Obstacle Race Magazine Issue 9 by Obstacle Race Magazine

SUPPORTING YOU THROUGH ALL YOUR MUDDY ADVENTURES

NUTRITIONAL ADVICE RACE REVIEWS LETTERS TRAINING

ISSUE #9 JUNE/JULY ‘15 £4.95

PROFILES GEAR TESTING AND MUCH MORE

POSE METHOD RUNNING WHAT HAPPENS WHEN IT ISN’T ENOUGH

CRAMP 101

VJ IROCKS

REVIEWED

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OCR CLUB

www.theadrenalinerush.com

MANAGING DIRECTOR Kevin Newey kevin@obstacleracemagazine.com 07932 411592 EDITOR Carl Wibberley carl@obstacleracemagazine.com 01246 241780 ADVERTISING Tom De Planta tom@mud7.com 07747 692080 SUBSCRIPTIONS Caroline Newey caroline@obstacleracemagazine.com 07827 962542 DESIGNED BY RAWWW www.rawww.com 0845 371 0993

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

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TR AINING NUTRITIONAL ADVICE GEAR TESTING P ROFILES R ACE REVIEWS

SEE YOU IN THE MUD

Carl

(Editor)

ONLINE Website: obstacleracemagazine.com Youtube: youtube.com/obstacleracemagazine Facebook: obstacleracemagazine Twitter: @UKORM

VINCE JAMES OCR club THE WOLF RUN Getting muddy and mucking in NELE SCHULZE What happens when it isn’t enough SOPHIE MITCHELL Suffering race LAURA TRY Dirty Dozen races ANTHONY MARDON Battle of Lansdown

COVER COURTESY OF Epic Action Imagery - Richard Burley Every effort is made to ensure that the advertising and editorial content in Obstacle Race Magazine is supplied from reliable and reputable sources and is contributed with integrity and accuracy. However no warranties or claims can be made against Obstacle Race Magazine in respect of the contents OR the views of individuals who do not necessarily represent the views of the Magazine, Spuddy Media Ltd or the Publisher ISSN 2053-9495

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BECOME AN OCR TOURIST

WOMEN OF OBSTACLE RACING THE COUNTRYSIDE CODE FOR OCR

BECOME AN OCR TOURIST CALF COMPRESSION EXPLAINED

BEGINNERS GUIDE TO FOAM ROLLING FREE

EVENTS PLANNER

REVIEWED

WOMEN OF OBSTACLE RACING

INOV-8 MUDCLAWS

THE COUNTRYSIDE CODE FOR OCR

PACKAGES AVAILABLE FROM NUCLEAR RACES

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WORLD RECORD BREAKING NEWS

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

WINTER TOUGH GUY 2015

OCR TRAINING FACILITIES LISTED

NEW LOOK ORM 2015

CALF COMPRESSION EXPLAINED

NUCLEAR RACES

TRAINING PROFILES GEAR TESTING RACE REVIEWS NUTRITIONAL ADVICE

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Get out, get muddy and have fun.

JAMES MORRIS Pose method of running for OCR

WINTER TOUGH GUY 2015

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

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It’s been fabulous to have been awarded The Silver Running Award for best running publication for the second year in a row. We just wanted to say a huge thank you to everyone who voted. Lets make it a gold next year!

PT EMZ WATTS Bootcamp revolution

TRAINING PROFILES GEAR TESTING RACE REVIEWS NUTRITIONAL ADVICE

To go along with all the fabulous challenges everyone has set themselves this year, I’ve also set myself a little challenge of my own which you can read more about on page 96.

BRITISH MILITARY FITNESS The lowdown on high intensity interval training

ISSUE #8 APR/MAY ‘15 £4.95

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

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Also, with the relatively new trend of longer distance obstacle course races, a nice little article has been put together to prepare you for the step up in shoes you may need to meet the challenge.

ROB FOULKES Muddy race

ISSUE #8 APR/MAY ‘15 £4.95

08>

In this issue, I’ve brought together everything from what it’s all about being in the OCR club, to how to nail those hang tough rings.

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

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What a fantastic couple of months it’s been since the last issue. The sun is shining 80% of the time and the weekends are full of lovely muddy obstacle races for us all to enjoy. What more could we want?

MICHAEL COHEN Coach Michael

NEW WAYS TO TRAIN

WELCOME

JOEL HICKS Always with a smile

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CONTRIBUTORS

LETTERS AND MUCH MORE

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CONTENTS

Issue 9 June/July 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 20 VJ SPORTS IROCK SHOE REVIEW We test the shoe choice of the triple World Champion

38 GARMIN FENIX 3 WATCH REVIEW

KIT TESTING

PROFILES

FEATURES

REGULARS

RACE REVIEWS

FEATURES

RACE REVIEWS 58 SUFFERING RACE

A triple weekend of Pain and Suffering

92 DIRTY DOZEN RACES

The eagerly anticipated update to the Fenix family

Find out what the beard has in store for you at Dirty Dozen Races

62 LONG DISTANCE OCR FOOTWEAR

102 BATTLE OF LANSDOWN

The best shoes for long distance OCR’s

Reviewers going to war, with mud

REGULARS

22 CRAMP 101

The hints and tips on how to keep cramp at bay

12 ,54 COACH MICHAEL

Coach Michael shares more of his invaluable knowledge

30 WHAT HAPPENS WHEN IT ISN’T ENOUGH What events do we turn to when a run of the mill OCR isn’t enough

16 TRAINING WITH BOOTCAMP REVOLUTION PT Emz and Mitch get you race ready

34 GETTING MUDDY AND MUCKING IN

24 ALWAYS WITH A SMILE

Marshalls are the backbone of any event

Joel and his smilers share happiness in the mud

40 BEAR GRYLLS

42 MUDDY RACE

What surprises will the new Bear Grylls OCR throw at us

Muddyrace.co.uk introduce themselves to us

50 MONKEY BOX

46 SMOOTHIES

Monkey Box using Crossfit to rehabilitate people

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

76 BRITISH MILITARY FITNESS The low down on High Intensity Interval Training

48 HEALTH HACKS

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

80 POSE METHOD OF RUNNING FOR OCR

66 RECIPES

Introducing the Pose Method, the original purpose of the Pose Method of Running was to help runners reduce risk of injuries while improving athletic performance

A few culinary delights to tickle your taste buds

68 THE MUDNIFICENT 7 COMPLETE LOWDOWN

88 OCR CLUB

The first rule of OCR is that you do talk about OCR

What is Mudnificent 7 all about ?

106 NO EGO CHALLENGE

74 LETTERS PAGE

A look at exactly what No Ego Challenge has in store for you

We share your thoughts on OCR with the community

84 MUDTREST PAGES

PROFILES

Show off your latest achievement

110 CAPTION COMPETITION

8 SIMON’S HEROES TAKE ON THE WOLF RUN

There’s no better way to take on a challenge than to take it on with friends for charity

96 A MAN WITH A PLAN It’s time for our Editor Carl to be held accountable for his actions

Obstacle Race | Issue 9

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

112 OCR PLACES TO TRAIN

GETTING MUDDY AND MUCKING IN

The places which will help make you an OCR machine

114 EVENTS LISTING

All the events taking place over the coming months

THE MUDNIFICENT 7 COMPLETE LOWDOWN Issue 9 | Obstacle Race

PROFILES: SIMON’S HEROES TAKE ON THE WOLF RUN

SIMON’S HEROES

TAKE ON THE

WOLF RUN

We all know that there’s nothing quite like taking on a challenge with friends but it feels even better if it’s for a great cause. Now this really is something that the Simon’s Heroes crew do very well. CONTINUE ON PAGE 10

PHOTOGRAPHY BY: ROB PRICE PHOTOGRAPHY LTD (WWW.ROBPRICE.CO.UK )

Obstacle Race | Issue 9

Issue 9 | Obstacle Race

PROFILES: SIMON’S HEROES TAKE ON THE WOLF RUN

Simon’s Heroes was founded in the autumn of 2013 after losing a friend earlier that year. With the help of Simon McNeilly, and then Mark Bennett, Simon’s Heroes was born to help a local child with equipment to assist with their walking. Mark called upon a few friends to get together and continue their weekly training up in the local woods and park to train for the Winter Wolf, as a dozen people had gained sponsorship and entered. This raised enough money to help with not only a walking frame but also other much needed pieces of equipment to help the family. The training continued and this was the start of what was to become a 70 strong team just 12 months later at the Winter Wolf 2014. Since helping the first beneficiary, Simon’s Heroes has now helped 6 further children and has become a registered charity. They raise money by way of fun days, quiz nights and golf days whilst also providing free training for the group 3 times a week. They host a running club on a Tuesday, Urban Circuit training on a Thursday and all terrain training at Hopwas Woods or a nature reserve at Polesworth. Simon’s Heroes have this year organised a charity Gala which will then be held once a year at Drayton Manor Theme Park. Invitations will be available for a fun filled evening of entertainment with celebrities and with the main aim to raise money for the trust, and we get lots of help from local businesses in the area. The group is like an extended family and all have much to bring to the table. Simon’s Heroes means something different to each member, but they all have the same goal and focus, which is to help local children with whatever they can. They train together, race together and fundraise as a giant unstoppable force.

We caught up with the Simon’s Heroes crew at the Spring Wolf Run to find out what they thought of the day. Entering the Wolf Run has become a regular event for Simon’s Heroes. We train hard for events all around the country and several members have been off to complete Born Survivor, The Rat Race, Spartan Races, The Suffering, Tough Guy and Tough Mudder. We enter the Wolf Runs as our fund raising event and have a 70 strong Wolf pack that raise money for our charity, and we are hoping to get 100 in the pack at the Winter Wolf 2015. We find the Wolf Run’s a great organised event, with fantastic obstacles and probably the best water slide we’ve all been on. The fact that this is not a timed event makes it a little more fun as you can sneak a couple more goes on the slide if you’re lucky. The water sections of the course make for some fun times but also if it’s cold, some challenging times. The Spring Wolf this year was cold and windy which made the course tougher. There were some good running sections in this one compared with the Winter Wolf which does test your levels of fitness. We think it’s a good all round event and course that brings you together as a team. The pack of Simon’s Heroes runners always gets spread out during the run so you’ll always see the red tops of Simons Heroes somewhere along the course. We’ve got some fantastic members that always stay back and help the not as quick guys and girls, which is a credit to them. Our members push themselves to their limits, face fears and with the help of others, I can honestly say, I have not been a part of a group that is so selfless and always puts others before themselves. Please look out for us at future events and at the other Wolf Runs of 2015.

TO FIND OUT MORE ABOUT SIMON’S HEROES GO TO

SIMONSHEROES.ORG.UK TO DONATE simply text* the word HEROES to 70660 to donate £5 to our charity *Standard Network rates apply

Obstacle Race | Issue 9

Lanrick Challenge Ad

REGULARS: COACH MICHAEL

CAN SNAKES

IMPROVE YOUR

OCR RACING & REDUCE YOUR INJURY LEVELS? Written By Coach Michael of Wild Forest Gym hosted at Nuclear Races Photography by Geoff Caten

You may be asking yourself what have snakes got to do with OCR. But then maybe not, if we are speaking to our in-house OCR Training Expert, Coach Michael of Wild Forest Gym, who is renowned for his natural movement training for obstacle racing.

your upper body and in particular your core muscles including your abs and obliques. When looking at obstacle racing statistically, if you have an injury, it is more likely to be an ankle injury due to the demands of the undulating, rutted, rooted terrain, let alone the technicality of some obstacles and jumps. It is for this reason that balance work is a fundamental part of training whether it’s for fun runners, seasoned racers or TEAM Wild Forest Gym elite racers.

For those of you who’ve been down to my Wild Forest Gymnasium will already realise the added value to training on the snakes. The snakes are twisted tree limbs of all different shapes, angles and dimensions that are entwined into a network of balancing beams that sit between 1 to 3 feet off the ground. One of the primary uses of the snakes is to develop your micro stability muscles in your feet, toes, ankles, knees and all the way up into

Looking at the pictures your will notice that I am barefoot. Before your go off on one that Coach Michael is one of those tree hugging forest goers, I just want you to keep an open mind for a moment and consider why most professional running athletes do a percentage of their work barefoot. Barefoot training is not a fad but an intrinsic part of training for athletes that stimulate muscle development that you just don’t get

Obstacle Race | Issue 9

Going Barefoot

from wearing regular trainers. What I mean is that by wearing trainers it is like having a plate underneath your feet. This means that your foot is not fully reactional to the terrain or surface underfoot and is totally reliant on the shoe doing all the work. Consequently this means that the muscles in your feet, toes, ankles amongst others are under-developed. In fact I can go as far to say there are 100 muscles, tendons and ligaments in your foot and ankle that are under-activate, under-developed and as such are weaker. This limits: performance, grip, acceleration, balance, transitions and most importantly exposes you to a higher risk of injury. Particularly to ankle injuries and more specifically to injuries to the peroneus muscles that stop you going over on your ankle. This leads to two key questions. Firstly, how can barefoot training and balance work on the snakes really help you? Secondly how different is it to using a gym balance beam or a classic wobble board/ball?

Issue 9 | Obstacle Race

REGULARS: COACH MICHAEL

Muscle Activation “When you go barefoot you start to activate the 100 muscles, tendons and ligaments” Each of the snakes, some of which are 30 ft long have a different girth, texture and shape. What that means is every step is unique, has an affect, and activates individual muscles in order to stay balanced and in control. Because the foot is no longer on a plate in the shoe your toes and foot is being encouraged to wrap around the snake. Muscles are being activated that you never even knew existed. Initially this may feel a little bit alien. Letting go isn’t easy. When I see a newbie experience going barefoot initially they keep their foot quite taut, in fact it would be fair to say their entire body is rigid. Slowly thereafter with practice and encouragement they start to let go. Letting go is quite a key word to natural movement, as those less familiar tend to hold there muscles limbs and joints quite tightly. Whereas through practice you can learn to let go so as to increase flow and communication, and relaxation of nonrequired muscles, thus saving energy resources and consequently reduces aches, pains and discomforts.

Brute Force v’s Technique Every week we invite new users to come along for a free trial session at the gym. After a brief demonstration I usually let them have some freeplay on the snakes. It is quite an amusing sight watching them wobble and quickly potter across the snakes in a most unbalanced way. In fact I would say any animal looking down at us would be having a right laugh at us stupid humans who have to learn to balance on a beam. As if it should be a natural movement that any 2 or 4 footed animal or in this case human should be able to perform with rhythm, control and good form. Interesting thought? So the first thing I do thereafter as coach is try to encourage trainees to go slomo, to breathe, relax and forget about distance and time. This methodology is the first stage of teaching a trainee about learning good form and technique rather just getting by with brute force.

Injury Prevention As each foot moves along the snakes the muscles, ligaments and tendons are being stimulated, developed so that your vulnerability to ankle and foot injuries are reduced. As you stay balanced on one foot, do a split squat or turn on the spot each muscles, ligament and tendon is stimulated. It is each of these stimulations and strengthening techniques that are key to reducing your exposure to injury. The undulating, rutted and rooted aspect to obstacle racing is being simulated on the snakes as far as training the muscles to be adaptive to change in the terrain. Whereas on a wobble ball/board or a gym beam all training is very specialised and restrictive rather than being adaptive in the way that the snakes work your body and mind. Similarly wobble balls are static whereas the snakes enable you to traverse in all directions which also increase your awareness and understanding of body weight transfer.

At Wild Forest Gym we don’t do brute force…

WE DO TECHNIQUE.

Finding balance in the mind

Snakes help your running

Next we come to the matter of finding balance in the mind. You see your physical balance is entwined with that of your mind and brain on all levels: emotionally, psychologically, intellectually, creatively and even spiritually. What I mean is that if you are weak on one level, say the physical, then it is likely that you are weak with balance on multiple levels. So the more adaptive you become, the more you increase your stability and balance on a physical level the more you increase your balance on all mind levels.

As we discussed previously the more work you do on the snakes the more it is going to improve your performance when you are running. The greater connection you have with the ground through increased functionality of your feet and ankles will ultimately improve your running skills. The snakes form part of our Natural Running Training Techniques as it increases our ground contact, adaptability to the ever changing terrain and routes which then leads to increased, speed, power and performance.

Putting your shoes back on

…and then over the obstacles

We can’t do all our training barefoot, as it is important to remember that when it comes to race day, once again you will be wearing your shoes. Now if you are wearing clawed shoes such as Inov-8’s then you will know what I am about to say. Clawed shoes have virtually zero grip on finished or wet wood or metal so you need to also practice balancing techniques with our shoes on. But the key here is that with all the barefoot work, this will transfer across to your balance when wearing shoes that then leads to better, stability and control than prior to barefoot training. So all in all everything comes into balance by practicing with and without shoes.

The more you improve our physical balance the more you gain confidence, strength, courage and adaptability to different obstacles. In particular the way you transition on, over, through, under and off. With all the training our elite and seasoned runners have done with the snakes have produced great results and shows good evidence that by working with your balance, incorporating some barefoot work and training on the snakes has a profound and positive affect on your racing ability, comfort zones, speed and power. This leads to optimising your performance and most importantly reducing the risk of serious injuries.

Adapting In the gym a balance beam is streamlined, smooth, and of a fixed diameter. Whereas each snake is the complete opposite. Some are even designed to move when balanced on in order to increase your bodies adaptability and increase technicality. Adapting is the key word when it comes to obstacle racing. Every step along the terrain is varied, every corner you turn brings something unsuspecting, every obstacle is unique, nothing can ever be taken for granted. It is for this reason that when training on the snakes, it stimulates the foot and most importantly the ankle in order to develop the micro-stability muscles that are going to become more adaptive, stronger, flexible, agile. Which, optimally will lead to your running faster and safer.

Obstacle Race | Issue 9

Wild Forest Gym is hosted at Nuclear Races, Brentwood, Essex. Full details can be found at www.wildforestgym.com

Issue 9 | Obstacle Race

REGULARS: TRAINING WITH BOOTCAMP REVOLUTION

CAR TYRE

TRAINING BC REVOLUTION SERIES - ‘REINVENTING THE WHEEL’ PHOTOGRAPHY BY SCOTT LUXTON

how the BC Revolution oak has grown! Emz has since dedicated her time and knowledge as a PT in to building the BC Revolution brand, with Mitch coming on board in 2012, due to its rapid rise in popularity. During the last 5 years, the BBC, Sky Sports, CBBC, Talkback Television, K Swiss, IronMan UK, Nivea for Men, Maxitone and more, have all visited the ‘field of Dreams’ as its lovingly known, to film a variety of TV shows, commercials and promotional campaigns. It has been the training ground for many OCRacers, and is visited by Jonathan Albon when he returns to the UK, as well as many of the well known elite racers. As an accomplished gymnast, Emz bases all of her training programs on primal movement concepts, encouraging bodies to act as nature intended and tapping in to primal instinctive responses; Emz says “our lifestyles may have changed but theoretically, our bodies are physiologically exactly the same as they were a millennia ago. We were designed to be out doors in all elements; jumping, climbing, hunting, bashing food over the head and dragging it home! Little has changed apart from the fact that we now drag tyres and not food, but essentially, our bodies thrive when they do what they’re designed for!” So, in keeping with the Primal theme, Emz and Mitch bring you BC Revolutions first instalment of : ‘REINVENTING THE WHEEL’

‘REINVENTING THE WHEEL WORKOUT’ For most people, investing in expensive and sometimes space consuming exercise

1 Introducing the new range of training articles, brought to you by the PTs of Bootcamp Revolution Obstacle Course. Over the coming months, PT Emz and PT Mitch of BC Revolution will be bringing you a wide range of exercise plans, designed for all abilities, busy lives, and all using equipment that won’t break the bank!

Obstacle Race | Issue 9

THE BC REVOLUTION STORY As Bootcamp Revolution celebrates its 5th Birthday this May, we find out why it’s more than just a muddy passion for its founder PT Emz and her partner (and husband to be) PT Mitch. For PT Emz, 2010 was a BIG year! It was the year she ran her first OCR She’d entered a little known race called Spartan, which was holding its first race, in Cambridgeshire, where just 1000 people came together to play in the mud. From that moment,

Emz was hooked!! It was also the year, she opened Bootcamp Revolution Obstacle course, not because of OCRs increasing popularity, as they were pretty unheard of back then, but simply because Emz had learned that life was too short not to follow your dreams! Because, in March 2010, Emz lost her only sister. Sammy Watts was testament that giving up is never an option! At just 30 years of age, Sammy was diagnosed with a rare spinal tumour, an illness which left her paralysed for 10 years, eventually taking her life at just 40 years of age. Before she passed away, and with the imminent opening of BC Revolution, Sammy sent a good luck card to her little sister, simply saying ‘from small acorns, great oaks grow’ and

equipment, isn’t always an option, but the lowly, used car tyre is a piece of kit that Emz and Mitch recommend to all their clients: Free, easy to store, available in a range of sizes and weights and offering a limitless variety of exercises, a car tyre is an awesome addition to your OCR training program.

Please ensure you warm up sufficiently before undertaking any exercises

What you’ll need:

one car tyre - select a size that is suitable for your strength and height. It should be sufficient in size and weight to challenge you but not hurt you.

What to look for:

ensure your tyre is safe - no exposed metal, no protruding nails or sharp objects

Where to get yours:

most local car tyre outlets will be more than happy to give one away, especially if you explain why you require one, but please be sure to dispose of yours responsibly if and when you decide to upgrade to a larger model

‘REINVENTING THE WHEEL’ Part 1:

We all know what it’s like; work, family, work, DIY, the unending demands of the mum/dad taxi, work.....and somewhere amongst it all,

2. DELTA RAISE

Health notice:

We recommend you seek the advice of your doctor before commencing any new fitness program.

With exercises that challenge your strength, stamina, speed, endurance, balance and core, you’ll develop a love affair with rubber, that could rival your love for mud!

1. START POSITION

we have to fit in training, in order to be fully prepped and primed for our next race. So, this ORM editions exercise plan is based on a combination of exercises, which together, offer a full body workout, in a time frame that won’t impact on your daily routine!

Warm up: 5 minute jog to increase heart rate and prepare muscles. 10 heels to bum (10 each leg) 10 jumping jax/burpees 9 heels to bum 9 jumping jax/ burpees etc until you reach 1 rep of each exercise

THE COMBOS: 1 2 3 4

Squat with Delt raise Drop to plank / Press Up /Tuck in Over head sprint / Tyre slam Lunge Primal Throw (Bonus exercise for those wanting a little more of a challenge)

3. FULL DEPTH SQUAT

3 Issue 9 | Obstacle Race

REGULARS: TRAINING WITH BOOTCAMP REVOLUTION

1. DROP TO GROUND

2. KICK FEET BACK / TUCK IN

INTERMEDIATE

BEGINNER

(with an already good level of fitness, looking to increase all round ability)

(the OCR cherry popper, low level of fitness) ● 10 Squats, with 3 Delt raise pumps on each return to standing position

● 10 Squats, with Delt raise on each return to standing position

*** Combine with ***

1. OVER THE HEAD

2. START POSITION

SPRINT

FOR LUNGE

● 20 second plank, 2 press ups, 10 Tuck ins repeat x5

● 20 second plank, 5 press ups, 15 Tuck ins - repeat full combo of all 5 exercises x5

● 30 second sprint, 5 alternating tyre slam lunges each leg - repeat x5

3. END POSITION

● 45 second sprint, 5 alternating tyre slam lunges each leg - repeat x5

ADVANCED

*** ADD ON ***

(The seasoned OC Racer, with a high level of fitness) ● 10 Squats, with 5 Delt raise pumps on each return to standing position *** ADD ON ***

● Increasing distance achieved on 60 second sprint with each set

● 30 second plank, 10 press ups, 20 Tuck ins

1. PRIMAL THROW

3. SPRINT

Squat:

Jump both feet out behind you, fully extending legs until in plank position.

With feet set wide (approx shoulder width apart) with feet turned out slightly (allowing for a full depth squat as seen in many Eastern cultures and similar to that performed by toddlers)

Ensure head is held in a neutral position (chin at a right angle) and the body holds a straight line from back of head down to ankles.

Hold tyre above head, with elbows bent. Slowly squat down, pushing tail bone out behind, and ensuring upper body remains upright and knees stay over ankles (don’t let the knees jut forward over toes) Squat as deep as possible but ensure knees do not fall inwards on upward motion

Delt Raise: Lift tyre full above head, until arms are fully extended, then lower until tyre is nearly touching shoulders, return tyre to bent arm/ mid way position.

1 18

Obstacle Race | Issue 9

For more advanced or to mix up your combos, add on exercise 5

EXERCISES EXPLAINED

2. THROW

● 60 second sprint, 10 alternating tyre slam lunges each leg - repeat full combo of all 7 exercises x5

Plank: Keeping hold of tyre throughout, squat down until able to place tyre on floor in front of you.

Press Up: With hands set as wide as possible on the tyre, lower your chest towards the tyre by bending elbows outwards.

Tyre Slam Lunge: With tyre in both hands, with tred towards the body (so you can’t see through the centre of the tyre) hold tyre high over your head, lunge right leg forward, while slamming the tyre down inline with your left leg. Push off the right leg, returning to standing position with feet hip width apart and tyre raised high Repeat alternate legs

Beginners can place their knees on the floor, ensuring a straight line from back of head to knees (no butts in the air please!)

Ensure body remains upright. Don’t over extend the lunge and ensure knees are at 90* bend, placed directly over ankle

Tuck In:

Primal Throw:

In one explosive movement, jump both feet in towards the body, similar to that of a burpee.

Keeping the body upright and core pulled tight, hold tyre in one hand. Stand with feet in wide stance.

Return to standing position, with tyre over head.

Over Head Sprint: Walk, run or Sprint (depending on your capability) with tyre over head for the duration stated for your ability

Ensuring strong core throughout, swing tyre to behind body, swinging it forward and launching it in to the air (please be aware of other people and surroundings when throwing) Sprint to tyre, pick up in other hand and repeat.

Issue 9 | Obstacle Race

KIT TESTING

Review

IROCK VJ SPORT PUTTING THEM TO THE TEST The first feature that stands out on the shoe is the FITLOCK system, which pulls the shoe in around your foot. As you tighten the laces in the middle section of the shoe it pulls up a support to help support your arch. A minimalist designed shoe with the support of a more cushioned shoe. 8mm’s of grip gives you all the traction you could ever want in the mud, with a very sticky compound of rubber which will keep you safe on rocks and wet wood. The rubber also helps to add a little bit of extra cushioning when you do hit the harder surfaces by flexing under foot. The drainage is fantastic and out of all the shoes I’ve tested its matched only by the most minimalist of racing shoes. Staying light even when truly soaked through. The low profile of the shoe helps to minimise the risk of rolling your ankle on the tough terrain making you feel very stable and confident. The toe box has a nice thick protective layer around it so you wont have to worry about stubbed toes or wear and tear being an issue in this area.

ROUND UP

£100

MUDDYKIT.CO.UK

Now a lot of you won’t recognise this model or even make of racing shoe. But for those of you that do then you’ll know these were the shoes that shot into the lime light after Jonathan Albon was photographed wearing them whilst romping home to his Tough Guy win.

Obstacle Race | Issue 9

Just like with most of the shoes we adopt into the OCR circuit the VJ Sports Irocks are designed to meet the needs of a competitive racer. The Irocks have been made to adapt to as many different conditions you could have thrown at you in an orienteering race, making them perfect for us.

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

It was great to get out and test a new shoe to the OCR scene. Jonathan has brought us a little gem by introducing us to these. So if you’re looking for a shoe for racing that’s a little more serious and less about the bright colours then this can be your perfect racing partner.

Overall: 94%

Issue 9 | Obstacle Race

FEATURE: CRAMP 101

CRAMP 101 WRITTEN BY: CARL WIBBERLEY

WHY ELECTROLYTE LOSS AND DEHYDRATION PROBABLY DON’T CAUSE MUSCLE CRAMPS There are four reasons why losing electrolytes and water probably doesn’t cause — or isn’t the primary cause — of your muscle cramps. Sweat contains far more water than it does electrolytes. When you become dehydrated your blood levels of electrolytes actually rise or stay about the same.

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Athletes who get muscle cramps have about the same level of electrolytes and dehydration as athletes who don’t

cramp. In some cases athletes who cramp have slightly higher magnesium levels.8 Other studies have found no relation of any kind between an athlete’s electrolyte levels and their risk of cramping - their risk of cramping was no higher or lower based on their electrolyte levels. 9 Athletes who cramp also have about the same level of hydration as athletes who don’t. 10

Your Facebook post about a midrace muscle cramp now has 32 comments: “Eat Bananas!” “Salt tablets!” “ Mustard!” While the peanut gallery means well, the advice they’re dishing out may just be nuts. In fact, even experts can’t say with certainty what causes exercised-induced muscle cramps. “Scientists have theories, but it’s hard to do research on cramps because they’re unpredictable and spontaneous” They hurt, they slow you down, and they negate months of hard training by costing you precious time in a race. To fight cramps, you’re told to stay hydrated and consume lots of electrolytes. You’re not alone. A lot of top professional triathletes take salt tablets during their racing and training to avoid cramps. Pretty much every sports nutrition book and magazine you can find will tell you that if you want to avoid muscle cramps, you need lots of water and electrolytes. Cramp isn’t just something the pro athletes have to contend with. 99.9% know the pain that cramping can cause. Mid race and having the time of your life when that twinge turns into a burning and your muscle then decides to stop working all together. Not a good place to be. Especially if wet because soon follows the cold.

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I’m someone who suffers from cramp and it usually hits me hard mid race out of the blue. The worst I’ve ever suffered it was probably at Tough Guy in 2014 when I had just come out of the water and was stood like a scarecrow with no real hope of getting my legs to bend.

THE REASONS BEHIND IT Now this is probably one of the worst subjects I’ve ever had to try and research, purely because no one truly had a all encompassing answer to the question of ‘why do we get cramp’? One of the reasons for cramping is the loss of fluids in the muscles. When you exercise, your body sweats, releasing water and electrolytes like sodium, potassium, magnesium, calcium, and chloride. The most common explanation for what causes muscle cramps goes like this. As you continue to lose water and electrolytes during your workout, your body becomes depleted.

Electrolytes help conduct nerve impulses throughout your body, which allows your muscles to contract. When your body loses enough water and/or electrolytes, the impulses from your brain to your muscles become deranged. This makes your muscles cramp. This is why you’re told to consume sports drinks, electrolyte tablets, and lots of water during and around your workouts to help prevent or treat muscle cramps. Unfortunately, there’s almost no evidence this works. Drinking water is the best method to rehydrate the body. However, if your run lasts for more than 60 minutes, sports drinks may be necessary to replace salt and electrolytes deficiencies in these contribute to cramping. The body takes time to process the fluids that prevent cramping. If your run will be longer than 10 miles (16 K), you’ll want to begin hydrating 2 to 3 days prior to the event. A good rule of thumb is to take in 5 to 12 ounces (148 to 355 ml) for every 20 minutes of activity. Additionally, drink 4 to 8 ounces (118 to 237 ml) before and after a run. The amount will vary depending on your weight. The longer your body stays hydrated, the lower the likelihood of cramping during outings.

Another study found that drinking Gatorade did not prevent people from cramping (though there are a few problems with that study, so don’t get too excited).

Not all of your muscles cramp.

If your cramps were caused losing too many electrolytes, then all or most of your muscles should cramp — not just some of them. When people develop a real electrolyte deficiency, virtually all of their muscles go into uncontrollable spasms. On the other hand, athletes almost always get cramps in the muscles they’re using the most during their workouts. For example, in one study on ultra-marathon runners over 95% of all cramps occurred in the leg muscles during the race.

Stretching, resting, and drinking pickle juice shouldn’t help stop cramps - but they do.

If muscle cramps were caused by dehydration and electrolyte loss, then there’s no good reason why stretching, resting, and sipping pickle juice should help cramps disappear but they do. Stretching and resting a muscle doesn’t increase its electrolyte or water content, but

both of these strategies do help muscle cramps go away. In one study, pickle juice helped cramps disappear faster than drinking water or nothing at all. You might think that the salt and other electrolytes in the pickle juice were what stopped the cramps — not so. The cramps stopped long before the sodium from the pickles could be absorbed, so it didn’t work because it was replenishing lost electrolytes.

WHAT REALLY CAUSES MUSCLE CRAMPS The newest and most scientifically supported theory is that muscle cramps are caused by premature fatigue. As you get tired, your muscle’s reflex control becomes dysfunctional. Instead of contracting and relaxing like they’re supposed to, they keep firing. Basically, your muscles become “twitchy” and can’t stop contracting.

This theory is supported by several lines of evidence.

The muscles you use the most during your workouts are the ones that usually cramp.

Muscles that cross multiple joints are more likely to cramp than other muscles. These muscles generally have more activity during exercise when they’re more likely to get tired.

You’re far more likely to cramp during a race than you are in training — when you’re pushing yourself harder than normal. Cramps also tend to occur at the end of races when you’re most fatigued.

If you don’t pace yourself properly, you’re more likely to cramp. Athletes who go out too hard relative to their training experience are much more likely to cramp than those who stay within their limits.

5 SCIENTIFIC WAYS TO STOP MUSCLE CRAMPS

Train specifically for your race. Most cramps happen when you push yourself harder than you’re used to. If you make your training more similar to racing in terms of intensity and duration, then you’re probably less likely to cramp.

Rest. If you get a cramp, the best way to get rid of it is to rest. Most cramps don’t last more than about 2 - 3 minutes at most.

Lightly stretch the muscle. Some evidence indicates that light passive stretching can help muscle cramps go away faster than rest alone. You’re not trying to improve your flexibility with this stretching - just pull on the muscle lightly to tell the brain it’s okay to relax.

Drink pickle juice or another salty solution. Drinking pickle juice may help your cramps disappear faster than drinking plain water or nothing. Since the effect is probably due to the acidic/salty taste, any similar drink or food would probably work well, too.

Stay hydrated. There isn’t much evidence that dehydration causes muscle cramps, but it might contribute.11 It’s obviously worth staying hydrated for other reasons, so keep drinking when you’re thirsty.

REDUCE YOUR RISK OF MUSCLE CRAMPS Nothing can guarantee that you’ll never get a muscle cramp. However, using the best available scientific evidence, you can reduce your chances significantly.

Drinking pickle juice helps cramps disappear faster than drinking water or nothing at all, and this happens before the salt from the pickle juice can be absorbed. Researchers think this is because the salty taste of the pickle juice “tricks” the brain into relaxing the muscles.

Some evidence indicates that athletes who cramp have more muscle damage before races.

At this point, there is no direct evidence that consuming extra electrolytes will help you avoid cramps. Though there’s some evidence that dehydration might be involved, but it’s almost certainly not the primary cause of your muscle cramps.

PREVENTION: Train smart and stay hydrated.

TREATMENT:

Rest, lightly stretch the muscle, and maybe drink something that tastes like salt or vinegar.

Issue 9 | Obstacle Race

REGULARS: ALWAYS WITH A SMILE

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. GoApe, Lake Fear, The Avalanche Run, The Nuts Challenge, The UK Wife Carrying Championships, Sexy Bingo, Rock Solid Race, Strictly Learn to Dance, Firewalking, World Pillow Fight Day, The World Coal Carrying Championships, Forest Warrior So, as I write my latest article for ORM, we’re 104 days into 2015… and in that time, AWAS has already taken part in 17 different events. That’s one event every 6 days - and we’ve not even hit the peak season yet. By the end of the year, it’s likely that the foundation will have taken part in close to 70 events, as it continues to grow and build on its already remarkable success, and I must say that the support we have received from the OCR community has been simply wonderful. Since ‘hooking many of you on a feeling’ at Tough Guy, we’ve been maintaining a hefty presence at a number of OCR events… where the reception has been truly heart-warming.

First up was Lake Fear ‘Avenge’, held at Lymington Seawater Baths…

Now you know that an event is going to be something a little out of the ordinary when

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the start-line is a 30ft high climbing wall… and after a 3k mixed-terrain run (which served no real objective other than to get you warm for what was to follow!) you literally dropped from monkey bars into the freezing lido pool containing numerous challenging obstacles to, in part, wear you down, but mostly test your cold courage and watery resolve! The jittering teeth and blue faces of those who had failed to wear a wet suit was a major source of amusement to the watching crowd... and all but one man (a rather curly haired chap who seemed to revel in the watery fun like a 5 year old at the swimming baths...) had a somewhat hypothermic look about them! But this really was an event like no other... with a great start, a warming run, and then freezing fun and hilarity in the lido... and I for one can’t wait for the summer events. Having thawed out nicely, I then took a team of enthusiastic smilers (dressed as the Jamaican Bobsleigh Team) to the Avalanche Run in Market Harborough. Now when running in a mixed ability group, the foundation’s ethos decrees that we all go around together, regardless of how fast or slow, or how fit or... sedate... we may believe

ourselves to be. And full credit to all seven of the team that ran with AWAS that day, there was not a single moment along the course when one member wasn’t encouraging another to push on through the mud, to leap over the wall, or to dive into the freezing waters. After chasing the Yeti, AWAS then made a most welcomed return to the Nuts Challenge having waddled around the course in 2011 whilst dressed as Berty Bassett - a video clip of which made its way onto the TV show ‘Have I Got News For You’ with claims that I was in fact Colonel Gaddafi attempting to escape from Libya! It was easy to see why this event, over the years, has become such a success, as Nuts was everything a obstacle course should be… with an atmosphere to rival the best. Barbed-wire crawls, tyre carries, plenty of high walls and deep pits... in fact, I enjoyed the plunge pool and water slide so much I repeated each obstacle 4 times (losing my Teen Wolf wig in the process!). I even had to fight off a snake which a group of small children had told me was swimming in one of the mud pools… in true AWAS-style!

Issue 9 | Obstacle Race

REGULARS: ALWAYS WITH A SMILE

No sooner were my nuts clean and dry (so to speak), I was then running the gauntlet at Rock Solid… and with its slick organisation, challenging obstacles and loyal followers, this year thousands once again flocked to Exeter to test themselves both physically and mentally. Running with AWAS (and taking part in his first ever OCR) was Simon Ferrier. Simon was taking on the challenge to raise money for the British Heart Foundation in memory of his friend Nick Cole, who tragically died of a cardiac arrest at the age of just 26 whilst playing football as a result of an underlying heart condition, and he did brilliantly… overcoming every obstacle along the 15km route to finish with a tremendous amount of pride in what he had achieved and over £1,200 raised for the charity. The final OCR challenge for me to tell you about came in the form of the Forest Warrior, in the Forest of Dean - a totally new event, but one which will be around for many a year to come, of that I have no doubt. I was staggered at just how slick the organisation was (especially for an event in its inaugural year) and how good (and tough) the course was with countless man made obstacles, high walls, the toughest tyre carry in history, and lots (and I mean lots!) of water! As I bounded around the 10km route in a Gorilla suit, at first nearly overheating, and then struggling to move under the sheer weight of the water sodden outfit, I was also constantly encouraged on by other runners… and I’ve no shame in admitting that I would have struggled to make it over the finish line without their support. So that’s Lake Fear, The Avalanche Run, The Nuts Challenge, Rock Solid Race and the Forest Warrior all covered…

Feeling exhausted?! Well, just hold your horses Cowboy!

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Since the last issue, the foundation has also gone on its first two excursions of 2015… Firstly to GoApe in Cannock, where for around two and a half hours a team from AWAS climbed ladders, traversed tight ropes, walked along beams, swung from Tarzan ropes and zip-lined their way through the trees... whilst I floundered behind them, attempting to film the whole thing on a selfie stick, often forgetting that I had obstacles to conquer! And then secondly to Taunton for an evening of Firewalking! This is a firm favourite of the foundation, and this was the third occasion I personally have trodden the path of hot coals! The heat then got turned up even higher when I was asked to host yet another ‘Sexy Bingo’ evening, to raise money for the Rainbows Children’s Hospice in Loughborough.

‘Sexy Bingo?!’ I hear you cry… Well, it

is exactly the same as the conventional game, however any winner of a line or full-house has the option of asking the bingo caller (...that would be me!) to remove an item of clothing instead of receiving a prize! Now, with around 60 ladies in extremely good spirits, more than £700 was raised on the night... and I was left, as usual, wearing just a novelty thong to keep my modesty! With all my clothes back on, I was then acting as a celebrity judge at the annual ‘Strictly Learn To Dance’ event at Bedworth Civic Hall, organised in aid of the Mary Ann Evans Hospice, in association with Nuneaton Dance Centre. The event, which has been running for 5 years now, sees non-dancing couples learn two separate dances from scratch over the course of 12 weeks. In what is a nerve-racking evening for the dancers, they are then judged in a mock ‘Strictly’ fashion, until a judges winner and overall winner are crowned. This year, the event again topped five figures, raising more than

£11,000 for the hospice... incredible! So… that’s all the OCR events covered, as well as GoApe, Firewalking, Sexy Bingo, and Strictly… anything else?!

Oh… just three more!

Back in 2008 I managed to win (yes, I actually won something!) the first ever UK Wife Carrying Championships! Whilst this magnificent victory is etched into the record books, it probably should be noted that my wife and I (who, not being married, I’d dragged from the spectators) were one of just 3 ‘couples’ taking part. On my return, some seven years later however, more than 50 couples took to the start line... Now, despite the lapse of time, my efforts to secure a wife (if only for the purposes of this event) had failed... and so I was forced to take drastic action and invite my friend Jason La Shard (under the pseudonym of ‘Tina’) to act as my fiancee - a plan most suited to my antics as founder of AWAS you might think... Now ‘Tina’ (and this is no word of a lie) stands 7’4” tall and weighed in that morning at over 22 stone (that’s 90kg over the 50kg minimum weight requirement!)... shattering the record for the largest ever wife! And, with a beautiful blonde wig and bright red lipstick, Tina and I stood on the start line with 49 other loving couples, ready to tackle the 500m ‘sprint’ course. Unsurprisingly, we’d made it home in last place, and several minutes behind everyone else... but this was yet another event where AWAS had left its mark… The same can also be said of World Pillow Fight Day… which once again took place on the first Saturday in April at Trafalgar Square. It has been my role for many a year to start and stop the chaos… and with the AWAS-giant there with me again to watch my back, we took to the fight like gladiators of the arena (chainmail an’ all!).

Issue 9 | Obstacle Race

REGULARS: ALWAYS WITH A SMILE

And finally, as I sit here writing this article with my body creaking, my muscles aching, and (at times) my mouth drooling from exhaustion, I only have one more event to tell you about… the World Coal Carrying Championships! Held in Gawthorpe, near Wakefield, entrants have to run the 1016 metre uphill course whilst carrying (as the name suggests) a sack of coal. For the women, the bag weighs 25kg… For the men, they weigh 50kg. A team of ‘Smilers’ from the foundation (both men and women) entered, and each of them did AWAS proud… for this is no easy championship. Legs buckle, hearts pound, backs creak, and (no lie) vomit chunders, as runners attempt to scoop the £750 first prize. Some of you may think you might have a chance… after all, it’s not even a mile is it?! And to you I’d say go for it… as this year the race was won with a time of 4 minutes 40 seconds… and that’s still 4 seconds behind the world record! It’s because of this schedule of events that AWAS is always on the look out for help and support, in whatever form. We are a goodwill organisation, not a charity, which means we’re not eligible for grants or handouts… and right now, as its founder, I’m doing close to 40 hours a week trying to keep the foundation running (on top of my actual job).

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FEATURE: WHAT HAPPENS WHEN IT ISN’T ENOUGH

WHAT HAPPENS WHEN

IT ISN’T ENOUGH

WRITTEN BY: NELE SCHULZE IMAGES BY: TONY MATESI & NEW ENGLAND SPAHTENS

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What happens when it isn’t enough? You have just ran 3-5 miles, maybe even more, in the mud. You have pushed your body, climbed walls, carried heavy objects, and done more than the average person could think of. But what happens when the obstacle course races that once left you aching and feeling accomplished for days just aren’t enough anymore? This is something I have personally experienced. The first obstacle race I completed in 2012 left me feeling amazing. The anticipation building up to the race and finishing something I never thought I could do. I fell asleep in the car ride home and was sore for days. I can still remember the feeling after. So of course I wanted to do another, but I wanted to one a bit harder. The more 5k(ish) races I finished, the sense of accomplishment lessened. OCRs of

any distance still make me extremely happy, but they don’t give me that feeling when I know I’ve pushed myself. I started looking for longer distance OCRs, a Spartan Super and Beast being good examples. The first beast I ever ran was 12-15 miles on Mt Killington in Vermont (the location of the past Spartan World Championships) towards the end of 2012. My boyfriend at the time advised me against doing it. I hadn’t ran further than 6 miles so I completely understood his concern, but I just had to do it. The beast came and went but I still wasn’t satisfied. There weren’t many OCRs with a longer distance than the beast, so I was stuck with what to try next. Thankfully I had a friend who had raced the Death Race, and he talked me into giving it a go. Friends and social media were crucial in finding my next few races. The

Death Race was a life-changing experience. I went into the 2013 Winter Death Race as a rookie and new to all of this. Sure I had been training for it, but the Death Race is as much mental as it is physical. I hadn’t experienced a race that lasted longer than 8 hours, much less one that intentionally tried to get you to quit. I loved the concept of the race, and went into it with few expectations, just a “don’t quit” attitude. I ended up taking first place for women, and one of only two women that finished. I had no idea how to top the Death Race. A week later there was an 8-hour race at Shale Hill in Vermont (a fantastic permanent obstacle course) in temperatures as low as -20 degrees Celsius. The bladder in my Camelbak froze in the first 5 minutes. It was the cold that allowed me to really push myself this time. I realized that the environment could also test my physical

Issue 9 | Obstacle Race

FEATURE: WHAT HAPPENS WHEN IT ISN’T ENOUGH

and mental capabilities. I get asked a lot why I do these things, and to be completely honest I don’t really know. Some people run 5k OCRs and are perfectly content doing so and have no need to do anything else. I am not sure why but I am simply not one of those people. Even when I am crying during a race, after being awake for 50 hours and aching beyond belief, I still continue and then register for the next event. I don’t think there is anything anyone can say that would make me stop; it’s in my nature I guess. I am addicted to the emotions and feelings I experience after I have pushed both my body and mind beyond what I believed they were capable of. My favourite races are the ones that break me, the ones that beat me until I am at my lowest point and I have to fight to get out of it. I am still constantly seeking out the “next big race”. I am not sure if I will ever be truly satisfied.

I went into the 2013 Winter Death Race as a rookie and new to all of this.

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Obstacle Race | Issue 9

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FEATURE: GETTING MUDDY AND MUCKING IN

Getting MUDDY AND MUCKING IN

Why Marshals are so important to the OCR World I remember it so well… my feet were heavy, my legs felt like lead and my brain was screaming at me to stop. It was my first half marathon and it wasn’t going well! Then, seemingly from out of nowhere, I had a surge of adrenalin, a beam that spread across my entire face and a new-found determination that I was going to push through despite the pain in my body and the voices in my head telling me to give up. Who or what was it that had managed to change my mind? It was a high vis adorned stranger… the most welcoming friendly face and voice of encouragement that had ever crossed my path! All it took was a smile from her and a firm positive simple sentence, “You know you

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can do this…come on!” It was at the moment that I appreciated the value of race marshals and their importance to both the event and it’s participants. Obstacle Course Races are, of course, different to the traditional single runner marathon events. Most evidently in the fact the there is a real camaraderie on course amongst participants across the entire OCR community! It’s because of this camaraderie that we, at the Wolf Run, don’t give our runners chip timers. Many of our runners are novices and enjoy the fact that they can get involved in this ever-growing sport without the pressure of achieving a ‘time PB’. The achievement of crossing the line is enough and it means that

on course we have one of the friendliest and helpful environments out there; runners stop and help each other on obstacles without the fear of losing time. But what about our marshals? When the Wolf Run started back in 2011, we relied on good friends, family and reliable acquaintances to man the course. We could count on them to ensure our runners were safe and had the most enjoyable of experiences. As we’ve grown, however, we have needed to expand our marshal pack. Without a full quota of marshals an event simply can’t go ahead; they are a crucial element to the day so we depend heavily on the team we have built up and the contacts we have made with local sports clubs,

charities and universities. From the minute a runner or spectator steps onto Wolf Run territory we need to make sure that they are made to feel welcome and valued. Our event village and on course team, no matter whether they are joining us for the first time, or have worked with us at every event, are always fully briefed (we manage to have this meeting just before the first eager Wolf packs are heading towards the registration tent!) and equipped to deal with a range of questions and situations. Over the years we have built valuable relationships with a host of marshals; some of which use the Wolf Run as a fundraising opportunity. It’s vital that our team have great

personalities, are on the ball throughout the day and are fully aware of the safety elements of the event. They make a huge difference to the event and the overall runner experience by offering verbal encouragement as the runners make their way through the course and generally getting stuck in; assisting runners over, under and through the obstacles. You can never underestimate the difference a great marshal makes. And as for me? Well, my half marathon shoes have been hung up for now…I much prefer the mud! But even though it was 15 years ago I will always remember how that marshal changed my attitude, my overall race and subsequently my view of a race that I

could’ve now perceived with negativity had it not been for her encouragement. I ended that race on a high and that stuck with me. It ‘s the qualities that she displayed that we look for in our Wolf Run marshals. We want each and every one of our participants leave us feeling that same rush of adrenalin that sense of achievement and with that big grin pinned to their faces! If you are an OR runner then my advice is appreciate the marshals. The hours are long, the mud does get into their wellies and they have shouted, clapped, cheered, given ‘legs up’ to 1,000’s of runners in one day.

Issue 9 | Obstacle Race

FEATURE: GETTING MUDDY AND MUCKING IN

Marshal profile

DHANNI WADE

Age: 26

How many Wolf Runs have you marshalled? So far I have marshalled 10 Wolf Runs.

Why did you sign up for marshalling at the Wolf Run? I originally ran the Wolf Run in April 2013 with the fitness company I train with, O.P.T, and really enjoyed myself. The marshals were so encouraging, friendly and helpful, I wanted to get involved and be part of that side of things. I marshalled once and was hooked!

What makes a good marshal

5 TOP TIPS

TO BEING

THE BEST 1

Be approachable – there’s nothing worse than nearing an obstacle to see a dis-interested marshal sat on the floor texting their mates. You’ve got to smile and you’ve got to ooze positivity and patience from your actions and voice! Moreover, you are also there to ensure the safety of the race, so if you’re distracted then you could take your eye off the ball at a crucial moment.

What’s your favourite obstacle to marshal? The water slide, it’s such a good laugh and is the point in the race that you really see the inner child come out of most adults! I also really enjoy get super muddy on ‘Entrenched, pulling people out and fishing our wellies out takes some strength!

Love mud – you may want to leave your designer jeans at home…it’s a fact – you will get wet and you will get muddy. Those OR runners love to hug a marshal, so don your wellies, water proof jackets, old jeans and layer up for warmth!

What’s the best thing about marshalling? It’s got to be the atmosphere! We smile all day and everyone really comes together as a team. Also the appreciation from runners and the sense of achievement from helping a runner is amazing. Just encouraging someone or lending them a helping hand gives me a buzz and then hearing their feedback is always lovely. Would you recommend marshalling to others? Without a doubt! Marshalling has allowed me to take part and experience the Wolf Run from both angles, as a marshal and a runner and it leaves you with a better understanding of the OCR experience. Wolf Run is an excellent event – no matter what side of the obstacle you are on!

Charlotte Kissack works for the Wolf Run has been running OCR’s since 2010. She heads up marshal recruitment and handles the PR and marketing for the Wolf Run. If you are interested in becoming a Wolf Run marshal, please visit thewolfrun.com/muckin/

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Have resilience - it’s no good marshalling wishing you were back at home watching a Game of Thrones box-set! It’s a long day; you could be cold, wet and muddy and you’ll probably be tired from having your own workout from pulling people through, or giving people a leg up and over an obstacle. Remember you’re there for the day and every runner deserves the same positive and safe experience.

Don’t be afraid to be loud – participants need encouragement. It’s your job to make them see and hear that they’re doing well and they can climb that cargo net despite their fears.

Be understanding – sometimes, no matter how much they try, participants can’t conquer their inner most fears. It’s your job to let them know that it’s ok to miss out an obstacle if they really can’t attempt it. This is the point you need to soften your voice and tell them that “missing out one little obstacle does not a failure make”.

Issue 9 | Obstacle Race

KIT TESTING

GARMIN

FENIX 3

KIT TESTING

Here we have the eagerly awaited Garmin Fenix 3. Since Garmin teased us with promotional shots of the watch a few months ago, everyone has wanted to see exactly what this sexy bit of metal has to offer. The Fenix 1 and 2 were both pushing the boundaries of how much a GPS watch can do while being able to withstand anything you throw at it. Ive had both the Fenix 1 and 2 for some time and have put them through nothing less than hell. They’ve been electrocuted, through ice and smashed against failed obstacles while being covered in mud and water. But after a rinse under the tap, came out good as new. I had high hopes for the Fenix 3 and wasn’t disappointed. The watch is just slightly slimmer than the Fenix 2 so easier to wear which is a bonus when you want to wear it all the time. The addition of an app that tracks your daily activity and sleep all which also gives you an incentive to wear it all the time, even if it is cheeky and tells you to move if you’re sat for to long. Garmin have started adding more features to its wearable tracking devices as a reaction to the number of smart phones being used for fitness tracking. Adding apps and widgets to its products help to make them as useful as taking your phone out for a run. The Fenix 3 is the first of the Fenix range to have all of these added and with a colour display. Battery life is a big plus on this with 50 hours in UltraTrac mode, 16 hours in GPS mode and up to 3 months in watch mode, you don’t get much better than that. As you can see it’s a great looking watch which is designed with being bullet proof but while still functional and wearable as an everyday watch. Over the last few weeks this has been a pleasure to test and wear. The feedback it gives you is both useful and easy to access. I’ve had the opportunity to race in it twice and train in it loads. I’ve really got used to having it on my wrist now and I will definitely be investing in one for myself once I send this one back. Weighing in at just 82gms it’s a nice lightweight watch for all the features it packs and you can race in it without really noticing it’s there. You never have to worry about it being alright mid race as it will take all you throw at it. I do miss that Velcro strap that was in with my Fenix 2 but that’s a little personal preference thing. If you’re looking for a multisports watch that’s ahead of the game as far as tech is concerned. Also one that will be with you for work, training and racing then invest in the Fenix 3.

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£369.00 38

Obstacle Race | Issue 9

Issue 9 | Obstacle Race

FF E O D ’ % CO OR 10 TH VIV I W S UR ‘

FEATURE: BEAR GRYLLS

BEAR GRYLLS

SURVIVAL

RACE

WRITTEN BY: Kevin Newey

Just when you thought you’d finally got your race calendar finalised for 2015, along comes Bear Grylls with his new ‘Survival Race’ which is taking place at Trent Park on the 3rd and 4th of October this year. We can hardly contain our excitement for this new event which promises us our expected doses of mud and obstacles, but also, in true Bear Grylls style, some survival tasks to test skills we never knew we had. If that wasn't enough, Bear has also confirmed that he’ll be there in person for the launch of the event over the first weekend in October, and wants to invite people of all abilities to come along, which is why he’s selected race distances to

suit everyone. On the Saturday, there will be a 5km and 10km option, and then the Sunday will see an amazing 30km event, which is limited to just the first 1,000 sign ups. Bear Grylls was appointed Chief Scout in 2009, so the event wouldn’t be complete without a race for the youngsters. The ‘Cubs Race’ is now taking bookings via the BGSR website so that you can really make a full family weekend of it. When we first announced the event on our social media page, we were inundated with messages asking for ticket details etc, and we’re really pleased that prices start from as little as £40.00. There are also some very generous discounts for group and team bookings.

Guy, but all the races have been competing in a similar space. What's been fun is taking the whole obstacle race industry into adventure as well as fitness.”

We managed to get an exclusive interview with Bear to chat about the OCR scene in general and to find out why he’s launching this event in the UK. The full interview will be published in the next issue of Obstacle Race Magazine, but here’s a snippet to keep you tantalised:

We’ll be there for the whole weekend to fly the ORM flag ... but there’s more ...

KN - Hi Bear, which OCR event is your favourite? BG - “My personal favourite is probably Tough

KN - Why Tough Guy? BG - “It’s the original obstacle race. Some people think that OCR has only been around for a few years but Billy Wilson has been testing people on the Tough Guy course for a long time. I have a great deal of respect for that man.” It was great to meet him in person and to find out that he’s a big OCR fan, and also an avid reader of Obstacle Race Magazine.

We’re really pleased to announce that the Bear Grylls Survival Race has become the final member of the Mudnificent 7 and will be putting on the final kilometre of our event on 1st August. What already promised to be something unique, has an awesome twist at the end. If that doesn’t get you excited to sign up, then nothing will!

You can sign up to the Bear Grylls Survival Race today by visiting

BEARGRYLLSSURVIVALRACE.COM

Obstacle Race | Issue 9

Issue 9 | Obstacle Race

REGULARS: MUDDY RACE

ABOUT MUDDY RACE:

WHY DO WE

CHEAT?

WRITTEN BY: Rob Foulkes MUDDYRACE.CO.UK founder & Cat Denning

● 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!

5 TIPS TO UP YOUR

OCR GAME Top OCR personal trainer and multiple obstacle race winner Keith Fairburn gives us his tips to get better on race day.

● Join the community - #TeamMuddyRace ● Train with us - join us around the UK at our training days

Find us at WWW.MUDDYRACE.CO.UK

There’s been a lot of talk recently within the OCR community around cheating at the front of the pack and further down. Obstacle Race writer Cat Denning goes through the ins and outs of cheating in sport

BUT WHY DO WE DO IT? The reasons we might choose to cheat are many, as various as the methods of cheating. Across the sporting world we see doping, equipment tampering, faked injury, opponent sabotage, obstacle or distance skipping and many weird and wonderful ruses that most of us could never dream of (my favourite was the marathon runner who shared the race with his twin (The Motsoeneng Brothers), swapping gear in the toilets). Some sports physiologists point out that cheating feels good. Cheating successfully and getting away with it feels amazing, giving the cheater a massive high. There's nothing like

Obstacle Race | Issue 9

getting away with it to induce a massive high, possibly even more so than winning fair and square. Admit it- everyone wants a podium place, a fancy trophy, some prize money, the "winner's selfie" and the adoration. In obstacle racing, cheating is exceptionally easy to do, especially when elites are racing in the same heats as non-elites. There's no drug testing. Nobody will notice if you cut out that one obstacle if they are not watching closely, or that your sandbag is half empty due to an equipment fault. No matter how hard you train, you'll never be Jon Albon or Conor Hancock or Lucy Martlew. But if you just take a few pills and pick up that leaky sandbag you can blitz past just once.... It's the glory and external pressures which lead most down that slippery slope, according to the former President of the International Association for the Philosophy of Sport. "There is no incentive to cheat if you are committed to sport for its value, only when you are after external rewards." This is true up to an extent in OCR, but there is also an additional reason for cheating, which appears to be the most common: opportunity. Many people don’t set out to

DO MORE YOGA The most underrated and often neglected aspect of fitness is balance and flexibility. Yoga is essential to prevent injuries and boosting core strength. Get started at muddyrace.co.uk/yoga

2 HOW IS CHEATING DEALT WITH AT THE TOP LEVEL WITHIN OCR?

At a young age we are told that cheaters "are only cheating themselves" when they glue their egg to the spoon on sports day or take off before the word "go" is uttered by the teacher. This is not strictly true. The actions of a cheater whether they are throwing a race, giving themselves an unfair competitive advantage or feigning injury can be further reaching. Yes, they are cheating themselves but they are also cheating the rest of us in the process.

cheat. Quite often a justification given by athletes who cheat is that they seized the moment, or didn’t even realise their behaviour could be considered cheating. At the Zombie Evacuation race last year, I saw several people simply leave the course boundary where clusters of zombies were present, to rejoin it at a later safe point. I don’t believe they started out with the intention of doing so, but faced with the impossible, they took the only option they could think of which was removing themselves from the situation entirely. Did they realise they had cheated afterward? Possibly not. There have also been several noted incidents of people crossing barriers where marathon courses double back on themselves, only to be found out by their timing chips revealing either impossible times and missed checkpoints. Again, in their interviews they all insist they never intentionally cheated. Anthony Gaskell, the OAP marathon runner maintains he actually intended to pull out of the race from injury, when he became the fastest OAP to run a marathon, which was later discovered he skipped 10 miles of the course.

The OCR World Championships have pioneered a way of eradicating cheating at the top level. In the 2014 first championships all racers were given a wrist band to wear. Each obstacle was marshalled with runners given unlimited chances to complete. If the runner couldn’t complete the obstacle they would have their wrist band cut off. This would be radioed to HQ with the racers number. The athlete would still get a time but wouldn’t be eligible for official placing on the competitive leader board.

GO NATURAL Ditch the supplements and save your wallet. If it grows in the ground, swam, ran or flew it’s good to eat.

HILL RUNNING FOR A SIX PACK As well as a good diet running hills will help build your core muscles, burn fat and improve leg strength. Get started at muddyrace.co.uk/hills

TRY HIGH INTENSITY TRAINING Maximum workout for those with little time. Try this workout After a five minute warm up, do 10 press ups, 20 air squats and 10 sit ups in a row as fast as you can. After a 2 minute break do this three more times. View more at muddyrace. co.uk/workouts

UPDATE THE WARDROBE It’s time to get some new shoes with superb grip that won’t feel clunky round the course. View the top ten shoes at muddyrace.co.uk/shoes

******** Issue 9 | Obstacle Race

REGULARS: MUDDY RACE

IF IT’S JUSTIFIABLE, WHY DO WE BEND THE TRUTH? A Muddy Race poll asked racers if they had ever cheated. Almost universally the answer was “no”, but the comments revealed a different story: “I didn’t do the monkey bars because I just can’t” “I skipped one obstacle because of injury” “I didn’t swim because I’m not confident in the water” All totally valid reasons. If you try and you fail, it’s within the spirit of the game. What I found interesting was that something stopped people from just saying “no” on a poll and lead them to justify actions they’ve obviously been stewing over, “outing” themselves to others when there was no reason to do so. Was it to get reassurance from others? Or was it fear

that somebody else would start throwing accusations around in public? Why say anything at all? A very nice lady who does an OCR blog once “outed” two other racers as skipping a portion of a course. She didn’t name them and thought nothing of it. Imagine her surprise later that week when a third party accosted her at her local bootcamp, telling her the other racers were too embarrassed to train following her blog. Nobody knew who they were, and the cheating was minor, yet the shame they felt was huge. Would they have felt the same level of shame had they not been mentioned, or would they have indeed felt good about the race as suggested above? Why did they care at all? Ultimately, cheating is just another race strategy. You get no prizes for sportsmanship, so if your moral compass doesn’t exactly point due north, what does it matter?

How is it different from the person who uses fancy recovery methods, the sponsored athletes who gain a competitive advantage because they have superior gear, or those who can pay for a personal trainer to deliver them a bespoke training plan and custom racing strategy? It is our values as a society and a social group which should stop us from using such a “strategy”. The knowledge that we are causing harm to another through our actions should be enough to stop us from cutting the corners, purposefully damaging the course for the person behind, taking performance enhancing drugs or throwing a race because we’ve been given money to do so. It is the reputation of the sport, which is one of hard graft getting you to where you need to be. It is the desire to be part of the team and the understanding of the expectations of our peers which keeps us honest.

YOU CAN READ MORE OF CAT’S ARTICLES AT MUDDYRACE.CO.UK

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 1,000 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.

#TEAMMUDDYRACE

NEWS IN SHORT

Top OCR News From Around the World ● OCR World Championships have announced a new team event for their second year in October. Teams will consist of three athletes, racing in relay format, on a specially designed course consisting of

Obstacle Race | Issue 9

four separate legs with each one targeting a key discipline of OCR: speed, strength, technique, and teamwork. Like 2014 there is no qualification requirement. ● The First Snow Obstacle Race took place in Sweden on April 12th at the Ice Hotel in northern Sweden. A few hundred runners battled monkey bars, moving ice steps, walls and jumps in the sub zero temperature over ice and snow. Organised by Toughest, OCR world champion Siri England took first place. ● Tough Mudder were forced to bring back the finishers t shirts after participant and community backlash last month. Back in 2014 the mighty Tough Mudder

said they were investing more money into new obstacles rather than t shirts, however after just two of the first events of 2015 the bosses felt that the finisher atmosphere was lost without them. Our survey from 700 mud lovers ended with 96% saying they should bring them back. ● Swedish shoe Icebug is set to launch in the UK specifically targeting the Obstacle Race market. A sponsor of the World Championships the Swedish shoe was built for running on slippery winter surfaces and has since been converted to target Obstacle Racing.

FIND MORE UP TO DATE NEWS AT MUDDYRACE.CO.UK

discounts

training days

beginners guides

REGULARS: SMOOTHIES

Yummy

SMOOTHIE RECIPES WRITTEN BY : CARL WIBBERLEY

THE TROPICAL

MANGO

MY TOP

SMOOTHIE BOOSTERS

ELECTROLYTE INGREDIENTS 1 scoop protein powder 1 cup mango (immune system boost)

OMEGA 3 Essential in your diet and will support your health in every way such as reduce inflammation, nourish the brain, help with fat loss and protect the heart. Add 1 teaspoon flaxseed, chia, walnut or their oils into any smoothie. Krill or fish oil can also be added.

1 celery stick (electrolyte balancer) 1 peeled whole lemon 1 banana 1 tablespoon chia seeds 2 cups unsweetened, coconut water (fresh is best) Handful ice

THE TROPICAL

GREEN SMOOTHIE INGREDIENTS

SPIRULINA High in amino acids the building blocks of protein to help the body repair. Rich in iodine, which is needed for healthy thyroid for metabolism. Add one teaspoon into your next smoothie and feel energized.

PROBIOTICS Good bacteria that help protect our immune and digestive system. Fermented foods such as natural yoghurt and keifir are a great addition to smoothies and you can also add a concentrated powder available from health food stores.

PROTEIN POWDER Healthy Whey Protein is a great addition to any smoothie.

1/2 cup frozen pineapples 1 scoop flax powder 1 grapefruit

Here we have a couple of fantastic smoothies recipes to get you back on track after a busy racing and training schedule. These recipes will boost your electrolyte levels and repair your muscles after a hard workout. During heavy

Obstacle Race | Issue 9

exercise, electrolytes are lost in sweat, particularly sodium and potassium. These must be replaced to keep the electrolyte concentrations of the body fluids constant. Electrolyte balance is important for everyone, not just

athletes. Electrolytes play a vital role in maintaining homeostasis within the body. They work to keep the body hydrated and balanced, rebuild damaged tissue, and regulate nerve and muscle functions.

1 celery stick 1 orange 1/2â&#x20AC;&#x201C;1 scoop super greens powder 1 handful fresh spinach 1 cup coconut water

BERRIES Low in calories and high in antioxidants. A study published in the British Journal of Nutrition found that adding strawberries to meals slowed the insulin responses by delaying the absorption of sugars in the digestive tract. Insulin is an anabolic hormone that increases storage of fat, protein and glucose. Itâ&#x20AC;&#x2122;s main effect in regard to fat is to block lipolysis (oxidation of fat). Throw frozen or fresh berries into any smoothie.

Issue 9 | Obstacle Race

FEATURE: HEALTH HACKS

HEAL H HACKS PROMIXX AUTOMATIC SHAKER BOTTLE

Spirulina Powder Spirulina powder with a list of benefits like this you’ll want to add it to your daily routine. • Supports the immune system. • Healthy brain and cognitive function. • Weight management.

RUN CLIPS Tired of losing your bib number? Here’s the answer! This new product prevents the need to ever use safety clips again.

• Healthy heart.

No need to make a hole in race number

• Protein in spirulina is four times more absorbable than protein in beef.

Easy fiddle free application in any weather

Purchased from:Bodyme.co.uk

RRP: £13.99

Secured using two plastic parts placed over number and garment No risk of injury No damage to garment Reusable Will not ruin washing machine if left on Can be branded to your needs

PLAYOUT THE OCR WORKOUT CARD GAME

Never before has a protein shake looked so undeniably stylish!

Do you like to have and exercise routine that’s constantly varied?

The PROMIXX bottle has to be the ultimate in supplement luxury. Everyone hates lumpy shakes don’t they, well those shakes will be banished to the past . The top of their range bottle will not only make awesome shake but it is fully rechargeable and build to last. The ultra high torque detachable motor and PROMiXX's specially designed X-Shape blade, creates a perfect vortex to effectively blend whey proteins and nutritional supplements with liquids, whilst preserving the delicate protein structures. Superior supplement mixing power in the palm of your hand, anywhere in the world, for the smoothest shakes on the planet! Ultra stylish and discreet in the gym, ergonomically designed for the car & perfect on the go!

Are you the sort of person who likes to keep your exercise routines evolving all the time. Never knowing whats going to get thrown at you next? These cards will always keep you on your toes. The game can be played alone or with friends, have great fun while training for your next race.

Also if you purchase the Run Clip ID you can store information inside regarding: ● Medical

conditions

● Allergies ● Emergency ● Next

contact information (I.C.E)

of kin information

● Blood

group

Purchased from :

PLAYOUTTHEGAME.COM RRP: £10-£15

Purchased from:

PROMIXX.COM RRP: £18.99- £39.99

WILD RUNNING Fancy an adventure on the trails? If a race free weekend being filled with adventures while running around new trails appeals to you then this book is the one for you. Wild Running is Britain’s first guidebook for runners who dream of exploring our spectacular mountain, forest and coastal trails. 272 pages of amazing trail adventures to be had.

RRP: £16.99

Obstacle Race | Issue 9

Purchase from:

RUNCLIPS.CO.UK RRP: £2.99

Issue 9 | Obstacle Race

REGULARS: MONKEY BOX

MONKEY

BOX

The sport of CrossFit has been gaining significant momentum for some time now and Obstacle Race Magazine has shown what a great tool it can be when used to overcome significant physical challenges. At Monkey-Box they certainly share this view as they have developed an approach to rehabilitation that incorporates CrossFit as a tool to improve cognitive function after serious injury. Through this development they are able to tell you the story of a man who was once at death’s door but is now on route to completing his first obstacle race. Take it away Ben. My name is Ben O’Malley and I’m a full time Personal Assistant for Adrian Wright. Together we are the foundations of a project called the Monkey-Box. In 2006 at 29 years of age, Adrian was a computer software engineer with a wife, two children, a bright future, enjoying the fruits of a very successful career. That is, until a road traffic accident caused him life changing orthopaedic, abdominal and brain injuries. The accident also caused him to lose his peripheral vision. What came next was a difficult number of years adjusting to life with severe cognitive difficulties, depression and the breakdown of his marriage. Unable to return to the life he once knew, things would never be the same again. Now 37 years old Adrian’s brain injury presents him with a number of challenging difficulties to cope with on a daily basis. It is very difficult for Adrian to initialise even the most basic tasks without regular prompting. His executive functioning is severely impaired so rationalising information and controlling impulsive reactions can be a constant challenge, whilst the onset of chronic fatigue is a daily consideration. Memory recall is also severely impaired and Adrian finds it very challenging to understand and respond appropriately to social cues.

Obstacle Race | Issue 9

After a lengthy compensation case and years of receiving medical treatment Adrian was enabled the opportunity to begin to rebuild his life with the support of his family and he was able to employ me as his full time Personal Assistant. Having spent many years working with special needs and brain injury I had gained a wealth of experience developing bespoke personal support packages for clients from extremely varied backgrounds. Though I hadn’t come from a sporting background myself I had always been keen to encourage my clients to take part in some kind of physical activity with the support of a social network especially. Later on I came to realise that functional fitness and activities that could be considered as innately familiar to the human brain, was where I needed to develop my process as this is where I was experiencing the most improvements in my client’s cognitive abilities. My experiences from this have ultimately led me to believe that improving functional fitness through a collaborative experience is the fundamental catalyst for progress in Adrian’s life. After three years of trying everything from swimming, aerobic classes, voluntary work and various college courses, I have developed a support package for Adrian which considers quantifiable aspects of health such as range of movement, cognitive abilities through the execution of skills, strength and metabolic conditioning as key indicators of personal progress. The place where we able to accommodate all these considerations is within the sport of CrossFit and this is why it has become the foundations from which we have

built the Monkey-Box project. People always ask us why we are called the Monkey-Box and they are often disappointed when they realise there are no actual monkeys involved. Quite simply, we use the word and imagery of monkeys to explain ideas relating to functional primal movement and our logo demonstrates this concept quite neatly we think. It also makes for a pretty cool t-shirt! We knew that if this approach to rehabilitation was going to be successful we had to incorporate it into our daily routine and not just attend CrossFit classes at our local box a few times a week. It had to become a way of life for us and part of the fabric of our lives. For this reason we built the Monkey-Box in Adrian’s garage. We kitted out a fully fitted functional gym complete with rubber flooring, gymnastic rig, barbells, bumper plates and some creative monkey themed artwork. We even have a fully decked area outside with gymnastic rig equipped with Olympic rings, wall ball shots and pull up bars. This is effectively our daily place of work. A laboratory where we can work on techniques and mobility drills we learn in classes alongside our weekly routine of attending our local box. The concept gained popularity with our friends and after achieving coaching qualifications ourselves we have developed the purpose of the Monkey-Box to accommodate a small group of people who train with us each week emphasising the social aspect element of our process. Through constant effort towards improving Adrian’s functional fitness using Olympic lifting and gymnastic techniques

Issue 9 | Obstacle Race

REGULARS: MUDSTACLE

REGULARS: MONKEY BOX

via this core conditioning programme, over a period of 12 months we have seen significant improvements in difficulties arising from the brain injury. His executive functioning has greatly improved as has his ability to initialise tasks. Adrian’s co-ordination and ability to initiate dynamic movement has also improved to the point that he has moved from walking with a stick to being able to jump 24 inch box jumps under fatigue. We attribute these improvements to the constant attention we put towards improving skills and undertaking a task based weekly routine. Together we have developed this process to the stage that we now travel the country presenting our experiences to coaches and athletes across the country on our Monkey-Box Tour. We have appeared live on the radio and

Obstacle Race | Issue 9

more recently we have had the privilege of being able to help other people with acquired brain injuries by referring them to coaches we trust and advising their families on ways they can use this kind of programming to their advantage. On our YouTube channel you can see the progress one of our athletes, Kathryn Lawson is making with the support of CrossFit Cardiff. Each week we post videos of her progress and people send messages of support to info@monkey-box.net with the title ‘Every Rep Counts Kathryn.’ It’s great to be able to help other people but we remain focused on continuing to set and achieve our own challenges also. This year Adrian has achieved increased bone density and muscle mass in both legs, found new strengths though gymnastic

movements he didn’t think were possible, and he is able to manage a comfortable run without discomfort. He has taken part in the CrossFit Open, completed the Coventry Half Marathon and together we trekked all 28 miles of the Inca Trail in Peru to Machu Picchu. We want to continue these achievements in 2015 and are currently in the process of assembling a team to help Adrian undertake his first obstacle race next year. We believe we are at a stage now where Adrian’s body and mind is strong enough to cope with this challenge and we are drawing on the expertise of our coaches and physio team to help us through this next chapter. Please visit www.monkey-box.net for more updates and get in touch if you are interested in joining our team. We’ll see you out in the mud!

REGULARS: COACH MICHAEL

Are MONKEY BARS or HANG TOUGH RINGS YOUR

NEMESIS? Written By Coach Michael of Wild Forest Gym hosted at Nuclear Races

It is fair to say that a high percentage of you OCR racers struggle to get across the hang tough rings without falling into some ghastly mud pool or ending up with some forfeit. Coach Michael of Wild Forest Gym shows us how brute force when replaced by technique can enable you to easily swing from one ring to the next. I, like most OCR racers when first exposed to the hang tough rings would rely on brute force to grab the next ring, desperate not to miss it or experience the humiliation of coming off. As a MovNat coach, logically I was drawn to explore the natural movement aspect to swinging and looked to animals and in particular gibbons and other monkeys for inspiration.

element to achieving your goal. Whether you are a beginner looking just to completing them or a more seasoned racer technique is what it all about in order to be more energy efficient and ultimately faster. In this Part 1 of this training article we will address is the subject of handgrip strength. In Part 2 we will have you working with the Branchiating technique and even have you swinging from one bar/ring to the next. Hang Tough Masterclasses If you cannot wait until Part 2 then you need to book into Coach Michael’s Hang Tough Masterclasses held at Wild Forest Gym hosted at Nuclear Races, Brentwood, Essex http://bit.ly/wfgmaster. They offer beginners and advanced Masterclasses.

‘AT WILD FOREST GYM WE HANDGRIP DON’T DO BRUTE FORCE… WE DO TECHNIQUE’. So there I was on YouTube studying, dissecting and replaying video after video of gibbons Branchiating. Brachiation is the term used for animals that swing and travel from object to object. It is the inspiration of animals that can teach us humans how you should be able to hang from your arms let alone swing and traverse with ease and good form. I was intrigued to see how this could assist us helpless humans to traverse the monkey bars and hang tough rings. In part 1 of this feature article on Monkey Bar & Hang Tough Rings we will look at the key

It doesn’t matter how big your bicep muscles are, if your handgrip is weak then bulging muscles are just not going to do it. Handgrip strength is to be your primary focus in the first instance. Similarly if you are weak in your upper body these exercises will be your first step to developing your weaknesses.

HANDGRIP STRENGTHENING WORKOUT

of hanging techniques. Following your handgrip workout, all you need is a doorway pull up bar or a horizontal bar. The exercise routine is designed to be done daily or as frequently as suits you. It should take no more than 15mins. It is important to read the guidance notes before commencing.

WHAT’S YOUR CURRENT HANGING ABILITY? NONE - If you cannot hold your body weight I suggest that you use a resistant band to assist you (see picture) or a training partner whom can help to support you, as this will take part of your body weight strain away from your hands. Gradually you should be able to do the exercises using less assistance until you no longer require it. COMPETENT - If you have basic hang skills I suggest you start at Week 2. PRE-EXERCISE – Warm up your arms, shoulders and back with a stretch.

Handgrip strengthening comes from progressive training that works your hands, arms, shoulders and mind using a wide range

Photography by Geoff Caten

Obstacle Race | Issue 9

Issue 9 | Obstacle Race

REGULARS: COACH MICHAEL

WEEK 1

WEEK 4

GUIDANCE NOTES

We are going to move onto lateral traverses. All exercises use the overhand.

● Always be safe and make sure that whatever type of bar, rope or tree limb is strong enough to support your weight and that there are no hazards in your way.

Static Hang (full extension) without shoulder activation – underhand

Static Hang (full extension) without shoulder activation - overhand

Hang with shoulders activated on/off/on/ off to 80% max.

E12

WEEK 2

Static Hang (full extension) without shoulder activation overhand Using your oblique muscles swing your legs side to side. Keep legs together.

Start with a static hang as in exercise 2. Then start to swing your legs from side to side as in exercise 12. With this exercise when the legs are swinging to the left then you activate the right shoulder. Likewise when the legs are swinging to the right side you activate the left shoulder.

E13

Same as exercise 13 but when the legs are swinging to the left you release the left hand for a moment. Then when the legs are swinging to the right you release the right hand for a moment.

● Do not max out initially. Just work to 80%. This way you will not burn out straight away and you will be able to continue the next day. ● Remember when an exercise involves multiple reps only do quantity where you can maintain form. ● Always do slow movements to develop strength and flow. ● Always have your shoulders slightly activated rather than hanging long, unless otherwise stated. ● Where an exercise involves a hang then stay on bar for up to 80% of max. Otherwise it is 1 rep unless otherwise indicated.

Static Hang (full extension) without shoulder activation – underhand

Static Hang (full extension) without shoulder activation - overhand

Hang with shoulders activated on/off/on/ off to 80% max.

Static Hang - left hand overhand, right hand underhand

Static Hang - left hand underhand, right hand overhand

Flexed Arm Hang - underhand (top position of chin up)

Wild Forest Gym is hosted at Nuclear Races, Brentwood, Essex. Full details can be found at

Flexed Arm Hang - overhand (top position of pull up)

WWW.WILDFORESTGYM.COM

Pull-ups - reps (80% of max)

Chin-ups - reps (80% of max)

E10

Chin-up Negative - (top position of chin-up down to full extension really slowly. Then dismount, don't hang.

E11

Pull-up Negative (as above)

E14

Lateral traverse with shoulder activation and leg swing. As with exercise 14 this time you are going to move along the length of a longer bar. Hands shuffling quietly along rather than going hand over hand.

E15

ADVANCED LEVEL

DEFINITIONS ● Supinated grip (underhand) - palms facing you i.e. chin up. ● Pronated grip (overhand) - palms facing away i.e. pull up ● A full pull-up/chin-up is a full extended hang with lengthened arms to chin above bar.

E12

E13

Mix up the order of all the exercises otherwise your muscles and mind will start to work in an automated way. Whereas what we teach with natural movement techniques is adaptability. Select different diameter bars/tree limbs.

WEEK 3 Follow the 11 exercises but do not come down from the bar between exercises. Advanced level as week 2.

Obstacle Race | Issue 9

E14

Issue 9 | Obstacle Race

RACE REVIEW: SUFFERING RACE

RACE REVIEW

PAIN AND

SUFFERING TRIPLE

Running the Suffering Legend sounds tough; a 5k and 10k on the Saturday, followed by a 10 miler on the Sunday – with each race promising to be more painful and challenging than the last. Dubbed ‘one of the hardest obstacle races Great Britain has to offer’ we were apprehensive – and rightly so.

Obstacle Race | Issue 9

SOPHIE MITCHELL

Suffering Legend

Location: Rockingham Castle Distance: 5km, 10km and 10 miles Number of Obstacles: Too many to count Sort of Terrain: Rugged Level of Mud: 7/10 Difficulty Level: 10/10

Issue 9 | Obstacle Race

RACE REVIEW: SUFFERING RACE

THE 5KM The ‘entry level race’; no less than 5k set in the grounds of Rockingham castle it promised 15 challenging obstacles with mud, water and loads of fun. Prior to the start, we were given the usual warm up and safety speech and then sent on our way. To begin, spectators were given the opportunity to throw wet sponges as we wrestled with the first set of nets – I received more than one to the face because I genuinely can’t coordinate myself sufficiently to get through. Once we’d collected ourselves together, there a short run before the next set of obstacles, by which point we were nicely spread out. We then had to navigate more nets and tunnels whilst carrying a tyre, before climbing the first of many walls. This was followed by more nets, and then some horse jumps – before being asked by a team of Reapers to bear crawl through a small body of water. If done correctly, bruises to both the knees and elbows are avoided. If done like me, you’ll still know about it for a few days afterwards. Once out of the muddy pond we didn’t have too far to run before another set of challenges faced us. Tunnels, a net climb and a very slippery wall out of a ditch – all interspersed with Reapers handing out any number of press ups, sit ups and burpees. The next section was one that some struggled with. We were tasked with carrying a fairly heavy water container up and down a small slope (twice), before a wall climb and another round of exercises from the Reapers. It was from this point on that the course started to get a little hilly, and as a result, a lot more challenging. We weaved up and down for a while, kept occupied by various manmade and natural obstacles along the way before wading through a mud pit with a deceptive drop at the end (with photographer ready) which nearly got the better of me. Once out and covered in slime, we had another long ascent before a slalom (K2 Killer hills), finished with a tyre carry up to the top. By this point we had clocked over 5km and felt battered. The Reapers were relentless; giving press ups to the walkers and offering ‘gentle’ encouragement. Once free, there was another hill climb before a huge slip ‘n’ slide. The Reapers at the top were being really generous with the mud, getting us to lie in it and roll around before hosing us down with freezing water – then shoving us off the edge coated in fairy liquid. It was great. Unfortunately, that meant we had to climb back up again, where we were met by more Reapers, mud and press ups. The run back felt long, but was broken up by tyre tossing, a couple of walls and yet more mud. The final section started with a stream wade, nets and Reapers spraying us with water. Once we were

fully soaked it was only a short run, a tyre wall (which was a lot harder than it looked) and finally we were heading to the line. There was only the small matter of 4 huge walls in our way. The fourth wall was ridiculously high, to the extent I didn’t trust my legs to catch me if I jumped. Thankfully there was more than one Reaper on hand to lower me gently to the ground, where we were met with the final obstacle. Half a team of rugby players were waiting between us and the line. I asked them to ‘go for my face’ as I needed my legs – my first mistake. For the first, I went in for a hug and he carried me back past the wall. Another gently took me out and for the third I decided to sprint – my second mistake. As I ran, he swiped right, throwing me off to my left. Unfortunately for me, he pushed hard and I landed on my neck, legs flung over the top. The poor guy helped me up (I think he thought I was going to cry) and was reassured when I laughed and said it was a nice lie down. It was only when I crossed the line and received my medal that the pain started, and after a few minutes it was clear I wouldn’t be starting the 10k. We had massively underestimated what the organizers were going to throw at us (and probably overestimated our current fitness levels) during the race and were both very sore. Taking the decision to sit out from the 10k was tough – but I really wanted to run on the Sunday and see what more the organizers could possibly throw at us – who wouldn’t want to miss ‘the toughest course yet’ designed to break even the fittest.

THE TEN MILER Lining up on the start line for our second race the calibre of the pack had taken a huge leap and reduced in size dramatically – immediately apparent given the pace off the start and the ease we were left behind. We ran for about a mile, before heading out into the hills. There were aspects of the 5k course, and what I imagine was some of the 10k, but not only had the length increased, but so had the difficulty. The Reapers had stepped up their punishments and there was a lot more rough terrain. The water container carries were long, and over rugged terrain, tough by themselves but with the addition of everything else they threw at us it was exhausting. The killer hills. To be honest I don’t know how many hills we climbed over that course. Or how high, but my god they hurt. Scanning ahead (where you could only see more and more of the same) it was clear we hadn’t been the only ones to struggle with the constant onslaught. My neck was causing me a lot of pain towards the latter stages, but really I wasn’t

ready to give in. The obstacles just didn’t stop, they were clever and sapped every bit of energy you had left. The hanging walls somewhere around mile 9 were a great addition – the guys at The Suffering had gone above and beyond to make their event that little bit different, and sufficiently difficult. By the time we reached the final section, it had become a mental game as much as physical. Covered in mud, soaking wet and exhausted we trudged along to the final 4 walls. I’m not sure if we would have all made it without the aid of the Reapers and I got carried over the line by two of the rugby players – they remembered me from the day before. It made slogging out the 13 miles even more worthwhile. The Suffering Race nailed it. The balance between tough and fun was spot on, and when I say tough I mean it. It wasn’t just a case of completing a lot of obstacles over a long distance, it was the hills in between that really caused the problems. We’d gone into the 5k expecting to walk it, but even that was a challenge. The 10 mile course was a whole different level – I heard someone state it was ‘tougher than Tough Guy’ – and having done both I can’t say they were far wrong. Value for money was exceptional. It’s becoming increasingly clear that with some races they’re really pushing up the prices and charging for all the extras; however, that definitely was not the case. The Suffering also had everything you needed as a participant – the obligatory portaloos, warm showers, changing space, a bar area and many water stops over the course. The obstacles were sufficiently challenging without being impossible, and you could see the thought that had gone into their construction. Spectators were also catered for; it’s really appreciated when we aren’t charged for bringing our support team. This was one of the better marked out courses I’ve run (I understand that some people went a bit wrong) with white string the whole way and Reapers at regular intervals to point you in the right direction. The Suffering race series is not to be underestimated. It was tough, it hurt, and you did need a basic level of fitness to complete it – but don’t be put off as they put on a truly incredible and welcoming event. Given my neck injury from the first day put us firmly in the last ten, we didn’t expect the positivity we received from the Reapers. At no point did we feel rushed, or pushed to finish – even when the weather turned and most normal people retreated indoors. Genuinely, this race series is now solidly in my top 3, and I have a feeling it will be staying there for a while – I’ve still got to complete the triple, and hopefully next time I’ll be taking out the rugby players!

Unfortunately, that meant we had to climb back up again, where we were met by more Reapers, mud and press ups!

Obstacle Race | Issue 9

Issue 9 | Obstacle Race

KIT TESTING

SALOMON

SPEEDCROSS 3

LONG DISTANCE

OCR SHOES

£95

BEST FOR SUPPORT, CUSHIONING WITH GRIP ON TRAILS

If you’ve been taking part in OCR’s for a little while it wouldn’t have been long before you started to venture into the realms of the 20 km plus distances. But what happens when you start running the races that exceed this threshold. Lots of races are now putting together big mile distances to test the obstacle racers looking for a big challenge. For example Nuclear Races have a 42km and Rat Race Dirty Weekend have a 20 mile and 40 mile option. Now once you start hitting these big distances you will more than likely need a different kind of shoe to cope with the strain and impact your feet and legs will come under. Here we have a selection of 3 of what we feel are the best suited shoes for a challenge like Man vs Mountain or as mentioned before Rat Race Dirty weekend. Depending on what terrain you will face on the course will depend on the option you choose.

If the course includes of off trail/hard ground mixed running then these will suit your needs perfectly while giving you all the cushioning and support you’ll need.

Options to look at when choosing the right shoe for the challenge: Cushioning Fit ● Grip ● Terrain(muddy/hard) ● Support ● Drainage

SALOMON.COM

● ●

REEBOK

SUPER ALL TERRAIN THUNDER INOV-8

ROCLITE 295

£95

INOV-8.COM

BEST FOR MINIMALIST FEEL WHILE STILL OFFERING CUSHIONING AND GRIP FOR OFFTRAIL If you prefer the minimalist feel while racing but need the grip off and off trail shoe that can cope with hard trail running then these will be your perfect partner for the journey.

Obstacle Race | Issue 9

£85

REEBOK.CO.UK

BEST FOR LIGHT WEIGHT SHOE THAT CAN HANDLE TARMAC AND TRAILS WITH THE ODD BIT OF OFF TRAIL

If you know you’ll be hitting a far amount of hard trails or general hard surfaces on your road to the finish line these awesome looking shoes are for you. A great portion cushioning for very little weight.

Issue 9 | Obstacle Race

17th October | Greystoke Castle, Penrith

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

The ultimate 12km obstacle course on the best terrain the Lake District has to offer inov-8.com

Accept The Challenge

RECIPES

LETS GET COOKING Here are two mouth watering recipes that will have your taste buds exploding. Recipe one is a snack dipping delight that will curb your craving for the bad foods you have hidden at the back of the cupboard. The pork meatball recipe is a little more preparation but trust us it will blow the socks off any spaghetti bolognaise you will cook up. Go to www.design2eat.com and use code

Spiced fennel

PORK MEATBALLS With PISTACHIOS

OBSTACLE10 for a 10% discount at the checkout.

HAZELNUT

CHOCOLATE NUT BUTTER

WITH APPLE

Hazelnuts are rich in energy, high in fibre, folate and vitamin E. They are also a rich source of minerals like manganese, potassium, calcium, copper, iron, magnesium, zinc, and selenium.

SERVES 3-6 INGREDIENTS 2-3 Tbsp. Hazelnuts 2 Tbsp. Dates 2 Tbsp. Cocoa Powder 2 Tbsp. Honey 2 Tbsp. Creamed Coconut

METHOD Heat a small frying pan to a very high heat and place your hazelnut into the pan Gentle swirl the hazelnut around and gently toast them so that the skin begins to come off Once you have managed to remove the skins from the hazelnuts, place them into a food processor Blitz until finely ground. Add the dates, cocoa powder and repeat You may need to spatula around the side of the bowl before adding the honey and the coconut Once all the ingredients are added, blend until smooth Serve with your favourite (apples and banana suit the best!)

Obstacle Race | Issue 9

Super Nutritious. High in Protein. Great for sharing with friends. This recipe was inspired by Middle-Eastern styles and flavours which can be enjoyed together with family style meze serving plates or meal prep for your lunch at work.

SERVES 4-6 (AROUND 20 MEATBALLS) FOR THE SPICED SAUCE INGREDIENTS, FOR THE MEATBALLS 1 Tbsp. Lard 1/2 Fennel Bulb, quartered 1 Tbsp. Cumin Handful of Fresh Coriander 1 Tbsp. Black Pepper 1 tsp. Sea Salt 400g Lean Pork Mince 1 Large Egg

400ml Chopped Tomatoes 1 Tbsp. Honey 1 Tbsp. Cumin Seeds 1 Tsp Cinnamon 1 Star Anise 1 Tbsp. Curry Powder 1 Tbsp. Red Wine Vinegar 1 Tbsp. Cardamom Pods, cracked

SERVING SUGGESTION INGREDIENTS Handful of Pistachios 1 Tbsp. Greek Yoghurt/Coconut Yoghurt + Grated Fennel and Carrot Coleslaw (mixed together) Lettuce Leaves Wraps Handful Pomegranate Seeds

METHOD First, make your meatballs and pre-heat your oven to 180 degrees Fan Put all ingredients, apart from the pork and egg, into food processor. Blitz until the fennel is grated Next add your pork and egg and blitz until the mixture has come together On large baking tray, take a golf ball size about of meat mixture and roll into a ball and place onto the tray. Repeat until the mixture is all gone. Cover the tray with a cm of water and place into the oven for 25 mins

Place all the ingredients together into a sauce pan. Place a lid on top. Bring to a boil, remove the lid and leave to simmer on a low heat, stirring occasionally In the meantime, create your side dishes Both the meatballs and the sauce should be ready at the same time. Pour all the meatballs into your saucepan and coat them in the sauce Serve in a large bowl or save some for later in a separate container

Issue 9 | Obstacle Race

REGULARS: MUDNIFICENT 7 PROMO

The

MUDNIFICENT 7 OCR & EXPO

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. More detail is on the following pages. We’ve put together a 7km course, where a different race company is putting each kilometer together. Each company will be bringing a selection of their obstacles so that you get a taste of what they have to offer at their events. We’ll have photographers on hand in every zone to capture your race for you, these will 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. Find out more about them on the following pages.

TOUGH® GUY TOUGH GUY THE ORIGINAL 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 the runners, but skepticism by others watching from the outside. Then, just to make our lives even more challenging, we also bolted the first ever OCR expo onto the event. The Date was set for 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

Obstacle Race | Issue 9

choose a venue, and to make it as fair as possible, we went central, 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.

Mr Mouse the legendary man himself will be stood at the start line setting off the start canon. Tough Guy is known for being an OCR that tests people to their limits while keeping them safe. We don’t want to give anything away but they’ll be putting something very special in their zone for you to experience. 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. For more information go to:

WWW.TOUGHGUY.CO.UK

TOUGH® GUY Issue 9 | Obstacle Race

REGULARS: MUDNIFICENT 7 PROMO

AIRFIELD ANARCHY

AZTEC WARRIOR

A RAF and aircraft themed obstacle course race with some of the biggest and best obstacles in the business. Airfield Anarchy is a mud-running /OCR. They’ll be combining rough undulating terrain with plenty of obstacles located throughout the run that you must climb, slide, crawl, wade and jump across to finish their section of Mud7. Expect big walls and also a real show stopper of an obstacle.

Do you have what it takes to become an Aztec Warrior? A new event series for the UK in 2016 will to have you step outside your comfort zone. Our course will be built to challenge you, whilst still keeping the fun factor so all abilities can unleash their weekend warrior! Aztec Warrior will be unlike any Obstacle Course Race you have experienced before. Conquer the temple and be rewarded with the ultimate Aztec gold.

For more information go to:

AZTEC-WARRIOR.COM

REAPER EVENTS

BIGFOOT CHALLENGE

Reaper are the Heart Park experts and they’ve shown us all of the best and most muddy 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. For more information go to:

REAPEREVENTS.CO.UK

For more information go to :

AIRFIELDANARCHY.COM

Obstacle Race | Issue 9

BigFoot Challenge is the world's first Obstacle Course Run based on ‘true coursing’ over natural terrain. Designed to challenge both the casual 5k runner and the hardened, long-distance obstacle course runner, their exclusive obstacle designs mean that both types of participants can realise their goals. The BigFoot Challenge course is the absolute evolution of obstacle and mud running, packed with unique obstacles that have never

before been seen or traversed. Use your agility, cunning, and strength to achieve hard-fought success! This is not another military-based assault course, with one 10-foot wall followed by another. It is what nature offers to you, anywhere in the world you happen to be. In turn, we offer you ways to overcome the obstacles that we think nature herself would approve.... ...so we design and build to suit Mother Nature’s "Greenprint". For more information go to:

BIGFOOTCHALLENGE. CO.UK

Issue 9 | Obstacle Race

REGULARS: MUDNIFICENT 7 PROMO

BEAR GRYLLS We would like to introduce to you the Bear Grylls Survival Race! Set to hit the OCR scene with a completely new concept in 2016. We are so proud to announce you can get your first taste of what theyâ&#x20AC;&#x2122;re all about at Mudnificent 7. Expect to be surprised at each turn and also its safe to go for a pre race pee as you wont be asked to drink it. For more information go to :

BEARGRYLLSSURVIVALRACE.COM

RAM RUN The Ram Run have really made a name for themselves over the last couple of years. Known for their ability to hunt out the best and most challenging terrain. Expect to be taking one step forward and two steps back in the territory they find for you throughout their section. The Wild Ram has a ton of surprises in store for you. For more information go to:

RAMRUN.CO.UK

Obstacle Race | Issue 9

YOUR LETTERS

Hi ORM

Letters

PAGE Hi ORM, A few years ago, 2011 to be exact, my good friend Barry ‘Frymachine’ Fry, see the young Stallone looking fella on the right of attached pic, asked me to do Total Warrior. I was sceptical, hated running, but was up for the challenge of something new and different. I’d never ran 10km on purpose before let alone 10km plus obstacles!

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

I’d always enjoyed running but could never see my self even running 3 miles, so when I completed the London marathon, tough mudder and all 6 Spartan races last year I felt unstoppable! After I had just finished preparing my 2015 calendar of events and reaching my peak fitness level my back injury came back to haunt me right before my first race. I ended up cancelling the event to allow enough time for recovery but it took longer than expected and I missed a further 4 races - I was gutted and quite depressed. Several trips to the osteopath and an MRI scan later I am back on my feet and ramping up my training again and want to thank my team mates. I race in team “Bright Hammer” and as a group they have been so supportive and wished me a speedy recovery - they were the only ones that realised how much not being able to train or race was killing me. They are such an inspirational bunch of extremely motivated people with a real passion for mud, sweat and obstacles like my myself and have become like a second family. My first race back after injury is One True Grit on 29th March and I can’t tell you just how much I need this and am looking forward to the well earned medal at the finish line! Providing all goes well I will go on to do Judgement Day, all 11 Spartan races, the Dirty Dozen race season and Nuclear races. One life, live it! Thanks in advance Michael Wilkins

Of course I struggled badly on that first OCR, lack of fitness mainly, but the skills I learned as a kid and suppressed in adulthood were back. The formative years spent swinging from trees, hurdling walls, crawling under neighbours windows to retrieve lost footballs etc. were not wasted. These were the skills I needed to tackle ‘hang tough’, the ‘grand national’ and ‘worm muncher’. I was hooked on the atmosphere and adrenaline and have done Total Warrior every year since along with as many other events as I can fit in/ afford. There’s a really great community in the OCR world right now and it’s a really exciting sport to be involved in. Plus you get bling medals to hang on the wall, a drawer full of race t-shirts, legs full of OCscaRs and occasionally the professional photographers manage to take a photo that doesn’t show the bald spot! For introducing me to OCR I will forgive his penchant for speaking in the third person, Cheers Frymachine. For keeping me up to date on all things OCR and a great read on the most awesome sport, Cheers ORM. Kind Regards Simon Thresh

Hi,

Hi ORM

Louise & Lucille here from Team Jager we want to share this picture with you. In March we took to the streets of London to do some marathon training. We started at the London EYE and ran to the 02 arena along the Thames and ran back on the opposite side. We managed to run 30 Miles in 8hrs visiting the London attractions. We thought of the idea because road running is boring so we decided to do this instead and had an amazing time.

This is a picture of us at Sole Destroyer. This was an OCR baptism as this was Lindsay’s first OCR and my daughter Abigail first ULT8 Warrior race. Converts all round. Linz Wharton

Thanks Lou.

FEATURE: BRITISH MILITARY FITNESS

THE

LOW DOWN ON HIGH INTENSITY

INTERVAL TRAINING (HIIT)

BMF

THE ULTIMATE TRAINING METHOD FOR OCR CONDITIONING. By Mark Wood, Head Training Tutor at British Military Fitness (www.britishmilitaryfitness.com)

When undergoing training for obstacle course races, it is imperative to prepare for the metabolic challenges that you will face on event day. This requires a training regime that challenges the whole body under high intensity with minimal rest periods between exercises. Enter HIIT training… High intensity interval training or HIIT is now a very popular way to exercise. Since the early 2000’s we have seen HIIT advertised in pretty much every gym around and sold as various types of fitness activities. However, if we look back at the history and creation of HIIT we see that this type of training method was mainly associated with cycling or running. HIIT itself involves alternating bouts of both high and low intensity exercise to increase the amount of high intensity work performed.

Obstacle Race | Issue 9

The low intensity, or rest periods, allow for buffering and clearing of lactic acid from the blood which then allows the individual to perform another bout of high intensity work. This type of training method is nothing new. For years, people have ran hills, done sprint training and also done traditional interval training in order to get that extra “oomph” from their training. But HIIT is different. It involves working extremely hard for an astonishingly short period of time, whilst gaining remarkably similar benefits as typical endurance training. We have seen some astonishing results with interval training at work. Some of this dates back to the early 1900’s. In the 1924 Olympic Games, Paavo Nurmi, a finish athlete, used interval training in his preparations leading into the games where he won several gold medals.

BMF

In the 1930’s we saw the creation of fartlek training from Swedish coach Gosta Holmer. Fartlek was a different type of interval training but still had very similar principles in that it allowed individuals to work at higher intensities. In the 1970’s Sebastian Coe used interval training as part of his preparations. He would perform 200m runs with only a 30second rest before repeating. More recently, and probably the most famous protocol which really sold HIIT to the industry was the creation of tabata training in 1996 by professor Izumi Tabata. Originally performed on Olympic speed skaters, Tabata would have athletes working flat out (170% VO2 max) for 20seconds, followed by 10seconds rest. This was repeated for 4 minutes (8 rounds).

Issue 9 | Obstacle Race

FEATURE: BRITISH MILITARY FITNESS

SOME OTHER COMMON HIIT PROTOCOLS INCLUDE THE FOLLOWING: Gibala intervals ● Developed in 2009 by Professor Martin Gibala and his team. ● 60 seconds of work (95% VO2max) followed by 75 seconds of rest, repeated 8-12 cycles

Burgomaster intervals ● Developed in 2005 by Kirsten Burgomaster and a group of scientists. ● 30 seconds all out with 4 minutes of very easy recovery, repeated 4-7 times. We know that HIIT has some fantastic benefits on both health and performance. Generally we see HIIT used for 1 or more of the following 3 reasons: ● Improved performance ● Improvements in body composition ● Health benefits

maintain lean muscle tissue. ● HIIT has been shown to improve insulin sensitivity and glucose metabolism. A great factor for those who suffer with poor blood glucose profiles, such as diabetics or overweight individuals. ● HIIT also produces an extended EPOC (excess post oxygen consumption) profile, or more commonly known as the after burn. As an example let’s look at the benefits of Tabata training on EPOC. o Tabata takes you into EPOC (Excess Post Oxygen Consumption) which basically means after the 4 minutes is over your body will require additional oxygen to help you recover. This in turn will elevate the consumption of fuel and in particular the body’s fat stores. Tabata has been shown to elevate EPOC for up to 48 hours following a session. Who wouldn’t want to be burning additional fat for 48 hours from just a 4 minute workout? HIIT has also demonstrated some fantastic health benefits, which for us at British Military Fitness is our key concern for all our members. Recent studies have shown that when using HIIT protocols there have been improvements in lipid profiles, reduced blood pressure and an improvement in overall myocardial function in patients suffering with cardiovascular disease. Type 2 diabetic patients showed reductions in blood glucose along with increased mitochondrial activity and GLUT4 expression following 2 weeks of 3 x 20 min HIIT sessions per week.

certain things you need to take into account to ensure the session is effective.

Pick a goal Firstly, we must understand the goal of the session. Spend some time working out exactly what you want to achieve from the high intensity work.

Energy system demands Once you have the goal you must decide which energy system you want to task. The relationship between duration, intensity and rest is very important to ensure you are sticking to the goal you set out to achieve.

Exercise selection When designing HIIT workouts avoid complex exercises. The idea is to get clients working at extremely high intensities. This will be difficult to achieve if you are asking them to perform exercises which require a high skill level. Stick with the simple exercises which involve multiple joints and large muscle groups to see the best results.

Frequency of training ACSM recommend starting with 1 HIIT session per week for those that are new to this method. Following this aim to build up to 3-4 sessions per week to see maximal results in your training.

The fitness industry itself seems to be overwhelmingly based on body composition. For this reason, we will spend a little bit of time looking at how HIIT can help improve your body composition. HIIT has repeatedly shown results to have a greater impact on fat loss than traditional steady state exercise has. Some of the reasons for this are as follows:

Using HIIT to help improve health has not only shown to be effective, but also safe. HIIT has been used effectively with no adverse reactions on some of the following patients.

An example of a HIIT session follows:

● Type 2 diabetics

Complete the following exercises as fast as you can with minimal rest in-between. Remember to maintain good form throughout the circuit:

● When using HIIT as an exercise protocol there is a greater use of lipids as a fuel source.

● Patients suffering from heart failure

● Due to the huge amounts of lactic acid produced when performing HIIT we also see an increase in growth hormone output. This hormone will have huge impacts on changing body composition such as helping to remove excess body fat and build or

● Patients suffering from angina

● Post cardial stenting and coronary artery grafting

10 press ups 10 squat thrusts 10 squat jumps 10 burpees 10 star jumps 4 x 40m sprints

When creating HIIT sessions to include in either your own workouts or for clients’, there are

Have 2 minutes rest between circuits. Try to repeat the circuit a total of 5-6 times.

● Patients following myocardial infractions

“Stick with the simple exercises which involve multiple joints and large muscle groups to see the best results.”

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THE

REFERENCES

● Blagrove, R. (2104). Minimising the interference effect during programmes of concurrent strength and endurance training. part 2: programming reccomendations. Professional strength & conditoning (32), 13-20. ● Gibala, M. J., & McGee, S. L. (2008). Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain? Exercise and Sport Sciences Reviews, 36, 58–63. ● Kemi, O. J., Haram, P. M., Loennechen, J. P., Osnes, J. B., Skomedal, T., Wisløff, U., & Ellingsen, Ø. (2005). Moderate vs. high exercise intensity: Differential effects on aerobic fitness, cardiomyocyte contractility, and endothelial function. Cardiovascular Research, 67, 161–172. ● Laursen, P. B., & Jenkins, D. G. (2002). The scientific basis for high-intensity interval training: optimising training programmes and maximising performance in highly trained endurance athletes. Sports Medicine (Auckland, N.Z.), 32(1), 53–73. ● Perry, C. G. R., Heigenhauser, G. J. F., Bonen, A., & Spriet, L. L. (2008). Highintensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition et Metabolisme, 33, 1112–1123. ● Shepherd, S. O., Cocks, M., Tipton, K. D., Wagenmakers, A. J. M., & Shaw, C. S. (2010). Improvements in insulin sensitivity and whole-body fat oxidation after a period of high-intensity interval training. British Journal of Sports Medicine. ● Shiraev, T., & Barclay, G. (2012). Evidence based exercise: Clinical benefits of high intensity interval training. Australian Family Physician, 41, 960–962. ● Sijie, T., Hainai, Y., Fengying, Y., & Jianxiong, W. (2012). High intensity interval exercise training in overweight young women. Journal of Sports Medicine and Physical Fitness, 52, 255–262. ● Tremblay, A., Simoneau, J.-A., & Bouchard, C. (1994). Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism, 43, 814–818.

Issue 9 | Obstacle Race

FEATURE: POSE METHOD OF RUNNING FOR OCR

POSE

METHOD OF

THE BASICS OF THE POSE METHOD OF RUNNING. There are only three key factors involved in the Pose Method of Running: Pose - Fall - Pull

RUNNING

Pose is the point at which your foot passes under your centre of mass and you make the shape of the number four when in contact with the floor. Practice your Pose daily until you can hold the Pose Method of Running Positioning for a full one minute.

FOR OCR

KEY POINTS ● Weight is on ball of standing foot and foot stays flat on the ground. ● Knee is bent on standing leg. ● Ankle lifted foot is under hip, ankle and foot is relaxed. ● Upper body is in alignment. Ears over shoulders, shoulders over hips, hip over ankles.

Written By James Morris

Since the invention of the very first obstacle course race, running has been an important element in our sport. Traditionally runners have trained with volume. This method of training has led to 2/3 runners getting injured each year, this can increase if you are taking part in a obstacle course race, as you will have to deal with undulating hills and mud. As a coach, I thought there had to be a better way to train safety without compromising on speed and endurance. Introducing the Pose Method, the original purpose of the Pose Method of Running was to help runners reduce risk of injuries while improving athletic performance. Since Pose Method of Running reduces stress on the knees by 53%, it is a big positive for a runner experiencing pain or injuries. The Pose Method was created by my mentor, Dr. Romanov, a Ph.D. sports scientist in 1977. It became the first method to offer a clear standard in both teaching and learning the Pose Method of Running, (or learning another athletic technique, e.g.: cycling or swimming). I learnt directly from Dr. Romanov in San Diego, while meeting the Russian Triathlon team who are all using the Pose Method, and their race placings have been getting better year on year.

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I have been practising the Pose Method of Running and Triathlon for the last 5 years, and have seen my race times decrease and fewer injuries to myself and my athletes. One of my athletes has been using the Pose Method of Running in Ultra Distance races and is running faster than ever before, with less effort.

What is Pose Method of Running? The Pose Method of Running looks at running as a movement skill. Aerobic conditioning can only take you so far, therefore an efficient movement is necessary to achieve maximal speed and distance. The Pose Method of Running breaks running down into three simple parts: the running Pose, the fall and the pull. Pose - Fall - Pull. All you have to do to run is, change support from one leg to the other by pulling the supporting foot from the ground. It is simple but takes a lot

of practice to retrain your muscle memory to learn the movement and to unlearn old habits, especially if you are a veteran runner. The four forces acting upon the body in movement are gravity, muscle elasticity, ground reaction, and muscle contractions. These forces drive the body forward when they are unbalanced. The runner must create a constant state of unbalance to allow the gravity force to drive the body forward. Running comes down to the level of skill of the runner to interact with gravity throughout the gait cycle, and use gravity to move forward. To break balance and fall forward, the weight of the body must be on the ball of the foot. Landing on the toes or the heel is not as efficient as a ball of the foot landing, and this may be one of the biggest adjustments for runners practicing the Pose method of Running. While it may be difficult to master, running in the Pose technique is quite simple. Your main goal, besides Pose - Fall - Pull, is to get your own body out of its way, and let gravity do all the work.

POSE

FALL The fall happens when you let go and use gravity to your advantage to move from one pose to the next.

KEY POINT Practice by using a wall with both feet on the ground, knees bent. Fall only as far as you can go while maintaining good alignment. Shoulders stay over hips with no bending at the waist. Then stand in Pose and fall and keep increasing the distance away from the wall as long as you can hold the correct position.

Issue 9 | Obstacle Race

FEATURE: POSE METHOD RUNNING FOR OCR

POSE METHOD PUTTING THE OF RUNNING POSE - FALL PULL TOGETHER. APPLIED TO OBSTACLE COURSE RACING

When you start the Pose Method of Running, practise the change of support by starting in the Pose position and pull the foot from the ground before the lifted foot lands. Then work up to three changes of support in a row and start running on the spot and fall to move forward. To run faster you need to be able to hold your Pose at a high fall angle, generating a higher cadence, this requires a large amount of strength. Keep falling, pull quick and stay relaxed and you will be amazed with how fast you can go. You should aim to run at 180 cadence a minute, this ideal cadence will help to achieve more speed and greater elasticity. Using a metronome can be a beneficial tool for practice. Be patient and practice your Pose drills one day a week while integrating them into short intervals. For example: one minute of falling drills and then run out 100 metre sprints to incorporate the drill you are working on, into your running, your focus in the sprints should be on the drill you were working on.

PULL The pull is where your supporting foot is pulled, instead of pushed, from the ground and movement continues.

Running on a uneven surface filled with twists and turns, can make it easier to twist an ankle or take a fall, so when you run your attention and perception increase and you become more aware of what you are doing. The uneven surface leads to a more well rounded development of your muscles, ligaments, tendons, and joints. When trail running gaze ahead to see whats coming up but at the same time check the terrain directly in front of you. You should shorten your stride, to optimise your balance and so that it is easier for your foot to land under your body and land on the ball of your foot, while landing lightly rather than tensing up. This is your optimal place of balance and it will help prevent your foot from skidding and slipping. Remember when the trail opens up, take advantage of your angle of lean and increase your speed and cadence.

WHAT RESULTS CAN YOU EXPECT FROM THE POSE METHOD OF RUNNING ● Improved performance while running fewer miles ● Reduce risk of injury, through fewer junk miles and more skill work ● Better race performance through improved form and great running efficiency.

HOW THIS BENEFITS AN OBSTACLE COURSE RACER The best part about the Pose Method of Running is that you will minimise the effort needed to move forward. No need to pump your arms, reach out, drive with your knees, or try to heed any of those cue you might of heard before, just Pose - Fall - Pull. This will benefit the elite and the recreational obstacle course racer by saving them energy while running at a fast pace, so when those troublesome obstacles come round the corner you will be able to give them one hundred percent of your effort without worrying about whether your legs have fatigue while trying to jump up the ten foot wall or carry a sandbag for one mile.

WHAT NEXT? The best way to learn the Pose Method of Running is through a coach. You get a video analysis of your running, which is the only way to really see your running form. Once a coach has taken you through the basics then it takes about six weeks of solid practice until it becomes less learning and more running. Plan on being a lifelong student as with any skill you will always be working on improvement.

KEY POINTS Pull the supporting foot from the ground, up to Pose. Use your hamstrings to pull the foot, making sure your knee points down, and the ankle pulls up under the hip. You could even slide the ankle up the leg (barefoot) just to feel that you are pulling up rather than back. Then try pulling up quickly using muscle elasticity and allow gravity to pull the leg down to the ground. Remember to make sure the foot lands on the ground at exactly the same time as you pick the other foot up. Got more questions for James Morris or need clarification. Then contact James at

JAMES@JAMESMORRISPT.CO.UK WWW.FACEBOOK.COM/JAMESMORRISPT

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Issue 9 | 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 9

Issue 9 | 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

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Issue 9 | Obstacle Race

FEATURE: OCR CLUB

OCR CLUB WRITTEN BY: VINCE JAMES

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The first rule of OCR is that you do talk about OCR. Whether we all want to admit it or not, it appears we’re all a little bit addicted to OCR’s and what’s more we’re loving them more and more by the bucket load. Just take a look, the evidence is all around us and it’s pretty impossible to escape it. We’ve all spent copious amounts of hard earned cash on the latest snazzy gear, only to then find out there’s even something snazzier on the market (Inov8’s launching their 200’s when I just brought 212’s springs to mind). Through numerous social media outlets we bore our friends and family to death (albeit some of us more than others), bleating on about our latest conquest and just how epic we are! We spend a good portion of the week training and getting up at silly o’clock at the weekend to drive for absolutely miles to run round a random muddy field in the middle of nowhere. The fact you’ve subscribed to this great magazine and reading this article just shows your devotion to this awesome sport (after

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FEATURE: OCR CLUB

having a quick flick through to see if you’ve been caught in some photos in any way, shape or form that is!) So why do we do it? Perhaps it takes us back us of our carefree childhood days. A time when walking up streams in the local park with your mates and a melted chocolate bar in your pocket, climbing (and falling from) trees, if you’re lucky scaling dodgy scaffolding on a building site or my personal favourite lamp posts was nothing short of great fun. Maybe, rather than buying the latest car, ensuring you have ample soft furnishings and staring at your oversized television watching hours of mindlessness isn’t the way to go. It’s easy to fall into the modern trappings of life, however maybe these simple childhood activities, which are strikingly similar to an OCR are the things that today still make us happy today. Maybe it’s just for one day out of week, month or year that regardless of your ability, age or background you can forget everything and tap into that primal feeling of discomfort, all your muscles working at their hardest (whether they want to or not) and your lungs begrudgingly burning away. Nowhere else will you find such a mix of every background imaginable together with one sole purpose, to be the best they can. In no other sport will you see such camaraderie and racers regularly

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sacrificing their finishing positions to help others. You will often see RPCC Warriors captain Dom Wright holding back and supporting others over those longs muddy miles. And then there’s RAW member Kerrie Fisher aka ‘The Guardian Angel’ giving up part of her kit and warmth to a complete stranger for the last gruelling kilometre at this year’s Tough Guy. These are just two examples of hundreds of examples of human kind at its very best. In this day and age wouldn’t it be refreshing to see this in everyday life? So, what other possible reasons could there be, well making a boat load of new friends is up there. Whether this be in the real or virtual world (granted you may have only friend requested them as they’re hot!), you can be sure there’s a bunch of like-minded nutters out there that are willing to help and support no matter what you’re going through, both on and off the race course. Who ever thought a bit of OCR could sort you out mentally as well as physically. Well I for one certainly didn’t. Perhaps all the medical profession need to recommend is tell you to get your ass off the sofa, stop feeling sorry for yourself and get yourself a healthy dose of exercise three times a week. Or maybe it’s just as simple as that it’s a great fun and we love a big shiny medal. Whatever your motive for putting your body

and let’s face it our minds too through it, we all have our own reasons for being part of this fantastic journey. After speaking to numerous people of all ages and abilities throughout 2014, one common theme seemed to emerge. It’s that feeling of all in it together and everyone helping everyone out and competing teams helping each other out when the going gets tough. The phrase OCR family often gets banded about and at first I’m going to be honest, I thought that this was just meant to be a bit tongue in cheek. However, after racking up several races and meeting more and more people each time I really got what people meant by this and feel very honoured to be part of this great sport. If you think about it, an OCR is much like life itself. You start off with all good intentions and aim to do the best you can. You have to take the ups (hills) with the downs and you never know what’s lurking round the corner. As much as you think you’re prepared and know what you’re doing, sometimes you just take on too much. It’s fair to say OCR has changed many of our lives for the better and for many of us, it’s just the start of an awesome journey. So whether you’re in to compete or to complete, let’s keep on turning up on those early weekend mornings, supporting fellow racers, rack up those medals, t-shirts, goody bags but most importantly truly lifelong memories.

RACE REVIEW: DIRTY DOZEN

LAURA TRY

Dirty Dozen 12km

Location: Hop Farm, Paddock Wood, Kent Number of Oobstacles: 20 Terrain: Trail / Farmland Level of mud: 4/10 Difficulty: 6/10

Race review

DIRTY DOZEN

Photography by: TONY JARVIS

Ask any seasoned OCR runner to describe a Dirty Dozen Race, and the majority will mention the incredible atmosphere and the legendary race Director, Doug The Beard Spence.

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I know Doug is good, but I wondered if he was that good, that he was able to order in the weather for his event? As we drove in to Hop Farm, the sun was beaming down on the event village and the ‘big’ obstacles. A twinge of nervousness hit me, as I began wondering if I would be able to tackle all of the obstacles without any burpee penalties this year. Dirty Dozen’s trademark are it’s big sturdy military-style obstacles. A few of them had challenged me last year so today I was going to run the course with everything I had and tackle the obstacles with confidence and determination. I was pleased to hear that the event had attracted 3 times more runners than previous years, however this made for a lengthy registration queue. Fortunately we had arrived with plenty of time to collect our packs, prepare and absorb the buzzing atmosphere. Suitably warmed up by Revolution bootcamp and a slightly delayed start due to the length of the registration queue, the race began and we were running though trails and woodland. It was a shirt while before we hit our first obstacle which split the runners up and prevented queues at the obstacles.

The course included most of the Dirty Dozen signature obstacles (which can be found at www.dirtydozenraces.com/obstacles) Always keen to leave a race with a #OCRkiss, I caught my back (accidentally) on the Barbarella barbed wire crawl, getting too excited and trying to go as fast as I could! The cold water from 4 Smoking Barrels and the She ep Deep took my breath away but it felt great on my lactic acid filled legs after completing hill repeat runs and Bitch Ditch. Unfortunately, I did not make it across the Tarzan (monkey) Bars, which meant I was faced with the penalty of 20 chest-to-floor burpees. Back to the childrens playground and more practise for me! Each event I take part in, there is often a word that springs to mind after, and on this occasion it is river wading! I checked the definition of ‘wading’ and it is defined as “walk with effort through water”. That couldn’t be more fitting. We were in the knee deep river for so long, I am sure my legs are still recovering now. On exiting, I imagined this is how a triathlete must feel after getting off their bike as my legs felt like lead and I felt uncoordinated. As soon as I found my running rhythm again,

we were directed straight back into the river, cheeky cheeky race directors. It was great to see the inclusion of new obstacles in the event; a rope traverse over water where we crawled along the top of it as opposed to under it. I had never done this ‘style’ before and didn’t feel great about my first attempt being in a race environment. Sporting my #teammddykit crop top, I could be heard screaming “OUCH….. My tummy” as I clumsily dragged myself across it, incidentally, getting a lovely rope burn right up the middle of my stomach. Another body and mind zapping challenge was dragging a tyre by a rope along a lengthy, uneven, boggy trail. It bounced all over the place, filling with water, falling into ditches and generally being a nuisance. An incredibly long log carry winded though what looked like a quad biking track, weaving in and out, hair-pinning back and forth. Every time I thought I was close to the end, the course took us back out testing my physical and mental stamina. The only thing keeping me going was hearing the words of encouragement from fellow runners and friends who were close by.

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RACE REVIEW: DIRTY DOZEN

I loved the new obstacle “After Thought”, an enormous wooden A frame ladder. I had seen some top OCR runners in a Facebook video earlier that week run straight up and down it with no hands, however being my clumsy self, I opted for the safer climbing alternative. It’s great to see new obstacles at a race each year, showing the organisers are always evolving and mixing it up. Wall climbing is a vital part of Dirty Dozen races with 3 incline walls, an Irish Table and a 10 foot wall. This year, my technique had improved as I was able to tackle the incline walls and Irish table quicker than the year before, thanks to The Beard’s You Tube videos. Last year, the 10ft wall truly beat me! I was determined to get over it this year, in one attempt and with ease, however at the end of the race and after racing hard, I felt exhausted. With only 100m of the race remaining, to my relief when I approached the wall, there was 2 ledges allowing me to step up, grab the top and then do ‘The Beard Heel Hook’ technique. Hallelujah for that extra ledge! Dirty Dozen is one of the few races, where the Race Director personally greets every

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runner over the finish line with a hug and a photo. Sadly, on this occasion, I didn’t get my finishing line hug with the main man as he had been called off to off do important things - a man with a beard that big has responsibilities after all! Near enough falling over the finish with joy, instead of hugging Doug, I just hugged everyone else I knew instead. I was pleased I had given it my all and that my obstacle technique was improving. DryRobe on, vouchers in hand, now it was time to cash them in for a Chia Charge flapjack, protein porridge, Dirty Dozen tech t-shirt and the all important (new design) trophy Bobble Hat at add to my collection!!!! I am continually impressed with the quality of obstacles, marshals and course markings. Doug and his team line the entire course with flags and tape which ensures everyone stays on the correct route and does not get lost. You get so much from the day; free car parking, spectators and bag drop, free race photography from the fantastic Epic Action Imagery, a buzzing atmosphere and post-race goodies. The entry price is excellent value -

You may even want to look at the season pass which allows you to run every single event! There are some crazy people out there that run 2 or 3 Dirty Dozens in a day!

The all important question ... Would I do it again? Absolutely! 100%. After all, I have a double extra special hug owed to me. I will always attend Dirty Dozen Races to soak up the atmosphere, challenge myself with the ‘big’ obstacles and the ever changing course and to earn my well-deserved Bobble Hat. AFTERNOTE: Sadly, I was hit quite badly Saturday evening with a naughty little tummy bug. I am guessing I picked it up from ‘4 Smoking Barrels’ water dunk. This is rare - I did not wash my hands after the event and perhaps didn’t take necessary precautions. So please take care not to ingest ANY water during an OCR

PROFILES: A MAN WITH A PLAN

A MAN

WITH A

PLAN WRITTEN BY: CARL WIBBERLEY PHOTOGRAPHY BY: EPIC ACTION IMAGERY & pic2go uk

How long does it take to go from being race fit to being the most unfit you’ve ever been in your life? Well I can answer that from personal experience. For me it’s taken18 months to be exact. Check out the pictures in this feature. Set around 18 months apart and about 25kg difference. At this moment in time, while I’m sat writing this, it’s finally come to the stage where I have to admit to myself that what I’ve been doing just isn’t great for me. You start a new business and become so engrossed in what needs to be done to get to your end goal, that everything else gets brushed under the carpet: training, eating and fitness. When the magazine started I had this crazy idea that I’d have loads of time to train through the week and would be racing better than ever at the weekends. WRONG! Once you open that email inbox then you can say goodbye to most of the day. Its amazing that ORM is doing so well and it makes me so proud, but to make it the success it has been, has meant myself and Kevin have had to say goodbye to leisure time for a few months. It has meant a double silver win at ‘The Running Awards’, in the ‘best running publication’ category, so it’s definitely been worth it.

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Time to end the excuses has now arrived. Juggling work and home life has become so much easier now, even after welcoming a new member into the Wibberley household in April, so I felt it was time to get my head down with my training. In chatting to Lee Pickering one of the star racers over at Team Muddy Kit, we’d discussed that I wanted to get back on track with my racing so Lee suggested I set an end goal. This is where the crazy idea to try and qualify for the newly formed OCR UK Championships came about. The qualifying race we chose was The Nuts Challenge in September. This is where Lee and his fantastic skills as a running coach jumped in. We live a million miles apart, so one on one run coaching from his business LETS RUN was out of the question, but Lee was able to put me together a bespoke training plan, which is the next best thing.

day. I literally feel like I’m being rehabilitated I’m so unfit! Grip strength has gone, upper body strength is no match for the 100kgs I currently weight. Oh dear, I’m in a pickle. As well as training doing its integral bit, I’ve also cleaned up my diet from an average of 4000 calories a day to just 2000. The portions have been halved and the carbs have been cleaned up. My day goes something like this now Wake up = Large glass of water Breakfast = Omelette, spinach, lentils, garlic OR Muesli with mixed nuts and seeds Lunch = Sweet potato, tuna, cottage cheese, carrot celery or cucumber sticks Dinner = A nice portion of protein with plenty of vegetables Before bed = Large glass of water

The training plan has a gradual run step up and plenty of hills and sprint work mixed in. Yep, cheers Lee! I can literally get out of bed, look at my spread sheet of dates on the wall, and I know exactly what I’m going to be doing and when. In addition to this, I also have a strength plan with everything from squats to burpees put together to gradually build up until the big

Around Training = Mountain Fuel system and Bio Synergy Paleo Protein powder which are my top draw products I’ve found. These foods have been carefully selected to help me to recover to the best of my ability while still not going overboard on the calories.

Issue 9 | Obstacle Race

PROFILES: A MAN WITH A PLAN

Wipe away your fears It’s time to get dirty

Take on your first Tough Sh!t So the goals are set and the challenge is now on to get race fit by September. Get my weight down to around 80kgs and be like a whippet over obstacles. Easy right? I’ll keep you updated on my progress through the issues leading up to the qualifier either in my editors letter or if there’s enough interesting stories to share along the way, I’ll make a nice update article for you to enjoy. Wish me luck and feel free to check I’m training by giving me intermittent motivational abuse through my Facebook profile.

Saturday 24 October The Maultway, Camberley, Surrey www.toughsht.co.uk

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KIT TESTING

GARMIN ® VIRB X & VIRB XE

i For more information about Garmins other outdoor products and services, go to

www.garmin.com/outdoors www.garmin.blogs.com and

twitter.com/garmin

RRP

£239.99£319.99 Garmin have announced the next generation of HD action cameras, VIRB X and VIRB XE. Compact and capable of shooting rich, high-definition, wide-angle footage, VIRB X and XE boast an all-new form factor allowing for more mounting options. Waterproof to 50 meters, the updated camera design is even

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more rugged, and doesn’t require an external case for underwater shooting. VIRB X and XE delivers enhanced video and audio modes to the action camera community, along with a new user experience with G-Metrix. Using a multitude of built-in sensors and wireless options, G-Metrix captures action data like speed and g-force and turns it into animated data overlays, creating a richer viewer experience. Garmins free mobile and desktop software allows users to tell their adventures in greater detail and create compelling action videos in a

breeze. G-Metrix works seamlessly within the Garmin ecosystem no matter what the activity. Whether users want to analyse their power output by overlaying Vector™ data, show off high G-loading during an aerobatic flight, relive the runs made and vertical feet covered during a powder day with the help of fçnix® 3, or see the acceleration and highlight top speed on the racetrack, with G-Metrix VIRB X and XE become the ultimate action cameras. “With the updated design, enhanced recording options, built-in sensors and the introduction of G-Metrix, VIRB X and XE represent a bold step forward in the evolution of action cameras for consumers and professionals alike.”

DESIGNED FOR ACTION Shooting rich, wide-angle footage, VIRB XE is designed to shoot professional HD footage at 1440p/30fps and 1080p/60fps with super slow-mo, image stabilisation and different zoom levels. VIRB X shoots crisp HD footage at 1080p/30fps and 720p/60fps with slow-mo and zoom options. With the still image sensor, both versions can capture sharp still photos and photo bursts with up to 12MP image quality. Additionally, VIRB XE has a Pro Mode with more advanced manual camera adjustments such as white balance control, sharpness control, color profile control, ISO limit and exposure bias. Meant to withstand the toughest environments, both VIRB XE and VIRB X are waterproof to 50 meters and dont require an external case. Featuring a hydrophobic, flat glass lens, underwater shots are crystal clear while transitions in and out of the water are unobstructed by droplets. With the updated design, VIRB X and XE boast a new microphone for extremely clear audio, even underwater, and Bluetooth Audio connectivity for Bluetooth-enabled headsets or microphones. VIRB X and XE also have improved, more professional and secure mounts with a non-slip allen head tightening system, allowing maximum torque for impact and vibration resistance. G-Metrix uses the action data recorded by a variety of built in and connected sensors of VIRB X and XE to charge the next action video with more excitement and emotion. With G-Metrix, VIRB X and XE utilise internal sensors like the high-sensitivity GPS, accelerometer and gyroscope, and compatible devices and accessories like an HRM-Run, fçnix 3 multisport watch or Vector power meter to track movements in real time and capture more

performance data. Additionally VIRB X and XE are compatible with Bluetooth-enabled OBD tools to capture true vehicle data like speed, RPM and throttle position. Through the built-in Wi-Fi, users can now connect VIRB X and XE to the VIRB Mobile app on both smartphones and tablets. With VIRB Mobile, users can get a live stream of video to setup shots and see what’s being recorded, control and view multiple cameras, or even quickly edit and overlay G-Metrix data, making it easier than ever to upload and share video content. Additionally, when connected to the mobile app, users will never lose their camera with the VIRB tracking feature, which records the last known GPS position of the camera for easy recovery.

COMPACT AND EASY TO USE With the updated form factor, VIRB X and XE take the guesswork out of using action cameras and capturing great video. A high-contrast 1” display allows for fast and straightforward camera configuration, and with one-touch controls, users can easily wake the device and start and stop recording with a simple switch. There is also a dedicated photo button to take stills at any time, even while the camera is recording. Using removable and rechargeable batteries, VIRB X and XE can get up to 2 hours of battery life at 1080p and store video and data on microSD cards. The cameras also feature weatherproof contacts for rugged charging and powering on the go.

EDITING MADE SIMPLE VIRB Edit™, Garmins free desktop editing software, can automatically generate great, ready-to-share videos with the G-Metrix data collected by VIRB. Or, users can choose manual controls to review and edit footage, adjust the G-Metrix data gauges and add music. Using the GPS timestamp, VIRB Edit can also automatically sync footage from multiple cameras for seamless angle switching in multicamera compilation edits. Users will even be able to create custom performance gauges and graphs for a more unique video. The VIRB Mobile app can also be used for quick edits, or while on the go, on both smartphones and tablets. With the app, users can quickly cut footage, overlay MotionMetrix gauges and add music, which makes uploading and sharing content faster and more painless. VIRB X and XE will be available for purchase in summer 2015. VIRB X will have a suggested retail price of £239.99, and VIRB XE will have a suggested retail price of £319.99. VIRB X and XE are the latest solutions from Garmins expanding outdoor segment, which focuses on developing technologies and innovations to enhance users’ outdoor experiences. Whether hiking, hunting, geocaching, golfing, dog tracking, or capturing it all on VIRB action cameras, Garmin outdoor devices are becoming essential tools for outdoor enthusiasts of all levels.

AVAILABLE FROM GARMIN.COM

RACE REVIEW: BATTLE OF LANSDOWN

RACE REVIEW

TONY AND KEELEY MARDON

BATTLE OF

Location: Bath

Number of Obstacles: 20-30 Sort of Terrain: Good cross country, sometimes hilly

LANSDOWN

A BRIEF HISTORY LESSON... It's easy to forget about our civil war, with America seemingly obsessed with theirs, but have one we did...The actual battle of Lansdown (or Lansdowne) was fought on the 5th of July 1643 just outside of Bath, Somerset, during the English Civil War. This battlefield is where my wife and I (and a few hundred others) headed for the inaugural OCR of the same name.

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On a cold day, we were thankful for a warm race HQ at Bath Race Course which gave us time to prepare in comfort. The cheery Race Director made himself known to all and warned us of the freezing cold water we would have to negotiate. Registration, where we were given a tee-shirt (hooray-we love our freebies), numbers and timing chips, as well as the bag drop was easy going and uncomplicated. Having driven from Whitstable in Kent that morning we'd arrived earlier than anticipated but cheekily snuck into the first wave, the beginning of each being marked with an archer firing at a target. A nice touch and made the race feel a little like The Hunger Games (although she didnâ&#x20AC;&#x2122;t try to kill us). We were off and after around 350

Level of Mud: 1 Difficulty Level: 4

years, warriors were on the fields once more... The 7.5km race felt a little like a race of two halves. During the first few kilometres, we both commented that it would be ideal for an OCR beginner. There were plenty of stretches where some good running could be found, broken up by mainly simple but effective obstacles. Being runners ourselves, this suited us to a certain extent but we were on the lookout for some more testing features too...The ground consisted of good trails and the scenery, as you would expect in this part of the country, was lovely. The real fun began further in the course. The ground became much hillier and far more challenging, as did some of the obstacles. We climbed some interestingly shaped towers and

threw ourselves along cargo nets suspended from trees. High walls, skips of water, balance beams and other familiar sights greeted us. The sandbag carry provided a couple of problems, namely the weight and the single file, steep incline which had to be climbed. This section provided the trickiest and most frustrating part of the course with people having to drag or throw their sandbags which created a bottleneck. The race organisers may have misjudged this slightly as many people struggled here, creating a queue as people waited for the sandbags to be returned. This can be easily rectified for the next race though, maybe differently weighted bags? A long, wet and entertaining waterslide more than made up for this though, moving out of the way

at the bottom pretty sharpish in order not to feel like a pin at a bowling alley... Some racers may feel they need more demanding obstacles a little more often, but for us it made a nice change to be able to actually run a little between them. No deep mud also made this more possible and not really knowing what to expect from this one made it all the more exciting. As the arrows started to lead us round back to the racecourse, we knew the end was near. A couple more climbs and a big heave up over the roof of a transit van and it was over. A young guy had been close behind us the last mile or so which pushed us on a bit faster than we had been travelling. We crossed the finish line

a little before him, our competitiveness getting the better of us by then. A good medal (we like our bling!) and a bottle of water was handed to us as we completed the event along with congratulations from the officials. One thing we both commented on was the marshals, although very friendly on the course, some were reluctant to lend a hand when needed which is fine, but a little assistance on occasion might have been called for. Bag collection and a quick change followed by the obligatory post-race pint and a pulled pork bap in the beautifully warm marquee ended the event for us. Usually I run alone, so running with Keeley was a lot of fun. Although I do love running by myself, watching each other stumble over

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RACE REVIEW: BATTLE OF LANSDOWN

obstacles added to the enjoyment of this race. I think a good time could be achieved here, but the emphasis was on fun for us. To make the long journey worthwhile, we booked a hotel in the beautiful city of Bath, so after a quick potter around, we checked in and had a bit of a rest before going out for a lovely dinner. It was a long drive for a 7.5km race, so we made the most of the rest of the weekend. Although we both had a great break, having completed The Battle of Lansdown Race once, I dont think we would make the trek from Kent again. If we lived closer, it would be different and it may well be added to the events calendar. We would certainly recommend it to both rookies and the more experienced alike. A first event that appeared to run well without major issues. I would expect to see this go from strength to strength as the word about this event spreads. Good fun. Thank you.

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FEATURE: NO EGO CHALLENGE

NO EGO

CHALLENGE Do you want to know exactly what No Ego Challenge has in store for you. We caught up with Brian Lee (Owner and race director) to ask about the new course he has planned.

Brian tell us a little about No Ego Challenge and how it all began? For over 10 years I lived in the US, working in the construction industry. Whilst living in Illinois, I got really involved in running, particularly obstacle races and it got me hooked. After seeing the popularity of challenge and adventure racing in the US I felt there was the opportunity to develop further races in the UK, particularly the Mud/Obstacle and Head Torch races areas. Since returning to the UK I began to combine my love of fitness, obstacle courses and my love of Cumbria and the Lake District. This resulted in developing the No Ego Challenge brand and I haven’t looked back since. This will be the fourth year for No Ego and we are back to where it all began – Greystoke Castle, near Penrith, with the No Ego Mud Challenge, the Penrith Beast this October We've got big things planned and this year will see MASSIVE improvements and changes to the course, with a much BETTER event village, BIGGER obstacles, MORE mud, MORE water, LONGER forest sections and most importantly MORE fun. We’ve gone back to the beginning and completely redesigned our course, keeping our favourite obstacles but adding new bigger and better ones to create a course you’ve never experienced anywhere else. Last year the course went a little over the designed 10km. With such amazing terrain to work with we just couldn’t leave out areas that are unique to the terrain and we knew our runners would love.

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For this reason we’ve upped the distance this year to 12km taking in tough, muddy terrain, forest areas, bogs, streams, lakes and quarries. Did we mention the mud? We are very lucky to say that we have the most varied terrain for an OCR in the U.K. Being able to have runners go through fields, quarries, lakes, rivers, small woodland to the unique setting of Greystoke forest. We could do an event solely in the forest, it is brilliant in there. So this year we have gone further into the forest and added obstacle with a tree theme, photos to come soon, Follow the markers well, if you go wrong in here we will be looking for you for a week! The terrain is by far some of the most challenging in the UK, let alone the Lake District and the views from the course are some of the most beautiful in England, if you can keep your head up long enough to appreciate them that is. This year we’re looking at having around 60, yes 60, gruelling military style assault course obstacles that will test more than your stamina and strength. There will be obstacles you will need help to get under and over and that’s where leaving your ego at home comes in. This course is all about team work and cooperation. Whether you’re part of a team that helps everyone else out, or your running solo, the aim is for all runners to help each other and have a fantastic time. Remember this is a challenge, not a race! Our obstacle races are not about being the fastest or the toughest. Over 75% of our entrants run as

part of a team and trust us you will need your friends to get you through the course! It’s all about cooperation, teamwork and fun and for this reason we opt not to time the course. The first wave is usually for the Elite athletes, but in some ways they get the easiest run as all the obstacles are clean and dry. It’s the guys later in the day that have the biggest challenge. Are No Ego challenges primarily obstacle racing events or do you do others too? Not at all. We have three event series throughout the year – our Mud Challenges which take place twice a year in the north of the UK which includes our Greystoke Mud Challenge. But we also have a Head Torch Race series and a Conquer The Forest trail race series. Our Head Torch Races take place from December to late February in various locations including Dalby Forest (N. Yorkshire), Dodd Wood and Whinlatter Forest near Keswick (Cumbria), Morpeth in the North East and Cuerden Valley just outside Preston. We had 5 events this Winter, but with new locations being sent to us all the time, this series will definitely grow. Our ‘’Conquer The Forest’’ series are good old fashioned trail races through some of the most beautiful and toughest forests in the UK from Dalby in Yorkshire to Otterburn Army training ground in Northumberland. This series will also grow, with a new location being announced soon in Yorkshire. We find the best

and worst areas of the forest to run a tough 10k, 10 mile and at Dalby Forest a trail half marathon. Once you get into trail running, night or day, road running feels very boring. Both series are really stripped back events. It’s the runners versus the terrain. There’s nothing quite like running through a pitch black forest at night with nothing but your head torch and a few strategically placed signs to guide you. So many runners who take part say it’s the best experience they have all year. You can run some of these forests a thousand times in the day light but it never prepares you for what you face in the dark. We’ve had nothing but positive feedback from all the runners with many taking part in every event throughout the year and we are planning much for the 2015/16 series. Watch this space! What sort of racer do you think No Ego Challenges appeal to? Our No Ego Challenges appeal to all kinds of racers. We get the elite men and women who want to win with a ridiculously fast time to the fun runners and groups who come to try something completely out their comfort zone, some raise huge amounts of money for charities and have an amazing time with friends and family. You never forget that first time you disappear up to your chest in mud, or climb a 20 foot army rope to hit that cow bell. The feeling of that achievement really hits home for a lot of our runners who just keep coming back.

Individuals always say that the camaraderie at No Ego Challenges events is by far the best of the OCR events. Teams of runners are always willing to add another ‘member’ half way through the event. You will need help at several of our obstacles, but there is always plenty of help on hand. We have an almost exact 50/50 split between male and female competitors at all our race and it’s great to see everyone meeting new friends, taking part in something that really challenges them and creates memories you’ll never forget. What’s your favorite obstacle on the course Brian? My favorite obstacle to build and to run over and watch is the floating platforms on the lake. We have developed this over 2 years. It started off as a lily pad type obstacle with only about 10% of runners getting across to the Island. The platforms have evolved into wobbling platforms linking the lake edge to an island. It is hilarious watching people on this obstacle. The guys need to slow down and take a leaf out of the girls book and keep their running to small quick steps, rather than yahoo lets ‘Go Big’ steps. This one doesn’t have a name yet, it will be a caption competition soon. There are some very creative people out there with some great names. So it will be up to our No Ego ers to name it. This year we will have tight ropes (the easy option) and loose ropes (the tough

option) linking the platforms together, on past experience the guys should do the easy option! What dates do you have planned for 2015/16? We have three events left this year, two ‘’Conquer the forest’’ and our Penrith beast Mud challenge. Then the winter series head torch events kick in. For 2016, we have just secured two new mud challenge locations, they follow the same lines as Greystoke Estates. These locations and dates will be announced this summer. They will both have multi terrain, hills, lakes, bogs, rivers and huge amount of mud and my favorite, if you hadn’t already guessed, FORESTS. There is nothing better than not knowing where you are going next. Who wants open fields and flat terrain? There are lots of choices out there for all OCR’s now, but finding the right location is key. We feel we have found the best. Big open areas where you can see everything in front of you, spoils the anticipation. We have spent a lot of time looking at locations and saying ‘no’ to almost all of them. We certainly don’t do ‘boring’ locations. Where can people find out more about No Ego Challenge? To sign up to all our events including this year’s Penrith Mud Challenge at Greystoke Castle go to www.noegochallenge.com, follow us on Twitter @NoEgoChallenge or search for us on Facebook.

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FEATURE: FLY ME TO THE MUD

REGULARS: CAPTION COMP

Caption

COMPETITION PHOTO BY: Richard Burley, Epic Action Imagery

WIN

A PAIR OF ZERO POINT COMPRESSION CALF SLEEVES

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

Winner of the PROMIXX 2.0 PROTEIN SHAKER was Tim OCR Wain with “Eek, I think i see a mouse” TERMS & CONDITIONS

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

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BOOTCAMP

VISITS

LISTING

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

Find your perfect OCR place to train situated near you with our handy listing.

Nationwide FIT CAMPUK Ltd Redditch, Wythall / BIrmingham, Edgbaston / Brimingham, Solihull, Sutton Coldfield, Tamworth, Lichfield , Barton / Burton Up Trent 07966 638 009

www.fitcampuk.co.uk Facebook: Fitcampuk BRITISH MILITARY FITNESS Outdoor sessions in 140 Parks Nationwide 020 8996 2220

www.britishmilitaryfitness.com Facebook: britishmilitaryfitness

North

South East

THE OBSTACLE GYM

BOOTCAMP REVOLUTION OBSTACLE COURSE

IMMORTAL FITNESS

Lutterworth

Rayne, Essex

0726912988

07792 881255

07963202339

info@reaperevents.co.uk

www.bootcamprevolution.co.uk Facebook: TheBootcampRevolution

www.immortalfitness.co.uk Facebook: Immertalfit

Facebook: The Obstacle GYM

West Midlands O.P.T OUTDOOR PHYSICAL TRAINING Redditch, Bromsgrove, Rubery, Alcester RFC, Droitwich RFC 07885 416446 outdoorpt@hotmail.co.uk

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

UK OUTDOOR FITNESS “BOOTCAMPS AND OBSTACLE TRAINING”

East of England

Leeds, Bradford, York, Sheffield, Castleford, Huddersfield

Highfields Farm, Caldecote, Cambridge, CB23 7NX

07964 787981

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

North West PRIME HEALTH & FITNESS Ellesmereport CH65 1AE 07885764077

info@primehealthandfitness.co.uk Facebook: Prime Health and Fitness

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South

Midlands

Obstacle Race | Issue 9

FORTITUDE FITNESS CENTRE

ENERGISE MUD RUNNERS LTD

GUARDIAN FITNESS OCR TRAINING SE London

Milton Keynes, Buckinghamshire

07584 414206

07592750709

www.guardianfitness.co.uk

www.mud-runners.co.uk Facebook: EnergiseMudRunners

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

SPARTAN GROUP X ORPINGTON ORFC Leesons Way, Orpington, Kent, BR5 2QB 02037315351

www.toughlove.mobi/sgx Facebook: sgxorpington

08454561336

www.wildforestgym.com Facebook: Wildforestgym

07876635234

WELLFIT OUTDOOR FITNESS

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

Turnbridge Wells, Kent

Wales

MARLOW/HAMBLEDEN/HENLEY

5 STAR BOOTCAMPS 07525 843326

www.fivestarbootcamps.co.uk Facebook: 5STAR BOOTCAMPS

07886 035773

THE OBSTACLE GYM Shawell Woods, Swinford Road Lutterworth LE17 4HP

www.wellfitoutdoorfitness.com Facebook: Wellfit outdoor fitness

STEVE WALL PERSONAL TRAINING & MOTIVATION

SAM WINKWORTH ACADEMY “BOOTCAMP EXTREME”

Rhondda, Merthyr Mawr Dunes, Caerphilly

The Vine Cricket Ground Sevenoaks, Kent

07940 343387

07817403398

Facebook: Steve Wall

www.samwinkworth.com

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

TELL US WHAT YOU THOUGHT: A fantastic facility with every obstacle you could wish for spread over a 900 meter course. Everything from cargo nets to rope climbs can be conquered on this course. The location is easily accessible. Chris and

the team are on had to talk you through everything you could wish to know. ● QUALITY OF OBSTACLES

17/20

● AVAILABILITY OF COACHES

15/20

● TERRAIN

15 /20

● VALUE FOR MONEY

18/20

● ACCESSIBILITY OF LOCATION

19/20

Total : 84/100

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REGULARS: EVENTS LISTING

Events page

July ‘15

Reaper Events Solstice Soul Taker 10km

The Summer Ram Run 4th & 5th July 2015

Mucky Races Muddy 5 & 10 5km/10km

20th June 2015

Stoneleigh Park, Coventry

18th July 2015

Coventry

ramrun.co.uk

Colchester

reaperevents.co.uk

From £45

muckyraces.co.uk

From £35

Spartan Race - Sprint Back 2 The Trenches - The Big Push 6km/12km/18km

For a more comprehensive list of upcoming events go to

21st June 2015

WWW.OBSTACLERACEMAGAZINE.CO.UK/EVENTS

Surrey

back2thetrenches.co.uk

From £32 Superhuman Games

Surrey

Spartan Super Race 13km

6th & 7th June 2015

Mud Monsters Run 5km, 10km & 20km

naturalfitnesscompany.co.uk

21st June 2015

Bristol

7th June 2015

South Wales

superhumanevents.com

West Sussex

£10 each or £35 for Family of 4

£40pp

mudmonstersrun.co.uk

The Suffering V 5km 6th June 2015 Rockingham Castle, Leicestershire

thesufferingrace.co.uk

From £43 The Suffering 10km 6th June 2015

From £40

Xrunner - Water Wipeout 5km/10km

Airfield Anarchy Mudfest 5km, 10km & 10 mile

20th June 2015

13th & 14th June 2015

xrunner.co.uk

Newark Showground

From £49

Nottingham

airfieldanarchy.com

From £75

Brutal 10 12 Hour Enduro 20th June 2015 Bordon Heaths, Hampshire

Rockingham Castle, Leicestershire

The Whole Earth Man Vs Horse Marathon

thesufferingrace.co.uk

13th June 2015

From £43

From £50

Llanwrtyd Wells, Wales

wonder-fuel.wholeearthfoods. com/our-events

Tough Mudder 20km

The Major Series 5km & 10km 6th June 2015

From £25

Scotland

themajorseries.com

The Hurt Zone 12km

From £45

13th June 2015 Surrey

brutalrun.co.uk

20th June 2015

toughmudder.co.uk

£125

Pain & Suffering 10 mile

hurtzone.co.uk

Spartan Race - South Wales Sprint 5km

7th June 2015

From £26

20th June 2015 South Wales

Rockingham Castle, Leicestershire

thesufferingrace.co.uk

The Wolf Run 10km

uk.spartan.com

From £43

13th & 14th June 2015

From £55

Leicestershire

Ultm8 Warrior

thewolfrun.com

The Eliminator Race

7th June 2015

From £39

20th June 2015 East Sussex

Vigo RFC, Gravesend, Kent

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ultm8warrior.co.uk

Mud Kids

the-eliminator-race.co.uk

£7.50

14th June 2015

From £75

Obstacle Race | Issue 9

From £36

uk.spartan.com

From £66 The Cannibal Run 6km 21st June 2015 Devon

www.cannibalrun.com

£45-£55 pp Suck It Up Buttercup 8km 27th June 2015 Ayr Racecourse, Scotland

centauroutdoorevents.com.au/ suck-it-up-buttercup-uk/home

From £36 Total Warrior 12km 27th & 28th June 2015 Leeds

totalwarrior.co.uk

From £69 Overload Run 10km 27th June 2015 Derbyshire

overloadrun.co.uk

From £30 Pukka Races 5/10 mile 28th June 2015 Surrey

pukkaraces.co.uk

From £28

5km

Spartan Race Sprint 5km

4th July 2015

18th July 2015

Manchester

Midlothian

uk.spartanrace.com

uk.spartan.com

From £72

From £68

Brutal 10 10km

Judgement Day 10km/20km

4th July 2015

18th & 19th July 2015

Hampshire

Pippingford Park

brutalrun.co.uk

judgement-day.co.uk

£18

From £65

Spartan Race - Super 13km

Spartan Race Super 13km

5th July 2015

19th July 2015

Manchester

Midlothian

uk.spartanrace.com

uk.spartan.com

From £66

From £74

Mud Strong - TEAM 10km

No Ego Challenge, Conquer The Forest 10km & Half Marathon

5th July 2015 Surrey

naturalfitnesscompany.co.uk

£45 Dirty Dozen Races 6km/12km 11th July 2015 Monmouthshire

dirtydozenraces.co.uk

From £50

19th July 2015 Dalby Forest,North Yorkshire

noegochallenge.com

£23 Ultm8 Warrior 1km/2km/3km 19th July 2015 Wetherby, West Yorkshire

ultm8warrior.co.uk

From £7.50

Cotswold Forest Warrior 5km/10km

River Rat Race 10km

11th & 12th July 2015

25th July 2015

Cheltenham

London

forestwarrior.co.uk

londonriverratrace.com

£60 Rough Runner The South 5km/10km & 10 mile 18th July 2015 Hampshire

roughrunner.co.uk

From £48

From £55 Tough Guy,Nettle Warrior 10km/15km 26th July 2015 Staffordshire

toughguy.co.uk

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