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EDITOR’S LETTER 1st June marked the start of Summer and the race season is rapidly gaining momentum. We’re spoilt for choice with some weekends having six or more events to choose from. But Co Founder, Editor & Chief
Designed by
Carl Wibberley carl@obstacleracemagazine.com 01246 813249 07808852033
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Co Founder & Sub Editor Kevin Newey kevin@obstacleracemagazine.com 07932 411592
Customer Services & Subscriptions Manager Caroline Newey caroline@obstacleracemagazine.com 07827 962542
more importantly it gives you all plenty of time to show off your ORM vest and T-shirts. Winner ...
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WHAT DO I HAVE FOR YOU: In this issue I have some real treats in store for you. An expert inov-8 ambassador teaching us how to tackle hills. A journey to the summit of Snowdon along a
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Earlsdon | Coventry www.buymyprint.co.uk 024 7671 2248
OCR. Tips to help you dip your toe into your first Wild Camping experience. Afraid of heights...then we have a little help to give. Ever wondered who has the best job to set them up for OCR victory. To top it all off I’ve chosen a couple of tasty protein rich recipes for you to try.
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
FRONT COVER PHOTOGRAPHER: Richard Burley EPIC ACTION IMAGERY
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Contents TRAINING
ISSUE #31 - SUMMER EDITION - 2019
NUTRITION
10
34
Make the most from your local green space while training.
Great recipes for you to try at home.
PARK LIFE
22
WHAT IS SPEED?
Gemma shares with us the secrets to speed.
RECIPES PAGE
38
HYDRATION & CRAMP
Advice to help cure cramp and keep your hydration on point.
68
FEATURES
8
STAND OUT PHOTOGRAPHY
The best pictures captured at events.
10
TOP TRUMPS
We weigh up the best job to help you on your OCR journey.
30
A LEAP OF FAITH
Have a fear of Heights? Read this...
36
MUDTREST PAGE
A chance to show off your favourite race pictures.
8
30
EVENT REPORT
14
RACE IN PICTURES
We tell a race day story through the power of pictures.
46
Red bull Quicksand
A relaxing day at the beach this is not.
50
TOUGH MUDDER CLASSIC
Is Tough Mudder better or worse for going back to its roots.
50
ADVENTURE
58
SUMMIT FOR THE WEEKEND
A guide to some of the best summits just crying to be conquered at the weekend.
64
WILD CAMPING
We help you take the leap and have a night under the stars.
70
TIPS FOR RUNNING HILLS
inov-8 ambassador Ben Mounsey shares his tips for showing hills who’s boss.
74
BARKLEY MARATHONS
54
SPARTAN STADION
We give you an insight into this exciting new format for Spartan UK.
Described as one of the toughest races in the world. Not one for the faint hearted.
KIT BAG
20
RACE SOCKS
We recommend the socks that are up to the tough task of OCR.
28
holdalls
We’ve sourced some of the best holdalls to stash all your kit come race day.
42
Hydration pack
Inov-8 have a pack that is perfect for your more lengthy adventures.
42
KIT BAG UPGRADES
We search for new items to help upgrade your kitbag contents.
64
8 Obstacle Race Magazine
STAND OUT PHOTOGRAPHY THE PHOTOGRAPHER: Name: RICHARD BURLEY Photo group:
EPIC ACTION IMAGERY
Interesting fact:
First photo qualification.......badge in the cub scouts. Actually, the only photo qualification I possess.
Located:
Burton upon Trent, Staffordshire
THE PHOTOGRAPH: Where was the photo taken?
Belvoir Castle. Just outside the festival area of the Regional Toughest Mudder. When was it taken?
18th May 2019 Kit:
Canon 1dx with a 16-35mm lens, 1 x Pocket Wizard Plus II remote trigger and 1 x Canon 600EXRT flash. 1 x 3-legged thing Corey tripod. Camera in bulb mode, lens set to infinity focus at 30mm, aperture at f7.1 and ISO250. Shutter was open for just shy of 3 seconds via the remote trigger. Flash was set to rear curtain mode.
Why stand out?
Low Light Settings And Light trails are great fun to shoot. And for me...a bit of a treat as so many of our events are day time. Having the chance to dabble with the complex hyperfocal length calculations and infinity focus (aka guessing and lots of trial and error) was great fun.
PARK LIFE Your local green spaces are seeing less and less foot fall as many teenagers are opting to sit in front of a games console instead of getting out and active. So their sad loss can be your gain, someone might as well put it to good use. We’ve put together a fantastic work out to help you to make the most of your local park. All you need is a loop to run and a couple of sets of steps or benches. You won’t be needing a watch or any other fancy tech, just run free and easy. On an obstacle course you’ll be required run for a short time and then this pace will be broken up by the need to complete an obstacle or challenge.
To re-enact this in training a park could be your perfect training tool. Each of the following exercises will help you to re-enact these race conditions. A park with benches every couple of hundred meters would be perfect, but as long as you have a single bench and you can run a hundred meters or so between exercises then it’ll be the perfect prep to get you a fantastic OCR engine.
Bonus: Don’t forget to use the monkey bars or goal posts for added grip strength training while you’re there.
10 Obstacle Race Magazine
STEP UPS: Stand facing the bench, step up with your left foot placed on the bench, lift your right knee up to ninety degrees to your chest. Alternate legs until you reach 30 reps. Then RUN….. Advanced - Propel yourself up with a real burst to activate your fast twitch muscles fibres
LEG RAISES: Sit on the bench with your bum perched on the edge. Raise your legs up while holding good posture. Hold for a 10 second count. Repeat 10 times. Then RUN…..
Advanced – Cycle your legs while holding your legs raised.
Obstacle Race Magazine 11
DIPS: Sit on the bench, place your palms facing down on the edge of the bench by your side. Slide your bum off the edge and ensure your legs are bent at 90 degrees. Now lower yourself until your elbows are bent at 90 degrees. Raise yourself back up and repeat the movement fifteen times, slowly and deliberately. Then RUN….
Advanced – Increase the difficulty by placing your feet further out in front of you.
PUSH UPS: Stand facing the bench, place your hands on the seat shoulder width apart and walk out your legs behind you. When your legs are full extended out, bend your elbows and lower yourself down until your chest reaches your hands. If you find this too difficult you can place your knees on the floor to cut some of the resistance or use the raised back of the bench. Repeat this until failure three times. Then RUN…..
12 Obstacle Race Magazine
S Q UAT S : Stand facing away from the bench, swing one leg back and place your toes of that foot on the bench. Bend the leg on the ground lowering yourself down in to a squat position. Try and complete fifteen repetitions for three sets. Then RUN….. Advanced – Increase the difficulty by slowing the reps right down.
PHO
TO G
RAP
HY B
Y: A NT W ILS O
N
DID YOU KNOW...
62,000
48%
THE NUMBER OF URBAN GREEN SPACES SITES IN GREAT BRITAIN
(4.9 million)
2.6bn
14
VISITS ARE MADE TO UK PARKS EACH YEAR.
OF CHILDREN IN ENGLAND VISIT LOCAL URBAN PARKS IN AN AVERAGE MONTH
THE NUMBER OF GREEN SPACES AROUND THE CITY OF LONDON
60%
THE AMOUNT FUNDING IS DUE TO BE CUT BY FOR PUBLIC PARKS BY 2020
8 in 10
PEOPLE WITH CHILDREN UNDER 10 VISIT PARKS AT LEAST ONCE A MONTH
30% of 16-24 year olds
from lower income families say they never visit a local park
£5.8bn THE FUNDING GAP THAT’S PREDICTED TO BE FACED BY 2020
I N P I C T U R ES The Bodypower Expo was founded in 2009 and is now undergoing an evolution. Its morphing itself into a all encompassing multisport show. Starting its life as mainly a Bodybuilding expo this year it included sports including OCR, Crossfit, Powerlifting & Jujitsu amongst others.
Walking into what is just one of the HUGE halls at the NEC used by the Expo to be greeted by a massive Bodypower Experience banner is quite the sight to behold.
14 Obstacle Race Magazine
The design of some of the stands are incredible. The Viking boat stand was a particular favourite drawing quite the crowd.
There could be no mistaking where the Break Point challenge stand was situated. You could hear the guard dogs from all around the expo.
Bodybuilding was where Bodypower Expo sprouted its roots from. You can still see this all around the Expo and if it sparks your interest then there are multiple competitions where you can watch was competetors battle it out.
Obstacle Race Magazine 15
Athletes, fitness professionals, fitness personalities and pro athletes were happily meeting and signing autographs for fans.
As well as the first ever National Fitness Games the expo also included lots of Crossfit/functional fitness competitions and stands.
16 Obstacle Race Magazine
Power lifters were amongst the competitors impressing spectators with their feats of strength and endurance. Both males and female competitors were a real sight to behold.
As their first year rolling out the Experience theme to the event it was impressive for anyone who has a passion for Multisports. We have no doubt next year it will continue to grow into an event not to miss. Next years event takes place from the 15-17 May:
www.Bodypower.com
WORDS BY: CARL WIBBERLEY PHOTOGRAPHY BY: KEVIN NEWEY
Obstacle Race Magazine 17
TOP JOB.. We’ve pulled together some of the best jobs you could be doing during the week to make you a better racers at the weekend.......
CHEF
L WORKER
POSTA
SPE E D CE E N DU R A N H T G N STRE BRAIN
SPE E D E N DU R A N CE STRENG TH BRAIN
18 23 20 16
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15 22 19 23
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77 PS RATING TOP TRUM
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ER PE TEACH
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SPEED ENDURANCE STRENGTH BRAIN
20 20 20 20
TOP TRUMPS RATING 80
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S RATING
76
u up ing to trip yo bratty kids try ur mind will be Dealing with means yo ty ni rtu t. in po at every op fitness on po well as your sharpened as
A job where you risk your life on a daily basis and literally never know what’s around the next corner helps to alwa ys be prepared for what a course can throw at them.
SCAFFOLDER
FARMER
20 19 23 18
SPEED ENDURANCE STRENGTH BRAIN
TOP TRUMPS RATING 80 most clinging Dealing with heights that would have very little fazes on for dear life on a daily basis ensures ds of bolts help thousan and them. Hundreds of poles build competition winning bodies.
TOP TRUMPS RATING 82 ver Sleep deprivation and working in whate for a mother nature throws at them makes body. strong mind and an even stronger
MA
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18 22 24 18
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SPE EN D ED STR URAN BR ENGT CE AIN H TO P
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18 16 19 18
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Obstacle Race Magazine 19
KIT BAG -Race Socks-
We’ve carefully chosen a line up of socks that have all the features you need to help protect your feet and keep you running at your best. Whether its hours in the mud or miles on the trails, these socks will help you to keep moving forwards.
in ov-8 SPEED SOCK HIGH • • •
Increased compression to aid blood circulation. Fast wicking. Padding underfoot & around the ankles for protection.
www.inov-8.com
RRP: £18.00
1000 MILE
RUN ANKLET • • • •
Great value twin pack. Ventilated mesh. Padded foot and Achilles tendon protection. Arch bracing helps keep the sock in place.
www.1000mile.co.uk
20 Obstacle Race Magazine
RRP: £12.99
K ALE NJ I KIPRUN
• • •
Special yarns reduce the risk of rubbing and blisters. Fabric wicks moister away from your skin. Supportive technology used places pressure in just the right places, so your ankles are more stable to prevent sprains.
RRP: £7.99
www.1000mile.co.uk
1000 MILE
COMPRESSION SOCK
• • • •
Graduated compression accelerates blood circulation. Aids muscle recovery. Length offers protection to your shins. Minimises muscle fatigue and soreness.
www.1000mile.co.uk
RRP: £16.99
D ARN TO U G H 1/4 ULTRA LIGHT
• • • •
Premium feel & Lightweight. Guaranteed For Life. Merino wool draws moisture away from your skin and dries fast. Naturally Antimicrobial: Repels bacteria and odor.
www.darntough.com
RRP: £18.95
ST A N C E
SLANTED TAB
• • • •
Breathable Performance Mesh. Lightweight Terry Select Cushioning. Left/Right Engineered Arch Support. Reinforced Toe And Heel.
www.stance.eu.com
RRP: £11.99 Obstacle Race Magazine 21
WHAT IS
SPEED ? 22 Obstacle Race Magazine
Speed is how quickly you’re able to move from one area to another. The more force you’re able to exert the faster you’ll be able to cover that distance. Speed is a health related factor of fitness, this is means you’ll see health benefits by improving in this area. Speed work uses your adenosine triphosphate - phosphocreatine (ATP-PC) system and anaerobic energy systems. You’re ATP-PC is for immediate energy release within 1-10 seconds. Once this has been used the body needs another energy source. This then comes from the anaerobic system. Fuel comes from carbohydrates, either as glucose in your blood, or glycogen in your muscles and liver. This energy level can be sustained for 1-2 minutes. Speed is a major factor in high intensity work, it not only relates to how quick you can move from point A to point B, but also how quick you can move a body part. For example throwing a spear in a Spartan event.
Why do you need speed? Speed work is important in short races as you want to make sure you’re as quick as possible to get over the finish line. It’s also key if you want a quick burst of energy to get past a fellow racer if you’re in a competitive field.
The difference between speed and endurance? Endurance is based on two elements, either cardiorespiratory or muscular endurance. Cardiorespiratory is the ability to sustain energy aerobically to transport and utilise oxygen during a sustained period of time. It underpins all aerobic activities for example long distance running. T\If a person has a higher volume of slow twitch muscle fibres in their body they will have a better maximum oxygen volume, which in turns leads to a higher VO2 max. Muscular endurance is the body’s ability to have repeat contractions against a resistance for an extended period of time. For this to happen the body will need to have a oxygen rich blood supply to the muscles.
Muscles used in speed work when running? Glutes - Gluteus Maximus, Gluteus Medius, Gluteus Minimus Hamstrings - Bicep Femoris, Semimembranosus, Semitendinosus Quads - Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
How to increase your speed? You can increase your speed by doing power training in the gym with weights. This involves training for short periods of time to maximum effort with limited recovery. Training like this allows your body to adapt and tolerate the increase of lactate in the body. Before you get to this level you need to make sure you have a good aerobic and endurance capacity before you push your body to this increased level as you’ll quickly be accelerating, changing direction, jumping and lifting heavy weights.
Is being quick easier for some people? Speed can be genetically determined with the physiological makeup of the muscle. The more fast twitch muscle fibres a person has they will naturally they will be able to release energy quicker. Other physiological factors include being able to select appropriate motor units, the elasticity of the muscle fibre and availability of the ATP-PC energy system. Having the correct technique is also going to be a big contributing factor into speed as well.
Things to think about with speed work? Injury - Make sure you have a good endurance base of training, this will make sure your muscles are fully prepared for the increase weights and power needed for the speed work. Intensity - Although speed and power work needs to be completed at a high intensity, you need to make sure your training programme is balanced and you don’t over work one muscle group at each training session. Time - Thinking about how many times a week and how long you’d need to be training to make sure you don’t injure yourself or lead to overuse injuries.
Obstacle Race Magazine 23
KETTLEBELL SWINGS Start with the Kettlebell on the floor and start the initial swing between your legs, hinging from your hips and keeping your back flat. Quickly and powerfully thrust your hips forwards to a standing position with your arms level with your chest acting as the pendulum during the movement. Again make sure your abs and glutes are tight during the exercise.
DEADLIFTS Stand with your feet shoulder width apart and hands gripping the bar at your waist. Slowly and controlled push your hips back, keeping your back straight and the bar close to your legs, lower the bar down to the middle of your shins, to stand back up, push your hips forwards.
SINGLE LEG DEADLIFTS Hold a weight in one hand, the side that you’re holding the weight in is the leg you’re going to lift of the floor. Hinge from your hips and slowly raise your legs backwards and bring your chest towards the floor. You want to keep your back and hips straight throughout the action.
HIP BRIDGE Lay on your back with your knees bent, place a weight on your pelvis and slowly raise your hips off the floor. Squeezing your glutes as you raise them up and slowly lowering them back down.
Obstacle Race Magazine 25
SUICIDE SQUATS 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.
SQUAT JUMPS Stand with your feet shoulder width apart and bend your knees as you lower down, brace your abs and squeeze your glutes, as it’s a power action, once you’ve lowered your body down you want to have an explosion of energy as you jump up in the air, when you land, go straight back down into the squat action with bent knees. Aim to keep your chest and head looking forwards throughout the action.
WRITTEN BY: Gemma Spackman - Head Coach at Fundamental Sports and Fitness WEBSITE: www.fundamentalsportsandfitness.co.uk 26 Obstacle Race Magazine
Take on the challenge of this military driving course and go where only tanks dare
C
H
A
E L L
N
G
E
FlasH (6km) Legend (12km)
Driffield Camp East Yorkshire
Saturday 14th September 2019 REGISter at herochallenge.co.uk
KIT BAG -Holdalls-
These holdalls are chosen because they can take anything you can throw at them and be trusted to keep your kit safe, sealed and secure in a bag drop.
KITBRIX • • • •
Extremely robust, almost indestructible Zips to other Kitbrix to make it easier to travel with. Water resistant Great for multi-sports like triathlon
RRP: £58.95
www.kitbrix.com
QUECHUA • • • •
Storage can be extended from 40-60L Very easy comfortable to carry even when full 10 year warranty Compression straps to keep items in place
RRP: £34.99
www.decathlon.co.uk
28 Obstacle Race Magazine
DRYDOCK 100 • • • •
100L of storage for those who like to take the kitchen sink. Comfortable carry straps Super water resistant Wipe clean and durable
RRP: £73.00
www.alpkit.com
ALL TERRAIN KIT BAG • • • • •
40L Perfect for all your kit, leave nothing behind Separate shoe compartment Padded laptop sleeve for your tech Multiple strap options Loads of pocket space
RRP: £90.00
www.inov-8.com
TEAM RUCKSACK III+ • • • •
45L of storage Roll top sealed Separate compartments for wet & dry kit Light weight feel
RRP: £60.00
www.speedo.com Obstacle Race Magazine 29
A LEAP OF
FAITH 30 Obstacle Race Magazine
It’s
natural to feel a little nervous when you find yourself peering down at the ground from a great height. But for some, the fear of high places is so extreme that panic and vertigo set in at the mere thought of being anywhere other than ground level. We’re not talking a bungee jumping scale height here because that’s quite a rational fear! We’ve all either suffered from or seen someone suffering from some sort of fear of heights. Many races now include obstacles that are best described as mental obstacles rather than physical ones. We describe them as mental obstacles mainly because they don’t usually require physical strength to overcome them but they do require you to scale a mental hurdle in order to compete them. People suffer from varying degrees of fear when it comes to heights. Some reluctantly manage experiences at height but can get it done, others literally can’t wait until the experience is over. Then there’s the more extreme end of the spectrum with people who are crippled by fear and won’t even attempt a cargo net never mind slides and walk the plank style obstacles. There are two main causes that can be attributed to a fear of heights. Traumatic – a fear has developed following a traumatic incident involving a fall from a height or witnessing someone else get hurt as a result of falling from a high place. Genetic – all of us are born with an innate fear/respect of heights – it’s an evolutionary necessity to keep us away from danger and to protect our species from extinction. It is said children are born with only 2 fears – a fear of falling and a fear of loud noises. Even if you don’t suffer from this yourself you can look after your fellow racers by looking out for the signs of when it’s all too much & how you can help someone in an acute state of panic. The signs to look out for are: Trembling, gasping for breath), crying, screaming, Nausea, Vomiting, Dizziness and a spinning sensation (vertigo), A general and irrational sense of panic, a temporary loss of some bodily functions (numbness), Dropping to the knees, clutching on to someone or something, racing heartbeat, Chest pain. Please note, its important that you remember that sometimes when someone is in an acute state of panic, there is no point trying to convince the person that the fear is without merit. They won’t be able to process the information rationally. The best approach is to empathise with the individual, and provide reassurance that they aren’t in danger and that you will help them get back to ground level. Here are some useful tips: Stay with the person, Don’t let lots of people fuss over the individual in crisis, Move the person to a quiet space way from the edge or to a place where the view to the ground is obscured, Speak to the person in short sentences, Don’t make assumptions about what the person needs, Be as predictable and calm as possible.
Obstacle Race Magazine 31
If you have a fear of heights yourself there are no quick fixes to conquer this. To help combat your fear you need to be ready to put in the commitment and time. You have to face your fears to stop them controlling your life, and it’s likely you’ll feel a little worse before things get better.
Here are few tips to help you manage your own fear: Be Prepared -
If you know you need to be in a situation that will require you to be at a height, take some time to prepare yourself mentally. Looking at past obstacles that have featured regularly on a course your about to take on is a good way to try and combat surprises.
Exposure and Desensitising -
It’s possible to become gradually desensitised to your fear of heights with time and patience, although this method can take a while to be completely effective. Tasks yourself with a height-related tasks such as a diving board at the pool.
Breath –
Using effective methods of relaxation will more often than not help. These may involve mental visualisations, breathing control and muscle relaxation. This aims to help you to relax when you’re confronted with a fearful situation, so is especially effective when you have a ‘surprise’ obstacle.
Don’t look down-
You’ve surely already heard that you should try to never look down. The height will usually only increase your fear and anxiety. Keeping your head up and focused on the peak will help lots on obstacles such as cargo If you can help it then stay away from the edge of the obstacle and explain to the marshal why you are doing so. When you’ve got your breathing under control then focus your sight on a fixed point in the distance and make your way to the edge, don’t stop and just proceed to do what needs to be done. This gives your mind less chance to take charge of the process. This is particularly effective of walk the plank type obstacles.
Share with other racers -
Don’t be afraid to talk about it as you may encounter more racers who are suffering from the same problem and they may have helpful tips that may have worked for them.
If you’ve got a friend in need –
Racing with a good friend can be helpful. For many who don’t suffer too badly something as simple as a gentle encouraging nudge may be all they need. For obvious reasons this needs to be pre agreed with the person. If you push someone from a slide thinking you’re helping you may actual be setting them up to drown as they gasp for air with shock. Agree what will happen before the event and then help them on their way when the time comes. Sat down slides are especially good for this technique because you can sit on the edge ready to be nudged.
Test Run-
For obstacles like the dragons back when its actually only a very small gap you are jumping across but the height can make it feel like you’re scaling the grand canyon. A good method to use is to stand at the side of the obstacle at ground level and practice jumping the distance. You’ll find that in most cases its actually very little effort to make the short distance you’ll be required to hop across, and will make it much easier mentally knowing this when you go up to give it a shot.
Conclusion -
If this article helps just one person feel more confident when dealing with mental or any height related obstacles then it’s a winner in our eyes. But just as importantly if you don’t have the same fear we hope this helps with your understanding of what others may be feeling who face their fears and how you can help to overcome them.
Know your height related phobias... There are a number of height related phobias. Here are the main ones:
1.
Acrophobia
2.
Aeroacrophobia
One of the most common phobias in the world, acrophobia is an extreme or irrational fear or phobia of heights. In the most extreme cases the person can only function at ground level.
Aeroacrophobia is a fear of open high places, such as at the top of a mountain, in a hot air balloon, or even being on an airplane.
3.
Illyngophobia Not to be confused with acrophobia, Illyngophobia is a fear of spinning and dizziness. A person may not directly be fearful of heights, but fearful of getting dizzy due to the height.
4.
Climacophobia
5.
Bathmophobia
This is an extreme fear of climbing or going down from a great height, especially stairs, slopes or ladders.
This is an extreme fear that can occur by simply seeing or observing stairs or slopes. The person may not even have to climb the height, but would get scared just by seeing it. PHOTOGRAPHY BY: MY BIB NUMBER PHOTOGRAPHY BY: TOUGH MUDDER OFFICAL
RECIPES SHRIMP BOIL & SAUSAGE A delicious protein rich one-pot Southern staple
PREP: 15 MINUTES COOK: 20 HOURS YIELD: 4 SERVINGS
INGREDIENTS 2 -3 tablespoons cooking oil 1 lb. small red-skinned new potatoes (about 12) 2 tbsp. olive oil 1 large onion, chopped Kosher salt Pepper 4 oz. kielbasa, sliced (World food Aisle) 2 cloves garlic, finely chopped
1 tsp. ground coriander 1/2 tsp. ground mustard 1/4 tsp. cayenne 3/4 lb. large peeled and deveined shrimp (about 16) 1 ear of corn chopped 1 bunch spinach (about 12 oz), thick stems discarded, leaves roughly chopped
METHOD
345kcal 1. Place potatoes on plate and microwave on High 2 min. Turn and microwave until just tender, 1 to 2 21g 35g minutes more. Cut in half. 13g 2. Meanwhile, heat oil in large non-stick skillet on medium. Add onion and 1/2 teaspoon each salt and pepper and cook, stirring occasionally, until onion is tender, 4 to 6 minutes. Add potatoes and cook, stirring occasionally, until light golden brown, 2 to 3 minutes. Push to one side of pan. 3. Add kielbasa to other side of pan and cook, stirring occasionally, until starting to brown, 3 to 4 minutes. Add garlic, coriander, mustard and cayenne and cook, 1 minute. 4. Add shrimp, corn and spinach; cover and cook, shaking pan occasionally, until shrimp are opaque throughout, 2 to 3 minutes.
Calories Protein Carbs Fat
RECIPES EASIEST-EVER PAELLA
Not planning on holidaying in Spain this year? This fantastic Paella will bring a little Spain to you
PREP: 15 MINUTES COOK: 1 HOUR 10 MIN YIELD: 6 SERVINGS
INGREDIENTS 1/3 c. extra virgin olive oil 8 oz. (16 to 20 ct.) shelled, deveined shrimp 8 oz. squid (bodies), rinsed, patted dry and sliced 1 medium onion, finely chopped 1 can (14 oz.) fire-roasted diced tomatoes, drained 3 cloves garlic, chopped 1 1/2 c. Arborio rice 3 1/2 c. seafood broth 1 bottle (8 oz.) clam juice 12 littleneck clams, scrubbed Parsley and lemon wedges, for garnish
METHOD 1. In deep 12-inch cast iron skillet, heat oil on medium-high until hot but not smoking. Add shrimp, squid and pinch salt. Cook 2 minutes or until shrimp start to brown, stirring once. With slotted spoon, transfer to medium bowl.
390kcal Calories 21g Protein 45g Carbs 14g Fat
2. Reduce heat to medium. Add onion and tomatoes. Cook 8 minutes, stirring often. Add garlic; cook 2 minutes. Add rice; cook 2 minutes, stirring. 3. To skillet, add broth and clam juice, stirring to distribute rice evenly in pan. Heat to boiling on medium-high. Boil, without stirring, 15 minutes. Nestle shrimp, squid and clams on top of rice. Cover skillet with lid or foil; cook another 10 to 16 minutes or until clams open and rice is just tender. Remove from heat. Let stand, covered, 10 minutes before serving. Garnish with parsley and lemons.
Obstacle Race Magazine 35
MUDTREST WALL
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#MUDTRESTWALL
Fancy getting featured on the MUDTREST WALL ? Simply send your picture to us at:
carl@obstacleracemagazine.com
Obstacle Race Magazine 37
HYDRATION & CRAMP
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L
ooking towards the Summer race season ahead of us the majority of you will have already put in your base training over the Winter and ramped up the intensity throughout Spring. The last thing you want now is to let all that hard work go to waste by letting dehydration and cramp ruin a race plan. As the temperature rises we will start to sweat more to regulate your body temperature, and this means not just a loss of all important fluids but also minerals that are lost in sweat too. Its important that we keep both these levels topped up to ensure our minds and bodies are able to work at their best. An adult human body is made up of approximately 70% water, it’s important to remember this when you decide to skip a drink at an aid station. However, hydration is a lot more than just water; it’s also about the nutrients and minerals that it carries throughout the body, the oxygen that moves through our lungs, the force that aids digestion, and the liquid that cools the body. Hydration makes all this happen. Electrolytes also play a crucial role in ensuring we are at our best. The most important for athletes being Sodium, Potassium, Calcium, Magnesium, and Chloride, all play important roles in maintaining bodily movement. Our bodies are amazing and individuals have shown immense capacity to remain mobile on little to no food, and there are even records of people who have gone without food for 21 days and survived. But without water the body shuts down in a fraction of that time, around 100 hours is the most you’ll survive and that’s at normal outdoor temperatures with minimal exertion. All of the cells in our body require electrolytes to stimulate electrical impulses across membranes. Among others, this stimulus helps regulate nerve function, blood pressure, tissue repair and muscle contraction.
Our bodies are constantly losing water, which is why drinking a glass of water once a day is not nearly enough to keep our bodies replenished. We lose water when we sweat, go to the bathroom, and even when we exhale. So it goes without saying that we lose a lot of water when exercising and training especially in the hotter weather Summer brings. So what can we do to counter-act the risk of dehydration effecting our performances and also the risk of cramping because the two are connected on many levels. Under hot race conditions an adult can lose around 1 to 1.5 litres of sweat per hour, yes PER HOUR. Bearing in mind that water acts as a lubricant for our joints, regulates our body temperature through sweating and respiration, helps to flush waste, maintains proper blood flow and brain function and also ensure muscles can work correctly. It’s safe to say correct hydration can make or break the finest of race plans. This coupled with that fact that both mental and physical performance plunges when you’re just 2 percent dehydrated, it imperative that you get this balance right. Now that’s not a signal to go out and drink until you feel like you’ll burst, because that can cause just as many problems as it can solve.
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Why is drinking too much a bad thing bad…. There’s a fine balance in your body between the minerals and the hydration it needs to function. Too much water and you risk tipping that balance and risking all the systems mentioned above not working correctly, as well as a higher chance of the symptoms of cramp occurring. The more serious consequences of these are called hyponatremia(over hydration).
So how much should you be drinking…… This is obviously an individual thing but 8-10 glasses a day are said to be around what you need to “maintain’, but on the days where you are more active, training or racing you need to also replace some of what is lost, in which case you are probably looking closer to 15-20 glasses a day. A great way to measure your fluid loss can be to weight yourself before going out for a long run. Then after an hour out on the trails, weigh yourself again and this will give you a very rough idea of the amount you’ve lost. Endurance athletes have used this method to very roughly work out their loss for quite some time, and equates to about 1Lb of loss to 1 pint of water.
But what about my minerals you lose…… You’ll lose sodium, magnesium as well as other important minerals each day, and this is magnified when racing and training. A good balanced diet, sports drinks and supplements such as a multivitamin in a morning and ZMA at night will also help to maintain your balance. If you don’t like the taste of sports drinks then water with an electrolyte tablet added will also make a good alternative, just don’t be tempted to go for the ones with added caffeine because too much caffeine can have the opposite effect to what we’re hoping for. If you are a heavy coffee drinker then you’ll also need to take this into consideration when working out your water intake (you’ll need more water).
What fluid do I need when racing…… Now this is a tough one, some shorter events of 5kms or less will only have one water stop, so its really important that you go into the race properly hydrated. During the event our advice would be to take water at every opportunity even if you don’t feel you need it. You never know when the last aid station will be and it will already be too late if you wait until you feel thirsty to finally decide to take a drink.
How is this linked to cramp….. Cramp is still one of medicals grey areas, this is mainly because there isn’t an all encompassing solution to everyone’s symptoms that they suffer from. But what medical professionals do understand is that there are two main causes of cramp when it comes to sports. The first being that it’s one of the ways in which our body protects itself. When we race especially over longer distance we’re basically damaging and breaking down our muscles. By training we prepare our muscles for this, but without proper training before race day it can leave our muscles in shock. If you’ve only ever run 5km in training, then don’t be surprised when cramp sets in after 5 miles. It’s a distance your body isn’t ready for and will send signals to your muscles to ‘cramp’ in an effort to protect them/you from long term damage. Think of it as your body’s version of a car engines limp mode, causing restriction so no further damage occurs. So ensure you get adequate training and recovery before each race to help ward off cramp.
The second reason is more on topic and this is due to your mineral and hydration balances not being correct. If your hydration levels aren’t on track then it will stop everything right down to a cellular level from working correctly, but this is also true of your mineral levels. One of the best courses of action is that you take a daily multivitamin(ensure it has calcium included), ZMA at night(this also aids sleep) and also consider using a little LoSalt on your food, LoSalt is a reduced sodium salt but it has the added potassium that is a very important mineral to maintain correct levels of to ward off cramp. These three coupled with correct hydration should levitate 99.9% of cramping issues. Drink plenty of water, eat a balanced diet, get the required training in, use supplements where needed and you should breeze through the Summer race season.
Obstacle Race Magazine 41
KIT BAG -inov-8 2 in 1 Pack-
A true Swiss army knife of a pack. On one hand its a versatile hydration vest, and on the other its a pack that you can take all your kit you’d need for a day in the mountains. This pack will be one that you’ll find yourself reaching for again and again. Its multifunction and versatility make it a fantastic investment. The 5 litre race vest can be detached from the 10 litre pouch, via five quick-release compression straps. Lightweight breathable mesh back panel helps to keep you cool and comfortable while wearing it. Two chest straps keep the pack in place and avoid it bouncing around. Eight pockets give you a multitude of options: • Two small top mesh pockets • Secure device pocket • Glove/hat storage pocket. • Alternative flask/storage pocket. • Two large stretch mesh stash pockets. • Two zipped entry lower flask pockets. • Secure rear pocket on vest. Also Included are 2 x 0.5L Ultraflasks and soft Speed Cup.
res t i L 10 f o e ag sto r
TECH SPEC
le b a h t Brea acking B h s e M
WEIGHT - 345g
STORAGE - 5L or 10L
RRP - ÂŁ150
www - INOV-8.COM
h S a f e Tkeect Po c
2 x 0. 5 L U lt r a f la s k s There are some pieces of kit that are simply worth their weight in gold, this pack from inov-8 is one such piece of kit. Whether its a day in the mountains, an ultra distance, a self supported race or even just a Summer training run this pack has you covered. If you have the funds and you’re looking to broaden your challenge horizons then this is the pack for you. Obstacle Race Magazine 43
KIT BAG -UPGRADES-
B U LLE T & B O NE Bullet & Bone is a world first! The inaugural range is made up of four products which all contain never tried before combinations of natural extracts which have been carefully blended together to enhance alertness, concentration and stamina. The products are there to help athletes & fitness fanatics of all levels reach their goals and achieve those all-important marginal gains during physical activity. Not only this, they also smell and feel great, matching grooming standards you’d expect from a highend skincare brand. -Bullet & Bone Muscle Activating Rub will give muscles and joints an instant kick-start using rapidly absorbed, warming and stimulating ginger, black pepper and willow bark. -Bullet & Bone Vapour Release Balm is the first of its kind to perform functionally and be pleasurable to apply and wear on the skin. The soft wax opens the airwaves with menthol and eucalyptus extracts while jasmine, lemon and coffee beans enhance concentration, alertness and stamina. -Bullet & Bone Protective Moisturising Spray channels the efficacy of 11 essential oils in a light weight, non-greasy formula that provides protection from the elements and can be reapplied before, during and after being active. It’s also lightly fragranced with fresh aloe vera and jasmine to aid concentration and focus. -After a workout, the Bullet & Bone Cooling Recovery Body Wash will aid cooling down and muscle recovery. Magnesium Sulphate (Epsom salts) aids muscle recovery while menthol, eucalyptus and peppermint alongside essential oils pack a punch to ensure this high performing wash will stop perspiration, revive and ensure you’re ready to go. Bullet & Bone will help ease you into a workout after a long day in the office or maximise performance ahead of competing on track or field.
Available from: The Bullet & Bone gift set can be purchased exclusively from www. bulletandbone.com and has an RRP of £39.99. Individual products are available from www.thegroomingclinic.com and Amazon. @bulletandboneuk
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NU TR ITIO N X
ULTIMATE NIG H TTIM E FLOR M U L A Gym-goers, athletes and sportspeople of all disciplines have a new protein supplement to come to the rescue of sore muscles courtesy of sports nutrition specialists Nutrition X, who have today launched a brand-new casein protein formula specifically designed to be taken at nighttime thanks to its sleep-inducing properties. Aptly named Nighttime Protein, the casein-based formula – renowned for its slow-release protein properties – delivers 26g of protein and just 1.6g of sugar per 33g portion; specifically designed to stimulate muscle recovery overnight by increasing amino acid availability. Thanks to this, casein protein can actively help to promote muscle growth when taken alongside resistance exercise, ideal for those trying to achieve an increase in muscle mass. What’s more, the formula contains a unique formulation of added L-Tryptophan and Magnesium, both of which are known for their sleep quality/quantity enhancing properties. The result: a slow-release, easy to digest protein formula that actively helps you achieve a sound night’s sleep. Available in Strawberry and Butterscotch flavours, the Nighttime Protein can be consumed as a tasty shake or decadent mousse-like pudding around an hour before bedtime. As with all of Nutrition X’s scientifically-formulated range, the Nighttime Protein has been batch-tested and Informed-Sport accredited, giving athletes the peace of mind they need that the formula contains no products listed on the WADA (World Anti-Doping Agency) banned substance list.
Available from: Nutrition X’s Nighttime Protein is priced £43.99 per 908g tub and available to purchase via the Nutrition X website www.nutritionx.co.uk/protein/casein-protein
WIN
Fancy winning yourself a set of ORM wear ? To enter simply send an email to the below address and let us know why you should win
Carl@obstacleracemagazine.com Don’t forget the subject heading WINORM
Red Bull
QUICKSAND
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S
un, Sea & Sand
ounds like a relaxing day at the Beach for most.….
What about if you then throw in two laps of a half mile course with sand dunes the size of double decker buses…. this day dream can quickly become a nightmare. More than six hundred runners battled it out in knockout heats during the second instalment of Red Bull Quicksand. Fitness enthusiasts tested their mettle by climbing and running over 10,000 tonnes of sand. This uniquely brutal one mile race took place along the beach in Margate - one of England’s best-known seaside towns. Runners and fitness enthusiasts battled it out during the innovative and gruelling seaside race. Not only did they have the challenge of running on sand across the one mile course (runners expend 1.6 times more energy on sand than running on a road surface) – the route was festooned with multiple giant sand castle shaped climbs to tackle before reaching the finish line. The course comprised of multiple sections created to test endurance, agility and speed. Trenches, rollers and giant sandcastles stood between the runners and victory, with the tallest climb a staggering 23 feet tall - almost the height of two double-decker buses.
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PHOTOGRAPHY BY: REB BULL CONTENT POOL
LOOK OUT FOR THEIR NEXT EVENT AT:
WWW.REDBULL.COM/QUICKSAND
TOUGH MUDDER
CLASSIC RACE REPORT BY: MATTHEW RIGBY, 34,
PERSONAL TRAINER AT DW MACCLESFIELD, X15 TOUGH MUDDERS
PHOTOGRAPHY BY: EPIC ACTION IMAGERY WWW.EPICACTIONIMAGERY.COM
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May brings the start of the OCR season, and the first Bank Holiday weekend of the month gave us the Tough Mudder season opener, London West at Henley-on-Thames. I bought this year’s Tough Mudder season pass with a certain amount of trepidation and several unanswered questions. Would the decision to remove money prizes for podium finishers in the elite ‘Tougher Mudder’ wave drive away the best competitors? Could the sense of community and camaraderie continue with the loss of key event personnel who had brought so much to the atmosphere at each event? And most importantly, would the rebrand and desire to make the event more accessible to obstacle course novices of all abilities jeopardise the experience for Tough Mudder legionnaires like me? The release of the course map confirmed what many of us had long hoped for; the double lap system had gone to be replaced with one 13 kilometre lap, the ‘Tough Mudder Classic’. An instant improvement was the removal of repeat obstacles without sacrificing the overall number of obstacles on the course. The Tough Mudder Half event is not being offered this year, and some of the previous multi-event challenges like Repeat Offender are no more. Whilst this removes some flexibility from the event it also means that the second half of the Tougher course is not starting to get clogged up with shorter distance competitors, this can only be a good thing for the timed Tougher Mudder wave. Immediately on arrival at the London West event there was a fantastic atmosphere at check-in. Tough Mudder has always had some of the best volunteers in OCR and they were out in force at London West. There were some really imposing new obstacles visible from the start line including Mudderhorn, the new 25 foot tall rope climb and extended cargo net obstacle. The true Tough Mudder classic Electroshock Therapy is back at the finish line in full view of the spectators where it belongs; if you’re going to be brought to your knees by 10,000 volts you want your supporters to be able to see it to justify the hefty spectator fee! The first big change was the merging of the warm up pen and the starting area, and this caught me slightly off guard on the first day when the countdown started and suddenly we were out on the course with no transfer to the start line as with previous years. The course design was improved, with obstacles in clusters for maximum spectator engagement. A significant benefit of the London West venue is the natural elevation gain brought by the landscape, this adds an extra element of endurance. Obstacle Race Magazine 51
In comparison with last year’s event, This was rather than just legionnaires Tough Mudder had really raised their having access to them like in previous game in relation to the obstacle quality. years. The classic obstacles are still There was a there in all their glory, larger number of but with the addition There was a panicobstacles where of extra elements or failure resulted in inducing layer of perspex twists to push obstacle full immersion in lovers to their limits. between me and the water, enhancing example, there surface of the water as I For the experience was a panic-inducing dragged myself through layer of perspex for participants at all levels. No the level up lane on Cage between me and the more landing surface of the water Crawl. on woodchip if as I dragged myself you failed which through the level up is a definite positive. Another great lane on Cage Crawl. The barbed wire I feature of this year’s course was the rolled underneath in Kiss of Mud was introduction of ‘level-up lanes’, open significantly lower in the level up lane, to all who are brave enough to tackle bringing a few scrapes as I tried to them. maintain my speed.
2019 also saw the introduction of slack line obstacles Spread Eagled and Black Widow. This is a new dimension for Tough Mudder which has not previously tested balance skills and technique to the same extent. Overall the decision to sacrifice some of the course distance to encourage inclusivity has paid off. The return to the one lap format, the improvement in obstacle build quality and the introduction of level up lanes means that it is still a really enjoyable event for seasoned OCR veterans as well as novices. I thoroughly enjoyed this weekend, it was a fantastic start to the TM season. It confirmed I made the correct decision to purchase a season pass. Now for the rest of the season.
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If you fancy a bit of OCR action but want to skip the mud or if you’re looking to race competitively on a fast & furious course in a truly unique location, then Spartan has the answer . . .
Registrations are now open for the Spartan UK Stadion race, taking place at iconic Twickenham Stadium on Saturday 23rd November 2019. The obstacle course event, which is the first to be held by the Spartan UK team at the Twickenham Stadium, will give racers the chance to experience the venue like never before. The Spartan Stadion is a 5km obstacle course race but with a twist. None of the traditional mud mean lots of fast and furious action will be taking place across the course. Set over the perfect distance for those competing in their first obstacle course race and a great way for the experienced racers amongst you to race against the clock. Competitors will weave their way through sloping walkways, navigate the winding corridors and scale the stadium stairs. The famous Twickenham rugby stadium will be packed with 20 unique and challenging CrossFit style obstacles, suitable for racers of all skills levels. Obstacles will include box jumps, stair climbs, low crawls and carries as well as some of the more traditional Spartan obstacles. It’s set to be an exhilarating course that will test racers speed and agility over a short distance. The race course will be mud free and the famous 30-burpee penalty will be reduced to 15 to come in line with format of the fast-paced course. Spartan are expecting over 4,000 people to be heading to South West London to take part in the race. There will be food and drink on offer throughout the day. Spectators are welcomed, ensuring friends and family can cheer on their loved ones as they tackle the course. This will help to create a festival atmosphere never seen before at a Spartan race. Spartan General Manager for UK and Ireland Sam Lansdale said: “We are all absolutely thrilled to bring the Spartan Stadion race to this iconic location. Twickenham is steeped in history and it’s incredibly exciting to be able to hold our event here for the first time. “The course will include a whole host of new obstacles and it’s an amazing opportunity for people to race at a world-famous stadium. The event is accessible to people of all abilities and there will be a real festival atmosphere to keep everyone going right to the finish line!” Nigel Melville RFU interim Chief Executive said: “We’re excited to bring another new event to Twickenham Stadium and showcase the versatility of our venue. After having played host to the NFL and esports it’s great to now have the Stadion 2019 obstacle race visit Twickenham later this year. We’re looking forward to welcoming Spartan in November.” Spartan now has over 200 events in more than 42 countries across the globe and over 1 million racers a year.
For more information visit: www.spartanrace.uk/en/obstacle-course-races/stadion
ADVEN
NTURE
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Y L l i we d d - S n ow d o n - S n ow d o n i a
1 1 KM
8 9 8 f t E l evat i o n
5 - 7 hours
GUIDE & PHOTOGRAPHY BY: LOU BRIERLEY OF WWW.EXPLORESTRONGER.CO.UK / INSTAGRAM @LOUBRIERLEY
Obstacle Race Magazine 59
I
f you’re familiar with Snowdon, the highest mountain in Wales, then you’ll more than likely have heard of some of the paths that lead the way. These being the more common Llanberis, Miners, Pyg and Watkins path. A couple more such as the Rhyd Ddu and Grib Goch which are lesser known but require higher skill than just your average hike in the hills. That said, there is a ridge that almost seems forgotten when considering a walk up Wales’ highest mountain, Snowdon. That route is Y Lliwedd. The impressive ridge is 898m tall and stands impressively over Glaslyn and Llyn Llydaw. Even on the busiest of days on Snowdon this path/ ridge-line can be quiet and remarkably peaceful. It’s a Ridgeline that stands on the opposite side of the lakes when you’re walking up to Snowdon via the Pyg or Miners tracks and stands impressively tall over Llyn Llydaw. From a distance their sheer size and dominance has always drawn me in. Always wondering what it would be like to stood on their near 800m ledges and peering down. I can now confidently tell you it’s AWESOMELY BREATHTAKING. 60 Obstacle Race Magazine
I’m not sure why it’s forgotten about as it is part of the famous Snowdon horseshoe that will take you to the summit of Snowdon, Garnedd Ugain and Crib Goch all in one go. But that said, this little gem of a walk can be done as a solo loop by itself or in sections of the horseshoe mentioned above. Depending on how much time you’ve got will determine how much of it you can finish. For this hike I’ll be guiding you around the Y Lliwedd loop, starting and finishing on the miners path.
Charging a day rate of £10 it’s easy to see why this car park gets full very quickly. So unless you’re hiking early morning or late evening you may find this car park full. It is however, the closest car park you can get to the trail head. Your second option is Pen-y-Gwrd, which is a little further, and lower than Pen-y-pass. This time roadside metered parking is available and it’s £2 for 4 hours or £4 all day. It does mean a little hike up to the start of the trail head, maybe 30 minutes, but you could save yourself a few quid by doing so. Consider it a warm up maybe. The Route - Initially you’ll start this walk by following the Miners track to Snowdon. This is the track on the left hand side of the car park. Relatively flat and very easy to follow this leads and gives great views of the full Snowdon horse. That’s Y Lliwedd, Snowdon, Garnedd Ugain and Crib Goch in order from left to right. Once you reach the first lake the path will fork and split into two. You’ll take the left track and leave the miners track to go off to the right. From here the path is well routed and easy to follow. It gets steep fairly quickly but don’t let that intimidate you, once you’re warm it’ll be over. There are some bits that will require a small scramble so the path becomes less visible. Don’t worry, just take your time and follow what you can see. Usually that means going up and following what worn stone and trail is visible. Once you’ve got through the scramble section the path will open up again and you’ll be able to follow this all the way to the top of the ridge. Honestly, this Ridgeline is one of the most spectacular and jaw dropping I’ve ever stood on. Even 600/700m cliffs in Norway didn’t have the same feeling as Y Lliwedd did. Looking down on the Pyg and Miners track littered with people it’s hard to believe you’re heading to the same summit. Even on the busiest of mountain days it’s unlikely that your route up Y Lliwedd will get crowded.
YOUR MOUNTAIN GUIDE Before we go any further, this isn’t a walk. More of a scramble with a mixture of lesser trodden trails and exposed ridge lines. Unless you’re confident with climbing (using your hands) and being exposed to heights, then this probably isn’t the walk for you. But if you are up for an adventure then this is perfect for you because you’ll be rewarded with sheer drops into the lake below, the vast green rolling mountains to the south, the towering and tall Snowdon peering down, it’s impressive regardless of which direction you look in. Parking - Being right next to Snowdon your best bet is to park somewhere around Pen-y-Pass (LL55 4NY) or Pen-y-Gwrd (LL55 4NT). These are the two best starting points for this specific hike, and many others in the famous Snowdon horse shoe. If you choose the first option, Pen-y-pass, the car park is really self explanatory.
The route is fairly well trodden but some common sense will be needed as the path thins and loses its prominence in parts. Especially when coming off of Y Lliwedd itself and heading for the ridge back down to rejoin the miners path. The easiest route down is to follow the ridge, obviously being careful and using common sense, you’ll see faint trail marks as the trail starts to regain its prominence. Here’s where the trail joins the Watkin path and you can see its route right up to Snowdon itself. Continue walking on the Watkins path until it forks off right towards the ridge/drop. Here you’ll follow Y Gribin which can be a little tricky coming down, but taking your time and following the fairly well trodden route it’s easily done. This will bring you right at the foot of Glaslyn and back onto the miners track. Head right and you’ll soon see where you began this walk a fair few hours ago. Obstacle Race Magazine 61
MAKE A LONG WEEKEND OF IT If you’ve had to come out of your way to get to the incredible Snowdonia National Park or you just want to make a weekend of it whilst you’re here. Then here’s a list of some other walks and things to do whilst you’re in the area. 1/ SUP, Kayak or Walk around Llyn Padarn. Llyn Padarn is one of the largest natural lakes in Wales. At nearly 2 miles long and nearly 30m deep this incredible lake boasts beautiful walks and many activities. IF you don’t fancy going on the water by kayak or SUP then you can take a walk around the entire lake to admire it’s beauty. Don’t forget to visit the famous lonely tree of Llanberis whilst you’re here.
2/ Visit Dinorwic Quarry. The second largest slate quarry in the world it’d be a shame to miss this whilst you’re here. Home to the National Slate museum and it’s cute railway it’s definitely worth spending an afternoon having a wander around.
3/ Take Europes fastest Zip Line. Fancy soaring through the air at over 100mph in nothing but a giant sock? Look no further, home to many an adventure pumping activity Zipworld is for you.
4/ Surf at Adventure Parc Snowdonia. Learn to surf. Climb indoors. Mountain bike. You name it and you can probably get Adventure Parc Snowdonia to show you the ropes. Home to the worlds first surf lagoon this place is good enough to drop in for a coffee and to see what’s going on.
5/ Hike another mountain, my personal favourite being Tryfan. Not satisfied with just one hike on your trip? Cool. There are many incredible peaks here in Snowdonia, with 15 of them being bigger than 3000ft. You’ve got plenty of choice. My personal recommendation would be Trfyan in the Ogwen Valley. It’s standout dorsal fin appearance is enough to make anyone fall in love with the mountains.
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Being prepared for a day in the mountains is very important. Making sure you’ve got adequate layers for the weather predicted, and for the weather maybe not predicted could be a life saving decision. For any hike please always make sure it’s within your physical capabilities. But not only that it’s important to make sure you’re kitted out for any outcome.
Jacket: Montane Power Up Hoodie T Shirt: Merino Shorts: Montane Terra Mojo Waterproof Jacket: OR Helium II Footwear: Salomon SpeedCross 4’s Misc: Fully charged phone, map, compass, gloves, first aid kit, power bank, camera and of course lunch.
Y Lliwedd Distance: 11KM Maximum Elevation: 898m Start Point: Pen-y-Pass (53.08043°N 4.02135°W) End Point: Pen-y-pass (53.08043°N 4.02135°W) Time: 5-7 hours Difficulty: Fairly strenuous. Exposed Ridgeline. You’ll need a head for heights.
Tips: Make sure you get the weather right on this one. You won’t want to be stuck on the ridge with high winds or rain. Save it for a blue sky day and you’ll have a great day out rewarded with spectacular views.
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WILD CAMPING
ADVENTURES
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The great outdoors, Exploring the countryside, fresh air & being at one with nature can all be some people’s idea of a fantastic escape from the rat race and others idea of hell on earth. Being properly prepared for any outdoor adventure can be a huge contributing factor to whether you look back fondly on the experience or try and block it out of your mind. Camping is one such outdoor adventure that preparation really is the key to your enjoyment. Camping can be the perfect way to experience all the benefits of the great outdoors and the perfect escape from the rat race. If you’ve never camped then you are really missing out, but choosing the right time of year can be a huge make or break for any camping experience, after all nobody likes putting up a tent in the pouring rain or finding an icicle hanging from your nose during the night. Carrying your hotel room around on your back can have huge benefits, especially if you find a great spot to see the perfect sunset or sunrise. With camping there will always be an element of roughing it, but the pluses outweigh the drawbacks ten to one. There are two main sorts of campers, Campsite dwellers who love the outdoor feeling of camping but usually still like the convenience of a loo to sit on and a tuk shop to buy their bacon for their morning butty. Then there are wild campers, Wild camping is a great way to disconnect from day to day life and to escape the chaos of a campsite. Wild camping means that you pitch your tent in a place other than a designated campsite. It is a great way of really getting off the beaten track. Before heading to the wilderness to wild camp, it’s important to check the rules in your region. The majority of England, Wales and Northern Ireland, campers have no legal rights so check before you camp or get the landowner’s permission. Some sites in Scotland, including Loch Lomond now require campers to get a permit so do your research before you go. Turn over for tips on how to make your first wild camping experience a fantastic adventure.
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Ten of the Best Need a little inspiration for your first wild camping destination. We’ve pulled together ten of the best as voted for by Wild Camping experts from up and down the country.
1. Sandwood Bay, Sutherland 2. Loch Enoch, Galloway Forest 3. Peppercombe Beach, North Devon 4. Black Mountains, Brecon Beacons 5. Carneddau, Snowdonia 6. Ugborough Moor, Dartmoor 7. Ennerdale Valley, Lake District 8. Camasunary, Isle of Skye 9. Cairngorms, Scotland 10. The Cheviots, Borderlands, Northumberland
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The Do’s Practice putting up your tent in advance: Figuring out how to put your tent up when you reach your camping spot is never a good idea, especially if you’re getting there after dark or in bad weather! Practice putting your tent up a couple of times in your back garden before you set off. Choose your camping spot wisely: This might sound obvious, but try to pitch your tent on flat ground. It will make for a far more comfortable night’s sleep. The shade of trees can seem appealing but they are often home to poor quality grass and birds tend to choose life leafy areas to do their business! Take note of the environment around you and take heed of wind directions and incoming tides etc. Leave the BBQ outside: Never cook or bring a portable barbecue into your tent. Apart from the obvious fire hazards, a barbecue gives off poisonous carbon monoxide (CO), which can kill. Leave no trace: It is really important to leave your wild camping spot exactly how you found it. Take away all of your rubbish with you and be sure not to move big rocks etc when choosing your site. The Kit It is really important to draw up a list of essential items before you set off. Arriving at camp to find that you have forgotten an essential bit of kit can be a real dampener! Wild Camping is all about packing relatively light while not scrimping on the essentials. You really don’t want to forget any of the following items: • • • • •
Tent Sleeping Bag - ground matt / mattress , pillow Head torch Camping Stove Food & water
• • •
Warm Layers Suitable footwear Misc – Spork, Duct tape, Toilet paper, waterproof matches, pen knife, medical supplies, map & compass, Insect repellent
The Dont’s A man once described camping as “nature’s way of promoting the hotel industry”. Perhaps he had a bad experience. Perhaps he made mistakes. So if you want to be a happy camper, here are a few camping mistakes to avoid. Never be over-optimistic: Hope for the best. Prepare for the worst. Things go wrong – It is a part of life. We can do everything we can to prevent bad things happening, but some things are just out of our control. The best thing to do is take a moment to consider what problems could occur, and take precautions when packing. With appropriate equipment on hand, you can prevent unexpected accidents from ruining your trip. Always consider bringing a first aid kit, a tent repair kit and a good supply of back-up food – especially if you’re planning on heading right out into the wilderness. Never arrive in the dark (if you can help it): The last thing you want to do is set up a tent at night – it can be tricky enough in broad daylight particularly with a new or infrequently erected tent! If possible, try to plan your journey so that you arrive with enough daylight to get fully set up, and learn a bit about your whereabouts. Avoid water and trees (if possible): The extra protection trees offer is tempting, but don’t pitch under them. Rotten branches and falling trees can be a hazard as are lightening strikes under isolated/tallest trees. More of an inconvenience than a hazard, but under trees the dripping carries on well after the rain has stopped, the wind is much louder and bird poo more frequent. One of the most important camping mistakes to avoid is getting flooded. So if you are camping near water don’t set up right on the edge in case it rises. Likewise don’t camp in the bottom of valleys or gullies where flash floods could be a problem. In a field try to avoid the lowest point as this will also be the wettest. Not going camping = no happy campers: While all these tips on camping mistakes to avoid are important, by far the biggest error is not going camping. The only way you can guarantee there will be no happy campers is by not camping at all. So although you should take notice of all these tips, don’t let worrying about them put you off. Part of the fun of camping is that there is no right or wrong way to do it. You will make mistakes, but as long as you’re first camping trip isn’t to the Arctic, a bear infested forest or on top of a mountain, your errors will only lead to discomfort – you’ll learn from them for your next trip.
Obstacle Race Magazine 67
WILD CAMPING
ON A BUDGET
An adventure underneath the stars should be an experience everyone is lucky enough to enjoy. So we’ve pulled together a few items to help to make this adventure possible even on a tight budget.
TENT
SLEEPING BAG
Four man lightweight tent
light weight sleeping bag
£59.99
£14.99
bag 55 litre pack is perfect
mat
£49.99
Ground mat with pillow
COAT
£14.99
Durable Waterproof jacket
£22.99
SOCKS Hiking socks with moister wicking
£5.25
SHOE Walking boot great for keeping your feet protected and warm
£27.99
All items can be sourced from the Amazon Basics for more details go to : www.amazon.co.uk/amazonbasics or click the shopping basket links on each item. 68 Obstacle Race Magazine
MUDNIFICENT 7 AUGUST 17th 2019
A UNIQUE MULTI-BRANDED OBSTACLE COURSE RACE SEVEN ZONES OF PURE FUN
COVENTRY, MIDLANDS ENTER AT: WWW.MUD7.COM
TIPS FOR RUNNING
HILLS W h at g o e s u p m u st c o m e d own . . . . . . . . When gravity is concerned this is and always will be the case. But when hills are concerned it can sometimes feel like they fight us all the way from bottom to top and vice versa. Who better to turn to for advice than a fell running mountain man who runs miles most of us can only day dream about. We found such a person and that’s Ben Mounsey who is never more at home than when he’s in the hills or on the trials. Ben was the inov-8 ambassador trusted to put 1000 plus miles into the prototype inov-8 Mudclaw G 260, literally trying his best to test them to destruction. Just reading his mileage logs are enough to bring a tear to your eye. There are very few people we would trust to share with you hints, tips, training ideas and techniques to help you scale any hill put before you. Keep reading for Ben’s Ten tips to help make your ascent and descent leave other racers open mouthed.
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BENS TOP TIPS FOR UPHILL RUNNING 1.
Practice makes perfect
Hill Reps/Session - If you incorporate a weekly hill session into your training then you will see a huge difference in your performance. I’ve never been a natural climber but I’ve turned climbing into my secret weapon by regularly doing hill sessions and slowly increasing the difficulty and speed at which I do them. Start by choosing a hill to practise on. If you are a real beginner then you don’t have to run the full length of the climb. Set yourself a target and try to improve the distance each time you do it. You could also try a pyramid session using lamp posts as markers. I used to regularly run up and down my local hill, starting at the bottom and running up to the first lamp post and back, then to the second and back and so on and so forth…Then when you eventually ‘top off’ and reach the final rep, work your way back down to the first until you’ve completed the pyramid.
2.
Mix it UP!
It’s good to vary the incline and terrain so that your body learns how to adapt to the changes in ascent. Remember that no hill in a race is ever the same, so why would you run up the same hill in training for every single session? Mix it up! As well as standard hill reps (where you might work hard on the up but recover on the down), you could also try some Kenyan hill sessions. First, choose a hill. The idea is to keep a consistent effort on both the up and the down. Run hard up the hill, but maintain your effort on the way back down, turn and go up again without rest. Try and continue without rest for 10 minutes, trying to maintain a consistent pace. After 10 minutes, allow yourself a rest for 2-3 minutes. Then repeat. Then repeat again. Do this and you’ll become a better runner, both down and up hills.
3.
Set goals and challenges
Challenge yourself by slowly increasing the amount of hill reps you do each time. Or use an app/website like Strava to set up some segments on a local climb. By doing this you can compare your performance over a number of weeks and monitor your progress. It will also give you a little motivation to beat your previous times or the PB’s of others. A bit of competition will always encourage you to train harder and faster.
4.
Improve your technique
It’s not always about pace, most of the time I try and focus on form and technique. I’m more concerned with how well I run up the hill rather than how fast I can rep each one. Here are a few suggestions to help improve your uphill running technique * Be light on your feet and take short ‘bouncy’ steps * Lean into the hill and land on your forefoot * Keep your pelvis high * Relax and lower your shoulders * Try to look upwards
5.
Wear the right shoes
Shoes are the most important kit you’ll need in order to perform well. I use a range of specific footwear for all types of running. It’s important to wear the right shoes as they will give you the extra confidence you need on that particular terrain, for both climbing and descending. Comfort, grip and weight are essential when choosing the right footwear. I use the inov-8 X-TALON and the MUDCLAW G260, because they provide me with the best grip over the roughest terrain. Check out the inov-8 website to help find the right shoe for you.
Obstacle Race Magazine 71
WRITTEN BY: BEN MOUNSEY
For more training tips and to follow the adventures of this inov-8 ambassador and Fell Running nut go to:
WWW.BENMOUNSEY.NET
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BENS TOP TIPS FOR DOWNHILL RUNNING 1. Downhill Reps! Every runner has heard of doing hill reps, but how many of us actually practise our downhill running? It’s a skill and technique just as important as climbing, so get practising! 2. Improve your technique To improve your downhill speed, you need to be agile with fast reactions and be able to read the terrain ahead. This will allow you to choose where you plant your feet. These skills are gained by repeated practice, so make time during your training runs to include some short, technical downhill sections and repeat them several times. Try not to look directly at where you are planting your feet, but instead look a few steps in front. This will allow you to read the terrain more effectively and travel at a faster pace. If your running down a very steep gradient, then lean slightly back and increase the number of steps you take – think fast feet! This will help to prevent you for tripping and falling head first. I try and dig my heels into the ground for better grip. In comparison, if the gradient is less technical and severe, then you can afford to lean forward and open up your stride. It’s also important not to forget that your arms also have a key role to play if you want to run downhill faster. Push them out, as high and wide as you feel comfortable, and use them to aid your balance - pretend you’re a windmill! 3. Choose the best lines When racing, think more about your route choices and the lines you are going to take. I am always looking for the fastest lines and if terrain isn’t that varied, I will try and run in a direct line from A to B. However, there are times when the most direct line might not always be the quickest. Avoiding wet rocks in favour of a grassier, albeit slightly longer, alternative route can sometimes be best. Experience is the key, so knowing what kind of grip you’ll get on different types of terrain will help you make the best decisions during a race. 4. Disengage your brain! I think the crux of downhill running is confidence. Most runners worry about falling, slipping and hurting themselves, which is completely understandable. However, to think like this will only slow you down. It’s not easy, but what you have to do is switch off your brain and let your legs take control. Ignore your fears and you will run downhill faster – learn to trick your mind! 4.
Squats for strength!
This is a tip that will help improve both uphill and downhill technique. Perform squatting exercises for a powerful way to increase leg strength and boost your overall fitness. They also work out your core, stabilizing muscles, which will help you to maintain balance when running downhill at pace. 1. Stand with your feet shoulder width apart 2. Keep your back in a neutral position, and keep your knees centred over your feet 3. Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle 4. Return to starting position -- repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week) 5. Breathe in as you lower, breathe out as you return to your starting position PHOTOGRAPHY BY: INOV-8 OFFICAL
Obstacle Race Magazine 73
BARKLEY MARATHONS THE RACE THAT EATS ITS YOUNG
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The Barkley Marathon is described as the race that eats its young and this description is not without merit. This races quite literally chews up entrants and spits them out, destined never to be the same again. The course was the brain child of Gary “Lazarus Lake” Cantrell. His idea for the race was inspired upon hearing about the 1977 escape of James Earl Ray, from nearby Brushy Mountain State Penitentiary. The escaped prisoner covered only eight and a half miles in the 55 hours he spent in the harsh terrain that surrounded the prison before being captured. When seeing the news Lazarus an accomplished ultrarunner said to himself, “I could do at least 100 miles”, mocking Ray’s pitiful mileage. Thus, the Barkley Marathons was born with its inaugural first run taking place in 1986.
Only 15 people have finished the Barkley Marathon inside the 60 hour cut off since it began 33 years ago in 1986. It had taken almost 10 years before Barkley had its first finisher in 1995. Each year hundreds of racers apply to take part in Barkelys with only 40 people being invited to a small town in Tennessee to take part. As part of the secret application process racers have in the past been expected to take an exam or write an essay. If by some freak chance you make it through this crazy application stage you’ll be sent a letter of condolence to accept you into the race.
You’d expect the entry for this highly sort after event to cost nothing short of a small fortune, but you’d be wrong, the cost is as crazy as its application process. $1.60, an item of requested clothing and if it’s your first time then a licence plate is also required from your home country as the price of entry. Taking place sometime between late March and early April. The event starts and finishes at the famous yellow gate road with the lighting of a cigarette. Participants are given a 12 hour window as to when the event will start, with a 1 hour warning being signalled by the blowing of a conch shell at some point in those 12 hours.
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Once the cigarette is lit racers are totally selfsufficient during each loop apart from a little water left out on the course, that’s if they can make use of the water before it potentially freezes. The course covers between 20-30 miles per loop, taking racers anywhere between 9-15 hours to complete each loop on average. Completing 3 loops is given the name of a “Fun Run”. To be considered a Barkley Marathon finisher competitors have to complete 5 laps of the course in under 60 hours. Loops are completed in the order of twice clockwise for the first two laps, laps 3 and 4 are anticlockwise, but this changes at the will of Lazarus. The only loop that has its format set in stone is the final lap, this is run in alternate directions by each competitor, with the person in first place choosing their preferred direction.
Each lap of the course has over 12,000ft of climb and assent, with a total elevation change of 120,000 ft, this is the equivalent of climbing and descending mount Everest twice from sea level. The majority of the course is set over terrain that can safely be described as some of the most brutal of any race in the world. 30 ft briar patches(brambles on steroids) that can grow up to 30 ft tall, as thick as your thumb with thorns 2 to 3 inches long. These thorns are just ready and waiting to tear your clothing and your skin.
At the end of each loop racers are asked to produce pages from books found at each of the 9-13 checkpoints on the course. The pages relate to the bib number the competitor has for each loop and proves they have reached each checkpoint. After each loop a new bib is given to racers as they go out for their next, this bib number relates have new pages they’ll need to collect on the course.
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Each racer is responsible for navigating their way through the dense wilderness and terrain. A single master map is available to racers and this can only be copied on to the competitors own map. This task is arguably one of the most important to the racers preparations, a wrongly marked checkpoint(book) could leave them searching an area for hours looking for their book and page. Land marks with names such as the pillars of doom, checkmate hill, son of a ditch, testicle spectacle, raw dog falls, danger Daves climbing wall, pig head creek, rat jaw, the bad thing, zipline and big hell are all important to navigating the course but none of these can be found on a map. What can be found on a map is the abundance of near vertical climbs and descents waiting around every turn. Amongst the 40 competitors accepted each year there is one who is described as a human sacrifice. This person is chosen from the hundreds of applicants not for their past endurance achievements and outstanding fitness CV, but for the complete opposite reason. This person will be in way over their head and in the words of Lazarus “they have no business being out on the course”. They are given bib number one and is expected to be so far out of their depth that they probably won’t complete a single lap. This racer will usually be the first to hear the bugle playing the Taps, which signifys a racers giving up. To put the drop out rate of the event into some sort of perspective, in 2016 forty people started their first lap, only 25 of those went out for a second lap, 7 started a third and just 3 completed what is described as the fun run (3 completed laps) and went on to start a forth. Runners going out on their fifth loop is signalled by the ringing of a bell. There was one finisher in 2016, finishing in 5.32.30 . There has never been a female finisher of Barkley.
So what do racer get for achieving this mammoth almost impossible task. You’d imagine a medal the size of a dustbin lid or a gold and diamond encrusted belt buckle for this brutal challenge. What you get is very simple, a Barkleys life lesson summed up in this following verse. “Man can only enjoy that which he acquires through hard work and toil. The harder you work for something the more you enjoy it. “ In the words of Gary “Lazarus Lake” Cantrell – “People who go through this are better for doing it, they’re not made of better stuff than other people, but they’re better for what they’ve asked of themselves.”
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ATHLETE ANGLE: Nicky Spinks inov-8 ambassador, holder of two superhuman records, the Double Bob Graham Round and Double Ramsay Round, a pair of incredible feats of endurance that most of us struggle to even get their heads around. The Double Ramsay in particular: 120 miles, scaling 48 peaks and nearly 60,000ft of ascent, she completed this in 55 hours. So how did this tough 51-year-old breast cancer survivor get on….... If anyone was going to be the first female competitor to finish Barkley then you would have thought Nicky stood a chance. Nicky is a farmer so sleep deprivation is part and parcel of her daily life especially in February where she would be up a lot through the night calving and sometimes missed a night’s sleep. When faced with this she just tries to get on with it, no power naps or anything. Just power through. It seemed like Nicky had everything she needed in her arsenal to be the first Barkley finisher, but the course and weather had other ideas unfortunately.
Spinks completed the first 20 + mile loop, before dropping out partway through lap two amid plummeting temperatures and appalling weather conditions. When asked about how she felt after stepping out Nicky said ‘The first lap was run in really hot conditions, too hot for my liking, and then the second lap was the opposite, unbelievably cold with lots of rain.’ “I ran with Stephanie, who is a Barkley veteran, and she was brilliant in helping me learn about the unique elements of the race. Lap one took us about 11-and-a-half hours, which was longer than I had hoped, but the temperatures, the difficult terrain and the time spent trying to find the well-hidden books all played a part. “Together with male runners called Micheal Panhuysen and Billy Reed, we all had a quick turnaround with our support crews, and then set out as a foursome on lap number two in the dark. The weather forecast didn’t really detail just how cold it was going to be in the mountains and none of us had extreme winter kit in our race packs. It turned out to be incredibly cold and wet which, together with the darkness and fog, made for slow-going. “When we realised we had no chance of completing lap two inside the time limit, we took an escape route back down a valley to the camp. At this point there were three of us, as Michael was behind, having decided to go slower. I’m not one to give up on anything, but I’m glad we made the decision we did. It was the right decision. Even coming back down the valley, away from the higher ground, we were still struggling with the cold. I don’t think I’ve ever felt that cold. “We returned to camp in the early hours, though I’m not sure when exactly as the watches Laz (race organiser Gary ‘Laz Lake’ Cantrell) made us all wear didn’t tell the proper time! “I think that to complete the full five laps is, well… I can see now why only 15 people have done that in 33 years. Laz makes the race harder and harder, changes the course so even the Barkley veterans don’t know where the books are, and this year I think he added in even more uphill climbs! That’s all part of what makes Barkley Marathons the race it is.” Asked if she’d like to return and give the race another shot, Nicky: “I do think that to finish Barkley Marathons, you need to go back a second or third time to do so. I talked to Stephanie about this as we hiked back to camp in the cold and I said I was unsure about returning. She said words to the effect of ‘see you next year!’”
PHOTOGRAPHY BY: SUMMIT FEVER MEDIA / WWW.INOV-8.COM
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FIT 4 OCR OCR Hertfordshire 07720882611 www.fit4ocr.com Facebook: @fit4ocr
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80 Obstacle Race Magazine
BOOTCAMP STYLE TRAINING BE MILITARY FIT
Outdoor Sessions In 140 Parks nationwide www.bemilitaryfit.com Facebook: @bemilitaryfit
MK FITNESS
Larbert, falkirk 07783157685 www.mkfitness.org.uk Facebook: @M.K.FITNESS
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Marlow / Hambleded / Henley 07792881255 www.immortalfitness.co.uk Facebook: @immortalfit
INDOOR TRAINING CENTRES
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RUMBLE FITNESS OBSTACLE TRAINING CENTRE
MY SPORTS AND MORE
Milton Keynes, MK19 07769351968 www.rumblefitness.co.uk Facebook: @RumbleFitnessandSportsTherapyCentre
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Obstacle Race Magazine 81
Events Diary SUMMER 2019 PLANNER
For a more comprehensive events listing go to: www.obstacleracemagazine.com/events
21st June Total Warrior - NIGHT
23rd June Go Insane 5/10km
20-21st July Rough Runner
From £ 54.95 Leeds www.totalwarrior.co.uk
From £40 Cambridge www.insaneterrainrunning.com
From £50 Newcastle www.roughrunner.com
22nd June Total Warrior - Leeds
29th June Uventure
3-4th Aug Beach Ballistic
From £ 54.95 Leeds www.totalwarrior.co.uk
From £49 Kettering, Midlands www.Uventurerun.co.uk
From £35 Aberdeen www.beachballistic.com
22nd June Go Insane 3km Fun Day
29th June The Little Welly
11th Aug Urban Warrior
From £ 12.50 Cambridge www.insaneterrainrunning.com
From £25 Kent www.thelittlewelly.co.uk
From £35 Herne Bay wwwactivelifeltd.co.uk
22nd June Go Insane 5/10km
13th July Muddy Furlong
17th Aug Mudnificent 7
From £ 45 Cambridge www.insaneterrainrunning.com
From £13.92 Northhamptonshire www.muddyfurlong.co.uk
From £52.50 Coventry, Midlands www.MUD7.com
22nd June Spartan - South West
13th July Spartan - Midlands
17-18th Aug Rough Runner
From £50+ Aston Down, Gloucestershire www.spartanrace.uk
From £50+ Marston lodge, Leicestershire www.spartanrace.uk
From £48 Scotland www.roughrunner.com
23rd June Spartan - South West
14th July Spartan - Midlands
7th Sept Go Feral Trail 10k-12hr
From £50+ Aston Down, Gloucestershire www.spartanrace.uk
From £50+ Marston lodge, Leicestershire www.spartanrace.uk
From £15+ Huntingdon, Cambs www.goferal.co.uk
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7th Sept Nuclear- Blast/Blackout
15th Sept Splat Quack GO
5-6th Oct Rough Runner - London
From £65+ Essex www.nuclear-races.co.uk
From £25+ Suffolk www.splatquackgo.com
From £48 Somerset www.roughrunner.com
7-8th Sept Wolf Run Autumn
21st Sept Go Insane 3km
11-13th Oct
From £45+ Warwichshire www.thewolfrun.com
From £ 12.50 Cambridge
OCR World Championships From £...... Essex, UK
www.insaneterrainrunning.com
www.ocrworldchampionships.com
14th Sept Hero Challenge
22nd Sept Go Insane 5/10km
19th Oct Rocket Race Discovery
From £52+ East Yorkshire www.herochallenge.co.uk
From £ 45 Cambridge www.insaneterrainrunning.com
From £40 Somerset www.rocketrace.co.uk
14th Sept Spartan - Scotland
28th Sept Zombie Evacuation
2nd Nov Turf Warrior
From £50+ Perth, South Inch Park www.spartanrace.uk
From £25 London West
From €45 Leenane, Co Galway www.turfwarriorchallenge.com
14-15th Sept Secret Water
28th Sept Uventure
2nd Nov
From £40 East Essex
www.thriveoutdoor.co.uk
From £49 Kettering, Midlands www.Uventurerun.co.uk
From £65+ Essex www.nuclear-races.co.uk
15th Sept Spartan - Scotland
5-6th Oct Spartan - Windsor
2-3rd Nov Wolf Run Winter
From £50+ Perth, South Inch Park www.spartanrace.uk
From £50+ Rapley Farm, Berkshire www.spartanrace.uk
From £45+ Leicestershire www.thewolfrun.com
15th Sept Zombie Evacuation
5th Oct Survival Reloaded
From £25 East Anglia
From £40 Kent
www.zombieevacuation.com
www.betterhanger-park.co.uk/survival
www.zombieevacuation.com
Nuclear- Fallout
To add your event please contact: Carl@obstacleracemagazine.com
Obstacle Race Magazine 83
OCR STARTER KIT We’ve put together a list of items to help your first race to go off with a Bang.
• PRE RACE: Cash for parking, ID and ticket print out, cash for bag drop.
• RACE TICKET: Don’t forget to read your the information
sent by the race organisers. You may need to bring along a print out of your ticket to speed up registration.
• TECH FABRIC SPORTS TOP: Cotton holds water but if you go for Tech fabric its much more comfortable and up to the task.
• CHEAP OVER SHORTS: They are only really a modesty layer if you go for compression shorts underneath. Cheap and cheerful sports shorts will do.
• COMPRESSION SHORTS: They’ll protect you from chaffing, you’ll thank us.
• SOCKS: Don’t go for the cheap football socks because you’ll
just end up with blisters. It’s much better to go for a pair of merino wool sports socks.
• TRAIL SHOES: Step away from the Converse. If you aren’t planning on doing a lot of races then don’t go for a grip
that’s too rugged. This will allow you to use them for both training and racing.
• WRAG/BUFF: A great inexpensive but incredibly versatile bit of kit. Use it around your wrist to wipe away sweat or on your head to keep the rain off or as a sweat band.
• POST EVENT: Bin Bag, Change of clothes, Towel & a bit of cash for a burger.
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REGISTER AT: WWW.ZOMBIEEVACUATION.COM
SAVE 25% ON OPEN HEAT SPRINT, SUPER & BEAST ENTRY USE CODE: ORM2019
YOUR BEST YEAR YET SPARTAN UK & IRELAND RACE SCHEDULE S O UT H E A ST
4 & 5 MAY
IRELAND
25 & 26 MAY
S O UT H WEST
22 & 23 JUNE
M ID L A N D S
13 & 14 JULY
S COT L A ND
14 & 15 SEPTEMBER
WIN D S O R
5 & 6 OCTOBER
STADION
SPRINT
SUPER
BEAST
ULTRA
KIDS
HURRICANE HEAT
20 OBSTACLES 5 KILOMETERS
20+ OBSTACLES 5 KILOMETERS
25+ OBSTACLES 13 KILOMETERS
30+ OBSTACLES 21 KILOMETERS
60+ OBSTACLES 50 KILOMETERS
800 METERS 113 KILOMETERS
4H 12H 24H H3X
RACES WILL SELL OUT. SIGN UP NOW AT SPARTANRACE.UK