Obstacle Race Magazine Issue 7 by Obstacle Race Magazine

WE’RE BACK, AND EVEN BIGGER FOR 2015 – 116 PAGES OF MUDDY INDULGENCE!

T R AI NIN G NUTRITIONA L A DVI C E GE A R T E S T I N G P RO FI LES R ACE R EV I EWS

ISSUE #7 FEB/MAR ‘15 £4.95

LETTERS AND MUCH MORE

NEW WAYS TO TRAIN OCR TRAINING FACILITIES LISTED

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MANAGING DIRECTOR Kevin Newey kevin@obstacleracemagazine.com 07932 411592 EDITOR Carl Wibberley carl@obstacleracemagazine.com 01246 241780 ADVERTISING Laura Try laura@obstacleracemagazine.com 07912 100127 SUBSCRIPTIONS Caroline Newey caroline@obstacleracemagazine.com 07827 962542 DESIGNED BY RAWWW www.rawww.com 0845 371 0993 PUBLISHED BY Spuddy Media Ltd, 370 Wheelwright Lane, Ash Green Coventry, CV7 9HL PRINTED BY

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CONTRIBUTORS

WELCOME It’s 2015, where did 2014 go?? What a rollercoaster ride it’s been so far for ORM. I cannot thank you all enough for your support in making the magazine successful. It’s succeeded in that we are now the only print OCR magazine in the WORLD. So welcome to ORM. If you’re one of the brand new subscribers, I really hope you enjoy the content I help to collect together for your reading enjoyment. With a great mix of features planned for the next six issues, you’re in for a treat. As always though please feel free to get in touch if you have an ideas you’d like to share. Email me at carl@obstacleracemagazine.com . In this issue I’ve invited in a whole host of guest writers to share their experience on NEW WAYS TO TRAIN IN 2015. These articles will hopefully give you all the inspiration you need to add fire to your training plans. We’ve been lucky enough to have had an article put together about the dangers that we don’t always think about, but are always there, while racing, called ‘THERES SOMETHING IN THE WATER’. Let’s not forget that the magazine is also now one hundred and sixteen pages of awesome OCR content. An extra 16% is what we’re giving back to you in return for putting your trust in us and making the magazine a success.

Carl

(Editor)

JOEL HICKS Always With a Smile MICHAEL COHEN Coach Michael , ANWTT Trails and Forests PETE REES Mudstacle RICHARD PRINGLE Finish Line CHRIS BOARDMAN There’s Something In The Water ZAK HORSLEY ANWTT Bootcamps & Outdoor Fitness ACHILLEA KYRIAKOU Know What Supp - Don’t Get Stuck In The Mud JAMES RUCKLEY Monster Race Review SIMON GREENWWOD ANWTT Crossfit NEIL BROTHERSTON ANWTT Parkout SOPHIE MITCHELL Mens Health Survival Of The Fittest review LIAM ROYLE Buy Local TOBY AIKEN Reaper Events race review

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CONTENTS

Issue 7 Feb/March 2015 We’ve got loads to keep you going for the next couple of months, but here’s a selection of what’s in store over the next 100 or so pages.

RACE REVIEWS 28 Judgement day

Editor Carl gets to spend some quality time with a sand bag

PROFILES 22 Life begins at 60

John shows that it’s never too late to find a new hobby

46 Monster race James tames the monster

KIT TESTING

PROFILES

FEATURES

REGULARS

RACE REVIEWS

60 Primal Events Fear

Our very own Laura Try takes on an endurance challenge with a few twists

74 Pain and suffering triple

FEATURES

Laura once again is on the look out to earn legendary status

36 Base layers reviewed

96 Mens health survival of the fittest

36 INOV-8 Mudclaw

Wembley stadium is the new epic home of MHSOTF, find out how it rated?

108 Reaper Run

8 There’s something in the water

KIT TESTING

Getting chased by the reaper, day and night

A guide to what base layers to buy and why Testing inov-8’s new offering to the off trail market

88 Fitness tree

Love working out in the fresh air, then you’ll love this

Chris shares with us the nasties that can’t always be seen but can leave the biggest dent in our OCR journey

12 A new way to train Bootcamps and Outdoor fitness

REGULARS

Zak tells us more about why bootcamps and outdoor fitness it is a perfect way to train for your next race

20 Don’t get stuck in the mud

16 Coach Michael Water Aclimatisation

The team from Know What Supp share with us their knowledge on what to add to your arsenal

Coach Michael explains how to make it through the winter waters

38 The finish line

32 Mudstacle

What do you feel at the finish line?

Pete Rees the founder of Mudstacle has put together a great roundup of 2014

50 A new way to train Crossfit

42 Always with a smile

Make 2015 your strongest year of OCR

Joel shares with us the adventures of Always With A Smile

54 OCR Racer goals

A few of our readers share with you their goal for 2015

58 Letters page

A place for you all to share your achievements with the rest of the community

65 How to climb a rope

If the rope is your nemesis then you’ll want to read this

78 Recipes

68 A new way to train Parkout

84 Mudtrest wall

Fabulous dishes that will keep your diet clean for when your racing is dirty

Make 2015 your strongest year of OCR

A picture paints a thousand muddy words

92 A new way to train Forests and trails

110 Caption Competition

Make 2015 your strongest year of OCR

Caption the picture to be in with a chance of winning each issues great prize

96 Foam rolling explained

112 OCR Places to train

Add foam rolling to routine and watch the benefits stack up

104 Buy local

With smaller races starting to feel the pinch, is buying local the way to go?

Obstacle Race | Issue 7

HOW TO CLIMB A ROPE

An A-Z of all the places that will help you to be reach your OCR goals

114 Events page

All the events coming up between now and the next issue of ORM

COACH MICHAEL WATER ACLIMATISATION

Issue 7 | Obstacle Race

FEATURE: THERE’S SOMETHING IN THE WATER

Diarrhoea & Vomiting As well as stories and pictures of wounds and "kisses", during the week after a race the social media feeds and groups are awash with stories of people who have come down with a gut bug. Much of the water we run/crawl/swim through is not drinking-quality and drinking it is not recommended!

There’s something

IN THE WATER

Open-water swimmers suggest breathing out whenever your face is in the water, added to which keeping your mouth closed when not breathing out is also pretty sound advice. This has kept me safe most of the time, but I too succumbed after inhaling water through the nose during the Tough Mudder London West Cage Crawl.

WRITTEN BY: CHRIS BOARDMAN

suggest Pepsi for some reason, or Dr Pepper, or any other sugar-filled carbonated drinks (although that may be because apparently Father Christmas drinks coke). Little formal research has been conducted into this – the antibacterial properties of various food extracts have been assessed, but the only one regarding drinks that I could find was a paper from 2007 in the “Journal of Food Protection” where the antibacterial properties of various comestibles were tested - vinegar, olive oil and wine were all shown to have bactericidal properties but coke and fruit juices didn't. Coffee and beer had no effect either -they didn’t test whisky, vodka, rum, brandy or other spirits unfortunately…

If you have ingested some mucky water, is there anything you can do to protect yourself afterwards?

Despite the pints offered at the finishing line of some races, for many people who drive to and from a race alcohol is not an option (“Honestly Officer, I drank it to stop me getting the squits...”). I’m not sure I’d fancy drinking large quantities of vinegar, but I suppose if it was good enough for Roman Legionnaires maybe I shouldn’t be such a big girl’s blouse.

Unfortunately the short answer is – not much! Urban myth says drink a can of coke straight away - but stomach acid is more acidic than coke, so the acid alone would make no difference and many nutritionally-aware racers abhor the idea of drinking it. No-one seems to

I polled opinion among friends who are microbiologists and public health doctors - but no-one could come up with a reason why drinking coke would protect you from diarrhoea/vomiting. The organisers of the London Triathlon recommend paracetamol +

coke as a way to prevent Thames Tummy, but at the time of writing they have not responded to my requests to find out where this idea came from. Another friend who is an experienced marathon and white-water kayaker also swears by drinking coke when he leaves the water, but beyond anecdotal personal experience (albeit from a lot of people!) there is no evidence that it will protect you. Preventative antibiotics would also not be a great idea for racers, because the one most often used for traveller's diarrhoea (Ciprofloxacin) also has temporary tendinopathy as a recognised side-effect. It is also worth noting that the bacteria commonly implicated in food poisoning and diarrhoea are GROUPS of bacteria - E. coli is a common group, but E. coli 0157 is the one which can really cause you problems; Salmonella another, of which PT4 is most worrying. Cryptosporidium rarely needs treatment, Giardia parasites do. If you have diarrhoea for more than a week – or if there is blood in the diarrhoea at any stage – see your GP who will probably ask you to collect a stool sample and send it for culture/testing. If you are told you have one of the infections above, do not panic – most do not need treatment, others are easily treated - there is no need to start writing your will!

If in doubt always get some advice from your GP

Weil's (Leptospirosis)

Everyone who crosses the start line is familiar with the concept of acceptable risks in OCR if they hadn't thought about it, they would still be in bed or on the sofa. Michael Cohen has written several excellent articles on training and preparation to minimise the risk of injury and maximise your potential during a race - this article is designed to reduce the risk of becoming ill AFTER the race.

DISCLAIMER: This article is aimed at preventing infections during, or as a result of, obstacle course racing. No claim is made regarding the aftermath of what you get up to if you decide to camp at the venue for a racing weekend, get overly-friendly helping someone over an obstacle or propose at the finish line.

Many will have heard of Leptospirosis as Weil’s disease, but strictly speaking Weil’s disease is the most severe manifestation of Leptospirosis in humans and is rare (<10% of all infected, it involves multi-organ failure and can involve kidneys, lungs, heart and brain – so basically you don’t want Weil’s disease). This disease has achieved notoriety amongst open-water swimmers, kayakers and canoeists in particular - passed via infected rat urine, but also via pets and other domesticated animals. Pets can be vaccinated against it but you would not have been as a baby (no matter how hairy you were!) and there is no vaccine for humans. Infection occurs when the bacterium gets in through an open wound or by swallowing wounds should be covered (dressings do exist

Obstacle Race | Issue 7

which can survive an OCR - I had one on under a calf sleeve for the Spartan Beast and it was still there at the end) or, if a major wound, it may be wiser to marshal rather than take part. Most people will earn a scratch, scrape or graze during an OCR and it is important to wash these with clean water as soon as possible after you finish. Without wanting to sound too much like your Mum, it's also worth rinsing your mouth out and washing your hands before you eat or drink anything (but I’m a hypocrite for suggesting this as I don’t wash my hands mid-race before stuffing in gels, flapjacks etc. either). Leptospirosis can also be transmitted if you are bitten by an infected rat, but luckily the creators of “I’m a Celebrity, Get Me Out Of Here!” have not yet branched out into OCR so the risk of this mid-race is currently low. 90% of humans with Leptospirosis have a mild illness with headache, cough, fever/chills, muscular aches and pains. If you think you may have early signs of it, the Jury is out on whether antibiotic treatment for mild

or call

111

Leptospirosis is necessary – one study found that it only shortened the duration of the illness by a few days – but is definitely necessary if there is any chance you may be developing the more severe form. If in doubt always get some advice from your GP or call 111 – it is worth noting (in case you “Google” it) that one of the antibiotics used to treat Leptospirosis (Azithromycin) is available to buy without a prescription in the UK, however I wouldn’t recommend trying to get this to treat yourself for 2 reasons:

It is not licensed to be sold to treat Leptospirosis without a prescription, so the Pharmacist may refuse to sell it to you and practising your OCR skills by throwing a spear at them and leaping over the counter and is frowned upon in most Pharmacies

It is licensed to treat the sexuallytransmitted infection Chlamydia, so even if the Pharmacist doesn’t ask why you want it they may start to look at you strangely if you keep going back to get more every Monday.

Issue 7 | Obstacle Race

FEATURE: THERE’S SOMETHING IN THE WATER

TICKS

EARS Remember the adage "The smallest thing that goes in your ear is your elbow"?

Most of the time racers will not be at much risk from ticks, because we're moving through grass and undergrowth at a fair pace - but if you do find a tick then remove it rather than taking a picture and seeing how many "likes"

you can get. The main (but also rare) risk from ticks is Borreliosis (Lyme disease) - the precursor of this is a characteristic rash (called erythema chronicum migrans) which looks like this:

No cotton buds in the ear! Putting cotton buds in is likely to push any gunge deeper into your ear canal - movement of small amount of wax out of your ears will carry any grubbiness out with it, all though this may take a while.

NOSES If you get something so far up your nose that blowing it won't get it out, preparations such as "Sterimar" can wash it out. (other nasal douches are available…)

Two weeks of Antibiotics will be recommended if you develop a bulls eye patterned rash

ON THE PLUS SIDE… All of the potentially-nasty problems above are rare and most of the advice is common sense it is far more risky for your long-term health to never leave the sofa. There is a Zen koan-like difficulty with answering the question "Why do you do these races?" because if the person has to ask then he or she probably won't understand.

However, if someone at the Office Party corners you then tell them about: Endorphins Most have heard of these, it’s a good ice-breaker

Mycobacterium vaccae Never forget that there are also "good bacteria"

Obstacle Race | Issue 7

in the mud! If you want to explain why you “do it” in the mud not in a gym, these are present in the soil and have been shown to reduce anxiety and improve learning (in mice) and are being tested as an immune-system booster in humans. Exercise being shown in a recent Swedish study to break down a chemical called Kynurenine, which is produced in response to negative stress and is thought to be implicated in causing depression. If they’re a scientific type this may be enough, but if their eyes have glazed over you could put it a different way – it is not only to change your frame of reference that you should “Spartan the f*** up!”

HYPOTHERMIA More something for marshals to watch out for as the person suffering from it probably won't be aware of it, but you may detect in another racer and need to tell a marshal. Clumsiness, slurred speech and poor decision making are all signs - but only racers and marshals who "get it" will know that this is different from someone grinning while they lock up with cramp, having a massive euphoric sense of achievement while looking like death warmed up, talking about their desire to enter another race despite being thoroughly broken etc.

FEATURE: A NEW WAY TO TRAIN

A NEW WAY TO TRAIN

GROUP FITNESS &

BOOTCAMPS WRITTEN BY: ZAK HORSLEY, COACH AT RP COMBAT CONDITIONING

The winter months are the perfect time to build a good fitness base that will stand you in good stead come next year’s season. Call them boot camps, group fitness classes or just a social gathering the benefits of this kind of training are huge. If you just want to push yourself a little harder in training, improve technique or you just need to find some motivation to get out of the front door on a cold winter’s evening. A group fitness class could be the next piece of the puzzle that you need to take your training and obstacle racing to the next level. There's a reason why on any given night of the week all over the country you can bet there will be a boot camp style class on somewhere near you. If your goal for your next race is to be competitive, beat a previous time or just cross the finish line on your own two feet, the benefits of tackling tasks in a group are profound and many great things are accomplished through teamwork. For proof of this, all you need to do is go to an obstacle course race (OCR) on any given weekend

throughout the year, be it winter or summer and you'll find teams of people helping one another scale walls and dragging each other out of the mud. The community aspect is what gets many people round that gruelling course and keeps them coming back for more ( as well as the blood, mud and bruises of course! ). So why should your training be any different? Let me ask you this ... If you’re tasked with doing 100 burpees as fast as possible, how long will it take you? I can pretty much guarantee you’ll do them faster and with more intensity surrounded by others than you will doing them

on your own. Now what if it's getting up on a Sunday morning to go out in the woods, to put in some hill work and feel that lactic acid build up. Will you do it? Knowing that your peers will be digging deep and improving themselves can be a big motivator for you to get up, slip on your Reeboks and put in an hour of hard work. Having others around you that are pushing their boundaries will only aid you in trying to push past your comfort zone. Now the very varied nature of obstacle racing can sometimes leave people at a loss as to what kind of exercise to do in preparation for this sort

Issue 7 | Obstacle Race

THE SAFEST MOST DANGEROUS TIME OF YOUR LIFE

FEATURE: A NEW WAY TO TRAIN

FEBRUARY 1 2015 st

TOUGH® GUY The Original EST 1987

LAST MINUTE LATE BUGGER ENTRIES “Our rewards in life will always be in exact proportion to our contribution” - Earl Knightingale of challenge. Group classes offer a wide array of training styles and principles. They replicate OCRs in the sense that the exercise is varied, intense and downright tough. You can find all kinds of group fitness classes out there. So my suggestion would be to try out a few and see which ones you take a liking to. Remember this though ... the closer your training resembles the races that you'll be doing, the better you will be prepared physically and mentally for the challenge of an OCR. A few things to keep in mind when you’re looking for a class that will take your obstacle racing to the next level - the different kinds of terrain coupled with countless obstacles such as climbing in and out of rivers, up steep hills, over walls and under barbed wire will really test all of your energy systems and push you to new physical limits. It makes sense then that the training you will want to be doing should be as sport specific as you can make it. Meaning that you want your training to directly relate to your racing so that when you stand on that start line your body can make the transition from training to racing as easily as possible. Some high intensity, usually more conditioning based exercise is in order, meaning circuit training or something similar, which will replicate the ups and downs and higher to lower intensities experienced during a race. Also, a lot of the time during an OCR you’ll be using your own bodyweight so it makes sense that in training you

Obstacle Race | Issue 7

will want to be doing the same. The better you are at handling your own body weight, the more efficient you will be on race day. As with many of the obstacles that you tackle, being able to manage your own body weight efficiently will be paramount and may shave valuable seconds off your time (plus make you look damn cool!). If you've had a hard day at work and you’re pretty tired, times like this are where training in a group can really come into its own, bringing out the best in you and give you a much needed boost in energy. Sometimes your perceived effort of the training session in question can be a lot higher than the actual effort you are putting in, meaning you think you're training really hard when in actual fact you're really not! This is when training with others is great as you'll have someone in the class who you can gauge yourself against. Also a good trainer will really come into their own here, getting that little bit more out of you, even if it’s just another rep or an extra metre up the hill before you have to walk, it all counts. We should all remember that even professionals need someone to correct their form and technique, so no matter how good you think you are, there will always be room for improvement. Never underestimate the power of

good technique. Having someone making small corrections to the exercises you are doing will help your overall fitness and really reduce the likelihood of injury. Now a lot of us can't necessarily afford private sessions with a trainer, but with group training you can get the benefits of someone overseeing your session but at a fraction of the price. The fact is if you want to perform well on race day, you have to put in some hard work!! There's no getting around it! “Our rewards in life will always be in exact proportion to our contribution”- Earl Knightingale. A lot of boot camps now run classes specifically geared towards OCR's. If you have this luxury – great, if not the wide range of exercises seen at many group classes will lend themselves very well to the challenges you'll face at an obstacle race. If you’re looking for motivation, improvement of technique with certain exercises, to meet new people, find something new to challenge yourself or even just a bit more structure to your training why not try out a group fitness class near you and you will soon see the improvements you’ve made at your next obstacle race.

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REGULARS: COACH MICHAEL

Cold Weather & Cold Water

ACCLIMATISATION

TRAINING By Coach Michael, Wild Forest Gym

PREPARATION Kit Kit is possibly more important than any other factor when it comes to potential exposing yourself to hypothermia. There are lots of products out there that will support your cold water and cold weather training. I am very much a tried and tested man and offer my experience of suitable kit for cold water & cold weather training and racing that has been used by me and my TEAM Wild Forest Gym.

Base top

Gloves The most important items when it comes to kit. It is your outer extremities that will feel it first i.e. your fingers. We use the TRIBORD GLV 100 Glove with 2.5mm neoprene £12.99 from Decathlon. This thickness still gives you good dexterity with the fingers and hand.

Base shorts Tribord Thermal Shorts £11.99 from Decathlon. They tend to keep the crown jewels as warm as is possible. They are also fast wicking.

Tribord Neo sleeveless top from Decathlon £19.99.This has 0.5mm neoprene. This thickness of neoprene acts as a good insulator, but it is not too thick to run in. However you will need to allow time to get used to it.

Race Shorts

Outer Top

Shoes

It is important to wear a wind proof top over your base layer to shield you from the wind when you are out of the water, otherwise the cold weather will continue to draw the heat out of your body. Still researching a durable top at the moment. So do let me have any suggestions info@wildforestgym.com.

Best option at the moment is MMA shorts. Not that we are biased but the Wild Forest Gym shorts are awesome and tried and tested in all weather conditions. £39.99. Trail shoes with good tread. DO NOT get waterproof or water resistant shoes as they will hold the water. You want fast draining shoes so that you aren’t splodging around in your shoes and your feet getting colder. TEAM Wild Forest Gym all use Inov-8 .

OPTIONAL KIT Swim Cap Is an extra layer of protection when your head is immersed in cold water. Speedo is best £3.

Hat

THE RISKS Be assured there is nothing that will beat cold weather acclimatisation training under coached supervision. Please note cold-water acclimatisation training should not be looked at lightly and neither should it be attempted without coach supervision to reduce the risk and incident of accidents and cases of hypothermia.

A beanie hat that has thermal insulation/ fast wicking material. But not suitable for water immersion.

Arm Compressors I use the 2XU arm compressors £35. Reason why I wear compressors is that depending on the temperature I can slide them up and down my arms. They are ultra-durable and therefore they will protect your arms.

Leg Compressors

Cold Water & Cold Weather Acclimatisation Training Expert Coach Michael is here to give ORM readers advice, help and assistance to get you ready for your OCR winter races.

any clear nights can cause the air current to tumble and in turn that will affect the water temperature. The temperature was 11° on 16th Nov and expect it to drop further. As OCR racers you have to be ready for everything. You can’t take anything for granted. So last winter was mild however, when I raced at Tough Guy on January 29 2013 it was -10° in the water and the ice was 2cm thick. Do not take anything for granted.

running in between each immersion. If your body isn’t acclimatised then you can go into shock, can experience hypothermia and can get injured from being cold or fatigued.

Although we are experiencing some of the mildest weather on record, do not underestimate how the temperature of the lakes, ponds and rivers is slowly dropping. We have some major winter races coming up and if you do not get yourself acclimatised to the cold weather and cold water at least 4 weeks before your next winter race you could pay the price.

WHY ACCLIMATISE

Your body has an internal thermostat. Depending on the country you were brought up in, will have an effect on your thermostat and your perception of heat and cold. Here in the UK we are notoriously bad at adjusting to temperatures and therefore our tolerance levels are lower. By undertaking acclimatisation training will train your body on a physiological level, mind and energetic level, so that you will be able to cope with cold water and cold weather exposure.

On 16th of November we were in the lakes and for sure the temperature has dropped. Especially

Obstacle Race | Issue 7

In theory anyone can dip their foot or body into cold water. However when it comes to obstacle racing you are either having to fully or partly submerge your body on numerous occasions. That alone is challenging. What is more of an issue is the time you spend out of the water,

THE THERMOSTAT

2XU are good compressors, fast wicking, keep you calfs and shins warm and offer protection from scuffing your legs £30.

Socks My preference is not to wear socks as they just soak up the water. If you are not accustomed to not wearing socks then you slowly need to build up your running from 10mins and then increase the time you run for, so as to reduce sores and blisters.

KIT is possibly more important than any other factor when it comes to potentially exposing yourself to hypothermia. There are lots of products out there that will support your cold water and cold weather training.

Issue 7 | Obstacle Race

REGULARS: COACH MICHAEL

WARNING

COLD WATER & COLD WEATHER

TRAINING PLAN

This training should only be undertaken under the supervision of a coach. Please tell other people at home what you are doing so they can be aware and help. Signs of your body going into shock is that you can’t get your words out, feeling of nausea/claustrophobia, purple and numb body parts. Always seek medical assistance if you do not make a full recovery within 10 minutes of showering. Always wear the recommended, or similar kit.

Plan outline The following is an outline as to what your FREE Cold Water Training Plan includes. To register for your 4-week FREE Cold Water & Cold Weather Acclimatisation Training Plan visit bit.ly/wfgcwat

DURATION 4 weeks

COMMENCEMENT

Minimum of 4 weeks prior to winter race

DIFFICULTY

Demanding & challenging

DANGERS

High from accident or hypothermia or even death

1 2

Clothing – Day to day clothing.

3 4

Going Out – Dress code.

Circulation Techniques – Bring back blood flow.

6 7

Acclimatising To Your Kit – Luxury!

8 9

Wet n Run – Exciting.

Heating – Adjusting your thermostats in your home and workplace.

Cold Shower Training – Time to reduce the temperatures.

Thermoregulation – The ins and outs to reducing your risk of hypothermia.

Cold Water Immersions – Thrilling.

GET a FREE 4-Week Cold Water Training Plan

PLUS FREE registration to the Cold Water Masochists Facebook Group!

ORM want to make sure you are Race SAFE & Race READY, so we have once again partnered up with Coach Michael of Wild Forest Gym to give every reader a FREE 4-Week Cold Water Training Plan. To register visit:

http://bit.ly/wfgcwat

Obstacle Race | Issue 7

FEATURE: DON’T GET STUCK IN THE MUD

KNOWWHATSUPP.COM

DON’T GET STUCK IN THE MUD

15 REASONS WHY YOU SHOULD BE TAKING

SUPPLEMENTS IN 2015

WRITTEN BY: Achillea Kyriakou (BSc, MSc) & Danny Lowney, founders of Know What Supp

WHEY PROTEIN: Whey protein is one of the highest quality protein sources available, with a whole host of real benefits. Take 20g 30 minutes before training and 20-40g directly afterwards. Use our exclusive code KWS5 to get £5* off Complete Whey at bulkpowders.com.

MULTI-VITAMINS: No matter how hard we might try to eat a perfect diet, there are always going to be gaps. As well as this, when we train, we lose vital vitamins and minerals from our system. In order to replenish these levels and fill in the gaps, we hugely recommend a good multi-vitamin supplement. Use our exclusive discount code KWSMULTI30 to receive 35%** discount off our favourite multi-vitamin, Nexgen Pro at reflexnutrition.com.

Lean machine - whey protein has been shown to improve fat loss! A lighter you is a more agile you around the courses.

Super strength - amino acids found in whey lead to greater strength, to help you get over those hurdles with ease.

Be immortal - research has shown that people who take vitamin/mineral supplements have a reduced risk in allcause mortality.

Be immune - avoid the reduction of glutathione levels associated with hard training with whey, keeping you from getting run down.

Dodge cancer - research has also shown that supplementing with vitamins (specifically A, C and E) can help prevent colon cancer.

Cheer up - researchers speculate that whey changes brain serotonin, leading to fewer depressive symptoms and an enhanced mood.

Brain food - improve cognitive function and be more alert by taking a multivitamin.

5 6

Fight asthma - improve cytokine response with whey to better your response to asthma and help you make it around the course. Build muscle - improves protein synthesis, which is the process of turning ingested proteins in to muscle tissue.

Obstacle Race | Issue 7

10 11

Improved recovery - supplementing with a multivitamin can lower levels of reactive oxygen species, which impair recovery and can increase muscle damage. Perform better - studies have shown that multi-vitamins can improve performance amongst cyclists and fencers.

CREATINE: Many people associate creatine with negative side-effects, however, there really is nothing to worry about. As one of the most comprehensively researched supplements available, creatine has been shown time and time again to be totally safe, as well as to delivery some fantastic results. Usually associated with bodybuilding, we explore why creatine is a fantastic option for other athletes too.

Explode - creatine supplies fast-twitch muscle fibers with their energy, to help those explosive bursts on the course.

Reduce inflammation - with less cell damage and inflammation, creatine will help you recover better, making it perfect for any endurance athlete.

Volumisation - creatine has properties which enlarge muscle cells, making it easier for nutrients to flow in to them.

Bone strength - improve bone healing with creatine, which increases the activity of alkaline phosphate (a marker for bone growth).

Use code

KWS5

to get £5* OFF Creatine products at BULKPOWDERS.COM *£5 off a £20 spend and 2 free samples for new customers offer ends Feb 28th 2015 ** 35% discount off Reflex Nexgen and Nexgen Pro offer ends March 31st 2015 use code KWSMULTI30

Issue 7 | Obstacle Race

FEATURE: LIFE BEGINS AT 60

Life begins at 60 “I train mainly near my home along the Derwent Walk and Country Parks – there are some really nice hills around there.” John Lavender

LIFE BEGINS AT

60 WRITTEN BY : CARL WIBBERLEY

So they say life begins at 30, 40, 50, which is it and what does that actual mean.

Obstacle Race | Issue 7

My understanding has always been that it’s the time of life when things have settled down into a smooth groove and you can start to enjoy things a little.

A time of life when you can maybe pick up a new hobby in your newly found spare time. A time of life when you’ve maybe realised you’re not getting the buzz from life that often anymore, so go out looking for adventures. This in my mind is what OCR has to thank for 80% of its runners at the moment. Middle aged men and women testing their limits on a muddy course while experiencing that buzz from life they’ve missed so much. One such racer attempting to push his limits is John Lavender also known as FinswimmerJohn due to his love of Finswimming that has been the top of his list of ways to test himself for the last 15 years. John swims for Northern Lights FSC in Newcastle and has two or three National Age-Group titles to his name. John born in 1952 has never been one to follow the beaten path after working as a civil servant for 24 years but then after being made redundant decided to enrol himself to Sunderland University to study Business and Computing. It was whilst at university John found a love for running, first as a social thing but then quickly starting to do time trials, road races and then eventually trial races. Johns love for running led him to take on a position in a running store called Northern Runner in Newcastle. Eventually the trail running wasn’t enough anymore so it evolved into more and more off trail run then eventually he made the leap into the addictive world of OCR’s. John is lucky enough to now be able to work hours that enable him to fit in all the running, CommandoBox training sessions and of course OCRs. John was first bitten by the OCR bug purely by accident, John says; I fitted out a customer for shoes for the 2014 Beach Warrior Assault Course at Whitley Bay, Tyne and Wear. I was in between Finswimming competitions at the time and figured I would like to give it a pop, which I did. I train mainly near my home along the Derwent Walk and Country Parks – there are some really nice hills around there. I do also love to do parkrun’s at Gibside when I can.

Issue 7 | Obstacle Race

FEATURE: LIFE BEGINS AT 60

SUBS PACKAGES 2015 BRONZE PACKAGE 1 Years Subscription to Obstacle Race Magazine ORM Scarf ONLY

£24.95

RACES

SLIVER PACKAGE

1 Years Subscription to Obstacle Race Magazine

ORM Scarf FREE session at RABBLE (Worth £10) 15% Discount at Muddy Kit Entry into any 1 of the following races in 2015: Spartan Race, Zombie Evacuation Race & Mudnificent 7 ONLY

£59.95 OCR CV TO DATE

Warrior Beach Assault, Whitley Bay, March. Sheffield man of Steel, July Back2theTrenches, Redhill, September. Newcastle Stampede, Newcastle, October. JD Team Event, Bagshot, December.

UPCOMING EVENTS

2015 - My First Spartan (Sprint, Scotland) and First DD (Not Yet Decided which one).

John’s story just goes to show it’s never too late to get yourself a new hobby, and if you’re lucky, you may even become addicted to OCR

SEE YOU IN THE MUD! 24

Obstacle Race | Issue 7

GOLD PACKAGE

1 Years Subscription to Obstacle Race Magazine ORM Scarf ORM Race Vest FREE session at RABBLE (Worth £10) 15% Discount at Muddy Kit Entry into any 3 races in 2015: Spartan Race, Zombie Evacuation Race & Mudnificent 7 ONLY

£104.95

OBSTACLERACEMAGAZINE.COM *15% discount at www.muddykit.co.uk is not valid on sale items or dryrobe. No cash alternatives are available for any of the subscription items. Race entries can be chosen from any of the 2015 events by the designated companies. First magazine in 2015 will be mailed out at the end of January and then every 2 months. Silver and Gold packages available until midnight on 31st January 2015.

RACES

The

Ready

STEADY

MUDNIFICENT 7’ MUD7 is the first multi OCR organisation event ever hosted. We’ve invited 7 obstacle course racing organisations to put on a kilometre of the course - creating a unique 7km race with 7 different zones and 7 sets of the best obstacles the organisers can offer – all in one race! Naturally every single one of these OCR brands will want to make a lasting impression and so you’re guaranteed a unique experience at MUD7 full and bursting with obstacles you’ll love. But not only that we’ll be putting together the first OCR Expo at the same time, this gives you a day out you don’t want to miss. Obstacle Race Magazine had the challenge

of finding a location which could do such a unique race format justice. We wanted to set our amazing event up in a place that anyone coming from anywhere in the country could easily get to. Also any of our international racers could be tempted to as well. We found such a spot!! The Heart of England Conference Centre located in Warwickshire is a 160 acre site with tons of woodland and lashings of mud to set the race in. It’s situated in Meriden – the most central point in England and is extremely close to the M42, M5 and M6. Heart Park, which was made famous for an amazing ‘beach’ that they created at the location couple of years ago, really does have everything you could want from an OCR. We can’t wait for the summer to come around. Obstacle Race Magazine is also going to host an expo at the same time for all you obstacle racing fanatics and so it was important to find a

GO!

venue that could accommodate this also. Heart of England Park is currently used as a conference centre as well as a 4x4, Off Roading, quad bike, corporate event and paintballing site. It really is perfect for The MUDNIFICENT 7! We have so far revealed six of the seven race organisations who will be putting on a kilometre of the 7km OCR. Month one it was Airfield Anarchy, Month two it was The Reaper Run, month three we announced Spartan Race, month four was Tough Guy, Bigfoot Challenge was announced taking the fifth place and The Stunt Challenge takes the sixth position . These six alone will make it a race you don’t want to miss out on. But who will fill the final position? The race entry price includes free entry to the Expo. For more information visit www. mud7.com or check out the latest news on the Facebook page ORM Mudnificent 7 & Obstacle Race Expo.

GATHER YOUR TEAM Get your friends and

work colleagues involved and signed up to race, then you’ll also have plenty of people to train with before the big day. Groups also get a discount on their ticket prices.

GO TO MUD7.COM

TRAIN HARD

RACE EASY

EXPLORE THE UK’S FIRST OCR EXPO

Check all the latest news of which race organisers will be putting on each individual KM of the course.

7 KILOMETERS +

7 DIFFERENT RACE

ORGANISATIONS =

1 EPIC RACE

01/08/15

MUD7.COM Obstacle Race | Issue 7

SET YOUR GOAL

If your goal is to add a little fitness to your life in 2015 then there’s no better way to reach that goal than to have a race date to work towards.

TOUGH® GUY

Put in a good few hours of running on trails and bodyweight exercises to get you set for race day.

If you’ve put in the training then you’ll have the best time while running Mudnificent 7

After the race you’ll have earned a nice slice of retail therapy, so why not take a look around the UK’s first obstacle racing EXPO. For more information visit mudnificent7.co.uk/obstacle-race-expo

Issue 7 | Obstacle Race

RACE REVIEW: JUDGEMENT DAY

Race review

JUDGEMENT

DAY PHOTOGRAPHY BY: MYBIBNUMBER

CARL WIBBERLEY

Judgement Day

Location: Bordon Distance: 10 miles Number of Obstacles: 20+ Sort of Terrain: Giant sand pit with woodlands, hills, water and muddy bogs Level of Mud: 7-8/10 Difficulty Level: 9/10

What pops into your mind when you see the word Sand? 28

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Up until recently, when I had heard the word sand, images of sun, sea and a nice relaxing beach were what immediately sprang to mind. Well not any longer. Judgement Day made sure of that. Now all I envision are miles of cold wet soggy sand with a large dose of puddles, muddy marshes and a good serving of obstacles. Right from the moment I woke, I knew the day was always going to be a test. Having spent most of the night twitching with cramps after deciding on a whim to run a race the day before, great plan Carl!! Pulling up to the car park entrance fashionably late only to be directed down the lane to an overflow car park and realising it

just saved me a fiver - that’s the dirty burger sorted for afterwards (silver lining and all that). A hundred metre walk up the road and I was met by the registration tent and a very cold and wet looking Lucy Martlew came racing past me. I had definitely missed the first and second wave, and if I don’t get a move on I’ll have missed them all. A nice heated changing tent was a luxury at this time of year but I had a feeling it would be a very welcome sight after doing the miles they had in store for us. Sticking my feet back together with plenty of plasters (after running sockless the day before) had gone well so I felt ready to go. I joined the back of the last wave which was an experience

in itself. I usually jump into the first wave or even the second at a push so to be at the back of the last wave with a sweeper runner right behind me was a little intimidating. Within seconds we’d been corralled into our first of many lovely refreshing stretches of water, but all I could think each time was ‘hurry up and numb up feet’. It was so strange to be running in a giant sand pit. Each time you tried to dig in the sand just seemed to soak up all the power you’d tried to put down. This truly was a really alien surface for me to be running on and I have to say I’m 100% more at home in the mud. There was an added obstacle to contend with in this race that doesn’t pop up very often

and that was a memory test. As you’re cold, wet and really trying to switch off to the elements, you have to keep just enough of your mind in the game to remember letters on cards located at each obstacle on the way round. A lot harder than it sounds. The course was a mixture of about ninety percent sand but the rest had to be some of the worst bogs and marshes I’d ever ran in. The marshes were so deep in places that I found myself jumping from fallen tree to patches of thick moss and reeds just to get across without being waist deep in think mud. These sections were where I was able to pull away from the back of the pack and start moving up places

away from the sweeper. Spread across the course there was the usual array of nice high walls to climb over but the real brutal test came from the mile long sandbag carry. As if the sand wasn’t sapping my energy enough without having another half a person to take along for the ride. Luckily the terrain wasn’t too bad but there was a lovely long barbed wire crawl in which you had to take your very soggy new friend with you. Pushing a sandbag through wet sand is not at the top of my do it again in the near future list. Getting to throw this thing off my back at the end of the mile made me literally feel like a new man. A real spring was added to my step for a least a

Issue 7 | Obstacle Race

RACE REVIEW: JUDGEMENT DAY

hundred metres. A painful awkward bucket carry, a strange walk like a penguin with a tight band around your ankles all while passing numerous scraped tanks and it was nearly time to sort out the

jumbled letters I’d collected on the way round. A failed rope climb but passed anagram test later and I was on the home straight, luckily running through the final bit of water rather than rolling like the unlucky racers who got the

anagram wrong. Standing on the finish line I felt like I had really earned this medal and awesome inov-8 t-shirt I’d collected. And to top it off, a heated changing area and tasty burger were the perfect end.

If you are looking for a race/run to challenge your training then Judgement Day may just be what you’re looking for.

GET A GRIP X-TALON™ 200 ‘THIS SHOE IS GOING TO BE A HIT. A MUST FOR ALL OCR RACERS’ Obstacle Race Magazine

inov-8.com 30

Obstacle Race | Issue 7

REGULAR: THE MUDSTACLE RAMBLE

The

Mudstacle Ramble

Lucy Martlew celebrating her Men’s Health Survival of the Fittest and Summer Mudstacle League victory. Credit Pete Rees

A hungover crew of Mudstacle runners at Judgement Day, the morning after the awards.

Clare Miller collecting her Dirty Dozen UK champs trophy with a broken foot. Credit Pete Rees

I’m back! Strangely, Obstacle Race Magazine have asked me to write an article for them again from Mudstacle’s perspective (you have to question their sanity). Having struggled to squeeze in much

more than an intro and a closing paragraph in the last issue, I’ve very kindly been offered four whole pages to summarise the year and look forward to 2015. So watch out, I’m about to ramble…

“There was never any doubt that the “Best Newcomer” would be Judgement Day, as their innovative approach and no-nonsense toughness captured the hearts of the core community at their inaugural event in the Salisbury Plains.”

THE TOP EVENTS

THE TOP RACER Just over a year ago, competitive obstacle racing in the UK was given a central focus with the introduction of the Mudstacle League. The first winter season, running between January and May 2014, put many of the UK’s best racers into the limelight along with the newly forming sponsored teams. inov-8 OCR were a force to be reckoned with, as Jon Albon and Clare Miller made their way to the top of the main tables. Those two names were less prevalent in the UK over the Summer, with Clare suffering a broken foot at Tough Guy Nettle Warrior and Jon moving to Norway. However, that broken foot didn’t stop Miller winning the Dirty Dozen UK Champs of course, and Albon’s focussed training in Norway paid dividends in the US, as he went on to win the Spartan and OCR

Obstacle Race | Issue 7

World Championships. The summer season saw the rise of the other teams, with RPCC’s Lucy Martlew taking first place for the ladies, Obstacle Kit’s Phil Young winning the masters men and Wild Forest Gym’s Toni Cupit winning the masters ladies. However inov-8 OCR continued to dominate amongst the men, with the highly experienced James Appleton slotting into the team to take first place, followed closely by Jon Albon (who managed to squeeze in the minimum of three races, but missed some of the high points scoring events). The current winter season is only just starting to take shape, but it will be interesting to see how the return of Clare Miller will affect the ladies’ table. She has never been defeated at an obstacle race, but Lucy Martlew has come on a long way

in the last few months, Katie Keeble can run like the wind and there are many others on their way up to the top, including Freya Martin who put in some amazing performances at the end of the Spartan season. As for the men, there’s no doubt that inov-8 OCR will be sniffing around the top spots, but Muddy Race’s Conor Hancock has definitely got the potential to be up their… and I’ve got a feeling that Mudstacle’s own James Ruckley might start to surprise a few people.

KATIE KEEBLE CAN RUN LIKE THE WIND

It’s the races themselves that have made the biggest difference to OCR in 2014; we have been literally spoilt for choice. Not only are there multiple races every weekend of the year, some have risen to new levels of quality. It’s those events that we wanted to put into the spotlight with the Mudstacle Awards, which we hosted just before Christmas. The biggest winner was Nuclear Races, who walked away with “Best All Round Race”, “Best For Obstacles” and “Best For Mud”, which were all very well deserved in my opinion. They put an immense amount of effort into filling their course with fun, challenging and innovative obstacles, on top of lashings of mud and natural terrain features. In a short period of time, they really have transformed themselves into one of the premier

UK events. The Nuts Challenges were pipped at the post by Nuclear for each of those awards but have an equally amazing course in their own unique way. They did, however, come out on top as “The Toughest Event”, thanks to their brutally physical four-lap Tough Nuts experience. Rat Race were sniffing around many of the award categories and their Man Vs Mountain event shone through to win “Best Natural Terrain”, I guess you don’t get many bigger terrain features than Snowdon! Dirty Weekend also walked away with the “Best Individual Obstacle” award for their three wall stacked monstrosity “The Big One”. There was never any doubt that the “Best Newcomer” would be Judgement Day, as their innovative approach and no-nonsense toughness captured the hearts of the core community at

their inaugural event in the Salisbury Plains. They were also awarded with “Best Swag”, thanks to their high-quality inov-8 shirts, pretty medals and free photos. There are some fairly hefty entry fees in obstacle racing and mud running, which is why the much deserved winner of our “Best Value” award was Brutal10. They rely entirely on natural terrain rather than man made obstacles, but for £20 their events are excellently organised and really do offer a great experience, that doesn’t pull any punches. Of course the awards focused on the very top of the pile but there were many events that performed particularly well in the public and panel voting, including RockSolidRace, Total Warrior, Tough Guy and Dirty Dozen Races.

Issue 7 | Obstacle Race

REGULARS: THE MUDSTACLE RAMBLE

LOOKING FORWARD TO 2015 In 2015 I expect that many of the established events will continue to grow in quality and popularity. However, the calendar is still being swamped by more and more new events. To be honest I can’t see the market sustaining them all. We have reached saturation point from an event perspective. Fledgling organisers may often believe that they can hire out some land and become the next Tough Mudder but the reality is not quite as rosy as many predict. To make a good obstacle race requires a significant investment, which in turn relies on a significant number of attendees paying a substantial entry fee for the business to be sustainable. Amongst the hundreds of events in the UK, only a handful are at that level. So, my prediction is that over the next 12 months we may see the landscape of UK obstacle racing change. I think the strong will continue to establish themselves and many of the smaller newer events may need to take a reality check. So it’s more important than ever that you vote for your favourite events with your feet. Wow… look at me getting all serious. Sorry about that! Overall I’m extremely excited to see what 2015 brings. I’m sure we’re bound to see new and exciting developments at events and we’ll see new talent emerging from the competitive seen. Hopefully we’ll also be getting a lot more interest surrounding obstacle racing with the upcoming BBC series “Toughest Army” and ITV’s “Warrior UK”.

Summer Autumn 2014 Mudstacle League Winners Males 1st James Appleton (inov-8 OCR) 2nd Jon Albon (inov-8 OCR) 3rd Conor Hancock (Muddy Race) Females

1st Lucy Martlew (RPCC Elite) 2nd Helen Gardner 3rd Beth Albon (inov-8 OCR) Masters Males 1st Phil Young (Obstacle Kit Race Team) 2nd Peter Gilbert 3rd Mark Leinster Masters Females 1st Toni Cupit (Team Wild Forest Gym) 2nd Jayne Raby (Obstacle Kit Race Team) 3rd Emma Carter

Mudstacle Awards Winners

Best Event For Obstacles – Nuclear Races Best Value Event – Brutal 10 Best Event For Natural Terrain – Rat Race Man Vs Mountain Best Event For Mud – Nuclear Races Best Event For Swag – Judgement Day The Toughest Event – The Nuts Challenge The Best Individual Obstacle – The Big One (Dirty Weekend) Best Newcomer Event – Judgement Day Best All Round Event – Nuclear Races Best Clothing – DryRobe Best Footwear – inov-8 X-Talons Most Inspiring Individual – Jon Albon

Jon Albon scoring maximum points at the Winter Nuts Challenge. Credit Pete Rees.

Nuclear Races hash-tagging their first two Mudstacle Awards. Credit Khalid Bari

A hungover crew of Mudstacle runners at Judgement Day, the morning after the awards. Credit MyBibNumber

BECOME A MUDSTACLE MEMBER WITH OBSTACLE RACE MAGAZINE MUDSTACLE ME 34

Obstacle Race | Issue 7

We’d like to offer Obstacle Race Magazine readers a 10% discount off Mudstacle Membership. So for only £27.70 you’ll get: • Entry into the Mudstacle League • Insurance for 12 months (for taking part in OCRs, etc) • Loads of exclusive discounts • Mudstacle t-shirt • inov-8 Wrag

Just head on over to www.mudstacle.com/membership/orm

Issue 7 | Obstacle Race

KIT TESTING

A GUIDE TO

BASE LAYERS The first part of the layering systems starts next to the skin, with a base layer. The base layer is designed to trap a thin layer of warm air against the body and it also works to pull sweat away from the skin, which is known as ‘wicking’. There are 2 main types of fabric you can choose for a base layer, Merino wool, or synthetic fabrics. Merino wool is a natural fabric that is comfortable and odour resistant, but is a less effective fabric at wicking sweat. Merino is ideal for extreme cold conditions we face in winter OCRs. Synthetics are lightweight and wicking alternative to merino, but are less efficient at resisting odour. However they do dry very quickly and also cost less than merino layer. Whatever you choose- make sure you avoid cotton. Cotton soaks up sweat like a sponge and when it’s wet; it draws heat away from the body, which can cause hypothermia. (Hypothermia can be contracted even in ‘mild’ weather, see information below) A base layer should fit closely like a ‘second skin’, and should be made from an appropriate wicking material which not only allows you to move freely, not chaffing your skin as you do so, but also allows you to transport moisture away from the skin.

Obstacle Race | Issue 7

WHY USE BASE LAYERS? Hypothermia or the prevention of is one reason to use base layers. Hypothermia is an insidious condition. It creeps up so slowly that its victims do not notice the symptoms of its gradual onset. The alternative, Immersion Hypothermia is brought about by sudden heat loss typically caused jumping into water. As humans we operate most effectively with a body temperature of around 37C. When heat is allowed to leave our bodies without being replaced the temperature will drop. A very small loss is all it takes for the early stages of Hypothermia to start to take hold. This is something we will all have experienced on a course at one time or other and is characterised by the shivering that we all recognise as our bodies’ way of telling us to put on an extra fleece, eat something sugary or drink something warm. However shivering whilst running is not reliable as it is hard to shiver AND run, thus while running and losing heat the runner may lower their core temp significantly and only start shivering when they stop. Feeling cold, poor decision making, poor concentration (e.g. navigation errors), fatigue, and irritable mood are also all early signs. The body’s energy needs also increase in mild hypothermia because the sugars are used to create heat, and by the muscular effort of shivering. Heart rate and breathing initially increase to help with the increased demand, but then reduce as shivering stops. Once the body is down to 35C it is now suffering from Mild Hypothermia. As your temperature drops the body decides that it is fighting a losing battle in trying to raise the temperature of the whole so concentrates its efforts purely on survival. As the body cools further, shivering will stop. The body is now becoming severely hypothermic. You will stop shivering but not because you are getting warm. Blood will be drawn into the core. Heart rate and breathing will slow down. As blood cools it becomes more viscous, takes more effort to pump round and is less able to carry oxygen. Without sufficient oxygen the body cannot metabolise sugars so energy levels drop further creating a vicious cycle. Being dehydrated will exacerbate the problems. As the cooling continues the victim may become incoherent and display ‘the Umbles’: grumbling, mumbling, stumbling, fumbling, apathetic or irrational. Skin will become pale and clammy (remember to check under clothing as well as the exposed bits). It may sound like a parody but lips and fingers really do turn blue. Blood should usually take 2 seconds to return to the skin on a fleshy extremity after pressure is applied with finger and thumb. If it takes longer than this it is an indication circulation is slowing down. Below 32C, consciousness is often lost and the heart beat can become irregular. The body no longer has the energy to make the muscles work to generate heat so stops trying and releases the blood it has managed to keep warm into the full circulatory system. It is this that results in the phenomenon of a hypothermic person sometimes taking off all their clothes and complaining of being too hot. At 28C a cardiac arrest is almost a certainty. LOOK OUT FOR THESE SIGNS!!!

INOV-8 BASE ELITE 150 MERINO BEST FOR BRUTAL CONDITIONS RRP £50 The inov-8 base layer is the perfect brutal winter race base layer where you know you’ll be battling the elements from the start line. Perfect Merino wool thickness without feeling heavy or claustrophobic. With thumb holes in the cuffs you can even add extra protection to your wrists and hands if you’re not keen on using gloves.

ODLO EVOLUTION L/S X-LIGHT BEST ALL ROUNDER RRP £40 The Odlo Evolution has a very close fit with lots of panels built in to allow for complete freedom of movement without losing its skin tight fit. Could be used for both cooler Summer runs and also offering enough protection for the colder races in Autumn.

SUBZERO FACTOR 1 THERMAL BASE LAYER BEST FOR MORE RELAXED FIT RRP £50 The Subzero offers a snug fit but while still having plenty of stretch to fit most body types. It also sports a very long body which allows you to make sure you don’t get cold spots on your lower back. A little heavier than the other two tested but it is the perfect base layer for longer events where exposure is a real danger, like Man vs Mountain or The Winter Fan Dance.

Issue 7 | Obstacle Race

FEATURE: FINISH LINE

FINISH THE

LINE WRITTEN BY: RICHARD PRINGLE Founder of RP Combat Conditioning PHOTOGRAPHY BY: EPIC ACTION IMAGERY

TRAINING TIP Always remember to focus on the finish line while racing. Think of the feeling you’ll get when you jump that fire and pass under that arch.

It’s a real pleasure to be asked to contribute to this issue of Obstacle Race magazine. Before I start allow me to introduce myself. My name is Rich Pringle and I am the founder of RP Combat Conditioning, Head Coach of RPCC Elite/ RPCC Warriors and an Ambassador for Reebok. I have an amazing job. I help people change their lives for the better. The best thing is that most of my life revolves around our brilliant sport of OCR. I train people of all fitness levels to walk, jog and race all around the UK. I take people off of the couch, into the mud and I love it! To top it all off I get to write for Obstacle Race Magazine about my experiences too! Today guys I want to talk to you about the finish line. What it means to us on race day and what it means to us in life. In my recent role as Race Director for the 2015 Spartan Race season you’d always see me radiating towards one place. That’s the finish line. Why is that I hear you ask? It’s because it’s one of the most magical places you can be in the world in my opinion. If there was ever a time when you

Obstacle Race | Issue 7

feel you could bottle the feeling of awesomeness it’s right there. It’s truly amazing. The thing I love most is watching the vast array of different people who cross the line smiling. All ages, all sizes, all abilities. People from all walks of life. Bankers, Nurses, Soldiers, Mothers, Fathers, Grandads and Grandmas. Where else can you see such joy, such accomplishment and such energy. I’m very lucky as in my job I not only get to regularly watch and support athletes of all levels compete, I also get to compete myself. At my best, a top ten competitor. At my “not so” best I’m a fun runner. The one thing always strikes me every time I race is, no matter how fast or slow I am, no matter whether I am competing with the top guys or running in the pack with the masses,

I help people change their lives for the better. The best thing is that most of my life revolves around our brilliant sport of OCR.

Issue 7 | Obstacle Race

FEATURE: FINISH LINE

TRAINING TIP

We We CAN CAN DO ANYTHING. ACHIEVE. is the feeling I always experience when I cross the finish line. I feel over joyed. I feel proud. I get an amazing feeling of accomplishment. I feel on top of the world. This my friends is what I want to write about. When I’m asked what my favorite OCR memory of all time is I always recount the same story. It’s of the infamous Spartan Beast of 2013. The one with “the weather”. There as a competitor and coach for RPCC something remarkable happened to me and it was the absolute realisation of why I love our sport so much. I’d been coaching three guys to race this race for a few months before hand. The one thing that stood out about the three of them was that they were what I would call “Life Changer” guys. They were your classic “Couch to Combat” story as I call it. They were on a mission to change their lives around for the better and that was where I came in. I remember standing in the Obstacle Race Magazine tent sipping on some beautifully warm Mark Petrou soup chatting to Thomas Blanc, Carl Wibberley and Tim Lovett when I happened to mention John, Mike and Dan my three guys who were out battling the elements as we talked. I’d predicted a finishing time of about 5 hours when for some reason I just had a sixth sense at about 4 hours in. I told the guys

Obstacle Race | Issue 7

that I thought they might be finishing now. I had no reasoning for this apart from a feeling. I told them to come out of the tent and watch with me. Watch these three amazing guys finish. Literally at that moment we looked up and there they were. Coming over the hill. Muddied, exhausted but sticking together they approached us like a scene from the film Platoon. Watching them at that moment I experienced such overwhelming joy. Joy not for myself as a coach but joy for them as athletes. Weighing the best part of 50 stone between them, that’s exactly what they were. They were athletes. Watching them cross the finish line was not only an absolute standout moment for me as a coach but a life changing moment for them as competitors. They had done it. They had completed something amazing. They felt that feeling that we know and love. The feeling of absolute peace with yourself. The feeling of achievement. It’s hard to describe to someone who hasn’t done an OCR what that feeling is like. I love running and still love to race now. I love the feeling I get when I cross the finish line at a running race but an Obstacle race is different. We’ve battled the elements. The cold, the water the ropes, the cargo nets. On top of this we’ve battled ourselves. Our minds our bodies. We experience different levels of discomfort but at the end we also experience different levels of joy.

Racing with a group of friends will make your experience a fantastic one, especially because you’ve shared it. Not just racing but training as a group will help you stay motivated.

That joy is what makes Obstacle racing the sport that it is. It’s why we all love it so much. It doesn’t matter if you are up the front competing for the podium positions like my RPCC Elite superstars Sam and Lucy or whether you are up the back like my Mother, Anne who at 63 years old competed the 2014 Spartan Beast. The feelings we get when we cross the finish line are the same. We have achieved something great in our lives. My goal and ambition in life is simple. It’s to change as many lifestyles for the better as I can. This is why I encourage so many people to try Obstacle Racing. It’s amazing. We can focus our lives, we can train for it. We meet friends through it. Friends for life out on course. You only need to stand around the finish line for 10 minutes to realise what it means to all of us. How amazing and life changing the experience can be. It’s a classic case of “well if I can do this I can do anything”. I’ve lost count of the amount of times I have heard this and you know what? It’s absolutely true. We can do anything. We can achieve. If we work hard, train for it and never give up we can all achieve great things. Obstacle racing proves this every weekend. The finish line can act as a beautiful springboard for life in general. That’s why you’ll always see me there on race days and that’s why you’ll always be smiling crossing it.

CHARITY

ALWAYS WITH A SMILE Joel Hicks is the founder of the ‘Always With A Smile’ foundation. The foundation has three main aims. Firstly, to raise money and awareness for charities and good causes. Secondly, to inspire people to do something that they had never before considered. And finally, to make the world a happier place by putting a smile on the face of as many people as possible.

TRAINING TIP

s fate would have it, on a surprisingly mild October morning, I found myself taking part in my 300th event as founder of the ‘Always With A Smile’ foundation at the ‘300-styled’ Spartan Race ‘Beast’ in East Sussex. Destiny, maybe? The will of the Gods?! I have no doubt… It is a measure of how far the foundation has come since it first emerged from the murky bogs of Llanwrtyd Wells in Wales (some eight years ago), that tackling the 20km Spartan Beast with me were three of the finest gentlemen you could possibly wish to have at your side as you prepare to go into battle… namely Jack Kelly, Keith Savill and Nathan Jenner - and each of these heroes embodies everything that the foundation stands for and more. Keith and Nathan, who I’ve known for some time now, are both experienced campaigners. From skydiving to mud runs, they do a great deal in support of Blesma, a wonderful charity which helps to enable limbless veterans to lead independent and fulfilling lives. Jack, a PT in London, was struck down with Miller Fisher syndrome whilst at university. This rare, acquired nerve disease left him paralysed and without any tendon reflexes, but following the brilliant care of medical staff at Great Ormond

Obstacle Race | Issue 7

Street Hospital (who Jack now raises money for), this remarkable young man embarked on a lengthy recovery process whilst also setting himself a number of challenging physical goals, which culminated in him tackling the infamous Tough Guy course last winter… It was, without a doubt, an honour to be running alongside these men, and to have them represent the values of AWAS. In recognition of our team spirit, we all took to the course (and completed it, I would add!) wearing ancient Spartan helmets. I decided however, not to insist that they also wore the bright red budgie smugglers (said to have been worn by Leonidas himself!) that I had squeezed into for the race… something which came as quite a relief to my team mates. Now I have to admit that I’m not ever so keen on longer distance events… I’m no runner after all… In fact, I often equate my running style to that of a new-born giraffe! So, the thought of doing 20km was not, in all honesty, too appealing as, in my experience, when the majority of obstacle course races (OCRs) venture into a longer distance format, say above 10 miles, they become ‘run intensive’… The great thing about the ‘Beast’ however, was that the increase in length brought with it an increase in challenging and fun obstacles.

To put it simply, the course didn’t let up… I was almost expecting there to be a ‘run’ section - say, 3 or 4 miles of pure leg work, but it never came! Every few hundred yards there was something to challenge you, something to test you… For me, the water crossing was possibly the most challenging of obstacles… because trying to swim with a ‘GoPro on a selfie-stick’ is not an easy skill… though without doubt the most impressive feat of the day was witnessing Keith demonstrating his Zulu ancestry with a javelin-like spear throw! After a gruelling 20km, Keith, Nathan, Jack and I, all side-by-side, leapt the wall of fire which marks the finish line and celebrated with a traditional Spartan burger! Yes, it was a special day for the foundation… but with that said, whilst 300 events might seem an incredible achievement to many, for me I see it as just the beginning of what is to come for the ‘Always With A Smile’ foundation… and with people like Keith, Nathan & Jack in support, as well as Obstacle Race Magazine, who would bet against it? Now whilst those gentlemen may have been veterans of the world we all love and cherish, if ever there was an activity designed for the ‘havea-go’ hero, rather than the elite athlete, it was the obstacle course race, and one of the key aims

Running for charity will help you to stick to your goals, because you have more of a sense of accountability once people donate.

EVENTS INCLUDED: Twilight Run, Pride of Hinckley Award, Sexy Bingo, Spartan Beast, Zombie Evacuation, The Suffering, Jaguar Enterprise Challenge, Fizz & Frocks, Judgement Day

of the AWAS foundation is to try and encourage as many first timers as possible to take on the challenge. Way back in September, I took a team of newbie superstar ladies from Rainbows Children’s Hospice in Loughborough to tackle the Twilight Run in the Leicestershire town of Market Harborough. Rainbows is a place where life-limited children and their families can find care and support thanks to an incredible team of people who help to relieve symptoms, improve quality of life, support parents and siblings through their bereavements and care for children until the end, and the foundation has had an association with Rainbows since I donated my prize money to the hospice on winning the Bognor Birdman for the first time in 2007. This 5km night race pitted its runners against extreme terrain in what the website described as a ‘hardcore mud run’. It promised to test to the max those who took on the course through a series of both man-made and natural obstacles, all designed to deliver a quite unique running experience… and I have to say, it didn’t fail to deliver! I’d explained to the ladies that when tackling a mud run it is important to find the ‘point of most resistance’ and to run through it… this means charging through the thickest part of the mud, or plunging into the deepest depths of water - and doing it, each time, with a massive smile! This philosophy was clearly demonstrated at the first major challenge… a series of water crossings around 10m wide and 1m in depth. The ladies, arm in arm, began to tread gingerly through the murky waters. I was a short distance further back at this time, and on noticing their rather sheepish attempt at crossing the water, I charged at full speed through the trench, drowning out the screams of my team mates with my muddy splashings, before falling head first into the muddy water and rising to soak the nowhysterical ladies!

They would not tread so lightly again! As we progressed around the course, tackling more water crossings, as well as mud climbs, cargo nets, tunnel crawls, and an assortment of other obstacles, the ladies grew and grew in confidence. Leaping, sliding, pushing and pulling themselves along, the team from Rainbows gradually turned their white t-shirts into mudstained rags, and their colourfully decorated faces into muddy caricatures! Having started the race at sunset, by the time we approached the finish it was pitch black. Wading through mud up to our waists, we all held on to one another’s body parts for both balance and assurance (well, I assume it was them I was grabbing hold of… unfortunately, I was the only one without a head torch!). Not at any point did any of the ladies lose their smiles… and after the race, as I watched them collect their finishers medals, I did so with a distinct sense of pride at what they had achieved that evening and the courage that they had displayed… some of which, I could have done with at the Zombie Evacuation Race in Cambridge just prior to Halloween! During this 5km interactive obstacle course race, evacuees literally had to run for their lives

CONTINUE ON PAGE 44

Issue 7 | Obstacle Race

CHARITY

Top ten

FUNDRAISING IDEAS TO HELP

YOU REACH YOUR

GOALS

whilst zombies tried to infect them! Infection, in this instance, occurred if three Life-Tags (which were given to you on registration and which were attached to special belts by Velcro) were torn from your body by the horde of undead. The aim of an evacuee on starting the race was therefore to navigate the 5km course and get to the Evacuation Point (finish line) with at least one of their Life-Tags still attached. If this was achieved, then the runner was classified and rewarded as a survivor. If, on the other hand, they lost all their Life-Tags, then they are written off as infected… It would seem a pretty simple task to stay alive then, you would think? Well, not quite… With the start line unnervingly close to the toilets (maybe the organisers thought we were going to be literally soiling ourselves?!) we set off through the largely woodland terrain… Almost immediately we were set upon by the zombie army that littered the course… Covered in blood and all things ghastly, the infected undead caused both hysterical screams and laughter as they encroached (some faster than others) on the running masses. It has to be said, the ghouls (who were in plentiful supply) looked absolutely incredible... each and every one of them brought the race to life, and made this a fantastic event to be a part of.

Obstacle Race | Issue 7

Most moved in typical horror movie style... slow both in body and mind... but not all! The odd zombie seemed extremely hungry for fresh blood, and would hunt you down, especially if they got a sniff of your scent! I think I had my first Life-Tag ripped from my body within 500 yards of the start line - so I pretty much knew I’d be food for the maggots by the end of the race. The obstacles, though unlikely to trouble even a first time obstacle course runner, were fun and well-spaced, and were often the preferred feeding grounds for the zombie pack... so you had to be on your guard at all times if you wanted to escape alive. But it was the interaction between the evacuee’s and the walking dead that made this race such brilliant fun to be a part of... I even managed to sneak a kiss from one unsuspecting ghoul whilst dodging and weaving my way through one horde of groping zombies... probably traumatising the blood covered corpse for the rest of her unnatural life! And whilst I might have been written off as infected on crossing the finish line, it really didn’t really matter to me as, like the old saying goes, you sometimes only really appreciate life when you’re close to death! In other OCR events since the last issue of ORM, the foundation has taken part in the Suffering Race (boy that was never 10k!) and also

Judgement Day (one of the toughest OCR’s that I’ve done in a long, long time).

FIND US:

These races are featured elsewhere in this issue… but both receive an AWAS thumbs up! The foundation has also been busy supporting a Moonlight Walk for Rainbows Children’s Hospice, working with a group of schools in the Warwickshire area who are raising money for the Mary Ann Evans Hospice, and as the founder of AWAS I was also the guest speaker at the North East Regional Lunch for Ladies Circle. Add to that a Fizz and Frocks night in aid of Keep The Beat charity, and a Sexy Bingo Night in aid of LOROS that pretty much brings you up to speed with Always With A Smile. Oh, I also forgot, I was also awarded the Pride of Hinckley Award (that’s my home town) in recognition of the foundation’s work… an honour which left me feeling very humble and (admittedly) teary eyed!

1 2 3 4 5 6 7 8

Make sure your fundraising page is compelling and explains your motivation.

Get friends and family to spread the word about your fundraising too – they’ll be keen to help you get more sponsors.

Time your donation request as people are more likely to be generous with their sponsorship after payday. Don’t forget to ask for Gift Aid as it means more money goes to your charity. Ask close friends and family to donate first as other people may then match their generosity. Tell people what your fundraising target is and what their contribution will help achieve for your charity. Add some perspective around a suggested donation e.g. £10 might mean missing a takeaway dinner. Set yourself small weekly fundraising targets rather than thinking about a daunting total target. Collect donations before your event – as soon as the money is received, we pass it on to your charity so they benefit straightaway.

You’ll see on the day how we achieve this - an amazing finish line and great photo opportunity luptatiorro qui nos in ea!

Get your message across. Whether your workplace has a staff only website or a noticeboard in the kitchen, make use of it to tell everyone about your fundraising event and the charity you’re raising money for. Use a fundraising toolkit to design posters or cards to leave on people’s desks.

And

REMEMBER

include a clear link to your page to take any donations.

Issue 7 | Obstacle Race

RACE REVIEW: MONSTER RACE

MONSTER

RACE Fail to prepare; Prepare to fail. Say what you want about rituals, but my race prep in the run up to the monster race it couldn’t have gone worse.

Obstacle Race | Issue 7

RACE REVIEW: MONSTER RACE

espite the complete feeling of dread and cravings for my bed I was looking forward to what I’d heard was going to be a cracking run. Monster’s earlier events had always been described as a great laugh, and with rumours of some strong runners heading down for some Mudstacle points I was happy to plod… Until I arrived. Arriving at 8:30 am we had 2 and a half hours until the ‘10’k race began, with the ‘5’k race an hour before. After an hour of waiting around I decided to warm up with the 5k before the 10k later in the day and swiftly persuaded some other Mudstacle legends RP and Adam Jacobs to join in a team yellow wall jog. I always feel the race starts at the warm up, a great warm up leads to a great race. That said I quickly ducked out of the warm up and more naturally mingled conserving the little energy I had. So with the warm up (Not) done, lets run. With a drone hovering above the countdown began, and we we’re off! The Great Wall Of

Mudstacle was off! So lets actually talk about the race… A short sharp sprint and we were jumping hay bales 1,2,3,4 and were off again! A simple and great start to the race breaking up the wave nicely and growing our lead!! It’s probably worth mentioning we were racing a fun race, with hundreds of fun running boot camps, not serious racers. Bearing this in mind, and the 10k later we eased off but continued to pull away. Lets climb! We hit probably the largest Straw pyramid I’d ever seen. I love these obstacles, they’re great fun whilst quick to navigate, and with a stunning view of the manor and grounds it was nice to take a moment and enjoy the view. Descent complete and we had 2 walls, one 3ft and the other 5ft in size, easy enough. We plodded on and headed down into a wooded area into a stream, refreshing! In the stream, out, in, out and then… Mud, plenty of mud. A barbed wire crawl lay in wait

with some of the most amazing squelchy mud I’ve ever played in! We flew through the mud loving every step and out into the forest! An overhanging wall approached, done, a log carry, which was disappointingly short as I love a good carry. Then all of a sudden, wait, what? We were over taken by a fun runner!? I looked at Adam in shock and decided this wasn’t going to happen, I took off, Adam also speeding on, over an 8ft wall and through and under, up through and over a wooden box – Great obstacle! 3k down, only 2 to go right? Speeding on I scampered over some tank traps and left with a lead over the other two. The great wall of ‘Mudstacle’ was now looking more like a HB pencil with an orange rubber on top, but none the less, I was having a blast so I sped off. A compulsory high 5 to a young man, off left and up a beautiful trail and I turned back into another wood. More tank traps, damn they’re fun (until your slip). Sadly the woods quickly ended and we came to another clearing with more

Issue 7 | Obstacle Race

RACE REVIEW: MUDSTACLE

JAMES RUCKLEY

fun awaiting! A very spacious cage crawl made a pleasant change and at maybe 8-10m long it was quick to be dismissed and onto a barbed wire crawl through muddy water! Out of this and over an A-frame the first field was clear, next came a sandbag carry! Sadly not a very heavy one! With the Sandbag dumped field 2 was cleared, next we had a cargo net which caught me out, with a submerged clay based floor I was sliding all over the place. Back into the woods and I was nearing the end, I must be. The woods were beautifully designed with sharp turns around prominent roots and squeezing through small trees at pace I didn’t want it to end, did I really just say that? Anyway, it did, and I came out next to a lake. Yup, you guessed it. Guess I’m getting wet! With a diver floating around and the floor within foot reach I had never felt safer and I powered through walking and paddling with arms. Stroke, stroke, stroke. The lake crossing was brilliant, great fun and with an amazing atmosphere with 50+ people cheering me on as I powered through. Up the hill and onto the water slide! Damn I love slides! Run, Jump… and squeak to stop, the first one to it the slide was still dry so I made up time by running down it, but what a buzz, still surrounded by spectators I took a breath walking up a hill, its tactical, I promise! Over another A-Frame and through tyre hell supported by the brilliant Mr Watts and my favourite cult leader Pete I flew up to the Hoist. Complete with a 20kg weight plate and some stiff rope it was harder to move than I first expected but it was soon done, weight was down and I settled into a jog with Pete to the finish line. 2 final obstacles awaited me back in the

Obstacle Race | Issue 7

RACE NAME

MONSTER RACE

LOCATION

CHARLTON PARK WILTSHIRE

DISTANCE

5K & 10K

NUMBER OF OBSTACLES

20 PER LAP

SORT OF TERRAIN

FIELDS, STREAMS, MUD.

LEVEL OF MUD

5/10

DIFFICULTY LEVEL (1-10)

7/10

event village, more tyres and a wall! The tyres were brilliant fun, going through them was the idea and sadly my idea of running and diving through them failed miserably, but still, dragging myself through I had a sloped wall with a rope to conquer, down I jumped and across the line I went. So 5k, they lied… 6.5k! But that’s fine, that’s great! I love races that are longer than they say, more bang for your buck! MEDAL MEDAL! GIMME GIMME GIMME! And what a beauty it was, Monster and Swift had done themselves proud on those beauties! Race finished and the Team Mudstacle back together we had time to chill and head back to the start line! Ding Ding, round 2 here we go! The 10k was 2 laps of the 5k and so we set off at a gentle pace, stopping and filming on the GoPro every now and then! The course was the same, until you hit the mud, things had changed, and it was barely recognisable from the 1st lap! The barbed wire crawl was suddenly elbow deep! Oh god, what would it be like by lap 3!? Moving on we continued down the stream and back into the fields and up against the over hanging wall, behind a boot camp struggling to clear the overhanging wall. Squeezing through the crowds we grasped at the wall, but wait, what? Pete and I were struggling? It’s just a wall, like every other, or is it? No… Monster had cunningly rounded every wall top, grip surface and once they had got muddy they were brutal! With each wall being at least 3 inches thick on this rounded top. Back to the 8 foot walls and these are 10 a penny in OCR, so again I ran, jumped gripped and, oh wait no I didn’t grip, I slid straight back down! I tried again, nope, they even had a foot ledge but still I couldn’t grip, I had to ask for a leg up! Back through the Under-Through-Over, Tank

Traps and out the woods we hit the cage crawl, all of these were the same as the first round but the muddy barbed wire crawl was filled with other runners and much muddier than before! Having mentioned the small sandbag carry Pete loaded me with 5, only for me to find out they had trebled the carry length, done, tired, lets move on. Cargo net crawl and we were back in the woods. Racing through until we hit the lake, where again the atmosphere was amazing! By now the slide was in a much better state and we flew down finishing off with a jog, cautiously over the A-frame, weighted hoist completed we just had to jog back to the start and round we went for the second half of the 10k event. As for my 3rd lap, well the mud pits were swallowing the unassuming, with one poor girl losing both arms and both legs in the barbed wire crawl before being dragged out. The rounded walls were brutal and halting even the best and the final slide was the great fun! Over to the finish, through the tyres more successfully, another wall and we had done it. What a race, what a course, what a challenge. The finishing line was packed with a great welcoming committee, water and MEDALS! Overall, this was a great event, without being intimidating. For first timers and fun runners. It offered a serious challenge for many elites and those of us in between. They had top class facilities, ample toilets, great catering, and a beautiful yellow tent and were all round well organised! Well done to all that completed it, and well done Monster Race.

I’LL SEE YOU ALL THERE NEXT YEAR!

THE FIRST EVER

MULTI-BRANDED OBSTACLE COURSE RACE & OCR EXPO Enter today at

HEART PARK

MERIDEN

WWW.MUD7.COM

1st AUGUST 2015

FIRST HEAT: 10AM

TOUGH® GUY

FEATURE: FITNESS

A new way to train

CROSSFIT

CAUTION:

This is not an exercise to be taken lightly. If you are unsure about the technique make sure you speak to a coach to talk you through it.

WRITTEN BY: SIMON GREENWOOD, COACH AT CROSSFIT OXFORD ORIGINALS

CrossFit is a fitness concept that exploded into the fitness world in May 2003. It has been defined in many different ways but for me, its best definition has to be ‘constantly varied, high intensity, functional movement’. From this definition alone any obstacle course race (OCR) enthusiast should see the relevance and close transfer CrossFit has to their sport. Its training programme covers a number of disciplines ranging from strength, flexibility, accuracy and cardiovascular fitness. Through its constantly varied approach to training, your fitness will take a new direction, a rebirth into more movement-based and applicable exercises. Your workouts are structured and intense, which is an essential component to OCR’s. For anyone looking to train in multiple planes, jump, climb, pull, push, twist and run then look no further in a fun and safe environment CrossFit is for you. A CrossFit gym (commonly know as a ‘box’) offer something the commercial gym does not, an environment where you can train hard, see progress and feel part of a friendly community. You will have a coach that is knowledgeable, loves what they do and is there is help. You will train harder with others in a group environment, make new friends, training buddies who will all encourage you and motivate you through the toughest of workouts. This is what will keep you coming to your gym; this is what makes CrossFit different. This community is something you will also see at all OCR events, everyone is there for the same reason, to challenge themselves and to drag each other through the fire pits and over the hay bails. I’ve completed over 60 running events over the years varying from ‘Survival of the Fittest’, ‘Tough Guy’, ‘Wolf runs’ and my biggest achievement finishing 100th in ‘Marathon Des Sables’. Each and every one of these events were made that much easier to tackle due to my love for the CrossFit training methodology. The physical element is the obvious obstacle

Obstacle Race | Issue 7

to overcome when training but when you have 38km of sand dunes to run across or you have a 40min workout to complete your mental strength needs to be just as impenetrable. As a keen OCR runner and CrossFitter my training was always a big mix between CrossFit and running. My CrossFit programming mainly consisted of mobility, weightlifting and 7 – 40min workouts. Some of the most prominent exercises in my training have always been pull ups, squats, sled pulls/pushes and deadlifts. Mastering your own bodyweight is definitely something that can help swift transitions between obstacles and in these races, every second counts. For my running training I would combine fast 5-10km and slower 30-40km runs (especially when I was training for Marathon Des Sables) to work on my endurance. Due to the high volume in CrossFit , the running element of my training definitely helped, having a strong set of lunges goes a long way. OCR’s are varied in terrain as well as distance so you need to be ready for anything so training focus should have an element of strength training for the obstacles you face. Every CrossFit gym follows some form of strength programme, giving you the foundation to squat, pull and push weight effectively. This will be an affective addition to you OCR training and not only will you find your obstacles easy, you’ll finish faster. Some of the exercises I have described in my programming are described below and if you are looking to start any type of strength programme find yourself a coach and look forward to getting strong.

DEADLIFT 1 2

Stand in front of a loaded barbell. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps. While holding the bar, start the lift by taking the tension of the weight (bar) then push with your legs while simultaneously getting your torso to the upright position. In the upright position, stand tall and contract the back by bringing the shoulder blades back. Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.

SIMON GREENWOOD 28 Height: 5.10’ Weight: 83kgs Affiliate: CrossFit Oxford Originals CrossFit Highlight: Qualifying 37th for ‘The Athlete games’ 2014 Running Highlight: Finishing 100th in Marathon Des Sables 2012 Training advice: Train smart, listen to your body, be consistent and most importantly enjoy it. Twitter: @CrossFitOxford Email: Enquiries@crossfitoxfordoriginals.co.uk

Issue 7 | Obstacle Race

FEATURE: FITNESS

SLED PULL/PUSH 1 2 3

Secure the weight plates onto the sled with the rope attached to it. Hold the other end of the stretched rope as far from the sled as possible. Face the sled, standing either side of the rope, gripping tightly. You should be bent at the hips and knees with legs well spaced apart for stability. Pull the sled toward you with a handover-hand action at speed, until the sled is up close to you and you're out of rope.

Once you have pulled the sled all the way you simply then push it back.

Arms should be straight and hand position high, depending on the type of sled you have (we have a prowler style, see picture)

Keep you back as neutral as possible and push as hard as you can from the legs.

Once the sled is back at its starting position, repeat the process.

TRAIN HARD, BE CONSISTENT and you will get THE RESULTS you work for. 52

Obstacle Race | Issue 7

CrossFit is a training programme that can be followed by everyone whether it’s the first time you have stepped into the gym or a competitive athlete. Don’t be afraid to try something different, be unique and adapt your training it could be just what you need to take your obstacle course racing to the next level.

Find your local CrossFit gym today and get in touch; they’re looking forward to hearing from you.

Issue 7 | Obstacle Race

RACER PROFILES

RACER PICKS

FOR 2015

Jennifer Shackleton Waterlooville

Age OCR’s: 2015 Goal: Best OCR to date: My top 3 picks for 2015:

32 8 To earn my Spartan Trifecta Rock Solid Race 1st Tough Mudder 2nd Wolf Run 3rd Mudnificent 7

After an epic 2014, we wanted to know what our readers were looking forward to in 2015. Are your must do races of the year on any of these shortlists

Jay 'Blitzy' Martin Romford

OCR’s:

2015 Goal:

Complete Man v Mountain without the aid of

2015 Goal:

Compete in Spartan Ultra Beast

Best OCR to date: My top 3 picks for 2015:

mountain rescue

Dirty Dozen Destroyer

Best OCR to date:

Wolf Run (popped my OCR cherry)

1st Dirty Dozen Destroyer

My top 3 picks for 2015:

1st Man v Mountain

2nd Eliminator Race

2nd Dirty Dozen Usk

3rd Nuclear Rush

3rd Judgement Day

Stevie Cairney

Rhian Edwards

Age

OCR’s:

2015 Goal:

Completing 5 races in 5 months

2015 Goal:

To complete an OCR every month

Best OCR to date:

MHSOTF - Edinburgh

Best OCR to date:

Rock Solid Race

My top 3 picks for 2015:

1st Deerstalker

My top 3 picks for 2015:

1st Dirty Dozen Races

Stirling

Cardiff

2nd Bing Blazer

2nd Rock Solid Race

3rd Spartan Super Edinburgh

3rd Spartan Race

Andy Bate

Donna Jenner-Hall

Age

OCR’s:

2015 Goal:

To complete an OCR every month

2015 Goal:

PB for Tough Guy

Best OCR to date:

Hell Runner

Best OCR to date:

Winter Tough Guy

My top 3 picks for 2015:

1st Total Warrior

My top 3 picks for 2015:

1st Spartan Trifecta

Manchester

Obstacle Race | Issue 7

Newport

Age

Carlo Dileone

Kent

2nd Born Survivor

2nd Nuclear Rush

3rd Tough Mudder

Issue 7 | Obstacle Race

RACER PROFILES

Matt Stewart

Morag Logan

Age

OCR’s:

2015 Goal:

Qualify for OCR World Championships

2015 Goal:

Spartan Trifecta and Brighton Marathon

Best OCR to date:

Spartan Beast 2014

Best OCR to date:

Spartan Beast 2014

My top 3 picks for 2015:

1st Tough Guy 2nd Mini Military Mud Run (1st OCR

My top 3 picks for 2015:

1st Nuts Challenge 2nd Dirty Dozen Races

Ware

Essex

3rd Nuclear Rush

as whole family) 3rd Mudnificent 7

Rob Di Cuffa

Anthony Downes

Age

OCR’s:

2015 Goal:

Qualify for OCR World Championships

2015 Goal:

A dozen OCR’s (injury free)

Best OCR to date:

The Nuts Challenge

Best OCR to date:

Tough Mudder

My top 3 picks for 2015:

1st Spartan Trifecta 2nd The Nuts Challenge

My top 3 picks for 2015:

1st Rat Race Dirty Weekend 2nd Spartan Beast

Oxford

Trowbridge

3rd Tough Mudder

3rd Mudnificent 7

Jon Rose

Charles Brister

Age

OCR’s:

‘50+

2015 Goal:

Finish Eliminator Marathon

2015 Goal:

Complete HOKA Highland Fling Ultra Marathon

Best OCR to date:

Nuclear Rush

Best OCR to date:

Total Warrior

My top 3 picks for 2015:

1st Winter Nuts 2nd Dirty Dozen Usk

My top 3 picks for 2015:

1st The Major Series (Scotland) 2nd Rat Race Dirty

Worcester

Glasgow

3rd Mudnificent 7

Weekend 3rd Tough Guy

Sarah Greene

Glenn Coleman

Age

OCR’s:

2015 Goal:

Fewer burpees at the Spartan Beast

2015 Goal:

To watch my 4yr old son run his first Spartan

Best OCR to date:

Spartan Beast 2014

My top 3 picks for 2015:

1st Spartan Stadium Sprint 2nd Rat Race - Man vs

Best OCR to date:

Spartan Beast 2014

Mountain 3rd Tough Mudder Yorkshire

My top 3 picks for 2015:

1st Spartan Beast 2nd Dirty Dozen Destroyer

Leeds

Bedfordshire

Junior, and to get my double trifecta.

3rd Mudnificent 7

Mari Weider Lillestrom, Norway

Age:

OCR’s:

2015 Goal:

To be free of injury & beat all of my 2014 records

Best OCR to date:

Spartan Beast 2014

My top 3 picks for 2015:

1st Viking Race, Norway 2nd Mudnificent 7

Its great to see how varied this selection of racers goals, ages and race lists are. We always love to hear about your challenges, goals and feats of utter awesomeness. If you want to share with us any of your fantastic stories then send any letters and pictures to letters@obstacleracemagazine.com

3rd Spartan Race World Championship

Obstacle Race | Issue 7

Issue 7 | Obstacle Race

YOUR LETTERS

Hi ORM,

Letters

PAGE

Send us your letters! Thanks for your letters and photos, we always look forward to hearing what you OCR fans are up to. We’re just sorry there isn’t room to include them all, but here’s a selection of our favourites. If you would like to get a letter on to this page then please send 100 words and a picture of you in action to

letters@obstacleracemagazine.com

Just thought I'd share my story and what for me is one of great pride and satisfaction. I've always been into my exercise and fitness over the years in different guises, from cycling and athletics at school to football and other team sports through my teenage years. In July / August last year I fell ill with what can only be described as the virus from hell. It never got properly diagnosed but it was something along the lines of pneumonia. Safe to say having been as active as I was, this was a major thing for me. I went from being fit and healthy to just about being able to get out of bed for the best part of 7 months. Fast forward to the weekend just gone by and I took part in the Winter Monster 5k over in Malmesbury, something a year ago I wouldn't have dreamed of. For me, this was closure on a period that's left a lasting mark on my life (and my lungs!) and I couldn't be more proud of myself. What's more after all of that I ended up coming 16th overall, result! (this coming from someone who had never done a 5k before, I was more of a sprint athlete growing up) Thanks for reading, OCR has given me an outlet I haven't had for a number of years now and I look forward to taking part in more events in the future. All the best and keep up the good work with the magazine. Oli

Good morning..

Hi, I am a regular reader of your great magazine and have had quite a busy year this year raising money for the charity Clic Sargent. I lost my girlfriend to cancer just over 5 years ago and she was only 24 years old (08/10/2009) since then I have tried raising money for the charity which helped us along the way. This year I have ran the Silverstone half marathon, London Marathon and this weekend I finally completed my first Spartan Trifecta. I must admit I loved all 3 races they did a great job and I have caught the obstacle course bug now too. I have loved every experience and met some amazing people along the way. So far I have managed to raise £3500 this year. If you could put a pic of me in your mag it would top of an amazing year Thank you Daniel Turner (Bury St Edmunds)

At first, please forgive me my mistakes and not very good English :) In April 2014, I had no idea what the Spartan race is. My first Spartan sprint was in Bratislava, Slovakia. I subsequently decided to fight this year for Trifecta. The Spartan super Valcianska dolina Slovakia, I broke my thigh muscle and failed to complete the race. Followed Spartan Beast in Donovaly Slovakia, where five days before the race I twisted my ankle. I dissipated my trifecta dream. Hope came in the form of Spartan Super Boretice in the Czech Republic, which I successfully completed 13.9.2014. At that moment I already knew that in the countries like the Czech Republic, Hungary and Poland, which are near, will not organize Spartan Beast already. The closest option was travel to London(1702kms) for Spartan Beast on 11.10.2014. So I bought a flight tickets and I went there alone. I did not tell anyone the reason of my “vacation” and with the help of Slovak living abroad(Juraj Budinsky,who ran this race twice in one day), I finally came to race and I have proved that even “looser” may have a trifecta. And I’m not ashamed of my 2480 place. I am proud of myself and grateful for support. :) I enjoyed there my most amazing race and greatest emotion in my life. Spartan race gave me a sense of life. Best regards Lucia Janscakova, Slovakia :)

RACE REVIEW: PRIMAL MUDSTACLE EVENTS FEAR

RACE REVIEW: RACEPRIMAL REVIEW:EVENTS MUDSTACLE FEAR

PRIMAL

EVENTS FEAR I am sitting eating my dinner one evening and (not liking to admit it) checking out Facebook. I see a post about an event organised by Primal Events so give it a ‘Like’ and think nothing more of it.

am constantly looking to better myself both physically and mentally so when a friend saw that I had ‘Liked’ the Primal Events FEAR post, and that he knew the Race Directors (RDs), it seemed like a sign that I should enter. FEAR would be the first of its kind in the endurance race events category, offering a team event experience opposed to a solo race. Instantly, I knew I needed an experienced, physically and mentally strong team and so began my first task – finding 5 people crazy enough to join me in my 24hr+ adventure, not only to finish but to win! Thankfully, Luke Lawrence (previous Primal Events finisher), Jason Goonery (previous Primal Events finisher), Jack Mason, Richard Palmer and Andrew Rodgers agreed to join me without any hesitation. The journey had begun, a private ‘FEAR’ Facebook group created and a lot of discussions later, we all lined up at The Crooked Spire in Chesterfield at 9am on Saturday 29th November 2015. On signing up to the event we were given a mandatory list of items, which included ice cream, 50cm pipe, blindfold, a digging tool, plastecine and a jigsaw puzzle. To keep future Primal Event activities exciting and spontaneous, I will not disclose what all of

Obstacle Race | Issue 7

our items were used for. For this you’d have to sign up and see for yourself how creative you can be with limited items. The ‘race’ seemed to start a little behind schedule and this made me feel nervous, as I knew the RDs were strict on timekeeping and organisation. All of a sudden we were ordered to stand in a perfectly straight line and get down into the plank position. A few people messed around and it soon became apparent that we should do exactly as the RDs said, immediately! We were spilt into 3 teams and we were named Team 1. After a kit check (and with our back packs on, which included all items for the race, plus food and water) we were ordered to take the ice cream out of its container, hold it in our hands and run up the street towards a marshal. Everyone went crazy, ice cream was everywhere and there we were, 13 people running wild up Chesterfield’s busy Saturday Market Street with ice cream in our hands. It didn’t take long for the pain of freezing ice cream to turn our hands into ice blocks and for us to become covered in sticky melted ice cream. With our heart rate high and already looking a mess, we then had 30 minutes to trade in a 1kg bag of sugar for the highest possible value of items. Our team worked great, with a mix of extroverts and introverts we managed to return

with a mixture of items including a brand new mobile phone worth £50!!! All items were traded in for cash and the money donated to a local charity, which I thought, was a great touch. A grid reference was given and we were onto our first checkpoint. Here, we were instructed in a foreign language to use our digging tool to transport water into a bucket from a lake that was around 500m away. We traded the use of our digging tool in for a drybag, but this meant that any future task that involved our digging tool(s) was now void and that we would have to use our drybag. It was a risk to take, but we won the task. At this checkpoint we decorated a 25lb concrete plate with spray paint, which we then had to carry for the entire duration of the race, AND it wasn’t allowed to ever touch the ground. With our new ‘friend’, the concrete plate, and our bucket full of water, we travelled about 2-3km to the next checkpoint. Any spillages from the bucket would mean punishment. Teamwork and a few clever ideas meant that we only lost about 1 inch, which resulted in some PT punishment at our next checkpoint. It was at this stage that we were introduced to The Unlucky Dip bag – a bag full of coins with punishments on. We pulled ‘Heavy” which meant go and find a heavy object. At this stage of the event and feeling quite fresh, I noticed a builders site very close by with 4 builders on. I used my

Written by: LAURA TRY Photography by: PRIMAL EVENTS

Issue 7 | Obstacle Race

RACE REVIEW: PRIMAL EVENTS FEAR

2015

EVENT LISTING

Vit officab ilis si bernam, optium que re voluptas molestiis dem ende con rem ea cusda ventibus plit audit, nonecatate nonet quodi core nonsequos velent pa as aut voluptat inis sit, sit et aut apis nus susdam ullut que vid quodis di

ON TRIAL 22ND MAY ‘15

7PM

Buxton, Berbyshire UK

FIND US:

Working together and communication helped us to come out on top as a team.

ON TRIAL: Training Camp

7TH NOVEMBER ‘15

5:30PM charm to get us a Heras Fence support/block. Fortunately the RDs accepted this as heavy and confirmed our thoughts, we would have to carry this until further notice. The next checkpoint was overlooking a lake where we had to hunt for an object. This took us sometime and we started to become frustrated since the other team had found theirs quickly but eventually we found it. We were then instructed to get our jigsaw puzzles out, this was the part we were all dreading. The RDs picked the puzzle with the highest number of pieces and we were instructed to build the puzzle with one person blindfolded and one other giving instructions with only 4 commands – up, down, right, left. Any other words or communication from anyone else resulted in punishment...... almost immediately we were punished and we ended up in the lake!!! Onto the next checkpoint, we were about 8 hours into our adventure and it was starting to get dark, however we were all in good spirits and I personally felt relieved the jigsaw had now been used. After making a bridge to cross a river (something our team was all very proud of!), it

Obstacle Race | Issue 7

seemed obvious (!?) that we were to play a game a Jenga next to the river- It was Saturday evening after all. Whoever lost the game of Jenga would, of course, end up in the river. Although only shin deep, it was fast flowing and therefore ice cold. With no warning in the middle of a game, we were told we had 2 minutes to memorise the format of the blocks. We then had to take 2 pieces each, 200m up the river and rebuild it exactly within a wooden cube suspended off a bridge. As Luke, Jason and I considered ourselves to have a good photographic memory, we memorised the format and we began transporting the pieces up the river. At this stage it only just occurred to me that I suffer from Raynaud’s, (this is where my feet and hands lose circulation when cold) so once the RDs became aware of this, I was instructed to leave the river immediately. Despite thinking I was ok, my memory was clearly not working as I was unable to communicate with my teammates and started to get a little confused. I was impressed that the RDs could see I may get into trouble and therefore prevented me from getting into a ‘dangerous’ situation. I am guessing the Jenga task may have taken around 1 hour so I suspect the next task was

strategically placed within the race by the RDs. We had to run round 2 reservoirs, about 3km, racing against the others teams. I thought that we might have this in the bag as our team was full of fast runners however it all depended on us not getting lost. Considering it was dark, we had to stay on the ball and not take a wrong turn. This soon got us all warm, and got the adrenalin PUMPING!!!! We were flying!! I think it was the fastest 3km I have ever run and it was the best part of my 25.5 hour race. The team stuck together shouting motivation at each other and once again we won our task. We were on a high! We were then told we had to make our way to a camp in the woods. I joked that ‘was this our opportunity to drink beer, light and fire and have a dance?’ The RD said I wasn’t far wrong and I was pleasantly surprised that he wasn’t fibbing. When we got there, we were instructed to collect 50lb of firewood each (!) from the woods and then start a fire. This proved a challenge as all the wood was wet, but after about 2 hours of persistence and a very talented team member we succeeded. We then had an opportunity to take care of our hydration, nutrition and foot care and have a well deserved rest. If ‘beer’ was interpreted

as ‘potato’ then it turns out the RDs weren’t fibbing at all. We had been carrying a potato with us for the entire race which we cooked in our fires, which once cooked tasted DIVINE! Especially with butter and cheese (provided by the RDs – they can be kind). A survival lesson in how to break free from cable ties around our wrist and a very challenging mental test, we tidied our camp of litter, wood and ash and we on our way once again. After a strict PT session, we were also introduced to what we named ‘The Snake’ – a 7m long thin red sandbag. We had to fill a hessian bag with 30lb of dirt each, using our digging tool..... Oh, hold on, we traded that in earlier so therefore had to use our hands. Our 6 hessian dirt bags then had to be attached to ‘The Snake’ which once assembled weighed about 250lb in total! Carrying this through muddy farmers fields, we were onto our next checkpoint. By this time it was about 4am on Sunday morning (17 hours into the race) and moral was starting to dip, especially as we took a wrong turn. This was the lowest point of the race as ‘The Snake’ was uncomfortable and all the time someone was carrying the 25lb team weight as well. Rest stops became more frequent and much longer. At one point I momentarily fell asleep whilst walking with ‘The Snake’ which

Edale, Derbyshire, UK

F.E.A.R 27TH JUNE ‘15

9PM

Cardiff, South Wales

28TH NOVEMBER ‘15

9PM

Norwich, Norfolk

Issue 7 | Obstacle Race

RACE REVIEW: PRIMAL EVENTS FEAR

ONE TRUE GRIT AD

LAST YEARS

WINNER TEAM MUDDY KIT Who will win in 2015

CMY

Wow,

WHAT A

FEELING!

seems impossible considering I was carrying 30lb+ and attached to my team mates..... Thinking that we could see the other team on our tail, we gave ourselves a kick up the backside and got a shimmy on making it to the next checkpoint. Throughout the race, I was punished twice. The first was a voice ban, which if you know me, you’ll understand how difficult this was. If I spoke, ALL participants would be punished. This lasted for about 2 hours and by far was the hardest challenge I have ever encountered! As soon as voice ban was lifted, I had to wear a respirator mask for about 2 hours, this was roughly 22 hours into the race. One benefit - at least my face was warm. We did get some funny looks from early morning Chesterfield walkers..... We looked sad, tired, and muddy, we were carrying The Snake and I was wearing the mask. After a few more tasks, to round the race off, we navigated our way to Chesterfield Town Hall where the RDs stood at the top of a 250m (approx.) concrete hill. We had to crawl to the top without our chests leaving the ground. After

Obstacle Race | Issue 7

25 hours of being on the move and knowing we were so close to the finish, this was an extremely challenging task and the pictures show the pain we were in. When the last team member reached the top, we all held hands and walked towards a toolbox which held our finishers plaques. We had been given 2 pieces of wood throughout the race that when put together formed the base of our trophy. Wow, what a feeling!! Especially as the 10am Sunday sun burst through the clouds to celebrate our victory! Not only had we completed the race, been a super strong team but we had also won! Fortunately the weather throughout the race was very good, it did not rain and wasn’t too cold. Mother Nature was on our side, as if it had rained, it would have turned our race into a very difficult one and I suspect we would have hit some very low points. There are of course so many things that I have not included in my review about the event. I

do not want to give too much away. In total we had covered round 15 miles, each mile having a challenge to it, while other Primal Events have been 50+miles. Primal Events offer several different kinds of events. FEAR was a team event where we were taken to the edge of our comfort zone but encouraged to think as a team and to also finish. They also offer a 12 hour Training Camp and then finally On Trail, a 48 hour challenge that claims to break you. I encourage you to enter into one of the Primal Events, so you can push your boundaries and see what your body and mind are capable of. I personally learnt survival skills, navigation and how to think quickly and laterally. And I now know I can complete mental and physical tasks even when I am exhausted and cold. I feel stronger about future events and can no longer complain about carrying a sandbag for a few miles.

IF YOU’RE LOOKING TO PUSH YOUR BOUNDARIES THEN THIS IS THE EVENT FOR YOU

FEATURE: HOW TO CLIMB A ROPE

Obstacle Course Racing

EQUIPMENT REQUIRED:

ROPE CLIMB

101

A short length of rope about 1.5 meters long Long socks or calf sleaves to protect your legs A climbing rope Bench, chair or a box

1.5 meters

Conquering the rope climb can be very daunting for a newcomer to OCR and even for some experienced racers. It is often explained by many in an overly complicated manner confusing said racer even further. In the race environment whether you are new or experienced, efficiency and energy conservation are paramount.

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

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

Obstacle Race | Issue 7

raced at an elite level in 2013 and emerged as one of Queensland’s top Obstacle Racers. He took a step back from racing in 2014 to focus more on his PT business and pass on his knowledge and training to aspiring Obstacle Racers. He operates his Personal Training business Evolution Body Transformations in North Brisbane, Australia.

Troy can be contacted at

evolutionbodytransformations.com.au facebook.com/EvolutionBodyTransformations

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

TROY LUM

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

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

Bench. chair or a box

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

Written by

There is no doubt there are many ways climb rope, however this is my ‘How To’ on climbing with your feet using a foot lock technique. In my view it is one of the fastest and most efficient ways to climb.

1 2

Long socks or calf sleaves

Put away your bench and stand in front of your rope, reaching up high and gripping tightly. Bring the knees up as high as you can with the feet crossed as you did in practice. The rope should sit in-between the feet as before so all you need to do is bring the bottom foot around and lock it in on top as before. If done correctly the rope will run down under the bottom foot and be locked in-between the top of one foot and the bottom of the other. Now stand up, it does not matter which foot is on the bottom, which-ever is most comfortable for you.

0408 347 885

Issue 7 | Obstacle Race

FEATURE: A NEW WAY TO TRAIN

A NEW WAY TO TRAIN

PARKOUR

Parkour or Free Running is known as the art of moving efficiently and quickly through obstacles – a mind-set which allows you to find the most efficient route to overcome any obstacles. It’s a discipline that builds high levels of strength and coordination and traceurs (Free Runners) are able to glide over seemingly impossible obstacles with ease and style. The skills and qualities developed when training Parkour are just the type of skills needed in an obstacle race; strength and power to get up onto and over obstacles, and the accuracy and coordination to properly land jumps and leaps. Free running also develops the flexibility, core strength and endurance necessary to perform well all the way round the course and not just on the obstacles. Incorporating elements of Parkour into your training will offer significant benefits to your performance during obstacle racing. As

opposed to the type of training you may do in a conventional gym, Parkour will not only develop functional skills directly relatable to the obstacles you’ll come across on the course, but will also develop your confidence and mental preparedness to tackle obstacles, which will give you one less thing to worry about on race day. Parkour encourages you to tack obstacles in the most efficient method possible, meaning that you won’t waste unnecessary energy negotiating obstacles in inefficient ways. If there’s an obstacle out there that a Free Runner like Kie Willis couldn’t tackle, we’d be very surprised, so he’s put together his top 5 Parkour moves to get you obstacle race fit. Kie Willis is one of the world's leading free

Plyometric jumps (vertical)

TO BUILD EXPLOSIVE

runners and is a leading light in the UK free running scene, competing for Storm Freerun. He has 9 years training, 7 years professional experience. He’s sponsored by Storm Freerun, Multipower Sportsfood and Fastbreak Bags. So who better to show us the ropes than this awesome athlete. Kie Willis uses Multipower Sportsfood who are celebrating 25 years of Fit Protein #StillGoingStrong.

Visit:

WWW.MULTIPOWER.COM

Bring the legs up and tuck the knees into the chest; this will give your feet the extra height that allows them to clear the lip of the box. Land with the front 2/3 of your foot on the box and be sure to get your weight forward to balance yourself.

Obstacle Race | Issue 7

Wall runs with climb up TO DEVELOP EXPLOSIVE

LEG POWER AND

UPPER BODY

STRENGTH

LEG POWER

Starting several feet away from the wall or box you’re jumping onto take a couple of large steps towards it. Start the jump by stepping so that you’re taking off with both feet in line and about 10 inches apart. As your back foot lands dip down, swinging your arms back. Without pausing explode up, swinging your arms up into the air to give you extra momentum as you leave the ground.

2 4

3 5

Taking a few steps up the wall jump up, aiming to get your hands over the top of the wall so you can grip with your fingers tips on the opposite side of the wall. Transition on to the top of the wall by pulling your body upwards with your arms and pushing against the wall with your feet. Focus on getting your weight forward and your chest over the wall as soon as it comes into line with it, then change the hand position so you’re in a press up position. Press up using your arms, chest and shoulders until you can lock your elbows. Once there, bring your strongest leg up, and get the foot onto the ledge. Use the toes of the opposite foot to stabilise the body as you do this. Once there, keeping your weight forward and over the wall, press up using the leg and arms and bring your other foot up onto the ledge, then stand.

4 5

7 Issue 7 | Obstacle Race

FEATURE: A NEW WAY TO TRAIN

4 Muscle ups to feet

TO DEVELOP CORE

MUSCLES AND UPPER

BODY STRENGTH

Grab hold of a bar slightly higher than you are with your arms fully extended upwards and hang downwards. In one motion, pull yourself upwards as if doing a normal pull-up, while simultaneously bending your knees and swinging your legs upwards to give you some forward momentum. When you swing backwards, use this momentum to propel yourself up by pushing upwards so that your chest is leaning on top of the bar. From here, straighten your legs and kick them out slightly to give yourself some upward momentum and push upwards with your arms, until they are fully extended and your body is perfectly straight.

Vault sequences

TO DEVELOP

CO-ORDINATION AND

EXPLOSIVE LEG POWER

Walk towards a railing so that the front foot lands about 10 to 12 inches in front of the rail. Without pausing lean over the bar putting the lead hand on the rail and kick the back foot up on to the rail. Transfer your weight onto that leg as it lands, and pull the back leg up and through between the leg and arm. As the leg comes through and your weight comes over and past the rail bring the foot off the rail, land the feet and lastly get off the rail walking away. The idea is to keep the momentum all the way through the movement. To develop this, try vaulting back over to the side you started on in one continuous movement.

Obstacle Race | Issue 7

Issue 7 | Obstacle Race

FEATURE: A NEW WAY TO TRAIN

Dynos (Dynamic pull ups)

TO DEVELOP EXPLOSIVE LEG POWER, CORE MUSCLES AND

UPPER BODY STRENGTH Hang from the bar and place your feet on the wall. Swing a little into the wall by bending the knees and then explosively pull the body up, drive up with the feet to give you extra momentum. As the chest travels past the line of the bar continue to push down on the bar to add height and then twist your body round sighting your grip point on the next bar. Catch the bar and use the legs to set yourself and absorb the movement.

RACING THIS SUMMER? HERE IS THE ONE YOU WON’T WANT TO MISS:

THE UK’S PREMIER OBSTACLE COURSE RACING & LIVE MUSIC

FESTIVAL

NOTE This movement can also be performed using two walls.

WWW.AIRFIELDANARCHY.COM

Obstacle Race | Issue 7

RACE REVIEW: PAIN AND SUFFERING

The day after The Pain & Suffering weekend, I can guarantee my Facebook News feed will be FULL of statuses of OCR Kisses, people unable to move and other movement-inability related posts but all with a sense of humour and achievement.

Pain and Suffering

WINTER When you enter into any of The Pain and Suffering Races by Ultimate Adventures, there’s one thing I can promise you.... you will be in Pain and you will Suffer.

Obstacle Race | Issue 7

The Pain and Suffering Race was one of my very first obstacles races which means it will always be high up on my favourites list as it made me fall in love with OCRs. A great starting point for my review is that the event is very well organised and is such great value for money. You can currently enter any of next year’s races for just £38!! That’s a whole lot of suffering for your money! And generally each of the race distances are longer than what is advertised which is more miles (and suffering) for your money. You have the choice of entering Suffering 5 (5k), The Suffering (10K) or The Pain & Suffering (10 miles). Of course there is always a crowd of OCR crazed lunatics that think it would be fun to run all three distances in one weekend, so Ultimate Adventures offers it – The Suffering Legends!!! Yes, I am one of those OCR crazed lunatics, so jumped at the chance of becoming a Suffering Legend. I entered into the event a week before so my race entry pack was waiting for me at registration. As I was running all 3 races over 2 days, it was great to receive all of my race packs in one go. I am easily pleased when everything comes in the envelope that I need including bib pins and cable ties, this just makes my pre-race routine that little less stressful. The start line was narrow and a little cramped and I could see a few hurdles and cargo nets close to the start so pushed my way to the front so I didn’t get caught up in the crowd. I find it better to have several hundred metres of running with no obstacles at the start of race so to prevent bottle-necking early on. After the start though, the obstacles were well spaced out. Having run these races before, it was great to see a different course route and format of obstacles throughout to keep things fresh and interesting. The thing that makes The Pain & Suffering Races different from other obstacles races; are the marshals, who are also known as ‘Reapers’ who hand out punishments. These can be burpees, pushups, squats and star jumps to name a few. I do love a good punishment however I do think these need to be regulated to a set exercise for each reaper for competitive runners, as at times I got 10 squats while a friend of mine got 15 burpees, which obviously takes longer. Given that I ran 3 races of different distances, I do not want to list all the obstacles that I encountered except give you an outline of what to expect if you were to run these races.

There is a section in each race distance that involves a steep hill which we had to run up and down about 9 times ... it was steep! enough to slow you to a walk

Issue 7 | Obstacle Race

RACE REVIEW: PAIN AND SUFFERING

LAURA TRY The Suffering Location: Rockingham Castle Distance: 5km, 10km, 10 miles Number of Obstacles: 35 Sort of Terrain: Woodland, trails, hills, fields and lakes. Level of Mud: 9/10 Difficulty Level: 8/10

When asking anyone to describe a Pain & Suffering Race, one word will trend... Hills! There is a section in each race distance that involves a steep hill which we had to run up and down about 9 times... it was steep enough to slow you to a walk going up and then feel unstable running (or in my case, sliding on my bum) coming down. Hello glute, hamstring, quad and calf burn. : ) In each of the races, there was another section of hill repeat runs, this time not as steep but longer in distance. I heard a few runners say they were getting bored of this format however for me this adds to the mental challenge as well as physical aspect of The Pain & Suffering races – it’s about pushing your boundaries and perhaps not always enjoying the course. The race directors know it sucks and that is why they include it, and that is also why we keep going back for more each year. This particular hill repeat included a tyre carry on the last leg. I have a confession... On the 10 miler, we had to carry 2 tyres instead of 1 (as in the 5k and 10k). I ‘accidently’ dropped one of my tyres at the top of the hill (Ooops). I was completely sussed out and the Marshal/Reaper made me carry it back up and down the hill before I could continue. Lesson learnt! Another word association with Pain & Suffering is Jerry Cans. The course includes a 4 x 4 track where we had to carry our jerry cans filled with water up and down short hills, through

Obstacle Race | Issue 7

water ditches covered with cargo nets and over walls. This for me is always the most challenging part of the race as the containers are all the same weight and I can struggle to get it on my shoulder, let alone carry it though the course. There was another point in the race where we had to carry a water-filled jerry can through a river and under a wet cargo net, teamed with punishment from Reapers. There were times where the course was tricky to follow and I felt like I was running off course, so I think a few more markings and tape would be useful in the future. Within 1km of the finish, when we were cold and tired especially after running all 3 races, we ran through an extremely muddy river decorated with brambles, then had to do press-ups under a wet heavy cargo net in the mud whilst being hosed with water... it didn’t feel nice, I didn’t enjoy myself however I wouldn’t have it any other way! Other obstacles included a long foamy water slide, a very tricky set of monkey bars, a skip filled with cold water with a cargo net over the top, horse jumps, a very slippery tyre wall, tractor tyre flips and tackling what mother nature had to offer running though the beautiful woodlands and fields of Rockingham. There is a great feeling of camaraderie at The Pain and Suffering races, people helping each other and having fun. Even the front runners were helping others out at the end, as there was a thick 8ft wall with no ledges to grab or heel hook onto.

There are lots of spectator opportunities, with an option for them to get involved and hand out punishment. At the start and end of the race, marshals and spectators will throw big wet heavy sponges at runners, which at the start feels fun. At the end, it just makes climbing under the double length cargo nets somewhat miserable. In each of the races, the home-straight included a series of 5 8ft walls, inverted and normal, with the 10 miler having a team of rugby boys ready to tackle you before the finish line. When I finished the 10 mile race, I was so covered in mud that I could barely recognise myself in pictures. The RDs are always on site, chatting to runners and spectators and being great hosts, which I think is so important and that is why people return. The event village is great at the end of the races, with a beer tent, music, changing rooms and a fantastic merchandise shop, where all the clothing and accessories are priced really well and are such great quality. I bagged myself a Pain & Suffering Beanie to mark the occasion of becoming a Suffering Legend. We got a cool medal at the finish line, a great tech t-shirt, water and a goody bag with a flapjack. The pictures are free and the atmosphere is fantastic! This event should definitely be on your yearly race calendar.

There is a great feeling of camaraderie at The Pain and Suffering races, people helping each other and having fun.

If you feel brave enough, I encourage you to become a SUFFERING LEGEND! It feels incredible! Plus you get a special edition Suffering Legend T-shirt which gets some serious kudos down the gym! AND... you get free food after the last race.

RESULT!!!

Issue 7 | Obstacle Race

RECIPES

LETS GET COOKING Here are our tasty treats for this issue. If you give them a go, share your results on our facebook page, obstacleracemagazine

Thai Turmeric BEEF CURRY

WITH STIR-FRIED

PINEAPPLE

SERVES 4 THE STIR FRY

INGREDIENTS

1 tsp. Coconut Oil 2 thin frying Steaks, roughly chopped 1 Red Bell Pepper 200g Pineapple 1 Tbsp. Honey

The Sauce 1 Tbsp. Coconut Oil 1 Tbsp. Thai Green Curry Paste 400ml Coconut Milk, separated from the thick cream and the water 1 Tbsp. Ground Ginger 1 Tbsp. Ground Garlic 1 Tbsp. Turmeric

METHOD Heat a sauce pan with the coconut oil to a medium heat Add the Thai Green Paste and continuously stir until fully incorporated Next, add the ground ginger ground garlic and turmeric, stir for a few seconds Add the coconut water and then turn down the saucepan to a low heat and allow to simmer

RAWnola

PECAN

PIE

Upon the Christmas adverts being played on our screen, we start to see the supermarkets fill the aisles with seasonal goods, treats and gifts however, you havenâ&#x20AC;&#x2122;t tasted Christmas until youâ&#x20AC;&#x2122;ve had RAWnola in your life! RAWnola is a grain free granola cereal that is first bake in cinnamon, all spice and coconut oil, plenty of raw, natural nuts, fruits and seeds which cause a burst of Christmas explosion with every mouthful! It works great as the base to cheesecake, toppings of crumbles and even a RAWnola Pecan Pie creating a warm, snug feeling inside.

SERVES 8-10 INGREDIENTS 1 RAWnola Pie Crust 3 Large Eggs 2 Tbsps. Honey 2 Tbsps. Coconut Oil, melted 1 Tbsp. Chia Seeds 100g Pumpkin Puree 200g Whole Pecans

RAWNOLA CRUST INGREDIENTS 350g RAWnola 1 Tbsp. Dates 2 Tbsp. Coconut Oil 1 Egg

RAWNOLA CRUST METHOD Pre-heat the oven for 160C Place all the ingredients in the food processor and pulse until mixture forms a ball Press dough into a 9-inch pie dish Bake for 8-12 minutes

ASSEMBLY METHOD

Meanwhile, heat a wok to a high heat and add the coconut oil Next, add the beef, bell pepper, pineapple and honey Continuously stir until the beef is browned, the pineapple is grilled and the bell pepper has softened

In a food processor, combine all the ingredients together apart from the pecans until you reach a smooth, thick consistency. Stir in pecans by hand Transfer filling into crust

Finally, turn down the frying pan to medium and add the sauce Bake at 160C for 40-50 minutes, Keep stirring whilst you add the coconut cream and allow to thicken and warm Garnish with fresh ginger and coriander and enjoy!

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Bring the pie out of the oven and place on a cool rack Leave to cool completely before ENJOYING!

Issue 7 | Obstacle Race

RECIPES

JERK CHICKEN AND SWEET

POTATO

CHIPS

Meal prepping is brilliant and timing saving! Taking 2 hours on a Sunday evening when cooking your Sunday meal by chopping the veg, marinating the chicken, preparing your snacks and baking a dessert for everyone to enjoy throughout the week. This recipe requires marinating the chicken for a minimum of two hours or overnight the fridge: I recommend the second option. This will intensify the flavour and mean you can do other stuff at the same time, for instance the chips! In addition this recipe is perfect in the winter bulking season. The chicken will ensure you receive the level of protein your muscles will need to repair, plus the glycogen from the sweet potato and essential vitamins and nutrition from green vegetables so that you will be able to train harder for longer.

SERVES 6 JERK MARINADE

INGREDIENTS

1 tsp Ginger Paste 1 tsp Garlic Paste 1 tsp Chili Powder ½ tsp Dried Thyme 1 Tbsp. Ground All spice 1 tsp Lime 2 Tbsp Fish Sauce 2 Tbsp Coconut Oil 3 Tbsp Honey 1 tsp Cinnamon

6 Chicken Breast 1 Lemon

SWEET POTATO CHIPS 1.2Kg of Sweet Potato 1 Tsp Olive Oil 1 Tbsp. Mixed Herbs 1 Tsp Black Pepper

COCONUT

CARROT

SOUP

For many years, coconut has had a bad reputation because it’s high level of saturated fat however, in recent years scientists have discovered that this is the key to help the body burn more energy and lose weight more easily. The unique structure of the short chain fatty acids and the medium chain fatty acids found in coconut allows them to be burned more readily for energy and increase total energy expenditure over the day. Furthermore, 300g of coconut contains 670mg of Potassium. This is much more than any sports drink you can buy. To learn more about the benefits of coconut or our Sweet Coconut Cake go to www.designed2eat.myshopify.com Now, that the weather is getting colder, you may start looking for that meal which will warm you up inside whilst you relax in front of the television after a long day at work or training. I recommend keeping your coconut milk in the fridge and not shaking the can before making this recipe because one simple trick I learnt from Thai cooking when cooking with coconut is, to cook the ingredients in the water and then thicken the soup or curry at the end with the cream. It makes more a more intense flavor and creamier texture.

SERVES 4 INGREDIENTS 1 Tbsp. Coconut Oil 500g Carrot, roughly chopped 1 Onion, roughly chopped 1 Tbsp. Ground Ginger & Garlic 100ml Vegetable or Chicken Stock 1 tsp Black Pepper 1 tsp Ground Coriander 400ml Coconut Milk, separate the water from the thick milk at the top of the can Handful of fresh Coriander

METHOD METHOD

To make the jerk marinade, combine all the ingredients in a food processor blend to a purée.

Pre-heat the saucepan to a medium heat with the coconut oil Once, the coconut has melted, add the ground ginger, pepper and ground coriander followed by the onion and carrot

Taste the jerk mixture for seasoning Make a few slashes in the chicken breast and pour the marinade over the meat, rubbing it into all the crevices. Cover and leave to marinate for minimum of 2 hours or overnight in the fridge. To cook in the oven, heat to 200 C Degrees Fan. Put the chicken pieces in a roasting tin with the lemon halves and cook for 45 minutes until tender and cooked through.

SWEET POTATO CHIPS METHOD Toss the sweet potato with the oil and herbs in a large roasting tin, then roast for 40 minutes until starting to soften and turn golden . Serve with the jerked chicken breasts with some green vegetables of choice and ENJOY!

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Continuously stir for 5 minutes until then begin to soft and are well mixed Next add the chicken stock and coconut water and stir Allow to simmer for 15 minutes with no lid Finally add the coconut milk and simmer for a further 5 minutes Switch off the heat and allow to settle whilst you prepare your food blender Pour the mixture in the food blender and blend until you reach a smooth consistency Garnish with fresh coriander and enjoy!

Issue 7 | Obstacle Race

KIT TESTING

Review

INOV-8 MUDCLAW 300 £85

INOV-8.COM

It’s early December, it’s freezing cold, and I’ve been dragged out of my cosy bed to test out the new MUDCLAW 300.

With very few opportunities to get them tested out properly before the New Year, I took them to MSB Winter 2014 in Daventry, to put them through their paces through some of the boggiest mud on the OCR calendar. The new MUDCLAW 300 and 265 have visually

Obstacle Race | Issue 7

had a real shake up, with a striking blue and red design for the 300 and dark blue for the 265. The actual spec of the shoe is very similar to the old model. The MUDCLAW 300 now has the same flatter heel unit as the MUDCLAW 265(3mm), while still maintaining its 6mm drop (heel to toe differential). Inov-8 have also added more flexible materials to the upper but while adding durability which is a real bonus. All of my previous OCR outings have been with competitor trainers, so I was going in to this with a completely open mind. The first part

of the run was on pretty solid turfed ground, so it wasn’t really a challenge for these mud eaters. It wasn’t long though before we started to hit the wetter mud. I was purposely lunging into corners and testing out whether I could skid in them, but the MUDCLAW tread design meant I wasn’t going anywhere. After the mud, it was into the water. This is where my other trainers had a bit of an edge. I did feel a fair bit of squelch when I exited the lake, and after jumping straight back in to knee deep mud, there was no chance of draining them.

The final test came on the steep muddy embankments. By the time I’d got to them, my son had lost both of his trainers, so was running in socks, and a slippery muddy back was the last thing he wanted to see. The MUDCLAWS chewed the embankment up and spat it out the other side. No issues whatsoever, and I also managed to drag the bog up after me. Overall, the new Mudclaw 300 are a good addition to the popular inov-8 range and I know I’ll be seeing them a lot more next year in the UK OCR scene.

Comfort: 9/10 Stability: 9/10 Grip: 9/10 Weight: 9/10 Appearance: 9/10

Overall: 90%

Issue 7 | Obstacle Race

REGULARS: MUDTREST

ORM

GOLD VEST

SELFIE

MUDTREST Want to get your picture on our Mudtrest wall? Email your photo, name and a short description to letters@obstacleracemagazine.com

HAVE YOU GOT AN AWESOME PICTURE YOU WANT TO SHARE?

To get your picture on to our Gold Vest selfie wall email us with your name and a description at the address below: LETTERS@OBSTACLERACEMAGAZINE.COM

GET YOURS TODAY! Sed molorendel idebit, ut diorio quia Te nam eraes enihillent. Ique soluptiur? Is sus estemporem. Nem quid qui bla dolorat empere verum quia vendiam, officto bla con es pelliti atioreicime laborehent laut voluptat facearum, odi

Obstacle Race | Issue 7

Issue 7 | Obstacle Race

REGULARS: MUDTREST

Obstacle Race | Issue 7

REGULARS: MUDTREST

Issue 7 | Obstacle Race

KIT TESTING

Kit review

TRAINING TIP

FITNESS TREE

Training in the outdoors will not only get you out into the fresh air but also help your body to acclimatise ready for your coming race season.

Could this be the ideal outdoor training companion for an Obstacle Course Racer? Kevin has been lucky enough to get one of these fabulous pieces of kit set up in his back yard, to get himself ready for the busy 2015 season ahead. A full review of exactly what he thinks of it will be coming up in a future issue. For now we really want to tell you all about it as Kevin hasnâ&#x20AC;&#x2122;t stopped talking about it for the last few weeks, because each day he seems to find a new exercise to do on it or a new goal to reach. If you love the outdoors and hate being stuck in the gym, youâ&#x20AC;&#x2122;ll love this. Obstacle Course Racing involves a great deal more than just running. Obstacles need participants to have the upper body strength to

Obstacle Race | Issue 7

lift their own body weight, the co-ordination to climb over barrels or walls and the flexibility to crawl through tunnels. If you seriously look at what the average obstacle course entails you will know that you require a specific strength endurance element in your training program. The Fitness Tree allows you to carry out full body strength and functional exercise in your own garden. You can use the Fitness Tree in isolation or combine it with running drills to create a strength and CV circuit. As well as circuit training the Fitness Tree is great for High Intensity Interval Training (HIIT). The Fitness Tree has huge functionality

yet takes up minimum space in any outdoor environment. It will increase strength, challenge your core and push your fitness to new levels. You can perform over 50 exercises due to its unique adjustable attachment branch that moves up and down the fitness tree pole. Suspension trainers (TRX), Resistance bands and a punch bag can also be used on the Fitness Tree to give endless exercise and workout options. Many websites, articles and experts give you advice and tips on OCR training and with a Fitness Tree in your garden space you will always have access to a challenging workout that is great to incorporate into your OCR Training.

We have designed a Fitness Tree workout program to prepare participants for the demands of OCR. The following sample Fitness Tree workout targets strength endurance training. It can easily be combined with HIIT running intervals to prepare for an obstacle course race. As with any training program, ensure that the exercises are the appropriate skill level and intensity for the user, and where necessary modifications can be made to make exercises easier and harder on the Fitness Tree. (Fitness

Continue onto the next page for your very own free Training Program!

Trees come with exercise manuals for bodyweight exercises, TRX / suspension trainer exercises and resistance band exercises as standard)

Issue 7 | Obstacle Race

CAN YOU SURVIVE THE HUNTER GAMES?

KIT TESTING

Get involved in the newest and most epic race series in the world. Hunter Games brings a brand new dimension to outdoor racing. Race against other competitors from checkpoint to checkpoint, whilst evading the formidable Hunter Force, who are made up of ex military personnel from the Parachute Regiment, Royal Marines and British Army.

Fitness Tree

TRAINING PROGRAM

Are you fit enough to test yourself against the toughest military units in the world?

Complete twice a week (All exercises to be completed using the Fitness Tree)

EXERCISE

INTENSITY

WORKOUT INTERVAL

WARM UP - Incline mountain climbers - Incline press ups

Bodyweight exercises

30 secs 30 secs

RECOVERY INTERVAL 1 min after each circuit while performing stretches

Perform BW exercises as a

10-15 reps

2. Arm support knee raise

Bodyweight exercises

10-15 reps

3.Tricep Dips

10-15 reps

4. Supported single leg lunge

10-15 reps

5.Inverted row

10-15 reps

STRENGTH CIRCUIT 2

Complete as many as

6.Wide grip pull ups

possible before moving on

7. Hanging leg raise

Bodyweight exercises

to the next exercise with

8. Behind the back bicep curl

a minimum rest period in

9. Close grip press up

between exercises

15 seconds between exercises

Keep rest to a minimum

Perform circuit 2-3 times

12-15 mins

Perform circuit 2-3 times

12-15 mins

10. Supported pistol squat COOL DOWN

30 secs

1-2 times

Stretch major muscle groups worked

For more information check out their website www.fitnesstree.co.uk or get in touch with them by email at sales@fitnesstree.co.uk.

Obstacle Race | Issue 7

ONLY THE STRONG WILL SURVIVE AND NOT GET CAUGHT...

circuit 2-3 times

STRENGTH CIRCUIT 1 1.Pike shoulder press

LAKE DISTRICT

SETS

5-7 mins

30 secs

- Supported squat

Brecon Beacons

Races are open to individuals or pairs and open to all! Contact us today for more information. www.huntergames.co.uk info@huntergames.co.uk

SCOTLAND

TRANSYLVANIAN ALPS

FEATURE: A NEW WAY TO TRAIN

A NEW WAY TO TRAIN

TRAILS & FORESTS

By Coach Michael Wild Forest Gym

Continue onto the next page for Coach Michaels’ Forest Training

When it comes to forests there is only one coach that Obstacle Race Magazine needs to call on to gather all the ins and outs as to how you can train for your next OCR race. So with great enthusiasm and experience we ask Coach Michael of Wild Forest Gym to reveal his secrets to OCR training in the forest.

Obstacle Race | Issue 7

The forest is my 2nd home. It is where I train 6-days a week. The forest is a gym, a playground, a hang out, it’s fun, and importantly it is the most incredible natural obstacle course that you can find. It mimics OCR weather, terrain, obstacles, trails, streams, ponds, lakes mud, temperature and challenges. So that’s it all summed up in 3 sentences, or maybe not. Wherever you are in the UK, you will not be far from a forest or woodland. However, some forests are that bit more special than others when it comes to terrain and natural obstacles. So it is worthwhile going out and exploring what is on offer (always get the permission of the landowner before accessing the land). Some forests have ridges, hills, valleys, streams, ponds, lakes and interesting

trees and dead wood. These will offer interest and additional technical aspect to your training.

SWITCHING ON THE SENSES The other major draw is the experience of being in the forest, is that it switches on your senses of: touch, vision, hearing, smell and hopefully not too much taste, apart from the odd face plant! Talking of smell it is quite a contrast to the average gym with its testosterone pumping body builders, loud music, tv screens and artificial air. It is not our intention to turn you into tree huggers, but there is a lot to be said about the

connectivity with the ground, terrain, and the energy and features of the forest. For instance the trails you run, carry, climb, descend are those that simulate race conditions, but more important to that, is the importance of understanding your connectivity with the ground, when it comes to optimizing your experience. What I am talking about is the way you adapt to the undulating terrain, ride the bends and berms. What we are talking about is running with it rather than just over it. This not only adds to the experience, performance and speed, but it also reduces your risk of injury. It teaches you to be more aware of what is around you, becoming adaptive and developing your peripheral vision as well as your orienteering skills.

FOREST DEBRIS Forest debris is one man’s pests and an obstacle racers pleasure, when it comes to going over, under, through, carrying, climbing, descending, lifting, balancing and throwing. We get to use the logs, branches, trees, stones, fences, walls, streams, rivers, ponds and undergrowth. And the great thing is they change, literally week-by-week each session is different as something falls, grows, shrinks, relocates and moves.

NOTHING IS EVER THE SAME. Then comes the change in season and with it the mud, rain, snow, ice, sun, compacted

ground, heat, cold, foliage, undergrowth and change in light. And with each we become more adaptable, resilient, acclimatised from one extreme to the other.

FOREST ENERGY When you begin to understand the experience of training and racing in the forest then you feel its energy. An energy once harnessed will enable you to ride, run, jump, climb with it, enjoy and have fun rather than fighting it. Once harnessed you become part of it. Your senses are ablaze, your vision is strong, and you breathe and smell the life within and around. It is quite addictive, will you get hooked?

Issue 7 | Obstacle Race

FEATURE: A NEW WAY TO TRAIN

REGULAR: AFITNESS FEATURE: NEW WAY TO TRAIN

COACHING ADVICE Anyone can climb, jump, lift, throw, catch, carry, pull or balance. However optimum performance, speed and power come from learning advanced techniques & skills, rather than using strain or brute force. What do you use?

Coach Michaels’

FOREST TRAINING CLIMBING

JUMPING

LIFTING,

TREES LIMBS - Most forests or woodlands have trees with low limbs i.e. less than 2 metres from the ground. Great for variations in pull-ups, body hangs, lateral traverses, inverted scrambling branch to branch. Hand only techniques and hand n foot.

LOGS – Use horizontal tree trunk or large branches to jump over.

THROWING & DRAGGING

LOW TREE CLIMBING – Tree climbs where you can fit your hands around the trunk and clamp your feet on either side is excellent for core and upper body strength.

STREAMS – Jump across/up/down small streams.

GYM ROPE CLIMBING IN TREE – Climb a gym rope in your forest tree. In addition to the rope you will need a throw rope and throw weight to install and retrieve rope from the tree. Rope climbing is one of the best upper body and core ways to train. But is dangerous when not supervised by a coach.

TREE STUMPS – Jump up/down.

BRANCHES – Use 2 thin branches as jump markers for your launch line and your landing area.

TRENCHES – Jump across/up/down trenches.

PUDDLES – In this wet weather just puddle jump. It may sound simple but it is affective. Plus it will remind you of your childhood days probably.

LOGS – Every log has a different centre of gravity, shape and grip. This will train your muscles and your mind multilaterally, rather than only doing specialised movements. STONES - Every stone similarly has a different centre of gravity, shape and grip. WEB SLING & CHAIN – Use to drag stones & logs. Great for working shoulders, arms, core & legs.

BALANCING

CRAWLING

TREE LIMBS – Use fallen tree limbs and trunks to balance. Each will have a different texture, diameter and sturdiness. Make sure they are sturdy and low level.

Use the flats and the ridges to practice hand and foot crawls, barb wire crawls/rolls and inverted crawls.

TREE STUMPS – Use different size and height stumps. Balancing exercises can improve your coordination, minimize risk of injuries during physical activity, and even build strength.

THE BENEFITS OF CRAWLING Crawling can improve you endurance and strength. It also restores your central nervous system, lowers your stress levels and allows you to recover faster from the rigors of your training or OCR race.

WIN a FREE 90-minute Wild Forest Gym Training S ession

DANGER WARNING

Obstacle Race Magazine want you to experience a forest training session so we have partnered up with Coach Michael to offer one reader a FREE 90-minute Wild Forest Gym Training Session. To enter visit :

Training can be dangerous. Particularly when you train outdoors in a non-coached and unsupervised environment. It can lead to serious injury or even death. Not all apparatus and natural objects are suitable for training on. It is important that you check that whatever you use is fit for the purpose and that it can hold or take your body weight (Always check breaking strain guidance). Training in the wet, cold and winter conditions

bit.ly/ORMforest

Obstacle Race | Issue 7

makes surfaces slippery and dangerous. Always be aware of the risks and seek coach advice and supervision. Trees, branches, walls and other natural and man-made objects, surfaces and obstacles are DANGEROUS. There is always a risk of slipping or falling. Always use a safety mat to reduce impact and risk of injury. Always train in groups rather than on your own. Always tell someone where you are training.

Issue 7 | Obstacle Race

FEATURE: FITNESS

Foam Roller

When & How to Use it

Foam roller

WHAT ON EARTH

DO I DO

Foam Roller Massage is best performed after warming-up, and prior to static stretching and dynamic mobility exercises.

1 2 3 4

WITH IT?

Warm-up Foam Roller Massage Static Stretching Dynamic Mobility

WRITTEN BY: CARL WIBBERLEY IMAGES BY: CARL WIBBERLEY FEATURING ANDREW RODGERS

FOR MORE INFORMATION ON THIS, THEN GO TO OUR YOUTUBE VIDEO CALLED FOAMROLLING WITH ORM.

Foam Roller

Benefits Deep-tissue massage helps create longer, smoother, healthier muscle tissue which: Recovers faster

Foam rollers are the recovery tool that every person who uses one loves to hate. This makes the medieval torture devices of old seem tame. The first time you roll out that solid as a rock, coiled spring of a muscle, you find a new sort of pain. So for anyone who’s seen a roller in the corner of the gym and thought ‘um, what do it do with that then’, this article is for you.

Deep-tissue massage with your foam roller makes your muscles longer and smoother by causing “trigger points”, or knotty areas in your

Obstacle Race | Issue 7

muscles, to be released through a process called myofascial release. Deep-tissue massage is actually the only way to release these knots in your muscles, which is why foam rolling has grown so much in popularity. Foam roller massage is relatively cheap and very effective. Stretching, without any deep-tissue massage, will only make the knots in your muscles tighter. Think about it this way: if you tie a knot in a rubber band, and you then pull both ends of the rubber band, the knot will become tighter - the same thing is true with knots in your muscles. That said, stretching immediately after deep-tissue massage with your foam roller is beneficial, and it will encourage myofascial release. Self-applied deep-tissue massage can be performed as part of a warm-up before training, or at any other time as recovery work.

Doesn’t become as sore Allows for great mobility Is stronger Is more injury-resistant Trains more readily Improves posture

The act of foam rolling itself also improves: Balance And body-awareness

Foam Roller massage can be performed on your:

Trigger Point Therapy and Myofascial Release

Upper back, pecs, lats, glutes, hamstrings, adductors, It-band, quads, hip-flexors, shins, calves, neck, feet.

When you encounter a trigger point - which is a tender knot in your muscle - rest on that spot, breathe deeply, and slowly massage back-and forth and side-to-side with a subtle rocking motion for about 45 seconds, or until the tenderness you feel decreases by about 50%. Working individual knots in your muscles this way is called ‘Trigger Point Therapy’. Regular iterations of ‘Trigger Point Therapy’ will cause the knots in your muscles to slowly release over time, through a process called Myofascial Release. When you aren’t able to find any new trigger points, upgrade to a denser foam roller, and you’ll be sure to find more. Foam roller massage is not just for athletes - non-athletes stand to gain from deep-tissue

Perform foam roller deep-tissue over your entire muscle, usually in halves or thirds. Do this by resting your body-weight on the foam roller, and rolling back and forth, about 8 times, over each, 4-to 6-inch segment of your muscle. This will get blood flowing in your muscle, and allow you to search for Trigger Points. All you need is about 10 feet x 10 feet of open space. Carpeting is OK, but be aware it can take away some of the massage’s intensity. It’s a good idea to go barefoot or without shoes when you are foam rolling - there are many small muscles in your feet that don’t get involved when you have shoes on.

massage because becoming mobile enough to properly perform basic human movements will help to avoid overuse injuries and chronic pain later in life.

Foam Roller Safety To be safe, don’t roll on you lower back, don’t roll on joints or any other bony prominences, and be sure to take a Functional Movement Screen with your local trainer or physical therapist. The Functional Movement Screen will help to safely guide you towards good functional movement patterns. Remember to be patient - becoming mobile and strong throughout basic functional movement patterns requires a long-term commitment to foam roller deep-tissue massage and other recovery work.

Issue 7 | Obstacle Race

THE BIGGER, BETTER

ADVERTORIAL

BING BLAZER

INTRODUCING

BING BLAZER

in West Lothian E C A R E S R U O C E L C A OBST 10K

It all started on a beer mat. Just three mates shooting the proverbial and dreaming BIG. But dreaming big and taking on challenges isn’t alien to Douglas Sibbald, John Sibbald & Michael Smith. When the Bing Blazer directors take on a challenge it tends to be accompanied with adrenalin. John Sibbald is a construction training specialist during the week and a stock car driver at the weekend. John lives for that adrenaline surge and takes a huge amount of pride in preparing his stock car for events. His meticulous preparation and ability to push his car to the limits, has seen him lift the trophy as Scottish champion on two occasions. Douglas Sibbald unlike his brother decided on a slower pace of vehicle to challenge himself. He biked his way through 600 miles of Nevada desert in a 6 day challenge. Douglas has always had a passion for training and built his own gym with friends in the construction industry. The gym aka “the cave” is maintained by the skills of the members and brought to life by the cave man based training sessions and camaraderie that epitomises obstacle course racing. Michael is also very familiar with gyms having spent 14 years in the fitness industry. His role within the Team Scotland Medical team and as a strength and conditioning coach has seen him travel the world, experiencing major sporting events such as the Olympics, Commonwealth Games, Rugby 6 Nations and FIBA European Championships. Despite working with multiple sports, Mikey’s real passion is obstacle course racing. His biggest challenge to date was the World’s Toughest Mudder in November 2014. Mikey crossed the finish line after clocking 55 miles and achieving an 80th place overall. There were many peaks and troughs throughout the 24 hours but what’s not to love with 24 hours of obstacle course racing. The three best mates launched the Bing Blazer in May 2014, it was the biggest running event in West Lothian and one of the fastest growing obstacle course races in Scotland. This year’s event is on the 23rd May 2015 and promises to be a Bigger, Better, Bing Blazer.

Obstacle Race | Issue 7

charity partner

32 mins from Edinburgh 35 mins from Glasgow Train 200m from registration

THE FIRST OBSTACLE IS SIGNING UP!

23RD MAY 2015

BIGGER BETTER

BING BLAZER

YOUTUBE LOGO SPECS

PRINT main red

gradient bottom

C0 M96 Y90 K2

C13 M96 Y81 K54

PMS 1795C

on light backgrounds standard

standard

PMS 1815C

www.bingblazer.co.uk £5 OFF Saturday 23rd May 2015 USE CODE: ORM5 white

black

C0 M0 Y0 K0

C100 M100 Y100 K100

WHITE

www.facebook.com/bingblazer

on dark backgrounds

BLACK

@bingblazer

no gradients

watermark

stacked logo (for sharing only)

www.youtube.com/user/boomeventsltd

RACE REVIEW: MHSOTF

Men’s Health SURVIVAL OF THE

FITTEST

RACE REVIEW: MHSOTF

SOPHIE MITCHELL

Men's Health Survival of the Fittest Location: Wembley, London Distance: 10km (Night race was 5km) Number of Obstacles: Too many to count Sort of Terrain: Urban Level of Mud: 3/10 Difficulty Level: 7/10

Rat Race’s choice to hold this year’s Survival of the Fittest (SOTF) in the iconic Wembley Stadium was befitting of the scale of the event. Differing from most other obstacle races it was predominantly held on tarmac in an urban setting – allowing for faster course times and supposedly less mud! With over 6000 competitors running during the day and almost 1000 for the night race it was set to be a buzzing event.

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Issue 7 | Obstacle Race

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RACE REVIEW: MHSOTF

... there’s something unique about running through a long, pitch black storm drain tunnel where visibility was down to a few metres.

s always, the first obstacle was hay bales. My experience of Rat Race is they like to adapt their trademark obstacles but keep it recognisable giving you something new to jump, hang off or carry. Despite the miserable weather, the huge team of volunteers and marshals were in good spirits and the whole event felt very uncongested. Last year, Battersea had seemed quite short with not many obstacles, but Rat Race had really turned it round, and the rumours of bottlenecking in earlier heats seemed to thankfully not be a problem. Urban obstacle racing provides a different set of challenges to those out in the fields – but it’s just as enjoyable and equally as difficult. The first 4km were spent running around the grounds of Wembley Stadium before the water stop. Lapping the football ground included a number of stair climbs and descents before turning away and running through the local parks. It had been so obstacle dense that most

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competitors looked relieved to finally be able to run uninterrupted, but everyone was grinning following the slip ‘n’ slide. To the bemusement of many local residents we were seen attempting to slot a basketball through a hoop before carrying some sandbags under some carefully constructed obstacles. The return run was mostly in the river Brent – a really exciting twist given we were in an urban environment, but somewhat unnerving. The pace of the pack was fast. Running through the water was cold but a novelty – there’s something unique about running through a long, pitch black storm drain tunnel where visibility was down to a few metres. Clambering back out up a ladder we couldn’t even begin to predict what was next – however it was more walls, mud and water. The last kilometre was back where we started. The course cleverly interlocked with the earlier route so it was difficult to predict where we were headed next, but it was definitely just as obstacle dense as the first. Scaffolding towers,

inverted walls, a barrel carry, pyramid walls on top of each other, a climbing wall, a squeeze through a tyre number muncher, the incredible ‘Big One’ from Dirty Weekend – three 9 foot walls stacked on top of each other. A final dunk in the water, the infamous Wall of Shame, a quick photograph before the finish line and then you finally got your medal. Rat Race and Men’s Health really nailed this event. There were more walls over the thousand metres than I’ve experienced in any race so far –my shoulders definitely felt each one. Bringing ‘The Big One’ from Dirty Weekend into the final three obstacles really topped it off – it actually felt more difficult at the end of this course than it had after the twenty miles. It was well organised; none of my group of six had any problems with bag drop or securing their valuables and we all thoroughly enjoyed ourselves. The obstacles themselves were well constructed and thought out, with some interesting twists thrown in there. I will be attempting the Tri-nations next year!

FEATURE: BUY LOCAL

Buy

LOCAL WRITTEN BY: LIAM ROYLE

PRICES

FROM

£20 UPTO

£150+ For many of us, there's an allure about travelling for a race that makes the whole thing seem a bit more special. For some it's the idea of making a weekend of it and holding on to the mystique and excitement for that little bit longer which is attractive; for others it's that slightly masochistic, slightly prideful element of "I drove six hours to get here and I have to drive six hours back and in the middle I'm running the hardest race ever." I'm certainly not immune to the former or the latter, having travelled internationally for a marathon and all over the south of England for obstacle races. There's also been a bit of necessity involved. OCR being a young sport, for the last few years there's only been so many races you can go to. The limited selection has certainly helped foster the sense of community - you're likely to see a lot of the same faces when everyone's going to the same event - but it also means that for some, living in areas which are off the beaten track or simply not favoured by organisers for staging events, every race comes with an extra obstacle in the shape of the drive there and back. That part at least is on the way to changing.

2014

has seen an explosion in the number of events on offer and

2015

looks set to see even more on the calendar with some weekends being absolutely chock full of competing efforts from a variety of organisers. There's USPs of all kinds, whether it's being the latest event to claim to be the hardest, a stunning new location for running in or a new twist or new style of obstacles.

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URBAN OCR looks like it could be a huge and largely untapped market, to pick just one of the many. With all of these on offer the choice of events can seem bewildering. Should you go for old favourites or try something new? Is it worth chancing your arm on a smaller event or should you stick to the big, prestigious ones, the Tough Guys and Spartan Races and Nuts Challenges of the world?

trying to make it to all the majors and being disappointed when you can't, but there's good reasons to look at smaller events which are a little closer to home. For one thing, it cuts right down on that travel time. The full weekend away could turn into a day trip or even a morning, back in time to do the shopping and take the kids out. For another, smaller events can often be cheaper; with lower expectations and fewer logistical requirements the costs can be kept down which translates into lower ticket prices. The most compelling, though, is that only by supporting these kinds of events will they be able to survive and grow. In a market which is quickly filling up some races are inevitably going to end up losing out in the competition for much-needed ticket sales. Some will naturally fail, by being badly organised or failing to meet the expectations they've set or simply because other events are better, but some could well be great events which just don't have the name recognition of something bigger. This is where you come in.

THE ANSWER NEXT TIME

of course, is "do all of them, twice" but sadly reality sometimes intervenes - partners object, bank balances don't quite seem to stretch, dates clash and work does sometimes expect you to present yourself without cuts and bruises and an air of exhaustion. What might be interesting is to think about buying local. It's easy to get caught up in

you're looking at the calendar and wishing you could be out on a trail somewhere with a hundred others who agree with you that getting covered in mud is a brilliant idea, if only you could afford the hundred quid it's going to take to get there, buy the ticket and the food and whatever else is going on top to placate Mr or Mrs You, have a look around your local area and see if there isn't something you could support nearby. You might well uncover a hidden gem.

HUNDREDS OF OCR’S IN THE UK TO CHOOSE FROM

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RACE REVIEW: REAPER RUN

Race review

REAPER EVENTS WAY BACK IN 2008, I was sat in a pub with my hockey team mates and we decided to enter the Great North Run. It seemed like a good idea at the time, and I duly registered. I was in fact the only one to do so, as my team mates all feigned injury, prior commitments or just plain and simple laziness. I should point out that prior to this, I wasn’t a runner by any means, so had to start training quite intensively. I suffered an injury in my training, to my knee, and through discussions with a physio it became clear that if it persisted she would be advising me not to take part in the Great North Run. The problem of course persisted, but being somewhat stubborn, I didn’t return to the physio until I had taken part, aggravated the injury and which then required an operation. But from that point, I had caught the running bug.

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Due to the likelihood of a similar injury to my other knee, I kept my running to a maximum of 5k a few times a week unless I had the option of trail running due to the lower impact compared to tarmac. When my boss asked if I wanted to take part in The Reaper, I must admit it was quite an easy job to convince me. Was I worried about the 10k distance compared to my usual run? A little, but as it was trail / muddy terrain I thought it would probably be okay. Plus I was reliably informed that the 38 obstacles would limit any extended periods of running – and boy was that right! This was my first mud / obstacle run, and following some research I think I had a reasonable idea of what to expect. My boss let me down and went on holiday, but The Reaper delivered everything I anticipated, and then some. It really was immense fun, and I enjoyed (almost) every moment… even when forging through the ice cold lake, wading through the waist-high mud, or reaching for the next hold on a climb. The trickiest elements for me it turned out were some of the higher obstacles – my somewhat

limited training regime focussed on the running / general fitness elements of the challenge. It hadn’t occurred to me to work on my upper body strength to haul myself over some obstacles – the highest I recall was around 12 feet high and inclined over my head when I stood at the bottom… that was a challenge! But I’m getting ahead of myself… the activities commenced with a warm up by a military instructor courtesy of Reaper Events and Xtreme Boot Camps – that was an ordeal in itself! Then my wave was called to the start. The start line was maybe two metres from the first obstacle, a 1.5m wall. I was planning my run up, edging back a little to give myself a little more chance of overcoming it first try, when the Race Director instructed us to assume a plank position, which we had to hold for 30 seconds. It sounds easy, but it was anything but! That scuppered my run up, but thankfully that first obstacle went without a hitch. The second was trickier – a table top about 1.8m high – I struggled more here, but thankfully some of my fellow runners helped me a little and I escaped the clutches of The Reaper. There

TOBY AIKEN

Reaper Events

Location: Heart of England Conference Centre, Coventry Distance: 10k Number of Obstacles: 38 built + Natural Terrain. Sort of Terrain: Woodland, trails, fields and lakes. Level of Mud: 8/10 Difficulty Level: 7/10

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RACE REVIEW: REAPER RUN

followed a brief run through the woods, followed by a wade through the aforementioned lake, before clambering over boulders and climbing to the top of the water slide. The slide was awesome – high, steep and very, very fast into the freezing lake. A long wade through the lake, and back into the woods for more obstacles. Climbing, crawling, cargo nets and chest deep mud ensued, and I was amazed by the camaraderie of my fellow Reaper Runners. I didn’t know these people, but everyone helped each other, and in turn you helped the next person. There were tunnels in the pitch black, and a shed with ropes and lasers to negotiate, as well as a suspended net bridge, and another 12 foot wall with a thin knotted rope to assist your climb.

FIRST NIGHT RACE? Dont leave it until race day to try your head torch for the first time as you may spend most of the race fiddling with it.

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The guys from Reaper Events had a great range of obstacles, and their constant ever-changing challenge was exhilarating. I overcame all 38 obstacles, didn’t have to bypass any despite the toughness of the challenge and felt a real sense of achievement. Sure, I picked up some knocks, scratches and bruises – Reaper Bites as they are affectionately known - and when I finally crossed the finish line I was muddier than I thought possible, tired to my very bones and ready for a cup of tea and a rest… but at the same time, the smile on my face was threatening to cut the top of my head off. It was such an amazing day, and I will definitely be back. The current score is: Me 1 Reaper 0, and I want to put some more distance between us. Will I tackle another mud run? Definitely.

Will I be back to take the challenge laid down by Reaper Events again? Absolutely. I love the idea that their course changes every time, so although I think I know what to expect, I’m sure they will have thought of some even more challenging obstacles, some even more devious tactics to give The Reaper his chance to take my soul, but I am ready for them. Come on Mr Reaper… do your worst! Will I take the challenge of the night run? Not yet… Maybe with a few more runs under my belt, a few more medals in the collection, I may be ready for that, but I think for my second event a night run may be taking it just a little too far… but I am equally sure that I will take the ultimate test and beat The Reaper on his own terms in the dead of night at some point in the future.

REGULARS: CAPTION COMP

Caption

COMPETITION WIN

XRACEWEAR BIB NUMBER TOP

SEND YOUR CAPTION FOR THIS PICTURE TO COMPS@OBSTACLERACEMAGAZINE.COM LAST ISSUES WINNER:

"My hubby told me that I would be having mud baths.... Thought it was gonna be a romantic weekend at a spa "

The winner of a GEIGERRIG HYDRATION PACK was Javier Gil Martínez-Darve with –“

TERMS & CONDITIONS

Closing date for entries is the 1st of March 2015. Entries will also be taken on the Obstacle Race Magazine Facebook and Twitter pages when this picture is posted.

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PHOTO BY: Leon Layman Photography,www. leonlaymanphotography.co.uk Pukka Race, World War Run

BOOTCAMP

LISTING

Over the coming issues we will bring to you a growing list of the huge selection of bootcamps, outdoor fitness classes and gyms who meet the needs of obstacle racers. Although there are plenty of gymâ&#x20AC;&#x2122;s and classes out there it is nice to know the ones who welcome obstacle racers in with open arms.

North BRITISH MILITARY FITNESS Rouken Glen Park, Glasgow

www.britmilfit.com/where-wetrain/glasgow/rouken-glen-park/

ADVENTURE FITNESS BOOTCAMP

FORTITUDE FITNESS CENTRE

Elmdon park ,Solihull

Cambridge

07870908373

07876635134

adventurefitnesslimited.co.uk

fortitudefitnesscentre.co.uk

South BODYSHOCK FITNESS Bexhill 07725746707

bodyshockfitness.co.uk

CHICKBOXING Eastbourne/Hailsham, East Sussex 07837 654287 / 07710 242853 / 07929 204367

www.chickboxinguk.com Facebook: Chickboxing THE MUD RUN PAY & PLAY OCR TRAINING FACILITY

South West TUFF ENUFF OUTDOOR ACTIVITY CENTRE Treverven Campsite St Buryan Cornwall TR19 6DL

FIT CAMP UK LTD

Manchester / Salford

Redditch, Wythall, Solihull, Edgbaston, Sutton Coldfield, Tamworth, Lichfield and Barton (near Burton on Trent)

01618778657

07966 638 009

Redditch, Wythall, Solihull, Edgbaston, Sutton Coldfield, Tamworth, Lichfield and Barton (near Burton on Trent)

evolvemanchester.com

fitcampuk.co.uk

07966 638 009

07886 035773

Arena Essex Raceground, A1306 Arterial Rd, Purfleet, Essex, RM19 1AE

fitcampuk.co.uk

wellfitoutdoorfitness.com

01277 622613

Wales

themilkrun.net

STEVE WALL PERSONAL TRAINING

EVOLVE

SHAPE CHANGERS

Train Smart, Eat Smarter

Barton upon Humber & Brigg,

Doncaster

North Lincolnshire.

01302 391549

07702119430 (SMS Only)

Facebook: ShapeChangersBarton

OUTDOOR PHYSICAL TRAINING

UK OUTDOOR FITNESS

Worcestershire, Warwickshire & West Midlands

Leeds, Castleford, York, Sheffield and Bradford 07964787981

ukoutdoorfitness.com

Midlands

07885 416446

outdoorpt.co.uk Facebook: O.P.T outdoor physical training BIRCHWOOD FAMILY FITNESS WARRIOR EVENT TRAINING

WELLFIT OUTDOOR FITNESS Southborough common Tunbridge Wells Kent

BOOTCAMP REVOLUTION OBSTACLE COURSE

Glyndwr University Northop & Shotton Steel RFC, Flintshire

RAYNE, ESSEX

GUARDIAN FITNESS OCR TRAINING.

07963202339

07938824071

Bromley, SE London.

bootcamprevolution.co.uk/ programs/assault-course-ocr/ Facebook: TheBootcampRevolution

07584 414206

East Midlands CUSTOM FITNESS Lincoln 01522 255604 07786156873

THE NUTS CHALLENGE Dorking

thenutschallenge.co.uk/training 6TSIX FITNESS & HEALTH LTD

07548 662176

custom-fitness.co.uk Facebook: customFitnessUK

fitMK.com

Facebook: Birchwood-Family-FitnessWarrior-Event-Training

MH ELITE PERSONAL TRAINING & FITNESS CENTRE

ELEMENTS! OUTDOOR MILITARY FITNESS

ORIGIN INSPIRED

Unit 4, Cedar Parc, Lincoln, LN6 4RR

A LAPIDGE FITNESS STUDIO

07966298061

War memorial Park, Basingstoke, RG22 4AG

Mancetter, Atherstone cv9

mhelitepersonaltraining.co.uk Facebook: MH Elite Personal Training

FITMK - MILTON KEYNES OUTDOOR GYM Milton Keynes 07900 880122

Altrincham,WA14 5QH 0161 973 6479

origininspired.co.uk

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Birchwood, WA3 6QT

07557675474

alapidgefitness.co.uk

Egham, Surrey

6tsix.co.ukSouth

www.tuff-enuff.co.uk Facebook Facebook: tuffenuff

Rhondda/Merthyr Mawr

ASGARDIAN FITNESS B.E.A.S.T BOOTCAMP

Facebook: beastbootcamp

01736 350777 / 07715996896

guardianfitness.co.uk

07940 343387

Facebook: Steve Wall

Nationwide UBER TOUGH TRAINING

TEAM OCR SOUTHAMPTON, THE GYM GROUP SOUTHAMPTON

Various

Southampton

uberfitMK.co.uk

Tel: 07900 880122

07791870555

Facebook: Team-Southampton-OCR

BRITISH MILITARY FITNESS

WILD TRAINING

020 8996 2220

Berkhamsted & Various other locations

britishmilitaryfitness.com

Outdoor sessions in 140 parks nationwide

07886375945 Paulrosepersonaltraining@gmail.com

NATURAL FITNESS COMPANY

07584244569 07816465738

Dorking. Surrey

elementsomf.com

naturalfitnesscompany.co.uk

07554 010074

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

Issue 7 | Obstacle Race

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REGULARS: EVENTS PAGE

Events page

Feb - Mar ‘15 For a more comprehensive list of upcoming events go to

WWW.OBSTACLERACEMAGAZINE.CO.UK/EVENTS

The Nuts Challenge 7km/14km/21km/28km

The Mighty Deerstalker 5km/10km

The Major Series South 5km/10km

14th March 2015

28th March 2015

7th March 2015

Tranquair House, Pebblesshire, Scotland. EH44 6PW

Eridge Park, Kent. TN3 9HS

www.mightydeerstalker.com

£40

Swires Farm, Dorking, Surrey. RH5 4RP

www.thenutschallenge.co.uk

From £44.99

From £34

Vision Wild Run 5km/10km

Mad March Mare 10km

The Major Series North 5km/10km

28th March 2015

7th March 2015

15th March 2015

Hexham Racecourse, High Yarridge, Hexham. NE46 2JP

Bramham Park, Leeds. LS23 6LT

www.visionwildrun.co.uk

www.madmarchmare.co.uk

£40

www.majorseries.com

8th February 2015

Tuff Enuff - Breakout 5km/12km

From £40

1st February 2015

Thetford Forest. Norfolk. IP27 0AF

28th February 2015

Major Series 5km/10km

Rock Solid Race 5km/10km/15km

South perton Farm, Wolverhampton, Staffordshire. WV6 7HB

www.gladi8or.co.uk

Portland, Dorset

7th March 2015

21st March 2015

From £30

www.tuff-enuff.co.uk

Mereval Estate, Atherstone, Warwickshire. CV9 2HG

Escot Park, Exeter. EX11 1LU

www.majorseries.com

From £46

Tough Guy - The Original 10km/12km/15km

The Gladi8or 8 miles

www.toughguy.co.uk

From £74 The Eliminator Race 5/10 miles 7th February 2015 Pippingford Park, Nutley, East Sussex. TN22 3HW

www.the-eliminator-race.co.uk

From £27.50 The Gladi8or 8 miles

Brutal 10 10km 14th February 2015 Bagshot. GU15 1HF

www.brutalrun.co.uk

£18 No Ego Torch Challenge 5 miles 14th February 2015

7th February 2015

Wallington House. Northumberland. NE61 4AR

Thetford Forest, Norfolk. IP27 0AF

www.noegochallenge.com

www.gladi8or.co.uk

From £13

From £30 On Trial: Training Camp Primal Events

From £43

Badass Mucker Winter Course 9/10km

Avalanche - Chase The Yeti 5km/10km/20km 28th February 2015 Wrongs Farm, Market Harborough. Leicstershire. LE16 9UJ

£40 The Nuts Challenge 7km/14km/21km/28km 8th March 2015

www.rocksolidrace.com

Reaper Events - March Madness 10km

Endurer Dash 14km 29th March 2015 Barlow Hunt Area, Derbyshire. S18 7WE

www.endurerevents.co.uk

From £38 1 True Grit 5km/10km 29th March 2015 Benington, Hertfordshire. SG2 7DG

www.onetruegrit.com

www.avalancherun.co.uk

Swires Farm, Dorking, Surrey. RH5 4RP

Heart of England Conf & Events Centre. Coventry CV7 8DX

Battle Ready 0.2 10km/20km

From £30

www.thenutschallenge.co.uk

www.reaperevents.co.uk

29th March 2015

From £44.99

From £35

Midsomer Norton. BA3 2BB

www.battlreadyraces.co.uk

No Ego Torch Challenge 5 miles

Brutal 10 - Windmill Hill 10km

Rock Solid Race 5km/10km

28th February 2015

14th March 2015

22nd March 2015

Preston. Lancashire. PR5 6BY

Windmill Hill, Surrey. GU16 6SQ

Escot Park, Exeter. EX11 1LU

No Ego Trial Challenge 10km/10mile

www.noegochallenge.com

www.brutalrun.co.uk

www.rocksolidrace.com

29th March 2015

From £13

From £18

From £36

Bishop Auckland, Northumberland. DL13

From £37

www.neegochallenge.com Brutal 10 - Windmill Hill 10km

7th March 2015

14th March 2015

Edale, Derbyshire. S33 7ZA

Halton Park Estate, Lancaster. LA2 6PD

Back 2 The Trenches - Over The Top 5km/10km

Finmere Airfield. MK18 4AR

Windmill Hill, Surrey. GU16 6SQ

22nd March 2015

www.primalevents.co.uk

www.badassmucker.com

www.supershotchallenge.co.uk

www.brutalrun.co.uk

Priory Events., Redhill, Surrey. RH1 4EJ

£55

From £45

From £25

From £18

www.back2thetrenches.co.uk

The Eliminator Race 26.2 miles

Devil Mud Run 8km

Battle of Lansdown 7km

8th February 2015

21st February 2015

Mucky Races - Sole Destroyer 5km/10km

From £27

14th March 2015

Endurer Dash 8km

Pippingford Park, Nutley, East Sussex. TN22 3HW

Stanley Pontlarge, Cheltenham, Glouscestershire. GL54 5HE

7th March 2015 Little Houghton, Northampton. NN7 1AL

Bath Racecourse, Lansdown, Bath. BA1 9BU

28th March 2015

www.the-eliminator-race.co.uk

www.devilmudrun.com

www.muckyraces.co.uk

www.battleoflansdown,com

www.endurerevents.co.uk

From £50

From £39

From £25

From £40

From £30

Obstacle Race | Issue 7

From £40

From £45

Supershot Challenge 10km

114

Great Tew, Oxfordshire. OX7 4NS

21st March 2015

21st February 2015

7th February 2015

www.majorseries.com

Barlow Hunt Area, Derbyshire. S18 7WE

£22

Do you have an event you want to add to our online calendar and also this directory? Simply contact Carl@obstacleracemagazine.com and he’ll let you know exactly how you can do this.

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