, breathable, tri-laminate material with a velcro closure that fits around the paddle shaft.

LOMO KAYAK HELMET £25, lomo.co.uk This no-nonsense helmet is designed with a highdensity polyethylene shell for durability. There are vents for water and air flow, and a water-resistant EVA interior for comfort. Ear protectors still allow for a good degree of hearing, and the chin strap is adjustable.

PALM EQUIPMENT VANTAGE MEN’S JACKET £125, palmequipmenteurope.com A waterproof jacket that’s quick and easy to throw on when the weather changes. The kangaroopouch pocket with fleece-lined hand warmer will keep your hands protected, and the jacket packs down into its own hood when not in use. Other features include an offset front zip that lets you pin the neck baffle out of the way when open, a drop rear hem that protects when standing or seated, velcro-adjustable cuffs and a volume-adjustable hood.

PEAK UK EXPLORER DECK £80, peakuk.com Sold in a range of sizes, the spraydeck is made for sea kayaking and touring. It’s a neoprene and latex construction with an adjustable map-holding cord on top. There is a grippy silicone print underneath, and a loop at the front makes it easier to get the deck off when you’re back at base.

FINISTERRE TEGO CHANGING ROBE £135, finisterre.com The Tego is made with a two-layer recycled nylon outer that is treated with a water repellency. It has a 100 per cent recycled fleece inner that wicks moisture and warms the body quickly. It features roomy pockets, a full front zip and hood drawstring. One size fits all, which basically means there is plenty of room for getting in and out of clothes underneath.

WERNER POWERHOUSE KAYAK PADDLE £274.99, wernerpaddles.com Werner is a trusted name on the world’s hardest whitewater river runs, and the Powerhouse offers great reliability. The paddle has a light swing weight and stiffness, with a low profile and reinforced spine to give enhanced blade manoeuvrability.

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dryrobe.com

GET OUTSIDE: SURFING

KIT CHECK

SURF’S UP

WALDEN MAGIC WAHINE FUSION HD SURFBOARD £1,149, boardshop.co.uk When it comes to beginner boards, bigger is better. A foam longboard that is thick, wide and flat will provide the best stability and buoyancy. The Walden Magic Wahine board is 8ft long, boasting a concave bottom, hard rails for manoeuvrability and performance, plus plenty of rocker to aid turning ability and comfort as you progress through smaller to bigger waves. You’ll need to buy a single fin to go with the board.

With a few lessons on the basics – paddling out, reading the sea, catching a wave and how to ‘pop up’ – the rush of adrenaline as you ride the ocean is within reach

PALM EQUIPMENT RASH GUARD £130, palmequipmenteurope.com The 3/2mm Epic will keep you warm from late spring to early autumn in the UK. Features include 100 per cent Ultraflex neoprene, Fluid-Flex Firewall chest and back panels, a lumbar seamless design (LSD) and back-zip entry.

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TIPS FOR NEW SURFERS

2. PERFECT THE POP UP Once you can lie on a board, balance, paddle out and catch a wave, the next goal is to pop up. This is when you go from lying down to standing up in one fluid motion.

3. GET ON BOARD Know your way around your board, including the deck, ‘sweet spot’, nose (tip), tail (rear), rails (sides) and leash.

4. LEARN THE LINGO Surfers have their own language, which includes terms like beach break, reef break, right and left hander, bottom turn, cutback and top turn. The faster you learn it, the easier it will be to fit in.

5. RULES RULE To avoid upsetting other surfers – and to prevent accidents – there are surfing rules. Understand how to give right of way and avoid a drop-in on the same wave as another, as well as general respect.

6. BE GREEN Show gratitude and give back to the ocean by spending a few minutes picking up plastic on the beach after your surf.

Words: Fiona Russell | Photography: boardshop.co.uk / Palm Equipment

1. PRACTICE MAKES PERFECT The first lesson is to take a lesson – or a dozen – at a surf school.

Surfing requires practice, fitness and understanding of the ocean.

PATAGONIA MEN'S R1 LITE YULEX SHORT JOHN £120, eu.patagonia.com This wetsuit is suitable for summer surfing and water temperatures of between 18°C and 23°C. It’s made with 85 per cent Yulex™ natural rubber and 15 per cent synthetic rubber, for a more eco-friendly choice than neoprene. It is also Fair Trade Certified.

OLAIAN SCHOOL 8” 500 FOAM SURFBOARD £249.99, decathlon.co.uk Aimed at beginners to improvers, this foam surfboard is for surfing in small waves. The board boasts a round tail and concave bottom for ease of handling on the sea, and a built-in carry handle. It’s sold with a leash and three soft-edge fins.

GET OUTSIDE: SURFING

LOMO 3MM NEOPRENE SWIM VEST £19.99, lomo.co.uk This 3mm neoprene vests can be worn on its own or under a wetsuit. With a sleeveless, anatomical design, it’s ideal for keeping your core warm without restricting freedom of movement. When worn under your wetsuit, it will increase the thickness around your core by 3mm, which comes into its own when the water temperature is hovering around ‘baltic’.

FINISTERRE DRIFT WATERPROOF DRY BAG £60, finisterre.com The fully waterproof bag with a roll top and welded seams is tough and durable, making it a great place to stow kit when you’re heading off to surf. The product is also made from a 100 per cent recycled, heavy duty polyester material with a PVC-free PU coating. It has a grab handle and a shoulder strap.

OCEAN & EARTH DIAMOND FLEX MOULD SURFBOARD LEASH 8FT £27.94, boardshop.co.uk This O&E leash is designed for surfing in waves up to 10ft.

It’s constructed with a 7mm urethane cord, rail saver, and stainless swivels at the padded ankle cuff.

PATAGONIA R3 YULEX™ SPLIT TOE BOOTIES £70, eu.patagonia.com Warm, comfortable and durable, these wetsuit booties are made from stretchy, 3mm 85 per cent Yulex™ natural rubber and 15 per cent synthetic rubber. They have an internal split-toe design for increased control and grip. Best suited for water temperature of 9°C to 13°C.

AQUAPAC WATERPROOF PHONE CASE £15 to £30, aquapac.net Ideal for keeping your valuables protected in the surf or while you’re at the beach. You can use it to store a phone, credit card, cash and keys, then hang it around your neck on the lanyard or tuck it into your wetsuit. It’s still possible to use the phone’s touchscreen functions, take photos (even underwater), and talk and hear normally while a phone is in the case.

PATAGONIA R3 YULEX™ GLOVES £55, eu.patagonia.com For warmth and dexterity in cold conditions, Patagonia’s wetsuit gloves are made from stretchy, 3mm 85 per cent Yulex™ natural rubber and 15 per cent synthetic rubber.

They feature a Silicone-ink 3D palm print for good grip, articulated panels for a snug fit and a microgasket at the wrist to prevent water entry. Ideal for water temperatures of 9°C to 13°C.

KEEN ASTORIA WEST SANDALS £90, keenfootwear.com Non-slip shoes that can cope with a bit of wet are very useful for before and after your surf outings. This men’s-specific sandal features a slip-resistant grip, quick-drying recycled PET webbing through the upper, cushioned support and a low-profile design for maximum ground contact.

MATUNAS BASECOAT WAX Box of 8 for £20.99, stvedas.co.uk Waxing the board is important to keep surfers on their boards. Matunas wax is a non-toxic, biodegradable, petroleum-free and eco-friendly choice. It’s important to top up the wax frequently, so buying a box of wax bars is a good idea.

DRYROBE ADVANCE SHORT SLEEVE CHANGE ROBE £130, dryrobe.com Also available with long sleeves (£150) and in different colourways, the dryrobe provides warmth and protection when you’re out the water. A two-way inner and outer zip mechanism, plus an overall loose fit, provides enough room for a swift change before and after surfing.

DIVEIN!

LIVE. BREATHE. OUTDOORS.

New Wild Swim & SUP Ranges Online and in Selected Stores

www.ellis-brigham.com/water

GET OUTSIDE: WILD SWIMMING

TAKE THE PLUNGE

Read on for all you need to tick wild swimming off your bucket list this year

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EXPERT ADVICE Eight tips for making the most of your wild dip this summer 1. SEEK OUT THE SUN The water is at its coldest in spring, so if you’re new, wait for warmer weather. “It’s much better to start in summer,” says Ella Foote, who runs guided swims as The Dip Advisor (thedipadvisor.co.uk).

“That way you can acclimatise slowly.”

5. WARM FROM THE INSIDE OUT Whether it’s a bike ride or star jumps, exercise afterwards will help warm up your core first.

Foote recommends parking a bit further away from your swim spot, so you can take a brisk post-dip stroll.

2. DON’T GO ALONE “If you’re a beginner, don’t go alone and make sure someone knows where you are,” says Foote.

Bring along a friend to hold your towel and keep an eye on your kit while you swim.

6. PACK A FLASK Nothing’s better than a cup of sweet coffee or hot chocolate after a cold swim. A flask or insulated cup is an essential extra to shove in your kit bag.

3. TAKE TIDES AND CURRENTS SERIOUSLY It’s vital to have good knowledge about what you’re getting into, whether you’re swimming in the sea, a lake or a river. “Make sure you’re aware of what’s underneath, too,” adds Foote.

4. DON’T BE A HERO There are no prizes for staying in for ages, and it’s not true you can stay in for a minute for every degree.

Get out when you feel uncomfortable. “Everyone is different and every day is different,” says Foote.

7. INVEST IN A GOOD COAT “There’s no substitute for a good, warm, waterproof coat,” says Foote. Use a regular towel to dry off, pull on a down jacket and you’ll be warm in no time.

8. PROTECT YOUR EXTREMITIES Neoprene gloves and shoes are great for keeping the cold off, whatever the time of year. “There’s no fat on your fingers or toes,” says Foote, “so proper coverage of these areas often means you can swim for a lot longer.”

Words: Joe Minihane | Photography: Getty Images

wimming through a languid river or glassy lake is the ultimate way to cool off this summer. But before you dip a tentative toe into the water, it pays to get clued up on how to stay safe once you’re in, and warm once you’re out.

GET OUTSIDE: WILD SWIMMING

KIT CHECK

NABAJI NEOPRENE SWIMMING CAP £16.99, decathlon.co.uk Keeping your head warm when you’re in the water is vital, especially if you’re heading out on a lengthy open-water swim. This 3mm cap staves off the chill in even the iciest lakes, bays and rivers, making it perfect for hardy types who want to swim on through the winter.

Maximise enjoyment in and out the water with these wild swimming must-buys

FINISTERRE NIEUWLAND 3E YULEX WETSUIT £295, finisterre.com Built for summer adventures and available in men’s and women’s sizes, this 3mm wetsuit uses Yulex Pure natural rubber rather than regular neoprene. The result is a suit that feels comfortable to wear, doesn’t let in any water and will do the job on those longer swimming adventures.

PATAGONIA MEN’S SCALLOP HEM SHORTS £55, patagonia.com These quick-drying shorts are more comfortable than oldschool trunks. Best of all, they’re made from 65 per cent recycled materials. The rear mesh pocket doubles up as a storage pouch, so they’ll fit into even the smallest of kit bags.

O’NEILL REACTOR REEF BOOTS £23.95, oneill.com Whether you’re wading out into the sea, negotiating an anklecracking shingle beach or slipping off a riverbank, these boots are perfect for protecting your feet from what lies beneath.

With a toughened sole, they come in particularly handy when the water’s murky and submerged objects aren’t visible.

OLAIAN NEOPRENE GLOVES £24.99, decathlon.co.uk Nothing will have you paddling back to shore faster than freezing fingers. With an easy-on strap to ensure a tight fit, these 3mm gloves won’t just keep your hands warm in the water, either: they also mean you won’t struggle to get dressed using numb digits afterwards.

ZONE3 SWIM SAFETY BELT WITH TOW FLOAT £29.50, wiggle.co.uk Tow floats are a must-have safety product that ensure swimmers are visible to everyone else on the water. This swimming safety belt comes with an inflatable float that’s bright and visible, plus a pouch for carrying your essential kit.

GET OUTSIDE: WILD SWIMMING

TEKRAPOD €135, tekrasport.com This nifty swimming backpack sits between the shoulder blades and doesn’t affect your ability to glide through the water. But what really makes it stand out is the internal bladder, which can be inflated at the pull of a cord – perfect for safety, without the annoying drag of a traditional float.

PATAGONIA NANO JACKET From £180, patagonia.com Patagonia’s Nano jacket is the perfect way to get warm after a refreshing dip. Made with PrimaLoft insulation and featuring zip, shell, liners and labels made from 100 per cent recycled materials, this outdoor classic is a great investment that will last a lifetime. Available in men’s and women’s designs.

RUCKRAFT £139.99, abovebelow.sc Built for longer expeditions, the RuckRaft is more than just a tow float. It has space for a 70L bag, and the roll-top design has no zips (which tend to break after extended time in the water), making it perfect for pulling along on crosscountry swims. Ideal for adventures in the Lake District or across Scottish lochs.

LIFEVENTURE THERMAL MUG £13.99, ellis-brigham.com Durable and lightweight, this thermal mug keeps drinks hot for six hours. Designed to be the same size as a large cuppa, you can fill it with your favourite post-swim tipple and warm yourself on the bank while taking in the view and basking in the glow of a water-induced endorphin rush.

ZONE3 VENATOR-X GOGGLES £29, zone3.com These budget-friendly goggles were designed with Ironman swimmer Josh Amberger. They’re built for open-water and pool use, and the mould design means they won’t let in any water.

Visibility is excellent, wherever you’re river or sea swimming.

REWILDING [RIːˈWʌɪLD] VERB

Reawakening the wild in you.

ADVENTURE REDEFINED EXPLORE OUR ADVENTURE-READY RANGE AT WIGGLE.CO.UK

RECORDBREAKING NTURER E BACKSHALL S EXPEDITION SS, NEARH ANIMAL ENCOUNTERS, GOING RE NO AN HAS E BEFORE

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Photography: Eddie Macdonald

PLORER EXTRAORDINAIRE

IN FOCUS STEVE BACKSHALL

In Deadly 60, Backshall seeks out the animals most of us would run a mile from

our kids will recognise him as the face of the BBC’s BAFTA-winning Deadly 60 – in which he tracks down the deadliest animals on the planet in the name of children’s entertainment – and you probably know him from any number of wildlife shows he’s fronted in over two decades as a TV presenter.

But while his work as biologist is beamed across our screens, Steve Backshall MBE is also a discoverer of new worlds. Venturing into parts unknown, his work on the BBC’s Undiscovered Worlds earned him 2020’s Scientific Exploration Society’s Explorer of the Year award, and last year he made a world-first descent of savage white-water rivers in Russia’s Far-East Kamchatka Peninsula.

To go where no one has gone before requires a cast-iron mindset and unwavering commitment to face danger head on, but scaling sheer rock faces and navigating violent rapids is also dependant on a body stable, strong and resilient enough to withstand the full force of nature.

Now 48, Backshall credits calisthenics and a renewed training intensity – coached into him by Wild Training founder (and former MF cover model) James Griffiths – with helping him stay expedition-fit all year round.

It’s a no from us

Men’s Fitness: Where does your passion for the natural world come from?

Steve Backshall: It’s something I’ve had since I was a kid.

I can remember being really disappointed that the golden era of exploration was hundreds of years gone and that would never be my reality. But as I got into my late teens and started travelling on my own, I found that totally wasn’t true. There are plenty of proper, ground-breaking expeditions yet to be done.

I did my first solo expedition when I was in my early 20s: I tried to walk across New Guinea, and it was a catastrophic failure from start to finish. I was badly organised and ill-prepared. I had no communication with the outside world, and it happened to be during a time of unprecedented drought, with wildfires burning across the island. So I failed, but I did spend three months in the jungle, learning the hard way about how to do expeditions, and had some extraordinary experiences along the way. That

Suspension straps allow Backshall to closely replicate his gym routine when away from home

gave me the impetus to crack on with bigger and betterprepared things.

Not long after that, I went and made my own film, in the jungles of Colombia. I ended up selling it to National Geographic, and they took me on as their ‘adventurer in residence’, which remains the best job title I’ve ever had. Essentially they paid me for the next five years to do similar expeditions – most of them self-filmed – and turn them into television programmes, and I’ve never looked back.

MF: You’ve been all around the world, but is there one trip that stands out as the most memorable?

SB: I’m very lucky to still be doing these expeditions, and to continue having the opportunities to go places where no human beings have ever been before – in 2021! It seems absolutely incredible that can be the case, but I’ve just got back from West Africa, making the first ever descent of a jungle river – which very nearly sunk all my crew. We were with local people who were wide-eyed throughout the entire journey, because neither they, nor their ancestors, had ever made that journey before. Being able to see an environment with completely fresh eyes is something very, very special.

If I had to pick one expedition that really stands out, a white-water first-descent that I did in Kamchatka, Russia, last year, would be right at the top of the list of best ever

JUNE 2021

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IN FOCUS STEVE BACKSHALL

expeditions. We found a river that has never been paddled before – it’s Class V white water [extremely difficult, long, and violent] – and we ran it with a team of incredibly strong paddlers. It was just mesmerising, and the sensation of being able to say, “This is completely new; no one has ever seen this landscape from this vantage point before” is awesome.

MF: In Undiscovered Worlds, you go cave diving in Mexico – how does it feel to descend into a place no one has been before?

SB: In this present day and age, if you want to be an explorer, you want to be a cave diver. There are more miles of undiscovered, sunken cave passages than there are mapped cave passages, so it is an environment that still has an unbelievable amount of potential. If you go to a completely new location – like we were in the Yucatán Peninsula – you’re shining light on things that have never been

“Being able to see an environment with completely fresh eyes is something very special”

seen before by human eyes. They are stunningly beautiful, these caves.

They’re magnificently decorated with stalagmites and stalagtites, and some of them even have the remains of ancient, stone-aged animals inside them: mastodons, cave bears and long-extinct mammoths. It is breathtaking.

MF: The stuff we see on TV is the result of serious planning and hard work – can you give a sense of some of the unique demands of the job?

SB: Cave diving is one of the most logistically challenging types of expedition. Just to get to the mouth of a cave system, there could be several days of hiking through a rainforest. But you’re not just hiking: you’re carrying all your cylinders, your wetsuits, your dive cameras and all these things. Then inevitably you need to abseil down to the entrance, and just doing that in all your dive gear is pretty full on.

If you do it right, you can make it pretty safe, but because you’re way out there in the middle of nowhere, anything that goes wrong is going to have catastrophic consequences. You have to be 100 per cent self-reliant – nobody else is coming to save you – and even the smallest mistake, like running out of light or kicking up bad visibility, is probably going to kill you. That is a degree of commitment that I think we are unfamiliar with in ‘normal’ life.

Photography: Getty Images

MF: Are you ever fearful in those situations?

SB: Definitely, and fear is very

useful. Fear is something you need to have: it stops you from making stupid decisions. But it does need to be kept under control. The way I do it is through breathing techniques and focusing on simple tasks. The only time I’ve truly panicked was cave diving, when I was waiting in a chamber with a dive woman called Katie, and we were there for about half an hour just lying on the bottom. After a while we ran out of small things to check and monitor, you end up thinking, Woah, hang on, we’re a ometre underground in a cave no one has been fore, with the ceiling directly above our heads. ur heart rate goes up and your blood starts mping – and that’s bad, because you use up re oxygen – so you just have to distract your nd as best as possible.

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F: You must have witnessed the decline of e natural world first-hand in the areas you’ve visited – has that shocked you? : A lot of the places that I go back to over

WORKOUT WISDOM

and over again have gone downhill massively. In places I used to dive in the early 90s, for instance, you would see an abundance of sharks, and now you see none. Places I used to go – particularly South-East Asia – you would see an infinity of rainforest, but now all you see are palm oil plantations. There are a lot of places it can be really grim to go back to, but we have to use that as impetus, and we have to find ways to learn from what’s happened. One of the most powerful tools I have is the ability to show natural wonder to lots of people. Simply highlighting an animal’s plight, or showcasing the beauty of a landscape, can be a very powerful tool.

MF: Moving onto fitness, how do you stay in expedition-ready shape all year round?

SB: The critical thing for me is making sure my fitness is very malleable and adaptable. Right now, I’m heading out on an exploratory diving expedition. The last one I did was a white-water paddling expedition, and the next one will be climbing, so I need to make sure I can bounce from one activity to the next. What I’ve found is, if I can focus a lot on things like calisthenics – which give you really good strength-to-bodyweight ratio, power and flexibility – I’m less likely to get injured and more likely to be able to apply my strength in the real world.

It’s really important to keep up the cardiovascular fitness, and my goto bit of kit in the gym is the Olympic rings. They’re all about grip strength and hauling your own bodyweight around – which is what it’s like when you’re rock climbing, or paddling, or simply carrying big loads. That kind of functional strength is just so valuable.

MF: How does the set-up at Wild Training [the gym Backshall uses] help with that?

SB: I don’t want to turn this into too much of an advert – I don’t get anything free off the founder, James!

– but the guy is so inspiring. I haven’t

STAY ON TOP OF YOUR GAME WITH EXPEDITIONREADY TRAINING ADVICE TRAIN WITH INTENSITY

Here: shining a light on undiscovered caves in Mexico; below: a close encounter with a Komodo dragon; bottom right: diving with crocodiles

“You could have flipped a coin as to whether we lived or were killed in that situation” met anyone who stays as on top of all of the trends and all of the protocols in modern training. I first met James after a big rock-climbing accident in 2010, when I broke my back in two places and destroyed my ankle; I really needed to make a comeback, and he completely rebuilt me. We looked at all kinds of functional exercise, he completely rescheduled my training programme – which had been based around lots of long cardio – and gave me sessions that could be done much quicker. Most of my sessions are half an hour now, whereas they used to take hours, but I get just as much out of them, if not more.

MF: How do you stay in shape when you’re away from the gym?

SB: There are two things I always take with me: suspension straps and a skipping rope. Used right, the straps can replicate everything I need, and the rope provides a really good, high-intensity cardio workout in ten or 15 minutes.

A globe-trotting father-ofthree like Backshall can’t afford to be scrolling through Twitter during five-minute rest periods. Intensity is the name of the game.

“It can be really hard to find the time,” he says. “But if you train smart, you can get something significant out of a 15-minute session. If that’s all you’ve got, you just need to make sure you do everything to failure and really max out.”

MAKE MORNINGS COUNT

If you often start your workouts fatigued and in no mood to push yourself, heed the advice of Backshall’s wife, double-Olympic rowing gold medalist Helen Glover: “If Hels is training, as soon as she gets up in the morning she spikes her testosterone by doing something intense – something that makes you grit your teeth – for five or ten minutes,” says Backshall.

“After that, the rest of the day is a breeze. My go-to is hitting the bag. I’ll wake up, go nuts on the punchbag for a few minutes, then my adrenaline and testosterone are up and I’m ready to go for the rest of the day.”

MF: Finally, have you ever been put in serious danger by any of the animals you’ve filmed with?

SB: One incident immediately springs to mind. We were swimming with crocodiles in the Okavango Delta, in Botswana – which is already fairly dangerous! But it was made much, much worse when we swam face first into a hippo. I think, retrospectively, you could have flipped a coin as to whether we lived or were killed in that situation. It was pure chance that the animal was so surprised by seeing us there that it gave us the time we needed to bolt out and get to the surface – otherwise we would have been history.

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IN FOCUS STEVE BACKSHALL

EXPEDITION FITNESS

ONE OF THE WILD TRAINING WORKOUTS STEVE BACKSHALL USES TO MAINTAIN FUNCTIONAL STRENGTH WELL INTO HIS FORTIES

1. BAG WORK

4. PARALLEL BAR DIP TO V SIT

REPS: 3 mins REST: 1 min SETS: 3 Muay Thai – so punches, elbows, knees and kicks.

Perfect punches and powerful kicks are less important than getting your heart rate up and nervous system primed for the work to come.

REPS: To failure REST: 60 secs SETS: 3-4 Set up in a strong support position, with shoulders depressed and elbows locked.

Perform a dip to the full range of movement.

Lockout your arms at the top.

Lift your legs to either a tuck sit, L sit or V sit position.

Try to lower your legs slowly to get the most from the reps.

2. CHAIN AROUND THE WORLD REPS: 20 (left and right) REST: 30 secs SETS: 3 Start with the chain hanging in front your thighs, with a good grip on each end.

Lift your right elbow high and aim to get your right hand over your left shoulder.

Pass the chain around your shoulder, until it sits vertically down your back.

Then bring your left elbow high and aim to get your left hand over your right shoulder.

Try to create a smooth, continuous loop.

Make the sure the chain passes both shoulder blades behind you.

Reverse to complete in both directions.

3. ARCHER PRESS-UP WITH BARBELL

Interview: Isaac Williams

REPS: 45 secs REST: 15 secs SETS: 6 With the barbell on the floor, assume a press-up position and reach out one hand to hold the middle of the bar.

Keep that arm straight as you slowly roll the bar away from you.

With your arm extended, perform a press-up, keeping your other elbow tight in to your side.

Too hard? You can drop to your knees as a regression.

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5. SALMON LADDER

8. TYRE FLIP

REPS: 8 (4 up, 4 down) REST: As needed SETS: 3-4 Hang from the lowest bar.

Pull up and drop down on two low Pull up explosively while you lift bars, before trying to progress to your knees. Lifting your knees up the high bars, to make sure you're quickly will give you more time and competent with the technique. height in the air to grab the next bar.

REPS: 60 secs REST: 2 mins SETS: 3 Set up with your chest and shoulders touching the top edge of the tyre.

Keep your weight on the balls of your feet, with your heels in the air.

Take a deep breath and lengthen your upper back.

Now drive at roughly a 45-degree angle, as this is the direction the tyre will move.

Make your first step as big as possible and don’t stop – keep running into the tyre.

Flip your hands over and push all the way through.

If you make your first step big enough you can make your second step a knee into the tyre, which can flip it over faster.

6. POWER CLUBS (LATERAL TORCH LIFT) REPS: 30-45 secs REST: 30 secs SETS: 3-4 Lift the clubs so they both sit behind with your hips. your back, with your elbows high.

The progression would be to go Now raise them slightly, as if from the torch hold into the axe hold, starting a triceps press. where you lock your arms out in line Rather than locking out the triceps with your shoulders, keeping the press, lift the clubs out to the sides. clubs vertical.

Lift them to a torch position, where Return to the start position by the clubs are held vertically – in line reversing the movements.

7. TYRE HIT REPS: 60 secs REST: 30 secs SETS: 4 Keep your stance square to the tyre.

Hold the hammer at the bottom of the handle with one hand, and near the head with the other.

Lift the hammer around your shoulder until it’s high overhead.

Now give it plenty of momentum as you drive it down, before you slide your top hand down to the bottom of the handle.

Pull down through your lats, chest, abs and arms.

Once you hit the tyre, catch the head of the hammer with your other hand.

Repeat as an alternating swing, so a different hand catches the head each time you hit the tyre.

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Photography: Getty Images

IN FOCUS UK ADVENTURE

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CLOSE TO

H ME

FORGET ABOUT FAR-FLUNG EXPEDITIONS AND LONG-HAUL FLIGHTS TO EXOTIC DESTINATIONS; RECORD-BREAKING HIKER JAMES FORREST EXPLORES WHY STAYING LOCAL IS THE NEW ADVENTURE TREND

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Alastair Humphreys on Cadair Idris in Snowdonia

IN FOCUS UK ADVENTURE

here is newness and curiosity and wildness everywhere; the more we look, the more we see,” author Alastair Humphreys tells me, his passion for local adventures almost contagious.

He’s the pioneer of the ‘microadventure’ – explorations that are short, simple, cheap and local, yet exciting, rewarding and challenging – and perhaps Britain’s most vocal advocate of adventuring locally.

“Lockdown turned us all into local adventurers, forcing us to seek out the wild places and beauty that lie all around us,” he adds. “Whether we continue to embrace that, and find wonder and satisfaction in our local areas will be up to us as individuals. It comes down to a framing of our attitude.

Can the purpose of our explorations be achieved locally and sustainably? Or will we revert to jetting off all over the planet, selfishly spewing carbon in exchange for selfies in exotic lands?”

adventure fix locally, satisfied with UK staycations and doorstep escapades? Or, deep down, are we all desperate to jump on the next flight to Patagonia or the Himalayas for a ‘proper’ dose of overseas escapism?

Ultimately it comes down to personal choice. Eco-conscious outdoor enthusiasts might choose to ditch overseas travel altogether, confident there’s a lifetime’s worth of epic adventuring to be had right on their doorstep. This ‘hyper-local’ approach, within a few miles of home, is clearly the most planet-friendly – no long, petrol-guzzling car journeys, just human-powered endeavours.

But many other adventurers will be less limiting in their ambitions, eager to spend

HOME: WHERE THE HEART IS?

This cuts to the heart of a huge debate in the adventure community. Has coronavirus changed things permanently, or is this just a temporary hiatus before a return to the status quo? Will we all continue to get our Alastair Humphreys bothying in Scotland

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their weekends travelling to remote corners of the UK and their annual leave jetting off somewhere outlandish. Which camp do you fall in?

Alastair Humphreys’s hope is that a lasting lesson from the coronavirus era will be a greater appreciation for local explorations among the adventure community. And that doesn’t necessarily mean a lifetime ban on holidays abroad or a strict local-only policy.

It might just involve taking the night train to Scotland, rather than flying to the Alps; or spending one or two weekends exploring local woodlands, instead of driving five hours on the M6 to the Lake District. Small

TRY

COROS THIS: VERTIX From £519, coros.com

Here: Humphreys wild swimming; below: on a packrafting microadventure through the Shetland Islands; right: in a Scottish bothy

where you then undertake a human-powered journey, such as cycling or running for two months, shouldn’t be condemned.”

CLOSE COMFORTS

changes, big impact. But Humphreys isn’t unrealistic about people’s behaviour. He hopes the pandemic will inspire everyone to “live differently, question habits and hone priorities”, but in the same breath admits the thought of another home-bound year like 2020 is utterly “depressing”.

Fellow adventurer Sean Conway, the ginger-bearded badass best-known for completing a 4,200-mile triathlon around

Putting aside the debate on overseas travel, both adventurers seem to agree that adventuring locally in the UK is not only positive for the planet, it’s also good fun. After being forced to abandon his far-flung adventure goals for 2020, Conway came up with a new hyperlocal idea: to run 496km in one month, around his neighbourhood, starting with 1km on day one, 2km on day two, and so on. “I fell back in love with running and the journey was immensely rewarding,” he says.

Humphreys took on similarly quirky local missions in 2020, running every street fanning out from his front door, exploring his local

“Without too much difficulty, you can squeeze a micro-adventure into a lunch break or evening after work, or with a whole weekend you can plan a getaway to the mountains or coast” the coast of Great Britain, has a different take on it. “Some animals can’t be caged and it’s unfair to try to cage them,” he says.

“Humans are natural explorers and I really believe travelling to far-off lands and meeting people from other walks of life makes us all more tolerant of each other. Of course, perhaps flying every other weekend for a city break is a bad idea, and we should all strive to be more environmentally friendly in our everyday lives. But working hard all year to save money to fly to New Zealand,

map grid-by-grid, and climbing the same tree time and time again. The result? “Every week I felt constant surprise at the many new places I was discovering, and it helped build my affection for the area where I live.”

Adventuring locally has a hell of a lot to offer, aside from the obvious environmental benefits. It’s safe, cheap, quick and simple. You don’t need specialist equipment, you won’t have to spend hours on planning and preparation, and there won’t be any tricky cultural, safety or language barriers to negotiate. Everyone

Built for adventurers, the Vertix covers core ports modes like nning, cycling and mming, but it also bosses more testing challenges, with altitude and mountain climb modes designed to track your ascents and keep you safe on the way to the summit.

Its titanium frame and sapphire glass screen offers solid protection against any rough and tumble. This is also the only watch that’s waterproof to 150 metres and has the ability to work in freezing conditions.

There’s no shortage of sensors on board, with a compass for navigation and mapping, and a pulse oximeter for added safety when you hit high altitude. There’s a heart rate monitor too, but accuracy is a bit spotty.

This is also a watch that will go the distance. It promises 45 days in regular use and a massive 60 hours when you’re using GPS. Leave it on your bedside table for a few days or even weeks, and there’s still more than enough power to get you through another big adventure.

can get involved – your kids, partner, friends or canine companions – and local adventures are easy to integrate around your everyday life. Without too much difficulty, you can squeeze a micro-adventure into a lunch break or evening after work, or with a whole weekend you can plan a getaway to the mountains or coast.

But won’t the adventure be boring and uninspiring compared to the amazing places

Adventurer Sean Conway

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SOAK IT ALL IN

IN FOCUS UK ADVENTURE

ADD A SPOT OF ‘FOREST BATHING’ TO YOUR NEXT UK ADVENTURE abroad? “Absolutely not,” explains Katie Tunn, an adventurer and campaigner from the Isle of Skye. “There’s a reason why people travel from the other side of the world to come and explore the green spaces here in the UK: because of the incredible variety and beauty of our natural spaces, from dramatic mountain ranges to long, white beaches. But I think a lot of people in the UK are surprised by that. They assume because it’s so close and Katie Tunn familiar, it must be boring, but that’s just not true. You don’t have to travel halfway across the world to experience world-class scenery: it’s right here in Scotland, and many other landscapes in the UK.” Tunn, who spent a year living off-grid for the Channel 4 documentary Eden, says, “Since moving to Scotland, I’ve cut

back significantly on overseas travel and I don’t long for it. I’m satisfied exploring my local, rural area and feel like I haven’t even scratched the surface when it comes to all the incredible things there are to learn and see. You could easily spend a whole lifetime exploring Scotland and it would be an awe-inspiring adventure.”

TRUST YOUR INSTINCT

If Tunn’s right, adventuring in the UK can deliver just the same escapism, tranquillity, beauty, exercise, fresh air and nature you’d get from an overseas expedition. But how do you plan your own UK adventure?

There are so many places you could visit and myriad adventurous activities you could take up, from mountain biking in the Scottish Highlands, to wild camping in the Yorkshire Dales, to surfing on the South Coast. The best approach is to focus on places and activities that excite you.

Don’t try and imitate others. Be yourself and focus on your own adventure passions.

Depending on your circumstances, there are two main approaches available.

If you can take a bigger chunk of time

Otherwise known as shinrin-yoku, forest bathing is the Japanese practice of immersing yourself fully in an area of forest – or woodland – for the purpose of enhancing your health, wellness and happiness. Studies show that time bathing in nature could improve concentration, lower blood pressure, aid sleep, and tackle depression and anxiety, while phytoncides – a chemical released by trees – are proven to boost the immune system.

This wealth of scientific evidence convinced the Japanese government to incorporate shinrin-yoku into its national health programmes – and now other countries are following suit. In the UK, forest bathing is being considered as something prescribed to boost mental health. So when you’re planning your British adventure, incorporate some wooded walks to elevate body and mind.

“You could go island-hopping in western Scotland, hike the 268-mile Pennine Way, or cycle Land’s End to John o’ Groats”

Agnieszka Dudlik

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off work, such as two or three weeks or even a month, then the world (OK, the UK) is your oyster – you could go island-hopping in western Scotland, hike the 268-mile Pennine Way, or cycle Land’s End to John o’ Groats, or whatever other crazy idea you can dream up. Long-distance and long-term journeys are a possibility for you.

Alternatively, if you can only dedicate smaller chunks of time, can you come up with an overarching mission to unite your separate trips? Perhaps you could walk the 630-mile South West Coast Path over 25 weekends, or cycle the North Coast 500 ride in Scotland in ten legs, or complete every grade one and two scramble in the Lake District in a year. With a bit of creative thinking, the possibilities are endless.

Alex Staniforth

WALK THIS WAY

Photography: Jonathan Davies

EIGHT TIPS FOR YOUR NEXT LONG-DISTANCE HIKE

LOCAL LEGENDS

There are loads of inspiring examples of ordinary people, with Nicola Hardy full-time jobs and family commitments, who have taken that approach and fitted a grand UK adventure around their everyday lives. Agnieszka Dudlik, an assistant management accountant from Kendal, ran a minimum of 5km every day in 2020, for example – a 2,275km adventure that left her feeling “absolutely amazing, almost like I was unstoppable and could achieve anything”. Similarly fleet-footed in 2020 was Alex Staniforth, also from Kendal (must be something in the water), who ran 452 miles between Ben Nevis, Scafell Pike and Snowdon to complete the National Three Peaks in just under ten days.

Other adventurers were less speedy, opting for hiking boots rather than running trainers, but their expeditions were far from inferior. Bryony Carter, an education and learning manager from Shrewsbury, climbed all 257 mountains over 2,000ft in England – the ‘Nuttalls’ – over a five-year period.

“The mountains gave me everything I needed – they changed my life,” is how she describes the journey. And Nicola Hardy, from Cumbria, put in mega miles, too, catching a train to her birthplace of Sheffield and then walking 320 miles back home via three national parks.

Perhaps you could do something similar?

It’s all about embracing an adventurous mindset – the desire to explore new places, be inquisitive, go outside your comfort zone and find out where your limits are.

JAMES FORREST IS AN ADVENTURER, HIKER AND AUTHOR BEST KNOWN FOR CLIMBING ALL 1,001 MOUNTAINS ACROSS THE UK AND IRELAND IN THE FASTEST KNOWN TIME. YOU CAN BUY HIS BOOK, MOUNTAIN MAN: 446 MOUNTAINS. SIX MONTHS. ONE RECORD-BREAKING ADVENTURE AND CHECK OUT HIS INSTAGRAM @JAMESMICHAELFORREST

1. DON’T GET LOST

Map and compass are the old-school essentials, but for 21st century navigation you can download a GPS app like OS Maps or ViewRanger.

With an annual subscription, you can plot routes, download offline maps and pinpoint your location – it’s like Google Maps for the countryside.

2. AVOID BLISTERS

“The key to enjoyable hiking is comfortable footwear,” says Chris Townsend, author of no less than 20 hiking books. “If your feet hurt, you’ll hate it,” he adds.

Carefully choose a pair that’s comfy, waterproof, sturdy and grippy – and combine with hard-wearing, cushioned hiking socks.

3. PACK LIGHT

You should always carry food, water, warm layers, waterproofs, maps and phone – but leave the kitchen sink at home. Keeping your bag lightweight will stave off back ache and enable you to power up that peak faster.

4. BE REALISTIC

Set achievable goals and slowly increase the intensity of your hikes. As Townsend explains, “Don’t overcommit. Get to know your walking speed and reasonable daily distance. It’s better to feel you could have done more, than to crawl home exhausted.”

5. ACCESSORISE

Hiking accessories and gadgets can be incredibly useful.

Walking poles, for example, aid your balance and reduce strain on joints, while water filters, such as the LifeStraw Go make drinking out of streams safe, and 20,000mAh power banks keep your phone juiced up all day.

6. SLEEP WILD

Maximise the adventure with a magical night of wild camping. Outdoors writer Alex Roddie explains, “There’s nothing like witnessing a sunset or sunrise from a tent high on a mountain ridge – it reveals a side of the great outdoors that most hikers never see.”

7. BAG SOME PEAKS

Don’t just climb Snowdon repeatedly.

Variety is the spice of life and the UK has thousands of amazing peaks.

Why not tick off all 214 Wainwright fells in the Lake District or the 282 Munro mountains of Scotland?

8. GO LONG

Day hikes are great, but for added excitement take on a long-distance walk like the West Highland Way or Coast to Coast. “For maximum fun factor, join hikes and camps together to plot a longdistance walk across the countryside,” suggests writer Alex Roddie.

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IN FOCUS ACTION SPORTS

Ready for

ACTION ACTION SPORTS ARE THE ADRENALINE-SOAKED WAY TO GET FIT AND FIND YOUR FLOW, BUT THE UNIQUE DEMANDS THEY PLACE ON YOUR BODY REQUIRE A TAILORED APPROACH TO CONDITIONING. MATT RAY SPEAKS TO SPECIALIST STRENGTH COACH DARREN ROBERTS TO FIND OUT MORE

hether your favoured sport sees you throwing a mountain bike down a rock-strewn chute, carving giant rooster tails through powder snow, or dynoing from one move to the next on a boulder, you can be certain that you’re testing your functional strength and fitness in new ways, every time you do it.

Alternatively, you might have been inspired by watching extreme sports on YouTube and want to get in on the action. Either way, you’re going to need to prepare your body for the challenge, to perform and progress while reducing your injury risk.

Action sports strength and conditioning coach Darren Roberts is responsible for training some of the UK’s top Red Bull extreme sports athletes (including Team GB boulderer Shauna Coxsey) at his Graystone Action Sports facility. As he tells MF, “You wouldn’t connect action sports with the levels of strength or fitness similar to that of a rugby player, but that’s often the case. The forces that the athletes endure are significant, and the body needs to be able to accommodate those – especially if something goes wrong.”

By being properly prepared, you can maximise your time in your chosen action sport, whether you’re seeking to go pro, or just want to get your adrenaline kick at the weekends.

Read on for Roberts’ advice on getting ready for action, as well as his exclusive functional strength workout…

BOIL DOWN THE CHALLENGE

If you’re used to training in the gym, you probably know where your strengths lie. But they aren’t going to be your focus here. Action sports differ from mainstream team sports in that they often involve tackling unpredictable forces and sudden, unexpected impacts, rather than the movements of an opposing team. You will need to be ready for the force of that breaking wave, or landing a mountain bike after sending a massive jump. Your entire body will be

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Photography: Ismael Ibañez Ruiz / Red Bull Content Pool

IN FOCUS ACTION SPORTS

tested in these crunch moments, cruelly exposing any weakness and possibly ending in a crash. So, decide what you’re not good at.

“Think about the demands of the sport, what capacities are needed, which ones you’re lacking in and what you’re already good at,” says Roberts. “If you’re already strong in the upper body, there’s no point embarking on a comprehensive programme to develop upper-body strength while completely ignoring your chicken legs.”

FOCUS ON WORK CAPACITY

There can be a tendency with some coaches to look at an action sports move (jumping a snowboard, for instance) and try to replicate that movement in the gym. According to Roberts, that doesn’t really work. “When you’ve identified the key areas your sport needs, and what you specifically need, work

Whether you’re kitesurfing or skiing, excelling in your chosen sport requires balance, core strength and no small amount of courage

“Your entire body will be tested in these crunch moments, cruelly exposing any weakness and possibly ending in a crash” on developing that physical ‘capacity’ rather than replicating a certain move,” he advises.

So, if you have concluded that landing a mountain bike requires leg strength, but that’s a bit of a weakness, make sure you target that in your workouts, but don’t fall into the trap of just training for training’s sake. “If

you need to develop maximum leg strength,” says Roberts, “do exactly that by hitting a leg press or building up to be able to do a perfect pistol squat. What you don’t need to do is spend hours a week squatting, just because that’s what most people who train legs do.”

Of course, if you can access a dedicated Graystone, in Manchester, is a world-class facility dedicated to making action sports accessible to everyone

action sports training facility, like Graystone, then it does become possible to work on specific moves in a controlled environment, with a trained coach.

MAXIMISE FULL-BODY STRENGTH

Taking a look at the Natural Selection snowboarding tour, or the X-Games, will show you that crashing out is a big part of any action sport. If you’ve ever wondered how athletes can ride away from hellacious slams, the answer is practice – lots of it.

“This is where full-body strength plays its part, helping with overall robustness,” says Roberts. “To put it very un-scientifically, you need to be able to bounce whether you mean to or not. Ensuring you have this total-body strength won’t stop you from getting injured, but it will help you be more resilient to the impacts you’ll likely face, and help you get out of trouble when you find yourself in a position you don’t want to be in.”

PRIORITISE MOVEMENT AND MOBILITY Together with strength, mobility and movement matter for action sports. It’s no good having off-the-chart strength, or being hyper-flexible, if you then lack either the mobility or the power to use it.

“In action sports you often find yourself in a position you don’t expect, so having the control to get out of that position is key,” says Roberts, who has had to rehab extreme sport athletes back from some horrific crashes.

“I look at mobility as the range of motion you have available that you can

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actually use,” he says. “Of course, some people are super flexible, and that looks great, but there’s no point to it if you can’t use it. Being able to use your body with purpose, through the full range of motion available, is a key building block to performance.”

EXPLODE INTO ACTION

Many action sports require you to get up off the ground, either to cross a gap, or to perform a trick, and that requires the explosiveness that plyometric training and a bomb-proof core can give you.

“Explosiveness is something that a lot of action sports athletes will seek for the tricks

they want to do,” says Roberts, “which is as much about being able to absorb the landing.

No one hurts themselves taking off or spinning around: it’s always a problem with the landing. We spend as much time being able to absorb these landings, which is the same power that’s needed to be in the air in the first place. Strength is the foundation for that; it’s very difficult to make someone who is not strong powerful. It all starts with a foundation of strength.”

However, you don’t need a fully equipped gym to train for action-sports strength. “The body is an incredible tool that’s readily available to use for strength training,” says Roberts, “with whole-body movements that can be done at home with little or no equipment.”

In fact, he thinks that managing your own bodyweight is crucial. “Most of the athletes I work with now have garage gyms, and that is working perfectly for them.

Press-ups, sit-ups, pull-ups, squats and single-leg squats can all be adjusted in every way imaginable – for all abilities.”

READY YOUR REACTIONS

When the ground is rushing up to meet you, it pays to have fine-tuned reflexes. as well as the ability to take split-second decisions.

Simply doing your chosen activity regularly will aid progress, but what about when you can’t reach your extreme sports playground?

7 WAYS TO GET FIT FOR ACTION SPORTS

Action sports will mercilessly expose any gaps in your functional fitness, so don’t just play to your strengths in the gym.

2. MASTER THE MOVEMENTS

There’s no point having strength without the range of motion to use it, so train for full extensions in whatever sport you do.

3. PRACTISE PLYOMETRICS

Many action sports require you to launch into the air and land safely – both of which can be explosive concentric and eccentric contractions.

4. TRAIN WITH BODYWEIGHT

Learning to master your own movements is key for global strength and body control.

5. GET YOUR HEART PUMPING

Your aerobic engine provides the foundation for everything else, so don’t neglect it.

6. THINK UNILATERALLY

Action sports stances are often to the left or the right, so you can develop strength imbalances if you do all of your gym moves on two legs.

7. RAMP UP YOUR REFLEXES

Split-second decision-making and nextlevel hand-eye coordination can make the different between sending it and stacking it, so get those tennis balls out.

Fortunately, Roberts says working on reaction speed doesn’t need to be complicated: “Anything that involves whole-body movements, hand-eye coordination and decision making will help.

Simple kit like tennis balls and reaction balls are great.”

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IN FOCUS ACTION SPORTS

ACTION SPORTS STRENGTH SESSION Add this routine to your workout armoury

to build total-body strength and resilience

2a. WEIGHTED SPLIT SQUAT

1a. BOSU BALL SINGLE-LEG SQUAT REPS: 10, 15, 20, 15, 10 REST: Straight into 1b Turn a bosu ball upside down, so the flat side is facing up.

Stand on the ball on one leg, with the other hanging off the side.

Raise the heel of your trailing foot, brace your core and slowly hinge at the hip to lower your standing leg into a single-leg squat.

Keep the movement slow and steady to maintain your balance.

Once you reach as far into the squat as you can go, drive through the heel of your standing leg to return to standing.

1b. STRAIGHT-ARM PLANK REPS: 60 secs REST: 60 secs, then return to 1a SETS: 5 This is essentially the ‘top’ of the press-up position.

Make sure your hands are directly underneath your shoulders, your back is flat and your core is tight.

Hold for 60 secs.

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REPS: 10 REST: Straight into 2b Stand holding a dumbbell, kettlebell or weight plate.

With your torso upright, your core braced and your hips straight, step forward with one foot to assume a split stance.

Lower until your front thigh is horizontal, keeping your knee in line with your foot. Don’t let your front knee travel beyond your toes.

Push through your front heel to return to the start.

2b. SWISS BALL CORE PUNCH REPS: 20 REST: 60 secs, then return to 2a SETS: 5 Assume a plank position, with forearms on the ball.

From here, keep your core tight and back flat, then roll your forearms up the ball to ‘punch’ it away from you – this should really light up your abs.

Roll the ball back to the starting position and repeat.

Photography: Darren Roberts / Getty Images

3a. PRESS-UP

4a. INVERTED ROW

REPS: 10, 15, 20, 15, 10 REST: Straight into 3b Position your hands underneath your chest – in the press-up position, you should be able to draw a straight line from your nipple to your thumbnail.

Your body should form a straight line from the top of your head to your heels – think straight-arm plank, with an extra movement.

Stay ‘tight’ throughout: clench your glutes and tighten your abs, as if you’re about to take a punch to the stomach.

‘Screw’ the heels of your hands into the floor. Doing so will stabilise your shoulder joints and give you more strength for each rep.

REPS: 10 REST: Straight into 4b Position yourself under a racked barbell.

Grab the bar with an overhand grip and extend your legs out straight – your upper chest should be positioned under the bar.

From here, squeeze your lats to row your torso up to the bar.

Lower with control, then repeat.

Keep your body in a neutral alignment when rowing and lowering. Focus on squeezing your shoulder blades when lifting, and lower yourself under control.

3b. SWISS BALL STIR THE POT REPS: 20 REST: 60 secs, then return to 3a SETS: 5 Get into a plank on the Swiss ball.

Roll your forearms up the ball again, but instead of reversing the movement straight away, move your arms in a clockwise direction (as if stirring a big pot) for one complete circle.

That’s one rep.

Now ‘stir the pot’ in an anti-clockwise direction.

4b. SWISS BALL ALTERNATE LEG RAISE REPS: 20 REST: 60 secs, then return to 4a SETS: 4 Adopt a press-up position with your hands on a Swiss ball.

Now raise one leg behind you, opening up your hip.

Try to avoid any trunk rotation as you slowly lift, then lower your leg.

Repeat on the other leg – that’s one rep.

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IN FOCUS FIREFLIES PATAGONIA

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NOT YOUR AVERAGE BIKE RIDE EVERY YEAR, A HANDPICKED GROUP OF A M AT E U R C YC L I S T S H E A D S TO R E M OT E S T C H I L E A N PATA G O N I A TO AT T E M P T A C H A L L E N G E S O H A R D T H AT S U C C E S S I S MEASURED IN JUST MAKING IT OUT THE OT H E R S I D E . M AT T M AY N A R D R E P O RT S F R O M A R I D E L I K E N O OT H E R

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IN FOCUS FIREFLIES PATAGONIA

FireFlies Patagonia takes riders on a wild backcountry journey through pioneer settlements, on trails never before ridden on a push bike

ALPINE ORIGINS

Above: the FireFlies regroup after one of many river crossings of the Río Puelo; here: granite spires on the ArgentineanChilean border tower over a solitary rider

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FireFlies isn’t a race.

Started 20 years ago in the European Alps, with the backing of Sir Ridley Scott, it’s an annual solidarity ride to raise money for British leukaemia charity Bloodwise, with riders pedalling under the slogan ‘For those who suffer we ride’. In conversations over cols, various offspring fled the European nest.

FireFlies West rides down the Californian coast and FireFlies Antipodes traverses New Zealand.

In 2015, the European FireFlies graduates Polo Luisetti and Axel Brinck, of Chilean descent, headed home from the Alps to set up the series’ mad, off-road Patagonian cousin. The South American FireFlies is now in its fifth year.

he turbulence slams me against the roof of the fuselage. Our 12-seater plane bristles over a glacier. Cardboard bike boxes skate around back towards the rudder.

Everyone turns a bit green and looks towards the cockpit. “I told you to keep your seat belts on señores,” the pilot grins. I buckle up and pop my cycling helmet on for good measure.

Sheets of ice and rock, gaping couloirs and never-before visited forests are just inches from the groaning propellers. With a yank of the joystick, we pitch into a valley, losing height, dropping beneath the treeline until we are threading the plane through a mountainous slot you wouldn’t even take a chance on with a boomerang.

I’ve come to ride FireFlies Patagonia.

It’s a 1,000km, ten-day cycling challenge through a part of the world where you’re more likely to see a brontosaurus than a bike repair shop. Bicycles of sorts have been with us for over 200 years now, but no one has ever ridden the majority of these trails.

Carbono, earning his superlight nickname from years of semi-professional riding and bouncing enthusiasm. There’s Leo and Rodrigo from Santiago, used to training on paved roads leading to the city’s 3,000m-elevation ski resorts. There’s Axel, the Patagonian ‘local’ who lives only a day’s drive away. And there’s a contingent of strong women: Dani, Ignacia, Carola and Lula. All of their bikes have serious dents in the paintwork: signs of pushing their machines to the limit.

INTO THE WILD

We ride out the next day in our FireFlies Lycra. It’s a superhero red, and I’d feel every bit Clark Kent if it wasn’t for last night’s endless rounds of pizza. Soon we’re straight into the forest, cranking along a riverside roller coaster of low-canopy Patagonian single-track. The ‘gravel’ bikes we’re riding have a similar geometry to a road bike, there’s no suspension and they’ve got drop handlebars. But the tyres are a thinner version of what you’d get on a mountain bike and they’ve got the knobbly attitude for the rocky and rooty terrain under our wheels.

They would turn over nicely, though, if we

“There are virgin forests, unclimbed peaks, and the deep-blue Puelo river charging right through the heart of it all” Tomorrow we’ll begin pedalling alone through the Cochamó commune of northern Patagonia: three times as large as the Peak District, with a tenth of the people. There are virgin forests, unclimbed peaks draped with glaciers, roaming pumas, condors with three-metre wing spans, and the deep-blue Puelo river charging right through the heart of it all.

The pilot puts us down on a ribbon of tarmac in the wilderness. ‘Llanada Grande’, the locals call it. Before the propellers stop whirring, we are into a 4x4, headed to Puelo Libre lodge. A dozen riders on a terrace are fettling bicycles, lubricating themselves with beer and shouting over the great turquoise rush of the Río Puelo beneath their feet.

The beer is reassuring. So too is the lack of shaved legs. But these are clearly cyclists who know their cake-breaks from their chain sets.

There’s the ex-cyclocross national champion turned FireFlies mechanic

ever made it onto some groomed dirt roads.

Ignacia draws first blood, taking a neat head over heels into a lemon-scented canela tree.

She comes out fragrant, smiling and bleeding. The streaks down her legs match her jersey.

We sweat uphill for six hours, grinding faint foliage-littered trails. Dappled light casts columns of dust between each rider in the forest. Bracken rips at our legs and raulí trees explode with maggots as we deadlift our bikes over their fallen trunks. “Here comes the calamina,” Dani shouts over her shoulder, as if introducing a delicious entrée, “bet you don’t get this back home!” Supposedly cyclable, calamina are the notorious corrugations you find on Patagonian dirt roads. Stick a saddle on a pneumatic drill.

You’ll soon get the idea.

This place is really the edge of the map, though. The riding begins to feel like those glitchy computer games that left you falling

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KIT CHECK

IN FOCUS FIREFLIES PATAGONIA

through space, or when Truman’s skiff collided with the edge of the set. As we approach the international border, a swarm of disturbed wasps bursts from the undergrowth, stinging a few riders as if to say, “That’s far enough. There’s nothing beyond here for you.” But we push on. Literally.

Hauling our bikes up the mountain, right to the lip of the Andean watershed until an opal lagoon blocks our path and there is nothing left to do but strip off and swim.

“Welcome to Argentina,” quips Axel. It’s a long, whooping descent back down the valley and our bike lights have burned low before we uncork the Carménère.

RIDING FOR A FALL

The speed boats come for us at dawn on day three. The Patagonian watermen wear boinas – the cowboy’s beret – tipping them against the cold Andean sunrise as they load our

bicycles into the hulls. We motor upriver.

There’s no jetty to unload; just a rocky outcrop where we land, shouldering the bikes with one arm, pulling at long grass with the other as we fight our way up to a thank-God gravel road.

It soon narrows to a track. Then a trail.

Then a traffic jam of oxen at a river crossing.

Tethered with a railway sleeper-sized crossbar, these animals are the logging lorries of deepest Patagonia. Our carbon fibre bikes, lost in time, trundle through the Stone Age to the far bank. We shift gear now and rip across open grassy pastures, bunny-hopping between ruts made by the carts. There’s a long, flowy descent. Then silky single-track.

We brush between calafate fruit bushes.

Anyone not already bleeding gets a red-berry juicing. Then out of nowhere, beneath a giant indigenous monkey puzzle, we arrive panting and calfate-painted at the

“There’s a Patagonian storm brewing up on the Argentinean border. A warning shot of thunder rolls like distant boulders and my jersey sparks with static”

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FireFlies Patagonia organisers Axel (left) and Polo (right) recced the route before the event

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FireFlies mechanic and genius bike handler Carbono cruises down one of the typically technical single-track trails

remotest police checkpoint on the planet.

“Passports please.”

Words and photography: Matt Maynard (earthriseproductions.com)

WEATHER THE STORM

The riders sit bandaging themselves on Puelo Libre’s porch. Months seem to have gone by.

“I’ve lost all sensation in my palms,” laughs Carola. But it’s unclear how she’s going to hold the handlebars. A persistent drizzle falls as we pedal along the west shore of the swollen Río Puelo. There’s a Patagonian storm brewing up on the Argentinean border. A warning shot of thunder rolls like distant boulders and my jersey sparks with static. We weave faster between the lenga trees now, ploughing through tributary rivers. Everybody is wet.

Everybody is wickedly tired. On the deepest river crossing, Fabricio the medic shoulders his bike, loses his footing and he’s under.

The weight of his bike pins him down.

Glacier water gives brain freezes like Siberian ice-pops. But there’s no time for a warming fire. So we yoink him out and ride on.

It’s late by the time the men in boinas unsheathe their knives by the fire to serve the crucified local lamb. We’re dry, we have wine, warm food and candlelight. Rain thrashes against the tarpaulin overhead. The Río Puelo roars above it all. It’s been the biggest character on the expedition. But the Mediterráneo Hydroelectric project could be set to change all that. Building roads through the wilderness and erecting high-voltage pylons where there were once trees, the reactivation of this polemic project would tip the balance for ever in the Cochamó commune: from sustainable adventure tourism, to extractivism. There’s a lot to digest overnight. I curl up with my bike and listen to the rain. Tomorrow we’ll be flying through this valley. This time the pilot’s threatened to take us the “more exciting” way home.

BY THE NUMBERS -41 The latitude of Cocahmó. Equivalent to Rome in the northern hemisphere.

2.2

Tonnes of CO2 emitted on a return flight to Chile.

Consider offsetting at marketplace. goldstandard.org

4.6

The average number of falls per rider.

38

The most common tyre width in mm used by the FireFlies Patagonia riders.

45

The number of river crossings.

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TRAVEL INFO British Airways fly directly from London to Santiago, for approximately £900 return (pandemic-dependent).

Slow onwards travel south to Puerto Montt by an overnight 12-hour sleeper bus is highly recommended to help you feel acclimatised.

All accommodation, catering and full event logistics are organised through Polo and Axel via firefliespatagonia.com

On the day of the storm, thunder clouds rolled in early over the Patagonian Andes, but the riders pushed on

The per cent of riding on single-track.

120

The potential height, in metres, of the high voltage pylons that could be built through Cochamó under the Mediterráneo Hydro project. Show your support or your expertise at puelopatagonia.cl/ dona JUNE 2021

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IN FOCUS RICHARD BROWNING

BLO WN AWAY ubbed the ‘real-life Iron Man’, Richard Browning is the founder of multimillion dollar business Gravity Industries, and the creator of the Daedalus flight suit, a jet-powered exoskeleton that allows him to fly through the air. He’s also in serious shape, having undertaken the kind of endurance training that most Iron Man triathletes would admire.

In one sense, Browning was always headed in this direction, with both flying and scientific endeavour in his blood. As he puts it, “My inspirations were growing up around my maverick, inventor father. His father was a wartime pilot, and my other grandfather was Sir Basil Blackwell, who ran Westland Helicopters [the main UK company who

D

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aspired to commercialise helicopter flight throughout the 1970s].”

Browning’s military training also played heavily into his belief in himself, both mentally and physically: “A big factor in my motivation and the belief that this was in some way possible, was [due to] my time in the Royal Marines reservists, my passion for calisthenics training, and the triathlons and ultramarathons I used to compete in.”

Of all of the fitness disciplines that Browning has engaged in, it is calisthenics – with its unique interplay of strength, mobility and stability development – that enables him to control a 1050-brake horsepower flight-suit. “To believe that you could fly in this really unusual way,” says Browning, “and lean very much on the brain and the body, drew a lot on my passion

Photography: chrisrussell.photography

RICHARD BROWNING HAS INVENTED FLIGHT-SUIT TECHNOLOGY THAT MAY CHANGE THE WAY THE MILITARY, SEARCH AND RESCUE, EVEN THE WORLD, OPERATES. MF FINDS OUT THE PHYSICAL AND MENTAL STRENGTH REQUIRED TO BE THE MAN INSIDE THE MACHINE

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IN FOCUS RICHARD BROWNING

for calisthenics: the idea that you can roll from a crunching position on the floor, up into a handstand. That gave me the confidence that maybe this [operating an eco-skeleton flight suit] wouldn’t be quite as difficult as people imagined.”

Browning’s original tests with the suit’s

first prototype were conducted in a country lane, watched by a bemused onlooker tending to her vegetable patch. “The start of it was one engine in an aluminium tube, standing in a country lane going, ‘Oh, it makes a hell of a lot of noise, but if I close my eyes and ignore it, the handling is actually really gentle.’”

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Photography: Tom Jackson

Photography: Rich Cooper

“If you point that hot air downwards, with two engines on each arm and one on the back, you go up”

JUNE 2021

EUREKA MOMENT

Iteration followed iteration, until at last a controlled six-second flight convinced Browning that the technology’s potential could be realised. The next step, though, was to convince the world that he wasn’t just another crackpot inventor.

“Once the design is working,” recalls Browning, “how do you package it and brand it to the public so they don’t think you’re just another mad British nutter in his shed trying to blow himself up? We launched with Wired, Red Bull, and the Gravity brand – all of that slick stuff – because that helps convince the public that it’s legitimate.”

But how does the suit actually work?

“It’s the Newtonian principle of blowing a mass of hot air away from you so that you go the other way,” explains Browning. “If you point that air downwards, with two engines on each arm and one on the back, you go up. If I start flaring my arms out, guess what: there’s less vertical components, therefore I start to sink again.”

According to Browning, much of the skill and ability to balance the suit comes down to simple intuition, and the ability of the brain to apply real-time feedback to situations. “Something we’re really good at as humans is balance,” he says. “When you think what’s going on internally when you’re running on an uneven surface, it’s mind-boggling. You’re getting instantaneous feedback on a rough surface and your brain gets virtually no time to not only make

HOW TO TRAIN LIKE THE ‘REAL-LIFE IRONMAN’

adjustments, but also to throw the other leg and land the next stride.”

The Daedalus flight suit, Browning believes, is just as intuitive, although constant iteration has made it easier to manage: “In the early versions we were just muscling it, but now we’ve got lots of subtle angles in the engine, and the thrust vector begins to lift the weight of the equipment.”

BUILD A CARDIO BASE

BODYWEIGHT CONDITIONING

JET-SET FITNESS “This is good for resetting a busy mind, and as a jet-suit pilot weight really matters,” says Browning.

• 10k cross-country run twice a week.

• 15-20k run one a week – “usually slow pace, getting lost with a podcast in the Wiltshire countryside.”

Photography: Rich Cooper

GET STRONGER

“This is orientated towards flying a 1000 bhp jet suit,” says Browning. “As with every sport, the stronger you are, the more you can do. For us, it’s mostly about shoulders, lats and core.”

• Lateral DB Raise (3 sets x 12 reps) • Front DB Raise (3 x 8) • Press-Up (3 x failure) • Ring Dip (3 x 12) • Handstand Press-Up (3 x 6-8)

Of course, that’s not to say that peak physical conditioning isn’t beneficial, especially when flying the suit for extended periods of time, or pulling multiple G’s through intense flight manoeuvres. For Browning, it’s a return to that particular combination of two distinct fitness disciplines: “They’re weird bedfellows, but ultramarathons and calisthenics. Ultras kept me light, and calisthenics – with that light bodyweight work – gave me a very balanced strength. Just being able to bang out bicep curls is great, but the strength that you need in your shoulders to be able to do a handstand rollup or a flag require micro muscles that give you much greater stability.”

Wearing the suit, which has a flight ceiling of 2,000 feet, is a workout of its own, though, with Browning noticing that

SUIT SCIENCE

his fitness improved after regular flight sessions in the Daedalus: “Even in my Royal Marines days, I used to find doing more than 15 pull-ups quite hard. Then I managed to do 20 really strict pull-ups with no warm-up, and that’s simply come about from all of the flying.”

According to Browning, the potential for jet-suit technology depends entirely on your perspective. “I can give you two hats here,” he says, “the British one and the Californian one. The British hat says, ‘This is noisy’ or, ‘It doesn’t fly for a huge amount of time.’ But now, if I put my Californian hat on, well, just imagine where relentless human ingenuity and improvement can take you. I don’t lie awake at night determined to convince people that we’re all going to fly to work and the shops. But I do wonder if we’ve had a role to play if expanding horizons and ticking off another thing that used to belong to science fiction, but is now very much a reality.”

BROWNING’S NEW BOOK, TAKING ON GRAVITY: A GUIDE TO INVENTING THE IMPOSSIBLE FROM THE MAN WHO LEARNED TO FLY, IS AVAILABLE NOW.

A heads-up display shows operating information, including top speed and fuel left.

A BREAKDOWN OF THE DAEDALUS’ KEY FEATURES

Six kerosene-powered micro-gas turbines are used to achieve full flight capability. These are used for in-flight stability.

The jets and powerpack are affixed to the wearer with lightweight metal frames to form the exo-suit.

Photography: RedDot Media and Drift Limits

An electric version of the turbines are also currently in development.

Ultra-light boots are designed to protect the wearer.

Words: Dan Cooper

The maximum flight ceiling is 2,000ft, although three or four metres from the ground is the envisioned use.

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IN FOCUS SCIENCE OF PAIN

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IN FOCUS SCIENCE OF PAIN

eing an athlete makes absolutely no sense, from a biological standpoint. For millennia, human evolution has favoured energy efficiency.

Allostasis – the intrinsic process of regulating blood glucose levels, blood pH, body temperature and more – is a big task most of the time, especially with our big brains consuming as much as 20 per cent of our energy resources. Exercise, especially in the extreme, tends to make that job even harder: burning through glucose, messing with our body temperature, dehydrating us. That inclination to preserve energy is also why, when faced with the choice between bingeing on Netflix or running a marathon, many people will find a comfy spot on the couch.

Except some of us do run marathons – and longer. Much longer.

The inclination to push our bodies past the point of depletion is by no means new, and for centuries we’ve watched superstar athletes in awe, wondering how the human body endures the demands we place upon it. These days, however, we’ve got the tools to assess exactly what happens to the body when we do and, helpfully, a growing body of data as endurance sports become more and more popular.

diarrhoea are all likely – gastrointestinal problems are the number-one reason people don’t finish races.

Then there are the course conditions themselves, which can induce hyperthermia or hypothermia; while wind can whisk away the protective layer of liquid over your cornea so that it swells, causing blurred vision and, in some cases, temporary blindness. Uncertain terrain leads to falls, cuts and bruises, and in races that last more than 24 hours, sleep deprivation inhibits reflexes and motor skills, causing hallucinations.

Adharanand Finn, author of Rise of the Ultra Runners, told us that ultrarunners talk a lot about the ‘pain cave’. “Most ultrarunners will know instantly what you mean,” he says. “It’s not the same kind of pain you get if you’ve broken your arm… it’s more debilitation, you feel completely debilitated. Every ounce of your body is pleading with you to stop.”

And the worst part is, you can stop. At any time.

“There is just this huge temptation to do what your body is screaming at you to do,” Finn adds. “Everything is aching, kind of weeping at you. So you have to make a conscious decision to carry on.”

“You feel completely debilitated. Every ounce of your body is pleading with you to stop”

THE LONG GAME

Take ultrarunning. Once a few brave souls running in a handful of impossible-sounding races, between 1996 and 2018 the number of people running ultras grew 345 per cent. Describing the toll that ultrarunning takes on the body can devolve into a bit of voyeuristic pain porn, but it’s worth it to demonstrate just how much athletes are willing – and able – to endure.

The average ultrarunner lands on their feet 5,000 times an hour, and stress fractures in the feet, leg bones and pelvis are common. With that repeated pounding also comes serious chafing and blisters, not to mention bleeding nipples and blackened toenails. As you run and your body shifts its blood supply towards the working muscles and away from the gut, cramps, nausea, vomiting and

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NATURAL PAINKILLERS

So, how do we carry on? Firstly, no one wakes up one morning and decides to run 100 miles (well, maybe some people do, but it’s not advisable). You have to train for it. And just as you’re training your muscles to last that little bit longer every time, you’re also training your nervous system to cope with the onslaught of pain you’re throwing at it.

Recent research shows how deeply endurance sport changes how our nervous systems process pain, for both good and ill. A 2013 study found that although athletes do have a higher pain tolerance, their pain inhibitory systems are less responsive than non-athletes’. That’s likely due to the frequent activation of the ‘conditioned pain modulation’ (CPM) system. On the plus side, the CPM is what allows athletes to endure 100-mile marathons, through the judicious release of our endogenous painkillers, the neurochemicals the body deploys to dampen pain. But by routinely engaging in extreme endurance challenges, athletes have recalibrated their pain inhibitory systems: an athlete’s body does not activate their CPM and

therefore doesn’t deploy endogenous painkillers until the pain reaches a higher intensity.

And about those endogenous painkillers: most of us have heard of the ‘runner’s high’, that pain-free flow state of relaxation and effortlessness.

Clinically, this ‘high’ is known as ‘exercise-induced analgesia’ and is characterised by a decrease in anxiety, pain inhibition, sedation and euphoria.

There isn’t just one system responsible for the runner’s high, but essentially physical exercise elevates the circulation of our endogenous opioids, most especially in brain regions known to play a role in emotional processing, giving rise to that feeling of happiness. Studies have also demonstrated changes in endorphin, endocannabinoid and GABAergic signalling, all of which are related to reducing anxiety and pain.

But a modified pain threshold and exerciseinduced analgesia are not enough to explain how exhausted, aching runners keep running. Because in every race he ran, there came a point that Finn thought he would stop – had to stop.

But he didn’t. What kept him going was his conviction that the pain was all in his mind.

In one ultra race, Finn had just run down a steep hill and his knee started aching.

It was only two hours into the run and he wasn’t ready to call it quits: “I laughed at myself, and I thought, ‘You’re going to have to do better than that!’” His knee stopped aching. Just as there always came a point where Finn wanted to stop, there was also always a point when the pain he was in – the aching quads and screaming achilles tendons – would simply disappear. “I came to the conclusion that a lot of the pain that I was experiencing earlier on in the race was imagined. My brain was trying to slow me down by telling me that everything was aching.”

imagining all that pain – are what enable us to be a bit more sceptical of the signals we’re getting.

Finn’s experience tallies with a 2007 California State University study of Olympic cyclists that examined how the athletes coped with exertion and pain during performance. The most used strategy?

Reminders that ‘pain was purely perception’. That, combined with positive self-talk, goal-setting, relabelling your sensations as something other than pain (the pain feels like ‘vibration’) and reframing pain as useful, are all frequently used cognitive coping strategies among endurance athletes.

‘Whenever you exercise just until you feel unpleasant and then stop, you’re categorising your physical sensations as exhaustion,’ wrote neuroscientist and psychologist Lisa Feldman Barrett in her book, How Emotions Are Made.

‘You’ll always exercise below your threshold, despite the health benefits of continuing.’ But by re-categorising the unpleasant sensations as something else, you can push harder and longer.

Using cognitive strategies also implies a degree of acceptance, which can be a powerful tool in itself. The effectiveness of ‘embracing the suck’ was demonstrated in a 2018 study in the journal Pain, investigating what psychological factors may explain endurance athletes’ higher pain tolerance.

Researchers compared 20 ultrarunners to 20 age- and gender-matched controls, finding that the ultrarunners were able to hold their hands in super-cold water significantly longer than controls.

The biggest factor explaining the difference was that ultrarunners reported less escape or avoidance tendencies. They weren’t afraid of pain.

Ultrarunners have learned that pain is not something that just happens to them; they have a say in how it is experienced. They’ve learned that the pain cave is less a cave and more a tunnel – and that there might just be light at the end of it.

“The pain cave is less a cave and more a tunnel – and there might just be light at the end of it”

COPING MECHANISMS

This isn’t a straightforward ‘mind over matter’ situation. Finn was undoubtedly aided by his endogenous painkillers and modified pain threshold as a result of all of his training. And stress fractures, exhaustion-induced cardiac arrest, dehydration are all real things; the pain and fatigue we experience before those occur are signals that we may be overreaching, so it’s important not to just brush them aside. However, cognitive coping strategies – like telling yourself you’re just

OUCH: WHY PAIN HURTS, AND WHY IT DOESN’T HAVE TO BY MARGEE KERR AND LINDA RODRIGUEZ MCROBBIE (BLOOMSBURY SIGMA) IS PUBLISHED IN HARDBACK. AVAILABLE AT ALL GOOD BOOKSHOPS AND AT BLOOMSBURY.COM

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IN FOCUS JAMES HASKELL

“THERE ARE NO ” S T U C T R SHO ASTER, AUTHOR AND MMA DC PO ED RN TU ER AY PL Y GB FORMER RU D TO RIGHTS OVER RL O W E TH TS PU L EL SK HA ES HOPEFUL JAM NG OF GOOD NUTRITION NI EA M E TH D AN SS NE FIT , TH HEAL

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IN FOCUS JAMES HASKELL

ames Haskell is not one to mince his words. The 77-cap England international, British and Irish Lion, and now prominent voice across rugby media, has been labelled many things since retiring – shy and retiring aren’t among them.

Post-rugby, Haskell spent a bruising year training to become a MMA fighter, only for his debut to be put on hold due to the pandemic. But he’s hardly been twiddling his thumbs since: what with being an international DJ; co-host of The Good, The Bad & The Rugby podcast; and author of bestselling memoir, What a Flanker.

While his outspoken approach rubs some people up the wrong way, plenty others applaud his refreshing honesty. And when Men’s Fitness sat down for a chat with The Unbelievable ALT. ambassador, he was quick to call out the bogus fitness information, fad diets and ‘miracle’ weight-loss cures flying about the internet.

Beneath the complex training plans and nutrition protocols, says Haskell, getting in shape comes down to moving more and eating better – and it’s difficult to argue with that.

Men’s Fitness: You’ve admitted to taking the mickey out of vegans in the past – so why the change of tack and this partnership with The Unbelievable ALT.?

James Haskell: The Unbelievable ALT. is such a unique brand in terms of what it’s doing (“We’re not meat, but we’re for meat lovers”). It’s not about whether you’re vegan or not, it’s about whether you want to add something different to your diet.

I take the piss out of everyone, and I’ve always taken the piss out of vegans because you get a reaction, but just like meat eaters there are always those with extreme views.

With social media all context is lost, too, so I find it quite fun to pull the pin out the grenade and watch people go mad.

MF: Is plant-based protein something you’re beginning to embrace?

JH: I have never given my body a rest

Photography: David Rogers - RFU/Getty Images

Haskell – celebrating here following England’s Six Nations win against France in 2016 – played 77 times for his country

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MF: What do you think most people are missing when it comes to nutrition?

JH: People can get protein from different sources, but the bigger issue here is that nobody understands nutrition. The government doesn’t get it, your average reality or social media stars who are flogging nonsense don’t get it, and people on the street don’t get it. They couldn’t tell you whether something is a complete protein or not. I love it when people say stuff like, ‘You get more protein in a bucket of broccoli than anything else,’ but it’s not a complete protein [made up of all nine essential amino acids] so your body can’t process it effectively.

Photography: Mike Marsland/Getty Images

from eating meat, and obviously there are the environmental reasons to reduce meat consumption, so I wanted to see if I could try something different. The taste and texture is incredible: there’s very little difference between this stuff and actual meat.

My whole nutrition approach is lots of protein, and plenty of plant-based fibre. The Unbelievable ALT. ticks all boxes, and the company isn’t really bothered whether you’re vegan or not, it’s just creating a different option for people.

MF: Coronavirus put your MMA debut on hold, but how did that type of combat training compare to rugby?

JH: It was the hardest thing I’ve ever done in my life. I was in the cage, sparring, three days a week, and I loved it, but it absolute broke me. I had all my bloods done, and my creatine kinese levels – the stuff that shows muscle breakdown – was the same as if I had played back-to-back test matches against South Africa, and that was on a day off! One day I got choked out eight times in a row and couldn’t swallow for a week.

The guys at Shootfighters [the MMA

“There are no magic pills or ‘skinny teas’ or any of that nonsense. It’s all about eating the right food and making good choices” Stop worrying about what diet you’re on, and understand what good food is. I’m in a transformation process at the moment, trying to get lean: 12 weeks ago I was 120kg, now I’m 114kg. And that’s all through diet – there are no magic pills or ‘skinny teas’ or any of that nonsense. It’s all about eating the right food and making good choices.

MF: What does your diet look like?

JH: It’s very simple: I try to get 220g protein a day, and about 3,100 calories. I get most of my protein from real food; the only time I top it up is if I have a shake after training.

I try to have around 1,000 calories at each meal. If I’ve got excess calories at the end of the day, I’ll make myself some protein oats, or have a Grenade par or something, just to get that extra hit.

People haven’t grasped the basics. There are no shortcuts and there are no miracle fixes: eat less, move more. Each diet works in its own way, but ultimately it’s all about getting into a calorie deficit so you lose weight. I’m just jealous, because I haven’t invented some shit thing that I can flog for millions!

MF: Do you still train with the same intensity you did when you were playing professional rugby?

JH: I’m training four or five days a week, but it’s a variety of training. I used to only have two modes: on or off. So when I was working out I wanted to end up being sick in a bucket and lifting really heavy. But now I’m a lot smarter with how I go about things.

I’m trying to get leaner at the moment, so four days a week I’m lifting – with a focus on hypertrophy – and two of those days I’ll put in some high-intensity cardio at the end.

gym Haskell trained in] are incredible coaches, but they’re not messing around in there. I learned a lot about myself – I don’t mind a tear up, for instance, in fact I quite enjoy it – but it was all-consuming. And I knew that going into it, but I was back being a full-time sportsman again.

MF: What are some of the biggest fitness mistakes you think a lot of people make?

JH: Terrible technique is first and foremost, which often comes down to the male ego: blokes trying to lift big weights that they can’t control. People always look for the sexiest thing to be doing, and the same thing goes for nutrition, but the truth is, this is how to change your body: calorie deficit plus exercise. That’s it. But people go, ‘No, it can’t be that simple.’ It is!

JAMES HASKELL IS WORKING WITH THE UNBELIEVABLE ALT., THE NO-COMPROMISE MEAT-FREE ALTERNATIVE FOR MEAT LOVERS THAT TASTES AND BITES JUST LIKE REAL MEAT. WITH ITS VERSATILITY AND REDUCED IMPACT ON THE ENVIRONMENT, IT IS THE PERFECT SOLUTION FOR THOSE WANTING TO CUT DOWN ON THEIR MEAT INTAKE. FOR MORE INFORMATION, CHECK OUT THEUNBELIEVABLEALT.COM OR @UNBELIEVABLEALT ON INSTAGRAM

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GET FIT IN THE KITCHEN

STICK TO YOUR GUMS

Caffeinated chewing gum could be just as good as a pre-workout coffee

hat caffeine can boost performance is nothing new: a well-timed dose can improve awareness, fight fatigue and fire up your motor cortex for greater muscle activation. Caffeine also raises your body temperature, which can help burn more calories, and one study even suggests it can increase feelings of wellness to ramp up your post-workout high.

Photography: Shutterstock

T

New research, however, hints at an effective alternative to your pre-gym cup of Joe. The study, published in the Journal of the International Society of Sports Nutrition, found that a low dose of caffeine (200mg), supplied in chewing gum, enhanced the performance of a group of rugby players across a range of tests, including sprints and countermovement jumps.

500

The number of extra calories you can expect to scoff if your diet is full of ultra-processed foods. A recent report published in Cell Metabolism found ‘ultra-processed diets tend to have foods in them that are more calorically dense and with less water content.’ In other words, you’re getting more calories, but feeling less full, than you would with a diet full of fresh food.

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●FUEL NUTRITION NEWS

Regular intake of cocoa may help prevent stress-induced heart attacks and strokes, according to new research.1 Cocoa is high in flavanols, a type of flavonoid (phytonutrients found in most plants and animals) that has numerous health-boosting effects. And a new study carried out by the University of Birmingham has shown that the blood vessels of subjects who downed a flavanol-rich cocoa drink functioned better under mental stress, reducing their risk of dangerous cardiovascular events. Flavanols are also present in green tea, apples and raspberries.

25%

is the reduction in common cold infections associated with regular consumption of nutritional yeast. Otherwise known as ‘nooch’, it’s the cousin to baker’s and brewer’s yeasts, but it’s been ‘deactivated’ with heat and dried to be used as a food product. These golden flakes are rich in nutrients on their own, but are also often fortified with even more vitamins. Nooch also contains high levels of soluble fibres called beta-glucans, which support the immune system to fight bacterial infections. It has a cheesy, nutty, savoury flavour and can be added to just about all meals for extra protein, vitamins, minerals and antioxidants.

FAST START

A ne w study s ho ws th at a s ho rt fa st be fore s w itching to a healthy, M editerran ean -s tyle diet ca n help to a m pli fy so me o f the diet ’ s celebr ated hea lth be nef its, like reduct io ns i n blo o d p ress ure an d b ody f at . 3 The improv ements a re tho ught to be due to beneficia l change s to the gut bacteria eco sy s tem during fa sting , as it g ives healt hpro m oting b acteria t hat help to reduce bloo d p ress u re a chance to multiply.

So m e o f these ch an ges remai n ev en a fter the fa st en ds, which h elp s explain why bod y mas s in dex an d blood pres sure rem ai ne d lower ev en th ree mo nths later, w hen v o lu ntee rs f as ted at the s ta rt o f the diet, co mpa red to tho s e who ado pted the sa me die t w it hout th e initia l f ast .

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YOUR BACON

A huge study, tracking more than 130,000 people from 21 different countries for nearly a decade, has found a strong link between eating processed meat and risk of cardiovascular disease. Eating just 150g of processed meat a week (equivalent to one thin slice of ham or just half a sausage a day) was associated with a 46 per cent higher risk of cardiovascular disease and even a 51 per cent higher risk of mortality compared to those who ate no processed meat.2 Stick to organic, lean meats instead, or opt for plant-based protein sources like tofu, chickpeas and lentils.

Words: TJ Waterfall | Photography: Getty Images | 1. Nutrients 2. The American Journal of Clinical Nutrition 3. Nature Communications 4. Current Developments in Nutrition 5. Journal of the Academy of Nutrition and Dietetics 6. American Journal of Physiology-Endocrinology and Metabolism 7. Journal of the International Society of Sports Nutrition

CHOCOLATE THERAPY

AN APPLE A DAY

might well keep the doctor away.

A large review, combining results from 22 individual studies, shows that regular intake of apples and pears significantly reduces body mass index and risk of cardiovascular disease, diabetes and all-cause mortality. 4 These benefits are likely thanks to numerous bioactive compounds found in apples and pears, including flavonoids, dietar y fibre and several powerful antioxidants.

HIGH PRICED MEALS

Health researchers have discovered that frequently dining away from home is closely associated with an increased risk of mortality.5 That’s probably because meals in many restaurants and fast-food outlets tend to be higher in energy density (calories), fat and salt, but lower in fruits, vegetables, whole grains and protective nutrients, such as dietary fibre and antioxidants. So while you deserve to enjoy yourself as lockdown eases, make sure the bulk of your meals continue to be home-cooked and nutrient-dense.

TRY THESE:

MIDDLE GROUND

In a ten-week muscle-building programme for middle-aged men (40-60 years), a high-protein diet didn’t increase strength or muscle mass any more than consuming a moderate amount of protein.6 In fact, changes in strength, body fat, glucose tolerance, kidney function and bone density were roughly the same.

MUSCLE FUEL

THE CURATORS MUSHROOM BURGERS AND MEATBALLS wearethecurators.com (available in Tesco)

Although it’s a brand best known for its snacks, The Curators have broken out of one aisle and into another with a new range of mushroom-based burgers and meatballs. Both get the MF nod of approval, with the mushroom meatballs in particular getting top marks. The new products are made using a unique process, which delivers a super-high mushroom content of 86 per cent. Full of natural protein and fibre, but low in saturated fat, these are a worthy addition to your basket.

Eating just one cup of leafy green veg each day could boost muscle function, according to research published in the Journal of Nutrition. People who ate a nitrate-rich diet, predominantly from veg such as lettuce, spinach, kale and beetroot, had significantly better muscle function in their lower limbs. In fact, those with the highest nitrate consumption had 11 per cent stronger lower limb strength than those with the lowest nitrate intake.

SOY VS WHEY

Soy protein is just as effective as whey protein in helping to maintain performance when athletes have to complete successive training sessions.

In a study assessing fitness training in football players, participants had to complete two gruelling speed-endurance sessions with just one day’s rest between. As expected, performance was impaired on the second session, but taking either soy or whey protein supplements helped reduce those impairments to the same extent, with both resulting in improved high-intensity running performance compared to a placebo group.7

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●FUEL RECIPES

GOOD MOOD FOOD

“Cooking has always been my happy place, and my kitchen is my sanctuary.

It’s through food that I connect with not only myself, but the ones I love and feed.

It’s an expression of emotion as well as nourishment. I think mental health and wellbeing needs to be put on a par with physical health and wellbeing.”

Rustle up these nutrientpacked, protein-rich dishes from the charity cookbook committed to raising awareness

Mental health charity Beder was set up to raise awareness around mental illness – with a particular focus on suicide prevention. The book From Beder’s Kitchen includes contributions from over 90 of the world’s greatest cooks, who have donated recipes and shared their reflections, personal experiences and words of advice on looking after their mental health – and how food has played a part in that. Here are just two of the recipes featured in the book.

• 40g butter • 80-100g baby leaf spinach • Fresh coriander, leaves chopped

PREP TIME: 10 MINUTES, COOKING TIME: 15 MINUTES, SERVES: 4

FOR THE TANDOORI SEA BASS • ½ tsp each garlic granules and fennel seeds • ½ tsp each ground turmeric and Kashmiri chilli powder • 1 tsp each garam masala, ground cumin and ground coriander • 1-1½ tsp Maldon sea salt • 4 boneless sea bass fillets, skin on • 1 lemon, zested

FOR THE BOMBAY POTATOES • 700-750g cooked new potatoes • 1½ tsp cumin seeds • 1 tsp black mustard seeds • 1 large white onion, finely sliced into half moons • 3 small cloves of garlic, grated • 2.5cm ginger, grated • Fresh chillies, to taste • 1½ tsp coriander seeds, toasted and ground • 1½ tsp garam masala • ½ tsp ground turmeric • 1½ tsp Maldon sea salt (or to taste) • 12-15 baby plum tomatoes, halved

METHOD To prepare your potatoes, cut new potatoes into bite-size pieces and keep the skin on when boiling. If using standard potatoes, peel and cut into bite-size pieces before boiling.

Fry the cumin and mustard seeds in a little vegetable oil until they start to crackle, then add the sliced onion. Once softened, add the garlic, ginger and chillies.

Allow everything to take on a golden colour, then add the ground spices and salt.

Cook for a bit, but don’t let the spices burn, adding a splash of water if needed.

Now add the tomatoes and allow them to

TANDOORI SEA BASS & BOMBAY POTATOES (FROM SARAH WOODS)

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break down into a sauce. Add about 100ml of water at this point and let it all reduce.

Once you have a thick, unctuous sauce, test the seasoning and adjust as necessary.

Stir in the cooked potatoes and mix well.

I like to mash a couple of the potatoes into the sauce for different textures. This is also the point to add your butter.

Finally, stir in the spinach and allow it to wilt. You may need a touch more water here. Sprinkle the Bombay potatoes with some chopped coriander to finish.

For the sea bass, mix the garlic, fennel, turmeric, chilli powder, garam masala, cumin, coriander and salt together.

Lightly oil the sea bass fillets on both sides and sprinkle the tandoori masala spice mix on the flesh side only, along with some lemon zest and a touch of salt.

Fry in a medium-hot pan, skin side down, until almost cooked through, then flip to the flesh side for the last minute. This is so the spice coating doesn’t burn.

Assemble your dish and serve the tandoori sea bass and Bombay potatoes with mint raita and wedges of lemon for squeezing over.

PER SERVING Kcals: 393 | Protein: 21g | Fats: 18.5g | Carbs: 34.6g

QUICK & EASY CHICKEN LARB (FROM REBECCA LUND & KATE ARTHUR) PREP TIME: 10 MINUTES, COOKING TIME: 25 MINUTES, SERVES: 4 • 1 onion, finely chopped • 2 cloves of garlic, minced • 3 tbsp oil • 2 tbsp toasted sesame oil • 800g chicken mince • 15cm ginger, grated • 2 red chillies, finely chopped • 125ml hoisin sauce • 62g toasted sesame seeds • 60g coriander, finely chopped • 2 limes, juiced • 62ml sriracha • 125ml mayonnaise • 2 carrots, grated • 2 baby marrows, grated • 3 tbsp pickled ginger, finely chopped • 2 tbsp pickling liquid from the ginger • Pinch of salt • 4 baby gem lettuces • 125g roasted and salted peanuts METHOD In a large pan, fry the onion and garlic in the oil and sesame oil until softened. Add the chicken mince, ginger and chilli, and fry until the chicken starts to brown.

Add the hoisin, sesame seeds, coriander and lime juice to the pan and cook for another five minutes. Meanwhile, mix the sriracha and mayonnaise together in a small bowl.

For the pickled vegetables, mix the grated carrots and baby marrows with the chopped pickled ginger in a bowl, then stir in the pickling liquid from the ginger and a pinch of salt.

When you are ready to assemble your larb, grab a lettuce leaf and fill it with the chicken mixture, sriracha mayo and gingery veg, then top with crunchy peanuts.

“Cooking, and being in the kitchen, has long been a creative outlet for us. It has given us a purpose and inspired others to do the same, and for that reason cooking has grounded us and helped us look after our mental health. We love the heart behind this project and are delighted to be involved in creating awareness about mental health, getting more people to come together, speak up and be encouraged by the fact that they aren’t alone.”

PER SERVING Kcals: 675 | Protein: 51.6g | Fats: 41.7g | Carbs: 24.2g FROM BEDER'S KITCHEN IS £22 AND AVAILABLE FROM AMAZON, BEDER.ORG.UK, WATERSTONES, AND WAITROSE & PARTNERS (SELECTED STORES).

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YOUR BLUEPRINT FOR SUCCESS

FILL YOUR BOOTS

MyoMaster’s MyoAir has been described as ‘the next generation of pneumatic compression’

a sleeve), the system pulses in sequences for a more dynamic compression, with the aim of further enhancing the movement of fluid through your muscles, and flushing out the toxins and waste products your body naturally produces. hile there’s nothing discreet about the brace-like design, there are plenty of hidden benefits to this all-encompassing recovery tool.

Created by professional rugby player Joe Gray, alongside a team of physios, the MyoAir utilises WavePower™ technology (and reaches an unrivalled 250MMHG of pressure), to create a peristaltic type of compression that mimics muscle contraction. After donning the compression boots, a sophisticated pulse system systematically compresses your feet, gradually moving its way up your legs to squeeze and massage your muscles.

Instead of a static compression (like

W

PUMP IT UP

The sensation is similar to that of a blood pressure pump – with the caveat that your entire lower body is targeted – and despite the industrial-sized appearance, the MyoAir is remarkably easy to use: simply slip the boots on and control the compression using the touchscreen monitor. There are five sequences to choose from (A, B, C, D, E), as well as five different time durations (from ten to 60 minutes). You can also manually change the pressure, and target different parts of your leg – useful if you’ve just been for a particularly calf-heavy run, for example, and want to switch off the hamstrings and quads to focus purely on your lower legs.

The MyoAir can be plugged into the mains, or battery powered for up to 90 minutes, so if you’re really committed to recovery you can have a quick blast on the side of the football pitch, or stick them in the boot of the car.

The number of elite athletes putting their names behind MyoMaster’s flagship product is testament to the technology’s effectiveness, and we were impressed with just how quickly legs are left feeling refreshed – particularly after endurance exercise. Clearly, it’s no small investment, and if you’re just training legs in the gym once a week there are cheaper recovery alternatives out there (including, it must be said, from MyoMaster itself). But if you’re getting serious about upping your mileage on the run or on the saddle, or want to feel fresher for your chosen sport, the MyoAir is a legitimate bit of kit that might just help you bounce back stronger between sessions.

CHECK OUT THE MYOMASTER MYOAIR FOR YOURSELF AT MYOMASTER.COM

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●TRAINER LIFTING MISTAKES

TRAINING ERRORS

If you’ve rushed back to the newly reopened weights room, writes strength coach Nolan Sunnassee, here’s how to maximise progress and prevent injury If you’re an avid weightlifter, bodybuilder or general fitness fan, you were probably chomping at the bit to get back to the gym and your usual weight-based routine when gyms reopened on 12 April.

That’s especially true if, during lockdown, you were unable to exercise to your normal standard or had limited equipment available. But before you jump straight back in at the deep end, be mindful of these mistakes so you don’t wind up out of your depth or, worse, injured.

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MIND THESE MISTAKES

1. USING POOR TECHNIQUE Poor technique could magnify any injury patterns you might have picked up. Stick with slow and steady moves when restarting your training regime, and only build speed into it if that is related to your desired goal outcome – Olympic lifting, for example.

If you aren’t sure on the correct technique, ask a professional. And if you’re completely new to lifting, it’s even more important to master proper form before you add any weight.

When you’re new to something, there is a lot of neural adaptation or ‘brain learning’ going on. It’s not only about your main muscles, but your stabiliser and mobiliser muscles that have to learn how to perform the movement. The better your technique, the better your overall long-term outcomes.

2. NOT STRETCHING OR WARMING UP FULLY Flexibility is an ability, and if you don’t practise, you will regress. That will definitely happen if you’re sedentary for long periods (working at a computer all day, for example).

Your flexibility affects your posture, which in turn affects how much weight you can lift and what potential injuries you might get.

There are many stretching methods, but dynamic stretches should be prioritised pre-workout. Something as simple as leg swings or arm circles (in both directions) will get your blood flowing and muscles warmed.

Perform for 30-60 seconds on each side, increasing in range and speed as you go.

Warming up with weight is also advised to switch on and switch up your nervous system. Prior to your main lifts, start with warm-up sets of 50 per cent, 75 per cent and then 100 per cent of the resistance you plan to use.

4. NOT HAVING A PLAN So many people go to the gym and perform the same routine for months or years on end, only to wonder why they aren’t making any progress.

A key exercise principle is the law of diminishing returns: if you keep doing the same thing you will get less and less from it due to adaptation. You should aim to progress two to five per cent a week if strength is your focus.

Once you plateau, switch the order or the exercises you do, add new moves, or change other variables, such as reps, sets, tempo and rest periods.

5. DOING INEFFECTIVE EXERCISES 3. EXPECTING THE SAME STRENGTH AS BEFORE When the blood’s pumping and you’re surrounded by big egos, it might be tempting to try to lift like you did before – even if it’s been months or even a year since you last did a full gym workout.

In short, don’t do that. You can lose as much as two to five per cent of strength every week by not exercising, combined with loss of muscle mass, bone density and even joint stability.

The good news? Your body has muscle memory from previous workouts, so you won’t be starting from zero. Begin by simply re-familiarising your body to exercise and lifting.

You may experience increased delayed onset muscle soreness (DOMS) from training, but that will pass after a few workouts. You could try supplementing with the amino acid lysine to reduce soreness.

If you only have a few hours of free time to exercise each week, you want to stick to exercises that provide the most bang for your buck. But with thousands to choose from, how do you know which are the most beneficial?

The answer depends on your goals, and how experienced and skilled you are at lifting. A general rule of thumb is the bigger the movement, the greater energy expenditure, and the bigger the hormonal response.

Research has found that training your legs and lower back with squats or deadlifts elicits a higher growth hormone release than, say, bicep curls or shoulder presses.

These movements also provide a ‘radiation effect’ to your upperbody muscles, increasing strength in those areas without directly training them. However, the same is not found the other way around.

In short, never skip leg day.

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●TRAINER LIFTING MISTAKES

8. FAILING TO MASTER THE FUNDAMENTALS New exercises can sound exciting, but the reality is that for an all-round strong physique, you need to first master basic moves really well.

Our bodies have seven fundamental movement patterns: push, pull, rotate, bend, squat, lunge and gait. You need to master each, especially if you are weak in one of the patterns.

In more than 20 years of working in multiple commercial gyms, I’ve seen only

6. GOING TOO HEAVY TOO QUICKLY

being able to do the basic moves.

A prime example is walking lunges.

These are fantastic for your glutes, quads, hamstrings and adductors, but the majority of people either can’t achieve full range or aren’t stable in their movement. It’s like watching someone trying to ice skate before learning to walk. It would be better to master each element of the walking lunge before piecing it together.

Don’t do this: when you lunge, your front knee should be at a 90-degree angle to your front foot – extending beyond the foot puts unnecessary stress on the knee joint

Photography: Getty Images

Lifting your one-rep max feels good at the time, but you might want to consider the longevity of your body.

Each exercise has a risk-reward ratio – as does the weight you’re lifting. Doing low reps/high weight too often can lead to neural fatigue and increase the risk of damaging yourself.

A smart strategy is to vary the intensity level from week to week, or microcycle to microcycle. In other words, try a strength endurance phase of four weeks, followed by four weeks of hypertrophy, then four weeks of strength.

one person lunge and maybe three to four people squat to a good standard (this is not including the people I’ve personally trained!).

That’s based on more than 15,000 hours of being in a gym observing people, and it’s because typically people aren’t taught good technique and how long it may take to achieve it.

So, what tends to happen is they gravitate to a new trend without first

9. OVERTRAINING Spending too long in the gym can be as counterproductive as not training enough. Although you might want to catch up on the time you have lost, your body works best when gym sessions are completed within an hour. Focus on quality, not quantity.

7. NOT CORRECTING YOUR IMBALANCES OR WEAK LINKS Injuries don’t happen by chance. Generally, too much bench pressing can trash your shoulders, just like too many knee extensions can ruin your knees.

Many muscle imbalances won’t show up immediately, but may occur years down the line – like the proverbial straw that broke the camel’s back. By working on your weaker muscles – lower traps or external rotators, for instance – you can future-proof your body, and maximise your strength and speed.

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●TRAINER CROSSFIT TIPS

ALL IN CrossFit athlete Zack George explains how to train for complete fitness

Although he recently had to withdraw from the upcoming CrossFit Games due to injury, Zack George – the highest-ranking Brit at last year’s Games – knows better than most what it means to forge total fitness. In a sport that rewards multi-discipline mastery, George has established himself as the best of British, and here he tells MF the secrets to his seriously diverse skillset.

“In CrossFit,” says George, “we talk about the ten elements of fitness in order to assess how fit we are.” Those elements are as follows: Cardiovascular and respiratory endurance Stamina Strength Flexibility Power Speed Coordination Agility Balance Accuracy “The best way to train to be truly fit,” George continues, “is to have a training regime that incorporates each of these ten components.

If your goal is optimum performance and unlocking everything your body is capable of, all elements need to be considered.”

While most people tend to lean towards aspects they enjoy or excel in, George says complete fitness – and indeed overall health – depends on training your weaknesses as well as working to your strengths.

“Generally speaking,” he says, “people are good at improving their endurance, stamina, strength, flexibility and power. These are the categories most easily trained, and there are many programmes and plans out there based around these elements. There becomes a point, though, when people plateau in their performance: they reach a peak and can’t push past it.”

George says that’s exactly when the remaining five elements should come into play, providing, as he terms it, “the secret sauce” to fitness gains.

Here, George outlines some ways to train the ‘final five’ fitness elements: speed, coordination, agility, balance and accuracy.

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1. SPEED Put simply, this is the ability to minimise the time taken to perform a movement or activity.

“One of the classic tests,” says George, “has to be the 100m sprint.”

TRY THIS: 5 rounds of 3 sets of 100m sprints.

The first at 80% max capacity.

The second at 90% max capacity.

The third at 100% max capacity.

Rest 3 mins once your 5 rounds are complete, then perform a 5-min EMOM (every minute on the minute) of 50m sprints at 100% max capacity.

2. COORDINATION This is the ability to combine several distinct movement patterns into a singular movement.

To train for better coordination, you need practice and repetition to fine-tune your motor skills.

“Performing double-unders – where the rope passes twice under your feet in a single jump – is an amazing test of coordination,” says George. “You need to be able to time your feet and hands in a systematic fashion, in order to perform and perfect the movement.”

TRY THIS: 5 x 50 double-unders (for time).

3. AGILITY This is the ability to minimise transition time from one movement pattern to another: to quickly change direction, start, stop and go.

“One of the best exercises for agility practice is the agility ladder,” says George. “You can create your own using lines, tape, or chalk on the floor.”

5. ACCURACY

TRY THIS: Forward run: step one by one through the ladder, making sure your feet hit the centre of each box.

Lateral run: move along the ladder sidewards from end to end.

Hops: jump lightly landing on both feet as you move down the ladder.

In and out: start with your left foot in the ladder, then change to the right into the second box of the ladder, and continue alternating until the end.

Single-leg hops: jump down the ladder on one leg only and return back on the other.

4. BALANCE

Photography: Matt Melling

This is simply the ability to control the body’s centre of gravity while performing a movement in a stable and controlled manner.

“A great test of balance is a single-leg squat, or a pistol squat,” says George.

TRY THIS: 1. Pistol squat Standing with your feet hip-width apart, bring one leg up and out in front while you push your hips back and down into a single-leg squat position.

Keep the chest upright, eyes forward.

2. Balance drill A very simple drill, which is actually a lot harder than it sounds, is to stand upright, slowly lift one foot off the ground, arms by your sides, and balance on one leg for as long as you can.

This is the ability to control movement in a given direction or at a given intensity.

“Similarly to coordination,” says George, “accuracy requires a great deal of spatial awareness of your body parts during a movement. Again, practice and repetition are key here – it’s about neurological adaptation.

Also, if you’re accurate in your movements, you’re less likely to injure yourself.”

TRY THIS: 10 min EMOM of 10 wall ball shots to a target.

Record the number of perfectly accurate shots and repeat the exercise regularly to record improvement.

Gradually build up by making the EMOM longer.

ZACK GEORGE HAS PARTNERED WITH G-SHOCK WATCHES. VISIT G-SHOCK.CO.UK

JUNE 2021

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●TRAINER MILITARY FITNESS PROGRAMME

FIGHT FAT & WIN!

This four-week bodyweight training plan is guaranteed to get you fitter and leaner than ever before MEET THE COACH The following tactical programme bootcamp has been engineered by coach Farren Morgan, a serving infantry soldier who has been in the British Army for six years. It’s a four-week sample, extracted from the original eight-week Tactical Training Programme, which you can purchase at farrenmorgancoaching.co.uk Morgan has progressed through the ranks to Lance Sergeant and is currently the physical training instructor (PTI) for the Coldstream Guards, where he continues his training as part of a multidisciplinary team. His experience includes passing some of the most notorious courses in the British Army, including ‘P Company’ – the brutal, three-day test to qualify for the Parachute Regiment – and the British Military Jump Course.

FOLLOW HIM ON INSTAGRAM @FARRENMORGAN_COACHING

HOW IT WORKS This programme is designed to improve strength, cardiovascular fitness and lean muscle. “This is the type of training that leaves your body shaking, your heart pounding and your muscles pumping,” says Morgan. “It’s designed to challenge you both physically and mentally – even scare you a little. The aim of this bootcamp is to make a change and take you to the next level.”

First you will start with a Fitness Test to check your current level. Every week there will be three workouts: on Monday, Wednesday and Friday. For anyone who’s got the time and inclination, there will also be bonus weekend workouts for you to complete.

While there’s no need for additional weights, if you do want to increase the challenge you can follow Morgan’s lead and wear a weighted vest.

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FUELLED BY

BANDED WARM-UP

You’re about to put a lot of stress on your body, so it’s vital to physically prepare yourself. Make sure you implement a five- to ten-minute warm-up before every workout. You want to get your heart rate up and prepare your individual muscle groups for the work to come. If you’re in need of some inspiration, the following eight-move circuit – utilising the controlled resistance of bands – will get you primed for action.

Front Raise x 10

Side Raise x 10

Bent-Over Row x 10

Overhead Squat x 10

Press-Up x 10

Triceps Kickback x 10

Biceps Curl x 10

Squat x 10

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●TRAINER MILITARY FITNESS PROGRAMME

THE TACTICAL TRAINING PROGRAMME WE E K ONE MONDAY STARTING TEST

Max Press-Up x 2 mins Rest x 2 mins Max Butterfly Sit-Up x 2 mins Rest x 2 mins 2km run (quick)

WEDNESDAY PART 1

Complete 5 rounds, with 90 secs rest between rounds:

1a. Bear Crawl x 30m • From a squatting position, with your feet slightly wider than your shoulders, place both hands on the ground – resting on your toes, your knees hovering above the ground and your back flat.

• From here, crawl forward on your hands and toes, with your feet and knees kicking out a little wider than your hands to generate speed.

• Next, push back on hands and toes to return to the start.

1b. Press-Up x 20 • Remember to keep those elbows tucked in, back straight and core tight.

1c. Butterfly Sit-Up x 10 • Lie face up on a mat with the soles of your feet together and knees bent out to the sides. Reach your arms overhead – this is your starting position.

• Now, using your core, roll your body up until you’re sitting upright, then reach forward to touch your toes.

• Slowly lower yourself back down to the starting position and repeat.

1d. Pull-Up x 5 • Grip the pull-up bar with your hands just wider than shoulder-width apart.

• Brace your abs and pull yourself up by engaging your lat muscles, until your whole head is above the bar.

• Lower your body under control until your arms are straight.

Keep your shoulders engaged and don’t sag at the bottom.

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PART 2

Complete 5 reps of each exercise in the circuit, then 4, then 3, then 2, then 1 – as quickly as possible: 2a. Burpee • Stand tall.

• Drop down into the start of a squat thrust, then jump your feet back to a high plank position.

• From here, you can either drop your torso all the way to the floor, or go straight into jumping your feet back to your hands and returning to standing.

• As you stand, jump up before landing with soft knees.

• Gather your breath and repeat.

2b. Incline Press-Up • Position your hands at shoulder-width on a box or other raised surface, with feet on the ground.

• Lower your chest until it just touches the box, then press back up to the start.

• Keep your core engaged and elbows tucked in.

2c. Broad Jump • Stand with your feet shoulder-width apart.

• Swing your arms back behind your body as you bend your knees and push your hips back.

• Swing your arms forward as you drive your feet into the ground, push hips forward, and explode forward.

• Land on your feet and drop back down, ready to go again.

FRIDAY PART 1

Complete 5 rounds of the following, with 90 secs rest between rounds: 1a. Wall Sit x 45 secs • Start with your back against a wall, with your feet shoulder-width and about two feet from the wall.

• Engage your abs and slowly slide your back down until thighs are parallel to the floor.

• Adjust your feet so your knees are directly above your ankles.

• Keep your back flat against the wall and hold.

1c. Prisoner Squat x 10 • Touch your fingers to your temples and keep your elbows flared out to the sides.

• Keep your back upright and knees in line with your feet.

• Squat as low as you can without sacrificing form.

1d. Pull-Up x 5 • Remember to pull with your lats and keep those shoulders pinned back.

2b. Burpee • If you’re doing full burpees, try to drop your torso to the floor rather than performing a pressup – that’s only going to exhaust your chest and arms, and limit the number you can do.

2c. Pike Press-Up • Assume a press-up position.

• Lift your hips up and walk your feet in – similar to downward dog, but with more emphasis on your shoulders. This is the start position.

• Keep your legs straight.

• Bend your elbows to lower your head to the floor, then push up through your shoulders to return to the start.

PART 2

1b. Decline Press-Up x 20 • Assume a press-up position, with feet elevated on a chair or similar object behind you.

• Keep your hands underneath your chest and don’t let your hips sink – maintain the same straight line as you would with a regular press-up.

• Lower until your upper chest touches the floor, then press back up.

Ladder work for time. Do 5, 4, 3, 2, 1, 1, 2, 3, 4, 5 reps: 2a. Hand-Release Press-Up • Perform a regular press-up.

• At the bottom of the movement, keep everything tensed and take your hands off the floor.

• Pull your shoulders back (imagine doing a barbell row) and hold for a count of one.

• Return your hands to under your shoulders and press back up to the start.

• This move forces your pecs to work much harder than regular press-ups, because the initial contraction is greater.

PART 3

For time: 3. Prisoner Squat x 100

WEEKEND WORKOUT BURPEE HEAVEN Burpee x 50 Rest x 4 mins Burpee x 40 Rest x 3 mins Burpee x 30 Rest x 2 mins Burpee x 20 Rest x 1 min Burpee x 10

(Now reverse the pyramid and stop the clock once you’ve completed the last set of 50 burpees)

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●TRAINER MILITARY FITNESS PROGRAMME

W E EK TWO MONDAY PART 1

1. Run x 30 mins (slow and steady)

PART 2

3 rounds of the following, with 60 secs rest between exercises: 2a. Walking Lunge • From standing, step into a forward lunge, with your front knee in line with your front foot and your back knee just off the floor.

• Step your back foot through to lunge on the other leg.

• Keep moving forward, lunging as you go.

2b. Jump Squat • Stand with your feet shoulder-width apart.

• Squat down, then drive through your heels to jump straight up.

• Land with your legs slightly bent before controlling your descent back down into the squat position.

WEDNESDAY PART 1

20 min EMOM (every minute on the minute): Min 1: Prisoner Squat x 10 Min 2: Jumping Lunge x 8 each leg Min 3: Hand-Release Press-Up x 6 Min 4: Pull-Up x 4

PART 2

10 min EMOM: Min 1: Mountain Climber x 10 each leg • Assume a high plank position.

• Keeping your core braced and your shoulders, hips and feet in a straight line throughout, bring one knee towards your chest, then return it to the starting position.

• Continue alternating legs throughout.

Min 2: Lunge x 10 each leg Turn these into jumping lunges if you want to up the cardiovascular demands.

FRIDAY Complete 3 rounds of the following (see if you can beat 15 mins): 1a. Run x 400m 1b. Prisoner Squat x 50 1c. Press-Up x 30

WEEKEND WORKOUT DEVIL’S PLAYGROUND (666 reps) 2c. Hand-Release Press-Up • Remember to row your shoulders back at the bottom of the movement, and drive forcefully back up to the top of the press-up.

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1a. Hand-Release Press-Up x 74 1b. Jumping Lunge x 74 1c. Press-Up x 74 1d. Prisoner Squat x 74 1e. Flutter Kick x 74 1f. Reverse Lunge x 74 1g. Jump Squat x 74 1h. Mountain Climber x 74 1i. Burpee x 74

FUELLED BY

WEE K TH RE E MONDAY

MONDAY

PART 1

FARTLEK RUN X 5KM

10 min AMRAP (as many rounds as possible): 1a. Burpee x 5 1b. Press-Up x 10 1c. Jump Squat x 15

PART 2

For time: 2a. Hand-Release Press-Up x 100 2b. Air Squat x 15 every time you pause

PART 3

For time: 3a. Air Squat x 300 3b. Burpee x 5 (every second minute on the minute)

WEDNESDAY PART 1

For time: 1a. Run x 1km

PART 2

Ladder circuit – complete 50/45/40/35/30/25/20/ 15/10 reps of the following: 2a. Squat Jump 2b. Hand-Release Press-Up 2c. Butterfly Sit-Up

PART 3

For time: 3a. Run x 1km

FRIDAY Complete 20-1 Butterfly Sit-Ups and 1-20 Burpees for time: Butterfly Sit-Up x 20 Burpee x 1 Butterfly Sit-Up x 19 Burpee x 2 Butterfly Sit-Up x 18 Burpee x 3 And so on…

Photography: Eddie Macdonald

WE E K FOUR

WEEKEND WORKOUT 20 MIN AMRAP 1a. Jump Squat x 15 1b. Pike Press-Up x 15 1c. Bear Crawl x 45 secs

TRY THESE:

Switch between high-intensity and low-intensity running. Change the pace every 400m or so.

WEDNESDAY PART 1

20 min EMOM: Min 1: Prisoner Squat x 20 Min 2: Press-Up x 20 Min 3: Pull-Up x 5 Min 4: Wall Sit x 60 secs Min 5: Start again

PART 2

Ladder circuit – complete 3/4/5/6/7 reps of each exercise (rest as needed): 1a. Burpee 1b. Pull-Up 1c. Decline Press-Up 1d. Incline Press-Up

PART 3

Complete as many reps as possible: 2a. Walking Lunge x 5 mins

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FRIDAY Complete the following circuit for time: 1a. Run x 200m 1b. Air Squat x 50 1c. Run x 200m 1d. Press-Up x 50 1e. Run x 200m 1f. Butterfly Sit-Up x 50 1g. Run x 200m 1h. Flutter Kick x 50 1i. Run x 200m

WEEKEND WORKOUT 2 – 64 – 2 2 Burpee

4 Jump Squat

8 Butterfly Sit-Up 16 Burpee 32 Jump Squat 64 Butterfly Sit-Up 32 Jump Squat 16 Burpee 8 Butterfly Sit-Up 4 Jump Squat 2 Burpee

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JUNE 2021

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●TRAINER ASK THE EXPERT

HEAD FIRST

Summer is the season for epic outdoor adventures, but to push your body to the limit, you first need to fortify your mind

ith lockdown easing and the summer sun luring us all outside, now is the time to plan your next ultra-endurance run, long-distance ride or once-in-a-lifetime challenge. But to achieve your adventure goals, you will also need to conquer the stress, fear and self-doubt evoked by pushing your limits.

“Adventure activities are by their very nature uncertain,” explains Professor Andy Lane, who has studied the mental strategies of ultra-distance cyclists, polar explorers and elite marathon runners. “That uncertainty produces a range of emotions, but part of the motivation is to meet all the challenges presented. However, in order to prepare yourself ‘to boldly go where no man’s been before’, psychological preparation is needed.”

From imagery to self-talk, here’s Professor Lane’s guide to building the mind of an adventurer.

attitude that you need to accept.”

To help prepare, try to identify in advance what challenges you might face. “List a number of factors, by reading blogs and seeing what others have said,” says Professor Lane. “Note the variation between people, and the way they approach different aspects, but also the number of times they had to face a challenge they were not expecting. Get ready for the unknown and relish it.”

EMBRACE THE UNKNOWN Whatever adventure you’re planning, begin by accepting that it will be full of surprises. “Go knowingly into the unknown,” advises Professor Lane. “Accept that there is uncertainty ahead, and that overcoming uncertainty is one of the reasons you are doing the challenge. This is an

DON’T BE A VICTIM “Feeling sorry for yourself, regretting the decision to start your adventure, feeling overly tired… these are all real responses from adventurers in demanding challenges,” says Professor

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THE EXPERT Andy Lane, director of research excellence at the University of Wolverhampton, is an expert on the mindset of explorers and ultra-endurance athletes. Visit winninglane.com

Even the heroic polar explorers that Professor Lane has worked with still experience primal fear. “The nature of the challenge almost makes it inevitable,” he explains. But whether you find yourself in trouble on a high mountain ridge, or feel on edge when you’re hurtling down a bike trail at speed, you need to learn to neutralise that fear.

Simply understanding the different types of fear we face can really help. “In our interview with the polar explorer Rosie Stancer,” explains Professor Lane, “she identified the ‘Hitchcock fear’ (the psychological fear of the unknown), but also the ‘Harrison Ford’ fear (when there is action happening all around you).” Understanding and

Words: Mark Bailey | Photography: Getty Images

HOW TO CRUSH YOUR FEAR

Lane. “The challenge is partly about overcoming your inner demons, and one of those is to remain optimistic and hopeful, and not to have a victim mentality.”

If you feel any negativity coming on, reframe your mindset. “Moaning and self-chastising will simply make you feel negative,” says Professor Lane.

“The best coping method is to take each task one at a time. Focus on the task in hand. What can you do right now? Then start planning from there.

Always remind yourself that you have hope and you have a chance.”

KNOW YOUR OWN MIND The best way to prepare for tough

untangling the different genres of fear you experience can help you decide how best to react: do you need to calm your racing mind, block out unhelpful environmental distractions, or take emergency action?

“In terms of coping with fear,” continues Professor Lane, “she also felt that you have to believe in yourself and your survival. She noted a need to accept things you cannot control, such as extreme weather, but also to know that you can always change your own reaction to them.”

Reflecting on difficult past experiences can also help you to neutralise unwelcome fears. “Where have you overcome difficult challenges? What did you do? What mindset helped? What decisions did you make that were right? Reflecting on those moments will give you a bank of ‘fear-busters’ ready for any adventure situation.”

situations on your summer adventure is to learn about your own emotions in training. “You will experience a range of feelings, some pleasant and some unpleasant, and these feelings will influence your thoughts and actions,” explains Professor Lane. “So really get to know your moods. Learn to recognise what you are feeling and the accompanying thoughts, and decide whether they are useful or not. Keep a mood diary, and consider what you can do to change unwanted moods. By practising, you will learn to become more efficient at changing a bad mood, which may otherwise prove to be self-sabotaging on your adventure.”

KEEP A BAG OF TRICKS Even with all your planning, preparation and practice, things will happen on your adventure that will surprise you, so build up a psychological tool kit for when things get tough. “Psychological skills – such as goal-setting, imagery, self-talk and relaxation techniques – are all useful on your adventure,” says Professor Lane. “Goal-setting helps you to keep your focus on the most relevant factors; imagery encourages you to see yourself overcoming difficult challenges; self-talk can increase motivation; and relaxation techniques will help when your emotions get intense and you need to calm down.”

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●TRAINER FINAL THOUGHT

SET FOR SUMMER

Realise your fitness potential this summer with words of wisdom from The Movement Blueprint’s Harvey Lawton Full-body training will not only put you in a better position functionally, but it will also utilise and burn far more calories than a bodypart split routine. Adopting this approach and incorporating multi-joint/compound patterns will hugely benefit the outcome of your training – from both a performance and aesthetic perspective.

TRY WEIGHT PLATE WORKOUT THIS:

1a

1b

(10 reps of each / 3 rounds / 60 secs rest between rounds) 1a. Halo 1b. Overhead Squat 1c. Pick Up to Overhead Press

3a

4a

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2b

(60 secs of each / 3 rounds / 60 secs rest between rounds) 3a. Single-Arm Farmer’s Walk 3b. Bridge Pullover

3b

4b

JUNE 2021

Favour a strength endurance stimulus, moving moderate to heavy load for higher reps/longer working sets. Incorporate mixed modality training, too, with the use of cardio machines, loaded carries and dynamic movements. These will allow you to continue building muscle while incorporating power and strength work into your sessions.

3. INCLUDE CARDIO SESSIONS

These can be at a lower intensity, and incorporate bodyweight movements as well as cardio machines.

These sessions are a great tool to increase output without placing high stress on the body, as well as helping to increase rate of recovery between weighted workouts.

4. BETTER INPUT = BETTER OUTPUT

1c

(10 reps of each / 3 rounds / 60 secs rest between rounds) 2a. Chop 2b. Bus Driver 2a

2. DON'T SHY AWAY FROM INTENSITY

(15 reps of each / 3 rounds / 60 secs rest between rounds) 4a. Coffin Sit-Up 4b. Russian Twist

Fuel your body with good nutrition. Ensure you’re eating enough to make use of the training you’re doing, as opposed to putting yourself in a ditch by being in a huge calorie deficit. Play the long game – prioritising protein and hydration.

5. DOT THE Is AND CROSS THE Ts

Build habits around your training that will allow you to perform. Sleep hygiene (seven to nine hours per night), NEAT (non-exercise activity thermogenesis) and general activity levels will go a long way to helping you build your best body.

THE MOVEMENT BLUEPRINT’S ‘PERFORMANCE’ PROGRAMME DELIVERS FIVE WORKOUTS A WEEK, COMBINING STRENGTH TRAINING WITH MOBILITY AND CORRECTIVE EXERCISE. FIND OUT MORE AT THEMOVEMENTBLUEPRINT.CO

3

WAYS TO EAT FOR FAT LOSS

• DRINK LOTS OF WATER Water is fundamental to the proper function of the 30 trillion cells in the human body.

Drinking enough is also an effective strategy for increasing satiety and preventing overeating.

• CUT THE CRAP In the long run, sugars, additives, saturated fats and excess salt are all detrimental to athletic performance.

The foods they’re packed into also tend to be highly calorific and sometimes even addictive. Keep them out of house and out of mind.

• PORTION YOUR PLATES If you’re not using a nutrition-tracking app like MyFitnessPal, the simple rule is to divide your plate into thirds. Fill one third with lean protein, one third with colourful vegetables and the final third with slow-release carbs.

Photography: The Movement Blueprint / Eddie Macdonald

1. FAVOUR A FULL-BODY APPROACH

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