Obstacle Race Magazine Issue 20

ISSUE #20 APR/MAY ’17 £5.95

RE ND ADVENTU LE RACING A C A ST B O R NO.1 FO

FULL OF MUD & ADVENTURE

SLEEP HACKS Advice to get you quality, good night's sleep

INTERVIEW

THE AUTOPSY OF NEXT BIG AN OBSTACLE CHALLENGE How to break down Roots could be your next huge adventure

the challenge as you approach it

PERFECTING RACE PREPARATION 20>

9

772053 949018

RUEL FOX FROM PREMIERSHIP TO OCR

EDITOR’S LETTER

One minute we’re all sat around looking out of the window at the rain, hail, sleet, and even the odd bit of snow falling.

Managing Director Athol Dipple info@obstacleracemagazine.com

Designed By RAWWW www.rawww.com

07932 411592

0845 371 0993

Editor Carl Wibberley carl@obstacleracemagazine.com

Published By NEWCO MEDIA, 29 High Street Needingworth, St Ives

01246 241780

Cambridgeshire, England, PE27 4SA

Customer Services Manager Caroline Newey caroline@obstacleracemagazine.com 07827 962542

Printed By STEPHENS & GEORGE Goat Mill Road, Dowlais, Merthyr Tydfil, CF48 3TD 01685 352020 | stephensandgeorge.co.uk

CONTRIBUTORS Dave Peters (Opportunity Course Racing), Coach Michael (Autopsy Of An Obstacle), Gemma Spackman (Building Explosive Leg Power), Paul Wyatt Ocr Scotland (To Inspire), Paul Jeffery (Matterhorn), Louise Ballantyne (Roots).

PHOTOGRAPHY Tony Jarvis Photography (Front Cover Image), James Kirkby Photography (Flash Back), Turner Videos (Roots), Alan Watson (Bootneck Challenge), Tony Jarvis Photography (Tough Guy).

Every effort is made to ensure that the advertising and editorial content in Obstacle Race Magazine is supplied from reliable and reputable sources and is contributed with integrity and accuracy. However no warranties or claims can be made against Obstacle Race Magazine in respect of the contents OR the views of individuals who do not necessarily represent the views of the Magazine, NEWCO Media Ltd or the Publisher

Next we’re expecting our bodies to be ready to leap back in to the mud.

Eating too much and not exercising was never going to help us leap back in to action. Then ‘wham’, the race season explodes back into life. Weekends are filled with more choices than we could hope to wish for. So now that spring is here it's time to get back in race shape.

Last issue we touched on training, diet and getting back on track. This issue we’re looking at getting another really important factor of good performance - SLEEP. It’s one thing that 99% of people struggle with and can make or break a good race day performance. We also delve into the opposite end of this problem to help you understand sleep deprivation and how this might affect you during an adventure/endurance race.

Our new adventure section has burst into life this issue with adventures from some beautiful places around the world. We also share tips and training plans that will get you ready for a different adventure race in each issue. We explain everything from what kit to wear right through to the training you’ll have to put in to be ready. Enjoy this issue and don’t forget to get in touch any time at carl@obstacleracemagazine.com to share your own adventures and experiences.

Ca rl

CARL WIBBERLEY (EDITOR)

ISSN 2053-9495

WRITE TO US

Website: obstacleracemagazine.com

Obstacle Race Magazine, 370 Wheelwright Lane Ash Green, Coventry, CV7 9HL

Youtube: youtube.com/obstacleracemagazine

TO SUBSCRIBE

Instagram: @obstacleracemagazine

www.obstacleracemagazine.com

Facebook: obstacleracemagazine

Twitter: @UKORM

DO YOU HAVE WHAT IT TAKES

TO BE A PART OF THE MUDNIFICENT SEVEN? HEART PARK

MERIDEN

12 AUGUST 2017

Up for the challenge?

WWW.MUD7.COM FIRST HEAT: 10AM

Contents 12

FEATURES

REVIEW

BUILDING EXPLOSIVE LEG POWER Find out how to build power in your legs that will have you leaping obstacles in a single bound

16

THE MEDIC MONKEY

Looking for a new exciting way to train, bouldering could be just what you’re looking for.

20

OPPORTUNITY OBSTACLE COURSE RACING

Dave shares with us more of his pearls of OCR wisdom.

8

28

TOUGH GUY

AUTOPSY OF AN OBSTACLE

Michael Cohen of Wild Forest Gym breaks down how you should approach an obstacle.

32

YOUR IMMUNE SYSTEM AND GLUCOSE

What did the Tough Guy team have in store for the racers at the ‘last ever’ Winter Tough Guy event

42

SLEEP HACKS

We help you beat the curse of the pre race sleep or lack of it.

How does exercise and diet affect your immune system.

38

TESTING

BRITISH MILITARY SERIES

How could a session with the BMF help to prepare you for an obstacle race.

68

FUEL YOURSELF

Coach Michael helps steer you towards the right fuel to keep you on top form.

80

SLEEP DEPRIVATION

How does your body react if you take away sleep, and what can you do to limit sleep deprivations affects.

84

SPARTAN RACE UK

What do Spartan have in store for us in 2017? With new challenges and lined up to test even the toughest racers there will be something for everybody.

88

ROAD TO THE WORLDS We follow a group of racers preparing for the OCR World Championships.

6 Obstacle Race Magazine

60

KIT FOR A CHALLENGE

The right kit for the challenge, this issue the challenge is Man Vs Mountain.

24

BOOTNECK CHALLENGE How did the Bootneck challenge’s first event pan out and was it a success in the reviewers' eyes?

PROFILES

REGULARS

36

FLASH BACK We share with you all of our favourite moments caught on camera over the last few years

44

TO INSPIRE In this issue the to inspire section looks at how children can be encouraged to be active and healthy through obstacle racing.

72

PREMIER LEAGUE TO OCR Fuel Fox takes us on a journey from being a professional football player to running a muddy bootcamp.

92

48

HEALTH HACKS The little pieces of kit and nutrition that can make a huge difference to your racing and training.

64

MUDTREST WALL

RACE DIRECTOR INSIGHT

The pages of the magazine that let you share your muddy adventures.

Putting a person in the spotlight that will inspire you to push harder and race faster

76

INDUSTRY NEWS Delivering you the news from all corners of the industry.

78

LETTERS PAGE Share with us your stories and adventures on the letters page.

94

EVENTS LISTING All the events coming up over the next few months

98

BOOTCAMP LISTING Listing of some of the best places to train for your next race challenge.

NEW LOCATIONS ADDED FOR 2017

74

RECIPES PAGES Cook up the perfect fuel for your racing and training with the ORM recipes pages.

ADVENTURE

56

ROOTS What do you do when you feel the you need a bigger challenge? ROOTS have the answer.

52

60

MATTERHORN

TRAINING FOR A CHALLENGE

Our reviewer Paul Jeffery takes us on an adventure into the mountains.

Each issue we focus on the training you’ll have to put in to complete a challenge

Obstacle Race Magazine 7

REVIEW : TOUGH GUY THE ORIGINAL

TOUGH GUY THE ORIGINAL Reviewed by: Malcolm Photography by: Tony Jarvis

8 Obstacle Race Magazine

REVIEW : TOUGH GUY THE ORIGINAL

Obstacle Race Magazine 9

REVIEW : TOUGH GUY THE ORIGINAL

There is only one race in Obstacle Racing that can of what was to come, all hidden behind a sense of be classed as ‘Legendary’ and that’s Tough Guy the carless abandon and fighting spirit. The atmosphere is Original. Tales upon tales have been told of this brutal definitely something I will always remember. race. The race is 30 years old and this year’s race was There was some chaos to begin with. The numbers billed as the last one, so I had to take the chance to of participants were vast, and as such registration complete my one and only Tough Guy. I’d signed up for struggled and the race wasn’t starting on time, which is Tough Guy before it was announced that it was the last fine, not the first or last race that this will happen at. one and as it was my first I was in the ‘wet necks’ pen Once in my allocated area with all the other wet to start. I had toyed with the idea of paying the £190 to necks at the back….and quite far towards the back race in the front squat and see what of them too, there I could achieve, but with travel and THE HAY BALES HELPED THIN was some muffled accommodation, I couldn’t quite announcing, which I OUT THE CROWD MORE AS justify it. Although after learning struggled to try and I WAS ABLE TO LEAP THEM the legend himself Jon Albon was make out. Partly because QUICKER THAN MOST. running it and completing the race of crowd noise, but for myself, it’s a choice I have some mainly due to rubbish regret over. Anywho…. sound system, there was just no chance of me hearing There was a different vibe in the Event Village of it.

Tough Guy. It’s hard to explain. It’s a very earthy and Then it was time for the Legendary Ghost squad random/makeshift place, but very endearing. You got to get the crowd going, this I have to say was done the feeling that everyone had a reason to be there. A in awesome goose bump inducing style. I could hear pilgrimage, a rite of passage, a love for the Tough Guy, the main Ghost Squad members natural voice better a test of their limits. The legend of Tough Guy is so than the announcer who had the help of a mic. The dreaded, that you could hear the nervous laughter of words certainly got the heart pounding and got you many a runner, which was coupled with looks of dread ready to go.

10 Obstacle Race Magazine

When we got the nod, a mass of bodies made their way over the big start hill and within a minute or so we were off. On our way, we all went… starting at a snail’s pace walk. The crowd of runners was so massive and dense, and we were so far at the back that you just couldn’t get running. After about 3 mins of this, I said ‘f’ it and legged it off down the edge of the crowd. The next 2 to 3 km was about cutting past as many people as possible, probably running at a pace faster than I normally would set off at, but I was running well so I thought what the hell. The hay bales helped thin out the crowd more as I was able to leap them quicker than most.

The first part of the race is ‘The Country Miles’. This is almost a race in itself. Around 10km and containing more obstacles than some other races have altogether, it’s a hard and exciting run. The hill slaloms are steep and tough, and started sorting out the stronger runners from the weaker ones. They seemed to go on forever. Then into the woods, this was great fun, going under cargo nets (lots of cargo nets), over far too many log hurdles and barriers to count, I managed to pick up more pace here and push on past more runners.

But then there were more slaloms, but this time through water and up steep embankments. The

REVIEW : TOUGH GUY THE ORIGINAL

water was cold, which was welcomed at first as I was on surviving the race to cross the finish line. Mound beginning to overheat slightly. But by number 5 my legs after mound of dirt to climb. So much water to wade were numb from the icy water, I couldn’t feel my toes, through. It was gruelling out there. And of course, you and just when I finished and got running again I hit more then have full submersions of water to come. Which water, and then more water, there just seemed to be I am so happy I survived, although my calf started to water everywhere. cramp taking on the first full underwater submersion.

This is where I feel the mental battles began for But the shock of the water is so over powering I just most people. Constantly trying to wanted to get moving. A keep positive thoughts and keep quick stretch and I was off MONSTER HIGH A-FRAMES focused gets tough when you again, a wave of adrenaline WITH SOME ELECTRIC worry about not being able to feel hitting me and kicked FIELDS IN BETWEEN ... AND your toes or legs… but continue me on. Walking the plank THAT’S JUST THE EASY STUFF and jumping in the water on you do.

And then it’s time for the killing battered me with cold fields. Already cold and numb, nothing quite prepares again. A big shout and angry growl kept the adrenaline you for this gruelling, relentless, punishing part of high, a wave of heat came across me, knowing that the race. This is when Tough Guy starts to throw the the main cold water was done, I knew I could handle punches. The killing fields are only around 4-5 km, but anything after those two dunks. But legs were growing it feels so much further. Monster high A-frames with weary, cramping in muscles becoming a real pain in some electric fields in between greet you as you enter the ass and still so many obstacles to go. Many a quick the killing fields, and that’s just the easy stuff. You stop and stretch and move again, was happening often. hardly get to start running again before being faced There was a group of us now heading hard and fast with another mental and physical challenge. Each to the end point, all gliding over the obstacles with a obstacle completed was just a mini victory. You stop spring our steps, all shouting and motivating each other focusing on how well you will finish the race, but more along as the last stretch was insight. Up the last hill and

over the finishing line… ecstatic and exhausted. I have to thank a guy whom kept me going at various points of the race. We had a good laugh and finished the race together. But with my only concern to get changed and warm again, I never caught his name!

So, that was it, done, completed, finished, with no more Tough Guys to come.

What did I think of it? Simply put, it was Epic. It was Brutal. It was punishing. It was everything it promised to be. I had to dig to a level of mental strength I hadn’t yet gone to, and that’s what I have been searching for from Obstacle racing from the get go.

A lot of people felt the race repetitive and while I have to agree, I felt that this was part of what made it so gruelling, so challenging, so ‘Tough’. I felt for every soul I watched passing through the finish line after me.

Being out there longer than I was must have been hard, and many were still smiling. I heard there was a lot of queuing at obstacles too. I was lucky enough to get away from the crowds on the running parts so that I didn’t come across any of that, so hats off to those who persevered and tolerated this and pushed on.

With it being the last one I am so happy I got a chance to run it. To me it was everything I was expecting and more. A true challenge I will never forget.

Obstacle Race Magazine 11

FEATURE : BUILDING EXPLOSIVE LEG POWER

BUILDING

EXPLOSIVE LEG POWER WRITTEN BY: Gemma Spackman Head Coach at Fundamental Sports and Fitness www.fundamentalsportsandfitness.co.uk

When you’re getting in the running miles, you can sometimes overlook the training of your lower body.

However, when it comes to OCRs making sure you’re getting in enough leg workouts into your training is vital.

This is because of the different obstacles you have to tackle at the various stages of the race. Jumping over a hurdle at the start of a race can be very different to end of a race, even if they are the same height, because your legs will feel heavy and tired from the lactic acid build up in your muscles.

SUICIDE SQUATS Reps 30 secs

12 Obstacle Race Magazine

Rest 60 secs

You need to make sure you’re incorporating strength work in your sessions for when you are lifting and carrying heavy objects so your legs don’t fatigue as quickly. This could include your traditional leg exercises such as squats, deadlifts, lunges and hip bridges, usually working 6-8 reps and 4-5 sets of each exercise.

A good challenge for you here is to work out what your 1 RM (rep max) is, as you can then push yourself each month to achieve a new personal best and to show you’re improving and getting stronger. I always prefer to use the bar bells and dumb bells for this as you have to make sure the rest of your body is switched on and engaged and has to focus on the position it needs to be in.

The explosive leg sessions come from training which involves plyometric and power based actions.

Performing these gets your fast twitch muscle fibres activated quickly and over a short period of time.

Training these regularly will build up your resistance to the lactic acid, which in turn means you are less fatigued after performing them and you’ll be able to continue running at a good pace.

Make sure you’re fully warmed up before completing a full leg session. As well as your usual mobility work it is a good idea to get in some squats, lunges and deadlifts using a lighter weight so your muscles know what is about to hit them.

It is important your technique is spot on during these exercises, if you see or feel your technique start to waiver at all, stop and rest. If necessary, use slightly lighter weights and even reduce the timing.

Stand with two feet together, quickly jump and land with your feet apart in the squat position. Squeeze your glutes and keep your chest and head forwards, and quickly jump up and land with both feet together.

FEATURE : BUILDING EXPLOSIVE LEG POWER

BOX JUMP Use a step, box or bench at a height you are comfortable to jump onto. Stand with your feet shoulder width apart, bend your knees and use

Reps 30 secs

Rest 60 secs

your explosive power to jump onto the box.

Keep your chest up and head looking forwards.

Whilst you are building up your confidence you

LATERAL JUMP OVER BOX

Reps 30 secs

can step backwards off the box and repeat the action. Alternatively, as you progress you can jump backwards or forwards off the box.

Rest 60 secs

Stand sideways to the box or step. Bend both knees and jump sideways over the box and keep repeating. Keep your core engaged so you don’t lose you balance as you move and land sideways.

KETTLEBELL SWINGS

Reps 30 secs

Rest 60 secs

Start with the kettlebell on the floor, feet shoulder width apart, back and arms straight and shoulders relaxed. Look forwards and squeeze your glutes as your initial swing goes back between your legs.

Hinge from your hips, keeping your glutes and core squeezed, thrust forwards quickly with the kettlebell, your arms will naturally move forwards in line with your chest. Repeat the action.

Obstacle Race Magazine 13

FEATURE : GETTING BACK ON TRACK

JUMP WITH TRX

Reps 30 secs

Rest 60 secs

Hold onto the TRX and lean backwards. Bend your knees and jump sideways, use the momentum of the TRX to help you swing. Keep leaning back and as soon as you have landed repeat the jump quickly, moving left to right each time. Make sure you land with full bent knees in a squat position.

JUMPING LUNGES

Reps 30 secs

Rest 60 secs

Start in the lunge position with your knees bent at 90 degrees. Quickly push your hips, knees and arms upwards and as you reach the top of the jump quickly change your legs so you land with your alternate leg forwards. Stabilise at the bottom of the action and repeat. Make sure you keep your core engaged through the entire action.

14 Obstacle Race Magazine

FEATURE : THE MEDIC MONKEY

THE MEDIC MONKEY:

CLIMBING TREES FOR THOSE BANANAS WRITTEN BY: Deniz Üstüner, 4th Year Medical Student at King’s College London

16 Obstacle Race Magazine

FEATURE : THE MEDIC MONKEY

Obstacle Race Magazine 17

FEATURE : THE MEDIC MONKEY

The Obstacle Course Runner is quite a different species you’ve mastered the place that’s it. If only it were that of humanoid. Homo Sapiens is so 2016, more like easy! There are routes, collection of the same coloured Homo Sap-ping the energies 2.0 with a whole plethora holds which start low and then finish high on the wall. of extra upgrades ranging from extra grippy shoes to Difficulties are then set by these different coloured rucksacks that mould onto the bed in a streamlined holds which are advertised around whichever centre camel-esque manner. Everything must be tougher and you attend and are graded from easy to nigh on flying there to harden our already weather beaten hides. But squirrel-esque leaps or contortionist tricks. Then every in the day to day to living of modern life, through the few weeks, some ingenious creative force will take convenience of cars and the relative ease of finding down the routes and re-drill them back into the walls food in the local supermarket rather than hunting or to create a new problem for your already burnt out foraging, how does one satisfy the Obstacle Beast that forearms. lies dormant in all of us on a As well as improving day to day basis. grip and finger strength, IT DOES NOT MATTER One such activity to problems force you to WHETHER YOU ARE TALL OR complement our regular mentally map out the TINY ... BOULDERING REVEALS outdoor runs or indoor gym most logical and easiest DIFFERENT SKILL SETS sessions, is to try a spot of way of completing the indoor bouldering. Briefly, it route in front of you, involves climbing up walls, without a harness, a couple whilst using all 4 appendages, thus making you more of metres with a crash mat at the bottom to avoid any aware of yourself and how your parts can interact. untimely bumps and bruises. On entering any climbing It does not matter whether you are tall or tiny or place, there’s always a form to sign which makes sure somewhere in-between, bouldering reveals different you are aware of the risk to yourself, potential broken skill sets and that there is not always one way in which bones etc., though for us signing these kinds of waivers a problem should be tackled. Rather like driving a are just a part of ordinary obstacle running life. car, certain moves and of course the avid gaze of a Having gone through the basic health and safety, beginner looking at experts, ensures a rapid learning bouldering is however a relatively safe sport. Climbing cover. Eventually muscle memory starts to chip in and down is quite safe and however far you think you are gradually the effort starts to become easier until you off the ground, this distance is always a lot less when tackle those harder problems and then it's Groundhog you don’t have a bird’s eye view of it. So why do people Day all over again. keep coming back to bouldering places, surely once Of course, transferring those all-important skills

18 Obstacle Race Magazine

out into the windy fields of some hilly terrain is the goal.

Fingers will latch on to ropes, arms will straighten out to not tire and leaps of faith no longer exist as you know the capabilities of what your body can now stretch to.

HOW TO GET INVOLVED? UKClimbing.com provides an easy search function to locate bouldering centres around you once you have inputted your postcode. On your first session, you will usually have to go with someone who has been before so they can help you get to grips with the basics or the centre will usually run a weekly session for complete beginners. From then, there are usually improver sessions to help you with the more challenging moves as you slowly and steadily improve. It can help to watch people who are of a similar height and weight to help you realise that with bouldering a lot of the reasons for not being able to complete a problem are because of a ‘mental’ block rather than being at a physical disadvantage. As with any challenge in life, it is about breaking out of your comfort zone and attempting that stretch or that jump and taking those baby steps to becoming a climbing monkey. Yet as with all sports, it is important to build up strength to bouldering. Start slow and don’t burn out the tendons in your fingers or your skin to shreds immediately. Stretching before and after each session is also key to preventing any back injuries, along with a spot of foam rolling to ease up the tension of getting into awkward positions to complete a route.

Above all do what you enjoy and the amount you think will complement your training!

Obstacle Race Magazine 19

FEATURE : OPPORTUNITY COURSE RACING

OPPORTUNITY

COURSE RACING

By Dave Peters, Lead Coach of Rumble Racing OCR

20 Obstacle Race Magazine

FEATURE : OPPORTUNITY COURSE RACING

INTRO

WITH THE EXPLOSION OF OBSTACLE COURSE RACING OVER THE PAST COUPLE OF YEARS I THINK IT IS SAFE TO SAY IT HAS CALMED DOWN A LITTLE BIT AND THAT PEOPLE ARE MAYBE BEING A BIT PICKIER WITH THEIR RACES AND MAYBE NOT TAKING ON SO MANY.

For me 2015 was a huge year of racing and it felt like I raced every weekend and I know I have calmed a little more. My theory on it is that for the core of us immersed in OCR, Championship Racing and races of a tougher nature have maybe tarnished a little of why we got into it. Don’t get me wrong I have had some of my biggest achievements from these challenges and I will never regret them however I know in my case I kind of lost my way as to the fun element of why I did Obstacle Racing. I don’t feel I was alone in these feelings as people started to feel the pressure of championship racing and similar.

Now though I see it different still. For me OCR is the platform for taking my fitness clients out of their comfort zones and testing them somewhere else.

Somewhere they will be challenged but have fun at the same time and then those that really enjoy themselves come and join my OCR team Rumble Racing. You see obstacle racing is all about the obstacles, that’s the obvious part. What isn’t so obvious is the nature of those obstacles and better still, the opportunities that they provide.

My philosophy on obstacle racing is one I have always stood by and one that not everyone agrees with. You see I am an Obstacle coach with my own team and my own methods of coaching. However, I do not believe that there is one way you should train to become good at OCR. I’ll explain further. Across social media, magazines, websites and word of mouth I’m always hearing the question “what is the best way to train for OCR”? Then you see a mixture of opinions based on different people’s experiences and similar.

You see as a fitness professional it has been my job to recognise that every individual needs different

methods of training, different ways of motivating themselves and different approaches to exercise. I think this is why I may have a different opinion to so many others in that even as an OCR coach myself I don’t believe that you have to spend hours practising obstacles or hours running any more then each other.

For me the first step to knowing what way someone needs to train is to know which way that given person prefers to learn and adapt. I believe that every individual who wants to compete (or even take part) in obstacle racing needs to firstly be prepared to run, and do so at an intensity that matches their ambition. Secondly I believe that the individual needs to be strong, have good control in bodyweight exercises and also can perform the basic weight exercises again relative to their ambition. Finally I believe that an individual also needs to practice, understand the technique AND the science behind what they are looking at and learn tactical choices for the best way to attack obstacles.

This is where the training side of things stops for me, however the most important factor that hasn’t been touched on yet is still to be targeted. The psychological element. You see the psychology linked to OCR is vast.

Motivation, commitment, personality, fear, ambition, and determination are just some of the elements that need to be considered and while I love this subject and could go on forever is just not something that can be summarised in a couple of short paragraphs. That said, it is something that should be considered when making the decisions as to what are the best methods of training for OCR and then also who best to seek out to help you, and what style of coaching you may need.

It could be PT, it could be 1:1 sessions for technique, group classes or boot camp. It may have nothing to

do with obstacle technique training and then again it may have everything to do with it. Personally I have never lost a band or failed to qualify for a championship race when attempting to do so, however even while I have the facilities available I very rarely practise obstacles. I train my weaknesses and become a better conditioned athlete and that then allows me to apply the technique I know and understand from studying and the small amount of practise I have done, most of which has been done at races themselves. That won’t work for everybody, you need to understand your own psychology. You need to understand how you best learn and progress and you need to know where you are most motivated, on your own or in a group?

Take your training for OCR as an opportunity and then carry that into every race you do. Every race carries a series of obstacles that I believe in and would like to try and break down for you.

PHYSICAL OBSTACLES. These are obstacles that you can train for. It might be the 10 mile distance in the mud that you have to condition yourself for. It may be that you need to learn the technique to climb over the walls in the correct way.

It may mean that you need to visit a training centre like my own or one similar. There are so many around the country now full of coaches and trainers who want to help.

PSYCHOLOGICAL OBSTACLES. Obstacle racing is more than just the obstacles you come up against. It is quite clear that sometimes the biggest obstacle is yourself and not the 10ft wall or the

Obstacle Race Magazine 21

FEATURE : OPPORTUNITY COURSE RACING

6 hour race in the cold that is in front of you. It could be heights, water or even a fear of the unknown or failure that holds you back. It could be that you are on the start line of a major event or you have been listed as a favourite for the win and you are feeling the pressure.

LIFE’S OBSTACLES. Money: financing your racing habit can be expensive, missing out on time with the family or having to work at the weekends. All of these and similar can wreak havoc on someone’s passion for their OCR. Is it not the pessimistic approach though to see all of these listed above as an Obstacle to success and is it not also the exact purpose alongside having fun as to see these an opportunity? Treat the above list as the platforms for success by using obstacles as a way of bettering yourself and you too can begin to enjoy OCR for what it is truly is.

Use the physical obstacles to test yourself physically, train your weaknesses and overcome those parts which have caused you so many bruises and fatigue in the past. Train your body to be better conditioned overall increasing not only your fitness for OCR but for life. These obstacles provide you with the opportunity to be physically and technically better.

Use the psychological obstacles to overcome anxiety. Grasp the opportunity to free yourself of those fears of height, water, submersion and failure in an environment that you will be supported. Take a leap of faith and see these as opportunities to be proud and feel the relief that you have learnt to overcome fear and anxiety. Perform. Seize an opportunity to be proud of yourself once again and I promise you will lead by example and be the subject of inspiration to your friends, family and children.

Use life’s obstacles as the exact opposite. Find ways of saving money throughout the year to pay for next year’s races. Place £5 a week in a jar a next year you have £260 to spend on your race entry for example.

If its time away from the family that is the issue then bring them with you. There is no better time to get the kids into OCR. There are races for them as well as us adults more now than ever. Make a weekend of it if you can and get a small cottage somewhere near and spend the weekend away every now and then as a family. If you work some weekends try and plan ahead and try and build your races into your schedule as far in advance as possible. You will have goals then to train for and also look forward to them. Try and use life’s obstacles as a way of learning how we can make these things possible.

What I am trying to say as I write this article is that we all have enough going on in life that causes stress, difficulty, tension and pressure that we can all use OCR as our way of escaping that and learning to be better versions of ourselves all while having fun at the same time. It is often a case of perspective on these things and what exactly is an obstacle and what is an opportunity. OCR has provided me with some of my greatest achievements and feelings about myself to date. I would love for you all to find that feeling so you too can share them. So calm the pressure on yourself, train and practice in the way that best suits you and your ambition and take part in obstacle racing for fun above all else. OCR provides us all with the opportunities to be better versions of ourselves.

See OCR as opportunities and not Obstacles.

Opportunity Course Racing.

Follow me on Facebook (PT Dave Peters) for training tips, advice and access to my podcasts and blogs coming in the next few months.

22 Obstacle Race Magazine

FEATURE : OPPORTUNITY COURSE RACING

Obstacle Race Magazine 23

REVIEW : BOOTNECK CHALLENGE

BOOTNECK CHALLENGE WRITTEN BY: NICK DAY OF TEAM PHOENIX PHOTOGRAPHY BY: ALAN WATSON

INTRO

BOOTNECK CHALLENGE WAS A NEW RACE THAT I DECIDED TO SIGN UP FOR LATE. I PERSUADED A FEW OF MY TEAM MATES FROM TEAM PHOENIX OCR TO JOIN ME, THE LURE OF RACING TOGETHER AND A BIG SPARKLING SILVER TROPHY WAS TOO MUCH FOR THEM TO RESIST – IT DIDN’T DISAPPOINT! As soon as I arrived, I was impressed with the look of the terrain the course was set over, it could be easily viewed in almost its entirety.

The start line was right at the top of a steep hill which overlooked the course laid out below. Bootneck Challenge would be a two-lap run if you opted for the 10km course. Stood on the start line I could see immediately I would be getting very wet, muddy and that the terrain

24 Obstacle Race Magazine

underfoot would be tough going. Bootneck had also gone all out to ensure the runners were comfortable in the race HQ surroundings with excellent, friendly volunteers offering up free T-shirts while other stalls provided coffees, teas, bacon sandwiches and the usual pre-race fodder.

REVIEW : BOOTNECK CHALLENGE

Obstacle Race Magazine 25

REVIEW : BOOTNECK CHALLENGE

26 Obstacle Race Magazine

REVIEW : BOOTNECK CHALLENGE

crawl. The tyre crawl was especially challenging! I big, beautiful trophy was his for the taking now. Das Following a quick warm-up, I joined the rest of the struggled to crawl through, lifting each tyre with my attacked the quarter pipe and like me also slipped and team on the start line, we were quickly put through head before squeezing through the tightest of gaps. fell. My chance to redeem myself had been delivered, a traditional Bootneck warm-up alongside some Face and hair pressed into the mud, this was slow going and I wouldn’t let the same mistake happen again. I motivational MC’ing and some booming tunes to get and much harder than it appeared it was going to be ran it as hard as I could, straight up, over and down to us into the right spirit. on the approach. I then felt Das pushing my feet from take the win. Das followed about 11 seconds behind.

I was a little apprehensive on the start line – I’d been behind as he caught me during my ordeal. I wasn't In total, my watch clocked the race at around the suffering a little from the dreaded man-flu the week making this look easy!

9km mark with a finishing time of 44m 30 secs. Laura running up to the race, so I wasn’t quite sure how today Out of the other side, we had one more steep also from Team Phoenix also took the ladies win – would go. I made the decision to go out quick and just climb before we passed back through the start line impressively too as she destroyed the quarter-pipe the hold on for as long as I could. to begin our 2nd laps. The 2nd lap was very much a first time.

Unfortunately, problems occurred quite quickly race for first and second Overall, despite the which eradicated any lead I tried to gain at the start. between Das and myself. course markings needing From the off, the course tested us as we ran up a hill, MY CHANCE TO REDEEM We followed pretty much a little work to avoid future over some tyres, around a bend and through a water the same course as the first MYSELF HAD BEEN DELIVERED, confusions, I thought this was ditch. Next up we picking up a sand bag for a carry AND I WOULDN’T LET THE but somehow, this time an excellent event. Bootneck across the figure of 8 sand-dune trails, leg sapping we ended up traversing is an understatement. We then set off down the SAME MISTAKE HAPPEN AGAIN. Challenge had taken me the same walls but in the back to what old school hill via some up and overs until we got to the lake at opposite direction! During OCR used to be like. Simple, the bottom that we could see from the start line. It this lap, I would gain a good lead on the run sections achievable obstacles amongst challenging, muddy, wet was here that all hell broke loose, the way-markers before Das closed them down every time we hit an and exciting terrain. It had something for everyone and disappeared. I asked Marshalls for directions, but they obstacle section. Clearly, this was going to be a race every level. I think an upper body obstacle like monkey also didn’t know the way. I could see two walls that between run speed and obstacle speed. It remained bars or a few extra carries would have made it a little looked like they were for climbing so headed to those like this until the final hill climb, only this time, rather more varied. However, the support at the beginning and flipped over it only to see on the other side that than head back through the start, we were directed and the end of the race was excellent, with free photos, it was a traverse wall and I had approached it from to the left to tackle a quarter pipe that lay just before lots of encouragement, a great technical T-shirt and the wrong side. Realising my error, I then traversed it the finish line. I had a decent lead and the quarter medal at the finish. This race felt very welcoming and from right to left before heading off to the lake with no pipe looked comfortable, so I felt assured of the win. supportive, and it ticked the most important box for me idea if I was going in the right direction. Fortunately, Nonchalantly, I attacked the quarter pipe and to my too – it was lots of fun! The amazing giant trophy was as I was leading the race at that point, everyone else horror, completely underestimated it, grabbed the top the perfect icing on the cake to a great day out racing simply followed, so correct course or not, we had all and slipped off. As I slipped to the bottom, Das was with Team Phoenix. This is a title I will want to return completed the same version of it! just approaching it for his first attempt. The hill just to defend in September. Thank you Matthew Doherty Around the lake, we headed across open fields before had apparently taken its toll on Das, but that and the Bootneck Challenge team. towards a climbing wall and a tyre barrier. My pace was being pushed as Das, also from Team Phoenix was never more than a few yards behind me throughout the race. Already a gap had opened up versus the rest of the field, so the two of us carried on with the next obstacle. A black tunnel in the middle of the lake we had just circumnavigated. Through the tunnel and out of the other side, we then took a left, around the other end of the lake and back towards the tyre wall before THROWING MYSELF DOWN turning right up to a steep FEET FIRST, I SHOT ACROSS hill climb. By this point I had THE CANVAS AND CARRIED regained the lead from Das, but not by much. The hill climbs ON ANOTHER 15 FEET sapped the energy from our ACROSS THE MUD... legs, so the A-frame obstacle, tunnel and wall at the top were a welcome respite! We then came to the best obstacle of the day, the awesome, rapid, fairy-liquid soaked tarpaulin slide back down the steep hill. Throwing myself down feet first, I shot across the canvas and carried on another 15 feet across the mud before being able to regain my balance and start running again. I was already looking forward to getting a second go at this on my next lap! We hit the bottom of the hill and then it was back uphill again. We ran across a field before turning back on ourselves to run across a series of sand ditches; through a tunnel; over a wall and then back down. This time on the descent we had to get through a rope maze and then through a boggy marsh before climbing over a gate, that led directly to another freezing cold lake.

Across the lake, we continued into some woods and tackled a cargo net climb and several ditches before it opened out to a field for a cargo net crawl followed by another steep hill climb. At the top, we had to navigate two overhanging walls and then a tyre

Obstacle Race Magazine 27

FEATURE : AUTOPSY OF AN OBSTACLE

AUTOPSY

OF AN OBSTACLE Written by Michael Cohen of Wild Forest Gym

28 Obstacle Race Magazine

FEATURE : AUTOPSY OF AN OBSTACLE

It’s one thing being able to fight your way over an obstacle but it’s another thing to do it in an optimised way with speed and power whilst still conserving energy. Michael Cohen at Wild Forest Gym teaches us how you can optimise your transition over, under or through an obstacle that is staring you in the face.

The first stage to understanding the obstacle, is to look at the movement & manipulation skills involved in

completing the obstacle effectively.

TRANSITION It all starts with the transition from running to getting on/up or into an obstacle. Basically, we’re talking about the approach. So here is the scenario.

You are running up to an 8ft wall. Which leg are you going to launch off? Which hand are you going to grab

with? These are all questions that should be crossing your mind.

Most racers have a dominant hand or foot. It is this dominant foot that they will launch off and similarly grab with. It feels natural in one way but is it? In fact it is unnatural, as you would normally have adjusted your stride to enable your leg/hand to be the dominant one.

WHY DOES IT MATTER? 1.

Making changes to your stride on your approach starts to interfere with the natural flow.

2.

You’ll end up thinking rather than flowing.

3.

You increase the risk of injury, as your body is no longer moving naturally.

4.

You can’t optimise the way you transition over the obstacle because you have lost that instinctual awareness

GOING WITH THE FLOW The natural stride is about flow and movement. The more we adapt or interfere with it the more it costs us in focus, energy resources and affects our flow as we transition on. More importantly sometimes we can’t choose which hand or foot to use, because of the shape of the obstacle, or the demands and needs of that element of the terrain. So when it comes to jumping, we need to be able to adapt in the most natural way to the size, shape, position, location, material and terrain.

This means we need to be ambidextrous.

BEING AMBIDEXTROUS Being ambidextrous is about reducing the margin between your dominant side of the body to your less dominant side i.e. left-handed or left-footed.

Being one-sided dominant means that you have your strengths and weakness, which means overall you are

of knowing and muscle memory, and instead you have to start thinking i.e. you switch on the brain.

5.

Having to stop to think can cause accident, because the likelihood is that you have taken your eyes off the terrain, it needs to be more of a natural flow. Practice is your friend.

6.

If you rely solely on your dominant side of your body, then you will burn out that side quicker than if you shared it equally with the other side of the body.

quite an unbalanced person. Particularly, when you breakdown all the different tasks that you rely on your dominant side.

However, an athlete whom is trained to be ambidextrous has the ability to adapt to the obstacle, so when they approach the wall, they will launch off the supporting leg predetermined by their natural stride rather than the dominant leg. Then they push into the wall with their non-supporting leg, and then they reach up to grab the top of the wall. Because of their ambidextrous training they have equal grip strength, as well as deltoid, lats and arm strength to ‘muscle up’ or ‘side leg swing’ up onto the wall.

MULTILARERAL TRAINING In order to mount the top of the wall what is required is core strength. But it is core strength with a difference from what you gain from sit-up and crunch

exercises. What we are talking about is multilateral strength in the core abs and oblique areas. This means training this region to be worked in random ways (see bit.ly/wfgmultilateral ) rather than specialised training such as crunches.

SO, HERE’S YOUR JUMP SO FAR You have been running along the trail. You turn the bend and you are confronted with the 8ft wall. You start to think about the best way to approach and jump it.

You’re in your head. Time has slowed down. You adjust your stride to launch off your dominant stronger leg.

You try to push into the wall with the nonsupporting leg, praying that you don’t slide down. Then you have to grab for your life the top of the wall. Phew!

Next you find all the brute strength to pull yourself up and just get that leg over the top. Now you put everything into your arms just to be able to sit on top.

Obstacle Race Magazine 29

FEATURE : AUTOPSY OF AN OBSTACLE

Sound familiar? How efficient and effective is it?

Who would have thought there is so much involved in jumping an obstacle? But this is what happens when you start dissecting an obstacle in order for you to learn how to optimise a wall climb.

strength to take you over the top. Or riding over the top by swivelling on your stomach using your leading hand on the other side of the wall to support your body from falling into the wall leading. This is finished with the jump down.

TRANSITIONING OVER

THE LANDING

The transition over the top of the jump is the key stage. Once again we are back to the subject of transition, one of the least understood, yet vital aspects to an obstacle. The transition over the jump is the continuum from the jump up to the jump down that needs to be smooth and have flow. Plus it needs to be done in a safe manner bearing in mind your head is nearly 11ft off the ground at this point.

There are several different techniques from swinging your legs over and relying on your arm

The key to not twisting your ankle or damaging your knee is the landing. The landing is all about your suspension in your legs. They need to be your shock absorbers to stop you from injuring. We rate Race SAFE as being more important than Race FIT in order to be Race READY. Simply it doesn’t matter how fast or strong you are, if you do not have Race SAFE skills, then the risk of injury has just gone through the roof.

The other important aspect to landing is being able to be aware of the environment around you as well as

30 Obstacle Race Magazine

other contenders and racers. This way you can adapt to what’s about to happen next, which is likely to be a transition again into running.

AUTO EVALUATION What we’ve identified is anyone potentially can physically climb over a wall, even if they rely on brute force. The key is to be Race SAFE in order to reduce the risk of injury. If you have more ambition than just being a finisher, and your goal is a PB or to up your ranking or even go for the podium, then you need to consider how more effectively, efficiently can you tackle the obstacles if you were to improve your technical skills.

HAVE FUN PRACTICING AND BE SAFE.

FEATURE : YOUR IMMUNE SYSTEM & GLUCOSE

YOUR

IMMUNE

SYSTEM &

GLUCOSE WRITTEN BY JAMES RUCKLEY

32 Obstacle Race Magazine

FEATURE : YOUR IMMUNE SYSTEM & GLUCOSE

A LOOK INTO THE IMMUNE SYSTEMS RESPONSE TO INTENSE EXERCISE WITH SPECIFIC INTEREST IN GLUCOSE USE. For a racer, it’s a common process to be ill with any number of symptoms after a big event in which maximal exertion has occurred. While most of these symptoms relate to the Upper Respiratory Tract Infections (URTI’s) and can be medicated, some may find themselves with more severe, erratic symptoms, or may even succumb to minor infections. So why is it that the body’s immune system crashes so dramatically after

exertion? Whether your sport is weight lifting, swimming, or OCR running it’s likely to happen should you push yourself, trained or un trained, but why!?

For myself this is an interesting question. My background follows Obstacle Course Racing… simply mud running through vile bogs and bacteria infested water usually in the freezing cold covering distances from 5km to 20 miles. Despite spending my weekends in a pathogen soup I’ve rarely gotten ill after one of these events, however, after events like the London Marathon or my first Ultra and Ironman I was laid up for a week with the flu after. Why? These events had considerably less pathogenic risk attached to them (Maybe not the Ironman swim) yet all hit me for 6.

Well first it’s important to look at the fueling process for each event. All my Marathons, Ultras and Ironman related events have been spontaneous sign ups, some with as little as 30 min notice and all without a carb loading process or any specific training. It's theorised that increasing the body’s carbohydrate stores prior to intense exercise is the most effective way to stave off the immune systems crash that occurs post event. The bodies utilisation of glucose during intense exercise is distributed between the brain and musculature system with little thought for the body’s immune system. With the brain being only able to metabolise glucose for energy its unable to tap into lipid and protein stores to provide for it's vast energy expenditure, similarly the working

Obstacle Race Magazine 33

FEATURE : YOUR IMMUNE SYSTEM & GLUCOSE

muscles will prioritise the use of glucose over the hours while it recovers. process of breaking down lipids, proteins and other Any pathogen encountered during this period, or sugars to provide fuel. ones that may have been present before is going to Inclusion in bouts of intense exercise causes our come up against reduced resistance from the immune bodies to secrete stress hormones, inflammatory system and will be able to replicate at an increased rate cytokines and reactive oxygen that suppress over whelming the body before it's able to organise an out immune system, reducing the production of immune response.

Leukocyte cells such as B and T killer, macrophages Nutrition throughout the sport is also a vital tool and neutrophils weakening out bodies defense. More in preventing these bouts of illness. Correctly fueling than just a reduction in production the body also alters the brain and the muscles during exercise will provide the major histocompatibility the immune system complex (MHC) II expressed with enough fuel to CORRECTLY FUELING THE on macrophages. The MHC is a maintain its background BRAIN AND THE MUSCLES protein arm protruding from the work, while also cellular body of the macrophage reducing levels of stress DURING EXERCISE WILL that presents antigens to T hormones released.

PROVIDE THE IMMUNE cells, changes in this can hide Foods like gels, fruit SYSTEM WITH ENOUGH FUEL dangerous pathogens from our cubes and carbohydrate own immune system allowing drinks are a brilliant them to replicate more freely. option as they provide a steady supply of glucose to With the brain and muscles burning through all the muscles and the brain reducing the bodies need to of the bodies readily accessible glucose energy this deplete its reserves. suppressed immune system is already succumbing to a A promising supplement in the field is quercetin, pathogenic window for infection lasting between 3-72 a polyphenol anti-oxidant that acts on immune cells

34 Obstacle Race Magazine

in preventing the release of histamine, the chemical mediator in allergic reactions. Supplementation of quercetin at 1000mg a day over 2-3 weeks has shown to reduce illness amongst trained athletes and reduce symptoms such as runny noses, puffy eyes and sore throats, some of the most common symptoms to consider with UTRI’s (Upper Tract Respiratory Infections) that commonly plague athletes. These URTIs are the most common form of intense exercise immunity related illness due to the effect stress hormones have on the mucosal lining of the respiratory tract, thus eliminating this allergic and pathogenic reaction poses a great benefit to endurance athletes.

In conclusion, it's widely regarded that the most effective way to reduce post intense exercise immunesuppression is to ensure the bodies glucose levels are maintained before, during and after the event.

Maintaining these levels will allow all major operating systems to function optimally and prevent a crash in leukocyte activity allowing the athlete to recover and return to training sooner. Supplementation of quercetin may also play a key roll if URTIs are common for the individual with ever increasing studies looking into other supplements more and more.

REGULARS : FLASHBACK

FLASHBACK Here’s a flash back to the day Shaun Gash and his team conquered the Born Survivor course at Lowther Castle, Cumbria.

The date was 5th April 2014, we had already followed Shaun's journey to this point after we’d heard about the good work him and his team were doing to raise money for the Lancaster Bulldogs and also for the Schools Disability schemes.

As you’ll have noticed the No Fear On Wheels as they are known is no ordinary team, Shaun is a wheel chair user.

Anyone who’s taken on the Born Survivor course knows it’s a brutal hilly challenge for any able bodied person, but to navigate the course in a wheel chair is an extreme test of team work and grit. Since that day Shaun and his dedicated team have taken on challenges up and down the country, including the OCRA UK championships.

Shaun is about to take on a new challenge which is extremely exciting. Find out more about his 20 in 20 challenge at: www.20twentychallenge.org.uk

36 Obstacle Race Magazine

REGULARS : FLASHBACK

Obstacle Race Magazine 37

FEATURE : BRITSH MILITARY FITNESS

BRITSH MILITARY

FITNESS

Written by: Nicola Callison

38 Obstacle Race Magazine

FEATURE : BRITSH MILITARY FITNESS

SO YOU’VE WORKED ON YOUR GRIP STRENGTH AND WORKED HARD TO IMPROVE YOUR RUNNING, BUT WHAT HAPPENS WHEN YOU PUT THE TWO TOGETHER IN A RACE? More often than not, people find themselves struggling with a race or not performing as well as they do when working on the two elements- running and obstacles- separately, as the two are never put together until race day. This is where training styles used by British Military Fitness come in!

British Military Fitness (BMF) is an outdoor bootcamp training session incorporating high intensity circuits using running/sprinting with a whole lot of upper body and lactic drills thrown in between. This training style mimics the feeling you get when you are 2 miles into a race and are wondering how on earth you are going to climb another wall and why you are so exhausted after so little distance. BMF instructors are from military backgrounds with some still serving- and they know how to use one hour to break you! Even with the knowledge that you are going to hurt for the whole session there will still be around 30-40 eager participants ready to be put through their paces (and you better believe these guys train in ALL elementswhat could be more fitting for OCR training?).

BMF sessions are usually an hour long and

participants will be split into fitness ability (blue, red or green) to ensure everyone in that group is training around the same level and getting the most out of their session. A typical session would include a full warm-up and a mixture of exercises such as burpees, pushups, sit-ups, planking, squat jumps and lunges all with plenty of sprinting in between each- with this in mind it’s easy to see why it will quickly improve your OCR performance.

BMF train at locations nationwide and hold sessions up to six days a week including weekends- this doesn’t leave much room for excuses to get out and get it done. The groups are always welcoming, friendly and you will be challenged every session. The cost of BMF is around £32 per month meaning if you attend even 4 sessions a week you are paying the equivalent of £2 for a high quality instructed session which is definitely value for money.

We had a chat with Edinburgh Meadows Park Leader Ryan Reid to get more of an insight into BMF training: Thanks for taking the time to chat to us today, Ryan, what is your background and how did you get into BMF instructing?

I'm ex Army and I served 4 year and a half years with Royal Scots Dragoon Guards. I served in Iraq on two tours, the first one was the invasion of Iraq in 2003 then operation telic 7. I have always been

interested in fitness. A friend's wife pointed me in the direction of BMF as she was a member and I've been instructing with them ever since.

What would be your top tips for anyone new to BMF hoping to get the most out of their sessions?

Don't be scared to come along and give it a try.

We’re a friendly bunch and always try and give classes suitable to your fitness level whilst still giving you that push everyone needs.

What is the best thing about being a BMF instructor?

The best thing about being an Instructor is the members you meet. We have people from different backgrounds, different nationalities and different levels of fitness and when you can help people achieve a goal in life whether it be 5k, 10k or a half marathon it makes being an instructor a great job.

What is your most punishing routine you do with class participants?

One of the most punishing routines would be a battle P.T. session using military manoeuvres to move the class around the park, sometimes using day sacks filled with weight. The weight would only be used for our high group as we would push you to go for the hour at a tougher pace.

Obstacle Race Magazine 39

FEATURE : BRITSH MILITARY FITNESS

WE ALSO RECEIVED SOME FEEDBACK FROM MEMBERS ON WHAT THEY THINK OF BMF TRAINING; “you don’t have to think about planning a workout and you know it’s going to be a high quality one” “being driven way beyond what I’d achieve on my own by the whole group, not just the instructor” “it’s low impact due to the surfaces we train on and as we focus on the core it helps with strengthening the muscle groups which results in less injuries. In short, BMF is for the long-term” “no two classes are ever the same. There is always a certain amount of challenge to each session which makes it very enjoyable” “the biggest draw for me is that it’s outdoors in all kinds of weather, and that you’re working out with lots of other people which I feel motivates me to do better” More info on memberships and class locations can be found at www.britmilfit.com – if you like the sound of this training and want to try it out you can sign up for a free trial online and experience it for yourself.

40 Obstacle Race Magazine

FEATURE : SLEEP HACKS

SLEEP HACKS Trying to sleep the night before a race is nearly as hard as the task of the race itself. You have excitement, nervous tension and a healthy dose of adrenaline all mixed up into a melting pot full to the brim of a potion that is labelled INSOMNIA. The ORM team have put our heads together to gather the best hacks to get you a recharging sleep.

THE NIGHT BEFORE, THE NIGHT BEFORE : The most important sleep and the one you have most control over is the night before the night before. This is the one that can truly impact on your energy levels for the big day. If you nail this night’s sleep then you should have enough in reserve to give you a nice buffer entering in to the real test which is the night before.

Keep this in mind on the week running up to your next race.

BABY BEAR'S BED: Just the right temperature, that’s the secret to combatting one factor that can have you tossing and turning with your covers like you’re fighting a python in the Nile. Set your thermostat to between 18 – 22 degrees centigrade. This will prevent your body from working hard to regulate your internal thermometer,

42 Obstacle Race Magazine

thus flicking the sleepiness switch.

PROTEIN BUILDING BLOCKS: Rather than wolfing down the carbohydrates and sugary treats safe in the knowledge you’ll burn them off the day after, try to go for higher protein snacks after your final meal of the day. This combined with melatonin forming foods will help keep you a sleep once you manage to drift off. Foods like half a banana with almond butter on a slice of sprouted grain bread, hummus with carrots, cucumber or celery, apple chips and sunflower butter, a small handful of cashews or 1/4 cup dried fruit with some seed-based crackers. These will all promote better sleep.

TOTAL ELECTRONIC BLACKOUT: Keep your electronic devises out of your bed space.

It’s a really good healthy habit to start keeping your electronic devices especially smart phones and tablets out of bed. The bright lighting from the screens and the colours they produce make it really difficult for your brain to wind down. If you use them to often in bed your brain just thinks it's an extension of your working day. Keep program watching too the living room and keep your bedroom a sacred place.

NO GO GO JUICE: Keep caffeine and other stimulants to before midday.

Not at all the day before is a good habit to get into to as they will only steal much needed hydration from your body making it hard work to try and filter them out.

PATTERNS: Try and get into a regular sleeping pattern. We know this is almost impossible with modern day life and working shift patterns, but your body likes routine when it comes to rest and repair. It’ll find it easier to switch off if you hit the hay at the same time on a regular basis.

Eight hours is the golden number you should try to aim for when getting your head down.

SUPPLEMENT YOUR SLEEP: Now we aren’t talking about sneaky midday naps in the cubicles at work here, we’re thinking more about your diet. Magnesium and zinc are two major players in the nutritional line up that will give you a real fighting chance of a better night’s sleep. Making sure these two minerals are in your diet can really make a massive difference.

Whether it be naturally through your foods like kidney beans and flax seeds for zinc or fish(mackerel) and dark leafy greens (spinach) for your magnesium.

LET THERE BE LIGHT: If you’re someone lucky enough to get up for work after the sun starts to rise, then make sure you make the most of it. As soon as you get out of bed throw open your curtains and let there be light. We know it can feel a little like you’ve been on a night out with Dracula when you do this, but it’s worth the moment of eye squinting pain. Your internal body clock is always on the look out for key indicators to tell it when you should be awake and when you should be asleep, and practicing this simple habit of throwing open the curtains helps to reset this process.

FEATURE : SLEEP HACKS

Obstacle Race Magazine 43

PROFILES : TO INSPIRE

OCR FOR THE NEXT GENERATION A number of Scottish race directors have been making massive efforts to help engage and encourage the next generation by working closely with schools and local authorities, and their plans grow even bigger in 2017.

44 Obstacle Race Magazine

PROFILE : TO INSPIRE

FIRST IS MACTUFF. MACTUFF LAUNCHED THEIR SCHOOL PROJECTS IN 2016. ENGAGING WITH OVER 2000 PRIMARY SCHOOL PUPILS, BY TAKING THEIR EXPERTISE AND PORTABLE OBSTACLES INTO SCHOOLS. In 2017 they are aiming to increase this to reach over 8000. In addition, 2017 will see them host 3 bespoke events in Alloa, Inverness and South Ayrshire, suitable for the full family, as well as working with prisons and special needs schools. Race Director Marnie McLuckie explains why they do it . . .

MACTUFF COMMUNITY & SCHOOLS PROJECT We have been approached by a number local authorities to bring our MacTuff obstacle course into

TARTAN WARRIOR Another ambassador of encouraging OCR in the next generation is Tartan Warrior Race Director Joda Quigley.

Joda works alongside the Mariner Support Service to support secondary aged children, and young people with support needs from across the Falkirk Council area. Needs can be social, emotional and / or behavioural, and her work has seen her deliver sessions both on site and at the Tartan Warrior Obstacle Gym in Kincardine. Next, they are looking to work with the parents.

local schools to allow them to experience a taster in OCR. Some say we are nuts giving up our free time to do what we do but it’s our passion and something we believe can make a difference. If you ever wanted to know why we do it and the impact it has then read some feedback: “I was at an assembly at the school today and asked the children if they enjoyed the day, every single hand went up! They loved it and the teachers were all talking about it as well” Some of the children have written about the experience and received star writers of the week for their detailed accounts.

It's about allowing the kids to grow and experience new things without wrapping them in cotton wool.

It’s also about being inclusive as the entire school participates, from Nursery right through to Primary 7 and including additional support needs.

The set up for the session is firstly a lively, encouraging warm up then a walk-around of the course

with a demonstration of how to attempt obstacles safely, showing how to work in a team and help others who they see might be struggling or less confident.

A brief health and safety talk is given, then the pupils are set off to carry out as many laps as they can in the allotted time.

So what to expect in terms of obstacles? Every school playing field is different so a clearly marked out course making the best use of natural terrain with the addition of man-made obstacles such as monkey bars, crawl tunnels, cargo crawl net, overhang wall, flat wall, A-Frame and spider web are included, to name a few.

Not only are MacTuff taking this into schools and adding a bit of fun and physical activity but we also believe it links into the Curriculum for Excellence and Girfec models of being successful learnings, confident individuals, responsible citizens and effective contributors within Education and Learning.

If you would like to experience one of our MacTuff Kids Family Challenge Races then please visit our web site (www.mactuffkids.co.uk) for further information or to book.

In addition to this work Joda has also spent time in local schools setting them up indoor OCR sessions, including fund raising activities, general coaching and hosting a head to head OCR course for children at the Queens Baton Relay – with hundreds of children taking the challenge and smashing the course.

From everyone involved, feedback has been extremely positive, with OCR proving to be a brilliant way to engage children as well giving them a way to channel their energy in a positive way.

For more information about Tartan Warrior, check out www.TartanWarrior.co.uk

Obstacle Race Magazine 45

S N O I T P I R C S B NEW 2017 SU

NEW PACKAGES

Obstacle-Race-magazine-2016-Issue18-Split.indd 1

Obstacle-Race-magazine-2016-Issue18-Split.indd 1

23/11/2016 15:12

23/11/2016 15:12

+++++++++++++++++++++++++++++++ +++++++++++++++++++++++++++++++ +++++++++++++++++++++++++++++++

SUBSCRIBE TODAY

FROM ONLY

ÂŁ27.99

+++++++++++++++++++++++++++++++ Subscribe for all the news and reviews from the OCR industry. Each issue we'll bring you the latest information to satisfy even the biggest OCR addict.

+++++++++++++++++++++++++++++++

SO WHAT'S NEW? NEW payment plan options to help spread the cost over the year

+ NEW added couples packages + NEW combinations + NEW Payment methods accepted

For more information visit:

OBSTACLERACEMAGAZINE.COM the OR app is now also avaliable on the App Store

* No cash alternatives. Newco Media Ltd and Obstacle Race Magazine will not be held responsible for any losses incurred due to any subscription offer events being cancelled. 300 Platinum subscriptions are available on a first come, first served basis. Wrag, beanie, vest and gym bag designs may differ from those displayed. By purchasing a subscription, you agree to your name and email address being shared with the companies who are included in these packages. Your details will not be shared with any third parties. Subscription package prices are subject to change. *excludes elite waves.

REGULARS : HEALTH HACKS

HEAL H HACKS DIET TEA

by NATUR BOUTIQUE In a six week study researchers looked at the effect, in 54 football players, of consuming green tea or hibiscus tea extracts, compared to those taking a placebo. They found that those footballers taking either the green tea or hibiscus extracts had less markers of oxidative stress in their bodies, than those taking a placebo. Oxidative stress is caused by oxygen free radicals, cellular waste products

that increase during exercise, and have been linked to muscle fatigue. Thus a reduction in oxidative stress could lead to muscles being able to perform for longer before getting tired. Natur Boutique’s Organic Diet Tea contains both green and hibiscus teas and combines them with java and pineapple teas to make a deliciously refreshing drink.

RRP: £2.99 (20 TEABAGS) AVAILABLE FROM: NATURBOUTIQUE.CO.UK

SUPER GREENS POWDER

by LEAN GREENS Lean Greens contain a wide range of nutrients that'll keep your cravings under control for the rest of the day. No more mid-morning munchies, or that afternoon slump. Each morning mix some cold water with a scoop of Lean Greens which contains a wide range of nutrients that'll keep your cravings under control for the rest of the day. On a normal day, it's suggested that you really only need to take Lean Greens once a day. Just one heaped scoop mixed with ice cold water or your favourite juice or smoothie.

However, there's no reason why you can take a second

portion later in the day to help stop you from flagging if you tend to suffer from that mid-afternoon slump.

Why take it ? You’ll get less cravings, less of that bloating feeling, improved bowel movements and a boost of natural energy. Lean Greens also do a money back guarantee so there's nothing to lose. Ingredients are: Wheatgrass, Barley Grass, Spirulina, Chlorella, Alfalfa, Spinach, Broccoli, Carrot, Blackcurrant, Blueberry, Digestive Enzyme Blend, Green Tea Extract, Siberian Ginseng, Stevia Leaf.

RRP: £45.00 (500GRAM) AVAILABLE FROM: LEANGREENS.CO.UK

48 Obstacle Race Magazine

REGULARS : HEALTH HACKS

MATCHA TEA

BY PURE CHIMP Matcha is one of the world’s most revered teas and forms an integral part of Japanese tea ceremonies, where it is said to help create a perfect environment for relaxed communication between host and guests. A new research paper has now uncovered the tea could be just as helpful on the running track, thanks to a unusual natural chemical, which can give you a ‘buzz without the fuzz’. Matcha doesn’t look like the tea we’re used to seeing in Britain, but instead is a green powder made from very finely grinding tea leaves picked from plants which, for three weeks before harvest, have been grown under shade. Growing the tea under cover results in the leaves containing increased amounts, compared to normal teas, of both caffeine and another natural chemical called theanine, which the new paper shows results in matcha’s specific benefits. Researchers looked at a total of 49 different human studies on caffeine and theanine.

As expected they found caffeine ‘to mainly improve performance on demanding long-duration cognitive tasks and self-reported alertness, arousal, and vigour’. Theanine conversely was seen to improve ‘selfreported relaxation, tension, and calmness’.

These findings back up anecdotal evidence that drinking matcha can give you a pick me up, similar to that from coffee, but without giving you the associated anxiety or ‘fuzziness’. Whilst this quirk of matcha makes it ideal for tea ceremonies it has more practical benefits for training; effectively meaning matcha can provide a caffeine pick me up, which many of us rely on to get energy levels up before early morning or post work runs, without experiencing some of the side-effects of coffee.

RRP: £4.95 (20 TEABAGS) AVAILABLE FROM: PURECHIMP.COM

VEGAN PROTEIN BARS

by BODYME ‘Vegan Diet’ was the most searched for diet of 2016. Thus, with numerous leading sportsmen and women embracing veganism, from boxer David Haye to tennis players Venus Williams and Novak Djokovic, and research showing eating plant based protein has a similar effect on exercise performance as animal based, it’s with great excitement that BodyMe announce the launch of their new vegan protein bar range.

With significantly more high quality protein (16g per bar) than any other products registered with The Vegan Society, BodyMe’s bars use a mixture of pea protein, sprouted brown rice protein and hemp seed protein to ensure they contain all nine essential amino acids. This effective protein blend is combined with raw fruit, nuts, oils and superfoods – ranging from cacao nibs to chia seeds. The result is a raw-processed bar, produced by cold pressing the ingredients, which is gluten and soy free and, perhaps most importantly, tastes great, with three delicious flavours available – chia vanilla, cacao orange and cacao mint.

RRP: £29.88 (12 BARS) AVAILABLE FROM: WWW.BODYME.CO.UK

Obstacle Race Magazine 49

50 Obstacle Race Magazine

Obstacle Race Magazine 51

ADVENTURE

MATTERHORN

ULTRAKS REVIEWED BY PAUL JEFFERY

52 Obstacle Race Magazine

ADVENTURE

I DIDN’T WANT TO DO THE SKYRUNNING WORLD SERIES 46K MATTERHORN ULTRAKS. I came in to this race off the back of my first ever DNF. The disappointment had got into my head, and I was terrifically disappointed in myself for not completing Transvulcania.

However, everything was booked and I didn’t want to let down the good friends I was travelling over to Zermatt with to take on the race, so I packed my bag and headed down to Heathrow airport to meet the lads, Duncan and Peter.

The race itself starts and finishes in the church square in the centre of Zermatt in Switzerland. This was my first time in Switzerland, and the beauty of Zermatt and her surrounding mountains had me head over heels in love with the place. I knew in an instant that this would not be the only time I would venture in to this little town.

There was a real buzz of excitement in town. With the setting up, the staging, and start finish lines. I found it strange that there was not a single car in sight. Cars are not allowed in Zermatt so you could just walk down any road without the fear of getting run over, apart from the Swiss version of a battery powered Tuk Tuk, which is basically a posh golf cart.

The Matterhorn Ultraks consists of 4 events, The VZS (Vertical Kilometre) on the Friday afternoon and the 46k, 30k and 16k all starting on the Saturday morning. I was in for the 46k event which a positive altitude gain of 3600m, which may not sound like a lot, but trust me, that amount of ascent over a distance just in excess of a marathon is brutally tough on the legs.

The other two events are equally as tough with the 30k having a positive and negative altitude gain of 1950m and the 16k

1100m -/+ The route of the 46k basically circumnavigates Zermatt taking in some of the highest points running in the shadow of the Matterhorn, with the highest point being the checkpoint at Gornergrat at 3130m.

Gornergrat is the second checkpoint at 14k into the race. This is also the section with the biggest single gain of elevation with a positive ascent of 1800m, with the last few kilometres up to the top proving excruciatingly tough and my legs were on fire. I couldn’t wait to get to the checkpoint and treat myself to a couple of the sweets I had been carrying in my race pack.

I was really looking forward to the next section of race running down to Rifflealp where I would be losing 920m of that brutal elevation and I couldn’t wait to stretch my legs and run as fast as possible. I love the downhill elements of these races, it’s where I normally make up most of my time and overtake the most people. Having done a bit of reconnaissance the day before on this section I also knew it was where I was in for some of the best views of the race.

Riffelalp was the first checkpoint that had a strict cut off, this was 19.5k into the race, and once through here you had another descent of approximately 400m down to the checkpoint at Furi 24k in to the race.

From Furi it was nothing but inclines up to the 5th checkpoint and second timed cut off at Schwarzsee at 2583m and 27.5k in. I found this section challenging, being in the woods that clung on to the side of the mountain, and it didn’t help with some of the European runners going past me

Obstacle Race Magazine 53

ADVENTURE

More content needed or new advert?

and laughing telling me I was crazy for not using running poles. I knew I would see them again on the downhill section but made note that I need to try and use some running poles at some point to see if it improved my uphill running.

From Schwarzsee there was a further 400m of cumulative descent and cumulative ascent of 780m to the 6th and final checkpoint before the finish.

I must admit that at this checkpoint approximately 39k in, I had absolutely nothing else left in my legs and I was not looking forward to nearly 1000m of descent down to the finish.

There were some brutally steep switchbacks as you head down to the outskirts of Zermatt, and with my quads and feet on fire from trying not to go too fast as I headed down, I really didn’t fancy falling down some of the steep sections, as I doubted at this point that I would have been able to get back up. With only one or two kilometres to go I was on the outskirts of Zermatt and within another kilometre on to the paths within the town and running past the many chalets, where you first start to hear the ringing of cowbells.

A few minutes later I began to run past the

54 Obstacle Race Magazine

cheering crowds, and could feel the emotion start to stir as the realisation that I had almost reached the finish line of the toughest race I had attempted truly sank in.

At this point I was running through the side streets, the anticipation of seeing the finish line was overwhelming and it seemed to take forever to come into view. As I turned a corner there it was, a blue arch that I had not seen for 50k of brutal hill running. The centre was packed and even with the crowd’s deafening cheers I only heard the race announcer saying my name as I crossed the line and had that medal placed around my neck.

I had not been over the finish line more that two seconds and I had a beer thrust in to my hand by my mate Peter who had just finished the 30k event and had been waiting for Duncan and I at the finish.

It was one of the best beers I have ever tasted, and I enjoyed every mouthful as we waited for Duncan to cross the finish as I stood there letting what I had just achieved settle in.

I finally felt I had exorcised some of the Transvulcania demons.

I CANNOT RECOMMEND THIS EVENT HIGHLY ENOUGH. With distances to suit many abilities, some of the best mountains I’ve ever been fortunate enough to run in and an atmosphere that rivals any event I have been to you definitely will not regret it.

There are lots of flights to Switzerland from the UK, with lots of accommodation options available in Zermatt to suit most budgets, however if you are a tight Northerner like me you will find Zermatt a very expensive place for pretty much everything.

One thing to note is to book your train tickets prior to travel as it will save you a lot of money, the train is the only way you can get to Zermatt. For a very good post race meal I can’t recommend the Stockhorn enough, this was recommended to me by a friend and I have to say it’s one of the best steaks I’ve had.

ADVENTURE

56 Obstacle Race Magazine

ADVENTURE

ROOTS

Reviewed by Louise Ballantyne | Photography by Turner Videos

AS I START TYPING, IT'S CLEAR THIS IS GOING TO BE A TOUGH ONE TO REVIEW. I WANT TO SHARE AS MUCH OF THE EXPERIENCE AS I CAN BUT I'M RELUCTANT TO GIVE TOO MUCH AWAY. IT'S ONE OF THOSE EVENTS THAT I REALLY THINK YOU SHOULD JUST DO AND FIND OUT FOR YOURSELF. With that in mind, I'll try my best to give an insight into what was, in my opinion, an awesome event. Roots aims to take participants back to their roots. To share the love of outdoors, enjoy the simplicity yet complexity of nature and wilderness, to teach the skills needed to survive in the great outdoors, depart knowledge of local history and encourage team work in what could be stressful and uncomfortable situations.

Roots Birthday event was no different. Preevent information, kit list and correspondence was clear and concise; giving little away about what would be covered on the day. Party hats and an inflated balloon were in amongst the usual kit items (clothing, knife, compass, rope etc.) so we knew that we were going to a party! Information

shared via emails and on event pages of social media also encouraged participants to talk to one another before the event, sharing information about kit, strengths and weaknesses. On arrival at the camping barn in the Peak District, after a 7-hour drive in gale force winds and heavy snow lying on the single-track lane, would this be a taste of what was to come?

Luckily, our 5am wakeup call (or get up call if like me, the 4 snorers in the room had kept you awake all night!) saw a clear and crisp morning; perfect conditions for a 12 hour + event!

After a brief introduction about Roots and the team of marshals, we were from that point on, known as seeds. We would soon become a close knit and supportive team of seeds who would get

through the day by learning and working together.

A key component of Roots is navigation and before we even stepped outside, our first lesson was to ensure we could navigate using a map and compass, understand how to take a bearing and grid references. This, until now has never been my strong point. In fact, it still isn't a strong point, however, after the hour spent that morning, I now believe I could get myself out of being lost if I had to! A clear and important lesson before 7am and a chance to put it into practice was just what I needed. What was to come over the rest of the day and the strengths of some of my team members certainly helped my confidence grow!

Before we could set off, there was one thing I knew would have to happen which could have an

Obstacle Race Magazine 57

ADVENTURE

ROOTS

impact on the team. Kit check. I'd seen before how something so simple could add so much pressure and that phrase "The kit list is a kit list for a reason" had stuck in my head since my last event. Sure enough, even the most experienced in endurance and survival events were given penalties and punishments for not following instruction. I won't say any more here but as I said... it's worthwhile remembering for future reference, "The kit list is the kit list for a reason!"

Packs correctly loaded, equipment and belongings checked and accounted for (or not in some cases!) it was time for a taste of the PT we would face over the day. For me, a very welcomed chance to warm up. Over the course of the day, I'd have liked more PT, or at least more intense, but looking around and listening to feedback from the team, I think it was just right. It wasn't meant to break us, it didn't, but for some it was close!

A decent level of fitness and training in a similar style (think rucksacks filled with weight, lots of shoulder and upper body work and the ability to get down to the ground and back up efficiently!) and equally as important, mental strength and

self-belief is enough to get through this type of physical challenge. The team element of the physical training was interesting, as we very quickly recognised the need to stay at the pace of the least fit member. Often leaving the fittest in uncomfortable, static hold positions for longer than our thighs or shoulders could handle!

Incorporating various elements of team work throughout the day provided every seed with the opportunity to lead and manage the team.

Navigation skills were key across the day, but other team activities included carries, scavenger hunts, river crossings and memory tests; all in all, an opportunity for every seed to show the marshals what they were made of! The range of terrain also encouraged team work as we made our way over peaks, into caves, along ridges, through marsh, mud and rivers. The history lessons across the day were very interesting and provided reasons behind the challenges and a story and background to the day.

By sunset, seeds had no idea of the time, no idea how far we'd gone and no idea how far we had to go. The unknown was starting to play on some of the teams minds so a quick opportunity to change

into dry clothes, some food and a team sing song up the ascent towards the final section raised moral, much to the surprise I think, of the marshals at the final check point.

The event ended with a team carry back to our starting point where the fire was burning, beers were chilling and possibly the coolest medal I've received to date was awarded.

Overall, the Roots Birthday was a diverse day of PT, team work, history and challenges. It was a learning event and one suitable for every skill and fitness level. The dynamics of this particular team of seeds were strong, mainly due to the varied fitness levels, navigation skills and practical knowledge. It meant that we could utilise the strengths of fellow seeds to support each other through.

Roots day (12 hour) events aren't meant to break you; instead they are designed to encourage learning, promote team work and make the most of the great outdoors. With that in mind, there's enough challenge in there to ensure that comfort zones are left behind.

TO FIND OUT MORE ABOUT ROOTS ADVENTURES, VISIT: WWW.FACEBOOK.COM/ROOTSADVENTURES/

58 Obstacle Race Magazine

Join the obstacle race magazine community for our all-inclusive training days. Make friends have fun and learn a whole load of new techniques.

MARCH 12TH

Ultimate Ninja UK, Colchester, Essex

APRIL 2ND

Fitness Garage, Sheffield

APRIL 30TH - MAY 1ST

Bank Holiday Roadshow Cliff Lakes, Tamworth, Warwickshire Camping also available with full onsite facilities

JUNE TBC

Wild Forest Gym, Brentwood, Essex

AUGUST 27TH

The Obstacle Gym, Lutterworth, Leicestershire

SEPTEMBER 24TH

Fit 4 OCR, Radwell, Bedfordshire

TICKETS FOR A 3 HOUR SESSION ARE JUST

£20

FOR MORE INFORMATION GO TO THE OBSTACLE RACE MAGAZINE

FACEBOOK PAGE AND CHECK OUT THE EVENTS LISTED

ADVENTURE

TRAINING FOR A CHALLENGE MAN VS MOUNTAIN

IN THIS ISSUES INSTALLMENT OF TRAINING FOR A CHALLENGE, WE LOOK AT PREPARING FOR RAT RACE ADVENTURE SPORTS MAN VS MOUNTAIN. Taking place on the 2nd SEPTEMBER, now is the perfect time to sign up and hit the trails for this brutal mountain of a challenge.

Set on Mount Snowdon and rewarding you with the views from the summit that will take your breath away. The course starts in the stunning grounds of Caernarfon Castle and makes its way up to the summit of Snowdon. As if racing to the summit of Snowdon wasn’t hard enough you’ll have to face obstacles, an icy dip and a vertical kilometre that’s enough to make grown men cry. Covering 22 miles and 5055ft of assent it’s not one to take on lightly.

TIPS FROM A WINNER We’ve gathered together tips from David Hellard Man vs Mountain and Man vs Lakes winner 2016. If he can’t steer you in the right direction, then no one can.

PART 1 is on the road and a gentle climb – lovely.

PART 2 is the climb - up a valley, a near single track path, then Snowdon begins. Run as much as you can, but don't worry about walking the top, there comes a point where power walking is just as

60 Obstacle Race Magazine

fast - dig in it's only ten minutes before the burn eases up.

PART 3 the downhill - it's not technical, but the two third is fairly tricky to spanks, so watch your feet and as soon as you duck under the bridge the path widens and you can fly. Take off the breaks and trust your trainers, you'll need to shout at walkers before you reach them to clear a path, but don't worry, they'll think you're a hero, mainly because you are. When you get to the refuelling table, smash your caffeine, so it has time to kick in before.

PART 4 the vertical kilometre - good luck with that one. Steps thankfully, winding to the half way then you're straight up.

Hands on legs and get stomping. You'll be trashed by then, we all are, but only 10 minutes of pain, then the fun begins.

PART 5 the obstacles - nothing too hard, the quarry jump is brilliant, the colder it is the more it numbs your legs - thank you God, nearly there now. So enjoy the last few walls and get ready for a lovely cup of soup before the infamous after party.

TRAINING TIPS FROM DAVID: It's a marathon, not in distance but in effort, so follow a marathon training plan and fuel accordingly. Finish time will be marathon time, +40mins to an hour extra.

When doing hill training remember to train for the down hills as much as the ups. It's the downs that will shred your quads more than the ups will kill your calfs so practice some steep inclines. I always know if I can get to the top in the lead the race is over. There's no better feeling that flying flat out for 5 miles of downhill.

It's not an ultra - take a windproof to keep you warm, some shot bloks etc. and the required kit list, but the fuel stations are well stocked and you can top up with water if needed. I take an empty bladder in my backpack and run with a small bottle to save weight Stay the night - it's one of few races where the event staff come and join you afterwards, the atmosphere in the pub gets pretty raucous as a fast finish ensures plenty of time at the bar. Winner!

MAN VS MOUNTAIN TRAINING PLAN The best way to train for a race is to replicate the course you’ll be running as closely as possible. Now we know that no one has Snowdon in their back garden but you can always find a hill and get the reps in. If you live somewhere flat and find it a struggle to get the hills in then treadmills are the way to go, get that incline turned right up and it’s time to suffer and be part mountain goat. This plan will get you from a base level of running up to a marathon distance in 16 weeks.

ADVENTURE

SEE NEXT PAGE FOR FULL TRAINING PLAN!

Obstacle Race Magazine 61

ADVENTURE

Week 1

Easy run 20 mins at effort 1

Week 2

Easy run 40 mins at effort 1

Week 3

Easy run 20 mins at effort 2

Week 4

Easy run 45 mins at effort 2

Week 5

Easy run 45 mins at effort 2

Week 6

Easy run 40 mins at effort 1

Hill intervals 30 mins - with 6 x 1 min hills at effort 3, jog back down to recover.

Hill intervals 40 mins - with 8 x 1 min hills at effort 3, jog back down to recover.

Hill intervals 50 mins 2 min rep at effort 2 2 min rep at effort 3 2 min rep at effort 4 1 min recovery, then repeat x3 sets Recover on the downhills (or remove incline if on treadmill for 30 seconds between each rep) Hill intervals 40 mins at effort 2 (add some hill reps to this session if you do not feel too tired, but leave out if recovery is needed) Hill intervals 60 mins 2 min rep at effort 2 2 min rep at effort 3 2 min rep at effort 4 1 min recovery, then repeat x4 sets Recover on the downhills (or remove incline if on treadmill for 30 seconds between each rep) Hill intervals 40 mins - with 10 x 1 min hills at effort 4, jog back down to recover Hill intervals 60 mins 2 min rep at effort 2 2 min rep at effort 3 2 min rep at effort 4 1 min recovery, then repeat x5 sets Recover on the downhills (or remove incline if on treadmill for 30 seconds between each rep) Steady run 40 mins at effort 2 (add some hill reps to this session if you do not feel too tired, but leave out if recovery is need)

Steady run 30 mins at effort 2

Long run* 5-6 miles effort 2

Intervals 25 mins including 6 x 30 second bursts at effort 4

Long run* 6-7 miles effort 2

Intervals 30 mins including 8 x 30 second bursts at effort 4

Long run* 7-8 miles effort 2

Cross training 45 mins

Long run* 8-9 miles effort 2

Threshold run 25 mins at effort 3

Long run* 10-11 miles effort 2

Intervals 40 mins including 5 x 3 mins at effort 3 with 3 min recoveries at effort 1

Long run* 11-12 miles effort 2

Intervals 50 mins including 4 x 5 mins at effort 3 with 5 min recoveries at effort 1. Followed by 10 mins at effort 3

Long run* 12-13 miles effort 2

Cross training 45 mins

Long run* 13-14 miles effort 2

Week 7

Steady run 40 mins at effort 2

Week 8

Easy run 45 mins at effort 1

Week 9

Steady run 1 hr at effort 2

Hill intervals 50 mins - with 12 x 1 min hills at effort 4, jog back down to recover

Threshold run 25 mins at effort 3

Long run* 15-16 miles effort 2

Week 10

Easy run 20 mins at effort 2

Hill intervals 60 mins + 2 min rep at effort 2 2 min rep at effort 3 2 min rep at effort 4 1 min recovery, then repeat x6 sets Recover on the downhills (or remove incline if on treadmill for 30 seconds between each rep)

Intervals 40 mins including 7 x 2 mins at effort 4, with 3 min recoveries at effort 1.

Long run* 15-16 miles effort 2

Week 11

Easy run 20 mins at effort 2

Hill intervals 60 mins - with 14 x 1 min hills at effort 4, jog back down to recover

Threshold run 30 mins at effort 3

Long run* 17-18 miles effort 2

Week 12

Easy run 20 mins at effort 2

Steady run 40 mins at effort 2 (add some hill reps to this session if you do not feel too tired, but leave out if recovery is need)

Cross training 45 mins

Long run* 19-20 miles effort 2

Week 13

Easy run 45 mins at effort 2

Hill intervals 60 mins + with 16 x 1 min hills at effort 4, jog back down to recover

Intervals 40 mins including 5 x 3 mins at effort 3/4 with 3 min recoveries at effort 1.

Long run* 20-22 miles effort 2

Week 14

Easy run 45 mins at effort 2

Hill intervals 60 mins + 2 min rep at effort 2 2 min rep at effort 3 2 min rep at effort 4 1 min recovery, then repeat x7 sets Recover on the downhills (or remove incline if on treadmill for 30 seconds between each rep)

Intervals 25 mins including 5 x 2 mins at effort 4 with 2 min recoveries at effort 1.

Long run* 10-11 miles effort 2

Week 15

Easy run 45 mins at effort 2

Hill intervals 640 mins + with 8 x 1 min hills at effort 3, jog back down to recover

Intervals 20 mins including 4 x 1 mins at effort 4 with 1 min recoveries at effort 1.

Long run* 5 miles effort 2

Week 16

Steady run 40 mins at effort 2

Easy run 20 mins at effort 1

Rest or cross training

RACE DAY

If this has tickled your fancy, then more information can be found at: WWW.RATRACE.COM

62 Obstacle Race Magazine

ADVENTURE

E H T R KIT FOLENGE L A H C MOUNTAIN MAN VS

INOV-8 STORM SHELL (TAPED SEAMS + WATERPROOF) www.inov-8.com

INOV-8 ROCLITE 325 GTX

£150

www.inov-8.com

£135

LIGHT WEIGHT PACK www.inov-8.com

HYDRATION 1000ML CAPACITY

WRAG OR HAT ORM WRAG

MOBILE PHONE FULLY CHARGED

FOOD • •

MINIMUM OF 400 CALS GELS + BARS ARE PERFECT

FULL LEG COVER (FOR IN YOUR PACK) • A PAIR OF RACE LEGGINGS • A PAIR OF LIGHT WEIGHT WATER PROOF TROUSERS

£70

INOV-8 ROCLITE 325 GTX www.inov-8.com

£135

FIRST AID • WHISTLE • SILVER BLANKET • TRIANGLE BANDAGE • ADHESIVE DRESSING • GAUZE • £10 NOTE

Obstacle Race Magazine 63

REGULARS : MUDTREST

MUDTREST Want to get your picture on our Mudtrest wall?

Email your photo, name and a short description to letters@obstacleracemagazine.com

64 Obstacle Race Magazine

Obstacle Race Magazine 65

REGULARS : MUDTREST

MUDTREST SUBSCRIBERS

Want to get your picture on our Mudtrest wall?

Email your photo, name and a short description to letters@obstacleracemagazine.com

66 Obstacle Race Magazine

Obstacle Race Magazine 67

FEATURE : FUEL YOURSELF

FUEL YOURSELF WRITTEN BY: MICHAEL COHEN OF WILD FOREST GYM

68 Obstacle Race Magazine

FEATURE : FUEL YOURSELF

Obstacle Race Magazine 69

FEATURE : FUEL YOURSELF

YOU ARE WHAT YOU EAT, AS GILLIAN MCKEITH WOULD SAY! AND SHE IS 100% RIGHT. Every item of food that you eat has a nutritional and fuel value depending on how it is grown/ produced; what it is treated with; how it is processed and ultimately how your body digests it.

So, lets get down to the nitty gritty of how much nutritional value you get from your food, and whether it is giving you the best quality fuel for your OCR racing.

70 Obstacle Race Magazine

FEATURE : FUEL YOURSELF

+++++++++++++++++++++++++++++++ DOES YOUR TOMATO LOOK LIKE A TOMATO? This brings us to the first subject of processed food. Depending on how processed a food type is, will determine:

1.

2.

3.

Its nutritional value.

4.

The quality of fuel it provides you.

How easily your body can break it down.

How it can distribute the essential nutrients.

If you take the example of a tomato and compare a raw one in comparison to the tomato in a curry sauce, you will immediately notice that in the latter case the tomato is less distinguishable to the way it was raw, due to the way it was processed. Therefore, a higher percentage of the nutritional value has been cooked out. Whereas, a lightly steamed courgette that is al dente will have proportionally more nutrients as the cooking time & heat is less.

However, if eaten raw, the tomato will require chewing, this process is known as mastication.

Mastication is a very important aspect to food digestion. So, going back to the curry sauce, it is likely that it can be virtually swallowed rather than requiring much chewing, whereas the raw tomato will need to be chewed until it is broken down and ready to be swallowed. Mastication releases the natural enzymes inside of the tomato, which set off the 1st stage of digestion, rather than waiting for it to commence in the stomach. In the case of the swallowed curry sauce it is more reliant on the enzymes in your stomach to digest it. This ultimately requires more work and more of your body’s energy to digest it.

To summarise, the least processed and the more chewing you need to do, the more nutritional value it has, and the least work your digest system has to do to break it down. So, what we are talking about is fuel economy and nutritional gains.

ORANGE WATER Have you considered how orange the water in your saucepan is when you boil carrots? Simply explained boiling food, is boiling nutrients and enzymes out of them, which is why the water changes colour.

The optimum way to eat a carrot is in this order:

1. Raw 2. Steamed – Lightly cooked al dente.

3. Stir fried – Lightly cooked al dente.

4. Roasted – Lightly cooked al dente.

5. Boiled – Last resort cooking.

Not only will you gain nutritional value from the raw to minimal cooking processes, but also the food will taste better in regard to the texture and flavour.

CANNED VS. FRESH VS. PRE-PACKS VS. PROCESSED The moment you cut into an item of food it starts a process of oxidation. Oxidation reactions happen when chemicals in the food are exposed to oxygen in the air. From hereon it starts to lose nutritional value.

So, a salad or vegetable cut at the table or just before cooking/serving is the optimum time to reduce the oxidisation process. The best example is when you cut an apple, it literally changes colour in front of your eyes.

Likewise, if you buy pre-packs of cut vegetables such as carrots from the supermarket they look shrivelled and paler in colour, which are signs of dehydration and oxidization. Similarly, tinned vegetables and fruits tend to be soft and have little form. The same thing applies to buying a processed meal such as lasagne or shepherds pie. More importantly most of these products require preservatives, colours and flavourings to give a more artificial vibrant colour, taste and a longer shelf life.

DO YOU NEED TO BECOME A CHEF? No, you don’t, and neither do you need to be a nutritionist. But you do need to educate yourself about food and begin or develop your cooking as well as knowledge about ingredients, nutrients and how to put a balanced meal together.

You may be saying, “Well these will all take time and effort”, and you would be right. But the bigger picture is your nutrition is just as important as your physical training. Without this basic understanding, you will not have the fuel to optimise your training, racing and recovery.

How are things looking for you so far? As I hope you are already appreciating you do not need to be an expert, but a researcher, an experimenter and an explorer, and the rest is simple logic and common sense. Ready to move on?

ORGANIC & WILD VS. NON-ORGANIC There is nothing better than going into a village shop in Spain, Greece or France and seeing a crate of tomatoes. Every one is a different colour, shape, texture and flavour. A very different experience compared to shopping in your local Sainsbury or Tesco supermarket here in the UK, where every tomato is the same colour, shape, weight and flavour. So much so that they can be symmetrically displayed on the shelf. And why? They say it is because of you, the customer, for wanting this precision food engineering to create the perfect vegetable. Well I don’t remember being asked, were you?

Precision engineered food that is non-organic can include a myriad of synthetic substances such as: antibiotics; growth stimulants; synthetic additives, sweeteners, preservatives, pcps, insecticides and of course can be modified or genetically modified. To discuss each of these in full details requires an article in its own right.

But briefly I will state that for you to have that perfect tomato with its textbook colour, size, flavour and shape, then it would be needed to be farmed/grown using synthetic insecticides and growth stimulants.

Likewise, to make sure each chicken fits onto the conveyor belt, with its precision instruments, each bird needs to be farmed to be a precise colour, size and flavour. Similarly, non-organic chickens are routinely given antibiotics as a preventative against infections and virus outbreaks, as well as growth stimulants, GM animal feed that has been sprayed with insecticides.

Farmed fish are farmed close to the shoreline, so they tend to be contaminated with ground surface run offs, sewage drains and PCPs. Likewise, they are often fed with food, which may have insecticides, growth stimulants and GM ingredients.

SUPPLEMENTING In short, we should avoid supplementing with vitamins and supplements where not necessary.

So before trying to build your body with protein powders etc, instead maybe do a little research and experimentation on how you can possibly get many of your nutrients naturally from your foods.

However, if a doctor or nutritionist has prescribed medication/supplementation, always speak to them before reducing or stopping.

HAVE YOU GOT A SWEET TOOTH? This morning I was undertaking a nutritional analysis of one of my regulars down at the Forest gym.

We started to go through her diet and it was looking healthy.

However, she has been conscious of not being able to lose a few excess kilo’s she was carrying. Further through the analysis we got onto the subject of sugars. “I only eat good sugars such as fruits, no more sweets”, she said. So, we started to look at what that incorporated, and bingo all was revealed.

She loves her watermelon, apples and dates. In fact, her daily consumption was 2 massive wedges of watermelon or more, at least 3 apples and handfuls of dates. When we started to look at the nutritional chart to determine the sugar levels in these healthy foods, the alarm bells started to ring. Although they contain a higher percentage of fructose rather than glucose and sucrose it was still a lot. It was teaspoon after teaspoon and that was just from her fruit, let alone other foods she was eating.

So, what I am saying is fruit is good, organic fruit is even better, but it must be in moderation, especially with dried fruit that appear small in comparison to before being dehydrated. Just to give you an idea one Braeburn apple contains approx 15.5g of sugars broken down to 8791mg Fructose, 3085mg Sucrose and 3621 mg Glucose *. 1 date contains 16g of sugars broken down to 7669mg Fructose, 127mg Sucrose and 8084 mg Glucose.

When weighed, and measured one apple/date is the equivalent of just under 4 teaspoons of sugar. Now you see where she was getting her sugar high’s from and why she was struggling to lose those couple of kilos.

SO WHERE DO YOU GO FROM HERE? As I previously said, let’s look at food logically. You are best to eat organic certified produce, wild or natural foods where possible. Best starting place is your local butcher, fishmonger and farmers market, as they are more likely to know the origin of their food. It doesn’t mean you can’t go out to your local restaurant and have a non-organic steak. However, try and make sure that the rest of your meals that day are organic and/or wild where possible.

Once you get your shopping home try to eat it while it is as fresh as possible, and when it comes to cooking it, make sure you try and include as much raw, steamed and least processed cooking where possible. Don’t forget healthy foods such as fruits and nutritional bars may have good ingredients, but it doesn’t mean that are not high in sugars.

Before you over challenge yourself, don’t expect change overnight. It takes a bit of time to do the researching, to get your co-habitors/family on board.

Similarly, don’t try and do it 100%. Otherwise it will take over your life. Been there done it! Not going back there again. Instead, why not give yourself a target to move up in stages from 30% to gradually reach 80% organic, wild and least processed food as possible. Then there is always room for exceptions and treats!

Obstacle Race Magazine 71

PROFILE : PREMIER LEAGUE TO OCR

PREMIER LEAGUE

TO OCR

72 Obstacle Race Magazine

PROFILE : PREMIER LEAGUE TO OCR

AFTER HAVING AN INCREDIBLY SUCCESSFUL CAREER AS A PROFESSIONAL FOOTBALLER, WHERE DO YOU GO ONCE IT’S TIME TO HANG UP YOUR BOOTS? We assume most would opt for a life of leisure and a lot of time taking it easy, but not the person we’ve been lucky enough to interview for this issue. Ruel Fox decided his extremely active life as a professional sports person was going to end once he hung up his boots. We find out where life’s journey had taken him next.

For those that don't already know your history, can you tell us a bit about Ruel Fox and how you got where you are today?

I'm an ex professional footballer who used to play for Norwich City, Newcastle United, Tottenham Hotspur and West Bromwich Albion. After retiring in 2004, I was doing a lot of part time football coaching, and then in 2009, I got approached by a gym friend called Daniel Thompson who offered me a job working at his bootcamp in Colchester. I enjoyed it so much that I decided go to college and get my qualifications and then I opened my own bootcamp in my home town of Ipswich in 2010 which I'm still running today (7 years).

Growing up in Ipswich, the football fans reading this might be surprised to read that you've always supported Man Utd and West Brom. Why these two teams?

Yeah, ha ha, my favourite players were Steve Coppell of Man United and Laurie Cunningham and Cyril Regis of West Brom. Steve and Laurie

were wingers, which is the position I played so that was the reason. I always looked up to Cyril Regis and he’s always been a hero of mine. I saw him quite a lot when I was at West Brom and he’s a real legend there.

Looking back at your football career, what was your most standout achievement in your eyes?

I'm very modest and the fact that I was able to fulfil my boyhood dreams of playing professional football was my biggest achievement. So few people get to live their dream.

When you retired from football, did you have a plan and did you ever imagine you’d be doing what you are now?

Not really. I had a few businesses and was also coaching so I never imagined that I would be running my own bootcamp.

When did you launch Ipswich Bootcamp and what was the inspiration behind it?

I launch it in 2010 and the inspiration was just doing outdoor fitness. I’m a real outdoor type of person so everything fits just nicely.

So, you've graced the turf at Old Trafford, Anfield and St James Park to name a few, and now you've graced the turf at Nuclear Races and Spartan Race. What got you into OCR? With the Bootcamp and the type of training we do, OCR events just go hand in hand and it's great for team bonding. We’ve got a few people who are regulars in the OCR scene and they help me choose

which events we should target as a group.

Why do you think it is that OCR goes hand in hand with the sort of training that takes place in a Bootcamp and appeals so much to the types of people who attend your class's ?

All of the exercises and workouts we do are great for strength, cardio and agility, so the obstacle courses are a great tester to see how we’re all progressing and are also fun for all ages and fitness levels.

What has been your favourite event and obstacle that you've tackled so far?

I don’t think I’ve got a favourite. We try to do a group one every year, and we took 30 bootcampers to Surrey and Cambridge Spartan last year and loved them both.

What do you think it is that makes OCR so addictive?

For me it's team bonding and the self-belief. It’s just fantastic seeing my bootcampers achieve what they do by completing an OCR and seeing the benefits of training with me.

What are your future plans for the Bootcamp and how can reader find out more about your classes?

I only planned to do this for 5 years, but I get such a buzz out of helping people achieve their fitness and long term goals, so I'm hoping to carry on for as long as my body allows me or until my bootcampers get sick of me!

To find out more info please follow link https://www.ipswichbootcamps.co.uk/

Obstacle Race Magazine 73

RECIPES

LET’S GET

COOKING ENDURANCE BARS Designed to fuel you during long training runs and during long course OCR’s You will need: • 1/2 cup steel-cut oats • 1/2 cup dried apricots, finely chopped • 1/2 cup tart or sweet dried cherries, roughly chopped • 1/2 cup dried goji berries, roughly chopped • 1/2 cup unsweetened shredded coconut (optional) • 1/4 cup shelled hemp seeds • 1/4 cup blanched almonds, chopped • 1/4 cup non-fat dry milk powder • 1/4 cup toasted wheat germ • 1/2 cup semisweet chocolate baking chips • 1/4 cup agave syrup • 1/4 cup honey • 1/3 cup turbinado sugar • 1/2 cup plus 2 tablespoons chunky peanut butter • 1/2 teaspoon orange extract • 1 teaspoon orange zest

Makes

28 BARS

Method: Coat the inside of a 9" square baking pan with cooking spray.

Preheat oven to 300 degrees.

Spread oats on a baking sheet.

Bake 25 minutes, or until oats are toasted and fragrant, stirring and shaking sheet frequently.

In a large bowl, add apricots, cherries, goji berries, coconut (if using), hemp seeds, almonds, milk powder, and wheat germ. Mix well.

Add toasted oats and chocolate chips. Mix well again.

In a skillet, combine agave syrup, honey, and sugar. Turn the heat to medium-high.

Bring to a boil, stirring frequently. Once it boils, quickly add the peanut butter, orange extract, and orange zest.

Stir until peanut butter melts and the mixture is well combined.

Pour peanut butter mixture over oatmeal mixture. Stir well to combine.

Quickly spread it in the prepared pan, and with wet hands, press into an even layer. Cover and chill for 4 hours, or until the next day.

Cut into 1 1/4" x 2 1/4" bars.

To store, wrap individually in foil. Store in the fridge for up to 4 weeks. Freeze to store longer.

Nutrition per bar: Calories:

146

Carbs:

19 g

Fibre:

2g

Protein:

4g

Fat:

6g

74 Obstacle Race Magazine

RECIPES

QUICK DELIVERY ENERGY Designed to deliver a boost when you need it.

These won’t keep you going forever but will help you smash through the wall.

You will need: • 2 very ripe bananas • 3/4 cup dark brown sugar • 1/2 cup canola oil or melted coconut oil • 1/2 teaspoon vanilla extract • 1/2 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 teaspoon salt • 1/2 teaspoon cinnamon • 1/2 teaspoon nutmeg • 3/4 cup soy flour or all-purpose flour • 1 1/2 cups old-fashioned rolled oats • 1/2 cup unsweetened coconut flakes, toasted, or an additional 1/2 cup oats • 3/4 cup pecans, chopped • 3/4 cup golden raisins Method: Preheat oven to 350 degrees.

Coat a 9" square baking pan with cooking spray.

THE HEALTHY OPTION Designed to deliver much needed nutrients in a very healthy bundle. You’ll be feeling the healthy benefits of these for days.

You will need: • 1/4 cup golden flaxseeds • 1/4 cup brown flaxseeds • 1/4 cup chia seeds • 1/2 cup steel-cut oats • 1 cup raw chopped cashews • 1/4 cup unsalted shelled sunflower seeds • 1/4 cup dried tart cherries or roughly chopped dried apricots • 26 pitted dates or fresh figs, roughly chopped • 1/8 teaspoon cinnamon • 1/2 cup unsweetened coconut flakes (optional) • 1/4 cup raw vanilla protein powder • 1/4 cup unsweetened cocoa powder • 1/2 cup raw honey • Pinch of salt Method: Line an 8" square baking pan with plastic wrap.

Coat the inside with cooking spray.

In a food processor, combine the golden and brown flaxseeds, chia seeds, oats, cashews, sunflower seeds, cherries, dates, cinnamon, coconut (if using), protein powder, cocoa powder, honey, and salt.

Process ingredients for about 1 minute, or until nuts and fruit are broken into small pieces and the mixture starts to move around the blade in one mass.

Pour batter into the pan and press vigorously to compact.

Cover and refrigerate for 1 hour.

Cut into 16 bars. Leave refrigerated until ready to eat.

Nutrition per bar: Calories:

257

Carbs:

45 g

Fibre:

7g

Protein:

6g

Fat:

9g

In a large bowl, mash the bananas with a fork.

Add the sugar, oil, and vanilla. Use a hand-mixer or whisk to combine until smooth.

In a separate large bowl, combine the baking powder, baking soda, salt, cinnamon, nutmeg, flour, oats, and coconut (or additional 1/2 cup oats if omitting coconut). Add the banana mixture and stir until just combined.

Fold in pecans and raisins.

Pour the mixture into the prepared baking pan and spread evenly.

Bake for 20 minutes, or until the top puffs and turns golden brown.

Transfer to a wire rack and allow to cool completely. Cut into bars and wrap individually in plastic wrap to keep fresh.

Nutrition per bar:

QUICK FIX BARS Designed to be ready in a flash when your prep time is limited

Continue to process until mixture begins to hold together when pressed with your fingers.

You will need: • 1 cup walnut pieces • 1 cup pitted dates • 1 cup dried cranberries • 1 cup unsweetened shredded coconut

Pour mixture into prepared pan.

Method: Preheat oven to 325 degrees.

Calories:

231

Carbs:

26 g

Fibre:

3g

Protein:

4g

Place the walnuts in a small baking pan and toast 10 minutes, or until fragrant and lightly browned.

Fat:

14 g

Remove from oven and set aside to cool.

All above make

16 BARS

each

Line an 8" square baking pan with plastic wrap.

Coat the inside with cooking spray.

In a food processor, combine the dates, cranberries, walnuts, and coconut. Process until fruit and nuts are ground into fine pieces.

Add one tablespoon of water.

With your hands or the back of a spoon or measuring cup, spread the mixture out and press to compact.

Refrigerate 1 hour, then cut into 16 squares and serve.

You can store the bars in an airtight container in the fridge for several days.

Nutrition per bar: Calories:

130

Carbs:

15 g

Fibre:

2g

Protein:

2g

Fat:

8g

Obstacle Race Magazine 75

REGULARS : INDUSTRY NEWS

THE

NEWS Y R T S U D IN

All the news that you need to know from the Obstacle Course Racin

g industry

OCR

AN E P O R U E CHAMPIONSHIPS OCR European of Alliance The Associations has named Michel de Jong as the Event Director for the 2017 OCR European Championships.

The 2017 Champs are being organised in the Netherlands but by the Alliance of European OCR Associations - this is not to be confused with the first European Championships put together by the National OCR Association.

The Alliance is a co-operation of European governing bodies for Obstacle Course Racing.

The Alliance is aimed at the promotion and development of OCR as a sport on European level. The alliance currently consists of 12 associations covering 14 European countries (counting the UK as one) The OCR European Championship is a “brand independent” event, which means that the event is not organised by a single event organiser, such as Spartan, or Strong Viking.

Therefore, it is not like a branded championship, hosted multiple times at the same partner race event. They strongly feel that The Independent OCR European Championship should represent the entire obstacle sport and not a single brand or OCR concept.

The complete course will consist of approximately 50 technical and / or strength based obstacles. They believe that the measures they have put in place will go a long way into providing a challenging course without obstructions for every athlete.

76 Obstacle Race Magazine

A portion of the registration fee will go to "Fonds Gehandicaptensport", a Dutch charity organisation that enables children and adults with disabilities to take part in sports activities.

Registration fee is set at only €49E and the course will be part of the official EC course.

On top of this, we welcome all athletes with disabilities and their buddies(helpers) from all over Europe to join us for free at the ‘Open Course’.

We are pleased to announce the prize money for the standard course event, there

will be a total sum of €63,000E in prize money just for the standard course event - we are still looking at the prize money for the short course, so the total prize money might just rise but we will come back to that at a later time.

30 June - 2 July, 2017 OCR European Championships are being held in Biddinghuizen, The Netherlands

For more Info go to: www.

OCREuropeanChampionships. org

REGULARS : INDUSTRY NEWS

OCR ASSOCIATION

IRELAND The Obstacle Course Racing Association of Ireland has taken major steps forward towards making OCR an officially recognised sport. Here’s the official press release from the founders, Philip Maher and Mairead McMahon.

One of the most important parts of becoming a recognised sport is having a well

established international and national sport governing bodies working in conjunction with each other. Through this mechanism the sport does not remain static but evolves and adapts to meet the changing environments at all levels of the sport. Having a place at the table is the aim of all NGB's.

Today OCRA Ireland as the national federation of obstacle course racing was officially recognised as the national governing body of the sport in Ireland by the OSF (Obstacle Sport Federation), the international governing body of the sport. We are now pending full recognition from Irish Sports Council & Irish Olympic Council.

SPARTAN RACE WORLD

CHAMPIONSHIPS Spartan race offers up more than $250,000 in cash and prizes at the 2017 Spartan Race World Championships. The date is set for September 30th at Lake Tahoe, Calif. 12 plus miles and more than enough obstacles to make any elite racer happy. You qualify by placing in the top five at selected Spartan Races across the world, to

join 500 other elites toeing the start line for a chance to take home some of the prize money.

With 200 races in more than 30 countries to choose from, the chances to qualify are there in abundance. Spartan Race has also introduced the Age Group Championship, which will provide racers the opportunity to compete against

their peers in competitive heats for awards and distinction. The Age Group classes are: 14-17, 18-24, 25-32, 33-39, 40-49, 50+.

Visit http://www.spartan.com for more information, a schedule of events, and to register for a race.

UK ASSOCIATION OF OCR

ANNUAL GENERAL MEETING By the time this issue has gone to press OCRA UK will have had their annual general meeting. The meeting is/was taking place on the 15 MARCH 6-9pm at Cliff Lakes in the Midlands.

With over 100 races and race directors

expected to attend, this meeting will be used to flag up and get answers to anything people feel OCRAUK should or shouldn’t be doing or concentrating their efforts on.

We look forward to seeing what come of this

meeting and we hope it is a sign of a positive future. The association now has a great example to follow that of the Irish association who have been doing terrific work and taking big steps towards making OCR a recognised sport.

Obstacle Race Magazine 77

YOUR LETTERS

Letters

Sponsored by

PAGE SEND US YOUR LETTERS AND WIN £50 TO SPEND AT

BIO-SYNERGY.UK Thanks for your letters and photos, we always look forward to hearing what our OCR fans are up to. We’re just sorry there isn’t room to include them all.

If you would like to be in with a chance of winning then please send 100 words and a picture of you in action to:

letters@obstacleracemagazine.com Hey ORM I got into OCR in Summer 2013 at 56. And it certainly wasn't anything to do with TM. Can't say I really knew what TM was. It was actually what you hinted at in your last paragraph of the Rise and fall article in the last issue. Just an A4 sized flyer on the wall of the changing rooms where I play 5-a-side weekly. The white skull on a black background caught my eye. It asked could I run 10k? No, certainly not then. Could I do the obstacles? I was fairly confident. Did I fancy the t-shirt? Hell, yes.

You will have guessed it was The Suffering, and I completed it, my thighs aching for days after. But I was hooked, so it perhaps proves that the marketing of events needs to be smarter. I'm not sure how else I would have got into this sport I love so much.

Dave Walton

Hi ORM, There are inspirational stories but it's rare to actually witness one. Picture this it's a cold wet day in February and a pretty young lady from team overload is leading Ram Run, she comes to the cargo net climb and waits patiently at the bottom while a 15 stone bloke climbs to the top, just as he reaches for the final hole falls 20ft with the young lady at the bottom breaking his fall, the bloke stands up shaken but ok, the young lady however is in pain, and bleeding from nose, mouth and eyes, the medics rush in and take her off the course, This is where I saw her, battered, bruised and shaken, mumbling words, as I got closer I could hear her

78 Obstacle Race Magazine

words "2 weeks to Tough guy". The recovery was never going to happen especially when 6 days before tough guy she had her broken nose reset But Louise Hobson was not going to let a thing like bruising, pain or the inability to breath stop her taking on Tough Guy Not only did she start but she finished in a great time of 2 hours 45 mins and I believe a top 10 finish for the women. Now that is a case of no pain no gain and her attitude of take it on the chin and get on with it is what's lacking in life at the min Alan Moore AKA Muddy Duck

YOUR LETTERS

HI ORM This is about how OCR reunited me with my family.

I was running in xtreme and was having a bit of banter with an there girl who happened to have only one hand, I'd seen her before at races and on fb. Anyway we ran most of the course together then went our separate ways.

WINNER OF

ÂŁ50

It made me think of my cousin that was born with one hand and I wondered how she was as I had lost touch with that side of the family, it wasn't till I friend requested her and seen her full name I realised she actually was my long lost cousin! We have so many similarities it's unreal, I have now been reunited with my aunty and grandma of whom I haven't seen for over 25 years.

Joanne Knight

BIO-SYNERGY VOUCHER

HI ORM This is me during my 1st ever Ocr event, Edinburgh Spartan Sprint 2016. I was looking for a bit more of a challenge than the odd 10k I would do.

A brief story for the ORM. This is Jim (number 815). Jim is 63 years old. Jim was a police officer. Jim is a Health and Safety manager. Jim doesn't believe age should hold you back. Jim doesn't want to hang his trainers up yet. Jim likes to get stuck in. Jim likes a challenge. Jim has completed many OCR's and has many more to come. Jim is an inspiration.

Be like Jim

myself to get over the finish line is something I've came to love, knowing what I'm capable of and being able to push myself, both mentally and physically.

And a challenge is what I got. I was done in and wondered why I was doing it. But when I crossed the finish line, got cleaned up, maybe cried a little, I knew I had found something amazing.

From Race Directors, to volunteers, to ocr websites and magazines like yours, the community is awesome. Knowing that other people are suffering too is great, kidding. It's now something I am keen on doing for as long as possible. I love it.

I booked another 3 races for the rest of the year.

And I have 10 this year, mostly in the UK, but also heading out to Frankfurt for Strong Viking. Myself and my brother do as many as we can. Pushing

Thanks Scott O'Neil, Paisley, Scotland

Obstacle Race Magazine 79

FEATURE : SLEEP DEPRIVATION

SLEEP

DEPRIVATION WRITTEN BY: JAMES RUCKLEY

80 Obstacle Race Magazine

FEATURE : SLEEP DEPRIVATION

Obstacle Race Magazine 81

FEATURE : SLEEP DEPRIVATION

The influence of sleep reduction/deprivation, its effects on the immune system and athletic performance and recovery. If you’re planning on taking on such challenges as the Roots adventure races or the Spartan Race Agoge you’ll want to read and understand this as it will pay dividends when it comes to the crunch.

During these challenges our bodies fight us but nothing fights us as hard as our mind. Here's how to at least take care of the body side of things.

Sleep is well known to be an important factor in the repair of damaged tissue within the body. Whether that be through exercise, illness or natural processes it’s a vital component and its suggested should comprise at least 1/3 of the day.

But what is sleep? At a basic level sleep is a lack of conscious processes, sensory activity and a reduction in activity of voluntary muscles.

Throughout the day the brains neurotransmitters levels fluctuate in accordance with the natural circadian rhythm causing drowsiness and eventually sleep.

Comprised of 2 main stages NREM and REM it can be further broken down but for the purpose of this article we will consider sleep as a whole. Its also worth considering what do the terms Sleep Deprivation (SD) and Sleep Reduction (SR) mean?

Sleep reduction is related to falling asleep later or waking up earlier than the normal circadian rhythm

82 Obstacle Race Magazine

... what do the terms Sleep Deprivation (SD) and Sleep Reduction (SR) mean? would allow. Typically, only considered a reduction worthy of note should it be more than 2.5 hours per night it’s a partial disturbance of one or more sleep cycles. Sleep deprivation on the other hand is more dramatic and refers to extreme cases of sleep loss where an individual doesn’t sleep for more than 24 hours at a time.

During this restful period it's noted that changes occur in almost all human physiological processes and permit recovery from previous wakefulness and/or prepare for functioning in the subsequent wake period.

Within the immune system the circadian rhythm is a regulators of immunological processes with immune functions coordinating to with the regular 24-h sleep– wake cycle.

Varying Leukocytes peak throughout this circadian rhythm with differentiated immune cells such as cytotoxic NK peaking during the wake period they are better able to destroy intruding antigens and repair tissues damaged during conscious activities. In contrast less well differentiated cells such as Memory T cells peak at night, working when the slowly evolving

adaptive immune response is activated.

Beyond the immune system the body’s natural homeostasis is also dependent on the release of chemicals in accordance with the circadian rhythm.

Growth hormones and prolactin are abundant during the Slow Wave Sleep (SWS - Deep Sleep) stages of the sleep cycle while the stress hormone cortisol is at its lowest meaning repair of damaged bodily tissues can occur at a higher anabolic rate.

Withdrawal of sleep or variation of circadian rhythm creates a stress response releasing pro-inflammatory cytokines into the blood stream. This leads to a systemic low grade inflammation coupled with a reduction in immune system function that increases the bodies susceptibility to pathogens. In short, reduced, deprived or altered sleep patterns reduce the bodies immune defense and increase the likelihood of becoming unwell.

The circadian rhythm can be upset by a number of factors many of which are experienced by elite athletes and recreational participants. They include the use of stimulants such as caffeine, timing of meals, and intense exercise prior to bed.

It’s recorded that while elite athletes spend longer in bed than the average person they took longer to fall asleep and had a lower quality of sleep.

This reduction in sleep and the biological cascade

FEATURE : SLEEP DEPRIVATION

of effects it sets in motion can alter the performance of maximal strength in benching, leg press and dead the athlete both physical and psychologically although lifts. This is attributed again too perceptual changes in variations in chosen sport do show differences in the strength but its also considered to be accompanied by reduction of performance. neuromuscular fatigue.

In intense endurance sports, such as long distance While research into elite athletes is scarce a trend is running it was found that participants ran slower during clear from that available. Endurance sports tend to be a self pacing 30min run when sleep deprived than greater affected by that of sleep deprivation where as when rested. This is offset by no apparent reduction in power based sports suffer in consecutive days of sleep endurance running performance when suffering sleep reduction. reduction. In the absence of any physiological evidence With sleep playing such a vital role in athletic its thought this is down to a psychological fatigue performance it’s important to get enough, even if in caused by the deprivation, altering the perception fragments. Those who struggle with sleep deprivation of perceived effort slowing the through insomnia or athlete. sleep reduction may Picking a more acute sport Picking a more acute sport benefit from daytime there’s little evidence to there’s little evidence to suggest napping arranged around sleep deprivation has an affect their training. Studies suggest sleep deprivation on competitive weight lifting. based around athletic has an affect on competitive Studies comparing a variety of performance and napping weight lifting. lifts and training methods found have shown an increase in no difference in strength when power, speed and alertness rested and after 30hours of sleep deprivation. It’s when completed after a 30-minute nap and cognitive considered that this may be due to the bodies ability performance is also increased with napping prior to to replace growth hormones usually secreted at night exercise. Napping soon after training has been shown throughout the next day. In reverse to the previous to help in committing learned motor skills and tactics example sleep reduction over a number of consecutive to memory, maintains neuroplasticity within the brain, nights has been shown to reduce maximal and sub while improving the recovery rate of the athlete.

For those who struggle to sleep there are a range of supplements on the market aimed at helping ease the body into a deep sleep.

Supplementation of tryptophan has been shown to improve both sleep latency and quality. Tryptophan is a precursor essential amino acid to the neurotransmitters 5-HT, serotonin and melatonin, all neurotransmitter directly linked with inducing sleep. Consuming just 1g a day should be enough to have an affect, and being readily available through 300g of turkey meat or 200g of sunflower seeds its easily obtainable.

Melatonin is a hormone involved in inducing sleep, it recognizes the onset of darkness and has some promising applications in insomniacs. Foods rich in melatonin such as cherries, grapes and bananas may be used to boost the bodies levels and decreased the time taken to fall asleep. Research tested and approved concentrated cherry juice is used in treating insomniacs by decreasing the onset of sleep as mentioned above.

It’s worth considering melatonin can cause harm in high doses with side effects including headaches, nausea and nightmares.

Other traditional remedies such as lavender oil, magnesium, lemon balm and many, many more are commonly used, but currently not backed by a wealth of evidence so have been excluded from this.

Obstacle Race Magazine 83

FEATURE : SPARTAN RACE

84 Obstacle Race Magazine

FEATURE : SPARTAN RACE

SPARTAN

RACE UK WITH THE UK SPARTAN RACE SERIES SET TO KICK OFF AT ST CLERE ESTATE IN KENT ON THE 8TH OF APRIL, 2017 IS SET TO BECOME THE MOST EXCITING YEAR TO DATE. Not only will there be a new course at Windsor and brand new finisher medals but this year will also see more events than ever before, four new disciplines and new obstacles being rolled out as the year progresses. There has never been a better year to join the legions of loyal Spartan Racers across the UK!

Obstacle Race Magazine 85

FEATURE : SPARTAN RACE

Spartan Race is the World’s Best Obstacle Race with varying difficulties for both beginners and elite runners to challenge themselves and test their limits.

The series includes the Sprint (5km+, 20+ obstacles), the Super (13km+, 24+ obstacles) and the Beast (20km+, 30+ obstacles).

New to this year’s calendar are the Spartan Race Hurricane Heats, Ultra Beast and the UK AGOGE. The Hurricane Heat is the next step in Spartan endurance - a team-based event in both 4 hour and 12 formats designed to push racers even further. You quickly learn the value and true meaning of having mutual objectives through teamwork. You also see the connection between teamwork and success, one driving the other, on both a personal level and as a

member of something greater than yourself. Running within the boundaries of a Spartan Race venue, you'll be led by a Krypteia (Leader) through sections of the course and areas of the course not usually seen, completing challenges capable only through the success of the team. The Krypteia will open the door for a new era of learning for your own capabilities, understanding and potential.

The world famous Spartan Ultra Beast, considered the pinnacle of Spartan racing, makes its long-awaited UK debut in Edinburgh. Covering 26+ miles in the hills, with a few twists thrown in, the Ultra Beast is not for the faint hearted. The Ultra Beast is the only Spartan Race with strict time hacks that must be met.

For those looking to push themselves further still, the UK AGOGE will offer you an arena to test the very limits of your physical and mental strength. In the 7th Century BC, the Spartans wanted to produce the strongest and most mentally tough citizens on

earth. To do this they created the AGOGE, a system of training that became the envy of the known world. Now you too have the opportunity to prove yourself as these ancient Spartans once did when the AGOGE comes to the Isle of Skye from the 18th to 20th August. To complete the Spartan AGOGE, one overcomes mental and physical obstacles that aim to develop the body, mind and spirit. Most people will need to undertake months of training and self-discovery to earn this coveted achievement.

With more ways than ever to Spartan Up in the UK this year, now is the time to take that next step, whether it be joining us for your first Spartan Sprint, raising your game to the next level with a Super or Beast, or taking on the challenge of one of our UK debut Hurricane Heats,

Ultra Beast or the UK AGOGE – SEE YOU AT THE FINISH LINE!

WANT EVEN MORE SPARTAN ACTION THIS SEASON? VISIT WWW.SPARTANRACE.UK TO FIND OUT MORE AND SIGN-UP.

2017 RACE CALENDAR APRIL 8TH

AUGUST 18TH TO 20TH

MAY 2OTH

SEPTEMBER 2ND

MAY 21ST

SEPTEMBER 3RD

JULY 22ND

SEPTEMBER 30TH

JULY 23RD

OCTOBER 1ST

South East: Sprint and Junior South West: Super, Hurricane Heat and Junior South West: Sprint and Junior Edinburgh: Beast, Ultra Beast and Junior Edinburgh: Sprint and Junior

86 Obstacle Race Magazine

Isle of Skye: UK AGOGE

Marston Lodge: Super, Hurricane Heat and Junior Marston Lodge: Sprint and Junior Windsor: Beast and Junior Windsor: Sprint and Junior

FEATURE : ROAD TO WORLDS

ROAD TO

WORLDS WRITTEN BY: COACH Tony Campbell, Tony Leary and Coach Scotty P.T.

“OCR WORLD CHAMPIONSHIPS” - WHAT DOES IT MEAN TO YOU WHEN YOU SAY THESE WORDS, WHEN YOU THINK ABOUT WHAT THEY REPRESENT AND WHEN YOU COMPARE YOURSELF TO THOSE THAT HAVE AND WILL COMPETE IN THEM?

The hint is in the name: World Championships. From the inaugural event to the present day, many athletes who have participated in the pinnacle event of our sport have walked away disappointed, dejected and downhearted. It seems that they did not know or seriously consider the calibre of athletes they would encounter; more so, they had not considered their own personal calibre of training for a World Championship race.

Our sport is young and growing. Many of the athletes who competed in the World Champs were thrown by not realising that a large number of the top runners present - though perhaps fairly new to OCR - were not new to competition on such a high level. Their preparation had been to train for a world class event. An event with high failure rate obstacles, a unique vibe and heightened pressure which called for competitors to bring world class training of body and mind-set to the table.

Our UK competitors all showed up with the heart, drive and determination to succeed, to give their all in this race of a lifetime.

They did not necessarily have the total and complete preparation needed for such an epic undertaking. Easy to say in hindsight perhaps - but very crucial nonetheless: the road to any World Championships starts months, if not an entire year, before a competitor even steps onto the start line. We all know how much training each and every member of Team UK put in in their personal preparation for the Worlds. What many were lacking, though, was a training plan that included the complete mental, physical and prehab / rehab protocol to really prepare our runners for the OCR WC. Thus, the Road 2 the Worlds training package was born. Established by top OCR / Fitness Coaches Scotty P.T. (The PT Barn), Tony Leary (PT, physio and group trainer) and Tony Campbell (The Bigfoot Challenge), it is the UK’s first and only training package to fully prepare the competitive obstacle course racer for events like the World Championships. The

88 Obstacle Race Magazine

team realised that the preparation, nutrition and training blocks for our UK athletes was a little bit ‘here and there’ but that nothing sufficiently structured was in place that would facilitate 100% of what an athlete would need to fully train and reach their greatest potential for a decisive run at a podium finish.

Many factors were considered in the painstakingly detailed formulation of the R2W bespoke training package. The first day of the programme took place at the PT Barn in Brentwood, Essex, in mid-February and focused on 3 main parts:

MENTAL PREPARATION AND MIND-SET. All too often athletes from junior, county and even world class levels place too much emphasis on training themselves from the 'neck down'.

Part of the R2W programme was designed to help our athletes to also train from the neck up and acquire the skills to shift their mind-set to become truly competitive on the world stage of OCR. Learning how to train (as opposed to simply exercising) as well as completely gain the most out of every session and maintain a balance that will accommodate the everyday rigors of life is key. Creating a mentality that keeps the hunger alive as well as self-discipline and accountability to their coaches and most importantly themselves is another major factor.

Little successes over time will equate to the ultimate goal being achieved; athletes will know they did all they could and learned how to increase the quality of their training/nutrition and recovery. Team work, visualisation and confidence will follow automatically.

TRAINING SCHEDULES. When it comes to competing at a high standard like the guys on the course aim to do, it is important that your schedule to training suits. So often we go and train hard and forget to train smart. It is important that every training session/race has a purpose and is something

which will progress an athlete’s performance.

Doing sessions just for the sake of it increases unnecessary fatigue and a negative mind-set.

We have spoken to the course members about training blocks where we will look for 2 peaks in performance (1 of them being at the Worlds). No one can be on maximum all year round. We also focused on their training weeks. It is important that you set out your training week in such a way that sessions work for each other and that you get plenty of recovery in.

PREHABILITATION. As a vet OCR racer I have found that by far the biggest challenge to my racing success is the huge catalogue of injuries that can be picked up while training for and competing in OCR. Anything from plantar fasciitis to golfers elbow, runner’s knee to fractured clavicle - the list is endless. One of the main aims of the R2W training course day 1 was to try and identify as well as analyse candidates’ weaknesses, lack of flexibility, poor mobility of joints, poor core strength and potentially disorganised movement patterns. Once this had been done and recorded with a series of specially designed tests, we wanted to give our candidates the ability to then go and work on any issues that were flagged up with individual improvement programs. We strongly believe that this program of prehabilitation will help OCR racers to be able to train and race much more efficiently and effectively.

The next R2W training day takes place in April and will be reviewed in a future issue of ORM. The R2W 4 day training package is spread out over most of the season leading up to the OCR World Championships in Canada in mid-October. The concept of this unique training package is less for the participant to focus on how fit they are mentally and physically at any given point but instead to embrace the 'Road' to the Worlds as a journey of accountability and growing professionalism for themselves.

FEATURE : ROAD TO WORLDS

DATES FOR ROAD 2 THE WORLDS 2018 WILL BE RELEASED LATER THIS YEAR.

Obstacle Race Magazine 89

FEATURE : ROAD TO WORLDS

COACH BIOS TONY CAMPBELL Tony Campbell has been coaching athletes from various disciplines for 20 years. With a military background and having competed in the U.S. Martial Arts circuit and coached for England Boxing, he is able to train athletes in physical as well as mental fitness. As an experienced OCR runner himself, Tony transformed his PT skills into OCR specific training. Nationally recognised for his obstacle & rope climbing training and positive coaching methods for beginner/elite athletes, he's developed proven methods to create lasting OCR skills and mental fortitude.

COACH SCOTTY P.T.

TONY LEARY Tony Leary is trained as a physiotherapist and has many years under his belt as a personal trainer specialising in utilising people’s immediate environment to improve fitness. He is a very competitive OCR racer and is the current UK age group champion at 45-49 age group as well as the World Silver medallist. With over 12 years’ experience in OCR, he is passionate about passing on his knowledge to help others improve.

90 Obstacle Race Magazine

Scotty P.T. has competed at national standard track and field where he was trained by some of the U.K's top coaches alongside the best in the country. This quality of coaching is what he aims to hit during his career. A successful OCR competitor, he wants to bring up the education, knowledge and all round quality of OCR Specific Coaching. After years of hard work working with local sports athletes/teams and personal training, he opened The P.T Barn which he envisions to be the U.K's number 1 location for OCR Specific Coaching for all abilities.

FEATURE : ROAD TO WORLDS

TESTIMONIALS After racing at the OCR World Championships in Blue Mountains Canada in October 2016, it was very evident that whilst the Team UK was semi organised with its Team UK clothing/race kit, it was lacking in any form of coach team advice whether leading up to or across the weekend. The R2W course has been uniquely set up to do just that for athletes who wish to attend the OCRW Finals but also to help any OCR athlete maximise their potential. I have enrolled because I want to better myself at races in every aspect of racing and see where I can push myself. The R2W course has been extremely well thought through, put together and DAY 1 was hugely encouraging on what to expect across the full course. Not only do we have access to, arguably, the 3 best OCR coaches currently at this time but also access to the PT Barn which is uniquely set up for OCR training. DAY 1 was very exhausting with huge amounts of material to cover but very rewarding and looking forward to continue to work with the coaches and the participants online and in the class rooms.

Alan Manson (Team Phoenix)

Day one of R2Ws was an eye opener to say the least. I have been wondering for some time how to get to 'The Next Level', and this course has certainly pointed me in the right direction. It has helped me focus on my long term goals by giving me achievable short term targets. Cannot wait to see what day two brings!

Alan Manson (Team Phoenix)

Day 1 of the R2W package at the PT Barn was on another level from all the other training I have received, it covered mind-set, goal setting, race planning, prehab training to help remain injury free plus a funny and painful foam rolling tutorial. Each of us also completed a bunch of fitness tests to help us benchmark our progress throughout the year. The focus on the World Champs ran through the core of the whole day but the package is just as relevant to those focussing on the League or UK Champs for next year. I can't wait to see what these knowledgeable and creative coaches have in store for the rest of the package, bring it on!!

Matt Igglesden (Team Phoenix)

After losing my ‘mojo’ for training for the worlds, I stumbled across a training programme that is 100% perfect for me. As I go to the first day slightly nervous and trying to understand the group dynamics, I was welcomed into the group, pushed hard and motivated to do well. I really love the balance of tough training, great people, motivated coaches combined with the focus on mobility which I know will ensure I am successful. Finally, a programme that ticks all the boxes for me.

Alan Manson (Team Phoenix)

Obstacle Race Magazine 91

PROFILE : RACE DIRECTOR INSIGHT

92 Obstacle Race Magazine

PROFILE : RACE DIRECTOR INSIGHT

RACE DIRECTOR INSIGHT

THE WOLF RUN The Wolf Run is one of the UK's hidden gems. Even though it’s not one of the most well-known races it still sells out well in advance. In fact it sells out so fast people join a waiting list just hoping to get a chance to run in the future. Event after event, the race draws in upwards of 10,000 runners to take on their mud and challenge filled courses.

The course is spread over 10km with a wide range of obstacles and challenges with a chilly lake swim on their home course. They have four events, one for each season, alternating between Warwickshire & Leicestershire. The ‘WOLF’ in ‘Wolf Run’ stands for WOODS, OBSTACLES, LAKES & FIELDS and this is exactly what you get when you sign up. They sell the race as a: Wild Running event - a unique combination of three kinds of off-road running: mud runs, trail runs and obstacle runs. The only Wild Run in the UK, it’s a hardcore 10k run across raw natural terrain, including open ground, woodland, lakes & thick mud. Running in a pack, or as a lone wolf, you’ll tackle a series of tough obstacles - both man-made and natural - designed to test your mental & physical strength, skill and stamina. You’ll run, climb, jump, wade, crawl and swim through a course designed to challenge you on every level.

The run consists of waves of around 200 people racing off the start line every 10 minutes.

With a great military-style warm up they make sure you’re prepped and ready to go. The course is full of quality obstacles and fantastic trails with views to die for.

To find out more about this quality challenge, that everyone should add to their calendar, we caught up with the race director Charlie Moreton to find out how they got where they are now and where they hope to be in the future.

When did you start the Wolf Run and what was the reason behind it?

The first Wolf Run took place in September 2011 where we had 650 runners take part.

I have always enjoyed a variety sports but running was becoming a growing passion, particularly off road running which was the backbone to most of my training. I had already hosted a number of outdoor events for charity and that’s where I caught the bug for organising and trying to be creative.

I wanted to create a challenge focusing on wild running, large scale obstacles and a big event atmosphere. I was keen to make it an occasion for runners where they could really enjoy the build-up, the challenge and then the reward amongst family and friends.

What do you think makes the Wolf Run stand out against other OCRs? We are passionate about the great outdoors and we have some of the biggest obstacles in the world, both natural and man-made.

Our 100m slide being a favourite. The

bespoke tech shirts are very popular among finishers with new designs for each event. We are often told by runners that our organisation on event days is second to none which the team prides itself on. As a result we have been very fortunate to be voted the UK’s best OCR at the Running Awards for the last 2 years.

What’s your favourite part of putting together the Wolf Run event, and do you find it a rewarding job?

Probably designing and making new obstacles for the event. I also love the event weekends - seeing everyone enjoying all your hard work is a wonderful feeling and listening to some of the fundraising stories certainly makes it rewarding. It’s a huge team effort putting on these events and I’m extremely lucky to have a great bunch of people putting their heart and soul into it.

Where do you see the Wolf Run going in the future?

I would like to take the Wolf Run to other parts of the country whilst also keeping our current sites. Building new and impressive obstacles and finding the perfect terrain. It’s important to me that every event is better than the last and Wolf Runners are great at letting us know what they want. I’m keen to make sure runners love our events and help us grow along the way. We have some exciting plans for the future which we hope to be announcing soon.

TO FIND OUT MORE ABOUT THE WOLF RUN GO TO: WWW.THEWOLFRUN.COM

Obstacle Race Magazine 93

EVENTS

Events page

April - May 2017 For a more comprehensive list of upcoming events go to

WWW.OBSTACLERACEMAGAZINE.CO.UK/EVENTS

1 X-Runner Wild Mud Run 5/10km

6 Monster Race 5/10km

11 Ram Run, Brides Run 6/15/30km

1st April 2017

1st April 2017

2nd April 2017

Derbyshire, DE6 1LW

Oxfordshire, OX7 3EH

Warwick, CV35 8AP

www.xrunner.co.uk/

www.monsterrace.co.uk

www.stoneleighfit.com/index.php/ramrun

From £45

From £50

From £34

2 Intrepid Series - 4/8 miles

7 Rough Events 6/10km & 1.5/5km

12 Rough Runner South 5/10/15km

1st April 2017

1st/2nd April 2017

8th/9th April 2017

Hampshire, SO20

Lincolnshire, NG32 3PY

Hampshire, GU32 1PH

www.njuko.net/greatescape/select_competition

www.roughevents.co.uk

www.roughrunner.com

From £50

From £15

From £49

3 Forest Ninja

8 Pukka Races, Diablo 5/10/15km

13 Wolf Run 10km

1st April 2017

2nd April 2017

8th April 2017

Gloucestershire, GL16 7EL

Bedfordshire, LU3 3PS

Leamington Spa, CV33 9BG

www.forestwarrior.co.uk

www.pukkaraces.co.uk

www.thewolfrun.com

From £50

From £43

From £39

4 Endurer Dash 8/10km

9 Forest Warrior 10km

14 Spartan Race Sprint 5km +

1st/2nd April 2017

2nd April 2017

8th April 2017

Peak District, S18 7WE

Forest of Dean, GL16 7EL

East London,TN15 6NL

www.endurerevents.co.uk

www.forestwarrior.co.uk

www.spartanrace.uk

From £31.77

From £45

From £62

5 Inflatable 5km

10 Tough Enough Races, The General 10km

15 Toughest 8km

1st April 2017

2nd April 2017

15th April 2017

Peterborough, PE2 6XE

Winchester, SO21 1HW

Amsterdam, Netherands

www.ukrunningevents.co.uk/inflatable-5kobstacle-run-peterborough

www.toughenoughraces.co.uk/the-generalwinchester10k-obstacle

www.toughest.se/en/registration

From £35

From £35

94 Obstacle Race Magazine

From €55

16 Rocket Race Apollo 8km

26 Gung-Ho! 5km

36 Rough Runner 5/10/15km

22nd April 2017

29th April 2017

13th May 2017

Somerset, BA8 0PH

Manchester, M25 2SW

Oxfordshire, OX7 4AH

www.rocketrace.co.uk

www.begung-ho.co.uk/en/

www.roughrunner.com

From £40

From £36

From £42

17 Warrior Adrenaline Race - 5/10/20km

27 Yorkshire Warrior 10/15km

37 Assault on Lambton Castle 1/5 mile & 12km

22nd April 2017

30th April 2017

13th May 2014

Hertford, SG14 3NE

North Yorkshire, HG3 3AY

County Durham

www.the-war.co.uk

www.yorkshirewarrior.com

From £25

From £39

www.noegochallenge.com/mudchallenge-detail. php?EID=58

18 Gung-Ho!

28 Tough Mudder 10/12 miles

22nd April 2017

6th May 2017

38 Tough Mudder Half 5miles

Windsor, SL4 5EZ

Henley-On-Thames, RG9 3AP

13th May 2017

www.begung-ho.co.uk

www.toughmudder.co.uk/events/2017-london-west

Leicestershire, NG32 1PE

From £36

From £125

19 Brutal 10 5/10km

29 The Muddy Dog Challenge 2.5/5km

22nd April 2017

6th May 2017

Surrey, GU15 1HF

Nottingham, NG8 2AE

www.brutalrun.co.uk

/www.battersea.org.uk/support-us/challenges/ muddy-dog-challenge-2017

From £16 20 Inflatable 5km

From £32.07

From £39.75

www.toughmudder.co.uk/events/2017midlands-half From £69 39 Nuclear Big Rush Weekend 7/12km+ 13th/14th May 2017 Essex, CM15 0LA www.nuclear-races.co.uk/nuclear-rush17/# From £65

23rd April 2017

30 Toughest 8km

Chepstow, NP16 6BE

6th May 2017

40 Born Survivor 10km

www.ukrunningevents.co.uk/chepstow-inflatable5k-obstacle-ru

Sweden

13th May 2017

www.toughest.se/en/registration/

Cheshire, SK11 9JX

From £35

From SEK 595

www.born-survivor.com

21 Warrior Run No. 9 7km+ 23rd April 2017

31 Rat Race, Dirty Weekend 13/20 miles

41 Naomi House & Jacksplace Gauntlet Games

Sussex, BN6 9BQ

6th May 2017

5/10km

www.warrior-run.co.uk

Stamford, PE9 3JY

13th May 2017

www.ratrace.com/dirtyweekend/

Hampshire, SO21 1HW

From £125

www.naomihouse.org.uk/events/518-gauntletgames

22-23rd April 2017

32 Goppin Challenge 10km

From £30

Chepstow, NP16 6BE

6th May 2017

www.ukrunningevents.co.uk/survival-5k-run/ zombie-survival-5k-run-chepstow-april-2017

Somerset, TA4 4JG

42 Gung-Ho! 5km

www.goppinchallenge.com

13th May 2017

From £30

From £40.76

Edinburgh, EH9 9EX

23 Iron Run 3/6/12km

33 Gung-Ho! 5km

From £36

29th April 2017

6th May 2017

Kettering, NN14 4AL

Birmingham, B31 2BQ

43 Tough Mudder 10/12miles

www.ironrun.co.uk

www.begung-ho.co.uk/en/

20th/21st May 2017

From £36

From £31

Leicestershire, NG32 1PE

24 Tough Mudder Half 5 miles

34 Grim Challenge 10km

From £99

29th April 2017

6th May 2017

Henley-On-Thames, RG9 3AP

Kent, BR8 8DX

www.toughmudder.co.uk/events/ 2017-london-west-half

www.grimchallenge.co.uk

From £38.33 22 Inflatable Zombie Survival Run 5km

From £45

From £27

25 Bog Commander 6/12km

35 Dirty Rotten Scramble 6/12/18km

29th April 2017

7th May 2017

Peak District, SK17 0RD

Kent, TN11 8DU

www.bogcommander.co.uk

www.thedirtyrottenscramble.co.uk

From £69

From £39

From £64

www.begung-ho.co.uk/en/

www.toughmudder.co.uk/events/2017-midlands

44 Spartan Race Sprint 5km+, Super 12km+ & Hurricane Heat 4 Hour 20th/21st May 2017 Gloucestershire, GL6 8HR www.spartanrace.uk From £62

Continue on page 96 Map of locations on page 96

Obstacle Race Magazine 95

EVENTS

45 The Muddy Dog Challenge 2.5/5km 20th May 2017 Windsor, SL4 2BA www.battersea.org.uk/support-us/challenges/muddy-dog-challenge-2017 From £32.07 46 Bing Blazer 5/8/16km 20th May 2017 West Lothian, EH55 8RN www.bingblazer.co.uk From £55 47 Vengeance Run 20th May 2017 Derbyshire, S45 0AF www.vengeancerun.com From £55 48 Dirty Hero 5/10 miles 20th May 2017 North Yorkshire, YO61 4AS www.dirtyhero.co.uk From £55 49 Gung-Ho! 5km

42

46

20th May 2017 Leeds, LS15 0AE www.begung-ho.co.uk/en/ From £31 50 Tuff Enuff, Worlds End 5/12km 27th May 2017

37

Penzance, Cornwall www.tuff-enuff.co.uk From £32 27

51 Mud Monsters Run 5/10/20km

48

28th May 2017 West Sussex, RH19 4SG

49

www.mudmonstersrun.co.uk

26

From £30.60

4 25

40

1 47

7 29 38

5

43

11

23,31 13,33

8 39

17

3

9 20,22

6

44

36

18 24,28,45

14

19

16 32

34

2 10,12,41

35

21 51

50

96 Obstacle Race Magazine

DO YOU HAVE WHAT IT TAKES

TO BE A PART OF THE MUDNIFICENT SEVEN? HEART PARK

MERIDEN

12 AUGUST 2017

Up for the challenge?

WWW.MUD7.COM FIRST HEAT: 10AM

BOOTCAMP LISTING

Bootcamp

LISTING Find your perfect OCR place to train situated near you with our handy listing.

Would you like to be included in this listing? For more information on how you can do this contact carl@obstacleracemagazine.com

SCOTLAND MK FITNESS

Larbert, falkirk 0778 315 7685

Facebook: PrimeHealthFitness

MIDLANDS THE OBSTACLE GYM

07876635234

fortitudefitnesscentre.co.uk Facebook: Fortitude-Fitness-Centre Fit 4 OCR

mkfitness.org.uk Facebook: M.K.Fitness

Lutterworth

NORTH

Facebook: The Obstacle GYM

www.fit4ocr.com Facebook: Fit 4 OCR

BODY BOOTCAMP

WALES

UK OUTDOOR FITNESS “BOOTCAMPS AND OBSTACLE TRAINING” Leeds, Bradford, York, Sheffield, Castleford, Huddersfield 0796 478 7981

0726912988 info@reaperevents.co.uk

Lincolnshire 0796 815 4535

Facebook: BodyBootcampUK

Hertfordshire SG7 5EN 07720 82611

STEVE WALL PERSONAL TRAINING & MOTIVATION Rhondda, Merthyr Mawr Dunes, Caerphilly

WEST MIDLANDS

07940 343387

Stockport

Redditch, Bromsgrove, Rubery, Alcester RFC, Droitwich RFC

SOUTH

0791 405 2345

07885 416446

ukoutdoorfitness.com Facebook: SDR Fitness Center

outdoorpt@hotmail.co.uk

ukoutdoorfitness.com Facebook: Bootcampsfitness SDR FITNESS CENTER

NORTH WEST PRIME HEALTH & FITNESS Ellesmereport CH65 1AE 07885764077

primehealthandfitness.weebly.com

98 Obstacle Race Magazine

O.P.T OUTDOOR PHYSICAL TRAINING

outdoorpt.co.uk Facebook: Outdoorphysicaltraining

EAST ENGLAND FORTITUDE FITNESS CENTRE

Highfields Farm, Caldecote, Cambridge, CB23 7NX

www.stevewallmotivator.uk Facebook: Steve Wall

BOOTCAMP REVOLUTION OBSTACLE COURSE Rayne, Essex 07963202339

bootcamprevolution.co.uk Facebook: TheBootcampRevolution

SOUTH WEST HODGE HEALTH & FITNESS

Bristol

5 STAR BOOTCAMPS

07855 465 872

07525 843326

hodgehealthandfitness.co.uk Facebook: hodgehealthandfitness

fivestarbootcamps.co.uk Facebook: 5STAR BOOTCAMPS

WEST COUNTRY MILITARY ASSAULT COURSE

PT BARN

Bristol

Langford Court Farm, Kelvedon Hatch, Essex. CM15 0LB

07811108587

07515 413906

Facebook: West country assault course

theptbarn.co.uk

SOUTH EAST

WILD FOREST GYM OBSTACLE TRAINING CENTRE Nuclear Races, Brentwood, Essex 08454561336

wildforestgym.com Facebook: Wildforestgym

NATIONWIDE FIT CAMPUK Ltd

Redditch, Wythall / BIrmingham, Edgbaston & Solihull, Sutton Coldfield, Tamworth, Lichfield , Barton / Burton Upon Trent 07966 638 009

fitcampuk.co.uk Facebook: Fitcampuk

WELLFIT OUTDOOR FITNESS Turnbridge Wells, Kent

BRITISH MILITARY FITNESS

07886 035773

Outdoor sessions in 140 Parks Nationwide

wellfitoutdoorfitness.com Facebook: Gowildfit

020 8996 2220

britishmilitaryfitness.com Facebook: britishmilitaryfitness

SAM WINKWORTH ACADEMY “BOOTCAMP EXTREME” The Vine Cricket Ground, Kent sam@samwinkworth.com

samwinkworth.com IMMORTAL FITNESS MARLOW/HAMBLEDEN/HENLEY 07792 881255

immortalfitness.co.uk Facebook: Immortalfit GUARDIAN FITNESS OCR TRAINING SE London 07584 414206

guardianfitness.co.uk

Obstacle Race Magazine 99