Obstacle Race Magazine issue 22

ISSUE #22 SEPTEMBER ’17 £5.95

TURE RACING LE AND ADVEN C A ST B O R NO.1 FO

TOTAL WARRIOR One of the original UK OCRS

THE AGOGE Find out what the competitors had to face on the Isle of Skye

TRAINING

LEARN TO CLIMB A ROPE

ADVENTURE INSIDE

A technique that will get you up ANY muddy rope

The exciting sport of SwimRun

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EDITOR’S LETTER

What a fantastic summer of racing it's been.

Managing Director Athol Dipple

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Editor Carl Wibberley

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CONTRIBUTORS Gemma Spackman (Strength And Conditioning / Tabata Benefits), Alexandra Edley (Recipes Page), Sarah Greene (Spartan Ogoge), Craig Heron (Intrepid Series), Sam Winkworth (Unbreakable Mindset), Amelia Willden (Total Warrior Leeds), Louise Ballantyne (Total Warrior Lakes), Deniz Üstüner (Becoming Spider Man), Lee Pickering (The Elements).

PHOTOGRAPHY My Bib Number (Front Cover Image), Spartan Race Hq (Spartan Race Agogoe The Ice Ultra), Epic Action Imagery (Spartan Race Ultra Beast), My Bib Number (Total Warrior Leed/Lakes), Epic Action Imagery (The Elements)

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

Mudnificent7 2017, the magazine's own event has been and gone. Once again, thank you all for your support. It’s been the best year yet for Mud 7 and actually completely sold out which is amazing. It’s really starting to become the true community event and showcase for events that we imagined it would be. Don’t forget to save the date in your calendar now - Saturday, August 11th - tickets are selling extremely fast, so please don’t leave it too late (www. mud7.com).

In this issue, I’ve pulled together information that will help you get the best possible base to your running fitness, and throughout the coming issues I will begin to build on that base to make you a more rounded OCR competitor.

If you have trouble with walls or muddy ropes, then you’ll also want to pay attention to the technique training I have in this issue.

As you know to mix things up for 2017 we added the new Adventure inside section into the magazine. Its target was to introduce you to challenges and adventure races that I wouldn’t have ordinarily brought in under the OCR umbrella. In this issue, we talk about Swinrun - a style of adventure race that has absolutely exploded in the last 12 months in the UK. This one is not for the faint hearted.

See you in the mud!

Ca rl

CARL WIBBERLEY (EDITOR)

ISSN 2053-9495

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Contents 14

FEATURES

REVIEW

STRENGTH & CONDITIONING Gemma shares with us her secrets to a successful strength and conditioning routine.

18

THE BENEFITS OF HAVING A PT Sharon lets us know why she feels a personal trainer is something we could all benefit from having.

28

THE UNBREAKABLE MINDSET

8

Sam Winkworth tells us how to have the unbreakable mindset everyone else on the start line around us wishes they had.

THE ULTRA BEAST Spartan Races longest race format challenge. Set in the hills of Scotland, you couldn’t wish for a better place to notch up your first marathon.

34

TABATA

24

High intensity interval training (HIIT) is a great way to quickly complete a training session to maximum effect.

Gemma shares with us a few pointers on how to get the most from our HIIT sessions.

TOTAL WARRIOR LAKES One of the original obstacle course races to be launched in the UK. The Total Warrior Lake District course has some of the most testing terrain you can race anywhere in the world.

40

THE WALL CLIMB TESTING

One of the most common obstacles we’ll face out on a course. Walls can come in all sizes, but with these handy tips they shouldn’t be a problem.

TOTAL WARRIOR LEEDS There are only a hand full of races within the UK that can attract the numbers that Total Warrior does.

This hugely popular event moved a little further down south to offer more people the chance to experience what TW had to offer.

72

THE ROPE CLIMB One of the toughest challenges we can face on a wet and muddy course.

Even if you have the power to muscle up a dry rope that will be no use once the rope is wet and muddy. We teach you the technique to ensure you have a safe assent.

68

THE ELEMENTS Although we usually expect to face at the very least a couple of the natural elements during a race, but I had the feeling this race was going to take that one step further as if Mother Nature had played a part in the course build herself.

51

KIT FOR A CHALLENGE You can’t turn up on the start line without the right kit for the challenge ahead.

In this issue we share with you all the correct kit for a Swimrun and why it’s important.

6 Obstacle Race Magazine

62

PROFILES

REGULARS

32

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

44

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

66

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

76

YOUR OCR BUDDY Russ tells us all about the app that has revolutionised the way we search and book our races across the world.

80

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

ADVENTURE

48

A NEW CHALLENGE SWIMRUN Swim Run is one of the fastest growing sports in the world, Why? It’s fun, and it challenges you and your team mate to the max.

49

TRAINING FOR A CHALLENGE We’ve introduced a brand new challenge to you, now its time to tell you a little more about how to prepare for a Swimrun.

52

56

Arrests, car accidents and whisky barrels. Sounds like the description to a pretty amazing adventure to us.

A series of challenges designed to test your mental grit, physical strength and resolve when faced with a challenge. If you’re looking to be tested then this is the series for you.

OGOGE 006

INTREPID SERIES

Obstacle Race Magazine 7

REVIEW : THE ULTRA BEAST

THE

ULTRA BEAST

8 Obstacle Race Magazine

REVIEW : THE ULTRA BEAST

They say that if every Spartan Race is a Baptism, then the Ultra Beast is an Exorcism and I am sure if you ask any of the 396 Spartans that made it to the start line in Edinburgh they will be inclined to agree with you.

The Ultra Beast is one of the hardest challenge that Spartan Race has brought to the UK so far. Not just for the distance alone, but also for the terrain, elevation, obstacles and challenges. Set to test you physically and mentally at every stage of the race. Not all who take on this challenge will complete the race.

In true UK style the weather also threw everything it could at our runners all day.

Considering the week leading up to the race was unusually pleasant weather in the Nine Mile Burn, Penicuik area of Midlothian, one could be forgiven for thinking that participants only needed to worry about getting around the course and completing the obstacles within the cut off time for their first lap. The Ultra Beast is the only Spartan Race event that has strict cut off times after all.

The seemingly never ending hills of the Pentlands however had other ideas.

Whilst the early morning weather seemed to be just as expected in the Scottish hills, cold and grey, runners registered and lined up on the start line. No one could have predicted the

fury that the elements were about to throw at them. The Ultra Beast heats went off between 6am and 6:30am and then it was the turn of the Beast runners, with the Elites kicking off the race at 8am.

Within the next two hours the heavens opened and the fog drew in. So much so that runners were reporting that they couldn’t see the obstacles ahead of them until they were almost on top of them. Some joked that this was all for the better as they didn’t have an opportunity to worry about approaching the ones they were unsure how to tackle.

However, with the rain and the fog came a drop in temperature and swirling winds, especially on the slopes and gulley’s of the mountainous hills that the course ran up and down. Now, the

Obstacle Race Magazine 9

REVIEW : THE ULTRA BEAST

truly daunting task that was laid before our Ultra Beast runners really set in. With lake swims and dunk walls, hill carries, memory tests, rope and wall climbs along with the crawls, mud and horrendous weather the two laps suddenly began to feel like they would go on forever.

It’s no surprise that people had started to drop out even before lap one was over, whether from exhaustion, the elements or the time constraints of the cut off. Everything would have played a part I’m sure or perhaps it was just the sheer enormity of the task that was before them that caused the racers to realise that there was a reason the Ultra Beast has a high dropout rate.

The Edinburgh course at Nine Mile Burn had recently been voted OCR Scotland’s Toughest Race 2017 for last years Beast course but even this knowledge or having competed in 2016 could not have prepared you for the new layout, obstacles or weather that laid ahead.

This course debuted the new look Tyrolean Traverse, the Twister and a brand new, under trial, Dominator (a new twist on the classic peg board, only with a vertical ascent, bell ring and controlled decent) and all proved to be challenging in the climate.

The Twister proved to be the most failed obstacle ever witnessed at a Spartan Race UK event with only a handful of people from each of the three race disciplines (Ultra Beast, Beast and Sprint) completing it.

Those that did were mostly the ones fortunate enough to approach it in the few windows where the rain had let off and the hand holds were slightly drier. Having said that, take nothing away from those that made it

10 Obstacle Race Magazine

as even in warm, dry conditions this is a challenging competitors to cross the line and for the awards to be obstacle to say the least. presented before heading off to prepare for the Elite By the time our Beast podium finishers had crossed Sprint the next day, in which he finished in a massively the line and received their awards there were few respectable 5th place. people in the open areas of the festival, with most When all is said and done the Ultra Beast was opting to duck into the merchandise tent to purchase another successful event in what has been a hoodies and Dryrobes, to shelter from the rain under breakthrough season for Endurance events from the one of the marquees or making the most of one of the Spartan Race UK team. With 343 finishers from a field great food vendors that were on offer for the weekend. of 396 starters, it shows that whilst the course was The hot drinks and coffee cart also saw a tremendous challenging, it was also achievable. Talking to people amount of action as people fought off the cold but even after the race there was much praise, especially from the coffee machine struggled to battle the extreme visiting Spartans from across the globe many of whom weather with the moisture at one point bringing the put it in the top three Ultra Beasts they have competed coffee grinder to a halt! in. In all there were 26 countries being represented in With the Beast runners crossing the finish line in the race with a further 10 countries being represented their droves and still no sign of the Ultra Beast front in the Beast and Sprint events. runners there was some concern that this may just be Our volunteers who had braved the slopes and the too much to take, that was before weather had started to the sight the lone figure of Jonas make their way back to the IT WAS A SURPRISE TO Ingemarsson appeared out of festival area, some who SEE THAT RUNNERS WERE the gloom to round the last few had been in the loftier, obstacles in sight of the festival DROPPING OUT BEFORE LAP colder parts of the course area and cross the finish line in an with the help of on-course ONE WAS IN THE BAG. awesome time of 7:22:47 a full half vehicles. There was some hour ahead of his closest rival. grumbling about the Jonas seemed to take the weather but all had done achievement of winning the UK’s first Ultra Beast in a great job and were looking forward to warming up, his stride. There was no showing off, no celebration, having some food and finding out how the day had just calmness personified as he took a seat and rested gone. With some heading off for a rest before taking to what must have been weary legs. Though you wouldn’t the course themselves on the Sunday for the Edinburgh have known by looking at him as he didn’t even seem Sprint. out of breath. There he waited for his fellow Ultra Beast The weather on day two started in much better

REVIEW : THE ULTRA BEAST

Obstacle Race Magazine 11

REVIEW : THE ULTRA BEAST

vein and the Elite Sprint race proved to be reasonably fast despite having some tough terrain and elevation of its own. It was great to see many of the same faces from the Ultra Beast and Beast races the day before coming back for more punishment with smiles on their faces and muscles tired and tight from the previous days’ tribulations. This says everything you need to know about how the Edinburgh event was received and how our Spartan community thrives under challenges, in fact this review would not be complete without two very special mentions; firstly to Gaz Parker who volunteered across 3 days, managing the campsite, running both the Ultra Beast and Sprint and volunteering on course. Secondly to John Chambers who also volunteered across 3 days, helping with the campsite, marshalling on course and completing the Ultra Beast and the Sprint race twice! This is what Spartan Race is all about, taking part, giving your all, conquering your goals and helping to support others along the way.

A huge AROO to everyone who took part, volunteered and showed up to make the 3rd event of the Spartan Race UK season another memorable one. We can now look forward more UK debuts, starting off with another epic endurance challenge, the UK AGOGE on the Isle of Skye, August 18th-20th – a 60 hour endurance event based on the Ancient Spartan system of training - To complete the Spartan AGOGE, one overcomes mental and physical obstacles that aim to develop the body, mind and spirit. Most people will need to undertake months of training and self-discovery to earn this coveted achievement. Stay tuned to find out more...

12 Obstacle Race Magazine

CONQUER THE CHALLENGES OF OCR RUN HARDER, JUMP HIGHER, SUFFER LESS The Essentials of Obstacle Race Training is the definitive guide to the gruelling, yet fulfilling sport. Packed with effective exercises for grip strength, balance and endurance you’ll be ready to tackle any challenge.

Featuring expert hints and tips from the founder of the Spartan Race Pro Team, you’ll be able to battle tough obstacles with ease. Apply ready to use workouts to prepare both physically and mentally to achieve your OCR goals.

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FEATURE : STRENGTH & CONDITIONING

&

STRENGTH CONDITIONING Written by: Gemma Spackman - Head Coach at Fundamental Sports and Fitness Website: www.fundamentalsportsandfitness.co.uk

I’m sure you will have heard about strength and conditioning and wondered how it can fit in with your training. Well many of you are probably doing it already without even realising it.

Whether you’re planning your own sessions or have a Personal Trainer or Coach planning them for you, you should have a systemised way of training. What I mean by this is carefully planning out the exercises you’re going to be performing and have a structure to them.

As much as we love just doing the exercises that we are good at and like doing, we have to put ourselves through a balanced programme and focus on things we need to develop too and exercises we might not like quite so much.

A good coach will look at your race season and link how you train to this, making sure you push yourself at the right times but also having the correct recovery

14 Obstacle Race Magazine

and tapering time before and after big competitions and races.

You might have thought this type of training is only needed for competitive athletes, but if you incorporate a periodised approach to your own training you will see massive progressions in your training and these in turn will pass on to race day.

Strength and Conditioning revolves around all elements of fitness that will help you to progress. For example you will not only need to think about your strength and lifting weights but also including speed, agility, power, flexibility and balance work in your programme.

Your first step is to look at the big picture, what are the main races or events you have during the year and write them down on a spreadsheet, this will focus your race season. The easiest step is to then split

your year into quarters and be a bit more specific for those months, ie making sure each month isn't too overloaded with lots of hard and intense training if you have a big race planned. Once you’ve done this split your month into weeks and decide realistically how many times you’re going to train and the types of training and active recovery that will complement each other.

Once you’ve worked this out you can then dial in on the individual training programme which should be specific to your own goals and needs.

There will always be last minute changes if you see a new race and want to enter it, or if an injury pops up out of the blue that can’t be helped. So there will always need to be an element of flexibility to it, but having a rough outline will help to focus you and keep you motivated when training gets tough.

FEATURE : STRENGTH & CONDITIONING

For example here is an outline of a periodised race calendar for you. I’m going to show you the plan for October - Week 1 - Day 5, a whole body session with sprint interval training.

WEEK

TRAINING PHASE

Week 1

Hypertrophy

Week 2

Hypertrophy

Week 3

Hypertrophy

Week 4

Endurance

Week 1

Endurance/Preparation

Week 2

Endurance/Recovery

Week 3

Strength

Week 4

Strength

Week 1

Strength

Week 2

Recovery

Week 3

Recovery

Week 4

Recovery

OCTOBER

NOVEMBER

DECEMBER

OCTOBER

DAYS

WEEK 1

DAILY PLAN Resistance

1/Monday

LB 8-10 Reps x3/4

2/Tuesday 3/Wednesday

Interval Sprints 30 mins UB 8-10 Reps x 3/4

4/Thursday 5/Friday

Active Recovery WB 8-10 Reps x 3/4

6/Saturday 7/Sunday

CV

Interval Sprints 10 mins Active Recovery

Rest

Obstacle Race Magazine 15

FEATURE : STRENGTH & CONDITIONING

EXERCISE

1. CHEST FLYE

2. REVERSE FLYE

1. CRUNCH

2. BACK EXTENSION

1. SQUAT

2. STRAIGHT LEG DEADLIFT

EQUIPMENT

Dumb Bell

Dumb Bell

Body Weight

Body Weight

Bar Bell

Bar Bell

Lay on the bench with the dumbbells in your hands with straight arms above your chest. Slowly lower your arms out to the side with a slight bend in your elbow, you’ll feel it get harder as they get wider and lower. Keep your back pressed onto the bench and squeeze your chest to raise your arms back to the top.

Stand in a bent over position with your back straight and levered from your hips, with your butt sticking out behind you. Have your arms straight below you with the dumbbells in your hands and as you bring them up to form a T shape, retract your shoulder blades and squeeze your back, imagine holding a pencil between them, hold the position and slowly lower your arms down.

Lay on your back the floor with your knees bent, place your hands on your thighs and as you bend your abs to raise up your hands will move to the top of your knees, once at that point lower yourself down.

Using a Swiss Ball under your hips, curl yourself over the ball, keep your hands by your head and as you raise up lever from your lower back to raise yourself up.

Stand with you feet shoulder width apart and bend your knees as you lower down, brace your abs and squeeze your glutes through the action and rise up. Aim to keep your chest and head looking forwards throughout the action.

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.

REPS/SETS

8-10 x 3

8-10 x 3

8-10 x 3

8-10 x 3

8-10 x 3

8-10 x 3

REST

0 sec

60 sec

0 sec

60 sec

0 sec

60 sec

DESCRIPTION

1. CHEST FLYE

2. REVERSE FLYE

16 Obstacle Race Magazine

FEATURE : STRENGTH & CONDITIONING

1. CRUNCH

2. BACK EXTENSION

1. SQUAT

Sprint Intervals

Sprint

Recovery Walk

Repeat

400m

400m

1

300m

300m

2

200m

200m

3

100m

100m

4

Obstacle Race Magazine 17

FEATURE : THE BENEFITS OF HAVING A PT

THE BENEFITS

OF HAVING A

PERSONAL

TRAINER WRITTEN BY: SHARON ALEXANDER

18 Obstacle Race Magazine

FEATURE : THE BENEFITS OF HAVING A PT

THINK THAT RUNNING COACHES AND PTS ARE ONLY FOR THE UNINITIATED? THINK AGAIN. There’s a reason that Glenn Mills, Toni Monticello, Bob Bowman (and countless others) have illustrious careers. There’s a reason that world class athletes, sportspeople and runners use and employ coaches and PTs. There’s a reason that world class athletes perform better under the care, supervision and guidance of experienced coaches and PTs...it’s no coincidence that every athlete that has won an Olympic gold medal, has a coach and/or a PT. Whether you’ve not exercised since being forced to do so back in the days of your early school years (and are still suffering the horrors that haunt you at night from back then!), you’re looking to restart a training programme following time out/injury, or, you’re an absolute fitness addict at the peak of your physical

excellence; there’s a place in your world for a personal trainer or running coach.

CAN’T YOU ACHIEVE GREAT RESULTS WITHOUT ONE ANYWAY? Yes you absolutely can…..in fact, there are countless thousands and more who have hit PBs in running, strength, races and competitions without any aid (other than themselves) whatsoever. It’s only a necessity depending on your point on view.

SO WHY HAVE ONE? WHAT’S THE POINT? There are several things that coaches and PTs bring to the table, to name a few; their expertise, knowledge, experience, motivation,

discipline and accountability. For me, these skills are why I have a PT and two running coaches.

I am one of the most motivated people you will ever meet, it’s normal for me to hear from people I know or people I meet say; “How are you so motivated all the time?”, “Where do you get your energy from?” “I don’t know where you get your determination from”. The fact is that I don’t lack motivation or determination. I have them in droves, I have enough to share around. For me, one of the most powerful things about having a PT and running coaches goes far beyond that. In order to be successful in any aspect of life, you have to have self-belief. This is something else I do not lack, but I cannot express to you how powerful it is to have a team behind you that believes in you not only as much as you do, but

Obstacle Race Magazine 19

FEATURE : THE BENEFITS OF HAVING A PT

in fact more than you do yourself at times. We all have me progress updates during my sets and let me know those demons at moments……we all have self-doubt; how I’m performing each rep. They will take and record getting beaten in a race, someone you’ve beaten all my times. My hill coach will tell me after my reps previously beating your times, doing a bad job on a run, which section I’m losing or gaining time on and give being miles off your PB, fighting back from injury, having me on the spot tips to improve. During an uphill 70m a poor training session……..dealing with those feelings sprint session, he knocked off a second off my reps and pushing through is a normal part of life. Having by giving me advice on my technique within the first 2 people behind you, that you know without a shred of seconds of each rep. During a triangle uphill/downhill/ doubt, have your back the entire way, no matter what flat rep session he knocked 4 seconds off my reps by you’re facing, makes such a difference. Having people schooling my technique on each of the three sections. that have the ability to drive you to sweat, blood and That’s not something I would have achieved alone. On tears, even when you’re feeling those things (as well as top of their knowledge, they know me. Any coach or when you’re feeling on top of your game), can take it PT worth their salt will know their clients. They know to another level entirely. If you’re somebody that does when I need encouragement, they know when I need lack in self-confidence and a kick, they know when to self-belief then you’ll reap the shout at me, they know when IN ORDER TO BE rewards of having a PT/coach to praise me. They know how SUCCESSFUL IN ANY and then some. to get the best out of me.

ASPECT OF LIFE, YOU HAVE So let’s start with running They know when I need to do coaches and here I will speak pyramids, Farklek, sprints, KM TO HAVE SELF-BELIEF. about the two that I use. reps and so on. I don’t need Both have 20 years plus to worry about any of that, experience with running, both I just need to turn up. I just have achieved phenomenal results both with their own need to deliver. For me personally, I know that I perform goals and results of those of their clients. There’s one better when my running coach is stood with a stop I train with on the track and one I train with on hill and watch and high expectations of me. It makes me run off-road sessions. I tell them my goals and they write faster, it makes me try harder and it makes me push my programmes – my end of the deal is to turn up and harder when I want to stop because it hurts. It makes deliver. I don’t have to worry about my wristwatch, me want to beat my time each rep, more so than if they’re all over that – they will give me my targets, give I was running alone. My track coach will literally run

20 Obstacle Race Magazine

next to me and pace me at times, she helps me push through and run faster times. My hill/field coach knows and tells me exactly what he expects of me during the reps and will push me to my max until the end of each session. He takes no prisoners nor excuses! I message with him constantly during my programmes and he always knows the exact right thing to say to keep me on track – whether it’s praise, encouragement or zero mercy!! When they write me my long and short run programmes to complete by myself throughout the week, again, I just need to deliver. Knowing that I’ll tell them my times, knowing that they’ll see how I’ve done, gives me that accountability and helps my motivation during the runs. They say that races and competitions are won and lost in the locker rooms…. that it’s all up top and that’s something I truly believe.

Yes, you need to have a degree of physical capability of course, but it’s that mental strength that will push you outside of your comfort zones and into new boundaries. If Usain Bolt fell apart before getting on the blocks, it wouldn’t matter that he’s the fastest man on the Earth if he couldn’t deliver….the second fastest man would take the win. For me, having to answer to a running coach when I’m not really feeling it, along with imagining telling them about my runs when I am feeling it, absolutely helps my mental game. When they’re present during intervals there’s no escape! You just have to deliver. It’s as simple as that.

My PT works on entirely different things with me…..as you would expect we do sessions on HIIT,

FEATURE : THE BENEFITS OF HAVING A PT

ANNOYINGLY HE SEEMS TO KNOW ME BETTER THAN I KNOW MYSELF AT TIMES……HE’S FULLY AWARE OF MY PROCRASTINATING, MY ABILITY AND DELAY TACTICS DURING OUR PTS……HE ALSO TAKES NO PRISONERS.

Obstacle Race Magazine 21

FEATURE : THE BENEFITS OF HAVING A PT

The benefits of having a PT

LISS, strength, aerobic, anaerobic, cardio etc. etc. We train in zone 5 and we train in zone 2. It depends on my programme and it’s written around my racing schedule.

Again, he knows my goals and he writes programmes specifically for me. He plans out my weekly schedules, knows what I do each day, plans my rest days and gives me general advice on diet. (Mainly he moans at me for being a pescatarian and not eating enough protein!). Annoyingly he seems to know me better than I know myself at times……he’s fully aware of my procrastinating, my ability and delay tactics during our PTs……he also takes no prisoners. There have been many sessions when he’s told me the plan and I’ve genuinely believed I wouldn’t be able to do it and have told him so. Needless to say, I have managed to do anything he’s set me during our sessions. He doesn’t set me up to fail – he helps me achieve my potential and has faith in me even when I don’t believe I’m capable.

Could I look up these programmes myself? Yes. Why don’t I? Well, exactly as I’ve said above in relation to having a running coach, to me, there’s no substitute for having a PT. My end of the deal is to turn up and deliver. Not only does he do all the hard work and deliver my programmes and my training sessions, he’s also a rock to me. When I wasn’t far off of peak performance

22 Obstacle Race Magazine

he pushed me further and keep me driving. During a Having your own PT and/or running coaches results in ridiculous period of injury, he’s helped keep me sane, programmes being tailored and written specifically for written rehab programmes for our sessions when you and your goals. If personal sessions are outside of I haven’t been able to train and checks in with me your reach then joining a local athletics club is a great constantly to keep me on track. He helps keep me way to improve your running and times, you get to be positive and reminds me of the end goal. trained by top coaches and the cost is relatively little.

There have been times when both my sets of With regard to having a PT you can join a local boot trainers have made me push harder there’s no doubt, camp or gym to be exposed to that type of exercise but probably more importantly, they have also taught and to get an idea of the types of things you’d be doing me when to take it down a gear, in a PT. Both would be that I don’t have to go crazy every generic alternatives to THERE’S NO SUBSTITUTE single session – that in fact doing having your own trainers.

FOR HAVING A PT. MY END so is actually detrimental to my For me it’s something I OF THE DEAL IS TO TURN performance. They also have the wouldn’t look back on now, UP AND DELIVER. wisdom to be able tell you when the benefit it’s brought it’s time to rest, to take a few days to me with performance off or even just an impromptu and achievements far night off of training, to get more sleep and to listen to outweighs going it alone. The support function of your body. having these people in your life is incredibly powerful!

It can be an expensive business to have regular Like anything in life, you have to find the right people for sessions with PTs and running coaches. One way to you…….to have rapport is unquestionably important so manage the expense is to have fortnightly or monthly if you don’t fire up with the first person you try……shop sessions instead of weekly, in unison with completing around, because once you’ve found the right trainer the weekly sessions by yourself that they write for you. for you, there’s no looking back and you won’t want to That way you stay on track and have regular meetings. let them go!

REVIEW : TOTAL WARRIOR - LAKES

TOTAL WARRIOR LAKES REVIEW BY: LOUISE BALLANTYNE PHOTOGRAPHY BY: MY BIB NUMBER

INTRO IT’S BEEN ALMOST A YEAR SINCE I DID AN OCR, SO WHEN THE OPPORTUNITY CAME UP TO RUN TOTAL WARRIOR IN THE LAKE DISTRICT, I JUMPED AT THE CHANCE AND IT DIDN’T TAKE MUCH PERSUASION TO ROPE MY OTHER HALF INTO JOINING ME.

With a 10 km and a 10 mile option on the table; Mat, who’s passion lies in endurance events quickly opted for the 10 miles to which I agreed without really thinking. It was only when I looked at the pre race information the week before hand that I realised that the extra 4 miles was a fell run. No obstacles, lots of running and lots of hills! For someone who gets bored on a 5km run and looks for things to jump over, crawl through or climb

24 Obstacle Race Magazine

up, I suddenly wished I hadn’t agreed to the longer distance! We decided to make the most of the weekend and made an adventure from our visit to the Lakes. I don’t suppose reaching the summit of Scafell Pike before setting off up the adjacent hill the day before was best practice in terms of race prep, but it allowed for a stretch of the legs and some much needed map reading practice!

REVIEW : TOTAL WARRIOR - LAKES

Obstacle Race Magazine 25

REVIEW : TOTAL WARRIOR - LAKES

26 Obstacle Race Magazine

REVIEW : TOTAL WARRIOR - LAKES

We arrived at the race venue, just next to Shap and rivers. The walls were solid and sturdy; and use it up! The views were pretty cool and apart from a bit Abbey, and were impressed by the smoothly run car of the same design but with different holds and of a downpour which lasted all of five minutes, the sun park which was nice and close to the event village. attachments made for simple and effective obstacles. helped me to make the most of it.

Registration was also very slick; even though we’d The course was very muddy in sections and water We spent two and a half hours on course, and just registered late and didn’t obstacles were placed well to clean as predicted, we were ready for a good feed post race. have race packs, it was off in time for the next one. None of Crossing the finish line, it was all that was on my mind AS WITH ALL TOTAL quick and volunteers the obstacles were very technical and it wasn’t until afterwards that we realised how much WARRIOR COURSES, THE were all super friendly which meant the course was enjoyed of an anti climax the finish line was with nobody to say RANGE OF OBSTACLES and enthusiastic. We by all abilities with the terrain being well done and the music seemed to be missing. Not the WERE VARIED AND USE OF the most challenging; even for the got changed at the van end of the world but it certainly could have been better!

TERRAIN WAS FANTASTIC. experienced racers. The balance of before heading in to look Food afterwards became a KFC in the closest around. The weather the terrain and variation of obstacles service station due to the massive queues at both food probably didn’t help with was great. There were a few large vendors and by this time the festival area was looking racers staying in vehicles or under the shelter of tents run sections, which affected me more than Matt, who busy and atmospheric. We grabbed a drink, got a couple for as long as possible, this made the festival area fell isn’t phased by running and enjoys the rest between of photos and started the journey back to Scotland. a little empty, a little like we had it all to ourselves. We obstacles, whereas I’d rather beast myself on short fast We really enjoyed the event and would definitely had a look round the merchandise tent which had a runs before reaching an obstacle. recommend Total Warrior to those just starting out in the massive range of good quality event clothing, the inov8 The fell section was exactly as we both anticipated.

OCR world. Total Warrior provides a fun and non technical tent; Total Warriors sponsor who were allowing racers Slow moving and filled with the race with a range of terrain to sample their new all terrain shoe, before eyeing up sound of me moaning about and obstacles suitable for AS WITH ALL TOTAL the food vendors in the knowledge that we would be my lack of interest in running all levels. The introduction WARRIOR COURSES, THE heading straight there once the race was finished. up hills! Mat really enjoyed it, of the ultra and the 10 mile RANGE OF OBSTACLES We watched the Ultra runners head off to complete especially the uphill boggy option provides something WERE VARIED AND USE OF as many 10km laps as they could in 5 hours (a first for sections and although I can’t for everyone and the TERRAIN WAS FANTASTIC; Total Warrior) before heading through the tunnels and say I agreed, it did make me organisation on race day was into the start area for our 10 mile start. The start line focus on what I need to work UP AND DOWN THOSE HILLY well planned and smoothly created a great atmosphere amongst racers despite on in the future. We both run. Another lane or widening FIELDS AND THROUGH THE the weather and the usual Total Warrior start line playlist enjoyed a fast pace downhill of the course would attract STREAMS AND RIVERS. (I know people moan if they’re a regular at this race but I where we certainly made up more elite racers and having a love it!) it left runners pumped and ready to go ! time for my slog on the way more atmospheric finish line As with all Total Warrior courses, the range of up. Another runner passed us on the way up, noticed would add excitement and motivation. obstacles were varied and use of terrain was fantastic; my Team ORM vest and said, “Obstacle Race Magazine!

We had a great day out together. Now… when can I up and down those hilly fields and through the streams You’ll be looking for the obstacles now?” That summed sign up for the next one?!

Obstacle Race Magazine 27

FEATURE : THE UNBREAKABLE MINDSET

HOW TO CREATE

THE UNBREAKABLE MINDSET Written by: Sam Winkworth

The 7 C’s of Mental Toughness and how you can make it work for you at the OCR World Championships.

Last year at the OCR worlds, and more recently at the Euros, its fair to say that there were quite a few bands taken as a result of athletes unable to complete various obstacles.

Lets observe the obstacle completion rate for the pro female division at the last worlds for a moment.

72% on Platinum Rig 85% on Stairway To Heaven 81% on Skull Valley

83% on Rope Climb

75% on Mini Rig

82% on Skyline

93% on Weaver

74% on Urban Sky

28 Obstacle Race Magazine

Despite athletes trying their very best, and still being awesome for simply finishing a tough, gruelling course, thats not a 100% completion rate. Perhaps this was a physical issue e.g. lack of strength, fitness, weak grip strength, not practising enough etc.

Or on deeper reflection, maybe this was a mindset thing where athletes were approaching obstacles in the wrong mindset and resigning themselves to getting their band cut off & failing before the race had even started. Maybe it was a combination of the two for some athletes, who knows, but here’s the thing, when all else is equal, the mentally tougher athlete will always win.

Consider this for a moment, Competitive toughness is an acquired skill and is not inherited, you can train yourself to become mentally tougher regardless of what level you’re currently at.

In this article I’d like to address what top sports psychologist Gary Mack refers to as the C 7 of mental toughness and how we can apply it to the sport of obstacle course racing, and its these components that would need to be considered if you’re serious about becoming an elite obstacle racer and mixing it up with the worlds best:

FEATURE : THE UNBREAKABLE MINDSET

Obstacle Race Magazine 29

FEATURE : THE UNBREAKABLE MINDSET

1. COMPETITIVENESS

2. CONFIDENCE

3. CONTROL

4. COMMITTED

How competitive are you? how ambitious are you? being competitive is about having a burning desire to be the best. The number 1 trait that all successful people possess, not only in sport but in business too, is competitiveness and ultimately comes down to how badly you want it.

Remember if its important to you, you’ll find a way, if its not important to you, well you probably won’t.

If you want to be an elite obstacle racer then you must become ferociously protective over your energy & confidence at all costs. How do you expect to perform at your very best if your confidence and self-belief in every day life is shot to pieces and you have the energy levels of a pregnant sloth?

Look at every area of your life and look at where you’re ‘leaking energy' and confidence . A confident athlete will perform better than a non-confident athlete, and you'll have to build your confidence up again if you lack the self-belief.!

I’ll have you consider that you can do every single skill based obstacle that you come across, its not a strength thing or a technique thing, well it is up to a point, but its also how much poise and control you possess when you come up against an obstacle.

Control is basically being more relaxed, but intensely focused under pressure. When you’re more relaxed you’ll perform better, when you’re tense you’re more likely to rush things and try and get the task done quicker. Rushing = more likely to mess things up.

Control is a vital part of completing skill based obstacles first time round, as the last thing you want to be doing is cueing up for 10 minutes on an obstacle and losing time when you’re being competitive.

This is called “stickability”, which is an athletes ability to stick to his or her goal despite any problems or obstacles (excuse the pun!), they come up against along the way.

So basically, when you hit an obstacle, which you inevitably will do at some point, do you give up and want to burn everything to the ground (e.g. injury & set backs), or do you find a way of making it work regardless.

Some athletes have more stickability than others, and don’t let obstacles get in their way and they simply do 'what they said they were going to do’ regardless of what it takes.

30 Obstacle Race Magazine

FEATURE : THE UNBREAKABLE MINDSET

5. COMPOSURE

6. COURAGE

7. CONSISTENCY

Composure is the ability to stay calm in stressful situations e.g. RIGS, & rings, sternum checkers, rope climbs, did I say rigs?

How an athlete manages his or her emotions will dictate how they'll perform on race day.

Composure is a skill set that you can train and get good at, exactly like you do when you train your muscles in the gym. You must practise being more calm on a daily basis, you can’t just switch it on and off. If you can’t stay calm for 10 minutes day, then how the hell do you expect to stay calm in a stressful situation? (like not being able to do a skill based obstacle).

I’ll have you consider that Composure is the number reason why people fail at obstacles, and you’re only as good as your training. Practise being more calm, it will serve you well for when the pressures really on.

Playing it safe is great up to up a point, but it doesn’t win you races.

Courage is taking a risk, its having the confidence to go faster over those obstacles without worrying about messing it up. Its taking a risk on those faster lanes, its jumping without hesitancy.

Taking a risk in OCR comes from how confident you are in your body and as a person, if you’re not a confident person (see no.2) or you don’t have confidence in your body (e.g. worried about injury), then its likely that you’ll lack the courage which means you wont take so many risks.

A great quote I read a while back (not sure where) was this ...

Relentless consistency on the " fundamental basics is the pathway to mastery

"

That means doing the simple things simply, and getting the basics right first with your strength & nutrition, doing them extremely well and then building on them once those are in place. See progress is all about hitting the singles every day, its not about hitting the big sixes or trying to hit the ball out of the park, its about taking the small steps on a daily basis and keep moving forwards slowly and steadily towards your target.

ROUND UP So there you have it, follow the 7 C’s of mental toughness and you’ll be well on your way to becoming a better, more composed, well rounded athlete and just remember that you can train yourself to be mentally tougher.

Obstacle Race Magazine 31

RECIPES

LET’S GET

COOKING BBQ O’CLOCK It’s summer! (Early autumn? Who's counting though right) and races are in full swing! Epic weekends with your OCR family, mud, sweat and beers..... and of course, camping and BBQs! Me and Big Deadley just did Mud7 a few weeks ago and it was such a perfect weekend for camping and BBQing, I wanted to hold on to that! …...I love summer I do!!!!

So the race is done, you’re chilling out outside your perfectly pitched tent watching the sun setting over the Cliff Lakes lake/ Arctic Enema / the Death Slide / *insert relevant obstacle here*, time to bring on the food.

It’s really easy to eat well and keep it healthy on a BBQ since grilling is one of the best ways to cook. Keep fat levels lower by using high protein, lean meats, and fat free yoghurts and marinades.

These recipes are really, really easy and BBQ really well, but they can also be grilled or baked at home when winter (brace yourselves, winter is coming) arrives. You can also make any of these ahead of time, so there’s more time for the afore mentioned mud, sweat and beers!

DIP / SAUCE / DRESSING Whatever you want to do with it.

Now technically this makes a few servings but I treat it as 1 serving because I just like to eat the whole thing myself. Low fat sauces and dressings are quite handy for keeping any eating plan on track if you are starting to get bored of the same old same old stuff. As greek yoghurt is high in protein it makes for quite a good post race addition to your BBQ condiment line up.

Ingredients • 200g Fat free greek yoghurt (the strained stuff or it will be too runny) • 1 red onion chopped quite small but not finely • 2 tbsp honey • 1 -2 tsp dried basil • Salt and pepper to taste Method Mix it all together ... that’s it.

I want to try pretend there is more to it but really there isn’t. *calculated to the best of my limited ability using My Fitness Pal

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Nutritional info per serving based on 5 servings*: Calories:

55

Carbs:

10.1 g

Protein:

4.3 g

Fat:

0.1 g

RECIPES

MANGAL KIWI CHICKEN This one was given to me by Karina Danilova and Matthew Locke (awesome fitness foodies) and is from an old family recipe by Karina’s Russian grandmother.

I love when recipes get passed on like this. It’s traditionally made with lamb so feel free to switch back (ooooo switchbacks again) but here it’s been made leaner with chicken. Local farmers would use the marinade to soften the meat before cooking on an open barbeque, or as the Russian’s say, “Mangal”.

Ingredients • 4 skinless chicken breasts • 150g of natural yogurt / fat free greek yoghurt / any yogurt really but perhaps not your muller corner , keep that for pudding.

• Juice from1 lemon • 2 kiwis peeled • Salt and pepper to taste • Wooden skewers (optional) Method Put the yoghurt, lemon juice and kiwis in a food processor and blend till all smooth. Add some salt and pepper to your own taste.

Slice the chicken breasts into large strips, add to marinade mixture and mix well.

Leave this for a minimum of 3 hours or overnight if you can. I often marinate my chicken on race morning, put it in a sealed tub and seal that in a foil freezer bag with some freezer blocks, it keeps it all nice and chilled and is ready to cook after our race at the campsite.

(Optional) 20 minutes before cooking soak the skewers in cold water to avoid burning and thread on the chicken. Alternatively you can throw them on the BBQ (or Mangal) ‘as is’ and have chicken strips but skewers are nicer.

BBQ for around 20 minutes or until the chicken is fully cooked through.

You can pack in a bit more punch with a tbsp of Dijon mustard or add a sweeter edge with a tsp of honey (or both). This will affect the stats.#IFYM

BEST BURGERS You can’t go far wrong with a good, simple, homemade burger at a BBQ. Burgers are so easy to make and so easily varied according to your own tastes. You can stuff 'em, season 'em, stack 'em, squat 'em , clean and press 'em…you get the idea.

Here I add smoked paprika, ground coriander and a bit of garlic but it’s really up to you. These burgers can be made ahead and frozen or you can make them the day before and keep them chilled till BBQ time.

Ingredients • 450g (or as near as you get in your supermarket/butchers pack) of the leanest minced beef you can find • 1 red onion finely chopped • 1 egg yolk (you could sub for egg white but personally I think the benefits of the yolk in texture and protein outweigh the fats and plus it’s only a little bit between 4-5 of you) • ½ tsp smoked paprika • 1 clove garlic finely chopped / grated • a good shake of salt and pepper to taste Method Add all of the ingredients to your food processor and mix really well. The consistency should begin to become smoother but don’t let it turn into a paste!

Divide the mixture in to 4 or 5 equal portions (dependant on how big you like them) and shape into burgers.

Layer or wrap the burgers with greaseproof / non stick baking paper to store (if freezing also wrap well in clingfilm or are freezer bag.

When ready chuck them on the BBQ and grill for around 20 minutes or until fully cooked.

Nutritional info per serving based on 4 servings (with natural yoghurt)*:

Nutritional info per serving based on 5 serving*s:

Calories:

211

Calories:

159

Carbs:

9g

Carbs:

2.3 g

Protein:

37.8 g

Protein:

23.8 g

Fat:

4.2 g

Fat:

6.1 g

*calculated to the best of my limited ability using My Fitness Pal

*calculated to the best of my limited ability using My Fitness Pal

Obstacle Race Magazine 33

FEATURE : TABATA BENEFITS

TABATA

BENEFITS Written by: Gemma Spackman - Head Coach at Fundamental Sports and Fitness fundamentalsportsandfitness.co.uk

HIGH INTENSITY INTERVAL TRAINING (HIIT) IS A GREAT WAY TO QUICKLY COMPLETE A TRAINING SESSION TO MAXIMUM EFFECT. A few pointers to think about when you are doing completing a HIIT session is that you want to be working to your maximum intensity. You need to feel like once you have finished the workout you can't do any more.

This means you need to be working as hard and as quick as you can during the time given, a lot of the time this can lead to you feeling shattered and sometimes physically sick if you have pushed yourself that hard.

One of the modules in our Signature Blast Programme I run is a HIIT one. My clients find this beneficial as they like to test themselves to see how far

34 Obstacle Race Magazine

their fitness has come, they also like how the power and explosiveness of the exercises ties in with them out on the obstacle course.

If you think about doing as many squat jumps in training you’re going to build up that strength and power needed when you then get out on race day, then when the time comes you'll be springing over the high walls like you have rockets in your trainers.

For the timings of this HIIT, it’s going to following a Tabata session. For this you’ll exercise for 20 seconds with 10 seconds rest and repeat it eight times. It’s a super popular form of training at the moment as it only takes four minutes to complete, so if you’re short of time and have a busy work and family life this is a great way to get in a quick training session.

You can use Tabata training to build your aerobic and anaerobic fitness. They can be as simple of as

complicated as you like to make them, depending on the equipment you have available and where you want to train.

Traditionally used by runners to improve their fitness, for example 20 seconds of sprinting and 10 seconds jogging, this can tie in nicely for obstacle races.

However this isn’t the only form it can take.

To really get a tough workout, split the Tabata into lower body, upper body and core. This will work your whole body to the max and you can decide whether to do all three Tabata’s as part of the same session if you have time or split them over the week of your training.

I’ve picked exercises for you to try that need limited equipment so you can do these at home and not need to go to the gym to do them. For these Tabata’s alternate between the two exercises until the round is complete.

FEATURE : TABATA BENEFITS

> LOWER BODY TABATA *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.

*Squats - Stand with you feet shoulder width apart and bend your knees as you lower down, brace your abs and squeeze your glutes through the action and rise up. Aim to keep your chest and head looking forwards throughout the action.

Obstacle Race Magazine 35

FEATURE : TABATA BENIFITS

> UPPER BODY TABATA *Press Ups - Get into the press up position (either on knees or toes), make sure you hands are level with your chest and wider than your shoulders to give yourself a good base to push up from. Keep your head in front of your hands to ensure the action works your pecs. As you bend your elbows and lower to the floor keep your shoulders, hips and feet all in a straight line. Breathe out and push back to your start position.

*Upright Row - Standing straight with your shoulders back and abs braced, hold the weight with your arms relaxed in front of you. Raise the weight to your chin, keeping your elbows out wide so they become level with your shoulders. This is a great back and shoulder exercise.

36 Obstacle Race Magazine

FEATURE : TABATA BENIFITS

> CORE TABATA *Russian Twists - Sit on the floor, bend your knees and lean back. The further you lean back the harder the exercise will be. You want to make sure your back stays straight throughout the action and you abs are braced.

For the basic version of the exercise keep your feet on the floor until you are comfortable, once you are ready to make this harder you can increase the weight you are holding or raise your feet off the floor to get you middle working even harder. Start the movement by twisting the weight side to side.

*Reverse Crunch - Lay on the floor with your arms either bend your head or by your side. Have your leg raised together in the air and slowly squeeze your abs and raise your hips off the floor so your legs and feet move towards your body. Keeping the exercise controlled lower your hips back to the floor and repeat the action.

Obstacle Race Magazine 37

FEATURE : BECOMING SPIDERMAN

BECOMING SPIDERMAN AKA PETER PARKOUR WRITTEN BY: Miss Deniz Üstüner, King's College London, MBBS Stage 3 Year 4

The ultimate flying squirrels of Ninja Warrior and some obstacle racers seem to be naturals at the art of Parkour.

Born in France in the late 80s the sport has come on in leaps and bounds as it combines various elements of running, climbing, and vaulting as runners explore and travel through their environment through elegant transitions. These flying ninjas effectively glide through the air traversing walls you would think only a gecko could climb as they bounce and ricochet. Of course there is always hope (as in us humble runners) that we too can embrace the art.

38 Obstacle Race Magazine

The wonderful thing about being an OCR runner is you're always happy to take a few bruises along the way (even if they are unintentional!). In Parkour you start of by learning the basics and you cannot cut corners.

This is an elegant sport of travelling. Simply walking and running? Overrated. Parkour pushes your mental boundaries and literally takes you out of your comfort zone. If ever there was a sport that embodied the phrase 'mind over matter', this is the one. Walls can be approached through a technique called cat leaps which avoids the awkward under arm triceps bruise and knees grazes that are typically sustained.

Even simple roly-poly’s become smoother as you roll by placing the pressure from one shoulder and then diagonally roll in a line to the other hip. Parkour tries to make travelling a smooth shortcut from A to B and how it's not the terrain that's the issue; it is the mental barrier of what you perceive as your own ability and your own projected fear. For example a fireman’s pole as an obstacle can throw many runners off, as you cannot simply wrap your body around the pole. It is a trust in knowing your thighs will grip the pole, and it is important to embrace the rational mind rather than the freezing fight/flight response. And that is what

parkour gives you. The ability to trust your own body, and the strength that your body has both physically and your inner strength.

Obstacle running is always likened to the days when we were children and we would climb everything, have chairs fall on top of us and start crying. But 2 minutes later maybe we would stack 3 chairs on top of each other and see what would happen. Parkour encourages you to embrace that laissez-faire attitude once more.

Why not fall over a bit? Walk on the small wall like you did when you were a kid. By starting off small, maybe by doing box jumps and gradually increasing the size of the box you can find your own mental block. The point where your brain may think that's too high for me or that jump is too big. But by building up to it, the jump suddenly becomes doable.

The great thing about parkour is that it can be done everywhere and that is not an exaggeration. Cat leaps can be practiced on low lying walls and railed metal fences can be great places to practice vaults, albeit ensuring that you aren't trespassing otherwise your ninja skills may have to really be put to the test! Trampoline parks also can cater to a parkour environment. A foam pit is an assured way you can do a trick and not hurt yourself.

REVIEW : TABATA BENIFITS

GETTING INVOLVED Parkour.uk/joinin helps you find the nearest organisations to you all over the country. I would highly recommend some of the Introductory week courses offered by the Chainstore Academy in Canary Wharf for those in London, with courses also being offered for women only. Instagram is also a great place to follow some female and male parkour monkeys and get some inspiration.

Though some of their videos are beyond crazy!

Obstacle Race Magazine 39

FEATURE : THE WALL CLIMB

THE

WALL CLIMB 40 Obstacle Race Magazine

1

FEATURE : THE WALL CLIMB

HOW TO CLIMB A WALL

will add all the confidence you’ll need to scale any wall you come up against.

The staple of most obstacle courses is the wall, they can appear on the course in lots of different heights. On most courses you’ll see walls of around 6ft but they can appear at heights of anything up to 10 or 12 feet.

To conquer these will require you to use the below technique to overcome them. Whether you’re one kilometre into the race or five, a wall still fills most racers with an overwhelming sense of anticipation. This technique

2

STEP 1: Grab the top of the wall. Turn your hips to the side which is the same side as the foot your prefer to use as the hook on top of the wall. Try not to stand at a distance from the side of the wall that will allow you to put your foot on it but without fully extending your leg.

WHERE TO TRAIN: •

Check out our places to train listing in the back of the magazine for all the places you can trust to help you conquer any obstacle you’ll face while taking on your next challenge.

3

STEP 2: Use the leg closest to the wall to kick up to a point around waist height on the supports of the wall. And pin this foot firmly against the wall support, it’s now acting as your main anchor point.

STEP 3: Once your foot is secure lift your other leg up until the back of your ankle hooks the top of the wall making the heal hook.

Obstacle Race Magazine 41

FEATURE : THE WALL CLIMB

4

STEP 4: Now start to pull your body up and towards the wall with your arms. You will find that the top of the wall will start to travel up your leg, which will let you then allow you to hook the back of your knee over making you more secure.

5

42 Obstacle Race Magazine

STEP 5: You will now be in a position to hook your arm over the wall, this will let you to move your hips with your body following up and over the top of the wall.

STEP 6: Now you’re on the top the hard work is done.

Next step is safety, so when lowering yourself down try to hold on to the top of the wall firmly and ease yourself down slowly using your feet to provide some resistance against the wall.

SWIMMING&RUNNING WITH ONE WETSUIT

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ARROOOO After a quick warm up with Spartan Phil we were off! Started well and settled into my pace. Managed to get in the front of the wave so to make it first to the early obstacles and miss the log jam. Felt strong on the obstacles and comfortable on the hills, of which there were many. I sat in behind a young fella with a Relentless sleeveless t shirt and about 4K gone. After a few more obstacles, no burpees (!), we moved up an incline and down the other side, swept off to the left... and then the wheels fell off!

then explained that a barrier tape had broken/ been moved and a few runners had followed the new route which cut off about 6k of the course.

It was annoying as it meant I wouldn't get timed, particularly when I had been going so well. Anyway, what to do?? Only one option. Get a marshal to drop me back at the point that we diverted off the course and crack on.

They were more than happy to oblige. So off we went for a short jaunt in a buggy and then I was on my way.

We kept going forward through a steep section, where a guy asked me to get out of the way as he was elite (errr, you just paid more money than me to start at 8am, you muppet) and then accused me of cutting the course. I thought this was strange but didn't really take much notice. I could still see guys from my wave so powered on to the bucket carry. This was horribly steep. There seemed to be more people at the gravel trough and on the hill than were in front of me on the wave but I assumed that we had caught the stragglers from the previous wave.

This seemed to make sense as I managed to take a few places particularly on the different carries where my 95kg frame always helps.

Took about 500m to get the old legs going and I had lost my motivation but kept going. I dodged the bucket carry second time around but did most of the other obstacles that I'd already completed.

Things felt even more strange after the farmers walk when the marshal said only a mile to go. Burpees followed at the spear throw and then we were jumping over the coals with 8k on the Garmin. Something was definitely not right.

My only gripe would be against the 'elite' runners who had little patience and no etiquette for runners in front of them.

This was only a few, mainly guys!

I managed to find a marshal and ask them if the distance was 8k as it seemed short. She said it was nearer 8 miles! She

Got back to the coals and a second completion photo, claimed my medal and the freebies.

Final distance was about 18k in around 3 hours. I can only say how great the marshals and the whole Spartan team were in helping sort out the issue. The only thing I asked was that they didn't disqualify me! They kindly added together my finish time with the chip and the second finish time.

So overall a great day and course. Thank to the Spartan team again!

Kind Regards, Jason

Hi ORM, I am sending four pictures for use in Obstacle Race magazine.

First one is my brother Slavo and his team doing obstacle race Janske Blato extreme in Slovakia. Second picture is my husband John and his friend Shane doing Spartan Race Super in Aston Down. Third photo is myself and my best friend Jana doing Race for Life in Tunbridge wells. The last photo is my nephew Callum at Mud Monsters run.

Kind Regards Emilia Howard.

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A NEW CHALLENGE

SWIMRUN Swim Run is one of the fastest growing sports in the world, Why? It’s fun, and it challenges you and your team mate to the max. Traditional Swimruns have so far been set in amazing locations all around the world, either inland using lakeland areas or along coast lines using the sea.

You run and swim between two predefined points along a set course of cross country runs and open water swims without stopping in between. SwimRun is quite similar to the sport aquathlon where participants undertake a swim and then transition to a run. However, in SwimRun participants switch between running and swimming many times during a single race, running in their wetsuits and swimming in their trainers.

The sport was conceived in 2006 when Ötillö (meaning ‘Island to island’) was held for the first time in Sweden. The concept

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of SwimRun was result of a beer fuelled challenge between a group of friends – to race across the Stockholm archipelago, running over the islands and swimming between them all. The race has become an annual event this year Ötillö will celebrate it’s 12th anniversary this coming year.

This endurance based adventure race is proving popular amongst adventure trail racers and also Triathletes both looking for a new challenge.

As we mentioned above a SwimRun is a team challenge so you’ll want to find the perfect partner for it, mainly because you’ll be required to stick by one others side through the whole of the race course.

Some teams like to use a bungee tow rope which can help even out the individuals strengths allowing each person to be ‘pulled’ along and will help to keep you close during the swims, however, they are not

mandatory.

The route the race follows will usually require you to be a competent map reader due to the wild areas you’ll be racing in, in case you lose sight of the course markings.

Courses will be made up of numerous run sections broken up with lake, river and sea swim sections. Swims will usually be around 1000 meters and the run sections can be anything the race directors imagine up to get you to the next stretch of water.

One of the biggest challenges most athletes face is that you’re required to carry all your race kit, this includes anything you may need throughout the race. Unlike a triathlon for example where the different disciplines have transition areas, SwimRuns require you to transition on the move continuously. So you actually run in your wetsuit. More about what sort of training you’ll need to put in on the next page...

NEW CHALLENGE

KIT

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HAND PADDLES

Speedo BioFUSE Power Paddles

£8.99

Recommended because: • They allow you to get the maximum resistance from your swim stroke.

• Light weight and Easy to carry.

WWW.SPEEDO.COM

GOGGLES

Speedo Futura Biofuse

£15

Recommended because: • You’ll need durable open water goggles.

• Tinted depending on the weather • Easy to adjust on the move

WWW.SPEEDO.COM CALF SLEEVES

£45

ZONE3 8mm calf sleeves

Recommended because: • Much like the pull buoy the calf sleeves will aid you by keeping your legs higher in the water to counteract the drag of your shoes

WWW.ZONE3.COM CAP You can usually pick them up for free at the first swimming event you enter.

Recommended because: • It’s a piece of kit that will not only keep your heat warm but also makes your more visible in the water to safety personnel.

PULL BUOY MODIFIED SALOMON SWIMRUNSPEEDCROSS WET SUIT 4 SHOES

Inov-8 Xtalon 212 Recommended because: • Great grip for trails • Lightweight • Materials don’t hold water • Comfortable to run in

WWW.INOV-8.COM

www.salomon.com/uk Dare 2 Tri Swim&Run Fast

£105

£364.99

Recommended because: • It has extra flexible panels to aim running.

• A front zip allows you to moderate your body temperature on the runs.

• Extra durable to help avoid rips if you stumble on the run sections.

• Extremely buoyant.

• No legs to the suit which will aid blood flow on the runs.favorite pair of slippers for comfort.

WWW.DARE2TRI.CO.UK

You’ll need to buy and ordinary Pull Buoy and use bungee cord or similar to craft a simple way to attach it to your leg Recommended because: • Wearing shoes while swimming can create a lot of drag, causing your feet to sink, the pull buoy helps to counteract that.

EXTRA KIT • • •

Waterproof map Compass First aid kit

• • •

Bungee tow line Nutrition Socks

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TRAINING FOR A CHALLENGE SWIMRUN

On the previous page we’ve explained all about the exciting adventure sport of SwimRun so now it’s time to give you an insight into what sort of training you’ll need to do in preparation for your first SwimRun adventure.

What training should you do?

Traditional SwimRun races predominantly require aerobic endurance, strength and technical training will also pay a major part. Different length SwimRun races will require different volumes of training and the following specifics should be included in every SwimRunners training plan:

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1. AEROBIC ENDURANCE TRAINING This includes your standard long runs (normally more than 1 hour) and your long swims (anything over 45 minutes at a nice steady pace). During your aerobic training, your heart rate should be kept about 7075% of its maximum capacity (a quick sum to determine this is 220 minus your age).

The aim for endurance training is to increase your aerobic capacity – the ability of the heart and lungs to take in oxygen and get it to the muscles.

2. ANAEROBIC THRESHOLD TRAINING Anaerobic training uses short duration, high

intensity exercise to increase your body’s ability to function at a high intensity for short periods and then recover quickly. For this type of training you would also use the sports that you are going to be competing in (i.e. swimming and running), however, compared to aerobic training, the intensity is increased (to 85-90% of your maximum heart rate) and the training session is delivered at intervals (from 1-8 minutes) with the aim to increase anaerobic power and capacity. In SwimRun anaerobic training is important for the bursts of energy you need when you exit from the water and start to run, short bursts of power for climbing steep sections, as well as when you need to increase your speed to catch up with your partner or overtake a competitor when you go for that sprint finish.

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3. STRENGTH TRAINING By far the most neglected area of training, yet very important for most endurance athletes, strength training ensures your muscles are well balanced, your ligaments and joints are strong and your proprioception (your muscles knowledge where you are in time and space) is spot on. There is more to swimming and running that just training – if you train incorrectly without having good strength in your body, then as the volume (the distance you train) and the intensity (how hard you train) goes up, so does the risk of injury. Spending at least 1 or 2 sessions a week doing strength training makes sure that when the going gets tough your body is well adjusted for coping with the extra strain it is under. Skip the strength training and you risk ending up doing the same exercises for rehab when you get injured!…

4. TECHNICAL/SKILLS TRAINING Particularly important in swimming, however, also very much needed in running, at least one of the weekly training sessions should

concentrate on the technique. Moving with correct biomechanics can not only help to increase the speed but will also help to avoid any injuries. Joining clubs where coaching is given is a great way to achieve this.

5. MENTAL/PSYCHOLOGICAL TRAINING SwimRun races are often done in pairs. When going gets tough even the best friendships can crumble. Therefore whenever possible it is wise to train with your partner and find ways to help and encourage each other. Learn each other’s strengths and weaknesses and know when to push and when to just leave it. If the race is individual get used to spending a lot of time on your own. It may get boring and it will be hard, but having techniques that help to deal with the tough or mundane moments during long distance events go a long way! Give yourself a mantra or a tasty treat.

6. TRANSITION TRAINING Not unlike triathlon this is the discipline in SwimRun that needs practice. Running with wetsuit and swimming with trainers is not

something that anyone should attempt for the first time on the race day! Get comfortable with your equipment and how to manage it at transitions. Practice entering and exiting the water in different terrains and get to know how you feel after coming out of the water from a long swim and starting to run, and going from run to water.

7. REST Rest is also part of the training! With two disciplines to prepare for it can be easy to get carried away and think it is necessary to train every day. Rest is an essential part of the training and is time when muscles, joints and tendons get stronger!

HOW TO FIT IT ALL IN? Always have a plan, and make sure it is a realistic plan! For many novices the big mistake is to do too much too soon. With any multisport there is always the danger of getting carried away.

While it is important to train all the different aspects of the sport, having a personal periodised plan means the training will be more effective, progressive and help to work towards the end goal without peaking too early.

For more tips like these and also to see what a 12 week training plan would look like go to LOVESWIMRUN.CO.UK

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AGOGE

006 UK REVIEWED BY: SARAH GREENE PHOTOGRAPHY BY: SPARTAN RACE HQ

Arrests, car accidents & whiskey barrels, what other race can boast all that in one race?

What is Agoge? Agoge is a world where there’s no “my X hurts too much”, no “I give up” and certainly no “I can’t do this”. Agoge is no sleep, no time to eat, and the goal-posts constantly changing. To survive, you need to give it your everything. If

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you have extra to give, you give it to the team. If you don’t have enough, you better hope your team can pick you up and drag you where you need to be. “I can’t” simply doesn’t exist.

We were told to survive on Skye we would have to be resilient, tough, inventive, humorous, self-sufficient, waterproof, patient oh and very lucky.

DAY 0 Thursday August 17th, 1700 - the preevent meeting; the day before the event starts, but we’ve been told to arrive “event ready”.

It certainly looked like it was show-time.

Overlooked by the imposing Skye mountains, facing one of the many beautiful lochs, it all came down to three key competency tests that decided whether all the effort and financial sacrifice was going to have been worth it. Test 1: navigation - find a grid reference and find the bearing to a landmark. Test 2: the four knots we’d been told to learn (clove hitch, double

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fisherman, pass through figure of 8 and alpine basics of map reading (and the not-so-basics too, butterfly). Test 3: waterproofing - a 10 minute as we didn’t know what the test would involve), submersion of your ruck and checked (rucksack) in the loch - if IF ANY OF YOUR KIT ITEMS WERE through their any of your kit items were in the COMPROMISED, YOU FAILED. NO kit compromised, you failed. No 30 minutes SECOND CHANCES. ALL WHILE second chances. All while allowed JOE DE SENA MAKES US DO 300 Joe de Sena makes us do for any last 300 synchronised burpees, minute SYNCHRONISED of course. tweaks and Was your Agoge over before it started? learnings.

Nerves were high as people frantically practiced Almost unbelievably, around half of the 83 their knots, dashed to hear people explaining the people fail at one of these tests. For most, nerves

simply got the better of them. The submersion test proved to be the most brutal, many already realising their fate without even opening their rucks - an increase in weight and sopping packs were tell-tale signs that their Agoge was over.

Many pleaded, but Race Director Karl Allsop had the final word and was giving no flexibility when it came to safety. Harsh? Yes. Fair? Almost certainly.

Having now done the event, I can understand why these regulations were so strict. I was relieved to be in the group that had made it through the three tests. We were assembled and told by Charles Piso (retired law enforcement Crisis Negotiator, and

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Head of Agoge events at Spartan Race) to get “event ready”. Head torches were on (by this point it was around 10pm), walking poles out, layers on, and rucks ready. For what, we didn’t know. In fact, we would be heading to the grid reference from the navigation test - Elgol Jetty, 0400. We could get there by any means necessary, which was good as it was 40 miles away! The £20 note from the kit list now made sense.

DAY 1: KIT CHECK AT THE JETTY I was happy that I could make use of the hotel room i’d booked, even just for an hour or two. Wild camping in gale force winds the night before wasn’t the best prep for a 60-hour endurance event. As I arrived at Elgol jetty, dark shapes of Spartans could be seen stood in the thrashing rain. My futile attempt to dry my wet boots and socks (from standing in the loch for the submersion test hours ago) proved to be even more futile as the rain came down hard. Next up: kit check. We were lined up and asked to produce from our rucks each piece of the extensive kit list, one by one. Certain items were taken from us (including webbing, paracord, carabiners), I didn’t give it much thought, I was just happy to lose some of the weight from my back.

During kit check, we were occasionally treated to some warming hill repeats, or burpees, squats, and press ups. I had no watch and quickly lost an awareness of the time of day, but by the time kit check was completed, the sun had risen, Joe de Sena had arrived and the incredible Cullin Hills were in full view across the water. It was almost time for the Agoge to actually begin.

With the start of the Agoge, came the mind games. Charles Piso started to tell us how Agoge was changing, and introduced us to the concept of self-selection. “Never leave a fallen comrade behind”, it says in the Warrior Ethos, but not before “Always put the mission first”. It was apparently time to self select, as he told us our first task would be to make our way over the daunting Cullin Hills, including the Cullin Ridge, that dominated the sky line in front of us. “If you’re not 100% sure you can make it over those hills,” Charles said, gesturing to the dominating figures ahead “turn around now and go home, because once you’re on that boat, the only way is forward over those mountains”. Joe would then chip in, “you might as well quit now, as no one is going to finish this event anyway”. We’d hear that a lot in the next few days. The warnings of self selection (selecting yourself to quit), Joe’s taunting, and the epic task that faced us across the loch, only got me more excited for the day, and finally woke me up to the incredible adventure that we were being treated to.

THE CULLINS We huddled together for warmth on the boat as we finally left Elgol for the Cullins. The Agoge bell had already been rung (signifying you quitting the event) and we were leaving a few participants behind - the cold too much for them already. Also, some who had passed the tests, hadn’t arrived at the jetty. As we approached the other side of the peninsula, spirits were high as we passed sea lions and gazed at the incredible scenery around us, including those increasingly large mountains. The rain had eased and the weather was being kind, which in Scotland means one thing: midges. I pulled my buff over my face as they swarmed around us constantly. We were instructed to tie ourselves together using our rope, utilising our newly learnt knot-skills. Led by Roots Adventures’ Matt Talbot,

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we weaved through the valley towards the highest bored. People began to drop like flies, exhausted peaks of the Black Cullins, with Loch Coruisk to our from the hike, and facing an impossible task ahead: right. We navigated rocky peaks and troughs as well find a whisky barrel in the Fairy Pools and then as bogs including a few Vicar of Dibly ‘jumps into carry it back across the route we had just taken 14 puddle’ moments leaving me waist deep in water, hours to complete. We didn’t know whether he was the Americans in front and behind me didn’t get the serious but we played along, at least for now. reference unfortunately. All this while tied to the Once we found the barrel, Joe sent us into a person in front and behind you, meaning teamwork waterfall to fill it up. David (Joe’s right hand man) and communication were vital. If one person fell made us sit in the waterfall, the water crashing (which was often), it was up to those around them over us. Drenched through, I wondered if I’d reto shout and signal to those in front to stop. Or if waterproofed my ruck well enough. During the hike, people near the back had a particularly technical we only had very short breaks, and so you quickly section of terrain to cover, then the whole group had to grab whatever you needed out of your ruck, had to slow down to stop them from being dragged and then re-pack. Night had fallen and if my gear down the crags. With almost 40 people in a line, the was wet, I was out of the event. It occurred to me scramble up was very slow going, but we had to try that maybe that wouldn’t be such a bad thing. It and keep the pace to try and make it up to the ridge was chaos - head torches dotting the ground with and over the top while the weather was kind. patches of light, and all I could see were feet slipping The views from the top were unforgettable, in the mud, carrying this ridiculous barrel. How long and made all the tug and pulls of the journey to get could this carry on for? Fortunately the notion of there, worth it. I’ll always be grateful to the Spartan carrying the barrel back across the Black Cullins had staff who hiked with us for their knowledge and seemed to be forgotten about, and we were sent experience that meant back to the car park with the barrel, we could make this and it was propped on its side. Lifted I WAS HAPPY THAT I incredible expedition. I onto it was Karl’s 7 year old daughter, COULD MAKE USE OF really felt very lucky to and we were now at her mercy. 50 be there. burpees she said. I was the idiot who THE HOTEL We were gifted a asked if that was with our packs on.

ROOM I’D BOOKED, break at the summit to Karl looked at me, “now you’ve asked EVEN JUST FOR AN quickly eat some of our the question, it’s packs on”. Press HOUR OR TWO. WILD MREs (Meal-Ready-toUps. Squats. Sit ups. But at least we CAMPING IN GALE Eat, aka military ration warmed up, with our body heat drying packs which were the our clothes slightly. That is, until we FORCE WINDS THE approved nutrition for were sent back to the Fairy Pools for NIGHT BEFORE WASN’T the Agoge). It was a more burpees in the water. It seemed THE BEST PREP FOR A windy spot for a break relentless and I’ll be honest and say 60-HOUR ENDURANCE but it was worth it for that quitting was on my mind. Finally, EVENT. some much needed we were allowed a break. energy. Across the At the initial meeting, we were other side, we could shown 10 types of Scottish tartan now see the famous Skye ‘Fairy Pools’ – waterfalls and told their names; we had hurriedly written them and streams that dotted across the plateau at the down where we could (scrawled across arms, MREs, foot of the Black Cullins. To get there, we had to maps – whatever surface could be found). Now navigate part of the Cullin Ridge and ascend down. was our first test, and we could win back some of The route was steep and rocky, meaning the only our kit that had been taken at kit check, in order to way safely down was on your bottom, sliding as best help us carry the barrel. This was important, as the as you could. Rocks would sometimes fall, leading barrel was now part of our team, and had to stay to shouts of ‘ROCK’ across the group, warning with us for the remainder of the event, not touching those below. After hours of scrambling, we finally the floor unless instructed by staff. Fortunately, left the more treacherous terrain behind us, and we answered correctly, and a few of the more could actually walk along a trail again. We could see engineering-inclined set to work to create a harness the Spartan staff’s vehicles in the far distance, past to help us carry the barrel using our new webbing. the Fairy Pools. I knew we were late, and I dared to The rest of us took the opportunity to finally eat, ask Krypteia Dom how late…. “very late” was the hydrate and deliberate over whether to change response. Joe would be waiting for us, and none into dry clothes. I had one set of trousers, two of us (I believe, including the Krypteia) knew what fleeces and a t-shirt, but no remaining dry socks was in store. I knew that this experience had been left. Despite nailing the submersion test, I hadn’t a treat, and that the real struggle was going to repacked my spare socks properly and they had begin soon. As our destination edged closer, Matt ended up a victim of the waterfall. Not that there’s encouraged us to ‘shuffle’ i.e. run. “Half an hour great benefit to dry socks in wet boots (and we were of effort and you’ll all be there”, and off we went. sent through streams and lochs often enough that Pulling and tugging again, with falls and crys of things would never stay dry anyway), but now I knew ‘halt!’, ‘slow!’ and ‘go!’ as we navigated again as a for sure that I would have wet feet for the remainder team (as best as we could) until we finally arrived. It of the event. It felt like a bad idea to change into had taken us 14 hours. my only remaining dry clothes, still technically on day one of the event, but I couldn’t see how I would make it through the night without doing so. While JOE-TIME we both changed, I asked Danielle (who had taken I’ll be honest and say the next few hours are part in all the Agoges so far) if this is what they were quite a blur. This was now Joe-time. We started normally like. She looked at me, looking slightly with Joe instructing us to complete 1000 burpees upset even, and shook her head, “no, it’s never been in unison, led by Agoge-veteren Danielle Rieck. like this”. She too, had nothing else dry left.

Joe then upped it to 1250, then 1500, then 2000.

We were promised some refuge at our next grid He offered hamburgers, hotels and free entry for reference. I think even the Krypteia felt sorry for us all to the Iceland Spartan Ultra in exchange for 5 us. They said we would be making a fire and shelter, quitters. We maybe did around 50-100 until Joe got

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and we may even be allowed to sleep. We carried the barrel up to a camping ground, and started to forage for firewood and kindling. Krypteia Dom reassured us that this was our down-time, and that they were here to help us, and that Joe had gone. True to their word, we were taught about making shelter by US Kypteia Frannie Steele, and in teams we built our own. We built fires and had time to organise our packs and other admin. We settled down into our bivvys to sleep - we would be allowed about 45minutes to an hour. There were 5 of us to an 8x8 tarp on uneven ground; I had to curl up to fit on and even then someone had to hold my legs to stop me from rolling off into a small ditch nearby. Every time I moved to try and get comfortable, I accidently smothered Danielle’s head. We also had a snorer amongst us. I knew I had little chance of getting to sleep but I at least had to get comfortable and stretch out, so I let myself roll in my bivvy down into the small ditch nearby, pulling the plastic over my head in case it started to rain. I was later told these small ditches had been used by other wild-campers as toilets. Great.

TO BE CONTINUED IN ISSUE 23

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INTREPID SERIES Written by: Craig Heron

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OBSTACLE COURSE RACING IS A FUNNY THING.

ALMOST EVERYONE I'VE MET IN THE LAST FEW YEARS IS LOOKING FOR THEIR NEXT CHALLENGE ALMOST AS SOON AS THEY'VE COMPLETED THEIR LAST RACE ...

... Sometimes before! Naturally, they look at increasing the core aspects of your regular OCR - distance and the number of obstacles. 5km becomes 10km. 10km becomes 20km. Then 40km. 20 obstacles becomes 40, 100 - even 200 in some cases.

Whilst it's great that there are companies out there able to offer this never ending increase in numbers, it's not sustainable and there are limits with just how much you can do with the resources you have available. Obstacles

are difficult to build, especially when variety is key - no-one wants to jump over the same 6ft wall 100 times for example. The same goes for the course - laps are a great way of increasing distance and the number of obstacles, but this also comes with it's own negatives as it can get boring repeating the same loop over and over again, as well as being churned up and making running certain sections impossible. These are just two of the many other difficulties race directors face when trying to offer as much as

they can for as many as possible.

We've also seen an unfortunate end to several races this year, some of which were well known and well established in the community.

This, I feel, is largely due to so many new startups trying to replicate the perfect conditions for the perfect race which ultimately only serves to dilute the number of participants at other races, cutting profits.

So when another new face arrives on the scene, pledging that it is the toughest race

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series in the UK, it's easy to dismiss it as just another bit of marketing rhetoric.

Intrepid Series is that new face and I'm about to tell you why you should dig a little deeper and see what they have to offer. I guarantee that you will learn something about yourself by the end of one of their varied, challenging experiences.

Intrepid, translated literally means "fearless; adventurous". Also, note that I said "experience" and not "race". Yes, there is an element of competitiveness to each of their challenges, but your biggest obstacle won't be in the shape of a wall, a rope climb or a set of monkey bars. It will largely be the barriers that you yourself create in your mind. There is no room for the "I can't do that" and the "that's too hard" sort of mentality here.

Their events are meant to break you. Not just physically, but mentally. It's clear that the guys behind the series have a strong military background - this shines through in some of the challenges where sheer determination and refusing to give up is the only thing that will see you through whether you come first, or last you've been through the same as everyone else and that in itself is something to be proud of.

Their events fall into two clear categories.

Firstly they have their flagship "Intrepid Series"

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which is marketed as "The Hunt For The Lone Wolf". all abilities which is what really makes the team at This comprises of 4 stages, where participants Intrepid stand out from other races. Take stage 2 of enter as teams of 2. Only the top teams from each the series for instance - we ran up Mount Snowdon. stage make it through to the next, until you reach Twice. With a 50lb backpack. It was check-pointed, stage 4 where it's "all against all" - the best of the timed, and utterly brutal. But we made it through, best going head to and the sense of achievement was like head to crown a single I LOVE PUSHING nothing else I've ever experienced. If winner - The Lone MYSELF. I KNOW IT'LL BE you fancy a go at the same route, you Wolf. This approach can sign up for it individually, outside of BEYOND HARD, BUT is something the series and give it a go. Don't fancy KNOWING YOU GAVE completely new to the same route or aren't ready for the SOMETHING YOUR ALL the OCR scene and whole thing? Fine - just sign up for a it works really well. race to the top, or take it easier with AND CAME OUT THE Anyone who follows a team.

OTHER SIDE A my antics on social This is just one example of the type STRONGER PERSON media will know of events they offer. Others include that I'm currently camouflage and concealment events, preparing for stage 3 after being successful in escape and evade events, urban hunts through stages 1 and 2 - both of which were vastly different major cities, survival skill days preparing you for in terms of what was required, testing you on arctic conditions, the list goes on. Day or night, different levels. This is the competitive side to it doesn't matter. How can they do so much in so Intrepid and if you fancy yourself as the best of the many locations? Simple - their obstacles are the best, then you need to give this a go. natural terrain that our planet has to offer. There The second category gives the unsure among was only one obstacle in stage 2, but that was us a chance to sample what each stage of the Snowdon itself so I think that counts as a pretty series is like, in varying degrees of intensity, either difficult obstacle! They can literally go to any part as a race, as a team or just for fun - they cater for of the planet and set up an event which will be

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A FULL LIST OF THESE EVENTS CAN BE FOUND HERE: WWW.RUNINTREPID.CO.UK/#EVENTS

challenging, engaging and rewarding, regardless if you finish successfully or not as you'll be learning so much on your journey.

I imagine this all sounds like a bit of a logistical nightmare. All these events, all these locations, all these things going on. How can they possibly operate effectively? One word - teamwork. Intrepid is not just one man. They are a close knit team of highly trained ex SAS and commandos. They've known each other for ages, been through a hell of a lot together and have had exposure to every different environment the planet can offer. They all know how to push people to their limits, but more importantly, they know how to do it safely. They are the most genuine group of guys I have had the pleasure of meeting, and they are truly

in it for the community and the love for what they do - made clear by the fact that the proceeds for their 2017 Intrepid Series are being donated to charity! It doesn't get much more selfless than that.

I've learnt so much in both stage 1 and 2 and I'm looking forward to stage 3 - in a weird semi-sadistic kind of way, as strange as that may sound, because I love pushing myself. I know it'll be beyond hard, but knowing you gave something your all and came out the other side a stronger person (mentally, physically or both) is a feeling that very few OCRs can accomplish in this day and age. I'll certainly be supporting the team at Intrepid moving forwards, and I would love it if all you guys out there could share some of the experiences I have too!

Obstacle Race Magazine 59

FEATURE : THE TV WORKOUT

THE TV

WORKOUT

This workout will improve your running all while you catch up on your favourite TV. Strength training is good for runners of all types. As OCR is a running led sport then you need to make sure your running game is on point. But strength training takes time, and most runners feel they barely have enough time to do all the running they want to do, let alone extra workouts on the side. But if you’re going to conquer those obstacles you’ll need some strength to tap into.

TV workouts: strength workouts that can be done at home - while you watch your favorite television shows, if so wish-in minimal time and with only an aerobics step and a jump rope for equipment. You don’t even have to change into workout clothes if you don’t want to.

Three quick sessions per week will give you benefits that you’ll really feel, and also help your running economy and reduced your injury risk. The following selection of exercises provides the ideal mix of specific benefits for runners. Some improve overall strength, others increase stride power, and still others enhance joint stability.

There’s no need to vary the workout over time.

Think of your “TV workouts” as being like brushing your teeth: something you do routinely, year-round, the same way every time to maintain a certain desired benefit. Complete just one or two sets of each exercise two or three times per week.

STEP-UP This exercise builds strength in the glutes, hips, and thighs. Stand facing a sturdy 12- to 18-inch aerobic

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step with your right foot on it and your left foot on the floor. Now use your right leg to pull your body upward until you’re standing on the bench on your right foot.

Concentrate on not pushing off the floor with your left foot. (One way to ensure that you do this is to lift the toes of your left foot before you engage your right leg to lift your body.) Make your right leg do all the work of lifting your body. Step back down with your left leg.

Complete 10 repetitions, then switch legs. As you get stronger, increase the height of the aerobic step to keep the exercise challenging.

PUSH-UP The push-up strengthens the chest and upper back and, to a lesser extent, the core. It helps improve the ability to transfer forces between the upper body and legs during running.

Assume a standard push-up position with your hands just outside shoulder width. Imagine your body being a straight line from ankles to neck; don’t allow the hips to sag, or your butt to stick up too high. Tuck your chin so that your head is close to being in line with your body. Lower your chest to within an inch of the floor.

Look straight at the floor the entire time, and keep your core braced tightly. Keep going until you are strongly but not extremely fatigued.

STICK CRUNCH This exercise strengths the deep abdominal musculature and improves the stability of the low back and pelvis during running.

Lie on your back, bend your knees, and draw them as close to your chest as possible. Grasp any type of stick or rod (such as a broom handle) with both hands,

positioned shoulder-width apart. Begin with your arms extended straight toward your toes. Now squeeze your abdominal muscles and reach forward with the stick until it passes beyond your toes. (This is a very small movement—just a few inches.) Pause for one second and return to the start position.

SINGLE-LEG TUCK JUMP Like all jumping or plyometrics exercises, this one increases stride power and “leg stiffness” during running, which translates into improved running economy.

Stand on one leg with the other slightly bent. Lower yourself into a quarter squat and the jump as high as you can. While you’re in the air, try to draw the knee of the leg you just used to push off the ground toward your chest. (Unless you’re a gymnast you won’t be able to get it very close.) Upon landing, immediately lower yourself into another quarter-squat and jump again.

Complete 8-12 jump and then repeat the exercise using the opposite leg.

INVERTED SHOULDER PRESS This exercise strengthens the shoulders.

Assume a push-up position but with your feet elevated on an exercise bench or other sturdy platform of similar height. Position your hands close enough to your feet so your body forms an inverted “V” with a 60 to 90 degree bend at the waist. Bend your elbows and lower the top of your head toward the floor between your hands, stopping just short of making contact.

Press back to the start position. The higher you elevate your feet and the more you bend at the waist, the more challenging this exercise will be.

FEATURE : THE TV WORKOUT

SKIPPING ROPE This is a classic power builder for the calves.

Skip rope normally for 1-3 minutes uninterrupted.

SIDE PLANK The side plank strengthens the oblique abs and enhance stability in the hips and pelvis during running.

Lie on your right side with your ankles together and your torso propped up by your upper arm. Lift your hips upward until your body forms a diagonal plank from ankles to neck. Hold this position for 20 to 30 seconds, making sure you don’t allow your hips to sag toward the floor. (Watch yourself in a mirror to make sure you’re not sagging.) Switch to the left side and repeat the exercise.

HIP HIKE The hip hike strengthens the hips to improve stability in the hips and pelvis during running.

Stand on your right foot only on a sturdy platform that’s at least eight inches high. Position yourself so that the instep of your foot is close to the edge of the platform and your left foot is hovering above the floor.

Begin with your hips aligned so your left foot is level with your right. Now relax the muscles of your right hip and allow your left foot to sink a few inches toward the floor. Be sure to do this without bending your right knee. Next, contract the muscles of your right hip and lift your left hip as high as possible, bringing your left foot a few inches higher than the right. Complete a full set and then reverse your position and repeat the exercise.

Obstacle Race Magazine 61

REVIEW : TOTAL WARRIOR - LEEDS

TOTAL WARRIOR LEEDS WRITTEN BY: AMELIA WILLDEN PHOTOGRAPHY BY: MY BIB NUMBER

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REVIEW : TOTAL WARRIOR - LEEDS

As you can probably see on my face I love this race, to be honest I enjoy every OCR race. I think I smile all the way round(you just never know where a cameraman is hiding).

Total warrior to me is a one of a kind, all set in awesome locations and great value for money.

The After taking part in Total warrior Leeds and their original lake district event last year and wow those hills in the lake district left a lasting impression on me!

After the event I received a email with a loyalty discount code for all their 3 locations in 2017, the deal was so good I just couldn’t turn it down.

I can never sleep the night before, I must have done easily 30 different OCR’s and I still get the familiar butterflies in my tummy and I wake up way before my alarm, if only I was like that in the week for work.

This was the first race I have done solo, but being familiar with the course helped with my nerves. I only live about an hour and a half away and seeing as I was doing both days I thought I would camp nearby Saturday night. Camping kit packed, total warrior 2016 t shirt on and it was time to set off with my partner

and Chihuahua as support. After parking up nice and close to the event village the marshals did a great job of directing you to registration and there was the bonus of no queues, well unless of course your surname began with a popular letter sorry “Smiths”. So being an M I whizzed straight through. Atmosphere was good however wasn’t bouncing like last year but then the weather was a good 10 degrees hotter. Branham Park is lovely and a fantastic setting to run in. I was set to go at 11am with waves every 20 minutes from 10:00am.

Warm up… a little bit awkward prancing around on your own but oh well. A few yellow smoke grenades to test your lungs as they release us, I made a point of sprinted off to avoid slower runner queues and to make the most of the chance to overtake. My aim was to take this one as fast as I could and to have a more relaxed day Sunday when the aches and stiffness had hit. Upon hitting the hill reps it reminding me I really should do more hill work. About 2k in and I hit a queue for an obstacle which gave me a chance to have a chat with some of the guys an girls around me. After getting moving again I came out the forest and it was refreshing ice bath time, but to my disappointment the weather meant it wasn’t that cold, but it was still enough to cool me down and to clean off some of the mud that had glued itself to me.

When out in the open fields after breaking from the forests I searched for my 2 supporters, no where to be seen yet though. Over a couple of climbing walls and it was time to give my legs a good stretch on a long run section. The great thing about this race, is that the obstacles are nicely spread out so you get a decent run around before you hit the next. A water station was a welcome sight but I was gutted they didn’t have any jelly babies, I could have murdered for a little sugar hit.

Next up was a diagonal wall with a few grips to help you along, I tried but no chance. Thankfully a half man, half giant turned up and launched me over the wall. A nice run till I came up to something called the swinger, another diagonal wall with ropes to hold on to shimmy yourself along, It’s a great obstacle with an easy and hard route, the easy route has more ropes closer together to swing along. If you can’t swing along this you fall into a nice pool of mud. After taking the hard route and falling in some mud I made a mental note to take the easy one tomorrow.

I came to an obstacle I can only describe as loads of rubber rings where you had to either jump over or weave in and out, I don’t think anyone was sure, Lots of people were lifting these rubber rings up and going underneath.

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REVIEW : TOTAL WARRIOR - LEEDS

A marshal gave me something that resembled a twig I was pleased, however it was a photo opportunity so I had to trade it in for something bigger and heavier.

Oh yes that’ll do and proceeded to throw it over my shoulder.

Another nice big run through a lovely area, climbed up some scaffolding to where I had to jump off and hit a bell, my reward was to fall into some water. The marshals and safety team on this obstacle I have to say were brilliant and the bonus of another photo opportunity. Not sure that me stretching with my tongue out going for maximum effort makes a good photo, but I hit the bell. I was so proud and for me this was one of the best obstacles. I do love being in the water though, it felt much better than the mud section that followed, I was covered, legs felt so heavy, but I spotted a 9k sign so that kept me going.

New obstacle that I didn’t see last year was ‘the pasadero’ where you had to jump from one base to another on water, I started off all confident like a spidergirl. Heard someone shout “Amelia” then I was off, but at least I was mud free again. I blame the photographer Simon who I met the week before on the wrongen’s trip to Holland.

Now for my all-time favourite picture the fire jump!

I think this photo clearly shows how much OCR means to me. It’s a great obstacle and by far the best, I love it I feel free, as a full time working parent, I can’t always exercise when I want to, these weekends are everything to me and I treat it not only as part of my exercise regime but also my social life. Freedom!

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REVIEW : TOTAL WARRIOR - LEEDS

I got through the last 2k with no issues, It was a priority. The Camping showers were great and I felt set sprint section which is a unique section of the race to go again the next day. where you are timed spacifically for this stretch, last Sunday the was a lot quieter, I managed to get a year it was vert simply run section but this year it had great time which wasn’t my intention, marshals even a few great big walls thrown in for good measure. My had jelly babies left. Again the ice bath wasn’t Ice but partner and Chihuahua were there running alongside the slide was covered in washing up liquid which made me, I felt so good and confident. I felt like I was flying for a record breaking slide time, BONUS! over the walls and I was sporting a great big grin as I To sum up if you are doing this competitively go approached the slide. The slide needed more washing for a Sunday as race chip is included in the price. A up liquid, it was a little slower than I remember from last great race for someone who loves to run in fantastic year. But maybe that’s because I have done a lot more locations and see a bit of our beautiful countryside, races and have more to compare them races are located in Edinburgh, Leeds to than last year, so now im a little more and Lake District. This race is perfect A GREAT RACE FOR immune to the speed. for anyone that brings family and SOMEONE WHO The last run is past the crowds of friends along as a spectator, they get spectators, they all give the runners to see a lot of the race and support LOVES TO RUN much needed support as they go past you along the way. On top of that as a IN FANTASTIC the shocker, I have never done one and parent it’s always good when you can LOCATIONS never will its just not my thing. Over bring the kids along and this year they the peaks of pain, not much pain today have introduced the junior warrior a 2k though, I wasn’t saying that on Sundays run through course designed for 6-15 year olds. My daughter didn’t though. go but all the kids looked very happy and energetic Through the finish line where my timing chip was doing it. Overall is a balance between a hard run but clipped off my trail shoes and was asked which t shirt obstacles that can be managed by all, which makes it size I was. I skipped the finishes photo as I could get fantastic for groups to all get around and for solo’s like one the day after and made a b line for the car. Once myself as there is nothing impossible involved. Will I be finished, It’s all about the hot shower so this takes doing it all over again next year…HELL YE !

Obstacle Race Magazine 65

REGULARS : MUDTREST

MUDTREST Want to get your picture on our Mudtrest wall?

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

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Obstacle Race Magazine 67

REVIEW : THE ELEMENTS

THE

ELEMENTS Review by: Lee Pickering Photography by: Epic Action Imagery

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REVIEW : THE ELEMENTS

Opening my eyes to beautiful beams of sun light on a Saturday morning is always a very welcome sight.

That big old ball of fire in the sky was a gentle reminder of what I was about to battle through, The Elements.

The Elements is a obstacle course race that not only lets you pit yourself against the Elements but also has adopted the strong theme of this in their fantastic branding too. Although we usually expect to face at the very least a couple of the elements during a race, I had the feeling this race was going to take that one step further as if Mother Nature had planned it herself.

With Earth, Wind and Fire are definitely on the menu for todays racing it was time to get myself up and prepared for the challenge ahead.

11:30 was my wave time, this was for the 16km distance with the theme of Wind, this meant it wasn’t such an early start and the lighter summer mornings are certainly helping to get myself geared up and ready to go at the weekends. The luxury of not getting in the car to start the journey at 8:30am was also fantastic, I had my fantastic support crew along ; Lisa my wife who has been by my side come rain hail or snow for races and Emma my enthusiastic mud loving daughter.

The roads as we approached the event were well

sign posted meaning there was no needle in a hay stack up I stood aside from the pre-race official warm up, I’ve searches in the countryside. The event village you could never understood all the squatting, lunging and burpee hear from the carpark and as promised was a very short type warm ups, for me it’s just a way to use up some of walk. Registration is one of those things that can make the energy you’re going to need out in the field. So after or break your event day experience, so I always feel a being called out for completing the “Elite” warm up we little nervous as I approach, but there was no need as it were lined up on the start, this wasn’t the way I was was over in a flash. expecting to go and quickly changed direction.

I was planning on racing today, so after dropping the The first few obstacles as usual tend to break up the bags I took a stroll around the first few hundred meters field a little and this was no different. A few small walls to make sure I was aware of how fast I needed to get to jump over and duck under over the first 300m and out the blocks to miss any potential queuing. While then was back to the running. The next obstacle was the doing the event village aimless wander I bumped into Box and depending on how many/which lap you were on the race director. After having there was a different route. A great a quick chat he offered me the idea although I didn’t get caught ALL OF THIS LEFT THE chance to jump into the 10:30 up, I could see this as a potential for ARMS FEELING HEAVY wave. I had to make the quick queues due to it being so close to the AND HAPPY FOR ME TO decision as this meant jumping start. T his could be eased by having LET THE FEET DO THE up to the 24km Fire distance. two or three identical ones. Over the More distance for my money - it TAKING FOR A WHILE. first few miles we had the inverted was a no brainer really. A change walls, tyres to crawl under and some into my race kit, a quick drink later and I was ready to more shorter walls to jump over or duck under. Then warm up. came the Tyre Drag..... if I was to estimate a distance it Standing listening to the instructions being dished would have been around 800-1000m long, and involved out by Stuart Armory. As always after doing my warm running up and down the hills making a reasonably

Obstacle Race Magazine 69

REVIEW : THE ELEMENTS

long tyre drag slalom, this was punishing with people choosing to carry there tyres instead of dragging them. After dropping the tyre we had a short climb to the very tall slatted wall and then a short run through to the water slide, which left you submersed in the water which was very welcoming in the blazing sun. After dragging myself out of the water we were back into the running before hitting the 8ft wall for the first two laps the third lap would be a testing 12ft wall due to the way the course worked on the lap progression system, three true Irish tables of varying sizes and the tyre runs uphill brought us round to a more technical section of obstacles.

A rig with 3 different lanes, differing depending on which lap you were on the first 8km saw us traverse a scaffolding board of around 10 meters long, the 16km lap was traversing a scaffold bar for the same distance and the 24km/32km one being a mixture of scaffold board, scaffold bar and rings made it a tough obstacle. Next up was a Irish table and a reversed Irish table followed by the inverted monkey bars ; all of this left the arms feeling heavy and happy for me to let the feet do the taking for a while. A nice section of running followed by the river section which just seemed

endless and very rocky in places led us back towards the floating pontoons. Now pontoons aren’t one of my strongest points as my balance is rubbish however, throw in Emma Pickering (my daughter) with a water pistol and things become even harder. I ended up half way across before I hit the water climbed back on to the pontoons and finished them off. The keg/bucket carry was a fill yourself style carry with the barrel needing to be at least half full with a uphill/downhill carry designed to kill the legs before the inevitable hill slaloms that needs running.

The Frisbee throw was a fun obstacle, left me with a 10-squat jump penalty as I missed from some distance not realising a punishment was due if we missed. (for the record, I missed every lap and with an extra 10 squat jumps per lap the third was interesting 30 squat jumps!)

This took us on to the long run through the woods and where I am in my element, technical running is what I love most and this didn’t disappoint. Tough climbs, technical downhill and little rest bite for a couple of miles was bliss.

The last mile of the course saw us hit the mud/ water filled ditches all 5 of them, the cargos net crawls and then on towards the finish. The end

of the lap consisted of a carry and depending on what lap you were on depended on what you were carries lap 1 logs x 2, lap 2 sandbags x 2, lap three water filled barrels x 2 and the final lap being tyre flips to finish the course there was the final mountain to climb before collecting your medal.

This is a race worth doing even in the terrible heat, Matt and his crew have pulled together a great event with a tough course to get the best out of yourself. The terrain was used to its upmost and really did challenge not just the body but the mind too. There was a good mixture or mud, water, hills and obstacles throughout the course which kept the mind engaged even through the 3 laps. Every race event the more developed ones can do some things better for Matts first event he pulled it out of the bag. These are teething problems which I know matt will sort for the next event. After completing my first lap I even stood with Matt for a few seconds to give him feedback about a certain part of the course. by the time I hit that point on the second lap the issue I had was addressed and that’s what makes a great race.

A GREAT RACE HAS A GOOD RACE DIRECTOR BEHIND IT AND MATT CERTAINLY FILLED THAT POSITION IN MY EYES.

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REVIEW : THE ELEMENTS

Obstacle Race Magazine 71

FEATURE : THE ROPE CLIMB

THE

ROPE CLIMB Climbing a muddy rope whilst racing can be extremely daunting for anyone on an OCR course.

1

The rope climb is seen as one of the most technically challenging obstacles of any course. When asking for assistance its very often explained in an overly complicated manner confusing the racer rather than helping them. In the race environment whether you are new or experienced, efficiency and energy conservation are paramount. There is no doubt there are many ways climb rope, however this is the ‘How To’ on climbing with your feet using the J hook technique.

It can be one of the fastest and most efficient ways to climb a rope.

WHERE TO TRAIN: •

•

Check the back of the magazine for training centres who specialise in OCR, all of which are listed have a climbing rope and the correct equipment you’ll need.

TIP Try to practice without using gloves to increase your grip strength, this will pay dividends come race day when the rope is going to be potentially wet.

2

STEP 1.

Stand with the rope in front of you with it running down the centre of your body.

STEP 2.

Reach your arms up just above your head and take a firm grip of the rope, make sure you have nice straight arms. For the first cycle of the movement this is your main point of contact so make sure your grip is held strong.

STEP 3.

This is now where your legs come in. Lift your knees towards your chest/elbows while hanging from the rope with your arms. Quickly lock the rope into the J hook(as shown in the picture, see below for explanation) with your feet.

When done correctly this will easily hold your weight thus taking the strain from your hands.

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3

4

FEATURE : THE ROPE CLIMB

3.1 STEP 4.

Next step is to check the grip on your feet by attempting to to extend your legs, if it holds tight then loosen your grip with your hands whilst extending your legs fully to a standing position. This will return you back to the fully upright position.

STEP 5.

Next re-engage your grip on the rope with your hands like in step two then follow the rest of the steps again to continue up the rope.

3.2 J HOOK EXPLAINED. To grip the rope in the J hook technique, firstly you need to work out which foot is your dominant foot as this needs to have the rope running down the outside of it when raising your feet (for example this is usually the foot you lead with, so the one you’d kick a ball with) if you aren’t sure then have a go either way to see which feels the most comfortable. Next up as you bring your feet up with the rope on the outside of your dominant foot at the same time bring your opposite foot up to hook round and bring up the rope underneath your lead/dominant foot. This will cause a friction point between the two feet and should easily lock you in place.

STEP 6.

Now you find yourself at the top of the rope and you obviously need to come back down in a controlled manner. A fast uncontrolled decent can really take it out of your quads or worse could end your race so the next step needs to be followed closely. To come down simply loosen the hook you have on the rope and release the grip of your hands a little. Hand under hand grip with your arms will also keep your decent controlled. As you gain speed use your feet to grip the rope a little more to slow yourself and control the descent, don’t use your hands as you’ll only risk getting rope burns.

Obstacle Race Magazine 73

FEATURE : THE ROPE CLIMB

HOW TO PRACTICE IN A GYM ENVIROMENT Equipment required to practice the technique in the gym: • A length of rope about 1.5 meters longer or more • Long socks or calf sleaves to protect your legs from rope burn while practicing • Bench, chair or a box

STEP 1.

Sit on the floor with legs stretched out and the feet crossed. Place the 1.5 meter rope in-between your feet holding onto the top.

STEP 2.

Bring the bottom foot around under the top foot and place it on top. If you have done this correctly, the rope will be locked in between the two feet. Now practice the action with your eyes closed as you will not be able to look at your feet whilst climbing.

STEP 3.

Time to use your bench, chair or box. Sit on your bench in front of your climbing rope and cross your legs with the rope hanging between your feet. Now repeat steps 1 & 2 with the climbing rope because to climb effectively the rope must always stay between the feet.

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STEP 4.

Whilst sitting on the bench, lock your feet into the rope and attempt to stand up. If your foot lock is correct then you should not move or slip down the rope.

STEP 5.

Gripping the rope tight above your head is the next key to moving up the rope. In order to climb up the rope one must be able to hold their body weight using grip only for 5 seconds as that is the average time in between the lock and unlock of the feet on each climb up the rope.

STEP 6.

Put away your bench and stand in front of your rope, reaching up high and gripping tightly. Bring the knees up as high as you can with the feet crossed as you did in practice. The rope should sit in-between the feet

as before so all you need to do is bring the bottom foot around and lock it in on top as before. If done correctly the rope will run down under the bottom foot and be locked in-between the top of one foot and the bottom of the other. Now stand up, it does not matter which foot is on the bottom, which-ever is most comfortable for you.

STEP 7.

Now you’ve completed the initial foot-lock and stood up, you need to repeat to move up the rope.

Again gripping high with both hands and holding your body weight, release the foot-lock and bring the knees up as high as they can go. Keeping the rope in-between the feet, repeat the sequence of bringing the bottom foot around and locking it into the top foot then stand up. If done correctly you should have moved another meter or so up the rope. Reach high, grip tight and repeat again.

AUGUST

1 1 th 2 0 1 8

WWW.MUD7.COM

PROFILE : YOUR OCR BUDDY

YOUR OCR BUDDY

OVER THE PAST THREE YEARS THE OBSTACLE COURSE RACING MARKET HAS GROWN CONSIDERABLY, LEAVING RACERS BEING SPOILT FOR CHOICE. ALTHOUGH THIS SOUNDS LIKE HEAVEN, IT CAN BE LITERALLY HELL IF YOU SIMPLY CAN’T FIND THE RACES IN THE FIRST PLACE. THERE ARE A NUMBER OF WEBSITE BASED OCR CALENDARS BUT UNTIL NOW THERE HAS NEVER BEEN A HANDY APP THAT COULD BE USED FOR THE PURPOSE OF PLANNING AND BOOKING RACES. IN STEPS OCR BUDDY, FOUNDED/CREATED IN NOVEMBER 2016 BY RUSS BLATT. OCR buddy lists races from 15 European countries and 30 countries worldwide. The founder and creator is also a mud addicted racer too so you know there’s a lot of heart goes into creating this incredibly useful convenient application.

Q We caught up with Russ to find out a little more about the OCR Buddy APP. So Russ where did the idea of creating the app first come from, what would you say inspired it?

Hi Carl, In 2015, I was trying to plan my race reason. I was sitting on my bed with my computer open, a spreadsheet open and a list of websites.

I started going website to website for the races that I wanted to run in. I was getting frustrated and

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through to myself that there has to be a better way.

I knew there are websites that have some races, but I found that they did not always have the local races or they weren’t completely accurate. So instead of setting up a schedule, I began searching for an OCR “do it yourself” calendar or an app. Long story sort, I didn’t find one so I decided to make one.

Q Apart from the race calendar feature what else does the app offer racers?

We are constantly looking at the functions of OCR Buddy and communicating with users on ways to make OCR Buddy a more complete tool. Currently, we have a database that can handle listings from over 30 countries, 15 in Europe. The first thing that OCR Buddy offers the users is our filter system.

We have 12 filters that a user can use if they wish to see every race in the United Kingdom (currently 323 between today and September 4, 2018) or if they wish to filter by the Race Brand, Country, Length of Race, if there is Swag, do all the proceeds support charity and others. You can be “Buddies” with people on OCR Buddy. Being a Buddy will allow you to see your buddies race schedule for them to see yours.

I know that is a lot in a short amount of time, but OCR Buddy is more than just a calendar. We are trying to make it the only tool you need to plan, schedule and update your OCR schedule.

Q It must have been interesting to see the App grow as the market for OCR has grown, which country

PROFILE : YOUR OCR BUDDY

would you say has the highest majority of users in it?

The first four countries we had were the USA, UK, Canada and Australia. Being here in the United States and knowing many people and contacts here, it has given me the ability to reach out to more groups here. The country with the most users on OCR Buddy is the USA. However, this percentage I went into this knowing no one besides my friends and all of my contacts have been made through emails, posts, comments and messages on Facebook.

As we expand into other countries, there are language translations, time differences and other issues that I deal with.

Q In the time you’ve been tweaking and evolving the app has there been anything that you’ve been surprises to see happening in the industry. Whether it be a trend or something else that’s jumped out at you as interesting?

use OCR Buddy for their users, they way they work together is such a positive for the sport as a whole. While many countries have their own championships held by these Federations, it was great to see the European OCR Championships this past year. It has been interesting to me to see how well the European countries work together for the promotion of the sport, from regulations, to events to championships. I am hoping that we, in the United States, can catch up to you in his respect.

Q We noticed you’ve now added other directories to the app, could you tell us more about those?

We’ve definitely been adding to OCR Buddy, not only on the app itself but our website also (www. ocrbuddy.com). The more that we use OCR Buddy and develop it, we realize that there is this overall OCR Community that I keep talking about. Keeping that in mind, we have started to do a few things for the community at large.

One thing I have noticed is that Europe is real leader in the growth of the industry. I do not specifically mean individual race brands, but overall. It seems that more and more events are occurring sponsored by multiple race brands. A good example is Mud7, which I know you know a little bit about!

First, we added an OCR Training page to our website (http://ocrbuddy.com/ocr-training/).

This page lists outdoor permanent OCR Training Facilities, Indoor OCR/Ninja Gyms and Hybrid facilities. This list will always keep growing and being added to. We want everyone to be able to find somewhere to train, no matter where in the world they are.

Many European countries also have OCR Federations that govern the events in the country.

Besides the fact that I would love each one to

I have started to compile a list of Race Directors.

We have many people who contact us asking us questions about specific races. Having names of

the “right” people to contact is very important for racers.

Q Do you have any exciting plans for the future of OCR BUDDY and its next evolution?

Loads ! We’re making OCR Buddy usable on your computer. We are building V2 so that people can use OCR Buddy on the mobile phone or computer.

This will allow many things to happen. It will be easier to enter events in the database.

Q. Now the readers know more about OCR Buddy can you tell them how to get hold of it and what platforms is it available over Russ?

OCR Buddy is available by searching for OCR Buddy on Google Play or the App Store. It is $1.99 (£1.54 British Pounds) for a download. We have a Facebook page at www.facebook.com/ocrbuddy and as I said before, our website is www.ocrbuddy. com. Through the Facebook page, you can message me directly. You can email me at russ@ ocrbuddy.com and our support email is support@ ocrbuddy.com.

I respond to almost every message personally and keep in mind there is a time difference, so I will get back to you as soon as possible.

THANK YOU SO MUCH FOR TAKING THE TIME TO TALK TO USE RUSS AND WE WISH YOU EVERY SUCCESS WITH OCR BUDDY IN THE FUTURE.

Obstacle Race Magazine 77

DIRECTORY

DIRECTORY

Wild Forest Gym Essex, Cm15 0la 07517604601 www.wildforestgym.com

BOOTCAMPS Body Bootcamp

Facebook: @wildforestgym

INDOOR TRAINING CENTRES

Lincolnshire 07968154535 Facebook: @bodybootcampuk

British Military Fitness Outdoor sessions In 140 parks nationwide 02089962220 www.britmilfit.com Facebook: @britishmilitaryfitness

Immortal Fitness Marlow/ hambleded / henley 07792881255

Sdr Fitness Centre

www.immortalfitness.co.uk

Stockport,

Facebook: @immortalfit

Sk3 0sb 07914052345 www.sdrcheshire.co.uk

Mk Fitness

Facebook: @sdr fitness centre

Larbert, falkirk 07783157685 Www.mkfitness.org.uk

PERSONAL TRAINERS

Facebook: @m.K.Fitness

OUTDOOR TRAINING CENTRES

Jordan Inspire pt Peterborough 07854 271480 jordan@inspirefitness4all.co.uk

The Obstacle Gym Lutterworth midlands 07426912988 www. reaperevents.co.uk

KIT STORES

Facebook: @theobstaclegym

Fortitude Fitness Centre Highfeilds farm, Cambridge, Cb23 7nx 07876635134 www.fortitudefitnesscentre.co.uk Facebook: @fortitude-fitness-centre

Fit 4 OCR

Muddy Kit

Hertfordshire,

01245 263876

Sg7 5aw

lee@muddykit.co.uk

07720882611

www.muddykit.co.uk

www.fit4ocr.com Facebook: @fit4ocr

78 Obstacle Race Magazine

X -TALON 225 Designed for running fast over extreme terrain.

The newest addition to the legendary X-TALON â„¢ range offers increased durability and improved grip in a perfect lightweight, agile package.

AVAILABLE FROM

INOV-8.COM

MUDDYKIT .CO.UK

EVENTS

Events page

SeptemberOctober 2017 For a more comprehensive list of upcoming events go to

WWW.OBSTACLERACEMAGAZINE.CO.UK/EVENTS

1 The Gauntlet Games - 5/10km

6 Rough Runner - 5/10/15km

11 X-Runner, Wild Warrior - 5/10km

16th September 2017

16th & 17th September 2017

23rd September 2017

Manchester, M25 2SW

Clapham Common, London

Derbyshire, DE6 3BN

www.thegauntletgames.co.uk

www.roughrunner.com

www.xrunner.co.uk

From £30

From £53

From £49

2 Total Warrior - 10km/10miles

7 Nuclear Blackout - 5km+

12 Tough Mudder - 10/12miles

17th September 2017

16th September 2017

23rd September 2017

Edinburgh, EH39 5NY

Essex, CM15 0LA

West Sussex, RH12 4SE

www.totalwarrior.co.uk

www.nuclear-races.co.uk

www.toughmudder.com

See Website for details

Sold out

From £139

3 Cornish Cider Run - 10km

8 Pukka Race, Only Fools Ride Horses - 4/8miles

13 The Beast Race - 10km

16th September 2017

17th September 2017

23rd September 2017

Cornwall, PL22 0RG

Essex, CO7 6PA

Aberdeenshire, AB31 6LL

www.cornishciderrun.yapsody.com

www.pukkaraces.co.uk

www.beastrace.co.uk

From £65pp

From £38

From £66.48

4 Nuclear Blast - 5miles+

9 Zombie Evacuation - 5km

14 Gung-Ho! - 5km

16th September 2017

17th September 2017

23rd September 2017

Essex, CM15 0LA

Norfolk, IP26 4HZ

Derby, DE47 2RP

www.nuclear-races.co.uk

www.zombieevacuation.com

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

Sold out

From £31

From £41

5 Gung-Ho! - 5km

10 Push It For Peace - 5/10km

15 Gung-Ho! - 5km

16th September 2017

23rd September 2017

23rd September 2017

Norwich, NR4 7TJ

Watford, WD18 7LB

Copenhagen, Denmark

www.begung-ho.co.uk/en

www.peacehospicecare.org.uk/viewevent. asp?eventID=770

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

From £41

80 Obstacle Race Magazine

From £30

From 299 DKK

16 Go Insane - Family fun day

25 The Muddy Dog Challenge - 2.5/5km

34 Brooks Hellrunner, Hell Up North

23rd September 2017

30th September 2017

14th October 2017

Cambridgeshire, PE15 0SJ

Kent, TN8 7NG

Cheshire, CW8 2HX

www.insaneterrainrunning.com

https://www.battersea.org.uk/support-us/ challenges/muddy-dog-challeng

www.hellrunner.co.uk

From £10 17 Mens Health Survival of The Fittest - 10km 24th September 2017 Cardiff, CF10 www.ratrace.com/mhsurvival2017/

From £37.32 26 Bear Gyrlls Survival Race - 5/10km 30th September & 1st October 2017 London

See Website for details

www.beargryllssurvivalrace.com

18 The Big BRO Race - 22km Bike, 4km Run, 1km Obstacles

27 Gung-Ho! - 5km

24th September 2017

30th September 2017

Bury St Edmonds, IP29 5AX

Stockholm, Sweden

www.stuweb.co.uk/events/2017/09/24/2602/

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

From £45

See Website for details

19 Go Insane - 5/10km

28 Eastnor Castle Mud Bath - 2.5/6/10km

24th September 2017

1st October 2017

Cambridgeshire, PE15 0SJ

Hertford, HR8 1EN

www.insaneterrainrunning.com

www.relishrunningraces.com/mud-bath-runningrace-eastnor-castle.php

From £45 20 Ridge Runner - 10km 30th September 2017 Southampton, SO51 6AB www.ridge-runner.co.uk From £40 21 Uventure Run - 3/6/12km 30th September 2017 Kettering, NN14 4AL www.uventurerun.co.uk From £46 22 Toughest - 8km 30th September 2017 Copenhagen, Denmark www.toughest.se From DEK 495-695 23 Spartan Sprint/Beast - 5/19km 30th September & 1st October 2017 Windsor, SL4 2HT www.spartanrace.uk See Website for details 24 The Major: Woodland Warfare - 5miles 30th September 2017 Slough, SL3 6DS www.britmilfit.com/major-series From £50

See Website for details

From £10 29 Ram Run, Grooms Ram - 6/15km 7th October 2017 Warwick, CV35 8AP http://www.stoneleighfit.com/index.php/ramrun From £34 30 Mens Health Survival of The Fittest 7th October 2017 Nottingham, NG12 2LU www.ratrace.com/mhsurvival2017/ See Website for Details 31 Holy Grit - 6/12/24km 7th October 2017 Newquay, TR8 5PW www.holygrit.co.uk From £35 32 Survival - 6km 7th October 2017 Kent, CT14 0BF https://goo.gl/4BVfZx From £40

From £40 35 Vengeance Run 14th October 2017 Derbyshire, Peak District www.vengeancerun.com From £65 36 The Major: Amphibious Assault - 5miles 14th October 2017 West Yorkshire, LS23 6LT www.britmilfit.com/major-series/ From £50 37 Whole Hog Races - 5/8miles 15th October 2017 Suffolk, IP12 3PQ www.wholehograces.co.uk From £43 38 Zeus Halloween - The Monsters Ball - 6/7km 21st October 2017 Leicestershire, LE65 1SD www.zeusraces.run From £250 39 Reign of Terror - 5/10/50km 21st October 2017 Co. Kilkenny, Ireland www.reignofterror.ie From €40 40 Rough Runner - 5/10/15km 21st & 22nd October 2017 Manchester, WA14 3QA www.roughrunner.com From £48 41 Mens Health Survival of The Fittest 28th October 2017 Manchester, M11 3FF www.ratrace.com/mhsurvival2017/ See Website for Details

33 Mud Monsters Run - 5/10/20km 8th October 2017 West Sussex, RH19 4RR www.mudmonstersrun.co.uk

Continue on page 82 Map of locations on page 82

From £49

Obstacle Race Magazine 81

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