Obstacle Race Magazine Issue 8 by Obstacle Race Magazine

ISSUE #8 APR/MAY ‘15 £4.95

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

TRAINING PROFILES GEAR TESTING RACE REVIEWS NUTRITIONAL ADVICE

LE T T E R S A N D M U C H M O R E

WINTER TOUGH GUY 2015 BECOME AN OCR TOURIST CALF COMPRESSION EXPLAINED

WOMEN OF OBSTACLE RACING

772053 949001

WORLD RECORD BREAKING NEWS

NUCLEAR RACES

08>

THE COUNTRYSIDE CODE FOR OCR

MANAGING DIRECTOR Kevin Newey kevin@obstacleracemagazine.com 07932 411592 EDITOR Carl Wibberley carl@obstacleracemagazine.com 01246 241780 ADVERTISING Tom De Planta tom@mud7.com 07788580440 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

Printed by Warners 01778 395111

CONTRIBUTORS

WELCOME The sun is finally out and the days are getting longer, which means it’s time for the OCR season to really get underway. If you take a look at our online events calendar you’ll notice that some weekends are already rammed full of OCR adventures just waiting to be had. I want to start by thanking each and every one of you who voted for us in the ‘2015 Running Awards’. For the second year running, we bagged silver against some huge magazine competition. We’ve been informed the there will be places for supporters to come along and celebrate the night with us, so look out for details posted on our Facebook page. The feedback the team and me have had about the new look ORM for 2015 has been fantastic and makes us so proud. A lot of blood, sweat and mud goes into each issue so it’s amazing when we get great feedback. This issue is a collection of articles that have been bouncing around in my head for a while that I really wanted to get in there. It addresses everything from planning an OCR trip, to exactly how the compression we all love to use works. Don’t forget I always want to hear from you if you have an idea for an article or a story you want to share. Get in touch with me at CARL@OBSTACLERACEMAGAZINE.COM.

Carl

(Editor)

JOEL HICKS Always With a Smile MICHAEL COHEN Coach Michael PETE REES Mudstacle ROB FOULKES Muddy Race ACHILLEA KYRIAKOU Know What Supp - Top 3 Recovery Suppliments LUCY CLAY Why Plants? LORRAINE NAUDE Fly me to the Mud LAURA TRY Four Hour Body Book Review BRITISH MILITARY FITNESS Bootcamp Low Down BEN WEEDING Gladi8tor Race Review FRANCESCA CHIORANDO (Tough Guy) Mud is my Makeup ANDY FISHER Think Tank TOINE BOS Bieg Katorznika

COVER COURTESY OF Tough Guy LTD

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CONTENTS

Issue 8 Apr/May 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.

KIT TESTING 58 WATERPROOF JACKETS Jackets to accompany you on all your adventures

70 MERRELL ALLOUT CHARGE

KIT TESTING

PROFILES

FEATURES

REGULARS

RACE REVIEWS

We gave the Merrells a good dose of mudmarket

71 SAUCONY XODUS 5

How will the Saucony Xodus deal with what we throw at them

FEATURES

96 LOWER LEG COMPRESSION 101 Will calf sleeves work for you?

PROFILES 12 WHO ARE THE MUDD QUEENS?

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

RACE REVIEWS 60 TOUGH GUY 72 GLADI8TOR 92 BIEG KATORZNIKA

16 GEORGE’S JOURNEY

Stuart tells us all about gentle George’s OCR journey so far

REGULARS

20 NUCLEAR RACES WORLD RECORD The Nuclear Races team have a surprise World Record to share with us

12 ,54 COACH MICHAEL

30 INTRODUCING BIGFOOT CHALLENGE

Coach Michael shares more of his invaluable knowledge

Bigfoot Challenge are the new kids on the block with amazing ideas that will rock the way we look at OCR’s

24 ALWAYS WITH A SMILE

Joel and his smilers share happiness in the mud

34 THE BOOTCAMP LOWDOWN BY BMF

42 MUDDY RACE

Muddyrace.co.uk introduce themselves to us

British Military Fitness give us the bootcamp lowdown

46 SMOOTHIES

Looking to add smoothies to your diet then look no further for perfect recipes

38 WHY PLANTS?

Lucy Clay asks us ‘Why Plants?’

50 MUDSTACLE

40 PACK IT IN, PACK IT OUT

The Mudstacle Ramble

With races spreading all over our countryside we need to learn to look after the land we run on

64 RECIPES

A few culinary delights to tickle your taste buds

78 TOP 3 RECOVERY SUPPLEMENTS

68 THE MUDNIFICENT 7

Know What Supp let us into the secret supplements behind rapid recovery

What is Mudnificent 7 all about ?

76 LETTERS PAGE

88 POWER TO THE PEOPLE

We share your thoughts.

AWOL tell us all about what it takes to bring you your great action shots from events

84 MUDTREST PAGES Show off your latest achievement

100 THINK TANK

We share with you a problem to ponder over

110 CAPTION COMPETITION

A picture paints a thousand words, you just need to add the words

104 FOUR HOUR BODY This book will truly convert you

106 OCR TRAVEL

If you’re thinking of jetting off to a race in the sunshine, then you need to read this

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112 OCR PLACES TO TRAIN

WOMEN OF OCR

Who are the Women of OCR?

All the places which will help make you into an OCR machine

114 EVENTS LISTING

The events taking place over the coming months

HEALTH HACKS

Those little tweaks you can add to your diet to make a big difference

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PROFILES: WHO ARE THE MUDD QUEENS?

WHO ARE THE MUDD QUEENS WRITTEN BY: JOJO BROWN PHOTOGRAPHY BY : MY BIB NUMBER

The UK Mudd Queens have around 200 dedicated ladies taking on the mud most weekends

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UK Mudd Queens is a group for women who run or want to run OCR’s. It was created by Fay Kelly, Lucy Tarrant and Jojo Brown after meeting each other during the 2013 Spartan Races. Several chats later at some races in early 2014, and off they went. Jo: I like to think of it as a community where women can feel comfortable talking about all things OCR, with the occasional personal life discussion thrown in i.e. my dating life or lack thereof. Fay: An amazing group of ladies of all ages and abilities that share passion for OCR and enjoy discussing varied topics from underwear to meal plans..... With a lot more banter. Lucy: Though originally just a Facebook group, we've become an ever-growing team of mud addicted women in the OCR world. We use the group to ask questions you can't ask in the open arena, but also to find racing buddies if the idea of racing alone is too daunting. What’s With the Name? We wanted a name that held no affiliation with any one event in the UK; from other group experiences, we’ve seen several name changes occur due to this. It was actually Fay’s idea to call us the Mudd Queens based on our Canadian counterparts who have their own group set up. She is a member of their group (shocker that Fay gets around!) They were so helpful, encouraging, and kind which is what we wanted. The Canadian MQ’s were totally on board with us to represent in the UK and they hold the same values about creating a positive environment that we did.

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PROFILES: WHO ARE THE MUDD QUEENS?

“Loving what being in a team can mean. Let’s be respectful, positive, and encouraging to all members…” Why are you different from any other all female OCR groups out there? We don’t think we are any different from other groups. It’s all female, the collective passion is OCR. However, perhaps we’re different in trying to keep things positive. We’ve seen from other groups, as the member’s increase, the opinions become more diverse and can come across negatively from what it was perhaps originally intended. Our hope is that we can continue to cultivate a place where it’s free from backlash. Posts are like TV programmes; if you don’t like it, just change the channel. Our pinned post sums us up but is in no way exclusive to what we’re about and what kind of environment we want to create and uphold. Loving what being in a team can mean. Let’s be respectful, positive, and encouraging to all members… We encourage MQ’s to be active in the group. Sure, you’ll always have a few who keep up with what’s going on without saying much, but we like to introduce each new member and find out their OCR story. As a result we find most MQ’s participate in discussions and offer their opinion, which is great to see. That way, when we recognise someone from their profile

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picture at a race we'd be more likely to rock up and say "Hi". We love how the MQ all support each other, and take an interest in where they've come from. We even ran a Secret Santa; we had 20 ladies out there shopping for almost-strangers, and thinking about what they would like for Christmas. I'm sure the OCR retailers out there saw a surge in socks and other accessories as a result...! Come Christmas Day each MQ posted their bounty with excitement, it was lovely to see and be a part of. It is definitely something we will do again for 2015. We also recently had our first team race for Judgement Day’s team event. Most of the eight had met in some capacity but never all raced together. It was fantastic! So much fun to get to know these women face-to-face. It really brought home how diverse we all are yet a passion can bring us altogether. This year our hope is to get more women socialising within the group so they know more people at the races because for some it can be a little daunting rocking up to a race and not knowing a soul. Perhaps you’ll see a few Mudd Queens at the races this year and judging by the chat there will be a few!

The Ladies of the Mudd Queens are always around to lend a helping hand. Be it for advice or a pull out of the mud.

REGULARS: COACH MICHAEL

IS PRIMAL

MOVEMENT

A FAD OR THE

ANSWER TO

OCR TRAINING? WRITTEN BY: Coach Michael of the OCR Centre of Excellence at Nuclear Races, powered by Wild Forest Gym.

If you visit some of the chain gyms you will have come across the latest fad ‘Primal Movement’ fitness. We ask our in-house training expert Coach Michael of Wild Forest Gym on his take of animal instincts to find out if it is a fad or whether it has some serious foundations to getting fit for your OCR racing. Primal movement, also known as natural movement training is my specialist field at Wild Forest Gym. It was through my experience and development of natural movement training that made such a profound effect on my fitness levels that I moved into obstacle racing. It all began for me needing to combine my love for the outdoors, and in particular the forest, with getting fit. Moving away from the confines of an indoor gym with its limitations, repetitive, specialist training and equipment, I started to explore the natural weights, obstacles and climbing materials around me in the forest that developed into what I now call natural movement fitness. From lifting and throwing logs, I was soon balancing on tree limbs, climbing, swinging, running, crawling, catching and jumping. I found an abundance of tools, obstacles and natural apparatus around me. Every size, weight, shape with its varying grip and centre of weight gave me an unlimited amount of free and accessible apparatus. Subsequently, I became a qualified MovNat Coach, of the renowned institution that is highly respected and recognized by anyone in the field of natural movement What suited me most of all was that I was

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not working within the confines of 4 walls, rules, testosterone and pop music. What I had was something very organic. What I mean is that natural movement training evolves, changes from day to day. Literally I would turn the bend on a trail and something would reveal itself. Maybe a new discovery…a tree limb had fallen overnight… the weather changing the terrain from mud to solid ground…an awakening to a new idea…or just a realisation that you just hadn’t seen something that had been staring you in the face.

What is Natural Movement Training? Natural movement training is not just a fad way of exercising. There is something very primal in the way you not only just move, but how you learn to move your body in a very natural way. You start to learn about your body’s flow, communication, connectivity and most importantly the way you connect to the terrain and the natural obstacles and tools around you. My past expertise as a Bioenergy Practitioner with over 10,000 + hours of working with the body’s energy and electrical circuitry systems, has given me a very unique understanding of how the human body functions, communicates, and how yours can be optimised. Most PT’s and Bootcamps approach to exercise is all about completing reps and sets,

then moving onto the next part of the circuit. So it leads me to say ‘At Wild Forest Gym we do not do Bootcamp, we do TECHNIQUE’. Natural Movement fitness is about how one limb moves in a continuum with the other…how you open up a joint…how you transfer body weight from 4 points of contact/limbs to 3 and maybe to 2.

You’ll never be short of ways to train if you train in the forest

‘At Wild Forest Gym we do not do Bootcamp, we do TECHNIQUE’ Staying with the thought of continuum an important aspect to primal movement is the way you transition, rather than just doing the exercise. What I mean is that it isn’t just about the exercise. But just as importantly how you transition into it and from it. Transitioning looks at how you move into the exercise say from standing to a hand ‘n’ foot crawl, back to standing or maybe into an inverted crawl. Transitioning is the continuum and logical way of moving combined with an awareness of postural integrity.

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REGULARS: COACH MICHAEL

Natural Movement Masterclass ORM have partnered with Coach Michael of Wild Forest Gym and Nuclear Races to offer you a unique Natural Movement Masterclass. This 3-hour masterclass will teach you how to use the unique Wild Forest Gymnasium at OCR Centre of Excellence, Nuclear Races, Brentwood, Essex. Plus you will learn the basic principles of climbing, lifting, throwing, jumping, balancing, catching and crawling. To book your ‘Build Your Own Natural Movement Masterclass’ visit

http://bit.ly/ ormnatmov

TRAINING TIP Always remember to vary your training, keep your body guessing

Tall yet relaxed I used to be the world’s worst slumper. I would come home from my office job and just slump on the couch. It was the only the way to let go, or at least that is what I thought then. It was through the principals of postural integrity in natural movement and the teachings of the Alexandra Technique that I really began to understand the importance of the posture. It now feels uncomfortable to slump. It is more comfortable for me to be tall yet relaxed. Understanding your posture will not only increase your movement but will have a fundamental effect on your running, lifting, crawling, climbing, jumping…in fact all natural movements. A good posture is not about doing the military tall chest proud shoulders back correction to your posture. It is more intricate. It is about learning how to develop the feeling of

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expansion, elongation yet relaxation, which brings with it increased flow, connectivity, energy, nutrients, and neurological / physiological communication. So instead we stand tall from the crown of the head and allow each vertebrae to be spaced evenly, which then brings clearer communication through the spinal cord.

Lifting your body weight It’s all well doing chest presses and maxing out with dead lifts in the gym but let’s get to reality. Can you lift your body from a hanging position…traverse along a rope…lift yourself over a bar… invert crawl along a rope. Natural Movement teaches you how to lift, handle, and manoeuvre your body in all dimensions. Because of the way society

has changed we have become so reliant on doing things on our feet, we do not have the upper body flexibility, agility, coordination, dexterity, strength and hand grip to manoeuvre your body, up, over, through and beyond an obstacle with grace and technique rather BRUTE FORCE.

‘Wild Forest Gym doesn’t do brute force, we do TECHNIQUE’

No Reps No Sets

Simulating race conditions

Specialised v’s Multi-dimensional

At Wild Forest Gym we do not do reps or sets! We do TECHNIQUE. Just staying with brute force. Anyone can aim to complete a set or exercise using brute force, but what’s the point of that. My philosophy which I share with my Wild Foresters and elite TEAM Wild Forest Gym, is that we stop an exercise when we lose technique. It doesn’t mean that you don’t get pushed hard…you will. But never at the cost to technique… it’s one of the ground rules and why we don’t do bootcamp! It is my job as coach to push, encourage you by tailoring the training to your needs and capabilities to make sure it is progressive. Distance, speed and duration comes into it once technique can be developed and maintained.

As gyms move across to primal movement training, the opportunities to train within the principals of natural movement will reach out to a larger following. However, there is still a major difference to doing indoor gym/park training to forest training. The key is that gyms are flat, sterile, soft, matted, warm and regulated. Well for some that sounds like luxury. However, just picture yourself on an obstacle race and see which of those are relevant to a cold, muddy, wet, undulating and hazardous terrain. For this reason we need to come off the cushy mats and simulate natural movement training so that each hand, foot movement emulates racing conditions. This is the very start to multidimensional training.

How many times have you done bicep curls in the gym? Then consider how often you use that range of movement in your normally day-to-day life, let alone on an OCR course. Natural movement training is not about repetitive movements and exercises. So when it comes to lifting we use uneven shaped logs and stones. Therefore the centre of mass not only varies from one object to another, but if you grip it using a different hand hold then every lift, throw or catch trains the muscles, and your mind in a multilateral way. This enables your body to be more adaptive to what is around the next corner on race day. So it is time to move away from specialization and move to multidimensional at least for the unpredictability of obstacle racing.

FEATURE: GEORGE’S JOURNEY

GEORGE’S JOURNEY

WRITTEN BY: STUART AMORY www.stuartamorypt.com PHOTOGRAPHY BY: EPIC ACTION IMAGERY – MY BIB NUMBER

TRAINING TIP Small changes to your diet can make a huge difference to your weight and the way you feel in very little time

When most people nowadays hear the word ‘journey’, they think of X-Factor and the journeys that some of the contestants that cry at every opportunity have gone through to be on national TV. Or they think of the crap band whose song should never have been brought back to life but that’s my opinion. As a personal trainer, and very much a people person, I am interested in hearing people’s journeys as it can only help me improve in my profession in understanding what makes them win, lose or fight on. On the 19th July 2014, I took the challenge on to earn the Spartan Trifecta and add to my own personal journey by attending a Spartan training day held at Fortitude Fitness Centre near Cambridge. Why this date is significant is because it was also a day that very much changed one man’s life. George William Trotter was born in 1977 and soon after was diagnosed with ‘Christmas Disease’, a rare genetic disorder in which blood does not clot properly. In 1988 he went through an ordeal that no one should ever have to go through where at a private school, he was beaten and raped by four boys. Five years later his parents split up. A difficult start to anyone’s life and one that left him with a very low level of confidence as you can image. However, in 1998 George volunteered to work for a charity in Israel, met someone in 2000, was married in 2001 and had 2 children, one born in 2003 and the other born in 2004. Things were going well until he and his pregnant wife split in 2006 a few months before his third child was due in 2007. Over the next 6 years George was frozen out of family life, falsely accused of indecent behaviour and found himself being taken in by some local

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travellers preying on a weak man in a position of desperation. He started getting involved in petty crime and it wasn’t long before he was put in prison for driving whilst disqualified. Not long after being released he was sent down again for the same offense whilst driving for the travellers and whilst inside, he made the decision to try and clean up his act. On release this time George got a job working and living in a 2nd hand shop. Unfortunately, things went from bad to worse and he found himself involved in drugs as most of the people who came to his shop sold items to get money for drugs and before long he became a dealer, something he is obviously not proud to admit. Life for George really hit rock bottom when he found himself getting high on an ounce and a half of cocaine on Hogmanay 2012, a colossal amount that fortunately didn’t kill him but if that wasn’t bad enough soon after he was attacked by a man wielding a samurai sword and rushed to hospital for serious head wounds. He had been cut down the middle of his scalp as his attacker made contact twice. Thankfully life started to turn around and in March 2013, George, staring at 7 grams of cocaine decided to flush it down the toilet and call his Aunt to come and pick him up. After a few months of trying he was accepted by the homeless charity Emmaus. Emmaus supports people to work their way out of homelessness, providing meaningful work as well as a stable home for as long as that person needs it. George needed it but he also needed friends,

support and guidance. There, he met Shaun Elliott. A cheeky, quirky South African that he now counts as a true friend that has stuck by him no matter what and helped the then 27 stone George turn his life around for good. Shaun told him straight one day that he didn’t walk, he waddled and pushed a newspaper article under his door about a guy much heavier than he was, who turned his life around too. At the start of 2014 a group of friends at Emmaus started to talk about doing an obstacle race to challenge themselves and they eventually settled on doing the Spartan Super at Pippingford Park on 31st August. George found someone on Facebook through a mutual friend who has become a bit of an idol, that person is Spartan UK Race Director Rich Pringle. George was desperate to train with Rich and was excited to hear that Rich was hosting a training day on 19th July at Fortitude Fitness Centre where our paths crossed. During one of the many obstacles we were being coached on and as I stood next to this huge man and I felt I had to ask him what his story was. George stood out amongst a lot of fit, energetic, obstacle race ‘finisher’ t-shirt wearing participants whilst sporting a grotty white vest, black shorts and worn trainers. George looked at me and replied that he used to be a 27 stone, homeless, drug addict and was determined to turn his life around. I instantly wanted to help him, get to know him and make sure he finished the Spartan Super

Issue 8 | Obstacle Race

FEATURE: GEORGE’S JOURNEY

Joining Facebook groups like DMF or UKOCR will help you to stay motivated by surrounding yourself with similar minded people.

race in August. During the day he unfortunately injured himself and had to be told to sit down by me and others even though he was determined not to quit. Eventually we said our goodbyes and soon were Facebook friends along with most of the other training day attendees…the OCR family is really like that. In getting to the ‘Super’ race, he was constantly let down by his fellow Emmaus racers, some of the staff refused to assist him thinking he was crazy and they wanted nothing to do with him ‘risking his life’ by attempting such a race but this only made him more determined to get to the start line…already one hell of a struggle for this man. George made it to Pippingford Park by getting a loan for the train ticket, walking hitching a ride and through the generosity of a local farmer. He started to feel accepted and quickly made friends with various Spartans. He recalls fondly how Pete Marshall, Aaron Kelly and Simon Murray with his Welsh cake, instantly made him feel the warmth of the OCR community. George stood at the side as he watched eventual winner Sam Cherry and the other athletes in the elite wave run off down the hill and began to absolutely brick it. He started thinking that all of the neigh sayers may be right, maybe he was crazy to do this and his fears were heightened after the first climb and first obstacle. It was at this point where George knew that he simply had to return to Emmaus with the medal around his neck. George got in with Kyla Harris and her group from Fitness Bootcamp. Kyla recalls “George was amazing, he helped me through my first ever OCR”…it was his too. When he eventually crossed the line, he became an emotional wreck with tears running down his face. Unfortunately his day didn’t end there as he still had to get home to North Bedfordshire. Again he walked, managed to get a discounted ride from a taxi driver and whilst

waiting for his train made an emotional phone call to his Aunt who rescued him from his drug hell in 2012 and simply said “ I did it”. On arriving at Bedford train station, one of the Emmaus staff, risking being told off, drove down in their own car to pick him up and he instantly “flaked out”. George was hooked, he felt like he was part of a family again, like most of us in OCR do but for George this was more than just a fun day out. He is grasping OCR with everything he has and is loving the banter of the many Facebook groups including the ‘singles’ site. Dave Beatty is another name that he talks about fondly and that’s because he befriended him at the Spartan training camp and when George arrived at the Sprint race in Cambridge to marshal (getting a free race entry in doing so), Dave, on finishing his race promptly joined George and helped him and others around the course. George admired what Dave was doing in tackling the course but also in helping others to get round too. This was to become the way George did things too. Rich Pringle on seeing George cross the Sprint finish line told him he had to attempt the Beast race and therefore gain his Trifecta medal. George was thrilled that his idol was saying this to him but at the same time was doubting that he could do it. He begged his friend who was also marshalling to have his free race ticket but he refused fearing for George’s safety so Simon Murray suggested he try the charity route and for £20 he could get the required race entry form Sparks charity if he raised £100 in sponsorship. £20 he could manage but the extra £100 was going to be a struggle. George made it to Pippingford Park again and was ready to take on The Beast. This time he had ankle problems but knew that even if he walked and kept a ‘never give up’ attitude he would survive. On the long tyre carry, he saw

a sign that read “Are you tyred yet?”. He swore, then stopped and chuckled to himself. He started to see the light hearted side of OCR, the fact that this is all pain and heartache but only if you look at it from that angle. He realised that it’s a big playground with many obstacles to conquer…much like life itself. George crossed the line and with immense pride collected his Trifecta medal…one of his proudest achievements to date. He has since done Urban Attack, Tough Mudder, Judgement Day and the 10 mile Eliminator race, well, he was due to do the 10 mile race but got cramp helping people out the water obstacle for over half an hour so did the 5 mile instead. George has now become known amongst the Obstacle Race Community as '’The Gentleman’ for the kindness and support he offers many other racers, even whilst he carts his 22 stone frame around the gruelling courses. He is not obsessive about his weight but realises that he has an incredible dream that he wants to achieve and to succeed he needs to become stronger, fitter and obviously lighter. George inspires people, he inspires me and even though he has to overcome more hurdles than most, he still keeps going. In 2015, because of the reasons given, I have volunteered to train George towards his goal of competing at the OCR World Championships in Ohio. I will need support in doing this but not as much as the big man himself. I ask you guys to wish him well in his journey because at times... he will need it. As it stands he has knocked over 5 minutes off of his 5km parkrun time and made small but important changes in reducing his caffeine and sugar intake. Thanks to Carl Wibberley, you will be able to read more about his journey in two more editions of Obstacle Race Magazine. I will also be revealing his training plan, changes undertaken and his stats.

LET'S DO THIS BUDDY! 18

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FEATURE: NUCLEAR RACE WORLD RECORD

TEN TIPS

Nuclear Races

FOR TAKING

ON A NEW

WORLD RECORD

CHALLENGE

BREAKERS

It’s Official…Size Does Matter! We all know, and adore, the crazy Nuclear Team. Their love of mud is infectious and their commitment to putting on the best OCR events is unquestionable. But we didn’t know that they’d been secretly building the World’s Longest Monkey Bars! Back in 2014 Nuclear Races smashed the Guinness World Record for the World’s Longest Monkey Bars, by building a whopping 119.69m Monkey Demon. That’s the same as swinging from one side to the other of the Sydney Opera House, or scaling the diameter of the London Eye…EPIC! The previous record was held in Japan at 105 metres, so it really does show that in when

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it comes to the king of the swingers…Nuclear takes the crown! If you’d like to take on this mammoth challenge then why not drop them a line info@nuclear-races.co.uk. If all that wasn’t enough, they’ve been building even more obstacles for the upcoming Nuclear Rush Weekend. Saturday 16th May has already sold out, and Sunday 17th May is filling up at a ridiculous rate. With all the success that Nuclear has had over the past 12 months, Race Director James Parrish had this to say: ‘These past few months have been crazy. Registrations for Nuclear Rush sky-rocketed and with Saturday selling out so quickly we

had to make a decision about an extra day. We spend a lot of time listening to our customers. There was always going to be those who couldn’t make the Saturday due to other commitments. So we downed our coffees and made a decision. We’re really excited about the Sunday event. It’s going to be a full-on weekend, the course will be cleared and event village re-stocked on the Saturday night, so Sunday’s event will have the exact same experience. What’s even taken us by surprise is how quickly Sunday is filling up, so I would strongly recommend registering as soon as possible. You don’t want to miss this!’

TEST YOUR KIT BEFORE RACE DAY

DO YOUR HOME WORK, DON’T LEAVE YOURSELF OPEN TO SURPRISES

CHECK THE COMPULSORY KIT LIST VERY CAREFULLY

IF THERE’S AN OBSTACLE THAT MAKES YOU FEEL NERVOUS, TRY YOUR BEST TO ATTEMPT IT BEFORE THE DAY

MAKE SURE YOU KNOW WHERE AND WHEN TO REGISTER

ARRANGE SOMEWHERE TO STAY NEAR TO THE EVENT FOR THE NIGHT BEFORE

TRY TO BUY THE BEST YOU CAN AFFORD AS IT WILL BE AN INVESTMENT FOR FUTURE CHALLENGES

IF YOU CAN THEN CARRY A PHONE WITH YOU IN A WATERPROOF BAG

IF IT’S A NIGHT TIME CHALLENGE THEN PLAN TO BE VISIBLE

ROPING IN A FRIEND ALWAYS MAKES FOR A BETTER ADVENTURE

TRAINING TIP 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.

For more tips, advice and news visit us at

obstacleracemagazine.com/news

Issue 8 | Obstacle Race

FEATURE: NUCLEAR RACE WORLD RECORD

So if you haven’t signed up for Nuclear this May, here’s a few words from those that have:

‘It’s my first OCR as I will be 13 in March and I am running it with my Dad who survived the 16k fallout last year’ Josh, Allington

‘To celebrate my coming out!’ Annabel, from Ongar

‘I did it last year and fell in love with it’ Peter, from Hove.

‘We fricking love the FUN! Standard really’ Niki, from Harlow

‘An ongoing competition between friends to decide who is the best!’ Martin, from Benfleet

‘My husband made a bet with me. He said there is no way I could ever take part in such a challenge. If I took part and made it to the finish line, he would take me to Las Vegas! I could not resist his challenge!!!’ Alexia, from London

‘I like to eat mud!’ Lauren, Shenfield

Obstacle Race | Issue 8

Rise of the ronin ad

REGULARS: ALWAYS WITH A SMILE

EVENT LISTING URBAN ATTACK

LIVERPOOL SANTA DASH

RAINBOWS CHILDREN’S HOSPICE CHRISTMAS PARTY

IN IT FOR A MINUTE BOXING DAY DIP

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.

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THE GREAT BROOK RUN Writing this column is like trying to squeeze one more ‘wafer thin’ after-dinner mint into the mouth of Mr. Creosote… as since the last issue of ORM the ‘Always With A Smile’ foundation has gone on to take part in more than ten different events, with its following and support-base growing faster than the Monty Python character’s waist line! It is, without doubt, an extraordinary time for AWAS… and this was illustrated, none more so, than at this year’s Tough Guy… As their official ‘Goodwill Ambassador’ many of you TG-Veterans will have seen me over the years and not actually realised it. I've appeared (in no particular order of insanity) as a Zulu, a leprechaun, Rambo, Elvis, The Joker, as Yoda, as a monk, as SpongeBob Square Pants, Banana Man, Robocop, an Avatar, as Death, a Storm trooper, a Peperami, a Gladiator, in a Union Jack Suit, as Papa Lazarou, as a human ‘Death Warrant’, as Alan from the Hangover, Bane from Batman, as Mini-Mouse, in a thong, and (last year) as a Knight in shining armour… This year however, to shake things up a bit, I decided to do something a little bit different… Dressed as Peter ‘Starlord' Quill from the hit film 'Guardians of the Galaxy' I attempted to make the most ludicrous music/OCR video ever… by singing the film’s signature theme tune 'Hooked on a

Feeling’ around the entire course! Despite looking a complete lunatic, and losing a brand new GoPro in a mud pool at the start of the Killing Fields (I’ve more to say about that later…) on crossing the finish line I’d somehow managed to capture enough footage on my remaining camera to (hopefully) do justice to the cause. Just over one week later and the video had scored more than 15,000 hits on YouTube, and the song, having been etched into people’s brains, has almost become an OCR anthem! It has to be said that the response since Tough Guy has been, quite simply, overwhelming… with literally hundreds of people contacting me with words of support and encouragement for what AWAS does… and that is truly very humbling. And it’s a wave of support which has been gaining more and more momentum for some time now… as you’ll see, as I take you on a whistle-stop tour of just some of the foundations exploits since the last issue… In November, it was very exciting to liaise with Rob Edmond (the former SAS soldier and The Biggest Loser fame) leading up to the inaugural Urban Attack event at the Manchester Velodrome, to see his vision of marketing OCR in a ‘Gladiatorsstyle' entertainment extravaganza take shape. Whilst the event wasn't perfect, the team

NEW YEAR’S DAY GOODWILL MESSAGE

WORLD MOUNTAIN BIKE CHARIOT RACES

SPARTAN RACE TRAINING CAMP ALLIANZ PARK

TOUGH GUY

Issue 8 | Obstacle Race

REGULARS: ALWAYS WITH A SMILE

... his personal security didn’t seem too keen on a rather happy bare-chested chap getting anywhere near the PM!

behind it did remarkably well for a concept which is truly breaking new ground, and I wouldn’t be at all surprised if we see an OCR TV show hitting our screens in the near future… though possibly without Team-AWAS (with its multi-coloured wigs, sporadic danceoffs, and ‘first to start, last to finish’ approach) taking to the track! Just days later, I was back in the North as a VIP Guest at the 10th Anniversary Liverpool Santa Dash… an event which saw Liverpool reclaim the title of holding the world’s biggest Santa shindig with a record 8,500 taking part… In freezing conditions, the crowd come out in their thousands to watch and cheer this army of Santa’s along… some of them admittedly in disbelief at the fool (yours truly) who had decided to run the course in just a pair of Santa shorts and a hat! Continuing the festive theme, I was then back at Rainbows Children’s Hospice in Loughborough to 'entertain' the young people of Rainbows and their families (and arguably the wonderful staff) at the Over 18's Christmas Party. To ensure that the festive spirits of everyone at the hospice are raised however, each year I bring with me a 'Mrs. Christmas'... and this year, it has to be said, I somewhat failed to attract the attention of the largely

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male contingent... with glamour model Sarah Richards’ dazzling bauble's seeming to catch the eye! On Boxing Day this year, AWAS set about the task of starting a new Christmas tradition… as whilst many coastal towns across the UK hold Boxing Day swims, for those who live in the mainland, there is really very little that goes on to help wash down all the turkey and mince pies consumed the day before. So, at 10:30am on Boxing Day morning a small group of hardy young men (some questioning how on earth they had been persuaded to agree to such madness) took a short walk down to the 3 acre lake at AWASHQ! Their challenge? To survive just 60 short seconds in the (quite literally) freezing lake! No half measures mind, as the clock didn’t start until all members of the fellowship had submerged into the water so that just their heads remained above the surface! With my body temperature only just returning to normal, I was then on the road to Chadlington in Oxford for the Great Brook Run, a post-Christmas cross-country race that takes place half on land, half in water... over the frightening distance of just-over-a-mile! The course, which throws up many an obstacle as it winds through a quagmire of distant muddy fields, gets its name not from

the muddy bit, but from the wet bit… as runners battle the raging torrent (ahem!) of water that is The Great Brook! Although your toes do get very chilly indeed, after picking up your medal you do get to retire to The Tite Inn to warm up by the fire and quaff an ale or two… just ask David Cameron who joined myself and dozens of other competitors on race day! Though, for some reason, his personal security didn’t seem too keen on a rather happy bare-chested chap getting anywhere near the PM! On New Year’s Day, I was back in the drink at AWAS-HQ (wearing a full tuxedo) to deliver a New Year’s Day message from the icy waters and then, following a quick change into a pair of Superman underpants (yes, you heard right!), a team of enthusiastic Smilers travelled with me to Wales in mid-January to take part in the World Mountain Bike Chariot Races. Hosted in Llandwyd Wells (home to the World Bog Snorkeling Championships), special chariots built using what the organisers claim to be ‘traditional Roman steel, vulcanised rubber and welding techniques’ and pulled by two mountain bikes alongside each other, race against each other and the clock to determine a World Champion. Having been a part of this event for several years, I can promise you that the winning

TRAINING TIP Running in a group is a perfect way to train and also to keep motivation high

Issue 8 | Obstacle Race

REGULARS: ALWAYS WITH A SMILE

team has to demonstrate exceptional skill and courage as they attempt to race their bikes and the chariot around the track at the Abernant Lake Hotel… and for this reason, team AWAS failed to take the crown! Before January could draw to an end however, I was invited to the first Spartan Race training camp of 2015 by the new Spartan Race Director Richard Pringle, held at Allianz Park in North London (home of Saracens Rugby Club). Following an hour long talk about healthy nutrition, which included an informative feature on what an entrant should eat and drink before, during and after any particular OCR, the 200 or so attendees were invited out on the Allianz Park AstroTurf to take part in a body weight fitness session designed with the obstacle course athlete in mind. The energy of everyone involved, from the instructors to those taking part in the camp, was absolutely fantastic to see… and it’s true to say that there is something totally unique about the OCR community in that it brings out the very best in people… And this brings me right back to my ‘less than 24 hours old’ GoPro which was sadly lost

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to the muddy depths of Tough Guy Hell… Still sore and limping, a few days later I happened to be walking from my house to the car when I noticed a parcel in the postbox at AWAS-HQ. Not expecting a delivery, I opened it where I stood and on seeing the contents I burst (admittedly) into tears in a flood of overwhelming emotion. An ‘unnamed’ consortium, who were aware of my mishap in the Killing Fields, had all clubbed together to replace the lost camera… and with it a note, which simply read: ‘Keep smiling, with love from your Smilers’. Trying to write down how much this touched me personally is impossible, and if you’ve not seen it, simply go to AWAS-TV on www.alwayswithasmile.com to see my reaction. So, if my excitement levels weren’t off the scale before, the year ahead looks set to be ‘The Year of the Smiler’… and I’m honoured to be a part of this wonderful OCR community. Alongside the gravy wrestling, egg throwing, cheese rolling, barrel racing and pillow fighting, I’m proud to announce that AWAS will be working with the likes of Spartan Race, The Dirty Dozen Races, Nuclear Races,

the Ram Run, and many more OCR favourites who are looking to help promote the three main aims of AWAS, which are:

● To raise money and awareness for charities and good causes… ● To inspire and motivate people to do something that they have never before considered… ● And to make the world a happier place by putting a smile on the face of as many people as possible!

FEATURE: BIGFOOT CHALLENGE

WATCH OUT!

BIG FOOT’S

ABOUT Pictures by Epic Action Imagery Words by Alec Lom

Standfirst: If you go down to the woods in September, you’re sure of a big surprise, served up by Tony Campbell, Founder of a new race, The Big Foot Challenge. Say the words "Dallas, Texas" to most folks and they think of nodding donkey oil pumps, cattleranching, and the riddle of 'Who Shot JR?' in the world's most famous soap opera, Dallas. But mention Dallas to Tony Campbell, who grew up on the outskirts of the city as a boy, and he is seized by a traumatic childhood memory that has haunted him for the past 30 years. Back in the Eighties, his British parents had emigrated to the US and, moving deep into the Texas countryside, were renting an old wood-framed farmhouse, which came with seven acres of rolling hills and streams. Then just a boy aged 10, Tony, his brother, sister and cousins used to enjoy building natural obstacles and racing between them. One evening, he went to visit a friend, and was walking alone past some woods. "The trees in the wood near us were thick enough to get lost in, and I was near them as I set off around dusk to my mate's house for some company and some cookies," Tony recalls. "Suddenly, I got a weird feeling. I didn't want to turn around. I knew I had to be quiet, but then I couldn't resist turning around. Something spooked me, it felt about 30 feet away amongst

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the trees. I saw something in the shadows that was all limbs and bones. I didn't know what it was. I felt like it was staring at me. It was taller than a man. It made no noise. "The first thing that came into my head was my fear that it might be 'Big Foot'. Near where we lived, there were a lot of deserted Indian villages and burial grounds that were always spooky. I met some really old local Indians, in their 70s, 80s and 90s who used to tell stories about Sasquatch. The white man calls him ‘Big Foot’. Reclusive and shy, he's rumoured to be North America's version of the silverback gorilla." How young Tony reacted to this fright is imprinted on his memory to this day, but little did he realise then that his actions were to affect his life many decades later. "I started walking very fast on the balls of my feet, crouching down to make the minimum of noise in the autumn leaves. I stopped and thought about what the cleverest way would be to cross the countryside and find my way to safety. "I rolled under some thorny brambles to get clear of the wood, I climbed up a ravine mounting some fallen tree trunks, and leapt over

a drainage ditch, heading for the nearest road to take me home. The last 400 yards was a sprint. The sun was setting as I finally got in and quietly closed the front door. I was almost paralysed by fear, I felt tingly and I started to pray. There was something out there and it was a lot more serious than beef cattle and raccoons." Tony also lived for a while in Denver, Colorado where he spent two years learning altitude mountain survival skills and elevation fitness training 4,000 metres up in the Rocky Mountains. Then, after a spell in the US military, working as a trauma nurse in the medical corps, he and his family returned to their native UK (he was born in London). Inspired by his experiences of completing military assault courses in the Air Force, he resumed his career as a health coach and started running a few obstacle races. Unimpressed by some badly organised events that forced racers to queue up on the course and others where the obstacles were, in his view, repetitive and unimaginative, he drew on his many years' experience as a teenager conquering natural obstacles like tree stumps and rivers traversing the Texas countryside, and

his four years completing military courses, and knew he could do better. His dream came to fruition last year when he hit on the idea of merging his love of crosscountry running with his strongest childhood memory - and the Big Foot Challenge was born. “I called it the Big Foot Challenge because everybody knows Big Foot. I was running for my life when I met him, so now I thought I would name my first OCR event after the mysterious character I encountered all those years ago. He's also the one who made me feel I could overcome any obstacle,” says Tony. The British love a mysterious beast. It might be the Loch Ness Monster (who attracts over one million visitors a year and generates £25 million for the local Scottish economy). It might be the Beast of Bodmin Moor, a phantom wildcat said to stalk the Cornish moorlands. Or Big Foot, a hairy, ape-like creature who stands up to 8 feet tall and weighs 500 pounds. He is said to inhabit forests and descend from human relatives 15,000 years ago. He’s originally from North America, but rare sightings of him are expected this summer in East Sussex. This September sees the launch of a unique new obstacle race that turns its competitors on their heads. On Saturday and Sunday of September 12 and 13, the rugged and challenging terrain of arguably Britain's best OCR venue, Pippingford Park at Nutley, East Sussex, will be transformed into a race course with a difference. Big Foot Challenge Founder and Race Director Tony Campbell, now 41, won't be achieving this by building an eight-foot wall for you to clamber over. Tony won't be laying out yards of barbed wire for you to crawl under. That's not his style. When challenged by venue owners to outline plans for his event, his favourite reply is: "Don't worry, I don't need a JCB." They like that. Tony's secret of success is that he's teamed up with a famous lady whose knowledge and experience of the rolling countryside is second to none. Her name is Mother Nature. "I take my obstacle brain into a venue and talk to Mother Nature, just like I did when I was a kid," says Tony. "I don't use a JCB digger. I use a technique I invented and called it ‘true coursing’. Part of it is making good use of what Mother Nature offers you. "It is not about digging ditches or chopping down trees, but instead extracting the maximum benefit from the natural terrain and also leaving the countryside how you found it and not churning up the ground." When the first heats get underway on race weekend, there will be three distances to test competitors' fitness. A 6km course is expected

FEATURE: BIGFOOT CHALLENGE

to take racers between 30 and 60 minutes to get round; a 12km course that should take between one and two hours to complete; and a third run of 18km, which will keep you busy for between two and three hours. Depending on when you register (early birds will always be rewarded), you can expect to spend between £40 and £100 to race on one day, slightly cheaper if you race on both. Natural obstacles you may encounter on the Big Foot Challenge course include 'The Upside Down Indiana Jones', which involves tying off a rope within a thick clump of trees, then traversing or hanging underneath it using the trees' branches to balance yourself. Watch out for 'The Dead Lift' obstacle, in which you throw your rope over a tall branch, and hoist yourself up, pulling your own body weight up to a tree platform. And 'The Leap of Faith' will see you sliding down a bank and jumping out to catch a piece of rope tied to another tree, then swinging into the void to reach safety. Competitors will also have to rethink how to traverse obstacles. Racers will have to put their OCR skills to different uses when it comes to climbing, crawling and general agility. Being fit and a good runner will no longer suffice on this course, which will test you to think laterally and imaginatively about how to overcome obstacles. “I'm immensely excited by the Big Foot Challenge. It's going to be refreshingly different. It will give runners opportunities to use their fitness in other ways than just climbing and crawling across the same obstacles over and over again. You will get to be challenged in new ways,” he says. There are plenty of surprises planned on race weekend, both on and off the course and many details of this new event are being kept a closely guarded secret. But Tony Campbell already has an early ace up his sleeve, which he pulls out with a big Texan smile. "I've heard a rumour that Big Foot himself might be there on race day..." he says, "... so you’d better keep your eyes peeled and your sharp wits about you!"

For more information on the Big Foot Challenge and to register, visit www.bigfootchallenge.co.uk. For the latest BFC news, check out www.facebook.com/TheBigfootChallenge

Obstacle Race | Issue 8

REGULARS: BMF TRAINING

BOOTCAMP

TRAINING WITH BMF Written by British Military Fitness (www.britishmilitaryfitness.com)

To those who have never been, the term boot camp can conjure up an image of a scary military man shouting at you to do more push ups, run faster or break down and cry if that’s what it takes. But this isn’t the case, and actually a boot camp often consists of a motivational instructor and a group of like-minded fitness enthusiasts who will encourage you to push your limits while having a healthy amount of fun! Everyone and anyone is welcome to boot camp sessions as they cater for all ability levels from exercise rookies to fitness veterans. Well, that certainly is the case at British Military Fitness (BMF), the UK’s original and undisputed leader in outdoor fitness. Here we give you the low down on the benefits of boot camp-style fitness and how to do a simple 10 minute boot camp circuit at home – no equipment required. No excuses!

WHY JOIN A BOOTCAMP? IT ISN’T JUST YOUR SCALES THAT WILL THANK YOU FOR DOING BOOT CAMP CLASSES. YOUR LONG-TERM HEALTH AND GENERAL WELLBEING WILL TOO. Sure, you’re bound to look better after you’ve become a boot camp regular. You’ll be en route to getting toned up and slimmed down, after all. Not only does our experience as a leader in fitness tell us you’ll feel fantastic after exercising outside, but science has found it will benefit your long-term health, too. As you’ll see, we really think you’d get more than a need for a new wardrobe out of it.

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REGULARS: THE MUDSTACLE RAMBLE

LESS FAT, STRONGER HEART, BETTER HEALTH As you might imagine, physical exertion has a habit of burning fat and improving overall fitness. But, while fat loss and better stamina are great in themselves, they come with extra health kicks too. Improving your cardiovascular ability will lower cholesterol and your risk of heart disease, says British Military Fitness Senior Training Tutor, Andy Kay. Reductions in diabetes are strongly correlated with exercise as well, according to the former Royal Marine. “Particularly with high-intensity interval training, which is what the bulk of BMF sessions are based around,” comments Andy, “You’ll work hard for ‘x’ amount of time, recover and then go again. This style of training is very, very useful for all of these issues. And obviously, reducing body fat helps as well, which is directly correlated with a lot of health issues.”

THE (REALLY) GREAT OUTDOORS Compared to exercising indoors, for example in a gym, breaking a sweat outside during a boot camp can leave you with a stronger sense of revitalisation, more energy and less confusion, anger and depression. That’s according to a 2011 analysis published in the journal Environmental Science and Technology. While the idea of doing sit-ups in grass might not appeal to everyone, in Andy’s experience, even the most mud-shy people can come to embrace the dirt. The Twickenham-based instructor says: “If someone’s never trained outdoors before you hear a lot of, ‘I’m a bit scared’, ‘it’s cold’, ‘it’s wet,’ ‘I don’t want to get muddy’; that sort of thing. But nine times out of ten, people will get involved, enjoy themselves, work hard without realising it, have a bit of fun and it just kind of outweighs everything. By the end, they’re usually hooked.”

LESS STRESS Any kind of exercise can be great for stress relief, but it’s been discovered that exercising in the midst of nature can be a particularly powerful antidote. In particular, Japanese researchers found walking in the company of trees meant lower concentrations of cortisol, aka the stress hormone, than doing the same in an urban environment. What it all suggests is that getting your exercise on in the wild, like you do with us, could not only lower your stress levels but help fight against all the negatives too much cortisol is thought to cause. Things such as more abdominal fat and an immune system less effective at repairing injuries and fighting infections could be partially remedied.

GONE VIRAL It’s not just the odd nagging injury that can be helped by stepping into nature. It seems tumours and virally-infected cells can also get a kicking. Another Japanese research team discovered walks in a forest field (not too far removed from the lush, leafy parks that we call home up and down the country) upped a particular breed of cells in participants which are known to battle both of those things. This should tell you boot camp workouts might do more than just your waistline the world of good.

Issue 8 | Obstacle Race

REGULARS: BMF TRAINING

MORE WORK WITH LESS EFFORT WHAT IS IT?

What if we told you that you could exercise harder and, in the process, burn more calories and build a better physique without feeling like you’ve spent the necessary energy? Sound too good to be true? Sounds like exercising outdoors to us. A study by Oxford Brookes University undertaken in 2000 found exercising outside altered subjects’ perception of effort when it came to exercise. They apparently asked adults to “walk fast but without overexertion” both inside and out, discovering that heart rate was higher for outside but perceived exertion was similar. The lab coats weren’t sure exactly why, but whatever the cause, it could mean boot camps, which involve nothing but working out in the fresh air, may leave you feeling as though you’ve burnt fewer calories and shed less sweat than you really have. Science says that’s something that a run-of-the-mill stint at an indoor gym just can’t do.

One of the simplest, yet most effective, fat-frying and power-producing quick workouts you can get your hands on, our 10-Minute Home Boot Camp comes in three flavours: beginner, intermediate and advanced. You do the same exercises in each one, but for with varying reps and distances. There are shuttle sprints involved, so – if you can find the room – mark out either 20, 30 or 40 metres (for beginner, intermediate and advanced). If you don’t have the room, sprint on the spot one second for every metre. So, if it’s three 20-metre shuttles that’s 120 metres (because you’re running out and back) so 120 seconds of on-the-spot action.

BEGINNER 10 x press-ups, sit-ups and burpees 3 x 20m shuttle sprints Repeat the above five times with no rest

GET A TASTE OF BOOT CAMP WHENEVER AND WHEREVER YOU WANT WITH A 10-MINUTE CIRCUIT FROM BRITISH MILITARY FITNESS

When complete, give yourself two minutes of rest and do it again

INTERMEDIATE 12 x press-ups, sit-ups and burpees 3 x 30m shuttle sprints (or 4 x 20m if you’re low on room) Repeat the above five times with no rest

Whether you’re wanting to try before you buy, or the worst has happened and you can’t get to your nearest boot camp session, we have you covered. As an authority on the subject, we’ve come up with a simple, yet testing, 10-minute boot camp bodyweight circuit you can do at your convenience in the comfort of your own home. Personally devised by British Military Fitness Head Training Tutor, Mark Wood, it’ll put every part of your body through its paces, cueing your muscles up for a strength boost and your fat stores for a kicking. All this, without the need for any equipment. If you need any extra guidance on how to do the exercises in this routine, we have in-depth videos and step-by-step guides for the faithful press-up, the classic sit-up, and the always-testing burpee on our website.

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When complete, give yourself two minutes of rest and do it again

ADVANCED 15 x press-ups, sit-ups and burpees Please visit:

britishmilitaryfitness.com To find out more about British Military Fitness boot camp sessions.

3 x 40m shuttle sprints (or 6 x 20m if you’re low on room) Repeat the above five times with no rest When complete, give yourself two minutes of rest and do it again While these are, of course, no replacement for a solid boot camp session, if you manage this a few times a week (or, better, every day) the pounds have no choice but to make themselves scarce.

Issue 8 | Obstacle Race

FEATURE: WHY PLANTS?

So, how do we get a good range of these into our diet? Here are some top tips for adding in some extra goodies, without completely changing your meals:

Why

PLANTS?

Sprinkle a handful of berries over your oats

Swap your mid-morning chocolate bar for a banana (plus a couple of squares of 85% dark chocolate for your chocolate fix with an added antioxidant punch!)

QUICK RECIPE

SWEET

POTATO

CHIPS

Spread your toast with mashed up avocado instead of margarine

#INGREDIENTS Instead of chips, roast some root vegetables (carrots, parsnips, sweet potato) in coconut oil

Boost your protein shake or smoothie with some spinach, avocado, or kale

Bulk up any saucy dishes (Bolognese, cottage pie, stews) with a few handfuls of vegetables. Peas, chopped up carrots, and green vegetables all go well

Put a handful of berries in a pan with a tablespoon of water, heat up until they go gooey, then pour over pancakes instead of syrup

We hear ‘Eat your 5 a day’ nearly every day, but do we really know why? In this article we’ll look at a range of fruits and vegetables from across the colour spectrum, and see what they can offer us in terms of health benefits, and even for obstacle racing. This isn’t an exhaustive list, but shows just how many benefits there are to eating a wide range of fruit and vegetables! We should never just stick to one type of fruit or vegetable, as you can overeat on any food - no matter how good, and the fresher a fruit or vegetable is, the better the quality – so get them in season, frozen from fresh, and try not to store them for too long.

Replace a few layers of pasta in your lasagne with thinly sliced aubergine

Make vegetable crisps instead of regular potato crisps. Use a peeler to make thin strips of root vegetables (parsnips, beetroot, carrot, sweet potato) and after tossing in olive oil and a little salt, put them in the oven on a low heat until they go crispy. This also works well with kale, but keep an eye on it as it cooks a lot faster!

Eat leftover vegetables in your fridge by putting them into a pan with some stock, boil up, and then blend everything (including the liquid) to make a hearty soup. Root vegetables work well as a base, then experiment with all sorts of other leftovers!

WRITTEN BY: LUCY CLAY

2 large sweet potatoes 2 tbsp melted coconut oil 2 tsp dried rosemary 1 tsp sea salt

#INSTRUCTIONS

After peeling the potatoes, the easiest way to slice them would be to use a mandolin. You can also use a sharp knife, which takes a little more patience. The thinner that you can cut the sweet potatoes, the crispier they will become.

You simply toss the sliced sweet potatoes with melted coconut oil and any seasonings of your choice. You can add a variety of flavors to the sweet potato base. ENJOY AS A LOW CALORIE SNACK THAT WONT RUIN YOUR DIET

Visit

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for more healthy recipe ideas

So, increase your fruit and vegetable intake, experiment with all the different colours you can find, and reap the benefits of everything they have to offer!

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Issue 8 | Obstacle Race

FEATURE: PACK IT IN PACKS IT OUT

PACK IT IN, PACK IT OUT

REVISITED

We asked a couple of race directors for their thoughts about litter at races, heres what they had to say:

WRITTEN BY: BEN KIRKUP

Earlier in 2014 we had this piece sent to us about how we need to take more responsibility for any rubbish we may be tempted to leave behind at races. The worst items for this happening are gel packets, water bottles, foil blankets and the odd piece of racers kit. The busiest season in our sport is ahead of us which means more rubbish. So what we all really need to do is think, do I really need to drop this or can I carry it to a better place. If it’s a gel then it can simply go back to where it came from. Lets try to really keep our course clean this year.

Take it away Ben, OCR events have done a great job of getting us out of cities and towns, but as I run around any obstacle race it saddens me to see that we don’t treat our beautiful countryside any better than we do our streets. Gel packets, energy bar wrappers, water bottles, wetsuits, fancy dress and gloves are all needlessly discarded around obstacle courses. If you think that Gorilla suit is a good idea at the start line, you’d better have what it takes to get it to the finish. We all make bad clothing choices, but there’s really no need to dump what you don’t want in a hedge and leave it to someone else to clean up. The same applies to food wrappers and drink bottles. We have to take responsibility to go home with everything we came with, to pack out what we pack in. It’s simply unacceptable to litter car parks with filthy, unwanted clothes, shoes, bags, wrappers and Mylar blankets. Yes, the clothes are smelly and covered in mud, and no,

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they’ll never pass the Daz doorstep challenge, but they’re yours. You brought them with you or picked them up at the Finish, and you need to take them home. This is far more than just a litter issue though and not a burden that should be carried solely by race goers; race organisers also need to be accountable. But don’t be fooled. If event operators need to employ a clean-up crew to follow us round then costs will only increase. In 2011, over 45,000 runners took part in the New York City Marathon, and over 100 tons of debris was picked up after the race from the water stops alone. Other initiatives could include sustainable packaging for food and better facilities to segregate recyclable materials and waste. I love OCR, and I want to see the sport grow and be loved by everyone, including participants, spectators, organisers and hosts. We get see some wonderful parts of the countryside and go to places we might not normally visit. As such we’re usually stepping into someone else’s back yard and need to be mindful of that fact and respectful of our surroundings. Let’s make our mantra “Pack out what we pack in, take only pictures, leave only foot prints.”

James Parrish of Nuclear Race said,

Never used to be such a big problem, but now the gel packs very popular. Gel pack are made of a very robust material so do not decompose naturally and therefore represent an expensive job litter picking over such a large area.

Wayne Monkman of The Nuts Challenge says,

I do understand that accidents happen and things get dropped by mistake especially under extreme race conditions, but now at Nuclear we ask anyone using gels to leave the empties either by an obstacle or at a water station preferably in a bin where we can collect them efficiently. This I feel is a reasonable compromise.

The problem with energy gels is not the product but the people using them irresponsibly!! The manufacturer also has a duty of care and normally has information on the packet giving information prompting the user to dispose of the package responsibly. This is generally in very small print and doesn't make an impact on the user. It would also show good will if the manufacturers of these types of products offered some kind of sponsorship directly to the OCR athletes to encourage them to do the right thing. The RD and MD of any OCR should make an effort to combat this problem otherwise OCR will begin to receive bad PR from the media and the other members of the public that use our countryside.

Issue 8 | Obstacle Race

REGULARS: MUDDY RACE

MUDDY

RACE

INTRODUCTION WRITTEN BY: ROB FOULKES MUDDYRACE.CO.UK FOUNDER

It's a real pleasure to contribute to the latest edition. I've been jumping obstacles and getting muddy for over five years now and was completing 'obstacle races' when they didn't have a name. Who am I? Well I am the founder of Muddy Race. We began in 2011 and support Obstacle Racing online in the UK. The concept of Muddy Race began when after enjoying some muddy events we decided that there needed to be a central resource online to help everyone find their next event. Since then I’ve been around the country and world doing 'OCR'! 2014 resulted in a Top 20 finish at the UK Champs for me and a trip to the US to conquer the World Champs. But it isn't all about me, it's about our lovely community affectionately known as #TeamMuddyRace and our team of writers that help us stay on top all the latest updates in OCR.

ABOUT MUDDY RACE:

#TEAMMUDDYRACE

● Supporting Obstacle Racing in the UK since 2011 ● Find An Event - Over 250 events online with free discounts ● Log your mud miles - Claim your results from previous Obstacle Races and build your online profile. We've got over 200,000 results on our database! ● Join the community - #TeamMuddyRace ● Train with us - join us around the UK at our training days

Find us at WWW.MUDDYRACE.CO.UK

Obstacle Race | Issue 8

JOIN TEAM MUDDY RACE ● Buy your green t shirt, stand out from the crowd in photos and get your name on the back ● Chat with 800 of us in our free Facebook group – search for Team Muddy Race to get tips and motivational selfies! ● Join over 10,000 members on our website to build your profile and see how many mud miles you’ve logged to date ● Make new friends at events with likeminded mud enthusiasts.

Issue 8 | Obstacle Race

REGULARS: MUDDY RACE

Follow him at

Conor’s

facebook.com/conorhancockuk

TRAINING WEEK

and on Muddy Race

Chasing Jon: Conor Hancock And The Battle To Become Number One Obstacle Racer The name Jon Albon resembles unbeatable, glossy, streamlined and victorious. Two World Championship OCR wins in 2014 and now the first Obstacle Racer to go professional after a move from team Inov-8 in February this year. In truth, we all chase him but some are closer than others and there’s one man determined to take that number one spot. Cue Conor Hancock, a spritely scaffolder who at the age of 21 is the rising star within the sport of Obstacle Racing. In 2014 alone he took 13 podium finishes with 8 wins. Rewind back to November 2013, in his first proper competitive event Conor finished third place behind Jon (1st) and Ross MacDonald (2nd). This would be the start of something special. “I didn’t really have any expectations running up to Spartan Beast” says the humble racer from the hills of Sheffield “I was happy just to finish amongst the top racers”. Fast forward to May the following year and the podium finish was replicated once again at Rat Race Dirty Weekend. Something that Conor was still happy with but knowing he was getting closer to Ross was the fuel to his fire. “From the previous year I began running in the local cross country league and just generally ran more. Comparing my weekly mileage with the other guys I realised that if I was a little stricter with my training I could get up to their level. Finishing third was key to my progress, as I was slightly apprehensive on the lead up knowing I hadn’t really ran as much as I had wanted.”

Work Hard Train Harder Fitness is something that comes easy to the Hancock family and Conor puts a lot of his ability to just being ‘naturally fit’. His brother Callum, is a professional boxer, Dad Nigel was a very competent swimmer in his younger years with country records to his name and his cousin has been to the US to complete in World’s Toughest Mudder. “My work life helps with natural fitness, I’m constantly on my feet carrying heavy gear, using ropes and up ladders. This helps with traversing and any bodyweight obstacles, but it does mean that I’m tired after work and the days are long.” In addition to the work benefits, the boxing family training mentality has been key to his success and something that perhaps others aren’t doing yet.

Obstacle Race | Issue 8

“I get down the local boxing gym at least once a week. It’s great for general conditioning and includes bag work, sparring, circuits, then finishing off with burpees and kettle bell work. It’s just perfect for OCR as it’s an hour or so at such a high intense level.” With the taste of success getting sweeter and some race wins under his belt Dirty Dozen Races in Wales would be the next test. Jon was still a long way ahead and it was perhaps too soon for Conor to take the place of second best Elite. In a close race Ross was too much for Conor to handle. The British love an underdog, and Conor managed to go for much of his early career as this, unknown at races until he made a podium finish. Getting closer to Ross though gave hope in that he was getting better. The race finished with Conor in second but he still remained happy with his progress. “I was really happy with the outcome as was chasing him on the last mile - so I knew I was getting closer. It wouldn’t be long now.” Conor’s time did come to beat Ross in two closely finished events at Rock Solid Race and Dirty Dozen Essex, this is where Conor started to become a regular podium finisher. With several first place finishes including a Spartan Race Sprint, he also became the UK OCR champion for the 18km at Dirty Dozen Races in the space of a few months. With these in the bag Conor’s next target was the OCR World Championships in Ohio, US. “The World Champs was like nothing I’d experienced before. I didn’t really know what to expect as I’d only been racing for a year or so. I’d looked up to many of the racers and in particular Junyung Pak from his World’s Toughest Mudder wins a few years back.” In a brutal hilly race Conor placed 8th ahead of Junyung Pak in 9th and second place Brit behind the man himself Jon. This was the race where Conor really cemented a name for himself in World OCR, with him even listed as an unknown contender for the title just days before the event. “It was very much a mental game with Junyong Pak chasing me. I couldn’t quite believe he was behind me if I’m honest but there was no way I was slowing down. The hills were never ending and at times I wasn’t so sure how much longer I could hold on. I learned a lot from the World Champs; mainly that I could compete with the best. Next year I’ll be back for the podium.” If you’ve ever seen Conor race, he’s incredibly focused around the course and you can be mistaken to think that he’s not enjoying himself, but this couldn’t be far from the truth. You will hear him coming though, mainly from the northern chants of ‘Go Conor’ from his loyal family that follow him to most races throughout the UK come rain or shine. It’s definitely something that he values and helps him focus.

“A lot of the events I find are a mental battle, and that’s something I really work on. I know that I need to push myself as hard as I can for the duration of the event. This takes some time to perfect. Pre race preparation is also really important and something I chat about with my team of friends and family on whether it be gear or strategy for the event. I really enjoy the harder, colder events; the races that really challenge you both mentally and physically. That’s what it’s all about for me.”

5 mile run with circuits to finish

The Silent Assassin His most recent success was at this year’s Tough Guy championship, an eight mile gruelling sub zero race in Midlands. This was Conor’s chance to race against Jon since America, to see how the training and really progressed him. The event didn’t start too well and he entered into the famous Killing Fields assault course in 10th place and around 10 minutes behind Jon in first place. ‘At Tough Guy I felt a little sluggish to be honest so I just went as hard as I could. I wore a wetsuit which restricted me a little. Unlike others who were cold I was really hot. I just got my head down and kept going. When it started to get cold that was when I really managed to challenge the others. For next year I’ll be wearing just a neoprene vest and hat rather than the whole suit.” Having watched Conor at so many races in his career I could see something wasn’t quite right and with a few miles left it looked as if it wasn’t his day. “It was very much a mental battle” says Conor “My legs were burning and I was so hot from the wetsuit. But I just kept going.” One by one he managed to overtake eight front runners to emerge just 2 minutes and 21 seconds behind Jon in second place and over 4 minutes ahead of third place James Appleton. A remarkable achievement and this time shortened the gap on Jon since their last meeting. The dream was getting closer.

5 mile run with sprints - end with 15 min hills Bouldering, Bodyweight or Boxing session Track session 5 mile run 10-12 mile long run or race 10-12 mile long run or race

The Future World Champion But what’s the ultimate goal? “Jon’s such a great athlete and has empowered so many within the community to train hard and enjoy racing, I just hope I can keep closing that gap. It will make a great race, I know Jon will want the competition!” “I want to win the World Champs first, focussing on the shorter events and then onto World’s Toughest Mudder”. Watch this space at 21 years of age he’s already achieved so much and there’s plenty more to come.

TRAINING TIP Your core strength will keep you upright when the going gets tough. So remember to do the proper training.

********

Generally one day rest a week

Issue 8 | Obstacle Race

REGULARS: SMOOTHIES

BEGINNERS

GUIDE TO SMOOTHIES WRITTEN BY : CARL WIBBERLEY

HOW TO MAKE A SMOOTHIE IN 6 STEPS Learning how to make a smoothie is actually pretty easy if you follow the steps below.

1. 2.

Pick a Smoothie Recipe Determine the smoothie recipe you would like to make based on your purpose. Are you on a diet, looking to lose weight, and in need of a meal replacement? Or are you trying to get more greens into your diet, protein after a workout, or simply looking to make a delicious dessert recipe or a tasty snack?

Add Your Liquid

The first thing to add into your blender is the liquid, which is usually around 1 to 2 cups. Follow what your smoothie recipe calls for, but keep a few things in mind. The more liquid you add, the more watery or runnier your smoothie will be. Some people like it this way. If you prefer a thicker consistency, use slightly less liquid. Here are the liquids I recommend for making healthy smoothies: water (filtered or real spring water), almond milk, coconut milk/water, raw milk, organic fruit juices, fresh squeezed or pressed juice, tea, and kefir (from milk or coconut water).

Add Your Base

The “base” is what will provide a creamy smoothie texture. Think of it as the “body” of your smoothie. Many smoothie recipes call for a banana or two. Bananas are a terrific base and provide your smoothie with a nice creaminess, and sweet taste. Fruits such as mango, peach, pear and apple will also do the trick. Other good options include avocado, coconut meat, chia seed gel, nut butters (almond is my favourite), yogurt, frozen fruit and ice. Water rich fruits like watermelon and pineapple won’t give you that creamy smoothie consistency. Adding ice is a quick and easy way to thicken a smoothie full of water-laden fruits.

Add Fruits and/or Vegetables

Now that you’ve got your liquid and base squared away, it’s time to add the fruits and/or vegetables This is also a great time to experiment, get creative, and have fun exploring the various fruit and vegetable combinations your taste buds adore. Most fruit can be used either fresh or frozen, see which you prefer. I tend to like my berries frozen (and often use as a substitute for ice), but most other fruits fresh. If you’re making a green smoothie with the likes of spinach, kale or lettuce, you may want to cut the greens into smaller pieces depending on the power of your blender. You also may want to add the greens into your blender last, after adding any optional add-ons.

Obstacle Race | Issue 8

Optional Add-ons

This is where you can really take your smoothie to the next level of nutrition and tastiness, and have lots of fun doing so. Many of the add-ons below can be incorporated into a number of smoothie recipes. As your smoothie skills develop, you’ll intuitively know which add-ons to use in which recipes. The list below is not meant to overwhelm you, but rather give you an idea of what’s possible, and available.

Sweeteners Most smoothie recipes include enough sweet fruit to bypass a sweetener to enhance the taste, but if not, here are some good ones I recommend: honey, stevia, maple syrup, and dates. Avoid the popular sweetener agave nectar.

Salt A dash of a high quality salt will increase the minerals and improve the taste of your smoothie. I prefer Celtic sea salt and pink Himalayan salt. There are a plethora of good salts to choose from, just make sure to avoid nutritionally bankrupt white table salt.

Spices You can also adjust the taste, and healthiness, of your smoothie by using common spices. Cinnamon, vanilla, ginger, nutmeg, and cayenne are a few of my favorites.

Protein Powder If you’re making an after workout smoothie or simply looking to get more protein into your diet, add in a high quality protein powder. I recommend Sun Warrior, The Protein works or Icon Nutrition. The protein powders come in several delicious flavours further reducing your need to add a sweetener.

Superfoods There are an abundance of superfoods available to boost the nutrition of your smoothie. Here are some of my favourites: cacao (raw chocolate), flax seeds, goji berries, spirulina, coconut products (oil, shreds, flakes, meat), bee pollen, hemp seeds, acai (powder and juice) and aloe vera. There are also a number of highly nutritive green superfood powders designed for boosting the nutrition of your smoothies.

Blend It Up!

Now that you’ve added all your lovely ingredients into your blender, it’s show time. Depending on your blender, and smoothie ingredients, you may need to start out on a low setting (or pulse) before getting up to top blending speed. Some blenders even come with a handy smoothie button for extra easy smoothie making. I like to blend my smoothies until the liquid is fully circulating within the blender for about 5 seconds. Total blend time is usually between 30 to 60 seconds depending on the ingredients. It may take you a few blends to get it down. Don’t worry, once you do it will become second nature, like riding a bike.

If you want to learn how to make delicious and highly nutritious smoothies, well here’s the ORM guide to a perfect smoothie. I’ve made tons of delicious, creamy smoothies over the past few months and have gotten pretty good at it now. Once you get the basics down, you’ll be creating smoothies like a master in no time. This guide will teach you everything you need to know to make the smoothie recipes we will be putting together for you each issue.

RECIPE This is my 100% guaranteed to get you going in a morning smoothie. Now to start let me just say to save time I literally never waste time measuring ingredients, I just throw it in depending on what I feel I’m craving that day. ● KALE ● SPINICH ● CARROT ● CHIA SEEDS ● OATS ● FROZEN (BLUEBERRYS, MANGO, PINEAPPLE, BANANA, STRAWBERRYS AND MELON) ● SUPERGREENS POWDER ● FLAX POWDER ● FILL LIQUID AN INCH ABOVE THE INGREDIENTS Now this will super charge your day. But if you’re cutting calories then you’ll probably want to cut out some of the fruit I like to put in.

More recipes coming up in the next issue

Issue 8 | Obstacle Race

FEATURE: HEALTH HACKS

HEAL H HACKS BLOCKHEAD GUM REVIEW Brand new to the market, BLOCKHEAD represents a revolutionary approach to energy products; compressed energy gum. Thanks to the patented technology, the active ingredients are absorbed orally rather than digested resulting in an energy absorption rate at least 5x faster than conventional energy drinks.

MEALTEK REVIEW Mealtek are a fantastic company that basically take all the hassle out of making sure you stick to your healthy eating routine. You have your choice meals delivered to your door to last you the week. The meals are all 100% fresh so you have three days shelf life on them so for the others your just stick them in the freezer and get them out the night before you want to eat them. The choice of meals is unreal, when choosing I can honestly say I spent nearly 24 hours trying to cut down my choices or I’d have ended up with 3 weeks worth. Each and every meal I’ve tried so far has been top quality and so varied. All labeled up to tell you when you have each one scheduled in. The breakfast options were gorgeous. The key feature that makes Mealtek unique is how bespoke the service is. Each meal

Not only is the gum sugar and calorie free but one pack is the equivalent of five cans of energy drinks making BLOCKHEAD the ideal choice for a portable and convenient energy product that is ready to give you a boost right when you need it.

is prepared to your individual macro and calorie targets. These targets are determined by an algorithm (based on level of activity/ body stats/ goals) when you sign up, and you can track your progress against your goals on their site. The different components of each meal for each customer are individually weighed out to ensure the quantities are right.

But don’t take my word for it here’s what Ben Coomber thought of their meals. I’m a big fan of being in control of your nutrition, knowing what goes into your body is important, it’s what controls your performance in every area of your life. Not just in the gym, but work, family, everything. Good nutrition creates a high performing person, regardless of who they are. Mealtek is built to my needs, my goals, and tastes like I ordered it from a restaurant, big fan and something I recommend with the people I teach and my coaching team.

Dr ZAK’S HIGH PROTEIN BAGELS Looking for a way to have bagels for breakfast without the guilt? Dr Zak’s high protein bagels are available in two flavours, “multigrain & seed” and “cinnamon & raisin”. Our multigrain & seed is available now followed by our cinnamon and raisin which are due out in April 2015. Made using Dr Zak’s signature blend of protein isolates, seeds and multigrain, they’re packed with 24g of protein and contain 40% less carbohydrate than your standard bagel. As well as packing a protein punch, their bagels are also low in sugars and high in fibre, making them not only delicious, but nutritious. The result is yet another delicious and convenient way for those packing in the training, alongside a busy life style, to meet both their protein, carbs and fibre needs.

This is the revolutionary go-to product to keep energy levels high at festivals, to sharpen your focus in the office, give a kick-start in the gym or offer a boost from jet lag, travel and deadlines. This is something you need to checkout, we’ve had a few packets knocking around the office and they’re great to get you through when the days dragging.

Available now from WHSmith, One Stop, Co-Op and Superdrug.

BODYME ORGANIC SUPER GREENS Looking for the perfect product to boost the power of your super smoothie? Then look no further. A synergistic and highly nutritious blend of nature’s finest green foods including organic wheatgrass, barley grass, spirulina and chlorella.

only

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A combination of 4 of the most nutritious green super foods powders to provide a highly balanced all-in-one green foods supplement. Any more ingredients would reduce the nutritional profile - less is more.

Check them out at

MEALTEK.COM

BodyMe Super Greens Mix contains New Zealand wheatgrass(35%) barley grass (35%), spirulina (15%) and chlorella (15%) which, provides a complete green superfood with complementary ingredients in perfect balance.

Find this and loads more fantastic health food products at

WWW.BODYME.CO.UK

Obstacle Race | Issue 8

More info can be found at:

DR-ZAKS.COM

Issue 8 | Obstacle Race

REGULARS: MUDSTACLE

MUDSTACLE

RAMBLE WRITTEN BY: PETE REES MUDSTACLES FOUNDER

Can Obstacle Racing Truly Be Competitive Warning! Opinions Expressed Here! At the majority of obstacle races we are handed a timing chip. We tie it onto our shoe and try our best not to lose it, so that we can check out our results online a couple of days later. But what do those results mean? Unfortunately, in a lot of cases, ABSOLUTELY NOTHING!

Hell and Back, Ireland,

Deep breath Pete… calm… down…

This is a rather strange example in the context of this article because Hell and Back is a “challenge not a race” without timing chips. However, I witnessed the kind of behaviour that I have seen at many other “races”; it just happened to be the most blatant case of rulebending I’ve ever seen. I set off at the front of the first wave where, believe me, people were racing! Within the first 50 yards we were directed into a large pond. There was absolutely no doubt that the route took us through the pond, so I jumped straight into the waist deep water and started wading, along with everyone else. Then, from behind, two lone figures ran around the outside of the pool and took the lead. There was a chorus of “BOO”s and we were all infuriated by it. It’s around now I’m guessing that many of you want to chip in with:

Over the past month I have witnessed several incidents that have collided in my mind. Having cleared through the wreckage, I’ve found a moment of clarity. I have come up with some suggestions for obstacle race organisers that can help the competitive side of our sport be taken more seriously with, let’s hope, far less controversy than we’ve become accustomed to. Before I carry on, I am completely aware that the majority of participants at obstacle racers are there to have fun and “complete” and aren’t massively concerned with the competitive aspect, so we should never lose sight of that. Of course, the juggernaut of our “sport” is Tough Mudder, who don’t even time their events. However, I believe that many people of all standards are interested in their time and position. Whether it just be out of curiosity, a way of measuring progress or a real desire for high level placement. I believe that each of those types of people would agree that: If an event is pitched as a “race” and results are published publically – they should reflect the truth. At the moment, in a lot of cases, they do not. To follow are the three incidents that have spurred me on to write this article.

Obstacle Race | Issue 8

25th January 2015

“They’re only cheating themselves” On this occasion, with this being a “challenge not a race”, you may well be right, but in general I massively disagree. I don’t care about anyone cheating themselves, it’s their life and their conscience. What I care about is that they’re cheating ME and everyone else who cares about their time and position. Judging by the speed they were traveling at, no doubt they care about their position too and they’ll be bragging about it in the pub later on.

Ultimately though the problem doesn’t lie with them. I’ll explain why later.

Tough Guy, UK, 1st February 2015 In the world of obstacle racing Tough Guy are, without doubt, the Kings of Controversy. I’m sure we could fill whole articles, or even books, with the many spats that have surrounded this historic event. However, I’m just going to stick to one point. At the end of Tough Guy this year Mr Mouse said the following to the first place winner Jon Albon: “In 25 years, you’re the first person to complete the bloody course”. Hold on a minute, as far as I’m concerned that’s not true! I, for one, have completed the course. I’ve ripped my legs up on ice, been electrocuted and hit dangerous levels of hypothermia and, through all of that, I completed every single obstacle in my path – PLEASE don’t take that achievement away from me! Apparently, in order to officially complete Tough Guy, in Mr Mouse’s eyes, you have to do particular obstacles in a particular way. For example, you need to scale the left hand side of “Tiger” (the first big A-frame in the Killing Fields) and you have to use a single rope to cross all of the roper traverses (even though there are two there for you to use). Front runners have been discounted in the past for not completing the course to Mr Mouse’s satisfaction… and in rolls the controversy.

Issue 8 | Obstacle Race

REGULARS: MUDSTACLE

BECOME A MUDSTACLE MEMBER with Obstacle Race Magazine

We’d like to offer Obstacle Race Magazine readers a 10% discount off Mudstacle Membership.

ONLY £27.70 ● 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

mudstacle.com/membership/orm

Obstacle Race | Issue 8

It’s not at all obvious how you should be completing the obstacles, so more was done this year to brief the front runners; many of them were walked around the course the day before. However, during the race itself, I followed Jon Abon around the whole way and he was massively paranoid about getting disqualified. He was constantly stopping and asking where he should go and what he should do. On one occasion he completed an obstacle on the wrong level, so went back to do it again. It’s a good job he’s so fast because if there were a couple of people fighting for position controversy could have struck again.

Spartan Race, Dubai, 20th February 2015 Anyone who has been reading my ramblings on Mudstacle for a while will know where I stand on Spartan Race and their usage of burpees as penalty forfeits. As far as I’m concerned it’s a completely broken system and it is becoming harder and harder to defend. I have recently written an article entitled “Why Spartan Are Not Competitive Races – And How That Can Be Resolved”, please go to Mudstacle.com, search for it and read it in full before you rip this magazine up and call me a dick. In summary, I travelled to Spartan Race in Dubai to compete. I worked hard and approached the final stage of the race somewhere in the top 20. Everyone around me failed the spear throw so we got down to complete the disproportionately harsh 30 burpee forfeit (rules are rules), however I was overtaken by a couple of people who I know didn’t complete their entire burpee quota. This is not an isolated incident, it has happened at every Spartan Race I’ve attended, from front runners to back markers. I don’t blame the people who skipped out on the burpees. I blame a broken system that is completely unmanageable. I know that some of you will disagree with that statement, but go and check out my article, I cover that point in far more detail.

I’ve got other fish to fry right now… The responsibility lies with the organisers The three examples above happened within a 30 day period. Believe me, I could include plenty more examples from my last five years of obstacle racing but we’d be here all day, but it goes to show how prevalent this problem is. I’m not aiming to tarnish their credibility of race organisers. I’ve used three fine races as examples here, but the problem exists across the board, these are just the most recent cases. Obstacle racing is developing all around us at a crazy pace, which is a very exciting thing for us to witness. Event organisers are continually pushing boundaries and giving us more and more exciting challenges. However, with the development of anything of this scale, we can’t expect them to get everything right from the word go. That will take time. As a passionate snowboarder, I am a great believer in the following: “If you ain’t falling, you ain’t trying” I accept that organisers will get things wrong. They will fall and, as long as they’re not stubborn, they will evolve and not fall in the same way again. I believe every “race” organiser should strive for the following:

waded through, but there’s no harm in skipping between puddles. That’s my interpretation but other racers interpret the course differently and skirt around the side of the larger water features too. I don’t think that’s right but, in the same respect, I’m not exactly sure where the line is. It’s down to the organiser to enforce and to take the element of “interpretation” away from us. So I would suggest that if Hell and Back, Grim or any other race want us to run through water, mud or any other natural feature, mark it out properly. Set up some tape that leads directly into the feature, so that people will know that they are cheating if they avoid it. I would have a similar suggestion for Tough Guy. If you want people to do obstacles in a particular way or take a particular route, make it obvious. To be honest I think the course is better than most in obstacle racing, in the sense that you either do or don’t do an obstacle. There’s no need for there to be a grey area here. You climb over a big A-frame or you don’t. You crawl through a tunnel or you don’t. You cross a lake or you don’t. It’s fairly black and white, which I love. So why complicate that with unclear rules that not everyone can be expected to know about or understand? Let people just get around the course without skipping out of anything and let them revel in glory when they do.

1) Clarity on their course 2) Use logistically manageable systems If you want participants to do something, make it obvious. There are similar examples of the pond-skipping at Hell and Back at races around the country and there’s a very grey area between “puddles” and “ponds” - what should be completed and what can be skirted around? A fine example is Grim Challenge in Aldershot, where there is everything from random puddles dotted around wide open tracks and deep water trenches that span the width of paths. I would say that the trenches are there to be

Time and time again Spartan’s 30 burpee forfeit has caused controversy. Are people doing the correct amount? Is their form up to scratch? It is impossible for marshals, video analysis or any other system to monitor every failed racer (in the elite wave, let alone the rest of the day). There are many manageable alternative, many of which are listed in the article I mentioned above, and the comment section that follows it. The best solution, I believe, is to

set up an alternative failure loop with running, carrying, climbing or crawling that is harder and takes longer than if the obstacle itself was completed successfully. Also, why not go easy on yourself and your marshals? Why give yourself more to worry about and manage by setting up special rules for particular obstacles? For example, at the Spartan bucket carry you’re supposed to fill the bucket to the brim with shingle and you’re not supposed to carry the bucket on your shoulders. In my experience, the marshals will shout at the first few people to do that – some of which will pay attention, others won’t. Maybe some burpees will get handed out - maybe they’ll get done, maybe they won’t. It will be a very big job for a volunteer to manage and, in the end, there’s a good chance they give up trying to enforce it. Why not just hand people a fixed-weight object and let them carry it how they like - safe in the knowledge that everyone’s doing the same thing? 3) Reduced controversy Reducing controversy is the bottom line. Why should we be concerning ourselves with whether somebody did or didn’t take the right route / did or didn’t fill their bucket up enough / did or didn’t do the right number of burpees with the right form? Let’s stop having those disputes and discussions and be confident that the results at races are valid. Before we get to that stage “races” will need to tweak their courses and think about fair systems that are manageable. We just need to evolve. I am sure a lot of people are thinking that I should lighten up. The majority of people are in this just for a bit of fun. I agree, a lot of the time I’m one of those people. However, we’re also in the age of the sponsored athlete, with leagues, championships and even prize money. I think it’s about time we got things right.

Issue 8 | Obstacle Race

REGULARS: COACH MICHAEL

FED UP OF CRUNCHES, SIT UPS, SETS AND REPS? Our in house OCR Training expert Coach Michael of OCR Centre of Excellence inspires us on how we can not only develop core abs, but just as importantly core strength of the rest of our body, let alone our mind. Most trainees think of the abs as the core. However, there is more to core strength than just your abs. When you start to develop core strength you are looking at refining the core and deeper muscles that work all areas of your body from your neck down to your toes. There are those deeper muscle development that become accessible through natural movement fitness, whilst focusing on technique, range of movement, transitioning and posture. Ever since I opened Wild Forest Gym you will have never have found me doing, let alone teaching crunches, sit up, sets and reps. To me they are repetitive and so specialised that they do not teach you about your body and how it can be optimised, let alone become adaptive, flexible, agile and co-ordinated. Initially we developed a large range of animal movement exercises that stated to work the core muscles of the body. Animal movements such as: The Crocodile Stalk – a variation of the press up where each time you go down you move your hands into a range of positions as low as the hips to as far forward as you can reach. The Leopard Crawl – a variation of a hand ‘n’ foot crawl which includes an opening of the shoulders as the arm glides through, whilst keeping your knees low under your hips.

CORE STRENGTH

TRAINING EVOLUTION

WRITTEN BY: Coach Michael of the OCR Centre of Excellence at Nuclear Races, powered by Wild Forest Gym.

Obstacle Race | Issue 8

Crab Crawl – Where one arm flows into the next leg, whilst keeping hips high and landing on the balls of your feet.

THE BIRTH OF THE OCR CENTRE OF EXCELLENCE In November 2014 I partnered up with James Parrish of Nuclear Races to start to develop the OCR Centre of Excellence at Nuclear Races powered by Wild Forest Gym. From the very start of the build I was clear that not only do we need obstacles like most other training environments, I wanted to build the 1st ever Wild Forest Gymnasium that trained the body like no other gym using natural movement training techniques. This association was aimed at creating a training environment second to none that taught, educated and trained newbie trainees all the way through to OCR racers. An association that synergises the experience of an award winning obstacle building company and a training provider with a reputation for results and standards of excellence.

‘THE TWISTER’ With concept and design came ‘The Twister’, well originally just the 64 posts, until aptly named after the old school board game. These 64 posts are evenly positioned in a triangular grid that looks just like posts sticking out of the ground. But they are more than just posts. The Twister is at the core to the Wild Forest Gymnasium. And core is the right word. We can crawl as much as we want on the ground, but mount these posts and you will be tested physically and mentally that teaches you about your body and mind about, balance, transitioning, body weight transfer, centre of balance, connectivity, multi dimensional, adaptability and of course core muscle strength, just to name a few. Welcome to ‘The Twister’ at the OCR Centre of Excellence. Following is an introduction to some of the fundamental techniques that we have been developing.

The Inverted Gibbon – An inverted hand ‘n’ foot crawl under a horizontal bar/rope. Over the months and years new techniques and variations seemed to just pop out. That’s the great thing about natural movement training it is very organic and logical.

THE MOUNT TRAINING TIP Animal movements can keep you moving forwards when all other racers around you are slipping back.

The Standard Mount - Is the transition from standing to lifting your body weight. You place your hands on neighbouring posts contract your core and activate your shoulders. The arms are locked. Knees are bent so that your feet are behind you and the knees should be in the lower position. With your core activated you need to slowly bring your knees up so that your feet land on the post that is centrally in front of you.

Issue 8 | Obstacle Race

REGULARS: COACH MICHAEL

THE DIP The dip is a major variation to a tricep dip. But far more variable than the parallel bars in most gyms as each variable height of each post works the core muscles in a multi-dimensional (See Article ‘Is Primal Movement a fad or the answer to OCR training?’)

5 THE ANIMAL CRAWLS

The Crawl Transition – Once in the Inverted Crawl position you need to transition to the ‘n’ foot crawl. So this is where balance, co-ordination and confidence comes in as you have to change body weight, activate the core and kick your foot back underneath you bringing you round to the hand ‘n’ foot position.

The crawls are all about body weight transfer, relaxing, agility and all your core muscles.

The Hand ‘n’ Foot Crawl – Just like the Inverted Crawl you will manoeuvre from post to post. This time no sharing of post with hand and foot. Instead using the core abs you will be committing and reaching forward to the next post. This is a very strong core abs workout. Being that each post is of a different height it becomes very challenging to the core.

Front Dip – You use the Standard Mount, with your feet centrally in front of you on the post. You then bend your elbows out behind you to lower your buttocks towards the floor. The target is 90 degrees, or otherwise as low as you can retain form. Thereafter you push back up until your elbows are straight.

Two limb balance – From the Hand ‘n’ Foot Crawl position we raise the opposite hand and foot leaving us balanced on two limbs only. Once again core challenge along with balance. On completing you reach forward with the next hand movement to allow you then to transition onto the opposite two limbs.

The Splits – You place your hands on neighbouring posts contract your core and activate your shoulders. The arms are locked. Swing one foot to the post in front and one to the rear. If you look down the line of posts in front of you that should line you up with the rear post. DO not push the split. Instead allow gravity to work for you. Brilliant for the groin muscles, but make sure you do not go beyond your means.

EVOLVING

Side Dip – This variation starts to work the arms and abs in a multi-dimensional way. Using the Front Dip you place your right foot on the next post to the right. Then you follow the same instructions as per the Front Dip. Then switch feet.

Rotary Dip – This variation uses the principals of the Front Dip but includes a rotary dip. To do this adjust your body weight so that your body weight over the right hand. Keeping your body weight on your right lower yourself. Then slide your body weight to the left. Then back up and when you get to the top position you slide your body weight to the right. This is the rotary dip, which you can continue until you loose technique or fatigued. Now do opposite direction.

Obstacle Race | Issue 8

The beauty about natural movement and ‘The Twister’ is that techniques evolve, fluidity develops and then you move onto the next variation of techniques. There are no limits. Using it is just the mind that needs to relax and allow the next technique to flow from within.

The Inverted Crawl – This technique is about crawling from one post to the next using all 4 limbs on separate posts. The art of this technique is the fluidity and body weight transfer. Each hand is going to share a foot post. Hips have to stay high and there has to be good body weight transfer by making sure that the shoulder is above the hand of the supporting arm.

FANCY A GAME OF TWISTER?

ORM has once again partnered with Nuclear Race and Wild Forest Gym to offer 5 FREE ‘The Twister’ MASTERCLASSES to develop your core body and mind. Do you want more than you can get from press ups and sit ups when you can get a FREE ‘The Twister’ Masterclass with Coach Michael. To enter the FREE draw to WIN a MASTERCLASS at the OCR Centre of Excellence, Nuclear Races powered by Wild Forest Gym visit

bit.ly/wfgtwisterdraw Issue 8 | Obstacle Race

KIT TESTING

WATERPR

JACKETS

As the number of obstacle racers taking on race courses nearly every weekend increase, these racers look for more and more difficult challenges to test themselves. This has meant there’s been a rise in challenges where its necessary for you to carry or be wearing compulsory kit.

KEELA STASHAWAY PRO JACKET

For example Man vs Mountain or Primal events On Trial. One piece of kit which will prove to be invaluable in the conditions you’ll face is a trusty water proof jacket. We’ve searched out two jackets which in our eyes tick all the boxes of what’s needed from them to face such challenges.

INOV-8 STORMSHELL Best for when you want to keep the weight down. 150 grams, yes that is this entire jacket from inov-8 weighs. Its so ridiculously light you can barely tell you’re wearing it. The best bit of this jacket for me has to be the hood. There’s a band inside to hold it still on your head and also a wired peak you can adjust to protect your face. A half length water-resistant front zip with internal storm flap keeps everything out. The thumb loops also help to add an extra protective layer to the backs of your hands. The rip proof fabric also give you more confidence to go all out.

RRP

£140 58

Obstacle Race | Issue 8

Best for taking on a challenge on a budget. The Keela Stashaway is our top pick for anyone racing on a little more of a budget. At under £50’s you’re getting a very well made fully waterproof jacket that’s robust enough to take anything you could throw at it. A little less of a close fit compared to the other jacket allowing for all shapes and sizes to get a comfortable fit.

RRP

£49.94 Issue 8 | Obstacle Race

RACE REVIEW: TOUGH GUY

Tough Guy

THE HARDEST

RACE IN THE

WORLD?

PHOTOGRAPHY BY: EPIC ACTION IMAGERY

Tough Guy, the hardest race in the world?

Yep!

No seriously.

Where do I start on an event like Tough Guy?

I’m sat here, 24 hours after being stood at the start line of the safest, most dangerous event in the world, I have a slight mind blank of what’s happened over the last day (which could make this 60

Obstacle Race | Issue 8

review slightly more random than usual). I still can’t feel my fingers and toes on my left side, I’m sore as hell, and I’m trying to get my head around what actually went on.

I'm just going to jump straight in. Race day dawned and all the team met for breakfast and pre TG chat at the hotel. I was nervous and could barely eat, Kim had a score to settle, Rick was setting himself a big challenge by going topless, Scott & Jamie had high hopes of good placing’s. Everyone was nervous, but excited. At Mr Mouse's Farm for the Unfortunates, we lined up behind metal fencing penned in with the Gween Teams and Wobblemuckers, eagerly awaiting the 11ish start time. Shouting, chanting and rattling. The atmosphere was intense and incredible, unlike any other event I’ve ever attended. As our gate was opened the crowd surged forward, a few un OCR like elbows shoved me out of the way, and although some people after complained about racers pushing women aside, I'm going to be honest, if I'm taking part in an event like Tough Guy, I certainly don't expect to be mollycoddled and treated like a “girl”. If someone is in that state of mind to push people out of their way, which I know myself and the racers I know wouldn't do, then let them do it without discretion. After being briefly separated from Kev, we found each other and began the long run before the killing fields. I discovered incredibly quickly that I had made a huge error on footwear. Although I had tried my kit out in the river and mud beforehand, I had not factored in

this clay like sticky mud that we had at Tough Guy. Within seconds of the mud starting, my feet were like lead weights. The X-talon 200, for all their plus points are not light weight and easily drainable shoes, and adding merino socks into the mix was a recipe for disaster. Kevin was wearing the Reebok all terrains and neoprene socks, and certainly had a better ride of it than I did in the footwear department. As we rounded the corner on kilometre 3 we were passed across the field by Jonathan Albon on kilometre five. So far ahead of the pack that it wasn't possible to see who was behind him for a good while. It's not hard to see why this man is the world champion, and why he continues to dominate in the field, striding out as if on a Sunday jog, and a 4x4 alongside him filming [and it wasn't going slowly.] As we all shouted “Go Jon!” he gallantly waved in acknowledgement and continued to beast Tough Guy, eventually winning in 1 hour 36 minutes and 47 seconds. More than this, he even received the accolade of being the only person to ever complete the event in the manner in which it is intended. At this point I was beginning to feel a little warm, we seemed to be in a dip, with no wind, and had not yet got wet (just muddy feet). Despite this, my feet were still freezing and I was not looking forward to the remaining few hours. Climbing over a few low walls, and tackling the first of the hills slowed the pack down a little, but these were gentle warm ups. A few trenches of nettle and spike filled muddy water and another kilometre or so of running led us to the slaloms, the first area of

the race which I had not been looking to. Stretched over a distance of roughly 1.5km, we trailed up and down the steep inclines a total of 8 times. Beginning this section running, the crowd soon slowed to a walk by the third incline. They steadily got steeper at the top, requiring pushes and hoists over rocks and large trees. As the pack trailed up and down, chants of “OGGIE OGGIE OGGIE... OI OI OI” could be heard across the hill, lifting the spirits and the atmosphere of the general uphill trudge. A brief run to warm up and a quick intake of sports bean and we soon reached Bears wood, a series of climbs and crawls under cargo nets, to get us muddy and slowed down. At this point the first twinges of cramp started in my calves, especially over the final climb where the gap was just too far to reach with my legs. Kilometre 10 brought us closer to the killing fields, and this is where the cold really began with the Ghurkha Grand National. Several longer wades were quickly followed by roughly 10 dips and climbs, in and out of the cold water and up the muddy clay bank. It was at this point that the supporters began to appear, and it was great to have people cheering you on and encouraging you just as you were beginning to take the hit of the cold. An hour and 35 minutes in brought us to the official entrance of the killing fields, the Tiger. I had been told by several people that the amount of time you spend running, the same will be spent on the killing fields. The thought of another hour and a half of heavy legs and numb hands weighed heavy on my mind, but I

Issue 8 | Obstacle Race

RACE REVIEW: TOUGH GUY

FRANCESCA CHIORANDO MEREDITH

www.mudismymakeup.com Tough Guy The Original Location: Wolverhampton

Number of Obstacles: 200 (ish) Sort of Terrain: Cross country and at times vertical Level of Mud: 8/10 Difficulty Level: 9.75/10 (It’s the hardest race I’ve ever done but you don’t want to give anyone 10/10 just in case!)

pushed it aside and continued onwards. Despite having little feeling in my extremities I had no issue with the Tiger. I don't have any fear of heights, and we were early enough in so that my legs were not too tired to climb quickly. The pictures I have seen of myself since do not say this, but at this point, I was reasonably happy! Had the obstacle not been so busy I would've managed this one a lot faster, but this is something everyone has to contend with. Heading back away from the killing fields we were led to an area already tackled at the beginning of the course: but this time it was twice as long, with two 100m metre muddy wet wades thrown in. This section required us to clamber over a series of hurdles, just too high for me to comfortably climb over, followed by a steep short descent into a very muddy ditch and out of the other side. The first descent saw me land in thick stick mud up to mid-thigh, and face plant forward as I totally lost control. I was hoisted out by a long haired, face painted, bare chested racer, who again helped me later on the course, and who I have also seen pictures of helping others. Whoever this chap is, I am very grateful. We trudged through the shallow water up and back down, I veered off to the side and began to get stuck in the thigh high mud. Dragging my legs out, I felt like giving up and just sat down in the sludge- cold, wet, tired and miserable. A man passed to the right of me and I held my hand out which was ignored. Thankfully the person behind him was Rory Carter who took hold of my hand and walked with me until I got back to Kev. Although there are always those that for whatever reason, are not able or willing to help, what I love about this sport is just this. You hold out a hand, and someone takes it. You stop with cramp, and someone stops to rub your legs, or give you a hug when you're cold, feed you

Obstacle Race | Issue 8

sports beans or gels. For a competitive event, the level of camaraderie is immense. As we made our way back over the hurdles towards the killings fields I was complaining heavily about the weight of my legs. The mud weighing down my shoes, the cold, and the numb feet, plus being tired. I'm not sure what happened but someone popped up on the side of the trenches with a giant gasping fish, looking for deep water to re home him in after finding him in the muddy stretch. Was this the start of hallucinations, or did this really happen? Things began to get a little muddled here, I remember a lot of the obstacles but not so much the order in which they came. I was so cold, and scared of what was coming up ahead. My running was more like a waddle as my hips started to ache, and I struggled to lift my feet and control which direction they went in due to the cold. In all honesty, the obstacles themselves were not that hard, doing this event in the summer would not be a huge challenge. Doing this event at the end of January is hell. The cold is what it is all about. The obstacles at Tough Guy are not impossible, they are not difficult in the same way that some of the other races obstacles are. Tough Guy plays on your fears: Water, heights, electricity, claustrophobia, and on top of that, the numbing cold. This is the difficulty. Flexibility has gone, your hands and feet are totally numb. Climbing over an obstacle requires blind faith and a little stupidity. Throwing your legs over a log 40ft in air and clinging on with fingers that don't hurt when someone has trodden on them. Climbing backwards down a cargo net which is swinging freely, when you can't see where your feet are going, and you have no idea where they are as you can't feel anything. The confusion that comes from the intense cold makes you begin to question your

decisions. I've always been badly affected by the cold, and as you can tell, it really got to me on this last weekend of January. The obstacles that followed included, heights, water and electricity. Heights and electricity did not bother me in the slightest, but the thought of the water had me on the verge of tears. Forgive me now as I describe what followed in a probably random order, apologies if anything is missed, and my memory is thankfully somewhat blurry. After a few walls to scramble over we were hit by the behemoth. Again, this wasn't a struggle for me mentally, even the traverse ropes which I had been worried about were not a problem: my only issue arising when a tall man followed very close behind me, meaning I was fully stretched trying to hold onto the rope, but it wasn't so tall that a fall onto the cargo nets below would have been scary. Again trudging through thick sticky mud, we soon approached a thin tunnel made of tyres. I briefly panicked, and then made my way through them: first claustrophobic challenge completed. Now the obstacles began to get serious. We were treated to another climb approaching the torture chamber, again not too high, but busy and very very slow. I feel we wasted a lot of time on this obstacle waiting, which isn't a huge problem as I was just looking for a finish, but it did mean that the more we waited straddled atop the cargo net, the colder we were getting. It was climbing down from here that the effect of the cold started to show. Unable to see where I was putting my feet, I slipped and fell a short distance, luckily being caught by a chap at the bottom who gave me a push up to get my footing again. I am so glad he was there as I ended up lowering myself down by my arms only (I have no idea how I still had the strength)

and when my left foot hit the ground, I realised that I had left my right foot somewhere around waist height, stuck in the cargo net (like I say, no feeling in them whatsoever). With little grace or elegance I hoisted my foot out, but had I fallen and not been caught (in true OCR style) I could have been facing a rather nasty injury. This was swiftly followed by the torture chamber, I didn't care what we were facing, I was just glad to be getting out of the wind. The torture chamber did not provide the screams that we had been promised, but I did get one or two shocks in there: has Mr Mouse gone soft on us? However, the Vietcong tunnels at the end of the tunnels sparked an element of fear in me, and I had to take a few moments before I could enter them. Luckily, being small I was able to crawl through the first tunnel on my hands and knees, but the second tunnel kinked upwards and got narrower, which left me panicking slightly as I couldn't move, too confused and cold to think about lowering myself to my arms. Sense kicked in before full blown panic did and I slithered to the end of the tunnel, to be greeted by a very welcome jelly baby being popped in my mouth by a marshal (Followed by a second when I pronounced my love for her). I think there may have been some water, but the next thing I remember is being on top of the skywalk, shivering violently, nearly in tears at the thought of the lollipop heads approaching. (In case you haven't noticed, I have serious water issues!) David, a member of my team Raw, started talking to me, I'm pretty sure I just stared at him, and when I made it to the bottom he was stood with a marshal waiting for me. As much as I wasn't looking forward to the water, there was no way I was getting pulled at this point! We made it round the corner to be faced by, you guessed it, the lollipop heads. Here I must give ultimate credit to Kevin, he always runs with me at my pace, even though alone he would be so much faster. He always looks after me, and he always knows just the right thing to say at the right time. Somehow he cajoled me into the water, as the first tears started to appear, and me and David together made it across, clinging onto each other. The minute the marshals saw my face they pulled me straight out of the water and deposited me on the bank. Kev completed all the lollipop heads whilst David hugged me to keep me warm. I don't think either of them realises how much I appreciated their help at that moment in time, as I was seriously struggling. Yes, I feel gutted that I didn't complete the lollipop heads, but I'm going to be working on this a lot, and I know, if I had gone under at that point, there is no way I could've finished the race. There's been some talk on Facebook about people skipping obstacles at Tough Guy. I'm torn on this one, I have pretty strong views

on penalty skippers (after being cheated out of a top 30 female place at the Beast by two women who skipped every burpee they could). Obviously I didn't complete the lollipop heads, this leaves me knowing I didn't do everything. I know I cheated myself here, but to be honest, I now view Tough Guy as a totally different event. I wasn't there to win, I wasn't there for placing’s or timings. I did everything I could, and I overcame an event that was tough as hell. I was competing against myself, not everyone else. I didn't save any time by not doing the obstacle. Say what you like about me not doing it, I know that this is my challenge for next year, and it's what I have to work on. Following this I remember another high climb, again mentally this wasn't a problem, but for those who had been submerged, it was incredibly difficult. My only issues here were trusting my hands and feet to go in the right direction, and cling on where needed. I also was suffering from very bad calf cramps at this point, so lifting my legs high to climb over a wooden barrier at 40ft was not the easiest thing in the world! More water followed, with chest high dips followed by long planks to walk. There were ropes and nets above to help us across. I had the bright idea of using both my legs and arms to make my way across the net above me, to avoid more water. This worked fine until the cramp kicked in, I hung there as a marshal came over to me. “Are you ok?” “Yeah, just got Cramp! Ow! Cramp!” “Drop down” “No. Ouch!” “Drop down.” “No. Ouch. Ok!” I made it through all the water ok this time, got to the end and realised Kev wasn't there. I then saw him halfway round helping someone who was in serious trouble. Stood up on a tiny hill the wind started to whip me, all I could do was attempt a little jig to keep warm. (It didn't work). Through the barbed wire and tyres and we were reaching the home stretch (some fire featured somewhere but I’ll be damned if I know where or when). We passed people who had not long entered the killing fields, and I felt their pain. I have so much respect for people who spend that amount of time on the course. Both ends of the spectrum inspire me. From the racers who finish in record time, to those who are out there for well over four hours, both of these competitors deserve admiration and praise. We passed a marshal and I desperately asked “How far to go??” “The winner did this section in one a half minutes. I'll give you seven” she replied. I looked at my watch. Seven minutes would take us to just under three hours. I was determined to finish in under three hours. Over concrete tunnels we clambered, cramp again taking hold. Through the rack of bungee cord, struggling with mobility I threw myself through, face planting again on the other side, as I attempted to disentangle myself from the cord. Across a road and up a hill, Kev was

geeing me along, trying to get me to the finish in the seven minutes. So many races I have regretted slowing down, to miss out on a top 20 position by one second at Grim, for example. I understood and appreciated what he was doing, but at this point, my legs would barely make it up the hill walking, let alone running. “Come on Beanie!” (Yes that's my other nickname) “I can see the finish line!” My little legs pumped harder and then we came to more water, before the final slip ramp to the finish. “I can't I can't!” I wailed as I started to cry. “I can't go in there!” Kev was having none of it, he pulled me in like a naughty child, and dragged me across by my arm until we made it across. Up the slip ramp, and we were at the finish line! The heavy brass medal was hung around my neck, and clambering on top of a bale of hay as the final insult I was ecstatic! The marshal wrapped me in a blanket and ushered us off for a welcoming cup of tea. This was my first experience of attending an event with a team, and it made it a totally different one: from a team dinner the night before with RAW and the Dutch Mud Men, to travelling in convoy to the event. The advice with kit I got from other members of the team made it a totally different event: there is no way I would've coped without the loan of Kelly's DryRobe. Here I must also say the biggest thank you in the world to the wonderful Laura Makinson, a great OCR supporter who will be taking part in her first event at the end of the month, with myself, Joel from Always With A Smile, and many other Smilers. Laura was an amazing support to me, from following me round the course, to being ready and waiting at the end with a hot sugary tea and a warm DryRobe. There is no way I could've managed without her, as (poor girl) she even had to strip me in the middle of a field as I couldn't bend without getting cramp, or even move my hands, let alone my fingers. Her medical background certainly came in handy as she checked me over, and I’m really really sorry Laura, I’m sure you never intended to be the one to have to do that, but I certainly appreciate it very much....I owe you one big time! Tough Guy, despite the ramshackle appearance had one of the best pre and post-race set up of any event I have attended. Obviously being a permanent fixture makes this easier for them to do so, but everything just made my life a little bit easier: A blanket on finishing, straight into the barn, hot showers, hot tea, and warm indoor changing areas. I had paid extra for a red car park pass, which meant I could leave everything in my car, just a minute away from the start/finish zone. Everything was included, I didn't need any money to leave a bag or get a hot drink at the end. They took us to hell, but they made it pretty comfortable when they brought us back.

RACE REVIEW: TOUGH GUY

Obstacle Race | Issue 8

RACE REVIEW: TOUGH GUY

Issue 8 | Obstacle Race

RECIPES

LETS GET COOKING Mediterranean being famous for their fish, olive oil and longevity of life, you have to wonder why we have not copied them sooner! Here are two very different recipes to suit your needs, tastes and lifestyle. The first is a healthy Calamari salad that is served at every restaurant you go to in Greece. High in protein, zinc and low in fat this is a perfect light lunch or post workout snack. The second is a unique slow cooker salmon recipe that will promote your heart health whilst benefiting from the 25g of protein per 100g in every fillet.

10% discount off all our natural cakes at www.designed2eat. myshopify.com just type in OBSTACLE10 at the checkout.

SALMON &

ASPARAGUS IN A BLACK

OLIVE & TOMATO GRAVY ONE POT A taste of the Mediterranean and only one cooking pot to wash up afterwards, bonus. Salmon & asparagus in a black olive & tomato gravy is a perfect way to get a taste of the Mediterranean in just one pot. This is a recipe that’s hard to get wrong and can easily be altered to fit any persons macros.

Mixed Herbs

SQUID SALAD

SERVES 4 INGREDIENTS 1 Tbsp. Olive Oil 1 Tbsp. Mixed Herbs 4 Squid, skinned and prepared 1 Tomato ½ Cucumber 1 Bell Pepper

METHOD Prepare your squid by slicing into rings with a sharp knife On a separate chopping board, roughly chop your cucumber, tomato and bell pepper and set aside your serving bowl. Next, heat a frying pan with the olive oil Lightly fry with the mixed herbs for 3 minutes or until slightly golden. Carefully not to overcook as this will cause the squid to become chewy Serve with the salad: add white pepper, mixed herbs and extra olive oil to taste.

Obstacle Race | Issue 8

High in your essential fats, high quality protein and includes the superfood green asparagus: which is packed full of vitamins, minerals, antioxidants, folate and amino acids.

SERVES 2 INGREDIENTS, 2 tbsp. olive oil 8 Asparagus spears, trimmed and halved 2 handfuls cherry tomatoes 1 tbsp. balsamic vinegar 1 tbsp. of black olives 2 salmon fillets, handful of finely chopped chives

ASSEMBLY METHOD Pre-Heat oven to 200C 1 tbsp. of olive oil into an ovenproof dish and add the asparagus for 15 mins. Throw in the cherry tomatoes, black olives and vinegar along with the salmon fillets with the skin facing up. Drizzle with the remaining oil and return to the oven for a final 10-15 mins. Finally remove the salmon whilst you plate the vegetables up: then serve the salmon.

FOR ADDED GREENS: Add spinach in the last few minutes and allow to wilt. For added carbs: add butternut squash to the ovenproof dish before the asparagus and allow to cook for 20mins. For added protein: add fresh, pre-cooked king prawns in the last few minutes to warm through and be covered with the juices.

Issue 8 | Obstacle Race

The

7 KILOMETERS

MUDNIFICENT 7’

7 DIFFERENT RACE

ORGANISATIONS =

1 EPIC RACE

01/08/15

MUD7.COM It seems like an age ago that we announced our decision to give something unique to the Obstacle Course Racing world. Our vision to bring different races together and put on the first ever ‘multi-branded’ event was met with excitement from you runners, but skepticism by others watching from the outside. Then, just to make our lives even more challenging, we also bolted an OCR expo onto the event. We then selected Saturday 1st August 2015 to put the event on, which is now only a short time away from us. After selecting the date, it was time to choose a venue, and to make it as fair as possible, we went as central as possible, and picked ‘Heart Park’ in Meriden, near Coventry. With good motorway networks and Birmingham Airport just up the road, we’d found our utopia. The last 12 months have flown by, and we’re now in the final stages of organising the OCR festival of the year. If you haven’t already bought your ticket, then get in quick as the price rises the closer as we get to the big day.

SO WHAT IS THE MUDNIFICENT 7, AND WHAT DO WE HAVE IN STORE FOR YOU? If this is the first time you’re reading about The Mudnificent 7, here’s a snapshot of what we’ve got in store. We’ve put together a 7km course, where each kilometer is owned by a different race company. Each company will be bringing a selection of their obstacles so that you get a taste of what they have to offer at

Obstacle Race | Issue 8

their events. We’ll have photographers on hand in every zone to capture your race for you. These will also be available for you to download for FREE after the event. We’ve worked tirelessly to bring you a really good selection of established, growing and brand new events to get your teeth in to. And here they are. Let’s start with the most established of them all.

TOUGH GUY

The original and considered by many as the toughest race on the planet. Winter Tough Guy is famous for the harsh conditions and bitterly cold water which puts pay to many a runner. There were approx. 1,000 drop outs at this year’s event, so when you cross that finish line and get your brass medal placed around your neck, you really know you’ve earned it. The course is built on a permanent site in Wolverhampton and is operated by the Godfather of OCR, Mr Mouse. Youtube him and you’ll get a great insight to the man behind it all. With the rise in the popularity in the sport, lots of events have come and gone, but two that have proved that they’ve got what it takes, and are also putting sections on for you are:

AIRFIELD ANARCHY

Held every year at Newark Showground, AWOL Adventure who run the event aren’t satisfied with just giving you a race to remember, they also like to incorporate music and the ‘festival’ feel. This year they’re offering a whole weekend of mud and music at ‘MUDFEST’, which is being headlined by Toploader and RPJ. Take a look at their website for full details and make sure you clear anything else you had planned for that weekend.

REAPER RACE

Reaper are the Heart Park experts and they’ve shown us all of the best parts of the venue to use. The same guys behind Reaper are also behind the recently opened ‘The Obstacle Gym’ in Lutterworth which is the best big kid’s playground we’ve ever been to. Grab your head torch and take on the Night Reaper. If you’ve not done a night race yet, you must get one under your belt in 2015, puts a whole new dimension on it. We’ve then got four brand new events who will be giving you the first taste of their obstacles at The Mudnificent 7. Three of these are ‘The Stunt Challenge’, ‘Bigfoot Challenge’ and ‘Aztec Warrior’ and a final one to be announced. All of these guys are bringing something quite unique to the sport and you won’t be disappointed with what they’re bringing to the party. Then as we said earlier, we’ve got the OCR Expo to enjoy as well. Companies from all spectrums of the industry, coming along to show you what they have to offer, and you might even bag a few bargains on the day. Add in some fab catering, seminar area and kids zone, and we’ve pretty much got it wrapped up for all the family.

IF THAT HASN’T SOLD THE EVENT TO YOU, THEN NOTHING WILL. Sign up today at www.mud7.com and we look forward to seeing you on 1st August.

TOUGH® GUY Issue 8 | Obstacle Race

KIT TESTING

Review

MERRELL ALLOUT CHARGE

£95

MERRELL.COM

Great choice if your training route involves a few tarmac miles. Merrell’s new Allout Charge is the exciting evolution of Merrell’s popular Allout Rush model. It is designed with attacking tracks along rough hillsides and through muddy wooded trails. Lightweight and highly breathable the Allout Charge moves through challenging terrain with ease because of the M Select grip outsole featuring deep angular lugs for trail intensity and circular stacked lugs.

SAUCONY XODUS 5.0

Obstacle Race | Issue 8

Merrells’ HyperWrap 360 degree fit system providing ‘one pull’ tightening and superior, easy-on, easy-off usage. The fit is fantastic and these offer just the right amount of support for those long training miles we all clock up. Sporting a 6mm Drop, 20mm Cushioning these give more than enough protection for a mixture of tarmac and muddy trails.

£100 Comfort: 8/10 Stability: 8/10 Grip: 7/10 Weight: 6/10 Appearance: 8/10

Overall: 74%

SAUCONY.COM

The Saucony Xodus is a tried and tested shoe by many racers, so we wanted to get hold of a pair of the newest version to take out for a muddy test drive. You slip them on and they have the feel of support and cushioning but without the weight you’d expect. Right so time to lace up and get out in the mud. Mud is something that we definitely aren’t struggling for recently, so these shoes were in for a treat. The Saucony Xodus grip is made by

Vibram and worked extremely well over all the surfaces I tested it on great protection from sharp surfaces. From wet wood to deep mud it was all taken in its stride. Next up was a quick dip in the pond and the water drained pretty quickly for such a cushioned shoe. At no point did the shoe feel as if it was being pulled off my foot in the deeper section of mud, they felt glued on to my feet. So all in all these are a cracking shoe if you’re looking for cushioning and grip then these are the ones for you.

Comfort: 9/10 Stability: 8/10 Grip: 8/10 Weight: 5/10 Appearance: 8/10

Overall: 72%

Issue 8 | Obstacle Race

RACE REVIEW: GLADI8TOR

BEN WEEDING

Gladi8tor

Location: Thetford Forest Number of Obstacles: 40+ (mixed natural and man-made) Sort of Terrain: Trail / Forest Level of Mud: 3/10 Difficulty Level: 6/10

Why is it 6am on a Sunday and I’m up and bouncing around the house like a nutter? Like all of the fantastic OCR community I have had the pleasure to meet, I get really excited on race day.

Race review

GLADI8TOR

PHOTOGRAPHY BY: Peter French @ www.flyingtigers.co.uk

Obstacle Race | Issue 8

This race happens to be Gladi8tor which I happened to win from a fantastic charity auction at the start of this year. Its pinned as 8 mile trail run of extreme endurance through the lovely Thetford Forest. My OCR journey only started last year on a drunken whim. You see I was the new year hero, every year I joined the gym and lasted about 6 weeks before sinking back into old habits, habits that saw me touching on 16 stone and severely unfit. Well that changed at the beginning of last year when whilst a little worse for wear I decided to find something to aim for, to keep me committed to getting fit. After a fair bit of looking I stumbled on to River Rat Race in August so whipped out my card and signed on. That one little thing has changed everything for me. Who knew something could be so fun with some of the nicest people I have ever met. Since that one race I have become obsessed, I managed to squeeze 3 more races into last year and now have 14 booked for this year. Anyway back to the race... After a friend I roped into doing Gladi8tor with me (I won 2 tickets) picked me up at 07:45, we had a nice drive up to the event when we arrived about 9am. The village wasn’t too big but had everything we needed, enough toilets to keep everyone happy, a burger van, registration tent, a tent to buy some branded goodies and

most importantly a podium, something I will never see, but that’s not why I do it. The medics turned up a bit later. After registering and receiving our goodie bag which had water, and a few Gatorade treats we had a look around The village gave us a good look at what we had to face... Lots and lots of hay bales! Oh and an assortment of skips thrown in for good measure to have to jump in and out of. Then these caught my eye and I got chatting to one of the guys near them, turns out he was a marshal and they use the bikes to get around quickly to anyone who might find themselves in trouble which I thought I was an excellent touch. After we sorted ourselves out with what layers we thought we’d need and hydrated properly, we headed to the start/finish line ready for the Thompson Twins to get us ready. The warm up was great and lively and certainly got the blood moving again on the cool morning. This lead straight into the start and we were off. I was expecting big bottle necks but was pleased to see that things were spread out enough that it didn’t really happen. After the strength sapping amount of bails and skips it was a hop over some tyres and a short run through the woods where the floor was lined

Issue 8 | Obstacle Race

RACE REVIEW: GLADI8TOR

TRAINING TIP Keep your head up while racing. It will help you breath and also make sure you won’t miss any important markers

with lots and lots of branches. It’s amazing how something so simple can slow you down and be tricky, then a couple more bails and through the tyres we previously went over, this made the first mile of the challenge go quickly along with a fair bit of the energy reserves. Then being as it was in the forest it was back into the trees where they had set a lot of logs down which you had to jump over. After this was an assortment of nets, tarps and tyres to go through before more woods with lots of dug outs with bits to go under and over and a tyre wall to climb then into the forest proper and those pesky branches laid down everywhere just to break any sort of stride you had and slow you down. Then we broke out of the trees again and into the bit I was dreading, or so I thought, a very shallow muddy and icy stream for a bit of a toe numbing jog then on to the cargo net in said stream and off out into the woods again to run some feeling back into the little piggy’s.

Obstacle Race | Issue 8

The woods were, I must say beautiful and a pleasure to be in. There were a few giant holes for a bit of hill work and then out of the woods for a bit of a river jog. This is where I was made to question my gender, yup you’ve guessed it, what selfrespecting OCR would put people next to a river and not put them in? We were in and out quite a few times, it wasn’t anything to horrific, just waist height unless you tripped or found that hole like I did and let me tell you it was cold. Now whether by clever design or coincidence I found there was just enough time to recover before the next dunk. There were a few crawls put in to mix it up a bit too. A quick run around the corner to the selfserve water station that was very well stocked and another nice touch, a toilet. Now we were heading back to be one with nature for a fair stint. Now coming back to the start lots more dugout bits with bits to go under and over and the only part I found in the race to be

confusing, which also caused me to run about a quarter mile further than I had too. But soon had a marshal running at me to set me straight. From there it was the same in reverse, crawls, woods and log jumps then the bails and skips. These were fun at the start and I always get a burst of energy when I can see the finish line but by the time I was half way through them I found myself getting slower and slower throwing myself over. Gladly though I could now hear the usual group of people cheer others over the finish line and I picked myself up enough for a bit of a wobbly sprint over the line in 1:49:49 even with my little unplanned excursion and got my lovely bling! As my Garmin needs upgrading from the 405cx and isn’t really suited to water, it failed on me, but my running buddy who didn’t take the extra jog informed me that his tracked the course at 8.8 miles. As soon as I got my breath back the same marshal I was chatting to earlier came over to

see how I got on and what I thought. I felt he was asking for true feedback to honestly try and improve future events. For an event that has only been on for 2 years, I really enjoyed it and even though there was a couple of hiccups I think this will be improved year on year for all to enjoy. Unfortunately my biggest gripe was my expectations of an awesome huge dirty burger from the lovely looking clean and modern van to replace important lost calories... this proved to be rather disappointing but not enough to put a downer on what turned out to be an amazing day out in nice weather at a friendly event. As an added bonus the RD handed out all the extra water and Gatorade to all who wanted it to take home so thank you Andi Deeks for a great day and the gifts to take with us. All in all I would recommend this event to all who want a challenge and I certainly look forward to see how it evolves over the next few years.

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

Firstly I just want to say how much I love the magazine. (Right that’s the creeping finished!) This is just a plea for people to pass the word out about how great obstacle racing is for everyone. I’m a 43 year old bloke who spent the best part of 20 year only dabbling with keeping fit. This was mainly because of multiple knee injuries and consultant advice. Around 20 years ago I ruptured cruciate ligaments in both knees, and tore the cartilages on several occasions. The culmination of this has led to 11 operations and no cartilages. The the knee specialist describing my knees as “riddled with arthritis”, and several consultants advising me against weight bearing exercise. Around 5 years ago on my last operation the consultant said my knees were a mess and that I might as well use them until they wear out altogether and need replacing. I’m so glad he did! As I have always been competitive, I realised I was too old for many team sports and a friend suggested running. Many people suggested

running off roads to preserve the knees and someone else suggested trying a 5k obstacle race as this would be a stop-start race where I could have a breather and stretch between obstacles if I was struggling. My amazing wife knew I wanted to do it and she forced the first step when she entered me into a 5k Spartan race for an anniversary present. I’m so grateful to her (not only for putting up with been married to me), but for helping me realise how great this form of exercise can be. I now enter 4 or 5 obstacle races every year. This gives me the will to train and keep fit between races, as well as keeping my weight down. It gives me the endorphin release and feel good factor that the finishers medal brings. But best of all, my knees have never felt stronger from all the training! Admittedly they do swell for a couple of weeks after a race but that’s a small price to pay. I’m now totally addicted and can’t wait to get stuck in again this year. Cheers Mark

Hi OCRers These are 2 of my favourite OCR photos, it was the guy in the middle first ever race , we told him we wouldn’t leave him, even if we had to drag him round the course. True to our word’s, we didn’t leave him and did drag him over the finish line. The 2nd photo is moments later when we had just finished. Steve Gilbert

Greetings ORM, Here’s a photo of my wife Karen and I just after getting married last September. We are both ocr junkies. Regards Vincent Zito & Karen Stuntz

Hey ORM This is the wife and I after our first Wolf Run. So much fun and still had the energy for some shameless posing at the end :)~ We’ve been reading your magazine since issue 1 so we felt it was high time we attempted to grace the pages with such awesomeness! Gaz Banks

FEATURE: TOP 3 RECOVERY SUPPLIMENTS

TOP 3 RECOVERY

know what SUPPLEMENTS supp

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WRITTEN BY: Achillea Kyriakou of Know what Supp

1.Branced-Chain Amino Acids

Amino acids are the building blocks that come together to make proteins, each with different functions and effectiveness. BCAAs (leucine, isoleucine and valine) are considered the most critical of the lot, working to reduce the catabolic hormone ‘cortisol’, which spikes after high-volume cardio training. Leucine also directly boosts protein synthesis and spikes insulin, driving nutrients in to the muscles for perfect post-exercise recovery.

Obstacle Race | Issue 8

2.Whey Protein It is essential to consume a good quality protein straight after physical exercise. Many studies have shown that when consuming whey protein isolate after exercise, results in strength and faster recovery have significantly improved. As a fast-digesting protein, whey protein will quickly provide your muscle with aminos, stimulating muscle protein synthesis and recovery. Whey protein also has the highest concentration of BCAAs, which will further assist your recovery.

3.Fast-Digesting Carbohydrates Intense and long training burns up the stored carbohydrates in your body (muscle glycogen). Research has shown that failure to replenish these levels with carbohydrates can reduce the amount of glycogen your muscles can store for your next training session. By giving yourself a quick hit of carbohydrates after exercise, you can spike insulin levels, which will drive those amino acids and carbohydrates directly in to your muscle cells, helping boost recovery immediately.

Issue 8 | Obstacle Race

RACE REVIEW: PAIN AND SUFFERING

Why Supplements? When youâ&#x20AC;&#x2122;ve finished up a grueling training session, do you really have the energy or time to prepare a meal? In this instance, supplemental nutrients can be incredibly useful, as well as being optimal for your results. When you decided to start exercising or to compete in an event, you decided to sacrifice some of your time to improve and to become a better physical version of yourself. However, if you donâ&#x20AC;&#x2122;t invest the same hard work and commitment you have to your training, with your post-exercise nutrition, you are shortchanging yourself. We want to help you find the best products for your exact circumstances. With what you have learnt from this article, visit www. knowwhatsupp.com to find the best products for you. If we can help you further, please give us a shout with any questions!

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Obstacle Race | Issue 8

Issue 8 | Obstacle Race

FEATURE: WOMEN OF OCR

WOMEN OF OBSTACLE

COURSE RACING WRITTEN BY LIAM ROYLE PHOTOGRAPHY BY: EPIC ACTION IMAGERY

The most recent set of figures from Sport England in its annual Active People Survey, released in December 2014 and relating to the year October 2013 – October 2014, made for grim reading. The flurry of sporting uptake after the London 2012 Olympics seems to have fizzled out, with 125,100 less adults age 16 and over participating in sport compared to the same survey for the October 2013 survey. This is in spite of the bar being set fairly low – survey participants only had to partake in one session of moderate intensity sport for 30 minutes, once a week (for the purposes of the survey, four times in the last 28 days), to count as "active." I suspect for most OCR fans one session of 30 minutes is the kind of thing that would count as a seriously off week! More troublingly the major decline in participation was among women, with 125,000 less participating in sport than in the October 2013 edition of the survey – in other words over 99% of the decrease over the course of the year. Despite efforts to the contrary, and some stellar performances including those of Jessica Ennis-Hill at the Olympics, sport continues to have an uneasy relationship with women – one need look no further than grotesque goblin and head of FIFA Sepp Blatter's 2004 comments that women should wear "different and more feminine garb than the men" to attract interest, or the gigantic gulf in participation and media

Obstacle Race | Issue 8

exposure for men and women's football, rugby, cricket or any other organised sport one cares to name for a demonstration of this. It's true that athletics has traditionally been better about gender than most other sports – the aforementioned Ennis-Hill was one of the faces of the 2012 London Olympics, and figures like Dame Kelly Holmes and Paula Radcliffe are justly famous for their achievements. The ultramarathon community is well-known for its female participation including women winning overall, as Pam Reed did at the Badwater 135. It shouldn't be forgotten, though, that it was only in 1972 that women were officially allowed to enter the Boston Marathon – and that was a full five years after the Kathrine Switzer incident. Running, despite its modern inclusiveness, has not always been perfect. Happily, OCR seems to have avoided much of this. Go to any race across the country and you're likely to find a large number of women participating, represented at the elite level by figures like Lucy Martlew and Beth Albon and throughout the fun-runner ranks in great numbers. The women's Mudstacle Leagues attract strong competition among a meaningful number of entrants, and some races have gone as far as to estimate a 50/50 gender split, which sounds unremarkable until you realise that around 2 million more men play regular sport than do women (according to the same

Sport England survey). Given that, 50/50 looks pretty good. The women-only Brutal 10 race, and Tough Mudder's Muderella, both attracted significant numbers in spite of being targeted at a niche segment of a niche sport. To me this is a positive, and I think there's two significant reasons behind the success of OCR in this area. The first is simply the zeitgeist at the time of OCR's birth. Outright discrimination is no longer widely acceptable, and the idea of banning women from a race as the Boston Marathon once is, I would think, unimaginable. As a young sport OCR is free of the baggage that comes with other, older sports and this undoubtedly helps. The second is that, despite its potential to be hyper-macho, the OCR community is very welcoming and every event I've attended has been run, staffed and enjoyed by people with the right attitude to sport and fitness, that being positivity, encouragement and inclusiveness. Regardless of the mud, the cold, the wind and the rain, the barbed wire and the nets and the tires, there's rarely much of the kind of negative, chauvinistic posturing which could be associated with all this. It's that welcoming, community feel that we need to nurture and protect not only for OCR to grow but also for it to remain as diverse as it currently is and something that we can all be proud of.

Issue 8 | Obstacle Race

REGULARS: MUDTREST

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

Obstacle Race | Issue 8

Issue 8 | Obstacle Race

REGULARS: MUDTREST

THE ORM KIT

SELFIE

HAVE YOU GOT AN AWESOME PICTURE YOU WANT TO SHARE? To get your picture on to our ORM kit selfie wall email us with your name and a description at the address below:

LETTERS@OBSTACLERACEMAGAZINE.COM

GET YOURS TODAY! 86

Obstacle Race | Issue 8

Issue 8 | Obstacle Race

FEATURE: POWER TO THE PEOPLE

POWER

TO THE

PEOPLE

We all look forward to the change of our friends profile pictures on a monday after a busy weekend of racing

OCR leads the way to free event snaps.

OCR is getting BIG in the UK…. and it’s growing fast - we all know that! The investment and effort that events are now pouring into Obstacle Course Races is truly impressive, and you may have noticed that events are now even offering free photos as part of the package. Once they’ve crossed over, events seldom go back to charging you for your event snaps, and with good reason - industry statistics show that a single competitor photo, made free, can travel widely via social media and be viewed as many as 100 times – and why not, we want everyone to see us covered in mud and having a great time! So, great news for us, events and sponsors are sitting up and paying attention.

Obstacle Race | Issue 8

"I carefully consider entering events that charge for their photos because it's normally a reflection on the rest of their event” – James Ruckley, Obstacle Racer Free Photos are now becoming the norm, sitting nicely alongside the obligatory Goody Bag, T-Shirt and of course the all-important Race Medal. Quality, speed and general user experience is taking leaps and bounds as the technology becomes more and more established: leading tech provider AWOL Adventure are getting teasers online before the last runner crosses the line, and albums chock full with stunning photos are flooding social media shortly afterwards. Of course, with thousands of free hi-

resolution photos flying around on social media sites mere hours after an event, the quality of those photos has never been more important. Gone are the days of grainy, watermarked images - professional photographers are producing draw dropping photos week in, week out. You might seen one of AWOL’s crews at events. If you have, you’ll know they’re home-grown, passionate guys who support the grassroots event industry as well as the big dogs. Epic Action Imagery, well-known from their involvement with the likes of Spartan and Tough Mudder have recently been named as a preferred photography supplier to AWOL: "Over the past few years, Epic have been

working to develop an expertise in capturing outstanding images. This work is driven by the passion to provide racers with a lasting and inspiring memento of their endeavours. What really excites us about working with AWOL is matching our passion with their expertise in technology which will enhance racer access with improved tagging, hosting and sharing options. We're delighted to be able to take on some of their events this year too. It's a win win scenario." Richard Burley, Epic Action Imagery. “It’s not just about dumping a load of photos on Facebook either” explains AWOL’s Rich Burnett, “putting them on Facebook isn’t the same as giving them away - you don't get

the search tools, bib number tagging or hi-res printable version without using a proper social sharing platform”. A really nice touch is linking photographers with chip timing points and visual tagging to speed up the usual process of finding yourself amongst 1000’s of photos. For the tech geeks among you, Rich explains that this is “down to increasing prevalence of GPS technology in cameras and advances in cloud computing that allow quick hosting and delivery of large files anywhere in the world”. Whatever you say, Rich! Thomas Mannah, Managing Director, of Obstacle Race Consultancy takes a very philosophical approach: “OCR is unique in how interactive and

socially engaging it is. Nowhere else do large groups of friends and coworkers gather in such numbers to challenge themselves, share their experiences and evangelise brands. Free photos add fuel to the fire as they give runners what they really want, visual badges of honour. So make sure your events support this, because it really does matter.” Just some OCR events leading the way in the early part of 2015 include Warrior Adrenaline Race, Airfield Anarchy MudFest, No Ego Challenge, Saviour Race, Ram Run, and of course our very own Mudnificent 7 featuring Tough Guy, Spartan Race, Reaper Events, Bigfoot Challenge and others! Encouragingly, events are now seeing

Issue 8 | Obstacle Race

FEATURE: POWER TO THE PEOPLE

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

£24.95

RACES

SLIVER PACKAGE

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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

significant rises in participation after giving away free photos. For instance Ram Run saw an increase of over 400% in runner numbers between October and January, despite freezing January weather: “My event has quadrupled in size in 4 months, and most importantly I’m keeping my existing runners happy. My vision for the Ram Run series is to combine natural Wild Running with innovative obstacles in a picturesque setting, and grow it year on year: working with AWOL has directly contributed toward this.”

(Iain Exeter, “the Wild Ram”, Ram Run) OCR is the new kid on the block, and it’s exciting to see our sport in the driving seat, promoting innovation. Free photography is now filtering down to the Triathlon, Marathon and Cycling scenes too, which can only be a good thing for participants. But AWOL’s Rich reliably informs us it’s been over 3 years in the making. “Having delivered over 20 successful events and really perfected the process last year using our in-house team of cameramen, we are

For further information check out www.awoladventure.com SEE YOU OUT THERE!

Obstacle Race | Issue 8

now able to use any photography company or group that an event wants, providing them with cutting-edge tech and leaving them to concentrate on taking awesome photos. We’re also proud to have worked with some major sponsors including the Active Network, Evans Cycles and Vango. Our roadmap now points to seriously advanced features like Live Photo Upload, GPS device tagging and more information for spectators during an event, but I won’t spoil the surprise!”

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£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

RACE REVIEW: BIEG KATORZNIKA

Race review

BIEG

KATORZNIKA PHOTOGRAPHY BY: Mariusz Kieslich

As a member of Team Dutch Mud Men, I’ve competed in many races across Europe. I’ve done a lot of great events and I was looking to something new; A challenge like no other. Something different than the mainstream obstacle course. I signed up for “Bieg Katorznika”, and together with 9 others, of which there was one girl and one guy from Belgium, we travelled to Poland. All of us are experienced obstacle course runners and some of us have done over 40 events worldwide, but nobody will easily forget this weekend. You’re about to read my personal story about the whole weekend, supplemented with some highs and lows of other team members. Our journey began on Wednesday 13th August, driving in a mini-van in the middle of the night, heading to Lubliniec, which is in the centre of Poland. On Thursday morning we arrived at our hotel. Because of the exchange rate we got a great room for really good value. We used the afternoon to rest and then we went exploring at the event site. During our trips to foreign countries we always try to do some sight-seeing. This time we were an hour drive away from AuschwitzBirkenau. I don’t think I have to explain what lies here, as we all have learned about it during history classes. It was really impressive and we can never forget what happened. After our visit to Auschwitz we had to prepare ourselves for the big event. It was

Obstacle Race | Issue 8

Friday afternoon and we had to take advantage of every hour of sleep we could get at this point. We were also discussing what gear to choose for the night and loading as much carbs as possible. When it was getting dark we drove to the event site. Earlier, we had picked up our race-package so it came down to waiting for the start at 10 p.m, adjusting and preparing our race gear. Just before the start of the event, one of the crew members approached us and offered his help. At first he gave us helpful tips like putting duct-tape around our shoes and such. But then he changed his tone, and called us “team crybabies”. He was convinced that the Dutch guys wouldn’t make it to the finish and that we all would wet our pants. Some of us were laughing about this and thought of it as a challenge to prove him wrong, but others started thinking about what if he is right, that this event is that tough we couldn’t do it. For this type of event you need to keep a good mental focus. So for some of us the challenge had already begun. At 10pm we had to line up in pairs and we were told to start walking towards two army trucks. In total there were 26 couples

participating in this night event of which only 4 were women. Some spectators who were waiting for us to leave gave an applause and the atmosphere so far was still pleasant. Even in the back of the truck we had a nice chat and were smiling, but within a few miles it all changed! With a deafning sound of fireworks, the trucks stopped. The tailgate went open and I got blinded by a bright flashlight. The first thing I could discern was the barrel of a gun pointing at us held by a big guy with a mask and dressed in camouflage. In Polish, he was yelling at us to get out the truck. Outside there were more guys with even bigger guns. One by one they pulled us out, and threw us on the ground. I had to lay with my face down and I felt a knee between my shoulder blades, and the guy then put his second knee right on my kidney’s. He was sure making himself comfortable without thinking about me! He put a black cotton bag on my head, and everything went pitch black. He tied my wrists together with a tie-rap. Together with the bag over my head it was a very unpleasant situation to be in. I had to get back up on my feet again and I was told to not move and wait. I was standing there a long time

WRITTEN BY: Toine Bos

Issue 8 | Obstacle Race

RACE REVIEW: BIEG KATORZNIKA

Below a few personal experiences from other team members. “The bag over my head was tightly secured around my neck, it was wet because of all the sweat which made breathing a lot harder. Also, the fact that your hands were secured behind your back frustrated me, I lost control of the situation which gave me a feeling of anxiety.” Says Danny.

before all the others were tied up. We had to climb back in the truck again. Just imagine how hard this is with your hands tied behind your back! We were instructed to sit on our knees and the trucks started moving again. They were driving around for god knows how long, was it just 30 minutes, or did it take more than an hour? I really had no idea. The roads were really bad, full of holes and we were shaken up really bad. The bloodflow in my lower legs were pinched due to the kneeling posture and the result was that I couldn’t feel or move my toes anymore. For the first time a frightening thought came to me, at some point we had to jump out of the trucks and without any feeling in my feet I couldn’t properly land on the floor. I tried to move around a bit, but immediately

Obstacle Race | Issue 8

one of the military guys shouted to me, and corrected my position. Luckily at a later point I found a position which allowed a better blood flow towards my lower legs. Slowly I could feel my toes coming back to life, and a little later I could move them again. In the position I was in, this little thing was a great moment of happiness and it felt like a victory. Under the black cotton bag over my head, there was a smile on my face. Later that night, more of these little victories gave me enough strength to never give up and to continue with this challenge. The soldiers pulled us out of the truck and they lead us to a room. There was no chanve that they would help you by removing the bag from your head, or warn you when you walked over tree roots or towards steps! Stumbling,

we moved into a room with sand on the floor. Again we had to sit on our knees, and it took a while before we would get up again. Slowly I’ve lost feeling in my hands due to the tight tie-raps. (At the moment of writing this article, 5 days after the event, I still have a numb feeling at the back of my left hand.) Behind me I heard someone calling the soldiers - I recognised his voice, it was one of my team members. He was complaining about his tie-raps, or maybe his sore knees, I don’t know, but his call for help was left unanswered. Since I sat close to him I thought about whispering encouraging words to him, but I decided to keep my mouth shut, afraid of what the consequenses would be. I concentrated only on myself. It was every man for himself.Only those with mental determination would succeed.

Maarten says: “Multiple times I thought about quiting, but every time I remembered the stories of Auschwitz from our visit earlier that day. Compared to that, this was just child’s play. It was only for a few hours and I knew they wouldn’t harm you. This made me go through with it. It wasn’t always fun, but in the end well worth the experience.” “In the beginning of the evening I was very troubled and scared, and after the interrogation I was very upset because of all the impressions and the cold from the water they used on us. Later that night, they gave me a thermal blanket and since then I just sat there in my own world and even started meditating.” says Susanne. At dawn the soldiers chained us together in pairs and made us climb in the trucks again. It was a long drive but luckily we didn’t have to sit on our knees again. We were dropped on a road in a forest. Finally we were allowed to remove the bags from

our heads and after 8 hours of darkness, the light was overwhelming. We all had to pee very bad, since this was the first chance in 8 hours. With the chain between you and your buddy not being longer then a few inches, it was a big challenge. Our first steps on the 10k course felt like heaven. It was great to use and stretch our muscles after a long night of cramps and soreness. After a few hundred meters we had to go into the water. Our “swamp-run” has begun. We have all heard about terms like, slomomud, the mud-mile and all the events out there want to have the best mud, the longest and deepest trenches, but none of them can compete with the natural muddy enviroment of Bieg Katorznika. From beginning to end you have to face waist deep mud at some parts, and chest deep mud pools at other parts. With every step you take, there is a chance of falling over invisible tree roots somewhere under the black water, or you could bump your knee against trees lying under water. On the whole course you’ll never find one metre of paved road, and the whole course seems to be set out between random trees through the forest. When you lose your balance, don’t try to grab the reed, because it will cut your hands. With a blazing speed of 2.5km/h we were heading towards the finish line. Just before the end you stumbled upon a few obstacles which

were not that interesting. Just a few logs which you had to climb over or crawl under some barbwire and a few tyres. Exhausted we crossed the finishline. It was done. Well, you think, we wouldn’t be Dutch Mud Men if we would do it again. We managed to eat something for the first time in 15 hours, changed our clothes and headed to the startline. For the ‘normal’ people it was possible to sign up for just the ‘swamp-run’, so we joined the next wave and began again with the 10k through the mud, water and smelly forest. After 3.5 hours later we crossed the finish line again. I have to admit, for just a 10k it is a bit of a long drive, (2300km in one weekend) but you just can’t compare the whole event with any other. The friendly people and the diversity of the course is superb. The fact we ran the swamp-run twice is almost unique and just amazing. But the most special moment of the weekend was the night-event, with the kidnapping and the interrogation. Danny, one of our team members says: “We’ve searched our limits, we found them and we crushed them.” Oh.. and did I mention that the medals we’ve earned weigh as much as 9 kilos per person.

Issue 8 | Obstacle Race

FEATURE: FITNESS

COMPRESSION &

CALF SLEEVES

You have probably seen people at races or running around the streets that have those compression socks or sleeves on.

WRITTEN BY: CARL WIBBERLEY

Maybe you have thought to yourself, “Do those really work?” or “I wonder if those would help my shin splints or calf cramps?” To really understand how compression socks and sleeves work, it’s important to have a basic understanding of how blood flows through the body. The heart pumps oxygen containing blood to our extremities and working muscles though arteries. Once the cells use the oxygen and other nutrients from the blood, the then deoxygenated blood, along with lactic acid and other waste products enter the veins to get taken back to the heart. Once the blood gets back to the heart, it’s oxygenated from the lungs and the process is repeated. Keeping oxygenated blood flowing to muscles is important for performance. The more oxygen the cells have, the better they will function. During exercise, the body produces lactic acid as a waste product. If this lactic acid is not removed from the muscles, it can contribute to soreness and decreased ability to perform. Another factor in decreased performance is muscle fatigue. Muscular vibration during physical activity contributes to fatigue. Think about how much shock and vibration is going through your leg muscles as you pound pavement with 3-5 times your body weight while running. Over time, those little vibrations of the muscles add up and they become fatigued. Now that we know what the blood and muscles are doing while we are running, let’s talk about what compression socks and sleeves do to help the body. Compression socks and sleeves provide graduated compression, meaning the compression is higher (tighter) at the foot and ankle and lower (looser) as it moves up the calf and lower leg. This type of compression helps to fight the

Obstacle Race | Issue 8

effects of gravity and assist the body in venous return (deoxygenated blood flowing back up to the heart). Studies have shown that with an optimal level of consistent compression, the walls of the arteries will dilate, increasing the blood flow through them. Arterial blood flow has been shown to increase up to 40% during activity and 30% during recovery. This means more oxygen and nutrients flowing through the body! On the other hand, the walls of the veins will constrict under compression, which helps to increase the velocity of blood flow through them. Increased velocity of blood flow through veins means that deoxygenated blood and lactic acid will get back to the heart quicker, which will help to increase the rate of recovery and decrease muscle soreness! Compression will also help to stabilize the muscle and decrease the amount of muscular vibration, resulting in decreased fatigue. To sum up the benefits of compression; enhanced performance through increased blood flow, quicker recovery and decreased muscle soreness, and less fatigue. All good things! So are compression socks or sleeves are good for shin splints, calf cramps / strains, and Achilles tendonitis? The answer is yes, however, they will not cure any condition if the only thing you are doing to help your injury is wear compression. All injuries should be assessed so that the real cause can be addressed. Wearing compression can help to make your injury feel better as you are recovering, help get you through that last long run before your marathon, or possibly prevent a new injury from coming on. Proper rest, massage, stretching / strengthening, footwear, and progression of training should all be considered when dealing with a lower leg injury.

What if you’re not injured, can you still benefit from compression? Absolutely! Increased blood flow is going to help improve your performance and decrease the rate of fatigue of your muscles. It will also help you to recover quicker, meaning that you will be ready for your next workout, so you can train harder. Should I wear socks or sleeves? The answer to this question depends on a few things. If your injury involves your arch, ankle, or lower Achilles tendon, you are going to want to wear a sock to cover the injured area. If your injury is up higher, a sleeve should be fine. Another factor to take into consideration is what type of sock you like to wear. If you have a favourite pair of running socks that you can’t run without, you will probably like the sleeve better since you can wear your favourite socks with it. If you are going to be using the compression product for recovery, you should wear the sock. Remember that graduated compression that we talked about and the effects of gravity? You don’t want to have a huge swollen foot and ankle because the blood couldn’t flow past the tightness of the lowest part of a compression sleeve. Wear the sock and the graduated compression will work in your favour of keeping the foot and ankle in good shape. Don’t forget about wearing compression while you travel to and from your race or on a business trip. Sitting in a plane or car for an extended period of time can wreak havoc on the blood flow in our legs. Let compression assist your veins in getting that blood out of your legs and back to your heart! Whether you are trying to ease the symptoms of shin splints or calf pain, or looking to get an edge on the competition through quicker recovery, compression can help!

Issue 8 | Obstacle Race

FEATURE: FITNESS

ZERO POINT INTENSE 2S

ZERO POINT

SOCKS

COMPRESSION £35

ZEROPOINTCOMPRESSION.UK

PERFORMANCE

CALF SLEEVE £30

ZEROPOINTCOMPRESSION.UK

Recommended for training and recovery

Recommended for racing and training

These have been under testing for a while and have proved their worth in gold when it comes to recovery. Straight after racing or training just slip these on and let the magic happen.

So the first thing you’ll notice about these are the awesome colours they come in. You’ll definitely stand out in the racing pack in these. Now down to the facts of how well these did under testing. The compression these offer initially feels very tight, but are easy to get used to, the seamless design keeping them itch-free and as comfy as can be. They did make our legs warmer than training barelegged, but the sleeves didn’t make things too uncomfortably sweaty.

The fit of the sock is excellent mainly due to the fantastic sizing chart which helps you to pick out the perfect fit.

After completing running sessions in them, I definitely had less calf and shin muscle soreness than without them.

Obstacle Race | Issue 8

THE FIRST EVER

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WWW.MUD7.COM FIRST HEAT: 10AM

FEATURE: AN INSURMOUNTABLE OBSTACLE

THE THINK TANK: AN

INSURMOUNTABLE

OBSTACLE?

WRITTEN BY: Andy Fisher

The finish line is in sight and you are on track to get a decent time in your first OCR. You've completed every obstacle; no burpees for you today! You can hear the cheers of the crowd at the finish line as you cut your way through the last stretch of woodland. Breaking into the final clearing the last obstacle looms in front of you and a groan of despair escapes your lips; it is not the towering threat of the slippery wall that has knocked the wind out of your sails but the sea of humanity between you and it. You've run into the curse of all such races: a logjam. Twenty five minutes later you are stiffening up, the initial good spirited banter with the runners around you has made way for a more sullen frustration and the hope of a decent time for your inaugural run is as dead as your enthusiasm for the OCR scene; maybe you should look into triathlons instead? While the fictional drama played out here might be a little overblown, anyone who has run a few races will recognise the frustration of having your flow interrupted by the seemingly unavoidable bottlenecks that can occur at certain points along the route; the monkey bars, and walls of every description seem to be particular culprits. Some runners decide to simply skip the obstacle and take the penalty in order to maintain a decent time but this seems contrary to the spirit of the race. Others elect to run in the elite first wave and if you are indeed

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good enough to keep pace with the leaders of the pack, then this might be the right call, but this is clearly not a solution to the problem itself; each wave only has so many allotted spaces and the issue is one of course design rather than the athleticism of the participants per se. I was pondering this thorny dilemma as I drove home from a race recently, having listened to the complaints of my fellow runners as we stood shoulder to shoulder, shuffling to stay warm in the third bottleneck of the day. "This is a joke”,”You would have thought with 3000 runners they would have doubled up on the equipment”,”Oh great - there goes my PB!”. One thing was certain; the user experience had taken a hit and all the standing around had marred what was otherwise an excellent race. So is there a solution or are queues and bottlenecks an unavoidable consequence of the growing popularity of the OCR business model? Of course in a Utopian arena, there would be no financial constraints, economies of scale or space restrictions; the only obstacles facing race organisers would be the ones they created for their athletes! The reality of course is very different. While I am sure 'Spartan', 'Tough Mudder, and others would love to offer vast lines of monkey bars stretching to the horizon in both directions, it is just not practical without raising the entry fee to such a degree that only Investment bankers and lottery winners would be lining up to race! However, those same companies promise a particular kind of experience in their marketing campaigns and most advertise their events as races; with this in mind they must surely have a duty to do everything they can to ensure that all runners have a good chance of testing themselves until they run up against the limits of their conditioning rather than find themselves in a queue that makes a mockery of the professed challenge they signed up for?

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FEATURE: AN INSURMOUNTABLE OBSTACLE

As a relative newcomer to the scene, I make no claims to having the solution to the issue of the bottleneck but there would seem to be a few fundamentals of best practice. First, it strikes me that marshalls and staff on race day would be advised to adopt a single attempt policy on those pieces of equipment which are likely to be sites for clustering. With some obstacles, this is easily managed - if you fail the monkey bars you are likely to fall off and can then move to one side to perform the penalty incurred. However for others, such as the slippery wall, I have seen runners almost make the ascent, lose their footing, hang helplessly to the rope for half a minute and then slide down only to rise again like a phoenix from the ashes and repeat the process, often more than once! While their resilience is admirable, I think it behoves race organisers to insist that those who fail to summit on their first attempt move aside so that the ramp is not monopolised and the flow of the race is uninterrupted. This might seem mercenary but a more generous and inclusive policy comes at a high price for the whole field. I am sure that the order in which the obstacles are distributed on the course is also key to the success of failure of a race and the idiosyncrasies of each venue must be taken into account. However, I wonder whether the science and art of course design is worth revisiting in some cases? For example, the longest queue in my last race came just 50m from the finish line as we gathered to negotiate the slippery wall with a cargo net down-climb on the other side. From there it was a small jump across a fire pit and we were home and dry. The approach to that obstacle was a serpentine, channelled barbed wire crawl with little opportunity for runners to jostle for position. The result was a long line of tired runners who were undifferentiated by ability. I wonder whether the obstacle would have been as problematic if it had come earlier in the race after an open stretch or running and swimming which might have served to thin out the athletes to some extent. I have no idea if this idea has already been implemented elsewhere, but it would seem sensible to me to have potential bottle-neck obstacles preceded by a challenge that has been selected specifically because of its tendency to filter the field while being relatively unrestricted in terms of numbers who can tackle it at any given time. I can also appreciate why companies choose to put a crowd-pleasing high-tariff obstacle near the end of the race but from a runner's perspective, this is the last place where the flow of the event should become stilted. Perhaps this is one place where an additional investment in equipment would pay dividends? If the geographical space allows for twice the number of walls, the wait time is halved, the spectacle and visual impact is doubled and the end result is a win-win for all concerned. However, and here's the rub - even if these guidelines were adopted in an effort to alleviate the potential for bottlenecking, I suspect the fact that runners are so often released in waves every half hour would prove a significant vector in this issue. Unless you are one of the exalted few who have been granted with 'elite' status, the chances are that if you are one of the front runners of your wave, you

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will run into the tail of the wave that was ahead of you. This is particularly the case in the shorter races which are necessarily obstacle-dense and attract a broader demographic, many of whom will be slower competitors. Please let me be clear here - I would resist any suggestion that a minimum level of fitness or 5km time should be introduced as a barrier for entry; the democratic nature of the OCR is one of its greatest strengths, but I do wonder whether there might be some room for an elective tiered system. Perhaps race organisers could invite runners to self-assess their likely pace and then select a wave that is matched in terms of fitness and likely completion time? I know that this idea is fraught with problems - what of teams with a range of fitness levels represented? What about those who have never run such a race before? What if you can only make the later waves because of work commitments but are actually faster or slower than the remaining slots dictate? Note that I said 'elective' though - such a strategy might help alleviate the likelihood of queuing, even if only half the field decides to comply. Of course the waves could be released with wider gaps between them or the number of runners could be capped but then the logistics and limitations of the business model must be confronted once again. Despite the sums of money generated by races, the expense of running such events means that OCRs are by no means the cash cows they might seem and these are, at the end of the day, business opportunities that must generate a profit if they are to be sustainable. With the exception of the longest days in summer, the number of waves and the spaces between them must be dictated by the hours of available daylight. At the same time, extending time on site means that the costs generated swell and so these seemingly sensible suggestions are by no means the magic bullet to this complex challenge. Perhaps there isn't one; perhaps we are just going to have to accept that relatively modest entry fees come with the possibility of queuing in places. None of the sure-fire fixes seem attractive options to me. Some organisations, for example, have a premier customer model which comes with a price tag, ensuring their better-heeled clients don't have to suffer the indignity of queuing along with the unwashed masses. Would you be happy with a model where runners can pay an additional sum of money to ensure they can run in a smaller wave, while the rest of the field must settle for even more unmanageable numbers of participants? Perhaps the next slippery wall you encounter will have two channels - one which leads to a muddy hemp rope and a clock advising you of the current wait time, while the other will offer a golden cord, a welcome mat to wipe off excess mud and freshly brewed coffee should there be more than two competitors in line ahead of you?! No, for me, good course design, assertive marshalling, elective wave sign ups and a cheerful acceptance that even then, obstacles by definition will prove...well, obstacles for some people, is the way forwards...unless of course you have a solution in mind? If so I, and I am sure the OCR world at large, are all ears!

4 FEATURE: BOOK REVIEW

TOP 10 TIPS

TO CUT WEIGHT

Book Review

HOUR BODY

Research shows eating breakfast helps you control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals doesn’t help us lose weight and isn’t good for us as we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry.

WRITTEN BY: LAURA TRY The chapters of the book that are relevant to us involved in OCR are:

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friends who have also tried his methods have all had the same results so it is not a coincidence. I love The 4 Hour Body Book because you can pick it up, read a few pages, digest what he says and then move on. In fact, he recommends to not read it from cover to cover but pick what you would like to concentrate on most. If you are open minded and feel truly dedicated to achieving the results you dream of then this is certainly the book to introduce into your life. Tim speaks of a moment called The Harajuku Moment….. “It’s an epiphany that turns a nice-to-have into a must’-have,” that real, true, lightning bolt moment when you make the decision to become a complete human. For me this meant fulfilling all the fitness and body goals that I had forever promised myself but never got round to. For years I have always wanted to be able to run, I have always been fit but at aged 29 I could not even run 1 mile without my knees becoming burning balls of fire and my lungs and heart feeling like they were going to explode. My 30th birthday was My Harajuku Moment, I wanted to be able to run up mountains and in the countryside and actually enjoy it. Welcome Tim Feriss’ Chapter on running 5k to 50k in 12 weeks. My journey

began and 2 years on, I am running marathon distances, taking part in ‘death races,’ and I have never been so fit and lean than I am now in my early thirties. I almost wish I could have read the book sooner, however I hadn’t had my Harajuku Moment. Life is good and I owe pretty much all of it to Tim Ferris and The 4 Hour Body Book. Without it, would not have started running, I would not have started taking part in OCR and I would not have entered into this incredible community and even more, this incredible way of life and thinking. Tim’s straight talking approach, his selfexperimentation, strong research and humor will keep you going back for more! It could be one of the best books you ever read. Take the plunge, be open minded, experiment, fulfil your dreams and aspirations and become part of The 4 Hour Body Revolution! (By the way, I would always recommend the paper version over the iBook, Kindle or audio version, as you can easily flick through the pages and decide what to read, plus you can highlight and make notes in the pages oh dear, perhaps I’ve given proof that I am a complete and utter 4 Hour Body geek…..)

EAT REGULAR MEALS

Some people think missing meals will help them lose weight, but it’s been shown eating regularly during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

You may have seen this book flying around social media for a little while and wondered what all the fuss is about…. well, here I am to tell you.

Rewind back about 4 years ago when a friend introduced me to a book called The 4-Hour Work Week by Tim Ferriss. The title of the book sounded appealing to him however after a few pages, he dismissed it and gave it me. I loved it so much, I got hooked on the Tim Ferris way of life and bought The 4 Hour Body. I have read the whole book about 3 times now and am constantly learning new things. I have recommended it to countless friends and all of them that have chosen to follow his advice and had phenomenal results! The main approach that Tim advises is MED - Minimal Effective Dose. This is the minimum amount of input or effort required to gain the maximum results. It all sounds fantastic at first however in reality his approaches and methods can be unconventional and this where the majority of people can fall off the band wagon. These subjects are the tip of the iceberg, and he covers so much more in the book! It sounds all well and good reading through the information, however putting it into practice can be tricky as the majority (maybe all!) of his methods are not commonly practiced. I can tell you now, I have experimented with 8 major methods that Tim Ferriss has recommended and all have given instant, significant and long term results!!! A few of my

DON’T SKIP BREAKFAST

● How to gain muscle in 28 days ● How to reduce body fat rapidly and keep it from returning ● How to go from running 5k to 50k in only 12 weeks ● How to prevent injury, otherwise known as Pre-Habilitation and how to reverse injuries.

GET OUT RACING

Studies show regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can’t cut through dieting alone.

DRINK PLENTY OF WATER

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. You should aim to drink about 6-8 glasses preferably water, every day – or more if it’s warm or you’re exercising.

EAT HIGHFIBER FOODS

Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fibre is only found in food from

plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, beans, peas and lentils.

KNOW YOUR FOOD

Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

USE A SMALLER PLATE

Studies show people who use smaller plates tend to eat smaller portions and are still satisfied. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

DON’T BAN FOODS

Don’t ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you can’t enjoy the occasional treat as long as you stay within your daily calorie allowance.

DON’T STOCK JUNK FOOD

To avoid temptation, avoid stocking junk food, such as chocolate, biscuits, crisps and sweet fizzy drinks, at home. Instead, stock up on healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. Most important of all make a list of shopping you want and don’t go on an empty stomach.

PLAN YOUR MEALS

Plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. Try to plan for four to seven days’ worth of meals and snacks. Make a shopping list, but don’t shop when you’re hungry as that can lead to high-calorie impulse buys!

For more tips, advice and news visit us at obstacleracemagazine.com/news

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FEATURE: FLY ME TO THE MUD

FLY ME TO THE MUD WRITTEN BY: LORRAINE NAUDE

We’re creatures of habit us OCRer’s, with lucky underwear, lucky colours, packing our race kit weeks in advance and perfectly aligning our gels. However habitual you are, a vast majority will have considered travelling abroad for an OCR if for no other reason than to sample the soil and the vibe of other OCR communities and terrain. You will have scoured the interweb browsing the plethora of rave day videos and before you know it you’ve entered a random race in Honolulu and are suddenly wondering whether or not you have lost your mind. Rest assured you have not lost your mind and it will be an experience second to none. I speak from experience when I say that it is essential you get your prep right and this preparation comes in many forms.

Travelling Its not always about the sun and sand when you go on a OCR holiday

www.toughest.se

If you’re going to be travelling to an event, it’s usually advisable to make sure you’re able to get there affordable prior to signing up, especially if it is in a week’s time. As you’re all aware, the sooner the trip the more costly it is but it is so easy to get caught up in the excitement and this can easily fall by the wayside. Wherever possible, try and get there the day before and leave the day after, this is an experience and you don’t want to ruin the mudbuzz by having to dash around and potentially miss the race or your return flight.

Insurance The sports travel insurance I would recommend, purely from experience as it was incredibly easy and I found them to be quite reasonable, would be Sports Cover Direct (www.sportscoverdirect.com). As part of your cover they also include medical expenses and repatriation, personal liability, baggage and personal effects, delayed baggage and… wait for it… SPORTS EQUIPMENT! I paid in the region of £20 for a day trip to Denmark which I thought was quite reasonable but others have suggested the likes of Thomas Cook.

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What to pack

At the Airport

With the amount of tech we all carry it is probably advisable to, where possible, to have as much of your luggage as ‘carry on’ especially when it comes to race day equipment and kit. I know it’s a stretch as no doubt, our kit on a normal race would out rival most catwalk models but when packing my bag I quickly reverted to ‘carry on’ as the panic started to rise at the thought of losing all the kit and tech that I have accumulated. By no means am I suggesting that the baggage department of our fine airports are inept but you never know what the services are like in the country you are heading to.

As mentioned, make sure you remove any liquids from your on board luggage, I know it sounds like a no-brainer but on the day you are going to be so excited, little things do slip your mind. If you’re anything like me, you may be bouncing off the wall telling every official that you are doing a race abroad which results in you being asked if it is a marathon.

If you are running on the day you travel it is quite useful to travel in what you intend to run in, it lightens the load on what to pack and makes it far easier when having to leg it to and from shuttles, buses, connecting flights as you are already prepared. If not running on the day you travel make sure you pack your normal race day kit and post-race change of clothes in addition to the attire you would normally pack when going on a short holiday. Bear in mind the climate of the country that you are visiting and the subsequent terrain.

Race Day!

Make sure you don’t leave your gels in your carry-on luggage, this results in being taken aside and have your entire bag unpacked and everything being swabbed. (Not my finest moment). Pack a good book and in some cases a language dictionary can be quite useful. Be prepared, if you are reading ‘Born to Run’ on the flight, almost every person walking down the aisle will stop and ask to read the blurb. (note to self: book window seat next time). It sounds bizarre but if you’re doing a day trip, pack a nice big clear ziplock bag… for your wet and dirty race clothes and shoes. I know most of you would put it in a rubbish bag anyway to cleanse it later but the clear ziplock bag helps on the return journey as it is always possible that the airport officials will consider your gear to ‘contain liquid’. It helps to ask as you go through security prior to the ‘bag your liquids’ section whether or not it needs to be on display, if so, you just pull the bag out. The alternative is either having to unpack your smalls on a bench with random strangers and putting it into plastic bags or, even worse, having the officials unpack it for you and swab it. (Remember your mum telling you to always wear clean underwear?’

You then bubble over with what it is which often gets you a nudge in the ribs from the passenger behind you as a reminder that there is a queue of people behind you waiting to board.

If you are stopping over you will have the luxury of a concierge who will probably be able to assist with where you are going to. If you’re not stopping over, make sure you know exactly how to get to where you’re going, the process of embarking on that journey and the exact location of the event. If you are making use of a shuttle service provided by the event, make sure you know exactly where and when that shuttle will be positioned and leaving. OCR communities generally have the same mentality wherever you go regardless of language barriers so go forth and enjoy young Padawn.

Bucket list Everyone should have an OCR bucket list, one for the UK and one for abroad.

My personal top 3 are: Bermuda Triple Challenge: www.bdatriplechallenge.com/ Impi challenge www.impichallenge.co.za/ South Africa W.A.R. (Wadi Adventure Race) www.wadiadventure.ae - Dubai

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FEATURE: FLY ME TO THE MUD

OCR Travel Checklist Find an event Establish travel arrangement are achievable Check passport is in date with ample space for visas if required Establish whether or not you need a visa and how long it will take Book event Book travel and accommodation Plan your travel arrangements Take our sports travel insurance Try not to annoy everyone with your gushings of racing abroad

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Pack your kit Unpack and repack your kit PANIC!!! Stop panicking! Unpack and repack your kit Wake up early Travel Race Enjoy Travel Brag

REGULARS: CAPTION COMP

Caption

COMPETITION PHOTO BY: Mike King, mike@mikekingphoto.com taken at TOUGH GUY

WIN

A PROMIXX 2.0 PROTEIN SHAKER

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

winner of the XRACEWEAR BIB NUMBER TOP was KERRIE FISHER with “Thank God I packed the air bags !” TERMS & CONDITIONS

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

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Obstacle Race | Issue 8

BOOTCAMP

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 gym’s and classes out there it is nice to know the ones who welcome obstacle racers in with open arms.

Over the coming issue we’ll be visiting the bootcamps in the listing to checkout exactly what they have to offer you.

LISTING North

Wales

UK OUTDOOR FITNESS “BOOTCAMPS AND OBSTACLE TRAINING”

STEVE WALL PERSONAL TRAINING & MOTIVATION

MARLOW/HAMBLEDEN/HENLEY

Rhondda, Merthyr Mawr Dunes, Caerphilly

www.immortalfitness.co.uk

Leeds, Bradford, York, Sheffield, Castleford, Huddersfield 07964787981

www.ukoutdoorfitness.com Facebook: UK outdoor Fitness / UK Indoor Fitness

Midlands THE OBSTACLE GYM Lutterworth 0726912988 info@reaperevents.co.uk

Facebook: The Obstacle GYM

West Midlands O.P.T OUTDOOR PHYSICAL TRAINING Redditch, Bromsgrove, Rubery, Alcester RFC, Droitwich RFC 07885 416446

07940 343387

East of England FORTITUDE FITNESS CENTRE Highfields Farm, Caldecote, Cambridge, CB23 7NX 07876635234

fortitudefitnesscentre.co.uk Facebook: Fortitude-Fitness-Centre

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07792 881255

SAM WINKWORTH ACADEMY “BOOTCAMP EXTREME”

South

THE VINE CRICKET GROUND SEVENOAKS, KENT

BOOTCAMP REVOLUTION OBSTACLE COURSE

07817403398

www.samwinkworth.com

07963202339

www.bootcamprevolution.co.uk Facebook: TheBootcampRevolution

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

www.wildforestgym.com Facebook: wildforestgym

Nationwide

WELLFIT OUTDOOR FITNESS TUNBRIDGE WELLS, KENT 07886 035773

www.wellfitoutdoorfitness.com Facebook: Wellfit outdoor fitness GUARDIAN FITNESS OCR TRAINING SE London 07584 414206

www.guardianfitness.co.uk

WILD FOREST GYM OBSTACLE TRAINING CENTRE

FIT CAMPUK Ltd Redditch, Wythall / BIrmingham, Edgbaston / Brimingham, Solihull, Sutton Coldfield, Tamworth, Lichfield , Barton / Burton Up Trent

HOSTED AT

07966 638 009

www.fitcampuk.co.uk Facebook: Fitcampuk BRITISH MILITARY FITNESS

outdoorpt@hotmail.co.uk

outdoorpt.co.uk Facebook: O.P.T Outdoorphysicaltraining

IMMORTAL FITNESS

Facebook: Steve Wall

Rayne, Essex

VISITS

Outdoor sessions in 140 Parks Nationwide 020 8996 2220

www.britishmilitaryfitness.com Facebook: britishmilitaryfitness

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

WILD FOREST GYM OBSTACLE TRAINING CENTRE TELL US WHAT YOU THOUGHT: Coach Michael has a completely new and unique concept at Wild forest gym. He combines all aspects of training and ocr techniques and applies them to a completely organic environment. There is a 2.5km obstacle course and a 300+ meter jump course that will test everyone from beginner to elite, this combined with a series of core strength exercise areas make Wild forest gym a must for all who want to improve or find a completely new way to train!

Quality of obstacles

18/20

Availability of coaches

18/20

Terrain 15/20 Value for money

15/20

Accessibility of location 15/20

Total 76/100 Issue 8 | Obstacle Race

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REGULARS: EVENTS PAGE

Events page

Apr - May ‘15 For a more comprehensive list of upcoming events go to

WWW.OBSTACLERACEMAGAZINE.CO.UK/EVENTS

Invncbl 10km

Brutal 10 10km

Hunter Games 16 miles

19th April 2015

25th April 2015

16th May 2015

Port Talbot

Hampshire

Lake District

www.invncbl.co.uk From £41.50

www.brutalrun.co.uk £18

www.huntergames.co.uk From £50

Warrior Run 7/14/21km

The Spring Ram Run 8/12/24km

Nuclear Rush 6/12km

19th April 2015 West Sussex

26th April 2015

Brentwood, Essex

www.warrior-run.co.uk £49.50

Coventry

www.nuclearraces.co.uk From £49

www.ramrun.co.uk From £25

Xtreme Endurance 7km+ Dash of the Titan 5/10/15mile 4th April 2015

Go Insane 5/10km 12th April 2015

Xrunner Wild Mud Run 5/10km 12th April 2015

Thoresby Park, Notts

Peterborough

Derbyshire

www.dashofthetitan.co.uk From £40

insaneterrainrunning.com £42

www.xrunner.co.uk £47

Judgement Day 16km 4th April 2015 Salisbury Plain, Wiltshires

www.judgement-day.co.uk From £65

16th May 2015

Nuclear Oblivion 42km

19th April 2015

W.A.R 5/10km

16th May 2015

Chelmsford, Essex

26th April 2015

Brentwood Essex

www.xtremerunning.co.uk £65

Hartham Common

www.nuclearraces.co.uk £90

warrioradrenalinerace.co.uk From £25

The Suffering V 5km

No Ego Challenge - Conquer The Forest 10km/10 mile

Tough Mudder 20km

16th May 2015

18th April 2015

19th April 2015

2nd May 2015

Oxfordshire

Peterborough

Cheshire

Newcastle-Upon-Tyne

Henley on Thames

insaneterrainrunning.com £42

thesufferingrace.co.uk £43

www.noegochallenge.com £22

www.toughmudder.co.uk £170

www.roughrunner.com From £45

Spring Monster 5/10km

Mudtastik Mud Run 5/10km

Ultm8 Warrior

16th May 2015

18th April 2015

19th April 2015

2nd May 2015

Allianz Park Stadium

Cheshire

Oxfordshire

Shrewsbury

Nuneaton

thesufferingrace.co.uk £43

www.monsterrace.co.uk £47

cavaliercentre.org/mud-run/ £25

www.ultm8warrior.co.uk From £7.50

www.spartanraceuk.uk From £40

The Gauntlet Games 5/10km

The Spring Ram Run 8/12/24km

Tough Mudder 20km

16th May 2015

18th April 2015

25th April 2015

3rd May 2015

Cumbria

Forest of Dean

Hertfordshire

Coventry

Henley on Thames

forestwarrior.co.uk Individual £60, Team of 6+ £40

thegauntletgames.co.uk From £38

www.ramrun.co.uk From £25

www.toughmudder.co.uk £119

www.geltgladiator.com From £9

Dirty Dozen 6/12km

Farmageddon Run 5/10/20km

Mucky Races 5km

16th May 2015

18th April 2015

25th April 2015

9th May 2015

Kiddiminster

Kent

Leicestershire

Cambridgeshire

www.dirtydozenraces.com From £60

www.farmageddonrun.co.uk From £35

www.muckyraces.co.uk From £34

www.gritevents.co.uk £30

Invncbl 10km

Xtreme Storm 16km

Rat Race Dirty Weekend 20 miles

17th May 2015

18th April 2015

25th April 2015

9th May 2015

Ipswich

Port Talbot

Liverpool

Stamford

www.xtremestorm.com From £59

www.ratracedirtyweekend.com From £149

www.insaneterrainrunning.com £42

Go Insane 5/10km 12th April 2015

Rough Runner 5/10km 10 mile

Spartan Race 5km Mucky Races - The Gauntlet 6/12km 4th April 2015 Braintree, Essex

www.muckyraces.co.uk From £38 Born Survivor 10km 4th April 2015 Lowther Castle, Lake District

www.born-survivor.co.uk From £79

The Suffering V 5km 12th April 2015

Gelt Gladiator 5/10km & 1 mile Forest Warrior 10km 12th April 2015

The Wolf Run 10km

The Suffering 10km

11th April 2015

12th April 2015

Warwickshire

Cheshire

www.thewolfrun.com

thesufferingrace.co.uk £43

The Wolf Run 10km

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12th April 2015

The Wolf Run 10km

Warwickshire

12th April 2015

www.thewolfrun.com £59

Warwickshire

Obstacle Race | Issue 8

www.thewolfrun.com

Grit Events Down n Dirty 10km

Go Insane 5/10km

www.invncbl.co.uk From £41.50

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