ONE RUN IS NEVER ENOUGH! issue 10
IT’S OCRWC TIME
6 Steps to Worlds Success P08 inov-8 Official OCRWC Footwear P33 Races · Health · Clothing & Kit · Footwear · News...
Photo: Harm Dommisse
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issue 10
CONTENTS & COMMENTS
CONTENTS
EDITOR’S WORD
14 News Top Picks & Competitions 18 Race: OCRWC 6 steps to success 10 Race: Motivation Striving for more 12 Health: Race Recovery What to eat 14 Health: Training Recovery Post training 18 Kit: Review Garmin fēnix® 5 Plus 22 Footwear: Review Tom Wilson tries Asics Gel-Nimbus 20 Platinum’s 25 Race: Training OCR training methods 28 Health: Nutrition Education 30 Race: Top Races OCRM’s pick 31 Race: Top Suppliers OCRM’s pick 33 Footwear: OCR WC The official shoe 34 Footwear: Review Angela Berquez tests inov-8’s Trailtalon 235 36 OCRWC: Charity Youth Sport Trust 38 Race: Social Media 41 Race: Schedule Key Race Dates 42 Race: OMR Race Team Say hello
You might notice a recurring theme in this issue, anyone would think there was a big race going on!
But, it’s not all about the World Championships is it? Actually, yes it is, whether you’re competing or not, let’s get behind this wonderful sport and these amazing athletes and encourage our friends to get involved, after all, it’s more fun with friends. So, what can you expect from this issue? Well, you’ll just have to read it and see. Although I would encourage you to pay particular attention to Scotty PT’s article entitled The 6 Steps to Success. This issue also features some brilliant advice from our contributing nutritionist Joanne so take notes reading those. As always, we’ve some competitions in this issue, be sure to
Please send your stories, race reviews to info@obstaclemudrunner.co.uk we might feature them
keep your eye out for those too. Finally, if you are visiting the 2018 World Championships we’d love you to pop by and say hi. (We’re the red gazebo)
Share Obstacle Mud Runner This magazine isn’t just for you lot, but for your friends too. So, once you’re done with this magazine, offer it to a friend. It might just be the thing they are missing in their life and they may decide to join you. Obstacle Mud Runner Magazine Editor – Donna Jenner-Hall 07730 252228 • donna@obstaclemudrunner.co.uk
Publisher – Martin Hall 07824 552116 • martin@obstaclemudrunner.co.uk
WHY NOT SUBSCRIBE TO ENSURE YOU GET YOUR COPY AS SOON AS IT’S PUBLISHED. Go to www.obstaclemudrunner.co.uk and click SUBSCRIBE.
Contributing Editors – Elly Rees, Graham Roberts, Sam Winkworth, Joanne Jackson, Scotty PT
From all of us here, keep safe, race lots and keep smiling. (Besides, it’s nearly Christmas!!)
Much love. Donna – Editor
Follow us on Social Media: OMRmagazine
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Obstacle Mud Runner is a freely distributed publication across the UK. Contributing Editors opinions expressed within Obstacle Mud Runner Magazine are not necessarily those of the Publishers. Obstacle Mud Runner Magazine accept no responsibility for those comments. No part of the publication may be produced without prior permission from Obstacle Mud Runner magazine. © 2018 Obstacle Mud Runner Magazine. Write to us at: OMR, 11 Hurst Way, Sevenoaks, Kent. TN13 1QN. • Company number 10136265
*By entering our competitions, you agree for your details to be shared with the Race Director of the event you have entered. Details will not be passed on to any other 3rd party.
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173
NEWS : TOP PICKS races/footwear/clothing/nutrition/gossip
fēnix 5
Nuts Nuts Nuts Nuts Nuts
This seems like the crème de la crème of fitness trackers. And check out this beauty, seems too nice to submerge in mud! There’s not much this watch doesn’t do. With features you’d expect such as time/date, GPS time sync, alarm clock, timer, stopwatch, GPS, blue-tooth connectivity, smartphone compatibility, music storage but up to a whopping 500 songs, step counter, floors climbed, intensity minutes, calories burned, sleep tracker, the list goes on. Plus other features which you simply wouldn’t expect from your average GPS tracker, but then again, this isn’t that! Features include sunrise/sunset times, compass, thermometer, downloadable watch faces, text response, weather, calendar, fitness age and all-day stress tracking. And that lot is just some of what this incredible piece of equipment does. Priced at £749.99 for the 5S Plus and available at www.garmin.com Oh come on, it’s nearly Christmas... See pages 30-31 for our in-depth review
2 FREE entries up for grabs here. Choose from 1/2/3/4 laps for Winter Nuts 2019. To enter: We know you’re already totally NUTS but tell us why you think you should win and who you would take with you. Be as imaginative as you like. Email us at the usual competition email: info@obstaclemudrunner.co.uk Competition will be posted online also and winners will be chosen on 10th November 2018. GOOD LUCK.
OCR Buddy.
Speedcross 5 coming next year Watch this space
The one stop “must have” app for all your race diary dates in the UK and around the world.Simply use the drop down boxes to filter your search criteria and BOOM, a list of races straight to your phone or tablet. How easy is that? For more information visit the app store and search “OCR Buddy” or go to the website www.ocrbuddy.com
Your Medal, Your way
Our small family run company provide bespoke metal products designed and manufactured by us to bring a unique touch to your medal display. Our range includes: a healthy food delivery & catering service available all over the UK. n Shelf medal hangers ls that are suitable for absolutely everyone. Our focus is to bring healthy eating into n Box medal hangers he hassle… just simple, balanced, healthy Proper Meals delivered to your door. n Flat medal hangers nOCR Standard hangers s introduced to the world medal by Robin French & after a very productive 2018 Proper
eady to bring healthy, meat & vegan options to OCR events.
Email: dmsoriginal@hotmail.com for info and to discus your bespoke medal hanger.
ces
2017 OCR World Champion Lindsay Webster offers us her top tip. You are not there to win, or to beat any particular person. Your job is just to do the best YOU have that day. Don’t let anyone else dictate your pace. Race your own race!
Catering/Event services
Proper Meals is a healthy food delivery & catering service available all over the UK.
day rs & snacks pescitarien options n with all meals
week h meals all over the
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Fresh hot homemade food being served Supplying tasty, homemade meals that are suitable for absolutely everyone. Our focus is to bring healthy eating into throughout people’s lifestyles without the hassle… just simple, balanced, healthy Proper Meals delivered to your door. Our signature Meat & Vegan Chilli pot Healthy homemade snacks (vegan options Proper Meals owner Ant Walker was introduced to the OCR world by Robin French & after a very productive 2018 available) Proper Meals is ready to bring healthy, meat & vegan options to OCR events. Our helpful & fun team will be on site at all times
Food Delivery Services
• • To view our meal prep menu & to order please email • propermeals9@gmail.com • • • •
Catering/Event Services
Your choice of 1-5 meals a day Breakfasts, lunches, dinners & snacks Meat, vegetarian, vegan & pescitarien options Calorie & macro breakdown with all meals Macro specific meal plans Over 10 meal options each week 2 deliveries a week of fresh meals all over the UK
•F resh hot homemade food being served throughout • Our signature Meat & Vegan Chilli pot • Healthy homemade snacks (vegan options available) • Our helpful & fun team will be on site at all times
To view our meal prep menu & to order please email propermeals9@gmail.com
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For Elite Atheletes to Fun Runners
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NEWS : TOP PICKS races/footwear/clothing/nutrition/gossip
Save your hands with WOD and Done and us The thinnest hand protection around without the loss of grip. These single use, easy to use, adhesive hand protectors will be available at our stand at the OCR World Championships and on our website after the event. If you’re attending the event, can you afford to rip skin on the first day? Come and find us or email us to reserve yours donna@obstaclemudrunner.co.uk
Feel Strong Shelley Baker’s Muscle Gel™ is an all-natural blend of soothing oils in an easily absorbed base gel for treating sore and overworked muscles. It may also help prepare muscles before a sporting or strenuous activity and may alleviate pain and soreness after an injury or over exertion. www.aromatictherapy.co.uk
It’s getting colder chaps As much as we all love winter races…do you struggle to get warm afterwards? These mens thermal leggings can be worn during exercise but would be perfect post race under your clothes. The super-soft brushed inner face of the fabric will keep the heat in ensuring you’re warm. The 4-way stretch gives good freedom of movement. Available in a selection of colours. For more information visit www.subsports.co.uk Use code OMR30 for 30% off.
TREK Chunks are deliciously different Instead of relying on mysterious additives & syrups, TREK Chunks are packed with a precise coldpressed balance of powerful wholefoods, delivering sustained energy… when you need it most. With 12g protein and all important natural slow release energy, Chunks satisfy mid-afternoon grazing, hunger on-the-go and interval fuelling. What’s more, TREK Protein Energy Chunks are vegan, gluten free and 1 of your 5 a day too! www.naturalbalancefoods.co.uk 01732 452404
Fancy running over to the DARK SIDE? We have a whopping 5, YES 5 **FREE** entries to give away thanks to Maverick Race. The Maverick Silva Dark Series Dorset takes place on 8th December 2018 at Sika Trail Bere Road, Coldharbour, Wareham BH20 7PE. To be in with a chance to win 1 entry, simply like our Facebook page (pop “Obstacle Mud Runner Magazine” in the search box) so you get our notifications and keep an eye out when we run the competition online. It’s that easy, yes really. For more information visit www.maverick-race.com
Wreck Bags are now available in the UK 10% discount for all athletes attending OCRWC. Go to www.wreckbag.com to order yours today! For more info: Ally 07535 633888 or email: wreckbaguk@gmail.com
For Elite Atheletes to Fun Runners
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NEWS : TOP PICKS races/footwear/clothing/nutrition/gossip
Cold Compression Top from Sub Sports
Scarefest for FREE! Here we have 2 entries up for grabs for Zeus HALLOWEEN race on 27th October. Simply send us your scary faces when the competition goes live on facebook. Some might say ZEUS is the greatest Halloween OCR in the UK. It’s suitable for all the family from 6yrs up. Come for fun and dress accordingly in your Halloween best for this 7km fun filled course with giant slide, foam machine, coloured paint and over 60 obstacles. Entry closes 20th October 2018. www.zeusraces.run for more info.
Feeling the chill? Grab your Sub Sports Cold Thermal top – great for those who feel the chill while training or racing. This close fitting compression layer with brushed internal fibres will keep your body warm and toasty. Designed with a v-neck to contour your bust for the ladies, this product offers true compression and will always be smaller than your body when you take it out of the pack. Upon wearing it, it will stretch to fit. If you prefer a slightly less compressive fit, then try moving up a size. Go to www. subsports.co.uk for all your winter kit needs. Use OMR30 for 30% off.
Clif Shot Bloks These energy chews are semi-solid, easy-tochew sources of carbohydrates – your body’s preferred source of fuel during activity. Primarily used by performance athletes – cyclists, runners, mountain bikers, triathletes, adventure racers, etc.. Half a packet of CLIF SHOT BLOKS can be eaten 15 minutes prior to activity to increase blood sugar levels, followed by 1-2 packets per hour during activity. www.clifbar.co.uk
It’ll be getting dark soon! More Mile Hi Viz Half Zip Womens Running Top – Yellow The More Mile Hi-Viz Half Zip Long Sleeve Top is your go-to top for comfort and performance. The lightweight, sweatwicking fabric keeps you cool and dry, with an athletic fit to allow a full range of motion. Reflective elements ensure you are visible in low light for safer running. Features: • Lightweight and breathable – Technical fabric helps keep you dry and comfortable • Versatile- High collar to lockout the cold with ½ front zip for easy layering • Athletic fit-Allows a great range of movement • Comfort-Thumb holes for extra comfort and fit • Safety-Reflective elements around the zip ensure you can be seen in low light • Composition – 100% Polyester RRP £19.99 .Sale price £13.00 plus an extra 10% off when you use OMR10. startfitness.co.uk
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RACE : OCRWC on your marks, get set...
6 Steps to Worlds Success And BREATHE… Chill out for a sec because most of your physical training is pretty much done now. However, there are still things you can do to make sure you are as prepped as possible and give yourself a big advantage out on the course. Check out the steps below:
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From that moment you signed up to the race you have been adapting your training to suit the demands of the course
PRE-RIG Pre-Rigging is a game changer and gives you such a big advantage when out on the course. Becoming a master of Pre-Rigging takes a lot of practice but even if this is your first time doing it you will still gain so much from it. Without knowing it you have been doing it already. From that moment you signed up to the race you have been adapting your training to suit the demands of the course. You have been looking at things like distance of event, the terrain, considering whether age group or elite, what obstacles likely to be there?.... etc. Once we have started our ‘Pre-Rigging’ we should be able to work out our other steps. PRE – now until a few days before. P – Personal – What are your strengths/weaknesses. How can you maximise your strengths and reduce your weaknesses on that course in front of you to get you round as quickly and efficiently as possible? R – Recon – Dive into every little detail. Do your research online, find out info from other competitors, look at past Worlds and Nuclear events. What are the Rules? Will there be traffic on the course? Is it likely to be wet? How long will I be out there for? What obstacles are there going to be? What is the terrain like? Just to list a few things. E – Evaluation – Now you have done your RECON and looked at your PERSONAL Strengths and weaknesses you can EVALUATE and start to build your race plan! You need a race plan that can be adapted but you should have 80% of it done by 2-3 days prior to event. Rig – a few days out to the start line. R – Reassess – You have done everything you can to get as a clear a picture as possible prior to turning up at the event but it is not until you are there that you can put the final touches into place. You are now at the venue. You can see and get a feel for the course. Walk the course as much as you can and get doing the ‘PRE’ section all over again. Check out the key
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obstacles, make sure you know how to do them. Where can you push harder? Where do you need to hold back? Look over the rules per obstacle. Make sure you take a good rucksack with Warm/Waterproof Clothing, Food, Water etc as you may be out there longer than planned during this stage. (not the race) I – Individual – You need to make sure that everything that you have done to this point has been tailored for you. There will be lots of opinions but no one knows you better than you do. Create a race plan for you, not someone else. G – Go, Go, Go!! Get out there and get it done! Do what you know and not what you don’t. Race Smart – Race Easy.
2
CLOTHING/FOOTWEAR – What to wear? Lots of factors will determine your choice of clothing. Look at things like the weather, length of race, terrain, time you will be out there for, what has worked for you before, is there water/mud on course? You should have a whole load of experience in this as you have probably already done a wide variety of events. Make sure that whatever you go with has been worn and tested. Do not be that doughnut who wears brand new shoes for the event. Listen to advice but ultimately you will know what is best from past experiences.
3
NUTRITION – Those who have followed me for a while will know that I am always banging on about NUTRITION being key and I am still right! Make sure you are fuelled for the race. Similarly with clothing this would have been tested at other events and you should know what works for you. Look at foods leading up to race day (especially the day before). If you are travelling then don’t leave things to chance. Do your research of restaurants that work for you and if you can’t find anything prep it and take it with you. Now is not the time to chance stuff. Food for the day wants to be planned and prepped ready for race day. You need to look at factors such as distance of race, estimated time you will be out on course, weather, as well as your personal requirements. Will you need fuel for out on the course? If so then make sure you have it before travelling here. You don’t want to be raiding the local B.P garage searching for gels (They won’t have them).
You don’t want to be raiding the local B.P garage searching for gels!
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RACE : OCRWC
This is a World Championship and your warm up needs to be one that matches that
Are you multi eventing? Get your post-race nutrition sorted. Don’t leave it to chance that the food stall you like will still have what you want when you are finished. Take food with you and then you have a choice. Replenishing the body is essential! If you’re also competing the next day then remember that any post-race nutrition will also double up as your pre-race fuel for the next day so bear that in mind. Your recovery needs all the help it can get so choose wisely.
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WARM UP – This is a World Championship and your warm up needs to be one that matches that. Plan your warm up in advance and practice it. Don’t expect someone to be there to run you through one at the start line because there won’t be one. You’re on your own! Make sure it includes big, full body movements and switches on the key muscles. In my experience people focus solely on the lower body and forget the upper body. If you fail with lower body your run turns into a walk. If you fail with your upper body you are back to the retry lane. Remember to keep warm right up until the start. If you can keep a jumper on until a few mins before you where you can pass out to a spectator then that would be ideal.
than one set if you’re racing more than once. Take extra kit, you can never have too much. The weather here is very changeable and you simply need to be prepared for all eventualities. Include things like: a spare pair of laces, tape for hands and your pumice stone. This takes off so much pressure and enables you to sit back and enjoy whilst everyone else is stressing.
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ENJOY! For 99% of participants you are amateur athletes. You have other day jobs and life will go on after the champs. This is your hobby and one that you love. The OCRWC will be an incredible experience. Don’t get so caught up that you don’t get a chance to take it all in. Step back and embrace. From myself and the Road2World’s Team we would like to wish you the very best of luck. Coach Tony and myself will be out on the course, coaching, supporting and assisting where possible. We plan to do a walk around on Thursday for those who can make it. Zumba will be busy racing!
This is your hobby and one that you love. The OCRWC will be an incredible experience
GOOD LUCK – SCOTTY PT
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PREPARATION – Fail to Prepare and Prepare to Fail…You have heard it before and it still applies now! Get Prepped! You need your race kit ready one week before – trust me. Who has gone to pack bags and can’t find something or an item is faulty. This gives you enough time to get a replacement. Make sure everything has been thought of. Do a quick tick sheet the weekend before and tick it off as you get it done. Remember you’ll need more
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RACE : MOTIVATION the drive to achieve
Why do we always strive for more? Have you ever wondered why we are always looking for more in this sport of OCR? Whether it be new obstacles, longer distances, new environments to race in, more goodies at the end of a race, we always seem to be asking for more of the experience we invest in.
Graham Roberts Performance Coach and Behavioural Change Consultant at Ispire Motivational Coaching Ltd, gives us an insight into a world. I think most of us can relate.
motivational coaching
There often seems to be an underlying drive to increase the level of what we do or receive from our efforts. So where does this come from? Jaak Panskepp, an Estonian neuroscientist and psychobiologist, argues that there are seven core instincts in the human brain – anger, fear, panic-grief, pleasure/lust, play, maternal care and seeking – with seeking being the most important. He proposes that all mammals have this seeking system, which is closely bound to the dopamine neurotransmitter that controls the brain’s reward and pleasure centre, as well as movement. Therefore, when we pursue an activity for the first time, or have a new experience in an already familiar arena, dopamine is released…we enjoy the feeling… and subsequently we want more. However, with familiarity comes a lowering in the level of dopamine released. As we repeat an experience, our brains recognise and react to a lot less information as to what is going on in that moment, so our dopamine response is not triggered to the same extent.
But, knowing that achieving something gives a great feeling is our bodies way of saying that it craves that dopamine response, and the sensations of reward and positive emotion that come with it. So, to get more of that sensation, we make the challenge harder for ourselves, or seek more reward. A simple way to demonstrate this is the response we observe in children when they get a new toy. Elation, smiles, raised energy levels. But over time, that toy doesn’t trigger quite the same response as it did at first, until eventually there is a request/plea/tantrum for another new toy. So what’s this got to do with the price of bacon, or more importantly if you’re reading OMR, us as athletes? Simply, know that this is going on inside. You can’t do much about it, and why should you? The drive to achieve more and experience the sensation of reward that comes with it is healthy. It’s never going to stop because your brain subconsciously wants more of it. If it’s a new sporting challenge, a new level of difficulty, a faster time that requires more effort to achieve, or a complete change in trajectory to learn a new skill or capability. As long as you are pursuing something, you are satisfying a part of you that is curious, enlightening and ultimately rewarding in a variety of ways.
We make the challenge harder for ourselves, or seek more reward
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2019 RACE CALENDAR
SOUTH EAST ST CLERE 4 & 5 MAY
USE CODE: SE19
IRELAND
PUNCHESTOWN 25 & 26 MAY
USE CODE: IRL19
MIDLANDS
MARSTON LODGE 13 & 14 JULY
USE CODE: MARS19
SPRINT ONLY £50 SUPER ONLY £60 HURRY, PRICES ONLY VALID UNTIL 30TH OCT 2018
WWW.SPARTANRACE.UK
HEALTH : RACE RECOVERY you’ve raced – now what?
Obstacle Course Racing
What to Eat for Recovery Obstacle course racing entails a full body workout, requiring agility, power, and strength. How can you help your body to recover from events and training using food?
Joanne Jackson BSc, mBANT, CNHC reg,
You have reached the end of the race, crossed the finish-line and feel elated! Meanwhile your muscleglycogen is depleted, and increased cortisol levels are beginning to break down muscle tissue (known as a catabolic state). The only way to reverse this is to consume a quickly digestible post-workout food. Protein from food is needed to build and repair muscle and carbohydrate to replenish muscle glycogen. The surge of carbohydrates and amino acids from a quickly digested meal causes an insulin spike that puts nutrients into the muscle cells. Post-race Recovery Suggestions These should be consumed within 30 minutes of finishing. These are portable snack options that can be carried in your kit bag to be readily available and enjoyed at the end of the race. n Water – At least 1 litre of water is required to continue hydration after the race. n Fruit snack – 100 calories. A banana is an excellent fruit providing immediate carbohydrate and potassium to aid re-hydration.
Meal Two – 600 calories Aim for a meal consisting of foods containing 70% carbs, 15% protein and 15% fat. This is ideal for recovery. Eating a high glycaemic load (fast releasing energy) carbohydrate-based food aids glycogen replenishment (the stored energy in muscles and liver), protein for muscle repair and fat for fatty acid replacement. Accompanied with fruit and vegetables containing vitamins and minerals will help cells to recover and repair. Example: Burrito – a tortilla wrap containing a con carne style chicken/beef, beans, and salad, consumed 2 hours after Meal One. This could be prepped beforehand for when you get home.
Eating a high glycaemic load carbohydratebased food aids glycogen replenishment
Meal Three – 900 calories A third meal of 900 calories with higher emphasis on reducing inflammation through omega 3 fatty acids such as those found in oily fish and flax seeds, which also contains easily digestible protein and encouraging cell repair through antioxidant-rich vegetables. Example: Poached salmon with a nut and seed crust served with sweet potato and broccoli. Meal One – 400 calories A liquid-based meal containing dairy will contain all three macronutrients (protein, carbs and fat), vitamin and minerals including the electrolytes lost through sweat, and fluid. In cold weather or when you are feeling wet and muddy it may be preferable to consume warm meals – a hot, nourishing, nutrient rich soup would be an ideal immediate recovery meal. Ideally homemade and taken with you in a good Thermos. Example: Butternut squash soup with yoghurt (should be consumed within 60 minutes of finishing).
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For Elite Atheletes to Fun Runners
Joanne Jackson BSc, mBANT, CNHC reg, is a Cardiff-based nutritional therapist dedicated to identifying and addressing the root causes of illness through Functional medicine. Using nutrition and lifestyle strategies the health of body systems is supported, and performance-based nutrition is then applied. Contact: Joanne Jackson, Nutritional Therapist, Whole Nutrition www.whole-nutrition.co.uk or email: joanne@whole-nutrition.co.uk or call: 07970 227037
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Ge t y o u r kit on! Compr ession base layers ideal f or OCR
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HEALTH : TRAINING RECOVERY and you’ve trained – now what?
Post training recovery food
Joanne Jackson BSc, mBANT, CNHC reg,
Ensure that you consume protein with carbs in a ratio of 1 protein:2 carbs (for example, for a 68 kg person, 54 g Carbs, 27 g Protein) as soon as you can after exercise in order to optimise recovery. Wait a few hours before consuming fat as it inhibits carbohydrate absorption. If you are training twice a day, this process is essential to make the most of the second session. The range of nutrient intakes are large to take account of different training intensities; the harder the training, the more you need. Following training, if it is not a meal time have a recovery drink combining foods containing protein and carbohydrate to improve glycogen replenishment, recovery and protein synthesis. Blend up some quality protein powder or ground nuts/seeds, with fruit juice or milk/milk substitute, fruit (e.g. berries or banana) to make a recovery smoothie. For added omega-3 you could also add hemp or flaxseed oil, and for antioxidant support powdered greens or fruit powders (available in a health food shop). Other options include, a vegan smoothie made with: 1 cup of chopped kale (stems removed), 1 cup nondairy milk, 1 frozen banana (sliced), a small piece of fresh ginger (optional), 1 tbsp. almond butter, 1 tbsp. flaxseed oil, 1 tbsp. agave nectar (optional; another sweetener can be substituted), 1 scoop vegan vanillaflavoured protein powder. Place the kale and nondairy milk in a blender and blend until smooth. Add the remaining ingredients and blend until completely smooth.
If it is a meal time, consume foods rich in protein with some carbohydrate, i.e. a meat/ beans/pulses with whole grains, root vegetables or squash. Don’t forget to also plan your pre-race/pre-training nutrition and hydration. It is essential that you have enough energy to fuel your workouts. Having a good muscle-glycogen concentration will allow optimal intensity and achieve a greater performance. A low muscle-glycogen concentration leads to early fatigue, reduced training intensity and sub optimal performance. The best way to obtain glycogen is from complex carbohydrates. Consuming foods containing protein as well as carbohydrates before training can significantly increase the amount of protein the muscles absorb during the workout and over the next few hours. This is significant because the more amino acids the body retains, the greater the speed of recovery and growth of muscle. Nutrition plans are not an exact science, and you may need some flexibility depending on how you feel, weather conditions and pace. Different length races require different types and amounts of training as well as varying nutritional requirements. Tweak your nutritional intake in training until you find a nutritional balance that satisfies your body’s needs.
Good luck with your next race!
The range of nutrient intakes are large to take account of different training intensities; the harder the training,
Contact: Joanne Jackson, Nutritional Therapist, Whole Nutrition www.whole-nutrition. co.uk or email: joanne@wholenutrition.co.uk or call: 07970 227037
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the more you need
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KIT : REVIEW the next generation is here
Garmin debuts the fenix 5 Plus ®
®
...and adds maps, music, Garmin Pay™ and wrist-based Pulse Ox to its premium multisport GPS watch series The fēnix 5 Plus series, is the next generation of GPS multisport watches with built-in routable topographical maps, storage for music playlists, Garmin Pay™ contactless payment ready solution and wrist-based Pulse Ox Acclimation1 for blood oxygen saturation awareness. Like other fēnix 5 watches, the fēnix 5S Plus, fēnix 5 Plus and fēnix 5X Plus are built for athletes and adventures of all sizes. These rugged, yet premium crafted watches, range in size from 42-51mm and all boast a bright, sunlight readable display. The fēnix 5S Plus features a 1.2-inch display, which is almost a 20% increase over the fēnix 5S, meaning users don’t have to sacrifice screen size for a watch fit for smaller wrists. New features The fēnix 5X Plus is Garmin’s first wearable to offer a wrist-based Pulse Ox sensor for blood oxygen saturation awareness. The Pulse Ox Acclimation sensor can be utilized to keep the user aware of their blood oxygen saturation levels, which helps to stay safe when adjusting to higher altitudes. On strenuous climbs, the user can stop and take a reading of their body’s oxygen levels to assess how well they’re adjusting to the thinner air. Pulse Ox
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“We are thrilled to bring exciting new features to our most popular outdoor GPS wearable series,” said Martin Resch, Senior Product Manager Outdoor EMEA. “We’ve added some of our most sought-after features like built-in mapping, music and contactless payments to each new model in the fēnix 5 Plus series, and with the introduction of the Pulse Ox feature in the fēnix 5X Plus, our customers can now
For Elite Atheletes to Fun Runners
have more confidence taking their adventures to even greater heights.” Featuring wrist-based heart rate and all of the multisport and smart connectivity features of the previous fēnix 5 models, each of the watches in the Plus series will also include built-in map data optimized for at-a-glance navigation and location tracking. These maps can be used with the roundtrip course creator that allows runners and cyclists to enter a distance they would like to run or ride, then select a route from a list of appropriate courses to choose from. First introduced in our premium cycling computers, the Trendline™ popularity routing feature will use Garmin Connect™ data to help users find and follow the best trails and running routes based on billions of miles logged by previous Garmin users. Runners can feel more comfortable knowing they are following a trail that is popular with other runners in the area.
Mapping
Playlists and paying The fēnix 5S Plus, fēnix 5 Plus, and fēnix 5X Plus will also allow you to listen to your favourite playlist, without needing your phone. It allows on-device music storage of up to 500 songs and to download
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KIT : REVIEW
Garmin Pay
offline playlists from select music streaming services2 like iHeartRadio, Deezer, and more, or transfer music from a computer directly to the watch. Once the playlist is loaded, simply pair the device with compatible Bluetooth® headphones (sold separately) and start listening. All sizes of the Plus series will also include Garmin Pay, a contactless payment solution3, meaning fēnix Plus wearers can leave their cash and credit cards at home, but still be able to grab a beverage or bite after a long day on the mountain. Utilizing their Garmin Pay wallet, users have the same rewards and benefits of the physical cards, with the convenience of having them right on the wrist. ClimbPro For ambitious athletes, the fēnix 5 Plus features ClimbPro, a new feature that allows trail runners and cyclists who like to train in hilly areas, gain better awareness of their environment and their performance during climbs. ClimbPro analyses the elevation profile of a course and detects all relevant climb sections. During the ride or race, the athlete knows, at any time, how far he or she is from the next climb and how hard the climb will be. The feature shows the average incline, the distance and the remaining elevation to climb, so that athletes can gauge how best to manage their power. On top of this, each fēnix 5 Plus model is packed with sophisticated training features to help monitor form and performance. Users can tap into physiological metrics, running dynamics and more to track workout stats, measure progress and finetune form. Training status automatically evaluates recent exercise history to let users know if they’re overtraining, maintaining or peaking. Customisable interface The fēnix 5 Plus series are Connect IQ compatible, so users customize their watch with widgets, data fields, watch faces and apps. When paired with a compatible smartphone4, users can get call, text and email notifications right on their wrist. Additionally, For decades, Garmin has pioneered new GPS navigation and wireless devices and applications that are designed for people who live an active lifestyle. Garmin serves five primary business units, including automotive, aviation, fitness, marine, and outdoor recreation. For more information, follow us at facebook.com/garmin, twitter.com/garmin, or youtube.com/garmin.
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users can customize the look of their watch with QuickFit® bands. Simply swap a silicone band for a leather or titanium strap, no tools necessary. New colours of the QuickFit bands have been added to the Plus series including but not limited to frost blue, seafoam, and solar flare orange. Multi-network tracking Every fēnix 5 Plus watch features multi-network satellite reception, now including Galileo, to track in more challenging environments than GPS alone. This is particularly helpful when adventuring in places without a clear view of the sky like deep canyons or urban environments.
QuickFit Bands
Built to last Constructed with premium-grade materials, the fēnix 5 Plus series is built tough for challenging environments. Available in two distinctive finishes, users can choose between a PVD-coated stainlesssteel bezel with silicone watch band, or for a lighter material, a high-performing titanium bezel version with brushed titanium bracelet. Each version features a full-colour Garmin Chroma Display with LED backlighting to assure sunlight readability and is water-rated to 100 meters5. The fēnix 5S Plus can get up to 7 days in smartwatch mode and up to 4 hours in GPS and Music mode;6 the fēnix 5 Plus can get up to 10 days of battery life in smartwatch mode and 8 hours in GPS and Music mode; and the fēnix 5X Plus can get up to 20 days of battery life in smartwatch mode and 13 hours in GPS and Music mode. Users can also take advantage of the UltraTrac™ power saver mode to extend battery life even more.   The fēnix 5 Plus series has suggested retail prices ranging from £599.99 to £999.99. To learn more, visit garmin.com/fenix. The fēnix 5 Plus series is the latest solution from Garmin’s expanding outdoor segment, which focuses on developing technologies and innovations to enhance users’ outdoor experiences. Whether hiking, hunting, trail running, mountain biking, golfing, diving or using satellite communication, Garmin outdoor devices are becoming essential tools for outdoor enthusiasts of all levels. For more information about Garmin’s other outdoor products and services, go to http://www.garmin.com/outdoors, www.garmin.blogs.com and http://twitter.com/garmin 1 This is not a medical device; see Garmin.com/ataccuracy. Pulse Ox not available in all countries 2 May require premium subscription by a third-party music provider. 3 Available for supported cards from participating banks 4 When paired with compatible smartphone. See Garmin.com/ble for more details. 5 See Garmin.com/waterrating for more details. 6 Depending on settings.
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HEALTH & NUTRITION think before you eat
ultimate The XK Swimzi technical coat is fast gaining a reputation as being the best in its category. It brings tangible benefits to OCR runners across the world, helping to retain core body temperature and increase blood flow therefore aiding prerace preparation and a safer, faster postrace recovery.
Waterproof / Windproof / Tough Outer Shell / Lightweight / Fully Taped Seams / Storm Flap / Velcro Cuffs / 2 Way Reversible YKK Zip / Quick Release Core Lock System / Luxury Quick Dry Sherpa Fleece / Zipped Security Pocket / Fully Machine Washable JUNIOR SIZES: XS JNR / JNR SENIOR SIZES: S / M / L / XL
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OCR performance Waterproof, windproof and fully machine washable. Keep the weather out and your warmth in.
coat 01732 452404
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21
FOOTWEAR : REVIEW Tom Wilson reviews...
Tried & Tested
Asics Gel-Nimbus 20 Platinum We asked OMRM Race Team member Tom Wilson to review these rather lovely trainers. No mud, no huge obstacles, just good old fashioned running In celebration of the 20th anniversary of their Gel Nimbus series, Asics have released the Gel Nimbus 20 and have included a limited edition platinum grey style to the collection. The first thing I noticed about the Nimbus 20 was the striking colour combination of grey, silver and white which not only have ASICs added for aesthetic reasons they’ve also added in reflective detailing to the shoe. This is essential now we’re getting into winter months with all the late night training runs that I will be going on. The shoe itself is one of the most comfortable I have ever worn, so much so that I now use them on a daily basis whether I’m walking the dog, doing rig training or using them for what they’re actually designed for, which is of course running. I’ve tested the shoes out on various running activities from sprint training, longer runs and hill intervals with the shoes not letting me down once. I’ve definitely put the shoes through their paces as I have been clocking up the miles in preparation for the OCRWCs and there is still no sign of any wear or tear.
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The 10mm of cushioning on the heel provides amazing support and it makes you feel like you are gliding effortlessly along the road. The Nimbus 20 weighs in lighter than its predecessor at 305g and with the shoe being created with multiple levels of cushioning the Nimbus 20 are designed to protect your feet, adding to this that the whole of the top of the shoe is mesh which allows your feet to breathe. The shoe is aimed at both neutral runners and under-pronators, I’m a size 9 and I received these in a size 9 which were a perfect fit. Product details Weight: 305g 10mm heel drop Tailored fit Plush instep Protective Superior ride IGS FluidRide midsole SpEVA foam top layer FlyteFoam midsole bottom layer SpEVA 45 lasting Ortholite X-40 sock liner Rearfoot and forefoot gel External heel clutch Guidance Trusstic Guidance line
3M reflective Gender specific cushioning Women’s +3MM AHAR rubber sponge outsole AHAR heel plug
Asics biggest challenge will be to try and improve these near perfect shoes next time round
20th anniversary Platinum edition features: Electroplated heel counter Electroplated lace clip TPU welded reflective Tiger stripes Anniversary sock liner and lace tips Extra white laces
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RACE : TRAINING finding the correct approach
What’s The Best Training Method For OCR? One quick search on the internet these days will have you believing that you need to be doing running, bouldering, callisthenics, cross fit, HIIT, obstacle skills, olympic lifts & movement based training in order to have any kind of hope in hitting your OCR goals. Coaches, athletes & race ambassadors will tend to have a biased opinion on this too based on who they’ve studied with, what training protocols they’ve been exposed to themselves and what they already prescribe to their existing clients. Whilst there’s no right or wrong answer here, ultimately a training approach that allows you to grow & develop as an athlete without getting injured or sick should predominate over anything else. Designing The Needs Analysis Before we start looking at what the preferred training methods for OCR are, it’s vitally important that a needs analysis of both the athlete and the sport is carried out. This is to identify what specific areas of fitness and training that the athlete needs to focus on in order to enhance their performance capabilities & move them onto the next level of achievement. Let’s first of all look at the sport. Obstacle course racing as we already know, is an endurance based sport that requires the athlete to have a good aerobic capacity to cover a 15k classic distance & recover quickly between obstacles, total body strength & explosive power needed for those strength based obstacles like walls & stairway to heavens & grip endurance for grip intensive obstacles like low rigs, high rigs and ring traverses etc. Primary movement patterns like crawling, carrying, pulling, jumping & climbing are also important too. Obstacle racers need to be good all rounders so their training requirements need to reflect this. It’s also worth noting here that OCR is currently rife with injuries at the moment and if an athlete has a weakness somewhere in their body then it won’t be long before OCR is going to find them out. Due to the high physical demands of the sport, injuries like back pain, knee pain, shin splints, shoulder pain, wrist pain, elbow pain are all common injury sites
that are cropping up more frequently now. I bet physiotherapists and osteopaths are very happy that OCR is the fastest growing mass sport in 2018! Needs Analysis Of The Athlete Before we start looking at how we should be training for OCR, let’s consider the following: Previous injuries/sickness – any previous injuries or illnesses you’ve had in recent years are highly significant as statistics unfortunately tell us that if you’ve been injured in the past then it’s highly, highly likely that you are going to get injured again in the future. You’re high risk. Basically if you can’t stay injury free for more than 3 months then that’s a problem, and if you keep getting ill every time you up-level with your training then that’s not normal either. Training age/experience – you may have been running or participating in OCR for the last 10 years but what’s your strength & conditioning age? I’m not talking about crossfit or bootcamp style workouts, I’m talking about a proper structured strength & conditioning plan that looks to get you faster & stronger over the course of a season without injuring you? If it’s 0-2 years then swallow your pride, you’re still a beginner in the strength & conditioning world. 2-4 years and you’re an intermediate. 4 years plus and you’re ok to be doing advanced stuff. Time of season – what season is it? What races do you want to target? as this will dictate what training phase you’ll want to be in. Generally speaking the closer you get to your event, the more sports specific the training needs to get. A typical OCR season starts around March and give or take will finish around November.
Continued...
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RACE : TRAINING finding the correct approach ...continued
Here at Unbreakable we coach our athletes through 4 training phases during a competitive season Phase
Description
Example
General Preparation / Off Season
Training of general physical qualities to prepare for more intensive loads during the SPP cycle.
Anatomical Adaptation / Endurance / Sling System work/ Movement skills. Progressive aerobic capacity drills.
Ironing out any muscle imbalances & strength deficits. Specific Preparation / Pre OCR season
Training more specifically for the demands of the sport.
Strength & Power, Sports specific drills. T.U.F conditioning.
Competition / In Season
Maintaining fitness qualities developed in earlier phases.
Strength & Power, Sports specific drills. T.U.F conditioning.
Transition / Recovery Period
Allow recovery and regeneration from the demands of training and competition.
Rest, swimming, x-training. (NOT obstacle course racing!)
Unbreakable athlete James Burton has been with the project a full year now and is now seeing some great performances as a result of tweaking his training in accordance to his season.
ability, strength, strength endurance, speed, speed endurance, mental strength, commitment, injury/ sickness avoidance, competitiveness & ability to control lifestyle issues (e.g diet, sleep). From these results, and based on where we think they need to be to become a world class obstacle racer, I’ll devise a bespoke seasoned training plan which includes some key performance benchmarks for them to hit so that they can strive to reach their highest sporting potential.
James Burton Athletes goals and objectives When I work with an athlete, regardless of their age or ability, whether they’re recreational or elite, I’ll meet them where they’re at, not where I would like them to be so fundamentally I’ll be looking to develop any weaknesses (as well as their strengths too). No drama, just data. We’ll go through a thorough grading process where the athlete grade themselves across every training component from technical
Type Of Goal
Description
Examples
Outcome Goal
The athletes outcome depends on the performance of others
n Podium in pro-division n Top 20 in age category
Performance Goal
Used to improve an athletes individual performance
n Run a sub 17 minute 5k n Increase dead hang to 3 mins
Process Goal
Used to improve the execution of a skill to help them achieve their performance goal
n Improve Vo2 max n Improve strength n Improve mental toughness
A strong athlete over obstacles is way more likely to prevail over a weak athlete
Sam Winkworth is the head coach at the Unbreakable Project, designed to develop obstacle racers who want to podium on a world stage. He is also the creator of OCR Virgin designed to help athletes train & prepare for their first/next OCR. For more info check out @theunbreakableproject on Instagram or OCR Virgin on Facebook.
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RACE : TRAINING
The best training method then? Let’s take a little look at some of them: Crossfit – Provided you can already move well Crossfit is great for developing strength, power & general fitness. A strong athlete over obstacles is way more likely to prevail over a weak athlete.It makes sense to be strong. Crossfit isn’t so good though if you have muscle imbalances & strength deficits and you have a history of keep getting injured. High Intensity Interval Training (HIIT) – useful for improving raw speed, will also help to create EPOC (excess post oxygen consumption) which is how many calories you burn long after the session finishes, so useful if you know you need to drop a bit of timber to help you with getting over obstacles. On the downside HIIT only really targets the AT/CP system & glycolytic/lactate system so never fully allows you to train in the aerobic system, consequently you’ll find you’ll have out of balance energy systems & are more likely to gas out towards the end of a race due to the lack of aerobic system preparation.
Too much weekly milage when the bodies not ready for it though is stressful on the joints
Bouldering – great for developing grip strength & endurance in a relaxed environment, it’s enjoyable and sociable too which is important as not every workout you do for OCR has to be “smashed” or “crushed”, don’t expect to be instantly awesome at obstacles though just because you go bouldering. You need to get on the obstacles for that! Plus when you’re “problem solving” you’re not training your cardiovascular system. Endurance Training – Obviously highly relative to OCR and a good well balanced endurance plan that trains all 3 energy systems equally is great for developing aerobic capacity for OCR and improving the bodies ability to tolerate lactic acid. Too much weekly milage when the bodies not ready for it though is stressful on the joints and 100% is an injury waiting to happen. A different strategy to energy system development is needed if your body can’t cope with 30-50 miles a week despite what the running purists say. Olympic lifting – Not just for sprinters, endurance runners are also benefitting from power producing exercises now. Power is the amount of force you can produce in any one given time, therefore the more powerful you are, the more force you can develop in less time which transfers over to running & OCR nicely. In addition to basic strength & plyometric exercises, olympic lifts (and their variations) can improve an athletes potential performance. The downside is that you need a bit of time to learn the lifts properly which might be a bit of an issue for the time poor busy athlete.
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Movement based training – Gymnastic type training with a heavy influence on mobility and stability is starting to become a popular way of training for OCR right now and quite right too. If your balance and mobility is appalling then this in turn will affect how you walk, run, climb and lift weights. I’m a big fan of movement training, it can help gain confidence again in your movement, particularly after an injury, however like everything, it needs to be prescribed properly and movement training from a high performance perspective won’t develop power as effectively as Olympic lifting would for example. OCR Skills – You can’t get more specific than training on obstacles for OCR and it should definitely predominate, however if you’re still struggling with obstacles like Stairway to heaven then that’s a strength-related issue not a technique issue. Also too much work on those upper-body intensive obstacles over time will lead to bicep/shoulder/wrist/elbow injuries which we’re already seeing, if your body isn’t robust enough. The reality is that taking any one of these training methods to ‘elite’ level is not good for your body in the long term and a complete focus on any one of these will leave gaping holes in your OCR fitness. What’s the answer then? 1 Ultimately a balanced approach to training is needed if you’re looking for longevity in the sport and you’d like to go a full season without any interruptions or set backs. 2 Athletes looking to reach their best sporting potential in OCR should consider a planned periodised long term approach to their season with an emphasis on developing physically without getting injured or sick. 3 Instead of following “methods” or one type of training modality, athletes should instead consider applying tried & tested strength & conditioning principles that have existed for decades based on what they need for their sport at any given point in a season. 4 Athletes should be applying strength & conditioning based on their training age & experience not on what they’ve just seen on Instagram. 5 Keep it simple. Set goals. 6 If you can train consistently all year round then you will improve. If you can’t then you won’t.
I’m a big fan of movement training, it can help gain confidence again in your movement, particularly after an injury
If you need help with your OCR training for 2019 or would like to arrange a 30 minute coaching call with me then feel free to email sam@unbreakablecoachingsystems.com
In the mean time train hard & BE strong! Sam Winkworth CPT, SPN, UKAD Accredited Advisor Creator of The Unbreakable Project.
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HEALTH : NUTRITION getting it right from the start
Educate and
dominate
j h t n ab c
I believe the children are the future, teach them well and let them lead the way, show them all the beauty they possess inside... Now I’ve got your attention and you’re all singing….
We all encourage the juniors to get involved don’t we? How proud we are of our little or even our big ones toeing the start line of a race and seeing them beam with pride when they cross that line and get rewarded with their medal. We, as parents can help our children get the best out of themselves by fuelling them correctly. How many will allow their children to eat what makes them happy just because it’s quick, it’s easy, it’s convenient and quite frankly it keeps them quiet? With teams like The OCR Girls, The OCR Boys, The OCR Juniors, PRIDE of RAW, Junior Nuts to name a few, now has never been a better time to instill into our children how important nutrition is, not just for a longer and healthier lifestyle but especially where sports are involved.
Nutrition for youth It is becoming more and more common for young athletes to have the opportunity to pursue higher level sports from a young age, but are they getting the full support and education they need to succeed and make it to the level they really want to? Specifically, nutrition is a very misunderstood topic for young athletes and seemingly being ignored in the national curriculum of schools, so what does your child/teenage really need to be eating to make sure they are: 1 fuelled for training and performance, 2 concentrating in school, 3 recovering and growing well?
This article from Elly Rees, (Bsc, MSc, SENr) Performance Nutritionist @ The Better Body Group keeps it simple.
Eating the right foods at the right time can help you train at your best, compete at your best and more importantly improve your health and future well-being and growth. The chaos of training, school and general schedules can lead to a very erratic eating pattern and is easy to lose track of what you have and have not eaten. GOLDEN RULE 1 – Get prepared & organised, sit down every Sunday together and make a plan of food around that week’s schedule, work out what needs to premade, transported or quick to snack on throughout the week. If your child is training and competing multiple times a week it is very likely they are not over eating. The challenge is often fuelling enough by eating enough to
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For Elite Atheletes to Fun Runners
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HEALTH : NUTRITION
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have the energy to perform, train and concentrate as well as having enough fuel to grow and develop at the correct rate. Try and make sure at least 90% of their calories are coming from quality foods and a small percentage from the treats they still wish to enjoy. GOLDEN RULE 2 – Make sure they are eating enough, if they can try eat something substantial every 4 hours or so this is a good tip to keep them topped up. Variation is the best way to make sure they are getting all the vitamins, minerals and energy they need, most of the best vitamins and minerals come from our fruits and vegetables with a recommended split of 3 fruit to 7 vegetables a day.
GOLDEN RULE 4 – If your child is very active on most days of the week you can expect to add up to 600 kcal per day to their recommended daily calories to ensure adequate fuelling and recovery. If you have any questions or queries requiring your child’s nutrition please feel free to contact us here at The Better Body Group and see our resident nutritionist Elly Rees (Bsc, MSc, SENr), specialising in performance nutrition with plenty of knowledge working with high level young athletes. enquiries@betterbodygroup.co.uk
GOLDEN RULE 3 – Try to vary the diet as much as possible, if you are worried they won’t like certain foods, mix up in sauces or give small amounts each meal, it can take 20 tries of a food to accept it and eat it. Energy requirement for adolescents can vary, with age and type of sport they are participating in: These recommended energy allowances are the minimum necessary to ensure proper growth and bodily functions. Extra calories are needed during growth spurts and to replenish energy expended during athletic endeavours:
Recommended Energy Allowances: Kcal/day
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Age – years
Male
Female
4–6
1800
1800
7 – 10
2000
2000
11 – 14
2500
2200
15 – 18
3000
2200
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ONE RUN IS NEV ER ENO UGH !
ON E RU N IS NE VE R EN OU GH
issue 09
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Can you beat
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FOOTWEAR : OCR WC inov-8 on home territory
The OFFICIAL Shoe of the OCR World Championships Obstacle Course Racing World Championships team up with grip-masters inov-8 The Obstacle Course Racing World Championships has announced that award-winning footwear company inov-8 is to become its Official Footwear Brand of the 2018 championships.
obstacles. In 2018, we’re taking grip to a new level by launching G-SERIES, the world’s first-ever running and fitness shoes with graphene-enhanced rubber. These will give racers the world’s toughest grip.
Founded in 2003, inov-8 is internationally renowned for designing footwear with the best grip for offroad running and CrossFit. The brand has been synonymous with the sport of obstacle course racing (OCR) for the past decade, with their shoes worn by many of the elite.
“I can’t think of a better way to celebrate the launch than being centrally involved in one of the world’s toughest and biggest obstacle course racing events. Bring it on!”
This year – for the first time in the event’s history – the OCR World Championships (OCRWC) will be staged in the UK, the homeland of inov-8. Sandra Sawyer, OCRWC Sponsorship Director, said: “The athletes who tackle our rigorous and unpredictable course at the 2018 Obstacle Course Racing World Championships in London this October must be fast, agile and adaptable. Having the right footwear is going to be critical. “inov-8’s lightweight, flexible running shoes with revolutionary grip will give athletes the ultimate advantage on all surfaces and in all racing conditions. Our wet, slippery, muddy terrain may have finally met its match!” Among the many OCR-specific awards inov-8 has won are the prizes for Best Obstacle Course Racing Footwear, handed out by US-based Mud Run Guide in 2014, 2015, 2016 and 2017 and UK-based Mudstacle in 2014 and 2015. Michael Price, inov-8 Product and Marketing Director, said: “We are proud to be the official footwear brand of the 2018 OCR World Championships here on home soil in the UK. “Elite obstacle racers have been wearing our shoes for the past decade, trusting in the grip to lead them to success. Our X-TALON shoes have been first across the finish line at previous OCR World Championships. “Forged in the fells of the English Lake District, we know all about muddy UK conditions and how important footwear grip is when moving fast over
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As part of the new partnership between OCRWC and inov-8, obstacle course racers are now eligible for 10% off all inov-8 footwear on www.inov-8.com – simply used the code 8OCR10
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33
FOOTWEAR : REVIEW world championship training
Tried & Tested
#berquezocrwcinov_8 and the inov-8 Trailtalon 235 Inov-8 have always been my first choice in footwear, two of the biggest reasons being how light and flexible they are. Our editor weighed hers to check the weight and sure enough they were exactly 235g as they state in the specifications on the website. I struggle with thick soles on the terrain I normally run on which is where the flexibility of inov-8 come in handy, in particular when I’m trying to foot lock a rope. These have the ideal grip for me and with a 4mm drop suit my running style perfectly. Andrea Berquez (in case you weren’t sure, that’s BERK-WEZ) AKA – Squirrel
For the majority of my World Championships training I’ve pretty much either worn these Trailtalon’s or my X-Talons. It depends upon the route I decide to take and the weather that day. After the summer we’ve had, I’m looking forward to getting back in the mud and bringing the X-Talons back out for the last few big races of the year as the season draws to an end. Nevertheless, these Fit Scale 4* Drop 4mm Footbed 6mm POWER FOOTBED Lug Depth 4mm Midsole POWERFLOW Midsole Stack 11mm / 7mm Shank DFB Sole Compound TRI-C STICKY Product Weight 235g / 8.225oz *See OMRM issue 9 for explanation of inov-8 Fit Scale
Trailtalons have served me brilliantly throughout the slightly less muddy months and the miles and miles of trails that I’ve ventured along has accompanied some breath taking scenery along the way, I’m pleased these trail shoes have carried me to so many places. I particularly like the added feature of the toe bumper at the front. As a newly qualified running coach I’ve come to appreciate features like this which protect my toes from sharp stones without jeopardising my speed. Trust me, when you’re blowing as fast as you can, trying to keep your lead, any extra traction is appreciated. I chose vibrant teal colour and I was not disappointed. Ok, so they didn’t hold their colour as brightly after being exposed to the conditions that I run in but they are looking pretty good I must say and they have literally been dragged through the dirt repeatedly. The laces hold really well, they don’t seem to come undone and I’m a real stickler for constantly checking mine. Overall I think these have worn really well and they’ve been put through their paces that’s for sure, there’s still plenty of life left in them and I’d highly recommend them for trail running. Still not sure, check out their website www.inov-8.com you’re sure to find a shoe that’s right for you.
I’m off to prep, apparently there’s a big race coming up! Andrea
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WORLD CHAMPIONSHIPS
OCR TRAINING CAMP
THE ULTIMATE OCRWC TRAINING CAMP IS BACK! Prepare for the OCR World Championships with elite athletes and coaches from across the globe on the largest purpose-built obstacle course in Europe in a stunning Southern Spain setting.
WHAT’S INCLUDED: 6 days/6 nights on-site accommodation, 3 meals a day, 3 training sessions a day. Summer Slaughter race ticket, BBQ & after party, guest trainer, excursions and airport transfers. – €750 pp
https://mikesgymcampmarbella.com/ camps/world-championships-ocr-training-camp
OCRWC : CHARITY doing it for others
Youth Sport Trust The Obstacle Course Racing World Championships chose the Youth Sport Trust as its charity to support for 2018
You can help support this charity by running in the charity wave on Sunday 21st October 2018
You, yes you can take part, no matter who you are! You don’t have to be an elite athlete, you don’t have to have qualified, you definitely don’t have to be able to do everything. This wave is open to EVERYONE and you can help support this charity by running in the charity wave on Sunday 21st October 2018. Athletes and participants from around the world will have a chance to experience a world championship calibre course while supporting Youth Sport Trust and their mission to improve the lives of young people around the world through sport.
understands and appreciates the power of sport, we couldn’t imagine a better charity partner for 2018. It is our privilege to support YST’s mission and help them build upon their 20-year track record of successfully improving children’s lives.”
Youth Sport Trust is a charity established in 1995 to build a brighter future for young people in sport. The Trust develops and implements, in close partnership with other organizations, quality physical education and sport programs for young people aged eighteen months to eighteen years, in schools and community.
As part of the partnership, a special 7 kilometre event will be held during world championships weekend on Sunday, October 21. Fully open to the public and with no qualification required, this un-timed challenge will allow athletes and their supporters to experience a world-class course of 15-20 obstacles, with a portion of proceeds benefiting YST.
“Our organization is honoured to partner with Youth Sport Trust,” said Adrian Bijanada, Adventurey Founder & CEO. “Being an organization that fully
Sign ups are available on the day or pre-book your spot at www.ocrworldchampionships.com
The Youth Sport Trust is a children’s charity on a mission to pioneer new ways of using sport to improve children’s wellbeing and give them a brighter future. The charity has 23 years of expertise and partnerships with schools. It would like to see every child enjoy the life-changing benefits that come from play and sport.
DONATE: By text: You can donate to our charity by texting YSTR20 followed by the amount you wish to donate, to 70070. You can donate £1, £2, £3, £4, £5 or £10. All the money you donate goes to us.
Since 2013, the Youth Sport Trust has helped 4.7 million children to participate in sport and physical activity. It has a network of 4,200 member schools which use its research and insight to achieve best practice and support healthier, happier children and young people. To find out how it is delivering on its mission to stop the decline of children’s wellbeing in the 21st century visit www.youthsporttrust.org
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For Elite Atheletes to Fun Runners
OUR MISSION We pioneer new ways of using sport to improve children’s wellbeing and give them a brighter future
You may be charged for your text message. Please refer to your network operator’s standard rates.
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RACE : SOCIAL[ISE] keep up to date
Get Online @omrmagazine
Follow us online Follow Obstacle Mud Runner Magazine on Facebook, Twitter, Instagram and Online for the latest news, views and competitions. Whilst our social media feeds keep you up to date with news and competitions, our NEW WEBSITE has in-depth articles on Health & Training, an archive of Kit and Race Reviews and of course all our past issues available to read. So please visit www.obstaclemudrunner.co.uk and take a look at what you’ve been missing.
Our race team also has its own dedicated Social Media channels
@omrraceteam 38
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RACE : REVIEW
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are you ready for the race of your life?
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RACE : DATES
Diary dates OCTOBER 2018
tick & do
OCTOBER 2018
tick & do
NOVEMBER
06: Holy Grit Coastal Obstacle Race, Newquay
19-21: OCR World Championships Short Course
03: Nuclear Fallout
06: Pretty Muddy 5k, London, Clapham
20: Active Warrior Rainbow Rampage
03-04: Winter Wolf
06: Rat Race Survival of the Fittest
20: Brutal Halloween at Alice Holt
10: Commando Series
06: Reaper OCR
20: Inflatable 5k, Norwich
10: The Maverick Silva Dark Series
06: Spartan Windsor Trifecta Weekend Beast
20: Muddy Furlong Autumn
11: Commando Series
06: Warrior Assault Bangor, N.Ireland
20-21: Bournemouth Beach Race
11: The Winter Beast Run
07: Adrenalin Shock
20-21: Hull-timate Challenge
17: Brutal Spider Hill
07: Eastnor Castle Mud, Bath
21: Endeavor, Swanbourne
17-18: The Kirkstall Abbey Trail Running Festival
07: Holy Grit Coastal Obstacle Race, Mud Run
21: Rat Race Ultra Tour of Edinburgh
18: Muscle Acre Mud Slog
& After Party, Newquay
21: The Mud Pack Challenge
24: Hell Down South
07: Muddy Mayhem
27: BOGSTACLE
24: Hell Down South Valhalla
07: Spartan Windsor Trifecta Sprint & Super
27: Glack Attack Obstacle Mud Run
24: Inflatable 5k Santa Run, Lincoln
07: Tiger Escapade
27: Kernow Killer & Destroyer
08: SLLC Mud Madness
27: Steeplechase The Original
12: Tough Mudder 5k, South London, Clapham
27: Zeus Halloween Run Scare Fest
DECEMBER
13: The Maverick Original
27: Zombie Entry, Newbury
01: Inflatable 5k Santa Run, Ipswich
13: Commando Challenge
27: Zombie Survival Run, Newbury
08: Judgement Day Christmas Team Challenge
13: Hell Up North
27: The Maverick Silva Dark Series
15-16: Elsecar Santa Dash
13: Mud Madness, Sheffield
28: Inflatable 5k, Newbury
29: Brutal Longmoor
13: Newcastle Stampede
28: Zeus Scarefest & Canicross Obstacle Race
29: Christmas Cracker
tick & do
tick & do
13: Tough Mudder 5k, South London- Clapham 13: 2018 Valhalla 13: Zombie Rush 13-14: Rough Runner, Bristol 14: Commando Challenge 14: Mud Monsters Ninjas – Kids run 14: Mud Monsters Run 14: Newcastle Stampede 14: River Dart Mud Run 14: Whole Hog Obstacle Course and Mud Run
01732 452404
For Elite Atheletes to Fun Runners
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Claire Jones
Dexter Redman McQueen
Donna Jenner-Hall
James Husband
Jenny Stewart
Laura Heywood
Linda Johnson
Mark Avery
Nicky Mileham
Phil Dodd-Cruickshank
Rich Enderby
Stuart Neail
Tom Wilson
Xander Dodd-Cruickshank
Spartan Race images courtesy of Epic Action Imagery
Andrea Berquez
OMRM RACE TEAM SPONSORS
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GOOD LUCK
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