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The colder winter months are here which means a slow down in events. So now is the perfect time to start refining your skills ready for next season. As you’ll have spotted above it’s not my muddy face staring back at you for a change. With the UK having such amazing success at the Obstacle Course Racing World Championship, I thought it was only right for me to move over and let a couple of them step in. This issue you’ll be able to read all about the experiences of Runners at the World Championships, from the elite contenders to the journey men there for the experience and challenge of the course. We’ve put together an article designed to help give you the best grip strength gains to help you to become part-human part-monkey, with more grip-based obstacles testing you out on the course you’ll not want to miss this one. Confused by the choice of supplements? Not sure where to turn to get information on getting the most from them or even what to choose? We’ve brought together the knowledge to that will help you to make an informed decision on what to stock in your cupboard.
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Whether you’re interested in challenging yourself physically, or looking for an event to use as a fundraiser for a charity or good cause,
THE MUDNIFICENT 7 COULD BE RIGHT UP YOUR STREET NEXT SUMMER Returning to Heart of England Conference Centre in Meriden on 12th August 2017, you’re going to be in for a treat.
The sport of obstacle course running has grown massively over the past few years thanks to big brands such as Tough Mudder and Reebok’s Spartan Race. But there’s one other event that has captured the imagination of the hordes and we’ve managed to secure an exclusive 25% discount for all of our readers! The Mudnificent 7 is an obstacle course race with a difference. The course is split into 7 different zones, each one owned by a different race company. Each of them then puts together a taster of their own event, which culminates in one huge obstacle-filled course.
Absolutely amazing loved every single second of the day. Getting different race organisations together is such an amazing idea - the obstacles were awesome, the marshals were awesome the runners were awesome and the expo was, you guessed it, awesome! I will definitely be back next year, and a massive well done to everyone who made the day possible. Gavin Page
SO, WHAT ARE YOU WAITING FOR, IT ALL SOUNDS GREAT, AND WITH 25% OFF, IT SOUNDS EVEN BETTER RUN FOR CHARITY – Mudnificent 7 has teamed up with local charity Zoë’s Place Baby Hospice and is offering FREE places to anyone who wants to run for Zoë’s Place. All you need to do is pledge to raise to raise £100 for charity. If you’d like to join their team, you can email Vicky.whitlock@zoes-place.org.uk and she’ll send you all the info.
! We’ll see you in the mud
CONTENTS FEATURES
8 INSPIRATION IS... Dave Peters shares his take on inspiration in OCR.
24 CALENDAR AND GOALS Coach Michael gives his tips on building your race calendar.
32 STAY SANE THIS CHRISTMAS Sam shares a few tips on how to stay sane and on track over the Christmas break.
40 COMMON OCR INJURIES Kevin shares advice and knowledge about dealing with injuries.
48 SUPPLEMENT THE PERFECT RACE What should you have in your cupboard to help prep for the perfect performance.
80 IMPROVE YOUR GRIP STRENGTH Hints and tips to help you improve your grip and make it unbreakable.
96 TOP RATED SUPPLEMENTS Not sure whether supplements will help you get the results you need? Then you need to read this.
106 DOWN HILL RUNNING Fly down hill like a cheetah on fire with these tips.
104 UP HILL RUNNING The techniques to turn all the up hills into your own personal overtaking lane.
PROFILES
16 MYSELF, THE BLACK DOG, FAMILY AND OCR
Luke shares how OCR has helped him fight off the black dog.
68 WORLD'S TOUGHEST MUDDER
5 miles, 24 hours as many laps that are humanly possible and all for charity.
100 WORLD CHAMPIONSHIP ATHLETE ROUNDUP
What did the UK athletes taking part in the World Championships think of it? Find out here.
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38 OBSTACLES EXAMINED A closer look at the industry's best obstacles.
REGULARS
36 FLASH BACK We share with you all our favourite moments caught on camera over the last few years.
44 RACE DIRECTOR INSIGHT Find out a little more about the people who put the races together that we love to run.
56 HEALTH HACKS The little pieces of kit and nutrition that can make a huge difference to your racing and training.
74 RECIPES PAGES Cook up the perfect fuel for your racing and training with the ORM recipes pages.
76 INDUSTRY NEWS Delivering you the news from all corners of the industry.
REVIEW
28 OCR WORLD CHAMPIONSHIPS (PART ONE) Coach Michael gives his tips on building your race calendar.
52 THE SUFFERING RACE
Find out what you should expect from the suffering reapers.
58 ROCKSOLID RACE
What happens when the ORM community take over a wave at RockSolid Race.
90 OCR WORLD CHAMPIONSHIPS (PART TWO) The final part of James Ruckley's World Championship journey.
78 BIO SYNERGY LETTERS PAGE Share with us your stories and adventures on the letters page.
84 TEAM ORM What have our team of lovely ladies been up to since last issue?
86 10 SECOND RACE ROUNDUP A quick glimpse of the races we weren’t able to fully review from the past two months.
110 EVENTS LISTING All the events coming up over the next few months.
114 BOOTCAMP LISTING Listing of some of the best places to train for your next race challenge.
62 MUDTREST WALL
83 CHIA CHARGE - COMPETITION
The pages of the magazine that let you share your muddy adventures.
Win yourself a full case of these delicious bars to fuel your racing and training.
Obstacle Race Magazine 7
FEATURE : INSPIRATION IS...
FEATURE : INSPIRATION IS...
INSPIRATION IS ...? BY DAVE PETERS, LEAD COACH OF RUMBLE RACING OCR TEAM
Be inspiring. Why? Because there is no better feeling than that of the pride and accomplishment of being told you are. A quote that I read quite often and wholeheartedly believe in is that “success isn’t just about what you accomplish in life but what you inspire others to do”.
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Obstacle Race Magazine 9
FEATURE : INSPIRATION IS...
Throughout obstacle course racing we see inspirational moments and achievements. Some are accomplishments such as those of a beginner taking on a 5km OCR for the first time having spent years avoiding exercise and healthy living. Some are major accomplishments, such as Jon Albon retaining his World Champion status for the 3rd year in a row, and some are purely unbelievable such as an ex-serviceman paralysed while serving for his country finishing one of the toughest races in the country. All around us, inspiring moments take over OCR, and in my opinion is one the biggest reasons that there is so much emotion shown at these events. As a Fitness Instructor and OCR coach myself, I often hear the word ‘inspiration’ being used to describe someone’s achievements, none less than within my own team. One of the strengths of the Rumble Racing team is that it is exactly that, a team. Together, every one of that team shares emotions of success, disappointment, excitement and worry. Those emotions are far easier to cope with when they are shared amongst the group. Recently, before our changeover from Energise Mud Runners, we took on The Nuts Challenge 4 lap race the day after completing the Rat Race Man vs Mountain event. That weekend was so overawed with emotion, I have never felt anything close to it in this setting. I could write a list of inspiring moments from that weekend the length of my arm. Completing man vs mountain with a bust up face after taking a heavy fall on the slate at mile 16, the dedication seen on the coach from Llanberis to Dorking to recover and refuel, to
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rise up at 6am on Sunday after only 6 hours sleep, a long journey and the mountain the day before, the grit shown from all of our team to get to the start line with genuine intention… oh, and the many many people who managed to complete the Nuts Challenge after doing the mountain the day before all before the cut off time. The accomplishments of these people are monumental, but inspiration doesn’t only come from accomplishments and achievements. Supporters and marshals inspire runners with their encouragement and unwavering support. Parents inspire their children by leading by example and coaches inspire in their teachings and motivation. The truth is inspiration is all around us. Many people have just returned from Canada for the 3rd World OCR Championships. How many stories have been told there? How many demons have been crushed and how many emotions have been witnessed? The truth is that anyone who takes on OCR whether it be as a one off or whether it has turned in to a weekend pastime is inspirational. No matter what role your play in the OCR world, never underestimate your power to inspire and never forget what that means. Some of my team kept their bands at the world championships, an inspirational achievement. Some of them didn’t, but the fact that they even attempted it is inspirational. Never down play your accomplishments. You see it is impossible to remove the fact that you inspire people whether you “fail” or succeed if that person believes in your achievements and efforts. If you struggle to find the inspiration you
are to others, speak to your family, speak with friends, partners and fellow OCR runners. You don’t need to look far before you realise it for yourself. If the emotions of OCR get too much to handle at times share it with those same people. Get yourself a team. There are so many to choose from with so many great individuals in them. At the very least, take a look at your accomplishments for what they truly are and recognise that what we all do really is an achievement in a society where exercise, challenge and difficulty are often avoided by the masses for fear of failure or disappointment. Embrace those fears and live knowing that in OCR we all have our time of inspiration. Moments where we are inspired by what someone achieves no matter how big or small, and we all have our moments where we inspire someone else to do and be better. As a coach I pride myself on being able to inspire my team to take on bigger challenges and harder tasks. I am a huge believer in not only learning from failures but also everyone having the opportunity to succeed. Success isn’t proportionate to the magnitude of the challenge ahead of you, it is proportionate to the level of effort, drive and determination you show in attempting it. Don’t underestimate yourself or those around you because great things come from even the small things we do.
“SUCCESS ISN’T JUST ABOUT WHAT YOU ACCOMPLISH IN LIFE BUT WHAT YOU INSPIRE OTHERS TO DO”.
FEATURE : PREPARE YOUR BODY FOR OCR
FEATURE : PREPARE YOUR BODY FOR OCR
EVERY OCR DIFFERS BUT ALL HAVE SIMILAR ASPECTS AND REQUIRE THE SAME ENERGY SYSTEMS AND MUSCULAR FUNCTIONS.
PREPARE YOUR BODY FOR OCR 12 Obstacle Race Magazine
If you knew exactly what to expect from a course, then you can train specifically for that event. Take for example Tough Guy, where the obstacles are permanent structures all year round, you already have a head start with preparation. However, many events hold back information on obstacles (surprises/top secret) and also constantly change courses to add to the challenge. So let’s look at how you can get in the best physical condition to handle these events.
EVERY OCR REQUIRES THE FOLLOWING ASPECTS OF FITNESS • Running endurance • Functional strength • Explosive power • Balance • Core strength Running endurance – OCR’s are endurance events. You’re required to be out on a course for a long period of time. The majority of courses even for the elite guys are over an hour long, and for some they will be out there for many hours. Essentially the majority of any course is taken up by running. There’s usually a long run from the start to break up the field to avoid the dreaded queue, and then from there it’s intervals broken
up by obstacles. Running training is the biggest part of doing well at these events. Here are four different aspects you should add to any program – • The Long run – Time on your feet - steady running has many benefits. You are building your base (building your engine) so your long run should be as long or longer than the event you have entered. Try and pick hilly off road routes with plenty of mud. These runs will not only improve your lung capacity, but they make you strong. • Long reps – You are preparing for a stop start event. You usually have a few minutes between each obstacle, so long reps are the most beneficial type of training in my opinion. Not only are they specific to the event, but this is the best way of building your VO2 Max, increasing your maximal Oxygen uptake – Long reps should range from 2 minutes to 6 minutes and a general rule of thumb is to run these for approximately 20-30 minutes (working time), with a resting time of 1-2 minutes between each rep. • Short reps – Shorter work will help to sharpen you up for your long reps, and they also help with filtering that lactic acid burn.
You’re best using these in interval form so instead of stopping after a rep, try jogging in between. It’s good to mix up random sprints in a run. This is known as fartlek (Swedish for speed play). Or if you wanted it more set and progressive, work on 30 seconds to 1 minute sprints for a total of 10 minutes (working time) – Hill sprints are highly beneficial too. Most distance runners avoid speed training, but speed makes you a better endurance athlete. Mo Farah ran a British 1500m record whilst in training for the marathon - don’t dip on speed!!! • Race or Time Trial – it would be great to race every weekend ;) but unfortunately for most, it isn’t affordable. So pick several distances to time trial at on the weeks you aren’t throwing yourself around a course. Pick shorter distances than your race as you are already getting a long run in. Try 1 – 2 – 3 – 4 mile time trials or jump in a 5k every now and then to get that feeling of competition. These will help with your cruising speed at the event and will show you your progress.
FUNCTIONAL STRENGTH All OCR’s require you to pull yourself up and over obstacles, although a few you can wing it with good technique, and many get help off team mates. It’s important to work at heaving
Obstacle Race Magazine 13
FEATURE : PREPARE YOUR BODY FOR OCR
30+ Obstacles over 8k
How many laps can you handle in 2017? your bodyweight around. Find a facility with a functional frame preferably with monkey bars and suspension straps (like my gym ;) ). Try and build up the following – pull-ups, inverted rows, push up variations, dragon walks, over hang climbs and monkey bar practice - Try doing these in between your long rep running work to get your body used to using your upper body muscles when all of your blood has been pumped in to your legs. This will make your heart work extra hard using peripheral heart action.
EXPLOSIVE POWER Is needed to jump high or long to reach the top of that wall or clear that ditch. You do derive leg power from the hill sprints and short reps in your running, but to be more specific, try some plyometric work - bounding and jumping as well as mixing that with compound moves like jump squats/lunges - you can bring weights in here too by adding some deep squat push presses and clean to presses, mainly working on depth to really get the legs firing.
BALANCE You need balance and control on many obstacles, and let’s not forget your legs are probably resembling jelly when you get to them. Some simple balance drills are good to add in to your training. Try balancing on a balance beam
or even a long thin length of wood directly after doing your power drills. You’ll still be recovering, but it gets your body ready for these tricky and sometimes time consuming obstacles.
CORE STRENGTH Getting your core strong will help no end with OCR. Not only will it keep your running technique efficient, but your middle is brought in with any strength related obstacle. Getting a strong core will save you energy and keep you dynamic – try and attend a good core class twice a week or add in planks leg drops, leg raises, situps and crunches at the end of your sessions.
PUTTING A TRAINING SCHEDULE TOGETHER Monday – High cardio explosive circuit: involve jump squats, jump lunge, standing broad jumps, burpees, mountain climbers, and squat thrusts. Work on 1 minute intervals and do each exercise twice. In the rest periods, practice balance beam work. Follow this with 10-20 minutes of core work. Tuesday – Long reps – 6-8 x 800m – 4-5 x 1000m – 3-4 x 1 miles all off 1.30-2 minute recoveries (try instead of resting adding in
press-ups or pull ups/ inverted rows). Wednesday – Rest Thursday – Short speed interval runs – 10 x 1 minutes off, 1 minute jog recoveries – 20 x 30 seconds off, 1 minute recoveries – 20-30 minute fartlek, 15-30 short hill sprint (100-200m) followed by functional work - rope climbs, pull ups, overhang climbs, monkey bar runs, dragon walks, press ups and also add in clean to press, and push presses. Follow this with 10-20 minutes of core work. Friday – Rest Saturday – Race or TT alternate 1 mile – 2 miles – 3 miles – 4 miles. Sunday – Long run unbroken steady state running. 1hr+ try to pick woodland trails and hilly routes to strengthen the ankles and prepare for the tough courses.
Follow these pieces of advice and you’ll be better prepared for the challenges that await you out on the course. Have fun and race safe.
Race Early Bird £40! Rocket Season Pass £70! Free Finishers Medal, Rocket Buff and Hot Drink!
Apollo Saturday 22 April
11am Rocket Family Wave For children aged 7+ to run with an adult!
Discovery Saturday 4 November
Ultm8 Warrior Space Cadets Race for children aged 4-9. Entry £12
Use discount code ORM17 for 20% off! DISCOUNT ONLY VALID ON INDIVIDUAL RACES, SEASON PASS EXCLUDED
14 Obstacle Race Magazine
www.rocketrace.co.uk
PROFILE : MYSELF, THE BLACK DOG, FAMILY AND OCR
PROFILE : MYSELF, THE BLACK DOG, FAMILY AND OCR
SOME OF YOU MAY RECOGNISE ME, BUT THOSE THAT KNOW MY NAME WILL KNOW VERY LITTLE ELSE ABOUT ME. I TEND TO BE A QUIET PERSON, WHO DOESN’T SAY A LOT OTHER THAN POLITE CHAT BEFORE A RACE, THE ODD SARCASTIC COMMENT DURING A RUN AND THE FIRST TO TAKE THE PISS WHEN THE CHANCE ARISES. HOWEVER, I THOUGHT I’D TAKE THIS CHANCE TO SHARE MY STORY OF SELF-MANAGEMENT TO HOPEFULLY HELP OTHERS AS WELL.
WRITTEN BY LUKE LONGLEY
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This is a story of a 33 year old man who can happily sit in a pub drinking tap water (something I can’t believe I’m doing) whilst my daughter is at Brownies. I sit as a man who has been happy in my own skin for about a year. A man who has battled with depression and stress for over 3 years. The story starts in July 2014. Having battled my inner demons by myself for some time, trying to manage the issues I was facing and failing. I finally sought the help of my GP. This, after lots of discussions, ended up involving medication to manage. The medication helped, but in this same month I also moved into office work. This helped, short term. I was a rugby player or I was trying to be, but minor injuries like ligament damage in both my ankles held me back. I also had a very annoying injury as a second row who also played hooker (yes a 6’1 hooker), a nerve in my shoulder knotting up so much it stopped the feeling in half of my hand for weeks. Rugby was my management strategy for my depression, but while I was out, it just couldn’t do its job. And the injuries on top were
making me feel worse than ever before. The colleagues I worked with back then never knew the state I was in mentally. I chose to never tell them. Little did I know that everything was about to change. In January 2015 my work colleagues decided we needed a team building day/event and a bit of a fitness challenge. After many discussions and exciting suggestions, the date was set. April 2015 was the target and the Ram Run OCR was the challenge. As a group of Probation Officers, whose only experience was that we had dabbled in Park Run on 3 occasions. We turned up ill prepared in old road trainers and whatever sports related clothing we had in our wardrobes. That day we tackled what felt like an 8km beast of a run. I’d never really felt tested like that before, and I liked it. This was to be the start of my addiction to obstacle course races and climbing the Ram Run’s ‘Bridge of Despair’ was the moment I realised this was the new management strategy I needed. The next installment of my OCR journey came around quickly with The Ram Run's July
event, and I still couldn’t get enough. Next up was Mudnificent 7 and then on to the Wolf Run, this was a special one as I got to share it with other rugby players who also had game limiting injuries. For October's installment of Ram Run I’d managed to persuade Mrs L to run with me. This made for a great time out on the course. The I realised this was it, I was in deep. The community spirit, the banter with other runners, a good dollop of adult humour, and most of all the personal satisfaction of beating myself mentally to achieve something. Winter was here before I knew it, so planning for 2016 got more of my focus. A very cold Winter Ram Run was the first of the season as I had to complete the 4 seasons worth of races for the very special medals. 2016 was set to be the year where I challenged myself even more than ever before. These challenges not only came from getting to the finish line of the course but now from the obstacles I faced while on the course. First up was monkey bars (completed at Dirty Dozen first), overhanging walls (completed at Winter Ram Run unaided),
Obstacle Race Magazine 17
PROFILE : MYSELF, THE BLACK DOG, FAMILY AND OCR
rope climbs (October Reaper), distance (Dirty Dozen Destroyer) and blasting myself mentally (Suffering Legends). However, as a family man with two children who are also extremely active but currently 7 and 4 years old, I wanted to include them in my joy as well. This meant Parent Trap and Wild Lamb Run, which they and did so well in. Thanks to Iain Exeter (aka Wild Ram), my youngest was allowed to do the Wild Lamb Run with me and his medal hangs proudly next to mine as we both had a ball on the 2 laps around that course. Not to forget Mrs L - I dragged her along for some more muddy fun, Muddy Furlong in March and Reaper in October, beating her own personal target, which as a non-runner was amazing, to take 20 minutes off the target she set. The depression I once fought has all but disappeared during the full-on year that has so far seen me amass 28 medals, a decent haul of tshirts and, importantly, getting to know some cracking folk in the OCR
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world. There are people who may read this that I’ve chatted politely to before races that I bump into, that possibly don't realise how much I value those brief interactions with people that view me for the person I am, and not the rugby player ego I felt I needed to be to fit in with the rugby club. Sport is a great means to challenge the negative energy created by depression, but the spirit of OCR, the banter, the selflessness of “competitors” taking on the challenge laid out by the evil race directors is what keeps me coming back. With one weekend left in my planned 2016 race calendar, it’s time for the planning of my 2017 challenges to take over. These so far will involve more for the kids, some with Mrs L and also more personal challenges. The list so far includes a distance and weather challenge which will be lived through The Fan Dance. Mental blasting again at Suffering Legends and a few fun bits mixed in like Rough Runner.
PROFILE : MYSELF, THE BLACK DOG, FAMILY AND OCR
HOWEVER, PLANNING THIS CAN ONLY TAKE UP SO MUCH OF MY DOWN TIME. DUE TO THE SHORT DAYS IT’S AT THIS TIME OF YEAR WHEN ONE NEEDS THOSE POLITE CHATS AT RACES MORE THAN EVER. DARK MORNINGS, DARK AFTERNOONS, REDUCTION IN RACING WITH LESS TO TRAIN FOR. THAT BLACK DOG OF DEPRESSION LURKS IN THE BACKGROUND, RAISING HIS NASTY HEAD MORE WHEN TIRED AND WITHOUT RACES COMING UP. SITTING WRITING THIS HAS HELPED ME REFLECT ON MY OWN PERSONAL JOURNEY (I HATE THAT PHRASE) THAT I HAVE TAKEN IN THE LAST 18 MONTHS. IT HAS REMINDED ME HOW FAR I HAVE COME IN MANAGING DEPRESSION AND CHALLENGING MYSELF.
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PROFILE : MYSELF, THE BLACK DOG, FAMILY AND OCR
SO TO CONCLUDE, OCR HAS GIVEN ME A MEANS TO CHALLENGE MY DEMONS WHILST ALSO ALLOWING ME TO INCLUDE MY FAMILY IN MY SPORTING ENDEAVOURS. THANK YOU TO THOSE THAT I HAVE HAD THE PLEASURE OF TALKING TO, RUNNING WITH AND THAT I’VE HELPED AND THAT HAVE HELPED ME.
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FEATURE : CALENDAR AND GOALS FOR 2017
FEATURE : CALENDAR AND GOALS FOR 2017
CALENDAR AND GOALS FOR 2017 WRITTEN BY COACH MICHAEL, COACH AT WILD FOREST GYM
HOW MANY OF YOU BUY A TICKET BECAUSE IT WAS AN EARLYBIRD PRICE OR BECAUSE YOUR MATES ARE DOING IT, THEN YOU LOOK AT YOUR RACE CALENDAR AND REALISE YOU HAVE TWO RACES THE SAME WEEKEND OR EVEN WORSE ON THE SAME DAY? In this situation there’s no way that you’ll be able to perform at your best in both races. This article is aimed at taking a more planned approach to your event calendar. OCR Training Coach Michael Cohen shares with us some expert guidance on how to build your 2017 race calendar and make sure it is purposeful and helps you to achieve your goals. How many of you have a plan let alone a clear goal to your coming years racing? Having a goal means that your seasons races and your training plan are purposeful. What I mean is that it’s all well racing because everyone else is or you get a good price on a ticket. What is key is making sure that your planned races help you to achieve your goal. So what is the difference from one race to another? The choice of races is of great importance when you have a goal and plan. A race could be a training race
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to develop and test you in different race environments may that be terrain, season, distance, weather, technicality and of course range of obstacles. For instance, how many of you made sure that you entered the Judgment Day race in lead up to the UK Champs so that you were able to test out the terrain and obstacles. Similarly, if you were at the OCR World Champs did you do the sprint on the Friday just as a test run?
DO YOU NEED TO RACE OUTSIDE OF OCR? As a specialist Natural Running Coach I get my WildForestGym elite and age group runners to incorporate technical cross country races to develop their skills and test them amongst top cross country runners. It is likely that you will
need to as well.
MONITORING YOUR SKILLS WITH TIME TRIALS AND PARKRUN When it comes to obstacle races, each is different therefore it is very difficult to have baselines that you can compare. This is why at WildForestGym we do monthly FREE OCR Time Trials namely OCR TT’s. These OCR TT’s are an opportunity to race the same racetrack and obstacles so that you can see improvements, strengths and weaknesses month to month. Plus, we do a penalty system for non-completed obstacles. Parkrun's are also great for similar reasons and just like our OCR TT’s you get to run against top runners to give you that extra drive.
Obstacle Race Magazine 23
FEATURE : CALENDAR AND GOALS FOR 2017
FEATURE : CALENDAR AND GOALS FOR 2017
BUILDING YOUR 2017 RACE CALENDAR The following steps are going to help you to develop your Race Calendar. I originally used it for triathlon racing and now use it for my WildForestGym Elite Runners. STEP 1 FINDING YOUR GOAL As a mentioned you need to develop a race calendar that has purpose, a focus, a GOAL. With a GOAL you can have focus, it means that your racing becomes purposeful. First thing you need to consider is what type of GOAL and how realistic is that GOAL. We all have ambitions and dreams but for a moment lets keep our feet on the ground and look at a GOAL that is realistic. For the average runner lets leave Jon Albon to have centre stage on the podium and make sure that your GOAL is realistic. However, if you really feel that you have potential out there to compete with the best then don’t let anything get in your way to the podium.
What is your GOAL for 2017? Most seasoned, elite and age group racers have they eyes on a championship race(s) others will be looking to improve and bringing in some PB’s. First off you need to be realistic. If you are currently in the top 50 of a league or age group at the moment there is little point in targeting the podium. However, you could set a goal of moving from the top 50 into the top 20. That is more realistic. Now not every one of you has to be championing the podium or league. It could be that you just want to be better. Maybe you just want to be faster or better at obstacles or even to make your running more enjoyable. These are great targets rather than goals. Targets are really important and they help you to improve. Just remember MAKE SURE YOUR GOAL IS REALISTIC.
Examples of GOALS • To run a 5k Park Run in less than
22mins. • To qualify for next year's UK OCR Championships. • To improve on your league ranking of 59th last year. • To race for 1st place at the Nuclear Rush. • To be in the top 10 in my age group at Winter Nuts Challenge. • To be in the top 15% at the OCR World or European Championships.
STEP 2 FINDING A CHAMPIONSHIP GOAL As the sports is developing there are a number of championship goals to be considered: • • • • • • • • • •
OCRA UK League (formerly Mudstacle) UK OCR Community League OCRA UK Championship Spartan Race UK League Toughest Tour Rankings Spartan Race European League European OCR Championships OCR World Championship Worlds Toughest Mudder Spartan Race World Championships
Be sensible, be wise…be realistic.
STEP 3 TRAINING OBJECTIVES Setting your training objectives will be the deciding factor as to whether you will achieve your goals. If you want to be faster, then you need to look at what you need to do in regard to your training and your training races. You can’t just do the miles or just race ‘n’ race and hope that you will achieve your GOAL. So in this step you will need to look at what aspects of your current skill sets that need to be developed by way of assessing your strengths and weaknesses. Some of this will form part of your training plan others will need to be incorporated into your racing plans. So for instance if you want to improve your ranking or want to take 4mins off your 5k-race
speed then you may need to looking at your running form? I first appreciated this when I was triathlon training when it came to my swimming. I thought I was a good swimmer bearing in mind that I was a successful junior competitive swimmer. But when I went to a Masters Swimming Class I soon realised that my form was not as good as I thought. This was the value of having a good coach. He took my technique apart and re-built it and what a difference it became. Today this is one of specialisms when it comes to my running coaching. What is fulfilling is seeing someone transform their running by refining, fine tuning and building their form. However, there is equally another important part of your training objectives that need to be addressed and this will be done as part of your race calendar fixtures. Say for instance you want to increase your race distance or change the type of terrain. So when it comes to your race calendar you may need to slot in races that replace your training sessions i.e. if you want to do the Man Vs Mountain race you may need to incorporate various other races that are going to either recreate an element of your race as well developing your training/racing in a progressive way. If you are stuck in London, you may need to find some costal runs such as Endurance Life coastal runs or maybe a cross country league race or a Brutal 10 race where you will be challenged by the terrain and where you will be competing with cross country runners. These races will form part of your race calendar, as we will discuss in step 5.
STEP 4 DRAWING UP YOUR RACE PLAN The best way of doing this is to draw up a spreadsheet document on Excel or otherwise a table on a word document. If you email info@ wildforestgym.com I will send you out a fully configured document that you can use as a template. The document will need 53 rows and 8 columns. The headers for each column are: 1st Week no, 2nd Date i.e. Monday of each week, 3rd Race Name, 4th Race Distance, 5th
Race Priority, 6th Qualifying/League Points, 7th Special Needs, 8th Training. The remaining columns will be used for training information and notes.
STEP 5 PRIORITISING YOUR RACES You need to select 3 types of priority races: A, B and C A Priority Races – These are you most important races i.e. your GOAL races. You need to make sure your training plan is structured so that you are peaking for these races. Let’s say your GOAL is a league and that you require 3 qualifying races or your top 3 races. Then these 3 races are your a-races. So if there is a winter and summer league then you will have 6 A-races in the year, ideally not more. You need to add these to your calendar. Complete columns 1-4, 5th insert ‘A’, 6th if a league race insert how many points they are worth, 7th insert an X if you will need specialist training. The week before each of these races insert in the 8th column ‘tapering’. In the week after the race insert in the 8th column ‘recovery’
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B Priority Races – These races are races that you still want to do really well at but you may not be peaking. Similarly, you will not be adjusting your training in lead up to the races. i.e. not tapering or recovery weeks. Ideally you want 6-8 races. Add these to your excel document and insert in 5th column ‘B’ and the rest of the row can be completed as above. C Priority Races – Your C-races will be your training races. They will replace training sessions. Again about 6-8 races. Not only will you be racing but you will be strategically training whether its terrain, distance or pacing. These races may be missed, replaced or changed as is necessary. So based on a league GOAL this means you may have 20 races or so in a year. That is just under 2 per month. Now you need to consider the following: 1. Is this too many or too little? 2. Does this calendar fit into your personal and work life? 3. Does it look realistic? Is it ambitious? Is it viable? 4. Get you partner’s opinion. Their opinion can be invaluable as they are not as emotionally attached and they can have a different perspective.
5. Do you need to take out another mortgage to pay the £1000 or so to race? 6. Are any of the races too closely positioned? 7. Do all your ‘B’ & ‘C’ races help you to achieve your goal? 8. Do you need to review which races you have selected? 9. Do you need to switch any of your ‘B’ or ‘C’ races? 10. Does it feel right?
STEP 6 TRAINING PLAN Have you left enough space to slot in training weeks/weekends in the lead up to your ‘A’ races? It is this stage of your race calendar that you consider adding in extra columns i.e. running training, obstacle training, agility training etc. Then in each week you can add a cross or note as to what your training focus is i.e. technique, endurance, speed, force, muscular endurance, anaerobic, power, weather etc.
STEP 7 REST & RECOVERY Does your calendar allow you rest and recovery periods? This is the hardest thing all
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FEATURE : CALENDAR AND GOALS FOR 2017
athletes have to learn. It is not easy but is very rewarding. So just looking at your race calendar have you got enough rest & recovery periods or do you need to do more jigging. You can’t race 12 months a year bearing in mind OCR doesn’t have seasons.
STEP 8 PUTTING IT INTO ACTION Firstly, and foremost nothing is set in stone. You can press the delete button at any point. This is really important because things
change in our lives may it be personal or work commitments, finance, illness or injury. Similarly, it is important to periodically review your race calendar to determine if you are on target for your GOAL.
STEP 9 LISTENING TO YOUR BODY This is where things get a bit blurred for most OCR runners. You see you choose a race because it’s a particular type of challenge, someone else is doing it, its new and exciting,
RACE PREPARATION PLAN As a coach of many a successful Championship OCR Elite & Age Group Racers I pride myself on making sure each of my racers getting the best coaching to help them to work towards achieving their GOAL. To this end I offer 4, 6 and 8-week RACE PREPARATION PLANS that includes private and tailored coached sessions. Prices start from £220 for a 4-week Race
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Preparation Plan that includes 6 hours of personal coaching. Saying that find a training partner and for an extra £10 per session it will cost you just £130 each for 6 hrs of training. MONEY BACK GUARANTEE – If you are unable to make an improvement in your OCR Skills at the end of the Race Preparation Plan we will refund your full training fees!!!
you do not want to let someone down or you have paid for the ticket, accommodation or travel. But you are feeling tired, your body is not feeling right, you have a bit of an injury? This is where you have to decide on whether you are going to take note of the signpost or ignore it. You see if you ignore it there will be a point when your body will stop you with an injury or an illness and then it can be too late. Whatever happens you have spent the money on a ticket whether you go or not. It is spent. So make the right decision for the right reason.
REVIEW : OCRWC PART ONE
REVIEW : OCRWC PART ONE
OBSTACLE COURSE RACING WORLD CHAMPIONSHIPS Review by JAMES RUCKLEY
PART ONE
INTRO
IT COMES AROUND ONCE A YEAR, AND THIS YEAR WAS MY SECOND TIME ATTENDING. On Saturday, in the Canadian Blue Mountains, I would line up against the best 18-24 year olds in the world to race the OCR world championships. In 2015 I took it easy and managed to scrape into 18th place, placing 145th overall, or in that region anyway. This year the mindset was different, the nutrition calculated and while the training was non-existent I wasn’t crossing that finish line with anything in the tank. It was a sporadic decision to head to the mountains of Canada made only 9 days before the event started so preparation was a little rushed. While most tapered down I upped my work load over the next 5 days, hitting the weights twice a day, playing squash daily and swimming to work the lungs over. I avoided any distance running, even dropping out of toughest Gothenburg in an attempt to rest my be damaged left meniscus and lateral co-lateral ligament. My Chiropractic intern, Ginger Lacey, also travelling to Canada has long given up trying to stop me pushing through injury, but this time was different, she backed me to race hard and recover when I returned. Truth be told I was a little worried, there were days when I was struggling to walk, but nothing was going to stop me on the day. Arriving in Canada, visa completed on the plane and yet to
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organise any transfers from the airport to the village 2 hours away, let alone any accommodation things were going well so far! Thankfully my Toughest Commentary buddy Brian Jordan was landing at the same time as myself, equally as organised, so soon plans were hatched and we were in a shuttle to the event village with Coach Pain and an Ex-Olympic weight lifter discussing the most beautiful snatches we’ve ever seen. Cross fit snatches of course… Sleep deprivation was becoming a real issue as we drew closer to the event village. With less than 30 minutes until we arrived I’d finally sorted accommodation, now just to sign up to the races I guess, but that can wait until the morning. Waking up at 5 my roommate Sam Winkworth and I chatted deliriously for hours before movement stirred throughout the house and we all wondered off in search of food. The only place open Thursday was a Starbucks so we congregated there, meeting Brian and C. Pain in the process, planning our day ahead. At the top of my list was finding a care package shipped overnight from England courtesy of the legends at Red Bull who were keen to send me some wings ready for that mountain. Similarly, Brian was interested in finding where his lost luggage had been sent and sourcing some food for the week, so we set about harassing Adrian and Brad, the OCRWC Race directors, until we had the keys for Adrian’s rental cube. A day of cruising, shopping and walking the course soon came
to an end and I found myself back in the Hot some of the best in the world I headed in too Tub while Brian searched his house for the the registration building to sign up for the previous nights unwanted visitor, a poisonous following day. While entries had closed a week spider. earlier mine had become lost in the system and Waking up on Friday, the house was a buzz needed to be completed in person. Bumping as Donna and Alex prepared for the first race of into Jason Brunock while registering he their weekend, the 3km Sprint championships. I suggested I do the sprint, and within seconds I wasn’t entered into this, with was registered to run thanks to my knee playing up I was BUMPING SHOULDERS Mike from Chosen. The catch? saving myself for the 15km It was 17 minutes until my race WITH SOME OF THE race the next morning so I started, my house was 1 mile BEST IN THE WORLD I set about demolishing my away, and I had no kit, or car. HEADED IN TOO ... 2kg bag of Peanut M&M’s for A sprint through the event breakfast before we drove to village and back to the house the venue. I changed like lightning and was back with Mingling around, bumping shoulders with minutes to spare. I’d completely missed the
official briefing and joined the back of the remaining Time Trial groups drifting between running with the MIT USA wave or some of the Toughest Mini Tour Elite squad. In the end I chose the latter and with a personal hype up from Brad Kloah supplementing the zone I’d entered during Coach Pains speech. Standing on the start line with my pulse racing, I was unaware I was in any form of competitive competition. I thought this was the journeyman wave of the sprint and so had decided already this was a leg loosener, not a race. What a mistake. As we took off under the guidance of Coach I comfortably took the lead by the first corner followed by Fredrik Bergfeldt. We excelled off
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REVIEW : OCRWC PART ONE
into the distance with Fredrik taking me on the but flying across left it in first with a few seconds hills and myself returning the favor throughout gained, seconds I chose to waste walking up the the obstacles and downhill sections. approaching hill. Being only 3k long a A simple race if you run was needed to break weren’t climbing you were I COMPLETED IT MAKING up the start groups if descending, and the first IT LOOK CONSIDERABLY even only 8 large. The true descent was broken HARDER THAN IT WAS... first run gained height at up by the Samurai Rig. an incredible rate while Easily the most feared littered with hurdles before arriving at the first obstacle of the weekend it claimed 89% of major obstacle, the dragons back. A mental female wristbands during the short course. Its obstacle its prowess in disrupting mental simplicity masterfully hid its brutality. 2 orange function is renowned around the world, while poles grew from the ground and were to be in reality it’s one of the easiest obstacles on the traversed between before transitioning to circuit. I entered it in second in a close rivalry vertical logs of varying sizes. Failure was easy
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REVIEW : OCRWC PART ONE
to achieve here, simply place a foot below a black mark or place your hands on top of the logs and you’d be redirected to the start. During the female elite heats many tears were shed here and voices raised as tempers flared at the marshals strictly enforcing the correct rules. I entered and completed it making it look considerably harder than it was, and again overtook Fredrik before charging down the hill at a suicidal rate. If there’s only one running skill I possess its risking a brutal fall to satisfy my need for that downhill rush. The long grassy decline brought some real pace into the legs, opening up my hips and loosening my burning calves. A sharp and un
expected turn as we headed towards the bottom of the mountain caught me off guard and I ended up running a short distance into the event village along the tarmac as I tried to slow down before turning around and jogging back to the corner. Within 50 meters we were onto the Platinum Rig, another feared band cutter. Thankfully, spurred on by some ‘kind’ words from Mr. Albon, Ludavig’s admiration of my biceps and the remaining Toughest crew hurling abuse I chatted my way across before plodding off up another disgusting hill, now in second. At this stage with the wreck bag to come and my calves starting to feel more strained than tired I eased off. Fredrik disappeared up the mountain and was soon on the wreck bag as I trudged around into view of it. Picking up my 50lbs bag I took a quick walk but as the gradients drew more aggressive and my IceBugs dug in deeper my calves screamed more and more. I took to walking backwards, sideways, tip toeing and even distributing the bag more to my left to save my aching right leg. Nothing worked and soon I had to suck it up, count to 30 and push through. The mental demons started to circle as I reached half way in the wreck bag carry knowing that on Saturday it would be double the length and through more challenging gradients. With those in mind the descending part of the wreck bag became a training exercise to see if I could make up any of the time I’d lost on the way up. The jury’s out on that one, but it was a thrilling blend of danger and adrenaline skiing through the wet grass on my canoe sized IceBugs. The final stretch of the race was greatly welcomed, flat and containing the most obstacles, with a standard wall, some monkey bars, Pipe Dreams, Irish Table, Floating Walls, Skyline and the Urban Sky all before one final wall to the finish line and encased in only 900m of running. I took these easy, not threatening an injury nor abusing my muscles glycogen stores, I was in energy conservation mode. That said, having never seen the Floating Walls, or Skyline before I did take the time to have multiple goes across. The last half of this race became very much about socializing, as I chatted to other racers, spectators and even those who spent the time building the obstacles. Rounding the corner, hitting the finish line and catching up with Brian and Fredrik I soon learnt that was a competitive wave. And I was seconds off a podium.
YOU DIDN’T WANT TO BE IN THAT CAR HOME WITH ME. OR THE HOT TUB, OR JUST WITH ME THAT NIGHT. I WASN’T IMPRESSED WITH MYSELF, A FIRE HAD BEEN LIT.
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FEATURE : STAY SANE THIS CHRISTMAS
FEATURE : STAY SANE THIS CHRISTMAS
STAY SANE thisCHRISTMAS
DIARISE YOUR SESSIONS Plan ahead. Work out when your busy days and when your quiet days are going to be. Schedule your sessions in on the quieter days so that you know now when you're going to train.
WRITTEN BY: SAM WINKWORTH RACE DIRECTOR AT DIRTY ROTTEN SCRAMBLE BASED IN KENT
KEEP YOUR WORKOUTS SHORT The likelihood is that you're going to be very busy with the family and kids over the next couple of weeks, so keep your workouts relatively short -Do some bodyweight training -A quick 20 min interval session -Or a fast tempo run Don't plan a monster long session and annoy everyone because you're not spending time with them. Leave your super long sessions until after the festive break.
MAKE HEALTHY FOOD CHOICES Try to base every meal around protein, veggies and healthy fats. Load up on those greens and try to avoid snacking too much in between meals.
** 7 'Dirty Rotten Scramble' Approved Ways to stay sane this Christmas ** Did you know that the average person puts on between 6 and 10 pounds over the Christmas period? And on Christmas Day alone you'll eat a whopping 7,000 calories? I know, crazy isn't it, but I'm not really that surprised, because with so much food about
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(not to mention all that alcohol!) and with little time to schedule in those usual workouts I can see how it can happen. Fear not - below I've devised you a DRS approved rescue plan to help keep you sane this Christmas, and no, it doesn't mean you
have to eat lettuce and miss out on all the fun stuff, it's just a case of getting organised and keeping it simple that's all. Follow these tips over the next couple of weeks and you'll be well on your way to starting your 2017 in superb shape:
MAKE HEALTHY DRINK CHOICES Have fun and let your hair down, and if that means having booze, then fine, but just remember that alcohol is empty calories and when you drink alcohol, your body cannot burn body fat for 3 days afterwards (Yep! because of the acetate!) it's also liquid sugar so TERRIBLE for love handle fat. PLUS, it makes you do silly things as well!
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FEATURE : STAY SANE THIS CHRISTMAS
WATER Drink at least 2 litres of water a day to keep hydrated and to help flush out the extra toxins that are coming in. If you're struggling with 'just water' then you could try adding some lemon or lime to flavour it up a bit
5) AVOID THE CR#P Try to stay off wheat, gluten, processed food and sugar as much as you can. Basically anything that stresses the liver out and causes inflammation in the body.
SLEEP Sleep is when your body is repairing itself so the more sleep you have the more refreshed and regenerated you're going to feel. Get at least 8 hours of sleep and be in bed by 10:00-10:30pm latest. Even if you just start off with one early night a week, then it's better than nothing at all and a step in the right direction. If you're struggling with that and are going be having a few late nights, then try napping during the day when you can.
FOLLOW THOSE 7 TIPS OVER THE NEXT FEW WEEKS AND YOU'LL BE IN GREAT SHAPE FOR THE START OF 2017. For more tips and advice on how to train & prepare for your next obstacle race then visit www.thedirtyrottenscramble.co.uk and download his free 10 week OCR training guide.
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REGULARS : FLASHBACK
REGULARS : FLASHBACK
Flashback
The 2013 Spartan Beast, and boy, was that a Beast and a half! Anyone taking part that year will agree it was ran in tough conditions. When this picture was taken Conor Hancock was still an unknown and a real shocker of a podium place. Jonathan Albon we knew was a bit special, but little did we know at the time he would become a triple World Champion and Worlds Toughest Mudder history maker. And Ross MacDonald always the silver medal winner, Jonathan just never let him have that victory.
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REGULARS : OBSTACLES EXAMINED
REGULARS : OBSTACLES EXAMINED
OBSTACLES
EXAMINED THE WEAVER
THE WEAVER OBSTACLE SHOT INTO THE LIMELIGHT WHEN IT WAS USED AT NUCLEAR RACES IN THE 2015 UK CHAMPIONSHIPS. Nuclear Races had been looking for a technical obstacle that was easy to monitor for completion by the marshals, but also technically challenging enough for the UK Championship competitors. Completion is as it sounds from its title. You make your way across the obstacle by weaving your body over and under each pipe in turn to make it to the other end. The
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transition between each pipe looks simple when you see a skilled racer moving across the obstacle, but this is far from how it feels to the average racer. Lots of skill and technique help to take over from where strength is lacking. A lot more difficult than it sounds and in cold and wet conditions it claimed a lot of competitors wrist bands that day.
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FEATURE : COMMON OCR & RUNNING INJURIES
FEATURE : COMMON OCR & RUNNING INJURIES
COMMON
OCR & RUNNING
INJURIES WRITTEN BY KEVIN MEREDITH OF ORIGIN INSPIRED HEALTH & FITNESS
If you’ve been doing lots of running to improve your fitness and maybe even your race times, then you undoubtedly will have had some pain or even injury whilst exercising. I see too many people running with injuries at races with no real thought to the severity of their actions. If you do have ongoing pain it is always wise to consult your G.P or visit a physiotherapist. Just “sucking it up” shows naivety to what the pain is trying to tell you and is not a healthy mind set. So get in the know and give yourself better performances and a longer sporting life span. As the first instalment of ‘Common OCR & Running Injuries’, I decided it would be good to make a start with one of the most common areas to pick up injury.
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Obstacle Race Magazine 41
FEATURE : COMMON OCR & RUNNING INJURIES
FEATURE : COMMON OCR & RUNNING INJURIES
KNEE PAIN There can be a number of reasons for knee pain and if you feel regular pain when exercising you should consult your G.P in case it is something serious. Here are a few conditions that can affect your knees.
jumping onto us so patella fractures can occur. If you do have a fracture you will usually experience immediate pain and rapid swelling of the knee which will hurt when moved. If you do think you have a fractured patella you should stop immediately, apply ICE and seek medical attention. A patella fracture can take between 312 months before you return to full activity.
PATELLA FRACTURE
After any injury it is wise to work out the root cause of the condition. Imbalances and muscular tension from poor form or incorrect
Because of the physical nature of OCR we regularly fall on hard surfaces or get someone
training will lead to other injuries. So it is wise to look at your foundation before rebuilding. If in doubt always consult a G.P or other health or fitness professional. So go out and have fun, train and race smart and listen to your body and what it is trying to tell you.
LOOK OUT FOR THE NEXT EDITION OF ORM WHEN WE WILL BE LOOKING AT CALF AND ACHILLES TENDON PAIN.
ILIOTIBIAL BAND (ITB) SYNDROME
MENISCUS TEAR
The ITB is recruited for stabilization during running, straightening the leg and opening the hip. Friction can be caused by repetitive rubbing on the tendon over the femur (thigh bone) close to the knee causing inflammation and pain. It can be caused by over training, poor running form or muscular imbalance.
This is a common knee injury. They are usually caused by a forceful twisting of the leg when the foot is planted and stable. OCR like other multi movement sports can cause this issue.
If you experience pain on the outside of your knee during running, especially downhill you should stop, apply RICE (rest, ice, compression and elevation) and consult your G.P. If left unattended the condition can cause constant pain and could interrupt normal activities. Rest, medication if needed and possible rehab from a trained professional will see you back to action in around 6-8 weeks.
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If you feel pain in one side of your knee, hear clicking sounds when bending your knee, or experience joint weakness and locking you should consult a G.P. The meniscus is cartilage which has a very low blood supply and so when it has a big enough tear it may require surgery to remove the loose cartilage from the tear. Minor injuries will see you needing 2-4 weeks to recover but surgery could mean a longer recovery of up to 4 months. A tear is best not ignored as it can progressively get worse.
CRUCIATE LIGAMENT & COLLATERAL LIGAMENT INJURIES
PATELLOFEMORAL PAIN SYNDROME
The cruciate ligaments are 2 of 4 main ligaments that strengthen and stabilise the knee.
The patella covers the front of the knee joint. The condition is caused by repetitive movements when the kneecap (patella) moves over the femur. It can be caused by muscle imbalance, tight tendons or abnormal movements.
The other two are the collateral ligaments. Like the meniscus, they can be damaged by contact (falling or being hit) or by sudden forceful twisting movements. You will feel severe pain in the knee and also experience swelling after the injury takes place.
You may experience aches, swelling and pain in and around your knee, especially when load bearing or running up and downhill.
Lack of strength, popping and clicking sounds as well as pain in the joint are all symptoms of a damage and if left untreated can cause permanent lack of stability in the knee. If you think you have done this, immobilise the joint, apply RICE and seek medical attention.
If you think this may be what you have, consult your G.P for a diagnosis. If left it can cause permanent damage to the knee. Rest will be required, followed by physiotherapy treatment.
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PROFILES : RACE DIRECTOR INSIGHT
PROFILE : RACE DIRECTOR INSIGHT
RACE DIRECTOR INSIGHT Written by: CARL WIBBERLEY Photography by: EPIC ACTION IMAGERY
Recognised as one of the most diverse events on the UK events calendar. The Suffering has everything from Kids OCR to hard-core Legends Challenge. The Legends Race consistently proves itself to be one of the ultimate challenges for even the most seasoned racers. From their entry level 5km and 10km Suffering Races, to their 10 mile Pain and Suffering, right through to their ultimate test of endurance and mental grit the Relentless Suffering race offers. The Relentless Suffering is a combination of all three distances ran over an 8 hour race day, not for the faint of heart. By now we’re sure you get the picture that the Race directors behind The Suffering Series of events, love to be true to the races name and provide exactly that. Firstly gents would you like to start by introducing yourselves?
When you take your work hat off, what do you like to do to relax? I don’t think the work hat ever comes off, much to the annoyance of loved ones. As an RD, you need to sleep, eat and breath OCR, but when I (Drew) do get the chance I love hiking. There’s nothing like being in the mountains to give a little perspective to life. Just having had our first child, I (Richard) am loving sleep and the odd glass of red when I can. How long has the suffering race been established? The Suffering's first race was in June 2013, so we’re about to enter into season 4. It’s been a great 3 years so far and we’re really looking forward to the 2017 season. We’re launching Ultimate24 a 24hr endurance race and doing our first Virtual Race too. Who do you think your race appeals to?
Hi, I’m Drew. RD, course / obstacle creator and brand designer. Hello, I’m Richard. My role is on the operations side of business, which in reality translates too general dogs body. What made you decide to start up an Obstacle Race? Frustration. Back in 2012 we were running OCR races that were claiming to be really challenging, but we’d go along and at the end feel like we could do it 2 or 3 times over. Combine that with a few pints, some bright ideas and The Suffering was born.
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We designed The Suffering to appeal to all levels of runner. It doesn’t matter if you’re signing up to your first race or 100th, we have something that will be just right for you. Our 5km is aimed at getting people into OCR, it shows off all the aspects of The Suffering without the competition. It’s all fun and smiles mixed in with plenty of mud and water. Our 10km steps the game up introducing chip timing, bigger obstacles and harsher Reapers beastings. Our 10 miler is a brutal beast designed to break you from the outset. At every
point on your Pain & Suffering journey you will be pushed to your limits and beyond. If you’re looking for something even more hard-core than Pain & Suffering, we have 3 challenges too in our Legends Series. The Original Legends Race is held in Summer at Rockingham Castle and is all 3 races over 2 days. Relentless Suffering Urban Edition steps up the challenge and is held at Rockingham Motor Speedway in September. If Relentless Urban Edition wasn’t hard enough you can take on our hardest challenge. Relentless Terrain Edition at Rockingham Castle which in March is undoubtly ridiculously tough. In March 2016 we had a wee bit of bad weather and as a result only 12.8% of runners finished. All Relentless Races are 8hr time based challenges. Completing Relentless in under 8hrs has the added bonus of being a UK, European and World Championship Auto Qualifier; in fact we are the only race in the world you can Auto Qualify in all 3 Championships and only 1 of 2 in the world where you can Auto Qualify for the World Champs; the other is Worlds Toughest Mudder in USA. I think that holds testament to how difficult our challenge races are. To join our Legends Hall of Fame, you must COMPLETE 1 of the 3 challenges. If you don’t complete them then you don’t receive your T or medal. Legend status is earnt, not given. The challenges are seriously limited too. Relentless is 300 & Legends is 500. With a total of 1,100 possible Legends each year you will be in a very small club.
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PROFILE : RACE DIRECTOR INSIGHT
The Reaper Squad is unique to your race, what are they? Our marshals have a double role in how our race runs. Not only do they ensure all our runners get around safely they also inflict boot camp style beastings on all the runners. These can range from 20 burpees too mud angels. Not all Reapers are bad though, some give out sweets and hugs. What do you think The Suffering Race Series offers a runner that other OCRS don’t? The Suffering has always been different from other OCRs. We started off as terrain based race using the land to create a tough course with a sprinkling of obstacles. Now we combine natural terrain with some of the best obstacles in OCR. What would you say are your most standout and unique obstacles? A lot of people comment on our rig saying it’s the best they’ve ever been on. It’s a beast of a rig with 3 main sections, 2 transitions and finishes in a dragons back. What makes it different is that each section moves and changes the more people that are on it. We try and make organic, moving obstacles that can’t be predicted. Our back to back weaver is another difficult one. We normally use this obstacle as a UK Champs qualifier as it’s a mixture of strength and skill. We get a lot of love for our pillow. It’s one of those obstacles that looks easy, but is really tricky without the right
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PROFILE : RACE DIRECTOR INSIGHT
technique. You can see how not to do it as Rich fails at this on our Facebook videos section. The UK scene is almost becoming overcrowded with lots of smaller events trying to establish themselves. What will you be doing to stand out in the crowd at this time? From the very beginning of The Suffering we have never been part of the crowd. We’ve taken influence from Fell Running and Cross Country to craft beautiful courses, our obstacles are big, beautiful and unique to our event and work in seamless synergy within our naturally tough courses. The Reaper Squad add a unique and often underestimated element to the races too and our runners are the friendliest people we’ve ever met. The crowd is way over there and we really don’t mind. Where do you personally see the OCR industry going in the next 5 years? This is a tricky one. The industry has moved on leaps and bounds in the 4 years we have been working in OCR. I think the quality of races have improved and the expectation from runners is much higher than it used to be. As a new race you need to be as good as well established races from the outset which is a tall order for anyone. Runners are also training differently and there has been a social culture shift towards exercise being a completely normal thing to do whereas a few years
back going for a run at lunchtime would have seemed strange. OCR will evolve and adapt to the wants and needs of its participants. We will continually develop races to challenge our runners in new and interesting ways. Where will The Suffering be in 5 years… To infinity and beyond! What exciting things do you have planned at Suffering for the 2017 season? Our OCR events change every race, let alone every year. New obstacles are being added all the time, and we’re constantly evolving all our courses. Our 2 big launches though are our Virtual Race which launches 1st January 2017 and our 24hr Endurance Race 8/9th July at Deene Park. What is the end goal, what is it you’re striving for? At the beginning of each wave I (Drew) get up and get everyone going. I say one thing that I hope is true, that when you go to another race wearing a Suffering finishers tee other runners know what you’ve been through to get it. What is The Suffering? It’s a mark of honour. Lastly where can people find out more about The Suffering Race series? You can find out about all our Suffering races at www.thesufferingrace.co.uk and all about our 24hr Endurance Race at www.ultimate24.co.uk
Obstacle Race Magazine 47
FEATURE : SUPPLEMENT THE PERFECT RACE
SUPPLEMENT THE PERFECT RACE BY ROSS EDGLEY OF www.theproteinworks.com
It's widely known that obstacle racing is one of the hardest and most physical demanding things you can do. It literally tests every inch of your body. As a result, endurance experts will typically recommend a strict training regime of heavy running, 5-6 times a week for at least 16 to 22 weeks to increase your VO2 max (lung capacity), specifically designed high volume weights routines to improve strength and muscular endurance as well as specially designed apparatus so you're able to practice the biomechanics of the obstacles themselves.
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FEATURE : SUPPLEMENT THE PERFECT RACE
But as well as the training itself, studies show there are certain supplements, tips and tricks that can help you on your journey. Here Head Sports Scientist Ross Edgley from THE PROTEIN WORKS™ rounds up the latest research on endurance nutrition so you're able to supplement the perfect race.
TIP # 1: CARB UP Runners who consumed a high carbohydrate diet 7 days before a 30km treadmill time trial were 10% quicker than those who didn’t ‘carb load.’ Put simply carbohydrates are an athlete’s primary source of fuel so having a sufficient supply before a race is absolutely essential to reducing fatigue and improving sports performance. An idea echoed by A. Bean et al, 2003 who in ‘The Complete Guide to Sports Nutrition’ states marathon runners need
5-7g of carbohydrate per kilogram of body weight or 60 per cent of your daily calorie intake from carbohydrates. This usually works out at around 1,500kcal from carbohydrate per day for most women and 1,800kcal for men or for a 75kg runner that works out at between 600g and 750g of carbohydrates per day.
TIP # 2: GET A CUP OF COFFEE As strange as it sounds a cup of coffee could hold the key to a better marathon time since caffeine (found in coffee) actually helps increase your resistance to fatigue by stimulating the production of the neuro transmitter beta-endorphin, which studies show can reduce pain and perceived fatigue. Therefore a cup of coffee pre- may help you resist fatigue during the latter stages of the marathon. Furthermore caffeine has also been
shown to have muscle glycogen sparing properties too. Since during long periods of exercise your body uses glycogen for fuel and when glycogen runs out, exhaustion sets in. Caffeine helps prolong your glycogen stores by encouraging your body to burn stored fat as fuel, saving the glycogen for later. This all takes place early in the exercise, you may use as much as 50 percent less glycogen during the first 15 minutes. But this leaves larger stores intact for the rest of the event, delaying the point of exhaustion.
TIP # 3: REDUCE CRAMPS With only a few weeks left to train you can’t do too much to prevent muscle cramping because of poor muscular endurance and lack of training. But you can ensure you maintain the correct electrolyte balance in the body to
Obstacle Race Magazine 49
FEATURE : SUPPLEMENT THE PERFECT RACE
prevent any unwanted cramping midmarathon according to a study conducted at Sanford USD Medical Center. Primary ions of electrolytes such as potassium (K+), sodium (Na+) and magnesium (Mg2+) are all needed to regulate your body's fluids, help to maintain a healthy blood pH balance and ultimately reduce the likelihood of getting cramp. Plus according to the Human Performance Laboratory in New Delhi ‘an electrolyte drink can increase endurance performance as well as enhance lactate removal and thereby delaying the onset of fatigue.
TIP # 4: EAT YOUR GREENS For those looking for something a bit different to boost performance, a recent study at the University of Thessaly in Trikala in Greece discovered that the green algae
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known as spirulina could improve an athlete’s resistance to fatigue by as much as 25%. The new research published in the journal 'Medicine and Science in Sports Exercise' theorised that the chlorophyll content in the Spirulina improved the oxygen carrying capabilities of the blood therefore allowing the participants to exercise longer, so try adding 5g of spirulina to your water bottle before race day.
TIP # 5: REDUCE LACTIC ACID At Florida Atlanta University it was found that Beta Alanine and creatine improved the endurance and aerobic capacity of athletes after only 4 weeks of supplementation. Researchers believe its Beta Alanine’s ability to positively affect a substance called carnosine in the muscles which produced
this improved performance since a similar study at the University of Tsukuba found that high levels of carnosine could help to reduce lactic acid build up in the muscle (the burning sensation you get in the muscles when you’re running hard.)
TIP # 6: GET SOME IRON It was found that iron supplementation significantly improved the endurance capacity of trained male athletes since iron is an essential component of haemoglobin (the protein that carries oxygen and carbon dioxide in the blood.) Without it you simply cannot efficiently produce ATP, the body’s primary energy source, and you certainly can’t run a marathon in any decent sort of time. So try and incorporate more beef liver, spinach and lentils into your diet.
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REVIEW : THE SUFFERING RACE
REVIEW : THE SUFFERING RACE
THE SUFFERING RACE Review by: GRANT NICHOLS Photography by: EPIC ACTION IMAGERY
INTRO
REAPERS DON'T DANCE, THEY JUST PULL DOWN OUR PANTS AND DO THE ROCKINGHAM-WAY. NOW SWITCHBACK, SWITCHBACK, SWITCHBACK, SWITCHBACK...
Having just returned from the Blue Mountains in Canada, and following it up with 18k (20) of Judgement Day at Pippingford Park, the logical next step the following week was obviously to pop my Suffering Race cherry, a race that is as well known for its hills. There was a bit of me that really wanted to take on Relentless Suffering, all three race distances in one day, 5km, 10k and 10 miles. The thing is, RDs Drew and Richard openly admit during their pre-recorded safety briefing that they don’t even know how long their races are, BUT they are ALWAYS considerably longer than advertised, so given the fact I was still recently back from a long injury layoff I
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decided that 10k would be more like 13 or 14, and would be the wise choice (actually the wise choice would probably have been a rest week but temptation is always too great). Having travelled to the race with a couple of my KitBrix team mates, Nicky and Andrea, we decided to just take it steady and run the course together. Upon arrival we were told there was a long walk from the car to the race village, and it just so happened that part of that walk took us past what appeared to be endless amounts of switchbacks through the carpark with plenty of walls to take on too. The event village itself was a great setup with the stands situated in the pit
garages, the first event village I have seen of the sort. The terrain had left me undecided about which shoes to wear for the race, and luckily I had a good half hour to spend deciding between my three pairs! Having opted for my Nike Free road shoes due to the tarmac, within seconds I was left wondering if I had made the right decision, running straight under a water hose and vaulting a small pyramid wall in trainers with less grip than any other shoes I have ever owned. However, I managed them with no issues at all, whereas Andrea Berquez the racing snake managed to fall over a 2 foot wall in her trail trainers. It soon became apparent that the
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REVIEW : THE SUFFERING RACE
differing terrain was going to be a test as within a short distance we took on tarmac, uneven grass and the gravel trap around the edge of the race track. Early in the race we had tyre barriers at the side of the track to encounter, a tyre flip, and what can only be described as crash barrier matts to roll over. Then soon after we had a farmers walk with filled water drums to carry. The Reaper dished out our pre obstacle punishment, and then told us we could take one or two of the drums, two drums was the way forward making it easier to balance but was punishing early on in the race for the hands. A run across the width of the track then led up to a cargo net climb up onto the roof of the pit garages, so we were then running across the top of the event village, I say running, we were lunging thanks to the reaper. We took a diversion into the pit garage for the first rig type obstacle of the day, car tyres hanging from the ceiling at foot height with a small hang tough ring between each to enable us to get enough of a swing to move from one tyre to the next, and then a quick wade through a large paddling pool where the only punishment from the reaper was to get our heads under the water. The next obstacle caused us a delay, when there are multiple races taking place on the same course on the same day, they are inevitable, but the tyre carry along the pit wall must have added 10 - 15 minutes or more to our overall time with single file and railings making it impossible to get past those people
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REVIEW : THE SUFFERING RACE
that were walking in front of us. Upon hitting the pit wall, we were sitting 4th, 5th, and 6th, but with the front runner only around 20 metres in front of us, the problem was that 20 metres was enough for him to start the obstacle before the group who slowed us down and allowed him to gain 10 – 15 minutes on us. The next real obstacle of note took us back across the tarmac and down into a lot of hilly trail switchbacks, encompassing tyre carries, net crawls, tyre carry net crawls, barbed wire crawls and walls to get over. Followed up by the large inflatable pillow which looks a lot harder than it is, and the slide which was so soapy it left us foaming from every orifice for the rest of the race. We soon found ourselves running down a very dark misty tunnel where you could barely see a meter in front of your own eyes before having to climb back over a fence into the speedway area. From here there followed a lap of trails around the track which contained various fence climbs, a tyre hit, where you were given a tyre, a sledge hammer and some hill switchbacks, hit the tyre up the hill with the sledge hammer, and then hit it back down again. A basketball challenge, 3 attempts, fail to net and suffer even further reaper punishment on top of the random exercises dished out before each obstacle. Within meters was the next set of switchbacks, carrying the Suffering Race kettlebells up the hills and back again. Back into the spectator area of the speedway and we were confronted with three sternum
checker style obstacles of increasing heights, until the final of the three which would even cause Fred Green to need to jump! Almost as soon as we were down from the final sternum checker we had a tyre wall and cargo net to scale, again slight queues were forming here but everyone still managed to move along smoothly. Until this point we hadn’t really encountered any of the infamous Suffering Race hills - turns out that was nothing but a false sense of security as for the next 15 minutes we found ourselves climbing the steps to the top of the spectator stand, before going back down the next set of steps, up the 3rd set, down the 4th, up the 5th, down the 6th and so on, to the point where I actually lost count of how many ups and downs there were – oh and when at the top of the stadium, between the staircases you would have a reaper ensuring that you hop between them! What was not great to see was that there were people who were skipping the staircases and running along the bottom of the stand without taking on the stairs. I am a huge advocate for the fun runners who help to make OCR what it is, and had this have been near the rear of the race then wouldn’t have batted an eyelid, but at this stage we were sitting around 2nd, 3rd and 4th so seeing people skipping obstacles near the front of the pack is always frustrating – I guess the other way to look at it is that Drew and Richard had well and truly broken them, and this was before the worst / best / most grueling / most mind numbing /
most tedious / monotonous / energy sapping section of the course! Having descended the final staircase, we found ourselves back at those car park switchbacks we had seen upon our arrival. I honestly cannot say how long these were, but they felt around 200m in length up, 200m back, 3 times up and back, with walls of varying sizes to take on, trying to induce cramp so close to the end of race, and on this occasion we also encountered a rather angry sounding reaper taking great pleasure in making the runners do sit-ups on the sharp stones in the car park.
What he didn’t quite grasp though was that after those switchbacks, the sit-ups were a welcome break. There was one final rig for us to take on, back inside the pit garage, a ladder for monkey bars, straight onto 4 tyres suspended to be used like monkey bars, then hang tough rings and kegs to swing from, before another giant paddling pool with plastic tunnels partly submerged within. The last obstacle was a high wall with a rope to aid climbing, before jumping down and crossing the finish line to find ourselves coming
4th, 5th and 6th. Turns out I went to the wrong “10” for my goody bag and managed to come away with a tshirt and medal for the 10 mile race, not the 10k that I had actually raced. I can honestly say I thoroughly enjoyed the race, and I have no valid excuse for having not done a Suffering Race sooner. It will definitely be a regular on my race calendar going forward and I will be rocking up at Rockingham Castle in March to take on the 10 miler and obviously collecting my tshirt and medal for the 10k!
FOR MORE INFORMATION ON WHERE YOU CAN BOOK ON TO THE NEXT THE SUFFERING RACE EVENT GO TO:
WWW.THESUFFERINGRACE.CO.UK
Obstacle Race Magazine 55
REGULARS : HEALTH HACKS
REGULARS : HEALTH HACKS
HEAL H HACKS
PURE CHERRY JUICE by PERFORMANCE CHERRY 100% pure sour cherry juice concentrate 30 sachets
OCR GUIDE
· Developed in association with Team Sky · Contains naturally high levels of anthocyanins and flavanoids · Individually sealed, tamper evident daily servings · Suitable for vegetarians and vegans
RRP: £44.95 for 30 sachets AVAILABLE FROM: HEALTHSPANELITE.CO.UK
CAFFEINE CHEWING GUM by Kick-Start Gum Fast-release energising caffeine chewing gum (100mg) · · · · ·
100mg caffeine per piece Fast release – 85% absorption in 10-15 minutes Help to increase mental alertness Reduces the rate of perceived exertion Contributes to increased endurance capacity and performance
EFFERVESCENT TABLET by PHIZZ
RRP: £2.99 for 10 pieces AVAILABLE FROM: HEALTHSPANELITE.CO.UK
COCONUT MILK POWDER by THE COCONUT COMPANY An exciting ingredient for chefs and an essential addition to any healthy customers’ shopping lists. Jam packed with the same fatty acids contained in coconut oil, coconut milk offers both a tropical flavour for cooking and a dairy free vegan alternative to traditional milk. The organic powder can be used to replace traditional coconut milk, but without any wastage, by simply adding water to create a smooth coconut milk in the exact quantities needed
RRP: £4.49 for 250g
(makes the equivalent of four cans of coconut milk)
AVAILABLE FROM: THECOCONUTCOMPANY.CO
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Combining a rehydration formula with a mix of essential vitamins and minerals, PHIZZ helps you play hard, travel fresh and work smart. PHIZZ is one tablet which does three jobs. Electrolytes, vitamins, glucose, zinc, copper and other minerals give your body all the essentials to combat dehydration, boost your immune system and keep mental and physical fatigue at bay. No fuss or mess, simply pop and drop into a glass or bottle of water.
RRP: £7.99 for 20 tablets AVAILABLE FROM: PHIZZ.CO
THE ESSENTIALS OF OBSTACLE RACE TRAINING A comprehensive training manual that prepares athletes for the demands of obstacle course racing. From grip strength to balance, exercises and workouts address the unique challenges of this popular sport. Written by
RRP: £7.99 for 20 tablets AVAILABLE FROM: HUMANKINETICS.COM
Obstacle Race Magazine 57
REVIEW : ROCKSOLID RACE
REVIEW : ROCKSOLID RACE
Review
ROCKSOLID RACE Review by WIL CHUNG Photography by: EPIC ACTION IMAGERY
The final race of Mudnificent7 was Rock Solid and on the strength of that last kilometre I decided to sign up to Rock Solid, as part of the ORM community wave. This race is based at Silverstone wood - yes, The ‘Silverstone’, and adjacent to the track. So much so that when you drive past, you come within spitting distance of the iconic "Club Corner". This wasn't the only thing that impressed me that day! Parking (£5) was a breeze, and as I was in a later wave, I managed to sneak in very close to the registration tent. However, the furthest car seemed to be only a few minutes walk from registration. Registration was easy - no queuing for me. A simple scan of the QR code and check of my ID and I was away with my race number and Tech T-shirt. This is a smart move by the RDs, as there were so many Rock Solid t-shirts worn
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for the race. The rest of the event village was impressive - start and finish lines around 200m apart with one linked sound system connecting them. A permanent bar, a good selection of food outlets and a huge amount of seating for spectators and competitors. The race is very fortunate to be able to use Silverstone campsite facilities - with this in mind there were 2 massive blocks of REAL showers (no running out of hot water or blockages) and toilets and a huge array of outside sinks for a wash down. This is a real advantage after the race and I ended up going home nice and clean! Each wave had around 100 runners of all three distances - 5km, 10km and 15km. I was running 10km. The race started with the obligatory warm up and a short count down to the off. No laps - just loops out for the extra distance. I believe the 5km cut out the water submersions which, for the newbies is a great option. I really liked the course - fairly flat with well spaced out obstacles - no one likes too many hills and too much running! Many of the usual obstacles in and around the course - cargo net climb, water slide, A-frame, carry, crawl etc, with some
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REVIEW : ROCKSOLID RACE
highlights being rope walk across the pond, what seemed like the longest cargo net crawl (ever!), island hopping, and for me, the muddiest "muddy dunk" I have ever done - even beating Tough Guy at Mud7 2015. The course finished with the "launderette" - a foam party disco and the "Wall of Glory" climb to the finish line to pick up a dog tag style medal (different ribbons for each distance). What I liked about the course were the little touches. It seemed that the majority of runners were not the usual OCR weekend warrior - but many doing it possibly for the first time, for charity or purely as part of a bootcamp. All the touches were designed to help the "casual" runner. As already mentioned, the 5km missed
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the submersions. The km markers were pretty spot on (distance was as advertised too!). After the muddy dunk, there was a hose pipe to wash the crud out of the eyes. The two submersions (cliff jump and water slide) were right next to each other and then a lengthy run with few obstacles for runners to warm back up. The course itself wasn't that challenging (perhaps those wanting a challenge should do all three distances in the day) - there were no upper body strength challenges such as monkey bars. I think this is more to do with the majority of the runners they see and it being accessible rather than too "tough". I also thought I had become lost as you meet the same rig three times (each having a different entrance
/ exit). This was fun, but the third time, I actually had to stop a spectator with a map to ensure I was still on the right track. A great course for the newbie or those wanting to step up to their next challenge. The best facilities I have experienced so far (RDs take note) and one of the best Tech T’s from a race I have received. A gem of a race which should be on everyone's 2017 calendar who are after a good value race. Fortunately for those that have the Platinum Obstacle Race Magazine subscription, Rock Solid is included - and is the perfect opportunity to drag your friend/ colleague/family member who have been promising to join you for a bit of muddy fun.
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 63
REGULARS : MUDTREST
MUDTREST
SUBSCRIBERS
Want to get your picture on our Mudtrest wall? Email your photo, name and a short description to letters@obstacleracemagazine.com
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Obstacle Race Magazine 65
EDITORIAL : MUD FEST ANNOUNCEMENT
EDITORIAL : MUD FEST ANNOUNCEMENT
WHEN I SAY
MUD YOU SAY FEST! The critically acclaimed Mudfest returns again to Newark (East Midlands) and it’s bigger and better than ever! We have three massive announcements to make in the buildup to 2017, so here goes…
EPIC ELITE - £1,000 PRIZE MONEY Mudfest is set to attract some top UK and International OCR athletes and teams, and we have seriously thrown down the gauntlet: for the first time, we’re offering the first male and female in our legendary Epic Weekend a cash prize of one thousand pounds each. Other podium prizes will be announced closer to the date…
MUDFEST HQ! Brand new for 2017, we’re in the process of building a permanent Mudfest Event Village on “The Runway” which lies at the heart of our 5km, 10km and 10 Mile OCR routes. That means, the Event Village, Camping and Parking is central to all the racing and entertainment, further enhancing the #EpicWeekend spirit, and YOUR enjoyment. Importantly, we have created two distinct camping zones. If you’re part of a large group coming to party hard, get muddy and have fun you go to the SIN BIN, and if you’re a serious athlete looking to crack our unbeaten “10K in Sub 1hr” and earn some prize money, or you’re bringing the family you can head to the FAMILY CAMPING…
BIGGER AND BETTER FOR 2017! OBSTACLES Building on the lactic-inducing success of our frankly epic 100m finish line zone, we’re now working on some devious new obstacles to keep things fresh both out on the course and on the runway.
THE “EPIC” If you’re new to OCR, or you’ve been asleep for the last 3 years, the Mudfest EPIC WEEKEND starts on Friday 9th with “Fuel Up Friday” – your chance to get down here, meet your mates, chill and watch some music, before hitting the 5km and 10km race on Saturday. That night there’s one massive afterparty. It’s your choice, but believe me when I say it’s not easy doing a ten miler on Sunday morning with a hang over!
LIVE MUSIC With a strong history of great headline bands, including Scouting For Girls, Toploader, Goldie Lookin’ Chain and Lonely The Brave providing the most awesome afterparty in UK OCR, we will soon be announcing our first headline act and entertainment partner. It’s set to be a corker… Watch this space!!!
GET INVOLVED Elite, Teams, Parties, Juniors, Family and More… 9-11 June 2017 – Newark (East Midlands)
WWW.AIRFIELDANARCHY.COM
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Obstacle Race Magazine 67
PROFILE : WORLD'S TOUGHEST MUDDER
PROFILE : WORLD'S TOUGHEST MUDDER
WORLD'S
TOUGHEST MUDDER The weekend of the 15th of November saw more people glued to their phones and laptop screens as we witnessed history in the making as Ryan Atkins and Jonathan Albon broke the 100 mile mark at the World's Toughest Mudder.
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Obstacle Race Magazine 69
PROFILE : WORLD'S TOUGHEST MUDDER
PROFILE : WORLD'S TOUGHEST MUDDER
As a team they ran mile after mile of the 5 mile lapped course side by side to complete the challenge which was set by Will Dean, the owner of The Tough Mudder brands. Not only did they smash 100 miles by going one better and running 105 miles in the 24 hour time cap, but they also bagged a huge cheque for $100,000 in the process. With a huge turnout of UK athletes toeing the start line, all with different target mileage in mind - one such racer was Mark Holloway, a 29 year old Platoon Sergeant from Lancashire who survived a serious IED blast in Afghanistan in 2011. Ranking first amongst his fellow UK competitors, Mark reached 13th place globally and achieved the greatest mileage of any UK competitor in the history of the race at 85 miles. All the competitors have their own driving force and reason for being out on the course but Marks is the drive of raising money for Help for Heroes.
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The five mile circuit course with 21 obstacles made for an intense race throughout the 24 hours with the finalists battling it out in the last lap of the race. Nearly 1,500 competitors conquered Tough Mudder’s best in- class obstacles, including the newly released 2017 obstacles: Stage 5 Clinger, Augustus Gloop, Kong, Funky Monkey - The Revolution, as well as World’s Toughest Mudder only obstacles such as The Cliff (35 foot jump into Lake Las Vegas at night) and Giant Wedgie (35 foot cargo net climb). Competitors also faced the unpredictable desert weather conditions and the cold waters of Lake Las Vegas as day turned to night. For the third year, thousands flock to the shores of Lake Las Vegas to compete and watch what is deemed “probably the toughest event on the planet.” This year’s race was more challenging and competitive and with more prize money on the table than ever
before. Racers from nearly 20 countries and five continents around the globe competed and battled for 24 straight hours for the title of World’s Toughest Man, Woman and Team, while others came to battle against their own personal goals. Tough Mudder’s live stream and Facebook Live had more than 2.5 million views around the world. “It’s incredible to see that in six short years, World’s Toughest Mudder has attracted athletes from around the world to compete. Competitors have gone from running 56 miles to take the crown in 2011 to more than 100 miles in two out of the three categories this year,” Will Dean, CEO & Co-founder, Tough Mudder, Inc. “We can’t wait to see what 2017 brings, and we hope that all three category winners will eclipse the 100 mile mark.”
Obstacle Race Magazine 71
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.
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RECIPES
RECIPES
LET’S GET COOKING FRUIT ENDURANCE GELS Would you like to never have to buy factory-made energy gels again? These easily pop-able fruit gels provide quick carbohydrates for exercise, endurance and recovery. While gel blocks are commonly used in endurance sports, they are a great mini pick-up for any
kind of fitness endeavor. The blocks will remain in gelled form at room temperature, and since they rely on natural fruit pectin, not gelatin, they are 100% vegan, too. You can find the fruit pectin in supermarkets.
YOU WILL NEED: 1 3-ounce pouch liquid fruit pectin 1 cup light-colored natural cane sugar or granulated sugar 1 cup organic 100% fruit juice or fruit nectar, pulp-free (e.g., apple, cherry, mango, or berry)
1/4 cup honey, agave nectar, or DIY Glucose Syrup (see below)
DIY
1/4 teaspoon fine sea salt
GLUCOSE
2 teaspoons fresh lemon juice
METHOD: 1. Lightly spray a 9 by 5-inch loaf pan with nonstick cooking spray. 2. In a medium saucepan, whisk the sugar, fruit juice, pectin, honey, and salt until thoroughly blended. 3. Bring mixture to a full boil over medium-high heat, whisking continuously. Reduce heat to medium and continue whisking for 5 minutes longer. Remove from heat and whisk in the lemon juice. Pour into the pan.
SYRUP
4. Loosely cover the pan with a clean dish towel and let stand at least 12 hours until firm (do not refrigerate). 5. Invert the pan on a cutting board to release the gel. Using a sharp knife, cut into 1-inch squares. NOTE: Be sure to whisk constantly while boiling the fruit juice-pectin mixture or the pectin may form clumps.
Spirulina Gels: Add 2 teaspoons spirulina powder along with the lemon juice. Super Citrus Gels: Prepare as directed using 1/2 cup pulp-free orange juice and 1/2 cup fresh lemon or lime juice. Mango Mojo Gels: Prepare as directed
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using mango nectar as the fruit juice and 2 teaspoons fresh lime juice in place of the lemon juice. Mocha-Motion Gels: Prepare as directed using apple juice as the fruit juice and adding 1 1/2 tablespoons instant espresso powder and 1 tablespoon unsweetened, natural cocoa powder to the mixture before heating. Bombastic Berry Gells: Prepare as directed using mixed berry juice as the fruit juice.
1 cup water 2 2/3 cups organic, granulated, light-colored natural cane sugar (evaporated cane juice) 1/2 teaspoon cream of tartar or fresh lemon juice 1/8 teaspoon fine sea salt TOOLS Sugar thermometer that can clip to the side of the pan Stainless steel or silicone spoon (do not use a wooden spoon) Pastry brush Clean glass jars with lids (recycled jars are fine)
This multipurpose syrup can be used in place of any other syrup, but it also has the chemical structure that is needed to bind particular bars, especially those lacking other binders; honey, agave nectar, and maple syrup will not work in its place (if you have ever had a pan of homemade energy bars or granola bars result in crumbles, you know what I mean). The only (natural) alternatives are organic corn syrup and brown rice syrup. You should note that you will need to buy one piece of special equipment before you boil your first batch: a sugar thermometer. Did you just start to panic? Please don’t! The sugar thermometer simply clips to the pan and insures that your efforts turn out perfectly.
VARIATIONS Pomegranate Margarita Gels: Prepare as directed using cranberrypomegranate juice as the fruit juice and 1 tablespoon fresh lime juice in place of the lemon juice.
YOU WILL NEED:
MAKES
45
OR
BLOCKS
6-8
SQUEEZEY PACKS
They are inexpensive, too, and available at any kitchen supply store; I’ve even seen them at well-stocked grocery stores. After just one batch, you’ll have more than paid for the expense of the thermometer with your savings. Makes around 2 cups
STORAGE:
STORAGE:
Refrigerate for up to one month.
This can be kept at room temperature for up to three months.
METHOD: 1. Set a small dish of water & the pastry brush directly beside the stove. 2. Combine the water, sugar, cream of tartar, and salt in a medium, heavy-bottom saucepan and stir with the stainless steel or silicone spoon until blended. Clip the sugar thermometer to the side of the pan and set the pan over high heat. Do not stir the sugar after this point. 3. As the sugar comes to a boil, dip the pastry brush in the dish of water and brush down the sides of the pan to dissolve any sugar crystals that could cause the syrup to re-crystallize. 4. Bring the mixture to a full boil; you will no longer need to brush the sides of the pan. Continue boiling until the syrup just barely reaches a temperature of 240°F (it is preferable to be a few degrees under than a few degrees over). Immediately turn off the heat, remove the candy thermometer, and carefully move the pan to a cool spot on the stove or a cooling rack. Allow the syrup to sit undisturbed until it has cooled completely, at least an hour. 5. Carefully pour the cooled syrup into jars, seal with the lids, and store in the cupboard.
Obstacle Race Magazine 75
REGULARS : INDUSTRY NEWS
THE
REGULARS : INDUSTRY NEWS
WS NE Y INDUSTR
g industry All the news that you need to know from the Obstacle Course Racin
OBSTACLE COURSE RACING ASSOCIATION
UK CHAMPIONSHIP
RESULTS
The second UK Championships results. The course was set in the hills, marshlandS and forests of Pippingford park. Competitors had to face tough weather conditions over the 16 km course, it was certainly a testing day. The ground and water temperature starting the morning with frost and ice racers knew they were in for a long slog to get the UK Champs finishers medal. With judgement Day Events putting together the majority of the course and race organisations such as Reaper events and Mud Monsters also contributing too, it was certainly fit for an OCR challenge. The Rig and seemed to be the contributor to the most lost bands of competitors.
LADIES ELITE WAVE 1 Freya Martin 1 2 Laura Heywood 1 3 Becky Neal 1 4 Joanna Shelmerdine 1 5 Lilly Hunt 1 6 Rebecca Lockwood 1 7 Laura Roberts 1 8 Heather Ratcliffe 1 9 Claire Burley 0 10 Dominque Searle 0
LADIES 18 – 24 1 Steph Ford 1 2 Sophie Clayton 0 3 Vanessa Lewis 0 4 Charlotte Stansfield 0 5 Andie Reilly 0
MALE 16 – 17 1 Kyle Catlin 1 2 Jake Bennett 1 3 Morgan Maxwell 0 4 Lewis Dolan 0
76 Obstacle Race Magazine
MALES 25- 29 1 Sam Blunt 2 2 Alastair Wyldes 2 3 Ashlie Parker 2 4 tom wilks 2 5 Steve Thorpe 2 6 Jake Barber 2 7 Jack Cornwell 2 8 Adam Robinson 2 9 Tom Wilson 2 10 Lee Williams 2
MENS 45 – 49 1 Tony Leary 2 2 Richard Ward 2 3 Paul Furness 1 4 Nick Taylor–Komar 1 5 Jason Brewer 1 6 Jason Wright 1 7 Mark Haygarth 1 8 Grant Hughes 1 9 Steve Ward 1 10 Keith Mcandrew 1 LADIES 45 – 49 1 Maggie Godfrey 0 2 Lisa Brown 0 3 Carrie Webb 0 4 Natasha Howlett 0 5 Sharon Mccann 0
6 Helen Andre
2 Bruno Sousa 3 Joe Upton 4 Tim De Wildt 5 Dennis Van Der Hulst 6 Anatoli Krassavine 7 Gavin Levitt 8 Luke Blyth 9 Stefan Hansen 10 Hanno Zandee
0
MALE 50+ 1 Peter Gilbert 2 2 Richard Holden 1 3 Stewart Pendle 1 4 Phil Cruickshank 1 5 Richard Summers 1 6 Brian Reid 1 7 Frank Stone 1 8 Phillip Bearman 0 9 Steve Gannon 0 10 Ian Perry 0 LADIES 50+ 1 Tracy Beavan 0 2 Nick Marchant 0 3 Pauline Mcglynn 0
LADIES JOURNEYMAN 1 Aishling Peoples 2 Frances Mason 3 Dawn Gash 4 Ryan Hill 5 Emma Coleman 6 Collette Bartholomew 7 Keri-Ann Daniels 8 Sarah Mitchell
MALE JOURNEYMAN 1 Luke Newman
DATE ANNOUNCED
racers finished with.
MALE 18 – 24 1 David Haw 2 2 Tom Tweddell 2 3 Jak Reilly 2 4 James Ruckley 1 5 Jonathon Pannell 1 6 Dan Pert 1 7 Charles Gambrill 1 8 Malachi Reid 1 9 Lee Fuller 1 10 Brendan Mitchell 1
LADIES 40 – 44 1 Debbie Keating 0 2 Sara Robinson 0 3 Clare Timbrell 0 4 Kerry Gowen 0 5 Sally Kyle 0 6 Valerie Vince 0 7 Tina Twiselton 0 8 Delyth Piper 0
9 Laura Fisher 0 10 Jane Ellis 0
WORLD CHAMPIONSHIPS VENUE AND
Results are correct at time of print, RED number shows the bands
MALE ELITE WAVE 1 Tristan Steed 2 2 Ross Brackley 2 3 Andrew French 2 4 Nicky Mileham 2 5 David Milloy 2 6 Edward Kettle 2 7 Christian Phillips 2 8 Jon Jasper 2 9 Paul Lee 2 10 Gavin Hogarth 1
MALES 40 – 44 1 Dave Rogers 2 2 Charlie Bellsham 2 3 Stuart Amory 1 4 Steve Light 1 5 Scott Fenwick 1 6 Dean Johnson 1 7 Rob Bowery 1 8 Dave Zidane 1 9 Paul Brenton 1 10 Nick Silvey 1
LADIES 25 – 29 1 Louisa Loveridge 1 2 Helen Perry 1 3 Emmelia Potts 0 4 Hannah Tooley 0 5 Yasim Poole 0 6 Beth Hancock 0 7 Alys Hernandez 0 8 Laura Kemp 0 MENS 30 – 34 1 Dasos Gonnella 2 2 Robert Drinkwater 2 3 Jim Douglas 2 4 Dave Peters 2 5 Christopher Grass 2 6 Scott Nickless 2 7 Paul Mcewan 2 8 James Husband 2 9 Rich Enderby 2 10 Mark Williams 2 LADIES 30 – 34 1 Miranda Angelides 1 2 Kerry Langley 0 3 Josie Nye 0 4 Genevieve Drinkwater 0 5 Nichola Robinson 0 6 Katy Shoesmith 0 7 Denise Lipecki 0
8 Zoe Pereira 0 9 Renate Muhina 0 10 Judith Murray 0 MALE 35- 39 1 Will Harbour 2 2 Clive Gigney 2 3 Keith Clarke 2 4 Mark Dickson 2 5 Dave Seviour 2 6 Bob Comer 2 7 Dan Fernandes 2 8 Adam Taylor 2 9 Menno Groen 2 10 Nick Day 1 LADIES 35 – 39 1 Linda Johnson 1 2 Viki Middleton 0 3 Karen Stanley 0 4 Rebecca Frostick 0 5 Anne Bambridge 0 6 Donna Jenner-Hall 0 7 Hannah Mills 0 8 Charlotte Gara 0 9 Laura Blackman 0 10 Amy Alden 0
The World championships have released details of the 2017 championships. The venue has been announced to be the Blue Mountain ski resort in Canada which was where the championships were help in 2016. The date that’s set is the 13-15 of October. The weekend will include the 3km Short Course / 15km main event and the Team Racing relay event. Entries
are from $50 to $180 depending on the category entered.
More information on the World championships and how to Qualify can be found at ocrworldchampionships.com
EUROPEAN
CHAMPIONSHIP SPLIT OCR European Championships will take place on the 30th June through until the 2nd July 2017, this will take place in the Netherlands. The OCR European Championships are the independent Obstacle Course Racing Championships for Europe. The Alliance of European OCR Associations is a cooperation of European governing bodies for Obstacle
Course Racing. The Alliance is aimed at the promotion and development of OCR as a sport on European level. Each year, the Alliance, or one of its members, organizes the OCR European Championships. The alliance currently consists of 12 associations covering 16 European countries. The first OCR EC was independent, non commercial and governed by the Alliance of European
OCR Associations OCREC (newly formed) Will take place on the 4th June 2017, this will be taking place in Frankfurt, Germany. Three individuals (formerly) affiliated with the OCRA Benelux, launched their own event, marketed as the OCR EC. These individuals are said not to represent the original an independent OCR European Championships
Obstacle Race Magazine 77
YOUR LETTERS
YOUR LETTERS
Letters
Sponsored by
PAGE SEND US YOUR LETTERS AND WIN £50 TO SPEND AT
HI ORM,
Hi there folks
BIO-SYNERGY.UK
I thought you might like this photo. I was up at the Major Series in Scotland in the summer and as we were heading to registration myself and one of my running buddies Paul spotted this big hole under a tree. Paul though it was a badger hole but me being a Ranger explained that it was a rotten root plate. I then said that I could fit in it. Paul didn't believe me and before you could say OCR Scotland I'd squeezed into the hole, much to the amusement of the other runners heading to the start line. Just goes to show that we OCR folk take every opportunity to be a bit nuts.
Thanks for your letters and photos, we always look forward to hearing what our OCR fans are up to. We’re just sorry there isn’t room to include them all. If you would like to be in with a chance of winning then please send 100 words and a picture of you in action to:
letters@obstacleracemagazine.com
Take care Hayley
So do you know how Edinburgh Royal Mile normally has some type of live entertainer? Well today I was that entertainment! Rat Race introduced a new obstacle called Stunt Jump which involved climbing a large scaffold & then hurl yourself off the other side onto an air bag! Those of you who know me know I have a massive fear of heights. Didn't seem to bad climbing up but looking over the other side brutal! So me & my friend Fee got counted down to jump together 1,2,3 Fee jumped I remained! This started the building of a crowd at the obstacle people eager to see if I was gonna make the jump! The volunteers were great trying to psych me up but I just kept running to the end and stopping! Then my friend Rach & Stacey appeared & joined me ,united in fear this made the crowds draw in & bigger! People with their phones out live streaming & taking pics I can only imagine! To the crowds waiting in anticipation & gasps as I went to jump then retreated! People were on chairs watching through the window in restaurants! The volunteer guys singing lady in red & saying your gonna have to jump there's a huge crowd no pressure! One of them even turned and said he may have to sacrifice one of us for the crowd that was it one by one we all jumped to a huge applause from the crowd️. Think I was up there at least 20minutes felt like an eternity x Kind Regards, Michelle Castro
Father And Son Take On The World(s) Back in August, I bought my lad Jake an entry to do Peterborough Spartan Super with me for his 16th birthday. Little did we know what an epic adventure that was going to initiate!!! He finished 1st in his age group (the youngest) at that, and as I’d finished 1st in mine (the oldest) at DD London East it meant we had both qualified for The Worlds!! After much deliberation (and personal sacrifice!) we bit the bullet and took the plunge and entered. We had just 30 days to prep!!! On race day Jake started out 15 minutes behind me, caught me at 2 hours - we then ran together for half an hour (the best and proudest half hour of my life) before a little cramp got the better of him and I regained 7 minutes!! We crossed the line
78 Obstacle Race Magazine
8 minutes apart with our bands not only intact, but all obstacles tackled on the first attempt! Mission accomplished!! To cut a long story short, Jake finished 15th in the 13-17 age group (out of 48) and myself 26th in the 50+ (out of 112). I was, unfortunately, 50 seconds the wrong side of 3 hours… but on the grand scale of things did that matter? When we knew we had qualified I put a question out on FB - 'should we/shouldn’t we?!'..... (it was going to be a real strain financially after all ). 37 out of the 38 comments came back an unequivocal 'YES - you have to!!!!! '. How right they were!!! It has got to of been the best week of my life so far!!! Cheers Mark Bennett
Hi ORM My names Lindsey and I run a group called Abbey runner in Gloucester. Since setting up the group I have met and made some great friends and this is where my story begins. I started OCR because I was lucky enough to be brought a thankyou present from my Runners which was an entry place to the Devil Mud run, not only that they also put me in the elite wave!!! Wow how nervous was I, as well as excited not knowing what to expect watching YouTube videos etc, the day soon arrived. What had I got myself into! Registration done warm up done a few obstacles looked at and we were off, I couldn't believe how tough it was both physical & mentally challenging I finished 2nd lady I absolutely loved it and was well and truly hooked. Straight into the web
to find the next OCR I have been a runner for many years and always looked for new challenges from 5k parkrun pbs, marathons to ultras, OCR really is a true challenge, it also comes with great atmosphere, great people and awesome medals! I have since ran in 3 others, 1 of which I was lucky to be 3rd lady. I can honestly say it's the most rewarding thing I have done for many years and to enjoy it as much as everybody does is awesome. It pushes you to be stronger, to train but most importantly to have fun. I recommend to everyone looking for something new. To sum OCR up in one word would be "Quality" Thankyou Lindsey lyes Abbey Runners
Hi ORM, Joining the OCR World is definitely an inspiration as it gives people a confidence boost. I see fellow OCR’s finishing obstacles that I can’t complete and this gives me the inspiration to challenge myself to be as good as them. Everyone always says ‘I can’t do this, I can’t do that’ but you’ll be amazed what you can do if you try these obstacles and over come your doubts. I always used to make the excuse that I’m too short to do anything and struggled climbing over 6ft walls, monkey bars and robe climbing. I’ve come a long way from my 1st OCR and I have achieved a lot of things by training on my technique and working on my fitness. I’m sure like everyone who reads the Obstacle Race Magazine, it helps us all in our techniques and it gives us the information on nutrition and other helpful things. Being part of the OCR is a fantastic way to meet new people and everyone supports and encourages each other in different ways. Many Thanks Yvonne Lee
Obstacle Race Magazine 79
FEATURE : IMPROVING YOUR GRIP STRENGHT
FEATURE : IMPROVING YOUR GRIP STRENGHT
IMPROVING
YOUR GRIP STRENGTH WRITTEN BY CARL WIBBERLEY
OBSTACLE COURSE RACING IS A SPORT WHICH FINDS A WAY TO TEST YOUR WHOLE BODY. You can be sure that 99.9% of races you’ll find yourself confronted by multiple obstacles which will test your grip strength to the max. As the cold weather approaches, this can also magnify the stress put on your grip. Training your grip strength regularly can make a huge difference between a completion or an obstacle failure. So here are our tips for creating cast iron grip strength which will help you dominate those monkey bars, hanging rings and everything in between. These tips are designed to be flexible so that they can be used at home as well as in the gym.
80 Obstacle Race Magazine
Obstacle Race Magazine 81
FEATURE : IMPROVING YOUR GRIP STRENGHT
Begin all exercises slowly and use low resistance and few repetitions. Hold each position 3-5 seconds and relax – repeat 5 to 10 times. Little by little increase to 3 sets of 10 (30 reps). When graduating to a higher resistance begin again with 5 to 10 reps and build slowly. If you experience real pain – stop immediately. As with any exercise, excessive or incorrect use can lead to pain or injury. Therefore, progress slowly and increase reps and resistance very carefully.
SUFFER THE FARMERS WALK
CLIMBING THE WALLS
Grab a couple of nice heavy dumbbells, weight disks, anything heavy. Hold them by your side and simply walk. At first this will be a case of testing the waters as to what you can handle. If you start by picking up a pair of 10kg weight disks and see if you can make it across to the other side of the gym and back. Repeat this until your grip starts to give, at which point just hold the weights by your sides until you’re forced to release them. Walking with them will make the grip more unstable thus adding to the benefit of the exercise. A couple of filled buckets will fill in nicely while doing reps across the lawn at home.
Indoor climbing is a perfect way to help you to work on your grip strength while having loads of fun. It also helps with other very important techniques like your body balance points (keeping your centre of gravity close to the wall), speed, fluidity of climbing and lastly how to make a good fall. These are very important when you come up against a wall traverse of some kind in a race. Most walls will make you do some sort of compulsory training at first but once this is done then you are free to play. One of the added bonuses you find you’ll get from doing a session at a climbing wall is that you can learn to grip but without squeezing for dear life, like you find yourself doing at first. The trick to a good strong grip that lasts a whole race is preserving your grip. So holding a good secure grip but while not trying to squeeze the life from any bar is the end goal you need to end for.
HERE’S MORE ABOUT CHIA CHARGE FROM TIM, THE FOUNDER OF THE COMPANY AND ITS YORKSHIRE PRODUCED PRODUCTS. So how come we decided that sports nutrition should be nice to eat as well as help your active lifestyle? Being active is a positive lifestyle choice and you should be rewarded with good stuff to eat that makes you smile, not grimace. I’m Tim; man turned chef turned NPD Food Technologist turned runner, turned chia enthusiast. It is my belief that food - in particular sports nutrition - should be more than just fuel to keep the body going.
PULL UP BAR HANG This one is the real deal when it comes to getting you that grip advantage for your next race. It’s as simple as grabbing an overhead bar. Whether this is a pull up bar, door frame or just a horizontal bar on the local playground. Your aim is to grab and hold on for dear life. If it’s safe to do so, try holding on until you literally fall from the bar. Repeating this over time will give you a pro standard grip level. Depending on your starting point it’ll take time to build up but like with most things if you stick with it then you’ll see gains in no time at all. This is a movement that literally everyone from beginner to elite can always gain from.
If you haven’t heard about the Chia Charge range and their fantastic flapjacks, protein bars, nut butters, trail mix and chia seeds, you really are missing out. Designed to be exactly what every runner needs to fuel their adventures. If you like the sound of this, then have a go at the competition below to win a whole case of them. Their delicious products are so moreish that you’ll find yourself running just so you can justify your next fix.
PUTTING THE SQUEEZE ON Hand grips are a superb piece of gym kit. Beautifully designed to offer maximum comfort, while proving an intense challenge with a range of adjustable resistance levels from 10kg through to 40kg. This really is a training tool you can train literally anywhere with.
Having tried a few sport nutrition and energy products I came to the conclusion that whoever makes these things was at the back of the queue when taste buds were handed out! Sitting down to a delicious meal is easy enough, so why shouldn’t sports food be delicious too? I soon came to realise it doesn't have to be this way. A few years ago I started developing my own formulations in the kitchen at home. I wanted to create food that tastes delicious and helps you perform, the result of which was Chia Charge. My company, which started from humble beginnings under the name of ‘Running Food’ harnessed the powerful nutritional value of Chia and made it delicious. If you see me at one of the many events across the UK (and you most probably will) be sure to come say hello. Alternatively you can find me on my personal Twitter at: @runningtimt and I respond to all emails at timtaylor@chiacharge.co.uk
WIN A CASE OF THE ALL NEW CHOCOLATE AND CRANBERRY PROTEIN BARS!
No added sugar | Dairy free | Wheat free | No gluten containing ingredients Think you've tasted all the protein bars out there? Well, we've developed a whole new flavour! These make the perfect high protein snack whilst you’re out and about on the move. Packed with 10g of protein per bar PLUS all the goodness of chia seeds, sunflower seeds and more.
INGREDIENTS - Cashews, sultanas, cranberries (cranberries, pineapple juice), dates, soya protein isolate, sunflower seeds, chia seeds, cacao powder, goji berries, cacao nibs, vegetable glycerine, cacao butter, sea salt flakes. FREE FROM - Artificial flavours, preservatives and colouring. Suitable for vegans.
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COMPETITION Would you like to win a case full of Chai Charge protein bars? Then all you need to do is answer this quick question:
IN THE ABOUT US SECTION OF THE CHIA CHARGE WEBSITE HOW MANY MARATHONS DOES IT SAY TIM THE FOUNDER RAN LAST YEAR? Find the answer on their website at Chiacharge.co.uk Send your answers into CARL@OBSTACLERACEMAGAZINE.COM Competition closes 10TH January 2017
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Obstacle Race Magazine 83
REGULARS : TEAM ORM
REGULARS : TEAM ORM
TEAM
ORM
Becky Lockwood Ever since starting the magazine it's always been a goal of mine to have a team of representatives running in the magazine colours at races. Fast forward a few years and it was decided that the time was right. In step Team ORM, a group of ladies whose enthusiasm and love for the sport of obstacle racing knows no limits. Here’s where we let you know what adventures the ladies have been having in the last couple of months.
Written by: CARL WIBBERLEY
#ORMBex
Louise Clifford
Samantha Doughty
#ORMLouise
#ORMSammyD
#ORMLouise has been busy, swimming, running and weights in the gym. In October she took part in 24 hours of fitness raising funds for Sound Sense Charity. She stayed awake and working out for the whole 24hrs.
I've been doing Indoor climbing & bouldering, weights, spin, HIIT classes and planning for 2017 and breaking in some lovely new boots for my adventures.
Jordan Foster employment (gulp!) to become a Personal Trainer! And over the last couple of months I have been really focused on this and trying to get my Metafit Classes as busy as possible! For me the end of the year is quiet for racing - I am really looking forward to taking on King of The Hill again and then getting the costumes out again for the Christmas Cracker! Apart from that I am now just focusing on training so that I can come back stronger in 2017, and not get left behind for the World Champs again. Bring on 2017! Hope everyone has a lovely Christmas & New Year!
Becky Frostick #ORMBecky
84 Obstacle Race Magazine
Chloe Fairburn
Kerrie Fisher
#ORMChloe
#ORMKez
#ORMChloe The highlight for me over the last few months was racing at the world championships in Canada. A truly epic race! However since then my injury of plantar fasciitis has gone up to a new level so no running for me until the new year. So instead I'm finding new ways to maintain my fitness with a mixture of cycling, swimming and strength conditioning. Hope to see you at the start line in 2017.
#ORMKez has been mainly training but also got time to squeeze in a little zombie action at Zombie Evacuation race.
#ORMBecky has taken a trip to Canada and competed in the OCR world championships. She competed in all 4 races that were held over the weekend and thoroughly enjoyed the experience and learnt a lot from it. She far exceeded her own expectations and managed to place 9th in her age category for the main race.
Since returning she has been concentrating on her training for the UK championships and improving on her running by exploring her new surroundings since moving to the South West. She also squeezed in a day of marshalling and running with the kids at Rocket Race just one day after moving house.
A great fun day with the family. The sprint across the pitch ... I really got into the moment as you can see. crazy path in my life 3 years ago!
#ORMLouBal
#ORMAlexa
#ORMAlexa This month has finally seen me enjoying a spot of rest and recovery...well...apart from the Spartan Beast! I ran the Windsor Beast alongside 2 of my lovely team mates, #ORMJordan and #ORMKez! We decided from the start that we wanted to have a fun run...and we really did! It took us a while to complete, mainly due to just being daft for the entire course! I did take a lesson away from the Windsor Beast - don't run a race in trainers which have been superglued back together to extend their life! I hobbled to
the finish with very sore, blistered feet due to the hardening of the glue, #ORMKez took off her trainers due to blisters at about the halfway mark and finished barefoot...and #ORMJordan...well, she was Miss Speedy as always! But I did manage to complete my 2x Trifecta, earning a huge, beautiful Spartan medal! After a nice break, I'm now preparing for my next ultra - the Wendover Woods 50 miler in 2 weeks time. I entered thinking it was 50k...not 50 MILES (80km!)...so I have a fair bit to do in the next 2 weeks!
I had the best time and I raced the best I ever have! Since being home from Canada I have to say its been a great struggle to adapt back to everyday life but I’ve got back into racing, I raced the 10K rock solid race and finished first female, as well as this I have been training at the PT barn with Scotty on the rigs, been to ropes and rigs training with Scotty and Tony (definitely recommend this!), tried out bouldering and got back into swimming after a number of years!
Louise Ballantyne
Alexandra Duesbury
#ORMJordan
#ORMJordan In the world of OCR the last couple of months have been pretty quiet for me, unfortunately I wasn't lucky enough to go over to Canada for the World Champs which is what a lot of people were focused on back in October! Instead I have been focused on starting my training plan for both Paris & London marathon next year, it's scary how quickly they have come around!! Having already completed London this year, I now know what I need to do to be able to train harder and get the result I want! The rest of my time has been concentrated on building my business - back in June I made the decision to leave full time
So what have I done since my last update... eaten pancakes with maple syrup, been up the CN tower, eaten more pancakes, been to Niagara Falls and eaten a few more pancakes! OH and I competed in the OCR World Championships Pro wave and the team race. The OCR World Champs was the most brutal, most challenging, most draining and most rewarding race I’ve ever done! The experience just cannot be described, all I can say is it was the best experience ever,
#ORMLouBal Since returning from China my life has taken a lot of twists and turns. I spent the first week feeling jet lagged and so spending a lot of time chilling on the sofa eating cheesecake with a friend. Starting back at work was a bit of a shock to the system as I've lots of career changes coming up in the coming months. As most of you know I'm a fitness coach but I'm leaving my permanent job with the local council to pursue my business goals further. I see a gap in the industry and that is working with those who are furthest away and have the biggest barriers to
achieving a healthier lifestyle. I've made links with colleges, schools, social work departments and addiction services and I'll be doing lots of work with those type of groups. I'm also doing a lot of climbing and bouldering as I'm training for my Climbing Wall Award. Other than that, I'm in process of planning my next big adventure. It's going to be a quieter winter for me in terms of OCR, the cold weather and my hypothermic history is forcing me to take a bit of a step back, focus on training and get stronger for my first challenge of the year; 4 lap Nuts!
TO FOLLOW MORE OF THE LADIES' ADVENTURES YOU CAN FIND THEM ON THE FACEBOOK PAGE AT
facebook.com/teamormladies OR BY SEARCHING THE HASHTAG
#TeamORM
Obstacle Race Magazine 85
REVIEW : 10 SECOND ROUND UP
REVIEW : 10 SECOND ROUND UP
ORM WRITERS
10 SECOND
MONSTER RACE The ideal Race to get into obstacle running , very welcoming to the newbie. Held at charlton park nr Swindon, the venue was easy to find. Stuart Amory got everyone ready and warmed up. The course was a 5k lap ( so 2 if doing the 10k ) with a nice mud crawl into the starting. With many natural obstacles and built obstacles to contend there was something for everyone. You were either crawling or climbing. Crawls included under tyres, through tyres, under barbwire, under cargo nets and in mud and
RACE ROUND UP
water. Climbs consisted of a hay bell tower a mix of inverted walls, high walls, ramps and stepped climbs some with ropes to assist. There was a lovely swim to do which was on the tad chilly side. On finishing you’re greeted by what I can only describe as being born again through tyres, onto a climb which leads you up to a platform. So straight off and on to a crash mat. And then to the finish line to collect your bling and check your time which is instant. Definitely going to do another Monster Race. ROB RIDGWAY DERRICK
PAIN BARRIER - BRADFORD We (Team Overload) attended 'Pain Barrier' on 29th October 2016 at Parkwood near Bradford. PUDDLES! PUDDLES! PUDDLES! This was a great entry race for folk looking to get their first taste of mud running and a stepping stone to full OCR. The course was well laid out and covered terrain filled with hills used for off-road 4x4 vehicles, motor x bikes and mountain bikes. Although there were no real obstacles other than a few ropes up steep banks and couple of small pond crossings we had loads of fun jumping in literally every puddle we came across. Plenty of mud and will definitely keep it in my diary.
IRON RUN This was my 4th Iron run and it just gets better each year. Firstly I did the kids race with my son Louis, plenty of mud and the new addition of the kids slide which was an added treat! I did the 12k which had plenty of challenging terrain, hills and LOTS of mud. With the 150ft double water slide being my highlight . There's a good choice of obstacles to tackle, from cargo nets on a hill incline, high walls to monkey bars, it's a fab all rounder race. The finish line this year has the new quarter pipe then rewarded with a new medal for 2016 tech tshirt and goodie bag. Highly recommend.
Ben Robertson (Team Overload)
ZEUS HALLOWEEN Zeus at Halloween is not for the faint hearted. And as such we bravely embraced the 10am family race. The welcome as always was as warm as toast. The marshals were zombified creating a sense of apprehension among the junior racers. But the course always pleases.
ZOMBIE EVACUATION The whole setup at Allianz park was great from following the quad bike out on the track at the start to the whole army briefing to getting you into that whole zombie apocalypse evacuation mood. Not many obstacles to really go over this was more of a running race but the zombies you came face to face with were really getting you to run as fast as you can which really got the adrenaline going more than trying to take you life tags which I thought was good. It was also a great run from the try line to try line with 7-8 zombies on the rugby pitch was a fantastic finish to me surviving. Will definitely do this race again
LISA CASWELL
Relentless up and down over the moto cross track. Mixed in with scrambles, hurdles and a spooky tunnel. Wooooooooo. Zeus loves it's mud. It loves the community. And it loves fun. The night race, well I gather it was terrifying. Not for the clean living and faint hearted. SIMON HOSKINS
WINTER WOLF RUN 2016 Sunday November 6th 2016 the final wolf run of the year and to be honest the conditions were horrendous, the temperature had plummeted and the wind added to the chill factor but spirits were high with everyone attempting today's course. Registration was quick and easy as always and the event village had everything you needed, warm up team were fantastic and their words 'keep moving' were being echoed throughout the course. The 10k route had been reversed with new twists added to some familiar obstacles which was great to see, conditions rapidly deteriorated whilst out on the course with heavy rain and even hail but once again all marshals and medical crews throughout the course were amazing and kept everybody's spirits high assisting in every way possible. This year also seen the introduction of a medal for the Alpha award which I must say was awesome for those completing all 4 seasons in the same year. Once again a fantastic event well run event for all capabilities. PAUL LUDFORD
TOM SPEED
86 Obstacle Race Magazine
Obstacle Race Magazine 87
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REVIEW : OCRWC PART TWO
REVIEW : OCRWC PART TWO
OBSTACLE COURSE RACING WORLD CHAMPIONSHIPS REVIEWED BY JAMES RUCKLEY
PART TWO
INTRO
THE NEXT MORNING SOON CAME AROUND AND WAKING UP AT 6 THE HOUSE WAS ALREADY A BUZZ WITH THE 9 OF US STARTING AT VARYING TIMES THROUGHOUT THE DAY. With the likes of James Burton heading out at 8am, myself and David Haw at 12pm and others even further into the afternoon this was going to be a busy day for everyone so breakfast was a key consideration for everyone. Personally I supplemented my traditional Canadian Peanut M&M breakfast with Greek yogurt, granola, maple syrup and various berries while others went through their own rituals. Most of the house left early to watch the elite male and females come through, but I was more concerned with a hot tub and myofascial release session, I don’t think I’ve ever been such a mess before I’ve even made it to the start line. With our Red Bull delivery arriving on the Friday afternoon I took some time to mix up a syrup like concoction adding mountain fuel and a great number of The Protein Works supplements too it. It’s probably not advisable to mix so many stimulants in one container before an all-out cardio war but something special was needed that morning, and this was the best I could muster. It was potent. The hours passed quickly and soon it was 10, heading towards half past. I’d spent all morning dehydrating in the hot tub or
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tenderising my poor calves on a foam roller, with my own thumbs and with floss bands so it was time to get moving. I'd agreed to meet Ginger at the event area so she could work further on my calves that morning and in a heartbeat, wed arrived, changed and were in an athlete briefing. Time had flown by. Dave was joining me in the 18-24 age category wave and the competition between us had been fierce throughout the days. We lined up together, with a number of Toughest Elite runners such as Axel Mendes, joking, pushing and sledging away the nerves that were building. We bounced, tied shoes, pulled faces for cameras and re tied shoes until Coach Pain was ready to come out. His hype up speeches are the stuff of legends, but personally I’m not one to get hyped. I stood on that start line in my own bubble as he commanded attention, I could barely hear anything until a nudge from Axel brought me down to earth, with the countdown from 10 starting my left shoe laces were undone! With a frantic un-coordinated flailing of the hands and with 3 seconds to go I was ready and we were off. Rather than sprinting off I simply ran at a fast, but comfortable pace. I’d been warned that the first major obstacle on the course, a quarter pipe, was causing a massive back log with some people taking 4 minutes to get up
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REVIEW : OCRWC PART TWO
REVIEW : OCRWC PART TWO
A SERIES OF SMALLER OBSTACLES LITTERED THE NEXT FEW KM’S AS THE RACE ORGANIZES STRUNG OUT THE FIELD. and over its slippery coating. I didn’t want to get stuck in any such queues and so, heading up the first major hill I settled into a top 5 position with Axel knowing once through, I could relax into my own pace. Mercifully by the time we hit the pipe it had dried and was of no concern. We hopped over and a walked up the hill, running when possible but conserving energy as a group. Should any of the other runners tried to break the pace we all joined and followed, but while the leader was walking so was the entire chasing pack. We weren’t even 1km in and we’d already climbed nearly 400m. During this incline Dave came storming past, and I chuckled, there was no way he could keep that pace up on those hills, right? The beauty of the Blue Mountains as a venue lies not only in its physical prowess, but in its mental torture to those struggling at its feet. Approaching every summit drew hope, the torture was nearly over, but almost all turned out to be false. You’d round a corner and it would continue another few hundred meters, or there would be a sudden dramatic gradient change to sap that final molecule of energy you’d worked so hard to conserve. What muscles didn’t tire became fraught through over stretching, they screamed not for energy but a rest, a change in gait or a cold dunk to numb the excitatory nociceptors firing pain signals through every nerve. The peak of the first incline brought a 6ft wall. Nothing too challenging, yet I found those around me to be cramping already! It was going to be a long day in the office that’s for sure. As temperature
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climbed to 22 degrees centigrade and without a drop of water to cool off in the sun hit us all hard. We were less than 1 mile in and I was gasping for water with my mouth so dry my lips stuck to my teeth, and my tongue to my pallet. A series of smaller obstacles littered the next few km’s as the race organises strung out the field. Climbs were constant but supplemented with stunning views and beautiful technical trails that dropped off and came back up the mountain at alarming rates. Sheltered from the sun the technical mountain bike trails provided a perfect setting to take those risks, overtaking and push that little bit harder without fear of overheating. Exiting this first woodland section brought a much needed sight. With my head already spinning, legs wobbling and eyes blurring I was in desperate need of water and with two cups ingested, one over the head and one down each calf I began to feel remotely human again. If only for a short period of time. It’s hard to recall orders of obstacles, even as I sit here with a map. My scrambled memories recalled through a foggy brain can’t place the location of the water station in relation to said map, but soon the first of the band cutters would be upon us. Play time was over, it was time to get that head down and push on. By this stage in the race, 20-25 minutes in, we’d already long started flying past the struggling age group (30-34) females who littered the course and clogged up some obstacles. A number were sat crying on the floor under the Savage Pipe dreams, cut bands in hand it was only getting harder
from here. Still dispatched with ease on we continued, scaling a slippery ramp wall before starting a beautiful muddy winding descent. This race was as much about grip as it was technique throughout the running sections early on, and I’m proud to say my new IceBugs dug in well as I took every risk open to me to gain vital seconds on those surrounding me.
Again, minor obstacles littered the course including the Q steps but were soon followed by more brutal rocky descents and psychological obstacles such as the Dragons Back, another wristband collector. Here I was able to make up 2 places as I dodged my way through a few women who stood apprehensively on one of the spines. Once you’re over the mental aspect of the Dragons Back it’s an easy obstacle to make up valuable time on. Personally I land into an explosive squat position, exploding as soon as I’ve controlled my momentum enough to feel confident I can clear the bar. From here it’s one step, lunge jump, and repeat. It’s that simple. The seconds I created here I chose to use up in walking the preceding hill. I had faint memories of it from the day before, and knew what was coming shortly after so chose to protect my over stretched calves. It gave me time to reflect on where I was in the race (7th) and where I wanted to be. What was going well and what I needed to consider for the next 11km. I
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REVIEW : OCRWC PART TWO
mentally hyped myself up for the first time, I’d hit a zone and was feeling comfortable, I didn’t want to push beyond it and drop at 12km, but nor did I want to have a full tank at 14km. Running a competitive race is all about prior experience, knowing your body and understanding its pacing. All things I have no idea about so what was going to happen next was anyone’s guess. For now, keeping the band and maintaining my placing was all that mattered and with the Rigs coming next it was time to shake out the arms and focus. Sadly, much to my disappointment the Samurai Rig had been deemed too challenging and removed from the course (Sorry what? Isn’t this a world champ event?). A change in route took us through another beautiful climb up the technical mountain bike trails before we headed down towards the platinum rig via an incredible descent. Slippery, rocky, steep and never ending it took every ounce of wavering concentration to sprint down it, and every muscle in my body to recover every time something unexpected moved underfoot. Heading into the platinum rig my mind entered a loop. Toughest Prepared Me for This. Toughest Prepared Me for This. Toughest Prepared Me for This. Rigs no longer scare me having spent 2 years playing on them at Toughest who put out considerably harder variations, but this is a pressure race and thoughts of failure may have briefly been entertained. Anyway, both my band and I survived and we dropped off tackling the rock wall. I chose to dump my compression shirt here, something I’d been smuggling in my shorts for quite some time. With the lack of water, beating sun and a black top I was melting, and for once I felt I would be better off without it. I chose to leave it here and then went about coating myself in the thick clay mud at every puddle I could find. Jogging away from the rig, up the mountain, everyone knew what was coming. It was time to tackle the wreck bag. A formidable 50lbs bag carry up the height of the mountain and back down. Mercifully it had been cut to half the length on the day, the same length as it was on the sprint course. Picking up the bag seemed easier than the
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REVIEW : OCRWC PART TWO
day before, but I wasn’t getting ahead of myself. This was a walking section there was no doubt about it and so I set about desperately trying to simply defend my position, not chase down those in front. In the end I lost 3 places as my weak legs and over stretched calves simply struggled to keep pace with the others, but with the running sections and more technical obstacles coming soon I felt confident I’d soon make them up. Slamming the bag to the floor having skidded down through the wet grass I shot off and made one position back up within a matter of meters, and taking the other 2 back before I hit the ground after the next 8ft wall. Having not paid much attention to the map I was preparing for a long flat section, but in reality we were to start climbing immediately winding through woodland, heading up towards the infamous Skull Valley and Mini Platinum rig. I took this section at a considerably more sufferable pace than I had previously. Having worked so hard in the early stages creating a cushion between myself and those chasing, to lose it all on the carry was demoralizing, but we weren’t yet half way and I was feeling good enough to regrow my safety net. I took a small lead on them but decided not to go too far ahead. Keeping them in sight allowed me to rest when they did, run when they tried to catch up and put my mind at ease. Heading into the uphill crawls, both cargo and barbed wire, I was probably 45s in front of the next male behind me, but with the queues at Skull Valley that time was soon erased and I found myself trailing again as my chosen lane seemed intent on hanging without motion. I entered the Mini Platinum Rig, a destroyer of so many shortly after my closest rival. In the lane next to me he had a slight lead but I was dramatically quicker once on the frame. I was able to exit it with a comfortable gap and again drowned myself at the water station. 2 cups in, 1 to the face, and 1 to each leg, I wouldn’t go as far as to say I felt good, but I was feeling better. With everything to this stage being easily achievable my thoughts turned to the weaver as it caught my eye through the woodland clearing. Another simple obstacle we do see here in the UK and one I haven’t struggled with
since last year. But that was exactly my worry, last year it was the only obstacle I had to repeat having been crippled by paralyzing cramp throughout every motion. I took my time in approaching it, picking tactfully from every congested lane. Sneaking in front with permission of course, I scaled one side with surprising speed and fluency before having to change lane at the top. The decline was equally fluent and I was ecstatic to complete it first time this year. That said it wasn’t the last of the challenging obstacles on the course, the band wasn’t safe yet as the Stairway to Heaven lay waiting. One of the least technical obstacle around its simply a test of power, strength and coordination as you haul your body weight up and over an A-frame of flat steps from the inside. I’ll admit a flicker of doubt crossed my mind as it often does, but it turned out to be one of the easier obstacles of the day. It gave my pounding legs a rest and allowed me to use my rapidly improving upper body strength. Encouragement from the marshal brought hope - ‘It’s all downhill from here guys, keep going’ they expelled, and I believed. Oh how naive I can be. With such sweet music to my ears I opened up, I was feeling really strong as relished the thought of a 2km descent. I took off into the winding mountain bike descent with little care, my legs stride further and faster than they had all day. By no means was I in control but I enjoy being at the mercy of luck, feeling adrenaline flood my body as my eyes blur with every ground impact. It’s one of the only moments throughout the race I can say I truly say I enjoyed, the rest were appreciated. Sadly, I was soon reminded of something I’d long known. People lie. The gradient shifted and my emphatic legs were stopped in their tracks as I climbed back up the mountain. With less than 2km left I had no justification in walking, I had to run, every second saved enforced my cushion in 7th place, I wasn’t giving up on something I’d worked so, so hard to keep. A few obstacles littered the woodland sections but as we entered the rope climb I narrowly held on to 7th. Where the others had come from I had no idea, but we were heading down again, via the traverse walls, and I had
intentions for this descent. Bounding through the woodland again, I overtook 6th as he sat on the floor squeezing a gel into his mouth, god I was hungry. The pace was electric; in fact, it was too much. Soon my eyes began to blur again, my legs became wobbly and my body hot yet dry. I struggled to breath, yet wasn’t out of breath. My stumbling frame tripped, collapsing I clung onto a tree for support. I hugged it tight for support while the land around me span, I laughed. Last year my team captain was unable to finish through hypothermia and here I was, struggling to stand with heat exhaustion. Quitting wasn’t an option, I’d never live it down so shuffled on. Mentally I was hit hard by the surprise of quite how quick things had changed. Less than 15 minutes earlier I was feeling the freshest I had, my legs were fluid in motion and lungs of no concern. The final descent of the day loomed. The finish line bass pulsed through my body while heavy legs pummelled the ground. The need for water was growing fast as my mind began to drift away from the event. My lips once again glued themselves together as they did my teeth while breathing through my nose became a painful affair as my dehydrated nasal membranes struggled to handle the hot dry air. I
needed that finish line. The mental collapse took away a sense of self awareness, but with the final loop underway it soon returned bringing with it the sudden realization that my calves were cramping. Seized to rocks the game was over, I lost 7 places in a matter of meters as the crowd I’d worked so hard to hold off jogged past me with ease. There was nothing I could do, and I resigned myself to it. A bitter disappointment I ran when I could and walked when crawling seemed like the only option. The remaining obstacles had all been completed the day before and were dispatched with relative ease as my upper body continued to improve and impress. Swinging through the Warrior Dash Pipe Line, skipping over the Irish Table I hit the Hanging Walls. The only obstacle remaining that could challenge the legs I made it 3 boards in with relative ease before the inevitable stuck. My calves locked out as audible dissent escaped me. With James Appleton screaming at me I placed toes onto each platform and worked to stretch out and release the blocks hanging off the back of my tibia. It worked, not well, but well enough. The Skyline was laughed away before I headed into the Urban Sky. A powerful initial swing sent me well on my way as I glided
across flowing with perfect momentum. Over a scaffolding division, and completing the Cork Screw Monkey Rings only one thing lay in my way. The final wall. The biggest I’d ever seen. It turned out to not be as troublesome as I’d expected and landing on that tiled finish straight my brain filled with a stimulant buzz. Raw with energy I sprinted home before exhaustion truly hit. I dropped to the side of the finish line, bananas and multiple bottles of water in hand. With Jojo taking care of me soon things returned to normal. I was taking in more water than air, eating everything I could get my hands on. My face plunged a number of times into the ice filled drinks trough, finally I knew I was done. It had been a physical roller coaster. From cramping on the start line to feeling at home throughout the technical trails my brain experienced everything I could conceive. When my brain started to falter my legs endured all that could be thrown at them with their lack of conditioning only becoming evident in the final 900m. The heat certainly took it out of me on the day as I’m sure it did many others but irrespective of conditions, times or results this would go down as the toughest 15km I’ll ever run, I hope.
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FEATURE : TOP RATED SUPPLEMENTS
TOP
RATED SUPPLEMENTS
FEATURE : TOP RATED SUPPLEMENTS
VITAMIN D3 Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorous, and facilitating normal immune system function. Getting a sufficient amount of the vitamin is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases. It is not uncommon for people to be lacking in this vitamin in ‘sunny’ old England especially now winter is approaching and many of us are spending more time indoors. So supplementing can be very beneficial. *Dosage: 1,000 - 6,000 IU
WHEY PROTEIN A question many people ask and a topic many people don’t fully understand. The main function of protein, and in this case, protein shakes, are to deliver amino acids to muscle cells, helping them to recover, repair and grow after strenuous workouts. Protein shakes are an efficient and convenient way of gaining the protein needed, rather than having to eat large amounts of high-protein foods straight after exercise. Pop one in your bag and its ready and waiting once you cross that finish line! *Dosage: Minimum 20g per serving
CURCUMIN MANY PEOPLE ASK, ‘SHOULD I USE SUPPLEMENTS?’ AND THE HONEST ANSWER IS... it depends. There are a lot of products out there and the supplement market can be very confusing. This is where we can help. Here are three top rated supplements we believe you should be using to aid your running.
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Highly anti-inflammatory, this makes for an ideal supplement for runners. Reducing inflammatory markers associated with joint inflammation with positive backed research this really is a must. Its potent anti-inflammatory effects also seem to be quite protective against some form of cancer progression being heavily researched for both cancer prevention and treatment. However, it seems the uptake of this nutrient is poor, so taking it with other ingredients like pipeline enhances uptake. *Dosage: 80-500mg (with piperine)
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REVIEW : TOUGH OCR FAMILY MUDDER WEEKEND FEATURE : ATHLETE ROUNDUP
REVIEW REVIEW : OCR :FAMILY TOUGH WEEKEND MUDDER FEATURE : ATHLETE ROUNDUP
PAUL COCKSEDGE, 38, Cliff Lakes OCR
Which races did you complete at worlds? 3k, 15k and Team.
Which category did you race in? Journeyman as went for experience.
Did you keep your band(s)? No, No, YES!
What was your most challenging part of the race? The mountain itself.
What was your favourite part of the race?
OBSTACLE COURSE RACING
WORLD CHAMPIONSHIPS Written by: CARL WIBBERLEY
Being with my OCR family and completing the course.
What’s your top tip for people wanting to qualify for 2017? Work on your grip and hill work.
What's your best highlight of your experience at the World Championships? All of it, from start to finish it's the most amazing trip of OCR I've done.
In a few lines, try and describe your experience: Booking this only 6 weeks prior to the Worlds, it is the best money you can spend on OCR. Everyone from around the world is so supportive and amazing. All competitors, including World Champion Jon Albon, took time out to talk to me and explain how he handled some of the course. A pleasure to be around everyone and share this amazing experience with amazing friends.
Will we be seeing you in Canada for the OCRWC 2017? Yes. Booked already.
ATHLETE ROUNDUP
THE OCR WORLD CHAMPIONSHIPS DATE AND LOCATION HAVE NOW BEEN ANNOUNCED FOR 2017, BUT BEFORE WE LOOK TOO FAR AHEAD, LET'S TAKE A LOOK BACK AT THE OCRWC 2016 AND SOME OF THE HIGHLIGHTS FROM THE EVENT. Team UK was one of the biggest teams to travel to Canada and compete in the third World Championships. The UK had many dedicated athletes competing in many different categories and each and every one of them has done themselves and the UK proud! However, we must take time to congratulate Jonathan Albon for bringing home gold in the 15k Elite event for the third year running. Also a fantastic run from Conor Hancock who finished in an amazing third
place. And then the cherry on the cake, Jonathan Albon, Conor Hancock and James Appleton won the team event for team UK! We asked some of the athletes representing team UK for their views and experiences at the World Championships. Take a read and find out what it’s all about - maybe it will be you next year?
CONOR HANCOCK, 23, Muddyrace.co.uk
Which races did you complete at worlds? I competed in the 15k race, also in the team event with James Appleton and John Albon.
Which category did you race in? Pro
Did you keep your band(s)? Yes I kept my band :)
What was your most challenging part of the race? Obstacles were fine, no problem there. My biggest challenge was definitely the hills! They hurt just as much going down as they did going up - great challenge!
What was your favourite part of the race? Final 400m, finishing within the ski resort on the final few obstacles being in a position where I could have got 3rd, 4th or 5th depending on how the obstacles went was mega exciting! All the crowds cheering you on. Hearing Mark and Brian's voice on the mic. Energy buzzing through my whole body knowing I might make the podium which I was hoping for was some feeling!
What’s your top tip for people wanting to qualify for 2017? Check out the videos of the last couple years I'd say, train hard and come prepared!
What's your best highlight of your experience at the World Championships? It was a great weekend all round start to finish, but as a highlight I'd say it was the podiums. Standing on the podium Saturday and Sunday along with the best OCR athletes in the world was great, hopefully many more to come!
In a few lines, try and describe your experience: Beautiful scenery, a tough quality course, great vibes start to finish. Oh, and a Starbucks on site next to the finish line!
Will we be seeing you in Canada for the OCRWC 2017? Yes :)
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REVIEW : TOUGH OCR FAMILY MUDDER WEEKEND FEATURE : ATHLETE ROUNDUP
REVIEW REVIEW : OCR :FAMILY TOUGH WEEKEND MUDDER FEATURE : ATHLETE ROUNDUP
KATY AGGUS, 28, UK Mudd Queens
Which races did you complete at worlds? 3k, 15k, & team
STEFAN MARTIN, 44,
Which category did you race in?
TEAM RAM
Age Cat; 25-29.
Did you keep your band(s)?
Which races did you complete at worlds?
No - but I'm at peace with that and happy with my performance.
3k, 15k, & team,
Which category did you race in? Age 40-44
What was your most challenging part of the race?
Did you keep your band(s)?
The hills! Trying to find the right balance of pushing forward and conserving calf strength for future obstacles was a challenge!
Yes, Yes & Yes!!
CHARLOTTE CRONIN, 28, BAOCR
What was your most challenging part of the race?
What was your favourite part of the race?
The hills, boy they were good!
Surprisingly enough, jumping the dragons back without hesitation on the Saturday. It took me 30 mins on Friday with lots of tears and non PG-13 language and I was so proud of myself for not hesitating on Saturday!
What was your favourite part of the race? Which races did you complete at worlds? 15k, Team - Strength, Make a Wish.
Which category did you race in? Age Cat; 25-29.
Did you keep your band(s)? No I didn't keep my band.
What was your most challenging part of the race? Most challenging part was the rigs, as I have little experience on them therefore could not apply the technique required to complete them.
What was your favourite part of the race? Favourite part of the race was the wreck bag carry and overcoming obstacles I had never even seen before let alone overcome.
What’s your top tip for people wanting to qualify for 2017? Top tip would be to focus on the end goal of qualification when racing, and to use that as motivation in order to push yourself to the finish line.
The hills!
What’s your top tip for people wanting to qualify for 2017?
What’s your top tip for people wanting to qualify for 2017?
Train, it’s as simple as that. Get some grip strength and run those hills.
What's your best highlight of your experience at the World Championships?
HEATHER RATCLIFFE, 35, Team Runflex
It’s too hard to pick just one part, so all of it!
In a few lines, try and describe your experience:
Which races did you complete at worlds? 15k, & team
The atmosphere was great all weekend and being able to test how you fair against OCR athletes from around the world was brilliant. The course was challenging without being too tough, but that may be down to my training. A great experience not to be missed!
Which category did you race in?
Will we be seeing you in Canada for the OCRWC 2017?
What was your most challenging part of the race?
Watch this space...
15k pro and team open
Did you keep your band(s)? I did, in both events
The hills, they were never ending!
What was your favourite part of the race? I love upper body obstacles so really enjoyed the rigs, urban sky, stairway to heaven etc.
What's your best highlight of your experience at the World Championships?
What’s your top tip for people wanting to qualify for 2017?
The highlight of the Worlds would be the atmosphere, the gathering of Team UK, meeting like-minded people and sharing an amazing experience with other OCR's from all over the world.
What's your best highlight of your experience at the World Championships?
In a few lines, try and describe your experience: The experience and rushes of all different emotions cannot be bought. It is an indescribable event that cannot be justified in words. One thing I will say is I felt privileged to race on the same course with the world’s best OCR athletes.
Will we be seeing you in Canada for the OCRWC 2017? I aim to be back in Canada for 2017
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Have the fire in you to do it. Don't doubt yourself, you are amazing and worthy. Push yourself hard and enjoy the process!
What's your best highlight of your experience at the World Championships? The atmosphere on the course, around the event village and in the resort. There is no team like Team UK.
In a few lines, try and describe your experience: Going cheesy here, but a weekend that made the ordinary, extraordinary. Unforgettable experience. A pleasure to be around everyone and share this amazing experience with amazing friends.
Will we be seeing you in Canada for the OCRWC 2017? I'll be back to conduct my business!
Make sure you enjoy training and racing, you’ll perform better if you love what you do.
Shaking with excitement as I crossed the finish line in the 15k to hug the muddy highlander and show him I still had my wristband.
In a few lines, try and describe your experience: An incredible experience. Friendly, exciting, exhausting. Truly memorable.
Will we be seeing you in Canada for the OCRWC 2017? I hope so!
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FEATURE : UPHILL RUNNING TIPS
FEATURE : UPHILL RUNNING TIPS
UPHILL RUNNING TIPS 1.
Running uphill can hold as much of a psychological barrier as a physical one. For long continual climbs don’t think of the whole distance and altitude gain. Instead, break it down into manageable segments that you can mentally tick off as they pass. In a race situation, try to look ahead and identify a key point as you reach it, and then tick it off in your mind and look for the next one.
2.
If the hill is sustained and has a constant gradient, try and find a good running rhythm and stick to it. Try and count your foot strikes, this will keep you focused and working at a constant effort.
3.
Shorten your strides and lean into the hill, but keep the same rhythm and effort as you would do when running on the flat. Taking smaller steps will keep you driving up and forward rather than over-striding and having to lift your weight over your foot plant.
4.
Don’t look down! Try your best to keep your head up and maintain a good posture. Looking at your feet means that you can’t open your lungs as much, which means less oxygen to your legs, which makes the hill harder!
5.
About 15 minutes before a hilly race it’s a good idea to do a couple of short (10 seconds max) hill sprints to ensure your key leg muscles are firing.
6.
Sometimes it is just as fast to walk very steep ascents, however, if you do, make sure you don’t take the opportunity to ease off and instead really power walk. It can be hard to get back into running if you do walk. So, rather than walking, try shortening your stride and keep running.
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THE BIGGEST HELP OF ALL WILL BE TO ENSURE YOUR SHOES HAVE GOOD GRIP. There is nothing worse than your foot slipping as you try and drive off. The one step forwards two steps back feeling on really muddy hills.
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FEATURE : DOWN HILL RUNNING TIPS
FEATURE : DOWN HILL RUNNING TIPS
DOWN HILL RUNNING TIPS 1.
Switch off your brain - Runners worry about falling, slipping and hurting themselves, which is understandable. However, to think like this will only slow you down. It’s not easy, but what you have to do is, at the top of the hill, switch off your brain and let your legs take control. The less your brain is working, the better. Empty it of fear and you will run downhill faster because it has less time to think about things.
2.
Keep strides long -The most common mistake runners make is shortening their stride. Longer strides equal faster downhill running. You should get out and practice downhill running a few times and make sure the focus is always on maintaining a longer stride. It takes time and a degree of bravery to improve your downhill running but the end benefits are huge.
3.
Lean forwards - Whenever you can, especially on gradual downhill, lean forwards. This will lengthen your stride and ensure your brakes remain switched off. On steeper descents, try to lean forward especially as tiredness will try to make you lean back.
4.
Always look ahead and pick the best lines - Rather than looking directly at the terrain under your feet, look slightly ahead at what’s coming in two strides’ time. When racing, think more about your route choices and the lines you are going to take. You should be always looking for the best, fastest lines, though these may not always be the most direct. Avoiding wet rocks and mud in favour of a grassier, albeit slightly longer, alternative route can be quicker.
5.
Bend your legs - Try not to run downhill with straight legs, as this could potentially result in knee complaints. Your legs should be slightly bent, which will in turn give you more spring in your step.
106 Obstacle Race Magazine
6.
Squat for strength - Leg strength is crucial for fast downhill running. One exercise that’s perfect is the squat. Put your back against a wall, with your knees at a 90-degree angle. Push off your toes and force your back hard against the wall. Keep your knees at 90-degrees and hold for as long as possible. Yes, it hurts!
7.
Pretend you’re a windmill - It’s important not to forget that your arms also have a key role to play if you want to run downhill faster. Push them out, as high and wide as you feel comfortable, and use them to aid your balance. You might think you look a bit silly doing so but it definitely works. Imagine you are on a tight rope, what would your arms do? Now replicate that when running downhill.
8.
Have trust in your feet and footwear - If you don’t have trust in your own feet and your footwear then you are in trouble. Off-road running shoes with a really aggressive tread will work wonders.
9.
Adapt your technique to the terrain - Be ready to adapt your technique to the different terrains you encounter on a downhill section. Loose rock, mud and scree can often work with you as it moves forward under your feet -just ride it! Wet rock is the most difficult to negotiate - the less time your feet are in contact with wet rock the better, so stay light-footed and springy when running.
KEEP FORCUSED ON THE TERRAIN AND BE BRAVE. THESE TIPS WILL MAKE FOR A SPEEDY DESCENT
Obstacle Race Magazine 107
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