Obstacle Race Magazine Issue 13

TURES MUDDY ADVEN R U YO LL A H YOU THROUG SUPPORTING

5 / MAR ‘16 £4.9 ISSUE #13 FEB

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2016 RACE WALL PLANNER

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R TRAINING e nail your race pac FEATURE

R BEST OCG TRAININ S APP our apps to keep yack training on tr

BASE LAYERS REVIEWED OBSTACLE OF H ONacT THatEthM e best obst les a look on the circuit

CARDIO TRAINING WITHOUT THE RUNNING ning, if you hate run you’ll love this

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EDITOR’S LETTER

New year, new design - we hope you like it.

Managing Director Kevin Newey kevin@obstacleracemagazine.com 07932 411592

Designed By RAWWW www.rawww.com 0845 371 0993

Editor Carl Wibberley carl@obstacleracemagazine.com 01246 241780

Published By Spuddy Media Ltd, 370 Wheelwright Lane, Ash Green Coventry, CV7 9HL

Advertising Tom De Planta tom@obstacleracemagazine.com 07747 692080

Printed By Warners Midlands Plc The Maltings, Manor Lane, Bourne, Lincolnshire PE10 9PH 01778 395 111

Subscriptions Caroline Newey caroline@obstacleracemagazine.com 07827 962542

CONTRIBUTORS Dave Peters (Every man needs his shed), Sam Winkworth (Setting targets for 2016), Lee Pickering (Let's Run – 5 KM training plan), Bootcamp Revolution (D.O.M.S), Joel Hicks (Always With A Smile), Coach Michael (Build your 2016 race calandar), Stuart Amory (George's Journey) Rob Foulkes (Muddy Race), Mari Weider (Viking Race)

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

Kevin and I have been working closely with our team of designers to ensure that once again we can deliver something fresh for the New Year.

Although we’ve just celebrated our second birthday, it sometimes seems like a lifetime since this roller coaster ride of fun and adventure began.

2015 was an amazing year for us, we managed to win the Silver award at The Running awards for the second year running, and our race ‘The Mudnificent 7’ won the award for ‘Best Newcomer’ to the industry as voted for by the OCR community.

Now to 2016, what are our goals for the coming year? Well I for one want to spend a lot more time training. I love what I do and it’s my passion to put this together for you all, but I have to admit I get a little obsessive about it and my training has suffered for it. So this year is the year I get a few things I really want out of racing. The first of those is a top ten finish at a competitive OCR. And by training for this it will allow me to enjoy my other runs throughout the year as my fitness gets back to what it was. This also give you all permission to get on my case if the next time you see me I’m stood in the magazine marquee when I should be racing. My second target is to get myself to as many races outside the UK as possible – let’s get exploring!

I think 2016 is going to be the best one in UK OCR so far.

Don’t forget to get in touch at carl@obstacleracemagazine.com

Ca rl

CARL WIBBERLEY (EDITOR)

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CONTENTS FEATURES

8 SETTING TARGETS FOR 2016 A guide to setting yourself the right targets to get you to where you want to be in 2016.

12 RUNNING FROM A BAD DIET You can’t outrun a bad diet no matter how hard you try. We share some tips on how to keep it clean.

14 FOREST WARRIOR Forest Warrior tell us all about themselves.

16 AN ADJUDICATORS TALE Sophie tells us all about what it was like to be an Adjudicator at the inaugural UK Championships.

20 IMPROVE YOUR GRIP STRENGTH

94 THE POWER OF BEETROOT JUICE We share the secret performance enhancing properties of Beetroot juice.

Are you fed up of ending up in the mud under the monkey bars?

We’ll share how to get cast iron grip.

26 5KM RACE TRAINING Get your best 5k time yet with this simple to follow training schedule.

30 EVERY MAN NEEDS HIS SHED Read why every man and woman needs a ‘shed’.

48 DOMS PT Emma from BC Revolution shares how to deal with post race DOMS.

52 BEST VALUE EVENTS FOR UNDER £40

90 GEORGE'S JOURNEY The final installment of the adventures George has had throughout 2015.

Our guide on the best value events that won't break the bank.

82 THE POWER OF NUT BUTTER Can this highly addictive substance really be good for us?

84 THE BEST APPS FOR OCR TRAINING A selection of the best apps to help your training and racing goals.

88 CARDIO WITHOUT THE RUN

PROFILES

54 MARSHALS THE BACKBONE OF OCR

Where would we be without these fantastic OCR angels keeping an eye on us whilst we’re having fun.

Some of the best ways to hit your cardio training hard but without a single mile being run.

104 TO INSPIRE

98 BUILD YOUR RACE CALENDAR

108 EVENT ROUND UP

Coach Michael from Wild Forest Gym helps you to build the perfect race calendar.

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Matt shares his inspiring story of his fight to get a healthier lifestyle.

Snippets of information about the races that have taken place since the last issue.

REGULARS

22 MUDDY RACE Some training tips and more from the boys and girls in green.

36 ALWAYS WITH A SMILE Following the loveable Joel Hicks on his fun advertures.

44 BRITISH MILITARY FITNESS The BMF team have a great training plan to get your running and racing up to winning form by 2016.

58 READERS QUESTIONS ANSWERED A selection of questions answered by who we think are the perfect people for the job..

66 OBSTACLES EXAMINED The best obstacles in OCR have their specifications shared so that you know what you have coming.

REVIEW

70 VIKING RACE

Will this review be enough to tempt you in to taking a holiday OCR.

74 RECIPES PAGE Great recipe ideas to fuel your runs provided by the team at Mountain Fuel.

86 LETTERS PAGE Your stories and adventures shared.

96 RACE DIRECTOR INSIGHT A little look at the personalities behind some of our favourite races.

102 HEALTH HACKS The little pieces of kit and nutrition that can make a huge difference to your racing and training.

112 BOOTCAMP LISTING Some of the best places to train for your next race challenge.

114 EVENTS LISTING All of the events coming up over the next couple of months.

TESTING

34 INOV-8 XTALON 200 UPDATE The shoe designed specifically to meet the demands of OCR has just had a re design to make it ready to cope with any amount of mud you can throw at it.

40 BASE LAYERS TESTED We find the best base layers to suit all budgets and race requirements.

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

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FITNESS

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FEATURE : GOAL SETTING

GOAL SETTING FOR 2016 SO CHRISTMAS HAS BEEN AND GONE AND WITH THE ARRIVAL OF 2016, OUR THOUGHTS TURN TO RESOLUTIONS AND NEW GOALS. Written by Sam Winkworth

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FEATURE : GOAL SETTING

N

ow is the perfect time to start off fresh, reassess things and set a few quality New Year's resolutions.But why is it that some people achieve more success over others?

Why do some people seem to smash it, while others are still in the same position as they were last year, still saying the

same old thing.

Having worked with thousands of different people over the past 20 years with goals that vary from weight loss to athletic prowess, I’ve observed that there are 3 main reasons as to why people fail to reach the goals that they set themselves, and it’s definitely not through a lack of

/// PROBLEM 1: THEY DON’T WANT IT ENOUGH

/// PROBLEM 2: THEY’RE NOT IN ENOUGH PAIN YET

Sometimes it’s just really not that important to them. Take a weight loss goal or getting fitter for example. You see, some people might ‘kind of’ want it, and they might ‘think’ that they want it, but on reflection they don’t really want it badly enough. They like the ‘idea’ of it, but deep down they’re not quite ready to put in the required work and make the necessary changes to their lifestyle yet. And if that’s the case, then that’s absolutely fine. It’s acceptable for them to not want something and when you actually analyse it, it might be that you’re pretty happy with the way things are at the moment. Remember, if it’s important to you then you’ll find a way. If it’s not, well you simply won’t.

The situation that they’re in isn’t painful enough yet. By that I mean that the pain isn’t great enough for them to make the change yet. So it might mean they have to be in even more pain (eg. put on more weight, get an injury again or even have a health scare) before they decide to make the change.

Sounds quite harsh doesn’t it, but the reality of it is that some people just purely aren’t in enough pain to make changes yet. When their situation gets more painful, then they will.

Solution: The key is to be proactive rather than reactive.

Don’t wait for things to get worse before you decide to take action, start now.

trying, or “making excuses”, as some personal trainers will have you believe. It’s more to do with the fact that they haven’t set things out clearly from the start. Here are the 3 biggest reasons (in my honest opinion) as to why people won’t achieve the success they desire this year, and more importantly how to rectify it:

/// PROBLEM 3: THEY HAVEN’T REMOVED THE HURDLES Most people don’t fail to achieve their goals, they simply fail to remove the hurdles that are stopping them from achieving their goals to the level they really want to. This could be anything • Lack of time • Eating out • Too busy • Kids • Diets too restrictive • Injury You might have a few of your own to add here, something that always seems to hold you back or get in the way of what you’d like to achieve.

Solution: It’s simply a case of adjusting your goals accordingly and doing something that you really want to do. Not something that deep down isn’t really resonating with you.

Invest some time into doing some corrective exercise so that your body is strong for OCR, don’t wait until you get an injury. Start that healthy eating plan now, don’t wait until your 2 stone overweight or get diabetes.

The problem is that most people simply haven’t developed a strategy to break down their barriers yet, they fall at the first hurdle and they just stop and go back to doing what they used to do, which is why they’re still in the same position as they were last year.

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The important thing to remember about goal setting is that you will need to have a strong ‘WHY’, If you have a powerful emotional reason as to why you want to achieve your goal, then you’re way more likely to achieve success

than those that don’t.

If you keep falling off the diet wagon or you’re not getting where you want to with your fitness, then it’s very likely that your ‘why’ is not strong enough and you’ll need to revisit.

ASK YOURSELF THE QUESTION: ‘What obstacles/barriers do I need to remove/overcome if I want to achieve my goal?’

And then come up with a plan to deal with each of them.

/// PROBLEM 4: THE GOALS YOU SET ARE SIMPLY TOO BIG Don’t get me wrong, having a big goal that excites you is awesome, but you have to plan it out correctly if you want to be successful in the long term.

• Big goals = overwhelm • Overwhelm = giving up • Giving up = still in the same position as you were last year, and the year before that Solution: Break it down into bite size chunks. Every day do something (doesn’t matter how small) that will move you further towards your goal.

Track your goal every month aswell to see if you’re on target. If you’re not tracking your goal, how do you know if you’re on target or not? If you’re not on track what do you need to do to get back on track again? ................................................

DON’T GO TOO HARD TOO SOON WITH YOUR TRAINING Play the long term game with your nutrition. Build healthy habits gradually over time rather than following an extreme diet plan that you’ll probably only be able to do for a few months because you’re missing your favourite foods

WHY DO YOU WANT TO ACHIEVE THIS GOAL? WHY IS IT IMPORTANT TO YOU? GET YOUR ‘WHY’ RIGHT AND THE REST IS EASY.

Obstacle Race Magazine 9

FEATURE : GOAL SETTING

A BIG GOAL THAT EXCITES YOU IS AWESOME, BUT YOU HAVE TO PLAN IT OUT CORRECTLY IF YOU WANT TO BE SUCCESSFUL IN THE LONG TERM.

BONUS GOAL SETTING TIP /// THE FASTEST WAY, THE BEST WAY, THE SAFEST WAY

My final tip on this subject is this: Think of your goal as simply a destination and you decide on how the journey's going to be towards your destination. There's always a fastest, best and safest way to get to your destination. For example, the safest way to get across London is to walk, but the journey will probably take you ages.

The fastest way to get across London is via helicopter, but it’s going to be a horrible unpleasant journey if you hate flying and

10 Obstacle Race Magazine

suffer with vertigo. If that's the case then the best way for you might be to get a taxi or a bus. Sure the journey might take you a bit longer, but you’ll still get there eventually and the journey might be a smoother & less stressful one.

It’s the same with your weight loss/fitness/ OCR goals, the fastest way to get there might not always be the best way for you.

When you set your goals/targets this year, have a think about the journey and how you’d like to get there.

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FEATURE : RUNNING FROM A BAD DIET

YOU CANNOT

OUT RUN A

BAD DIET Written by: Carl Wibberley

EVERYONE LIKES TO GRAB A NICE LITTLE BIT OF DIRTY FOOD ON THE WAY HOME FROM A RACE AT THE WEEKEND. YOUR BODY IS SCREAMING FOR NOURISHMENT AND THAT FIRST REST BREAK ON THE MOTORWAY AND YOU CRUMBLE. BUT BY DOING THIS ARE YOU SETTING YOURSELF BACK A FEW STEPS WHEN IT COMES TO YOUR GOALS?

A false common faith in exercise is blinding so many racers from reforming poor diets.

Turns out, when it comes to maintaining a slim waistline, what you eat is more important than how hard you work it off. Over the past 30 years, obesity levels have skyrocketed, even as overall physical activity in the United Kingdom remained the same. Why is this? Well most scientists now believe that it’s the type of calories consumed that really matter. In short, we should be eating more calories from fat, fewer carbs, and a lot less sugar. "Sugar calories promote fat storage and hunger," write the three authors from the UK’s Academy of Medical Royal Colleges. "Fat calories induce fullness."

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The authors suggest media campaigns from the food industry — for instance commercials that associate Red Bull and sugary sports bars with sports and exercise — are as destructive to public health as the sugar coated claims disseminated by the tobacco industry a generation ago. They also cite a recent report in the press that found poor diets now cause more disease than physical inactivity, alcohol and smoking combined. "Members of the public are drowned by an unhelpful message about maintaining a healthy weight through calorie counting, and many still wrongly believe that obesity is entirely due to lack of exercise," the authors write. "You cannot outrun a bad diet."

There can be no doubt that dietary excess leads to trouble. The British researchers estimate that up to 40 percent of people in the normal weight range still harbour some harmful metabolic abnormalities typically associated with obesity, which raises the risk of diabetes, heart disease and other conditions. "Our calorie laden diets now generate more ill health than physical inactivity, alcohol, and smoking combined," they write.

But calorie counting alone isn't the answer - the source of the calories matters too. For every additional 150 calories of sugar (say, one can of cola), there was a 11-fold increase in the prevalence of type 2 diabetes, compared to 150

FEATURE : RUNNING FROM A BAD DIET

TEXT YAMMERING ON AABOUT SOMETHING

KEEP TRACK OF YOUR GOALS SO THAT OVER TIME YOU CAN SEE THE PROGRESS YOU'VE MADE. calories obtained from fat or protein. These results were independent of the person's weight and physical activity level.

"Sugar calories promote fat storage and hunger," they write. "Fat calories induce fullness or satiation." They say food marketers mislead the public with the message that all calories count equally, this is simply not true.

SO YOU KNOW WHAT YOU’RE DOING WRONG BUT HOW DO YOU FIX IT, WELL HERE’S A FEW TIPS FOR YOU TO GET ON TO THE RIGHT TRACK FOR THE NEW YEAR AHEAD.

MAKE SLOW CHANGES. Trying to change everything at once is going to completely overwhelm your system and make it difficult to stick to the changes you're trying to make. Losing weight naturally and keeping that weight off means making total lifestyle changes.

• Start off with smaller changes. Add a minimum of 15 minutes exercise routine to your day, or switch from using butter to olive oil when you're cooking. Changes like these are simple but can be hugely affective.

• Start shifting how you think about food, so that you stop using it as a comfort routine (like you eat when you're sad, or bored.). Start thinking about food as something you're putting in your body to fuel you, which means you want the best fuel possible and that means the healthier eating options.

SET ACHIEVABLE GOALS. Once you have made the decision to lose weight, set some realistic and achievable goals

TIPS

that you can follow.

term.

• Goal setting will help you to take action, and by taking that action you will start to see some weight loss results.

• Typically with more natural weight loss, you can expect to lose about 1-2 pounds a week.

• Losing weight naturally is better for your overall health and you'll most likely keep your weight off long-term.

• Remember that there is no magical diet that's going to wipe away those pounds and keep them away once you're done with the diet.

True, healthy weight-loss requires a lifestyle change and hard work.

Keep track of your goals so that over time you can see the progress you've made.

GET ENOUGH SLEEP. Not getting enough sleep worsens your overall mental and physical health and may make it harder to shed pounds and to keep them off.

This doesn't mean there aren't good things to be gleaned from certain weight-loss programs.

Many of them do empathise a healthy diet and exercise, but not many of them discuss real and continued lifestyle change.

• In addition, those who are sleep deprived have increased ghrelin production. This is a hormone that makes you feel hungrier the next day.

• Try to make sure that you get about 8 hours of sleep each night if you're an adult (as a teenager you should get a bit more sleep).

EAT MINDFULLY.

Make sure to shut off all electronic devices at least 30 minutes before bedtime. This means computer, iPod, mobile phone, etc. The light from them messes with your circadian system, slowing your biological clock and making it harder to regulate your sleep appropriately.

• Make sure that you chew your food all the way and that you swallow before putting more food in your mouth. Eat deliberately and slowly.

• Pay attention to the food you're putting in your mouth: What is the temperature? The texture? Is it salty? Sweet? Spicy?

SKIP FAD DIETS. There are literally hundreds of diets and weightloss schemes on the market promising quick weight loss in short periods of time. These can be unsafe, unhealthy and hard to follow long-

• Patience is the key to realising your weight loss goals.

• Always talk to your doctor prior to making any changes to your diet, lifestyle or exercise

People who are distracted while they eat (they're watching TV or reading a book, or surfing the internet) report being less satisfied than people who pay attention to what they're eating. Eating mindfully can help you focus and possible eat less.

When you're satisfied (not full), stop eating. If you're measuring and monitoring your portions, this will be a helpful guide to let you know when you've had enough to eat.

routine. They will be able to tell you if weight loss is safe and appropriate for you.

• To achieve successful natural weight loss you will need to

stay positive and committed.

You are making changes to your lifestyle that will help you maintain your weight for life.

Obstacle Race Magazine 13

FEATURE : ADJUDICATOR'S TALE

THE

ADJUDICATOR’S TALE Written by: Sophie Chapman Photography by: Tony Jarvis

THERE WERE TEARS AND TANTRUMS WHEN SOME RESOLUTE COMPETITORS ATTEMPTED THE WONKA BARS AS MANY AS 20 TIMES

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FEATURE : ADJUDICATOR'S TALE

IN JUST A FEW SHORT YEARS OBSTACLE RACING HAS GROWN FROM A BUNCH OF NUTTERS THROWING THEMSELVES AD HOC OVER WALLS, INTO MUD PITS AND THROUGH FREEZING PONDS IN THE NAME OF FUN, TO A MORE SERIOUS, COMPETITIVE AND, FOR THOSE AT THE FRONT OF THE FIELD, LUCRATIVE PAST-TIME.

The inaugural UK OCR Championships marked a distinct point in the transformation of the sport, so when OCR UK advertised for adjudicators to help regulate the championship, I was keen to play my part.

One of the difficulties with managing and regulating an OCR race is the sheer number of people needed to ensure safety and parity, so it was interesting to see how OCR UK organised their adjudicators to achieve a slick and professional race.

This was a step up from the volunteering and marshalling that I have done previously, a point driven home

by the briefing that took place the night before the championship. So, on a freezing November night we gathered in a hanger where Mark Leinster (OCRA UK’s chairman, for those of you not in the know), assigned obstacles and instructed us on the criteria for completing each obstacle.

The rules were simple: competitors could attempt an obstacle as many times as they wished, failure at an obstacle would result in the loss of the all-important championship wristband, and after that a time penalty would be incurred if subsequent obstacles were not at least given a good go, to discourage

competitors who had already lost their championship wristband from refusing obstacles.

ALL ADJUDICATORS HAD A NOTEPAD AND SCISSORS: THE SCISSORS OF DAMOCLES! Mark was keen to stress the active role adjudicators needed to play, so the completion criteria was clear, and the rules were adhered to. Given that this was a championship, we were briefed to expect some arguments from competitors, so it

Obstacle Race Magazine 17

FEATURE : ADJUDICATOR'S TALE

was vital that we were prepared to follow the regulations and be able to calmly enforce and explain the rules in the face of disagreements.

Each zone had a number of obstacles with one or two adjudicators, plus a zone leader to whom we could refer any issues. I was assigned the Wonka Bars in the Wild Forest Gym, a tastier version of the monkey bars, with an uphill and a downhill slant, making an enemy of gravity.

THE RULE WAS THAT COMPETITORS MUST MAKE CONTACT WITH THE FINAL BAR IN THE SEQUENCE IN ORDER TO COMPLETE THE OBSTACLE. This obstacle was about 3-4km into the race, so this was the first major test. Because of this, and the promised deluge of rain lubricating the bars in a most unhelpful way, it transpired

18 Obstacle Race Magazine

that I was responsible for removing a large number of wristbands – amongst the Wild Forest Gym adjudicators I seem to have had the largest collection of wrist bands at the end of proceedings, which earnt me a certain kudos!

This was not a pleasant task, however. As predicted, some competitors did argue if I told them they hadn’t completed the obstacle, and there were tears and tantrums when some resolute competitors attempted the Wonka Bars as many as 20 times, with some of these gritty individuals finally admitting defeat and offering up their green wristbands. I did feel like a Grinch!

As with any maiden event, there were a couple of teething problems. At my obstacle for example, I was the only adjudicator, so I had to watch 8 lanes of Wonka Bars and cut off wristbands, which was quite fiddly especially where competitors were wearing long sleeves (which most were), and there were times when I was overwhelmed by the sheer volume

of people coming through and it became impossible to watch the competitors and cut of wristbands concurrently. However my overriding experience was incredibly positive.

The success of this event was down to Mark’s thorough organisation and the unwavering camaraderie of the volunteers.

Sleeping in a metal hanger come barn in winter is not normally my idea of fun, but meeting (and in some cases catching up with) fellow OCR nuts really made this event special – it brought home what a unique community we are, and the 6am bacon butty that I was given epitomises the generous spirit that is synonymous with Obstacle Racing.

As a sport, OCR should be incredibly proud that the grassroots are enabling the elites to compete in a national championship; as more and more competitors get involved with race management, the long term future of OCR looks healthy indeed!

FEATURE : IMPROVE YOUR GRIP

IMPROVE YOUR

GRIP STRENGTH Written by Carl Wibberley

OBSTACLE COURSE RACING IS A SPORT IN WHICH AT 99.9% OF RACES YOU’LL FIND YOURSELF CONFRONTED BY AN OBSTACLE WHICH WILL TEST YOUR GRIP STRENGTH TO THE MAX.

If not a single obstacle, then multiple obstacles chipping away at your grip or even the cold weather can make a huge different between a completion or an obstacle failure. So here are our tips for cast iron grip strength which will help you dominate those monkey bars and hanging rings. These tips are designed to be used at home and also in the gym.

FARMERS WALK Grab a couple of nice heavy dumbbells or weight disks, hold them by your sides and simply walk. At first this will be a case of testing the waters and real trial and error. If you start by picking up a pair of 20kg dumbbell’s and see if you can make it across to the other side of the

20 Obstacle Race Magazine

gym and back (Keep going until your grip starts to be tested).

PULL UP BAR HANG

Walking with them will make the grip more unstable thus adding to the benefit of the exercise.

This one is the real deal when it comes to getting you that grip advantage for your next race. Its as simple as grabbing an over head bar, whether this be a pull up bar, door frame or just a horizontal bar on the local playground.

• Try doing this three or four times to begin with then add more reps as your grip improves.

• Once you get to ultimate show off level then add in walking lunges to make the most of your lengths across the gym.

• Don’t have dumbbells to hand then a couple of filled buckets will fill in nicely while doing reps of the lawn at home.

• The aim is to grab the bar and simply hold on for dear life. Repeating this over time and you’ll have cast iron grip. It’ll take time to build up but like with most things if you stick with it then you’ll see gains in no time at all.

• The advantage of this one is that you can pretty much find a place to do this anywhere, so there’s simply never an excuse not to add to those gains.

FEATURE : IMPROVE YOUR GRIP

CLIMBING Indoor climbing is a perfect way to help you to work on your grip strength while having loads of fun. It also helps with other very important techniques like your body balance points (keeping your centre of gravity close to the wall), speed, fluidity of climbing and lastly how to make a good fall. These are very important when you come up against a wall traverse of some kind in a race.

Most walls will make you do some sort of compulsory training at first but once this is done then you are free to play.

One of the added bonuses you find you’ll get from doing a session at a climbing wall is that you can learnt to grip but without squeezing for dear life like you find yourself doing at first. The trick to a good strong grip that lasts a whole race is preserving your grip. So holding a good secure grip but while not trying to squeeze the life from any bar is the end gold you need to end for.

GRIP TRAINING ANYWHERE Here’s a selection of items that will help you to train your grip anywhere and everywhere.

HAND GRIPS GRIPMASTER This is simply the best way to build and maintain strong, healthy hands. Professional sports trainers, athletes, and therapists use GRIPMASTER because of its unique ability to challenge each finger individually. Grip is essential to controlling the racquet and hitting solid, accurate shots - any tennis player will benefit greatly by building superior hand, wrist and forearm strength using the GRIPMASTER! Available in 4 color-coded models of graduated resistance: YELLOW 3 pounds per finger BLUE 5 pounds per finger RED 7 pounds per finger BLACK 9 pounds per finger

PULL UP BAR There’s a range of pull up bars that can be fitted to most door openings without the need for screw fixings. These use a cantilever gripping action in the same way that a horizontal stack of bricks can be lifted without the middle ones falling out if sufficient pressure is applied from each end. In other words, only a part of the users weight acts downwards on the door frame surround.

These are not just a chinning bar either, with a combination of pull ups, chin ups and leg raises you can practice a wide range of exercises. When removed from the doorway and placed on the floor it can also be used for wide arm push ups as well.

This superb piece of gym kit has been beautifully designed to offer maximum comfort, while proving an intense challenge with a range of adjustable resistance levels from 10kg through to 40kg. This really is a training tool you can train with anywhere.

Begin all exercises slowly and use low resistance and few repetitions. Hold each position 3-5 seconds and relax – repeat 5 to 10 times. Little by little increase to 3 sets of 10 (30 reps). When graduating to a higher resistance begin again with 5 to 10 reps and build slowly.

If you experience pain or fatigue – stop immediately. As with any exercise, excessive or incorrect use can lead to pain or injury.

Therefore progress slowly and increase reps and resistance very cautiously.

Obstacle Race Magazine 21

REGULARS : MUDDY RACE

Written by: Rob Foulkes of www.muddyrace.co.uk

RUNNING GEARS

4

WORKOUTS TO SUPERCHARGE YOUR RUNNING

ARE YOU NOT GETTING ANY QUICKER OR JUST RUNNING AT THE SAME PACE EVERY WEEK? Give one of these workouts a go once a week to fit in with your weekly running routine to improve endurance and speed to make race day that little bit easier plus more enjoyable! What level can you reach?

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KNOW YOUR GEARS Make sure you’re not running at the same pace for every run

GEAR 1 Easy Conversation Pace, if you aren't able to talk, slow down! (Heart Rate Should be 135­-155)

GEAR 2 Can manage a short sentence but starting to breath little heavier 70-­80% effort GEAR 3 Working and breathing harder but under control ­could say 3 or 4 words but no more! 85% effort and close to your personal best race time!

REGULARS : MUDDY RACE

LEVEL 1 Your Objective: Add series of bursts where you raise the speed to roughly Gear 3 or your 5km personal best time throughout.

times (so 7 times in total). Aim for something you could maintain for around 15mins for the Gear 3 effort.

How To Do It: After 10mins @ Gear 1 we are going to alternate 2mins @ Gear 3 effort followed by 1 min @ Gear 1 and do this for 7

Don’t forget a warm down: 10mins warm down @ Gear 1

TIME: 50 MIN RUN

LEVEL 2 How To Do It: Run a mile at your 5km best pace (Gear 3) – a pace that you could comfortably run for 20 minutes at.

Take 3mins rest.

Then run for half a mile at the same pace followed by a 90 seconds rest. Repeat this three times.

Take 3mins rest.

Finally end by running 300m five times at the same pace or quicker with a 1 minute rest in between.

TIME: 50 MIN RUN

Don’t forget a warm down: 10mins warm down @ Gear 1

LEVEL 3 How To Do It: 10mins warm up @ Gear 1 Your Objective: A series of five 1000m faster pace intervals

jog recovery. Aim for your 5km goal pace or personal best (Gear 3).

Don’t forget a warm down: 10mins warm down @ Gear 1

TIME: 50 MIN

5 x 1000m followed by a 1.30min walk or slow

LEVEL 4 Your Objective: Every 20 minutes you will increase the pace that you’re running at, known as a progressive run

1. Then the final 20mins at your Half Marathon pace, again quicker than the previous 20 minutes (Gear 2 pace).

How To Do It: 20mins @ your Steady Gear 1 Pace. Followed by the next 20mins at your Marathon pace, slightly quicker than your Gear

Don’t forget a warm down: 10mins warm down @ Gear 1

ABOUT MUDDY RACE: • Supporting Obstacle Racing in the UK since 2011

TIME: 1 HOUR

200,000 results on our database!

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

• 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

MUDDYRACE.CO.UK

Obstacle Race Magazine 23

REGULARS : MUDDY RACE

OCR READY

QUICK WORKOUTS TO GET YOUR OCR READY! THESE WORKOUTS ARE GREAT AT HOME AND IF YOU HAVE LITTLE TIME DURING THE WEEK. THEY’RE SHORT BUT FUN!

SCALA WORKOUT We’ve got a ladder workout that will only take 10-15 minutes of your day but will bump your metabolism into overdrive and burn calories when you’re resting. This is a full body workout that is particularly good at switching muscles used which is perfect for obstacle racing.

Begin with 10 of each exercise and work your way down to 1.

If you need to, take a rest whenever you feel like it. Don’t forget to set the stopwatch.

24 Obstacle Race Magazine

WORKOUT 1

10 Squat Thrusts

2

10 Press Ups

3

10 Air Squats (hips below top of the knee)

4

15 yard sprint and back (set up a marker, run to it and back – if this is a problem just take it out)

REGULARS : MUDDY RACE

DEATH BY BURPEE WORKOUT

THE VIRTUAL OBSTACLE RACE

This workout is an ‘Every Minute On the Minute’ type session where you will within the first 60 seconds complete one full chest to ground burpee.

There’s no better way to train for your next Obstacle Race then simulate it. We’ve created a virtual Obstacle Race that has an exercise every 1km to power up every muscle in the body. A great way to spice up your weekly run!

Then within the second 60 seconds complete two full chest to ground burpees. Within the third 60 seconds complete three full chest to ground burpees. Continue with this principle until you cannot fit the desired amount of reps into the minute…Keep track of how many you get and that’s your overall score!

WHY DO BURPEES? Because they target your whole body and make everything burn! They burn your muscles, your lungs and a ton of calories which help build muscle and strength. It’s a great functional fitness exercise that can be carried out anywhere and with every burpee, you’ll work your arms, chest, quads, glutes, hamstrings, and abs.

MINUTE 1

BURPEES 1

2

2

3

3

4

4

5

5

What is it? You run 10km and complete 10 exercises along the way every 1km – anywhere you want and any time you want.

You can run it, walk it or crawl!

OBSTACLE

EXERCISE

1km

Hurdles - 10 Standing Tuck Jumps

2km

Mud Mounds - 20 Walking Lunges

3km:

Crawl - 1 minute plank

4km:

Burpee Penalty - 10 Burpees

5km:

8 ft Wall - 10 Push Ups

6km:

Hercules Hoist - 10 Sit Up Twists

7km:

Mud Trenches - 10 Long Jumps

8km:

Hill Climb - 20 Squats

9km:

Leap of Faith - 10 Star Jump Burpees

10km:

Finish Line Sprint - Sprint – countdown from 10 to 1!

TOTAL BURPEES 1 3 6 10 15

KEEP GOING!

You can also get a medal to hang up – visit muddyrace.co.uk/ virtual to purchase and also log your time on our leader board!

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

FIND EVENTS. CLAIM RESULTS. GET MUDDY

Obstacle Race Magazine 25

FEATURE : 5K TRAINING

5K TRAINING Written By Lee Pickering, owner of Let’s Run (www.letsrun.info)

26 Obstacle Race Magazine

FEATURE : 5K TRAINING

5K

is a perfect distance to base your training on as it is long enough to test endurance but also speed and strength.

At the same time it doesn’t require a huge amount of training like a half marathon or

marathon would. Smart training can gain you huge improvements and once you have a solid 5k time, the other running events are there for your taking. Parkruns across the country have massively improved the opportunities for runners to focus on a set distance and they are non-competitive and free to enter.

There are many significant time barriers

which runners come to me wanting to beat in a 5k. It may be the big 30 minute target, 25 minutes or even a goal of sub 20 minutes.

All runners need to follow roughly the same schedule. The sessions may differ but the ultimate core running will be similar for every successful 5k runner.

I OFTEN HAVE SOMEONE COMING TO ME WANTING TO BREAK A CERTAIN TIME. I TEND TO HEAR, “I WAS DOING WELL AND IMPROVING ALL THE TIME, BUT NOW I CAN’T SEEM TO GET ANY QUICKER.” My first question is always, “What training are you currently doing?” I then run with a client and together we assess training patterns and their goals for at least the next 10 weeks. At the start of each 10 week schedule I set, I like my runners to complete a 5k Parkrun to establish a

base time. After completing 10 weeks training, they run the same parkrun again and 95% of the time, they beat their set time and are so enthused to complete another cycle of training to see what else they can achieve.

These are my top 5 tips for all runners to

follow, whether you want to run 37, 27 or 17 minutes for 5k. Whether you are attempting your first 5k; are a seasoned park runner; long time OCR runner, or you just want to get a little quicker , these tips can help you beat your best 5k time.

1. INTERVAL SESSIONS To race quicker, you need to train quicker, it is that simple! To improve over any speed or distance, you have to train in 3 ways- slower than your target pace, at your target pace and, perhaps most importantly and also most commonly forgotten: quicker than your race pace. If you want to break 25 minutes for 5k, you need to sometimes run quicker than this, but for a shorter duration of time or over less distance. This equates to interval sessions where you run hard for a short time/distance, then recover, then run hard again, repeatedly. This helps

build up your VO2 max, strengthens your heart and prepares your body to run fast.

As 5k is a relatively short distance it requires speed work. If you are looking at running 21 minutes for 5k, this equates to 7 minutes per mile which means you should be able to run 1 mile in approximately 6 minutes, rest, and then do it again, and again. Once your body, and mind, are used to running fast, it will become easier to run hard over 5k. Interval sessions vary from pure speed, speed, endurance or strength/endurance just to name a few. The distance covered,

number of repetitions and recovery time all combine to create a huge range of sessions.

If, for example, you are doing 5 x 400m, you may be looking at a speed session so the recovery would be 2-5minutes. If the recovery was just 1 minute, this would become an endurance session. If you were to run the session over hills, this again would change the session significantly. It is vital to run a mixture of interval sessions over a week or over a cycle of training. If I was training 5 times a week for a 5k, 3 of those training sessions would be intervals.

Another issue I often see is that people don’t take enough rest days, they churn out training day after day. I am guilty of this too; it is an easy trap to fall into. You might not be performing as well as you would like so you up the training, when in reality, what you may need is in fact, the complete opposite: rest! Runners tend to hate this word and find it difficult to do, but it enables your body to absorb the training, reap the benefits and prepare for the next block of training. Vitally, without injury. I don’t like to put more than 2-3 hard sessions together in a row, or more than 5 hard sessions in a week, less so for beginners. I also don’t train hard for more

than 5 weeks before a pullback week, where I cut the intensity, distances and times down significantly. Training smart means training is a range of ways.

As mentioned previously, you need to run slower than goal pace - your long run, at race pace- your short/tempo run, and quicker than race pace - interval sessions.

Then there are the many different types of interval sessions including hill work and of course, the vital non-running strength work.

It can be difficult to think about including all of these elements and in the correct order which is why having it pre-planned helps you form a schedule and stick to it.

2. TRAIN SMART Linked to interval sessions is the importance to mix your training rather than just complete long runs. I have lost count of the number of runners who tell me all they do is complete long runs. This is not the best way to improve, nor is it the most interesting, plus it can be time consuming and leave you prone to injury.

It is best to pre plan which training you are going to do in advance. I like to plan in 6-10 week blocks as this is the time you need for any training to make an impression. Progress isn’t made overnight but it also doesn’t take months and months before you see any effect.

Obstacle Race Magazine 27

FEATURE : 5K TRAINING

3. CALCULATE YOUR REQUIRED PACE Many runners line up with the hope that they will break their PB but may not be able to tell you their intended mile splits. This means they may start too quickly and then tire significantly or indeed, too slowly and then have too much time to make up. If we take 5k as 3 miles just for ease with the maths, you need to divide your goal time by 3. (On race day, I tend to then speed up the first mile a little and slow down the last as we all tend to start faster when we are

fresh, and slow down towards the end.)

This is now the time you need to aim to run each mile in. This is where GPS watches are as important as they can tell you your splits or your average running time. During the race, you can then (hopefully!) slow down or speed up according to your plan and times on the watch. The other side which is so important is how knowing your pace required can be used to help you in training. If you know you need to

run each mile in 6:30 for example, you could run one mile intervals at this time to help your body become familiar with the speed and effort required. Half mile reps at 3:15 could be run 4-6 times over and then you can practise your breathing, running techniques, nutritional requirements etc while you train. If you do this once a week for 6-8 weeks before a targeted event, you should find it much easier to find your pace come race day.

strength, endurance, and speed and muscle power to name just a few reasons to run hills. It also increases flexibility in your muscles and so is an all-round must have in any good schedule.

Again, like interval sessions, there are a huge variance is hill sessions. You may complete a speed session such as 5 x sprints up a hill with a walk down recovery, or a longer session may be 6 x up, down, up and down a hill with a 2 minute recovery. You

might run hard for a set time and see how far you can make it up hill or how many times you can run up and down a hill. It is worth noting here, the importance of downhill running. I sometimes start an effort at the top of the hill and run down it and back up- it makes an amazing difference.

My local parkrun has a hill in the middle of it so hill training is definitely required but even if you only ever race on flat ground, hill training is still essential.

with training on the odd day for a few weeks when you fancy it if you want to beat your best time. I know all too well how easy it can be to miss a session…you’re late home, you have family or job commitments, is that a bit of a sniffle, it’s raining, it’s too hot, my favourite top is in the wash etc. etc. The hardest step can be the first one out of the

front door, your biggest competitor can be yourself, but 9 times out of 10; once you are running, you remember your love for it, your goals and how important running well is to you. Create a plan and stick to it as best you can, your body will reward you and running on set days can help with organisation and minimise possible hurdles to your training.

4. HILL RUNNING We all hate hills, but really, they can be your best friend. If you can run hard up a hill, over and over, flat running should feel a breeze! Hill running is, without a doubt, hard. We have to raise our legs higher, come up onto our toes, drive our arms harder and sometimes we still don’t seem to get anywhere! It takes a lot more effort to climb a hill than it does to run across flat land, but if you are working your body hard, you will gain from it. Hill running improves

5. BE CONSISTENT One of the most frustrating aspects to my job is seeing somebody make such good progress but then for many reasons, may miss training here and there for a few weeks and that improvement slips away. Whatever event you are training for, it requires you to train consistently, whether that is 3 or 5 times a week. You probably won’t get away

FOLLOWING A CAREFULLY MADE PLAN WILL ENABLE YOU TO TRAIN CONSISTENTLY AND TRACK YOUR RUNNING. Consistency is the key as well as training at different speeds, over different terrains and in different ways. It can be a bit of a minefield but having it all written out can help significantly. If you are just deciding what to run as you leave the house, you aren’t making the best of your time and you will only see limited progress for a limited time. Speed is the buzz word, even marathon runners complete interval sessions. Take a look at your plan- do you train too much or too little? Do you take rest days or enough of

28 Obstacle Race Magazine

them? Perhaps you do all your speed sessions 3 nights in a row, or not at all. You might not have heard of intervals, you might not know your target times for 5k, let alone mile splits.

Hopefully this should give you some ideas on where to start.

I specialise in writing bespoke schedules where I factor in all your commitments, past and current running ability, sessions you currently and could run per week, your training age (how long you have been running for), any injury or injury risk factors

and future goals.

However, I have devised a generic 8 week beginner’s schedule with the target of progressing from no running at all to running 5k without stopping/walking in 8 weeks. For personalised, intermediate (more seasoned runner) or advanced running schedules, contact me through Let’s Run at www. letsrun.info You can switch some of the days to suit, but it is important to spread out the hard running with rest days. All sessions and runs

FEATURE : 5K TRAINING

require at least 5 minutes of walking/jogging to warm up and the same to warm down after the session. Only stretch after exercise, never before.

S = seconds, min = minutes, rec= recoverytime stood still getting your breath back/feeling in your legs, or an easy jog. This comes in between harder running and enables you to run hard on the focused efforts. It is important to stick to the recovery specified to gain optimal results.

Rest days are vital as previously mentioned, don’t be tempted to fit more running in, your body needs a break! If you really wanted to do some activity, you could complete easy cycling or swimming.

On the run day, there are two different types.

One is a straight run with the aim of running the specified distance without stopping. Start slowly and keep your breathing under control. The other run is where the overall distance has been broken up with a walk inbetween two runs.

The two runs may be over different distances.

Don’t overly avoid any hills but I wouldn’t purposely aim to include hills. These can be run on grass or road. Measuring distances can be tricky without a GPS watch but there are several websites where you can pre plan your runs such as http://www.gmap-pedometer.com/ I used to measure runs in a car before GPS existed. You could use time to estimate the distance you have covered but you may be a lot quicker, or slower than you think you are. I would estimate 12-15 minutes per mile for the average beginner, but you could be much quicker or a lot slower.

If you are quicker, you could end up running a lot further than planned. A running track helps as it is 400m or ¼ mile, or you could use the ground over which your local parkrun is held and estimate the distances.

The interval sessions can be run on grass/ road/tarmac or even treadmill- any surface is fine, except I would try to vary it so you don’t always run on the same type of ground. I would definitely run frequently on the same surface as my end event is on. Intervals are periods of time (or distance) where you run hard. It is not necessarily a sprint; it is a faster pace you think you can sustain for that amount of time over that amount of repetitions. There is little point is running your first effort at 95% and then being too tired to run the others at anything above 50%. This does take practise; I’ve been doing it for over 20 years and can still misjudge effort at times. The first number followed by x shows how many efforts/intervals you are to do, and then it shows how long you run hard for. The recovery is also timed and should be stuck to at all times. Sometimes the recovery is a walk, sometimes you can just rest- you can walk every time if you prefer. If you like to start each effort in the same place, just walk out for half the recovery time, and then walk back to the start. A watch is essential for these intervals.

The hill sessions obviously require a hill!

This will vary in surface, length and incline depending on where you live. For this reason, I have set the intervals according to time rather than to the top of a hill for example! In Essex,

this might be 100m, but in the Lake District, it might be 2 miles! If it states up a hill and run back down, this means the effort is up and down followed by the recovery. The recovery in some cases is the walk back down. Be sure to shorten your stride, come up onto your toes and drive your arms and legs hard. Lean into the hill slightly from your hips too.

If you follow the plan, you should see a huge leap in your running ability. Remember consistency is the key. Keep going, you will see progress. Good luck, enjoy your running!

LEE IS THE CAPTAIN OF, AND COMPETES FOR, TEAM MUDDY KIT. He regularly finishes in the top 5 of OCRs. He owns a running business called Let’s Run and is based near Braintree, Essex where he trains runners on a 1:1 basis and through group sessions. He also offers a popular service online in which he’ll write a bespoke running schedule at a cost of just £50 for a 10 week personalised plan. He is a fully qualified UK Athletics Endurance Coach and has been coaching for 5 years and running for over 20 years. To find out more, go to:

WWW.LETSRUN.INFO

DAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

SESSION TYPE

REST

INTERVAL SESSION

REST

HILL SESSION

REST

REST

RUN

1

Rest

5 x 30s, 2 mins walk rec

Rest

4 x 15s up a hill, walk down rec

Rest

Rest

1/2 mile run, 1/2 mile walk, 1/2 mile run

2

Rest

4 x 20s, 3 mins rec

Rest

3 x 45s up a hill, then turn and run back down, 2 mins rec

Rest

Rest

1 mile run, 1/2 mile walk, 1/2 mile run

3

Rest

3 x 60s, 2 mins walk rec

Rest

5 x 60s up a hill, walk down rec

Rest

Rest

1 mile run, 1/2 mile walk, 1 mile run

4- Pullback week

Rest

1 mile run

Rest

2 x 1/2 mile runs, 5 mins walk rec

Rest

Rest

1 1/2 miles run

5

Rest

5 x 90s, 3 mins rec Rest

4 x 60s up a hill, then turn and run back down, 4 mins rec

Rest

Rest

1 1/2 miles run, 1/2 mile walk, 1 mile run

6

Rest

4 x 45s, 4 mins walk rec

Rest

5 x down a hill, turn and run straight back up, 4 mins rec

Rest

Rest

2 miles run

7

Rest

3 x 2 mins, 3 mins rec

Rest

6 x 30s up a hill, walk down rec

Rest

Rest

2.5 miles run

8 - Taper week

Rest

2 miles

Rest

2 mile easy run

Rest

5K event

Rest

Obstacle Race Magazine 29

FEATURE : EVERY MAN NEEDS A SHED

EVERY MAN NEEDS A SHED Written by: Dave Peters, Lead Coach at Energise Mud Runners Photography by: Jon Hillyer

W

hen I was young I used to look at my uncles shed and think it was a palace full of cool things like tools, petrol powered machines and sports equipment. It had everything you would expect in it. It even carried that smell of a kind of mixture between wood and petrol.

A real DIY smell that lingers in my memory. I remember it especially because it went on and on with numerous extensions and goodies around every corner. My auntie used to hate it.

It was an eyesore to her, full of worthless junk and yet for some reason my Uncle loved it.

Dirty, smelly and tired full of opportunity and fun. As I grew older I began to realise that to

30 Obstacle Race Magazine

him it was not just a store full of useless junk but a space that he could retreat from the world to and find a little bit of comfort in his own company. A learning place where he would study and practice. It was a safe place where he would gather his thoughts and potter through life’s decisions and reflect on his choices. To him it was his private space for him to enhance his knowledge and find peace and relaxation, have a little fun and feel happy doing it.

The older I become the more I reflect on life and look into the future to make the decisions that will pave my way in life. It is often while I’m waist deep in freezing water and mud that I find myself like many; questioning the decision I have made there and then! But OCR provides

more than that for me. While in that freezing water and mud I also find myself pondering life and my next steps. It could be business ideas, personal family life or even something as simple as enjoying that moment for being free from all other stresses or dramas that life can bring.

As lead coach of Energise Mud Runners I have witnessed OCR provide so many massive opportunities and achievements for people not just in terms of a physical challenge but as a mental one. I have seen people over 50 take up this sport and change their lives. I have seen non-active people put on their trail shoes and write new chapters. I have witnessed everyday people like me conquer mountains and mileage they never dreamed of covering and I have

FEATURE : EVERY MAN NEEDS A SHED

EVERY MAN, OR WOMAN FOR THAT MATTER, NEEDS THEIR OWN SHED.

seen families spending time together that they never thought they would. I have seen people become addicted to OCR for the enjoyment, achievement and sense of belonging that it has given, and even still, simpler than any of that it holds a bigger draw for me and I suspect the same for hundreds of others.

When I am out on a course there are many processes that go through my mind. How to pace my run? How to climb that wall? What is the best technique to use on this spear throw and when should I take on board more carbohydrate to

name just a few, but deeper than that there is a bigger process. Each time I take on another Obstacle Course I find a little bit of freedom. I find a little bit of relaxation and enjoyment away from all others.

I can be next to exhaustion and my muscles screaming at me and yet feel so content.

OCR doesn’t just provide me with a physical or fun challenge. It provides me with platform for space. It gives me time away from all other

THIS TIME THOUGH IT WAS DIFFERENT. THERE WAS NO WORRY IN MY SUPPORTERS’ VOICES.

stresses and focuses my mind. Each race I do I learn. It could be learning a new technique, maybe learning how to pace myself better or even how to adapt to different terrain when I’m running. Yet again, there is more I am learning.

At The Nuts Challenge in March 2014 I hit my only ever DNF. Deep down it devastated me.

I felt I’d let my team down. Let myself down.

In March 2015 I signed up again. I was running in the top 10 through my first two laps before a couple of mistakes I made on transition cost me not only places but my running legs and my body temperature. After finally finishing my third lap my time to that point was around 4 hours. With my body temperature worryingly low and my energy levels next to zero it took

Obstacle Race Magazine 31

FEATURE : EVERY MAN NEEDS A SHED

2015 HAS TAUGHT ME

I THOUGHT I KNEW HOW STRONG I WAS. I THOUGHT I KNEW HOW FAR I WAS WILLING TO PUSH. me another 3 hours and 30 mins to complete my final lap. The level of satisfaction and pride I feel to say I made it through that day with that achievement is immense. I learnt more about my own self resilience and mental toughness there than in any other situation I’ve ever been in. There is no doubt in my mind also that had my team mates either participating or spectating hadn’t been there I wouldn’t have made it round safely either. Again, learning more about my team there than any other time.

More importantly I had 7 and a half hours on an OCR that was battering me physically and mentally more than anything before yet still it felt like my own world and place of happiness and learning. When I crossed the line with my team mate I felt the biggest sense of elation, pride and strength then I ever had, even while my body was so tired I couldn’t even hold my cup of hot chocolate. My team gave me a sense of belonging on that day like no other with their constant support and encouragement following me on every single step of my final lap.

In November 2015 the UK Championships again provided me with the platform for learning and achieving. Running well I was placing in and around 30th position when the cold started to take over as we entered the event village. Again I had massive support from my team. As I came into the event village for the second time after looping around a short section I found myself cold tired and hungry up against an obstacle I had never tried before.

Take two rings and loop them over the pegs before making your way along the bars hanging from them. Sounds simple, and on reflection each time I have since tried similar I found it reasonably simple. It turned out that a massive amount of people lost their bands on that day at that same obstacle with the rain making it harder still! I lost over 70 places while failing that obstacle and over an hour in time. I had already spent long periods of time on the course pondering life and thinking through

32 Obstacle Race Magazine

decisions. I'd spent time in my own world free from worry and stress. This was now proving to be another learning curve. My team were there for me as I knew they would be after my March experience. This time though it was different. There was no worry in my supporters’ voices. No concern or threat like before. This time only encouragement and advice. Words of motivation and defiance of failure. Me keeping my wristband meant as much to them as it did to me all falling under that sense of belonging.

It would be our success should I make it across that obstacle. I failed so many times each time near enough making it 3/4 of the way. Me and another guy had been there for around 45 minutes when I noticed how big the crowd had grown. Other supporters, runners and race staff and marshals had arrived and were joining the encouragement and support. Just before this I had to take myself off to the side to gather my thoughts and let’s say have a word with myself. When I eventually made it across that obstacle the cheers felt so loud I didn’t know what to do but sprint off as if I could catch up the lost time. I found myself in the woods again talking to the one other runner who was there at the time. It felt so surreal going from one to the other. I coasted through the rest of the course and managed to keep my band albeit in a far slower time then I had hoped. That was another day when I learnt different things then have ever been possible before. I knew I was resilient, I learnt that at Nuts. This time I learnt how committed I could be. My ability to be able to adapt and be mentally positive and strong and how hard I am willing to push to succeed.

That day I also learnt something about the OCR industry. At Nuts I found my belonging to my team. The UK Championships made me feel I belonged in OCR. The support from everyone from start to finish was immense. On the same day I saw some of my own runners conquer demons and learn more about themselves and it was the same across the board for nearly

every runner. I even saw some strong and competitive runners fail to complete the course, proving for them a perfect opportunity to learn and turn it into a positive.

In 2014 my focus was on training like a pro and pushing as hard as I could in races which often left me feeling unhappy with my performances if they didn’t go to plan, blaming injuries and footwear for poor performances and generally not enjoying OCR for what it should be. As you go on in OCR no matter who you are. Remember why you do it. Remember why you did your first one and try to view it in the same way even just once in a while.

Free yourself from racing or qualifying. Free yourself from restraints or pressures and just enjoy it for what it is. It’s something I hope the organisations and associations do too while taking this forward into a recognised sport.

Remember why OCR is special.

The year 2015 has taught me more about myself then I ever thought would be possible.

I thought I knew how strong I was. I thought I knew how far I was willing to push. Thanks to OCR I am still finding that out. In 2016 I will be attempting Man vs Mountain followed by 4 laps of Nuts Challenge the next day and I’m sure I’ll learn more then. In races throughout the year I have found a happy place in my own mind, my own peace and quiet and in my own company as well as with others. OCR is my shed at the bottom of the garden. Yes it may be an eyesore to others when they see the photos of me muddy and filthy. It may be dirty and smelly.

But it provides me with my relaxation and my challenge. It is where I learn about myself and my team. It is where I find a sense of belonging and success and I love spending time in it. There is no such thing as failure, only the opportunity to learn. Spend some time in your shed.

Every man, or woman for that matter, needs their own shed.

KIT TESTING : X-TALON 200

3MM HEEL TO TOE DROP DWR COATED UNISEX SHOE DESIGN STANDARD FIT

NEW STICKY COMPOUND RUBBER ROPE TECH 8MM CLEATS 3MM INJECTED EVA FOOTBED

34 Obstacle Race Magazine

KIT TESTING : X-TALON 200

INOV-8

X-TALON 200 Written by: Carl Wibberley

The X-Talon 200 was one of the first shoes to be designed specifically with the needs of the obstacle racer in mind. The obstacle racers of the world spoke and inov-8 listened. But like with all true innovators the first version wasn’t without its issues, but inov-8 are back with the re design of the X-talon 200 that has placed it back to the top of the pile.

From beginner to elite, the shoe offers everything you need from an OCR shoe. In the past, inov-8’s whole range of footwear was designed with sports crossover in mind. There always seemed to be something you didn’t quite get enough of from each model. Whether it be the light weight shoes wearing quickly due to the materials used, or the lack of drainage due to the more robust materials used to make them take the abuse. The X-Talon 200 has now been designed to tick all these boxes with a light weight design but without scrimping on the durable materials.

THE TEST The top five initial tests for any OCR shoe is a test of GRIP, DRAINAGE, FIT, DURABILITY and WEIGHT. These are the main five factors in choosing a shoe which will suit our needs in OCRs. Due to the problems with durability of the last version we made sure these got an extra long length of testing time. Two months of racing and constant training is what has been put into these shoes to be precise. We think this finally puts to bed the problems of the last version.

VERDICT

IMPROVED BREATHABLE MESH EXTRA DURABILITY WIDE, RUBBER TOE BOX

Racing, training and general abuse. The shoes have kept the same great feel as version one but with the added piece of mind that they will have none of the durability troubles. A lightweight shoe at just 200-250grams depending on the size. A protective toe box gives you the confidence of a much heavier weight shoe. The new upper leaves the midfoot nice and snug whilst the forefoot is fantastically accommodating, a great choice for anyone with a wider foot. The new lacing system makes it very easy to get the tension right as the laces glide through the loops with minimal friction. The luggy outsole provides awesome grip over a wide range of surfaces including mud, snow and even sand, whilst the sticky compound offers surprisingly good traction on wet rocks and other slick or hard surfaces despite the prominent lugs. The midsole is thin leading to a low, flexible and incredibly stable and agile platform. We have no worries with recommending these shoes to you now inov-8 have put in the time to make something that was already great pretty close to perfect.

Happy racing!

GET YOURS PRICE from £90 WEBSITE www.muddykit.co.uk

Obstacle Race Magazine 35

REGULARS : ALWAYS WITH A SMILE

ALWAYS WITH A SMILE

A YEAR OF SMILES Written by: Joel Hicks

36 Obstacle Race Magazine

REGULARS : ALWAYS WITH A SMILE

2015 HAS BEEN YET ANOTHER EXTRAORDINARY YEAR FOR ‘ALWAYS WITH A SMILE’, AND HERE I LOOK BACK OVER THE LAST TWELVE MONTHS IN THE AWAS 2015 ANNUAL REVIEW… 12 MONTHS AGO...

I began the New Year by delivering a heartwarming message from the iced-over lake at AWAS-HQ, before making the foundations first trip of the year to Llanwrtyd Wells in Wales to take part in the now traditional World Mountain Bike Chariot Races.

Following our equally traditional dismal performance at the home of Bog Snorkeling, an invitation to the Spartan Race Training Camp at Allianz Park in London.

FEBRUARY LOVE...

The 1st of February (or 32nd of January as Mr. Mouse would have you believe) was the date set for a return to the Mecca of obstacle course racing… Tough Guy! Having purchased a couple of new GoPro camera’s in time for the event, I took to the course dressed as Peter Quill from the hit movie ‘Guardians of the Galaxy’ and attempted to sing ‘Hooked on a Feeling’ as I tackled the ‘safest, most dangerous’ OCR in the world.

Unfortunately, in one of the mud pools, one of my new cameras came loose and was lost to the murky depths of TG Hell. Admittedly struggling to hold back the tears, I still completed the course - but what followed was rather unbelievable.

Firstly, I had (just) enough footage from the remaining camera to piece together a montage of the race, during which I was lip-syncing the entire song (which has now become arguably the anthem of obstacle course running…) and then secondly, a group of runners who knew of what had occurred all chipped together, without my knowledge, and sent me a new GoPro in the post.

Those of you who watched the video of my somewhat emotional reaction will know just how much that gesture meant to me, and it optimised the spirit and character of those within the sport...

INTO MARCH MADNESS...

The first event in March was the ludicrazy insane (but brilliant) Nuts Challenge (in Surrey), where my 'Teenwolf' costume held up surprisingly well!

The day after Nuts, and with extremely tired legs, AWAS introduced a new member to the fold… the 7 foot tall Jason La Shard, who acted as my wife at the Leigh Hill UK Wife Carrying Championships in Dorking.

Whilst Tina (for that was his ‘wife’ name!) and I didn’t win, we did break a number of records… the heaviest couple ever to complete a wife carrying race for one!

Then on to Rock Solid Race in Milton Keynes.

Finally, a Firewalking Night in Devon saw Natalie Dean (of ‘The Apprentice’ fame) take part in her first AWAS event, and completed the month of March.

APRIL CARNAGE...

As always, the first Saturday in April brought with it World Pillow Fight Day carnage in Trafalgar Square... and the following week (with our heads still ringing) AWAS returned to the much loved World Coal Carrying Championships in Wakefield - an event which again saw a whole host of runners take on the challenge under the AWAS banner.

The superb Forest Warrior OCR in the Forest of Dean then led on to the AWAS North Wales Adventure Weekend where ‘Smilers’ took on the challenge of Zip World and White Water Rafting over the course of a fantastic 48 hours.

Next up for the foundation was the everpopular and wonderfully friendly Ram Run OCR in Warwickshire, hosted by Iain Exeter, who saw AWAS become not only a big part of the Ram Run fraternity, but also a favourite with the ‘Wild Lambs’ (our next generation of OCR athletes).

The final event of a hectic April was Maldon’s now infamous Mud Race… and having completed the race naked last year (in warmer conditions) I took to the mud as 'Cousin It' from the Adams Family, before

Obstacle Race Magazine 37

REGULARS : ALWAYS WITH A SMILE

breathing fire at the finish line.

MAKING A SPLASH IN MAY...

At the World Water Bombing Championships in May, held at Ponds Forge in Sheffield, a depleted AWAS team consisting of only myself and Brian Gumbley still managed to take the runners up spot in the completion, with Brian even securing the title of Individual World Water Bombing Champion with his face-plant splash!

Saturday 16th May saw AWAS involved in a double header, and following a quick Spartan Race in London in the morning, a mad dash was made around the M25 to Nuclear Races in Essex for the ‘Mud Is My Make Up’ Challenge.

Having teamed up with Blesma (the limbless veterans’ charity) and Francesca Chiorando Meredith (who writes the Mud Is My Make Up blog), AWAS took a group of female beauties around the course, many of whom had never tackled a mud run in their lives!

The heart and determination showed by many of these ladies was something to behold and we raised well over one thousand pounds in the process... an feat which we will hope to beat next year!

Although struggling to move my aching legs, next up was the Tetbury Woolsack Races - an AWAS favourite… This year I took to the course dressed as Rocky, wearing a pair of ridiculously oversized boxing gloves - not an easy task when you’re trying to grip a sack of wool!

THE HALF WAY STAGE...

Month six began with the first Color Run of the year in London, where a pair of angel

38 Obstacle Race Magazine

wings made their first memorable appearance amongst 36,000 other runners.

Then over to Airfield Anarchy OCR whilst dressed as Biggles - complete with cardboard plane!

A Spartan Sprint in Wales and Sexy Bingo night for Breast Cancer Campaign brought the year to its half way stage, but not before the World Egg Throwing Championships in Lincolnshire left me battered and bruised once again as the target in the accuracy discipline!

LIMPING ON THROUGH JULY...

An ankle injury, which would plague me for the rest of the year, meant that I was forced to run with Wild Lambs at the summer Ram Run (not that I actually minded too much)… and this was followed up with the Color Run in Manchester, and then a second trip to Tough Guy-HQ for the Nettle Warrior to round of the month…

AUGUST AWARDS...

August started with a bang, with the inaugural Mud-7 OCR spectacular taking place on August 1st!

This event saw 7 of the UK’s biggest OCR events come together to stage one race… and that meant 7 different costume changes for yours truly!

Thankfully, I had some AWAS stalwarts there to help me out or I’d have never have managed to cross the finish line with my bum on display as the somewhat mischievous ‘Bear Grylls’!

The Color Run in Birmingham was followed up by a trip to yet another event that is set in

stone on the AWAS Calendar - the International Worthing Birdman.

This year, in the craft ‘Pigs Might Fly’, I once again scooped first prize in the Kingfisher Class for fun flyers and comic entrants but, most touchingly, I was also awarded the 'Derek Trotman' award for my contribution to the Birdman event over the years.

A trip back to Wales for the World Bog Snorkeling Championships, where a giant shark fin failed to make any impression on the leader board, was followed up with an event that has become synonymous with AWAS - the World Gravy Wrestling Championships.

This year, as Gandalf the Gravy, I somehow found myself capturing the World Title for the third time - though the highlight of the day was undoubtedly wrestling dozens of children after issuing an open challenge to any child who was watching...

This (somewhat foolish) gesture left me truly beaten, however it did ensure that the foundation donated another £200 to East Lancashire Hospice!

SEPTEMBER PRIDE...

In early September I learned, to my total surprise, that I’d been nominated for the Central Region’s Pride of Britain Award for my charitable efforts with the foundation, thanks to Natasha Amy, a longtime supporter of AWAS and its efforts.

This recognition was a truly humbling... but it demonstrated just how far the foundation has come in its ten year history.

It was then a return to the OCR scene at the end of September, for the Major Series Midlands

REGULARS : ALWAYS WITH A SMILE

event, where AWAS led a team of newbies through the mud whilst raising money for Dementia UK.

GETTING SEXY IN OCTOBER...

Two more Sexy Bingo nights in October (for Breast Cancer Campaign and Blood Bikes Manchester) were followed by another run with the Wild Lambs at the Ram Run, before the World Conker Championships in Northamptonshire, and finally a trip to the lovely ladies of 6WI in Lincolnshire following an invitation to be their guest speaker.

Something Old, Something New... After attending the Royal British Legion Major Series Launch at Hyde Park in November, I then took to the ice at Tamworth’s Snowdome to test my Bambi like skills at Ice Skating, before launching myself down the snow slopes on a rubber ring, an experience known as Adrenalin Tubing!

DECEMBER CHEER! December began with a trip to the biggest and best Christmas experience in town… the Liverpool Santa Dash - where I pushed a homemade (or should that be dad-made) sleigh around the streets of Liverpool giving out gifts to children along the way...

Keeping in the spirit of the festive season, it was then time to entertain the over-18’s at the Rainbows Children’s Hospice Christmas Party, which was followed up by a trip to Huddersfield for the Pieathlon (a cross country run where they feed you pies on the way around).

This led on to a visit to Twinwoods Adventure to have a go at both Indoor Skydiving and Indoor Surfing!

My final event of 2016 was the ‘In It For A Minute’ Boxing Day Dip… Now this event usually takes place in the lake at AWAS-HQ, but an ankle operation on December 22nd meant I had to settle for sitting in a bucket full of ice, whilst ‘Smilers’ up and

down the country gathered together to do their own cold water challenge!

WHAT A YEAR IT'S BEEN...

In all, the foundation has raised smiles at 65 different events in 2015 - which is quite simply an incredible achievement… and not only that, under the ‘Spreading The Smile’ affiliation scheme, we have had a presence at another 22 different events!

The growth of the foundation, and its impact all across the UK, is something that I am very proud of… but as the demands on the foundation have increased, so has the workload - and this has meant that, behind the scenes, massive structural changes have been taking place... changes that will continue as we move in to 2016.

FINANCIAL SUPPORT...

Financially, attempts have been made this year to offset the administrative costs of AWAS so that the foundation can continue to function effectively - and in doing so, the administrative fund (the running costs of AWAS) was separated from the foundations charitable fund (the money that we give away).

Whilst support for our charitable fund has been steady enough to allow us to make small contributions to good causes throughout the year, our first attempts to raise money for the administrative fund weren’t successful, and this is something that (looking to the future) we cannot simply ignore.

I would ask any of you out there who value the work what AWAS does, to think about possibly approaching the company you work for, or any businesses who you feel might wish to support us - as whilst our running costs are comparatively small, they are large when such a burden falls on just one person.

Support in this manner also enables us to continue giving out every single penny that is

donated to our charitable fund...

LOOKING AHEAD...

Looking ahead to 2016, it is going to be an amazing year…

We’ll be back again to support those events that, year upon year, work hand in hand with AWAS to promote our ethos of making the world a happier place…

Events such as the World Gravy Wrestling Championships, the World Egg throwing Championships, the International Worthing Birdman, the Tetbury Woolsack Races, the World Coal Carrying Championships, the Maldon Mud Run and the Liverpool Santa Dash, to name but a few…

Plus, we also have a number of new ventures and initiatives taking place…

We plan on running a number of distinct AWAS events throughout the year which people can join in with - including Bubbleball, Bounce Below, and a party at a Trampoline Park!

We’ll be increasing our presence in the field of adrenaline activities with Bungee Jumping, Microlight & Helicopter Flying, as well as Extreme Rally Driving all taking place in 2016.

We’ll be developing our links with Coventry university to host World Pillow Fight Day on the first Saturday in April, whilst helping schools and community groups in the UK to increase their charitable undertakings.

In the world of Obstacle Course Racing, the foundation is already committed to some of the biggest and best OCR’s around as we plan to work more closely with our friends in the muddy world.

To sum up what lies ahead in 2016? Well, I’m really looking forward to getting as many of you involved in the foundation as I possibly can... so set yourself a new goal in the new year of simply bringing your smile and joining in the fun!

HAPPY NEW YEAR!...

Obstacle Race Magazine 39

KIT TESTING : BASE LAYERS

BASE LAYERS

RUNFLEX FIRE COMPRESSION

£54.50, WWW.RUNFLEX.CO.UK Suitable for: Snug compression feel Testers mark: 8 Durability: 8.5 Water weight: 202g Stand out features: Looks amazing, really does stands out

WE’VE BROUGHT TOGETHER THE BEST BASE LAYERS THAT WILL SUIT THE NEEDS OF EVERY POSSIBLE OBSTACLE RACE FORMAT. FROM MID WINTER FREEZE OUTS, RIGHT THROUGH TO AUTUMN RACES UP THE SIDE OF MOUNTAINS. THIS LIST WILL HAVE YOU COVERED IN THIS COMPREHENSIVE SELECTION. HOW WE TESTED SECTION

fading, loss of shape, holes and burst seams.

Each item has been tested in various situations’ to ensure durability and suitability to the unique challenges our clothing faces in obstacle races.

REVIEWERS SCORE

DURABILITY This has been graded on a scale of one to ten, ten being most durable. To get the best score the garment has to prove its worth against the following after use - snagging/pulls, wash, visible wear,

40 Obstacle Race Magazine

This is scored from one to ten and is down to how the reviewer felt in the garment. Comfort, build quality, looks, extra features and fit all play a part in trying to attain the top score of ten.

WATER WEIGHT This will test how much water a garment holds after

being fully submerged in a bucket for two minutes and then left to hang for a further two minutes. The garment is then weighed to find out the before and after difference.

This test has to be most important if the base layer is going to be used on any course which includes lots of water. The faster the base layer sheds water the less chance you have of getting cold in a wet race situation.

KIT TESTING : BASE LAYERS

TOPS

MALE & FEMALE

2XU THERMAL COMPRESSION £85, WWW.2XU.COM Suitable for: Fantastic for wet winter racing Testers mark: 9 Durability: 8 Water weight: 213g Stand out features: Great fit and feel

TRIBESPORT TECH

ODLO EVOLUTION WARM

£80, WWW.ODLO.COM Suitable for: Man vs Mountain type events Testers mark: 8 Durability: 8

Water weight: 260g Stand out features: Loved the hood for much needed extra insulation

£26, WWW.TRIBESPORTS.COM Suitable for: Autumn / Spring racing Testers mark: 6.5 Durability: 7.5 Water weight: 211g Stand out features: Fantastic lightweight feel

TRIBESPORT RUNNING

ASICS LONG SLEEVE

UNDER ARMOUR HEAT GEAR

£26, WWW.TRIBESPORTS.COM Suitable for: Great Autumn / Spring layer Testers mark: 7 Durability: 6 Water weight: 201g Stand out features: Incredibly comfortable

£55, WWW.ASICS.CO.UK Suitable for: Great Autumn / Spring layer Testers mark: 6.5 Durability: 6.5 Water weight: 188g Stand out features: Light weight and breathable

£17.44, WWW.AMAZON.CO.UK Suitable for: Keeping you toasty whilst racing/training Testers mark: 8.5 Durability: 8.5 Water weight: 199g Stand out features: Very good fit

Obstacle Race Magazine 41

KIT TESTING : BASE LAYERS

ASICS FUJITRAIL

£42, WWW.ASICS.CO.UK Suitable for: Cooler racing Testers mark: 8.5 Durability: 8.5 Water weight: 201g Stand out features: Great fit and colour range

TESTING The independent testers were told to put each of the items they were sent through hell, to see what came out the other side.

SUB SPORTS RX COMPRESSION £17.87, WWW.AMAZON.CO.UK Suitable for: Cold weather training Testers mark: 7.5 Durability: 8

Water weight: 232g Stand out features: Amazing value

VIRUS STAY WARM XFORM POSTURE

ARMADILLO MS PYTHON

£74.99, WWW.VIRUSPERFORMACE.CO.UK Suitable for: Winter / Cold water racing or training Testers mark: 9 Durability: 8 Water weight: 201g Stand out features: Makes you feel fantastic wearing it

42 Obstacle Race Magazine

£110, WWW.ARMADILLOMERINO.COM Suitable for: Heavy wear and tear adventures Testers mark: 9 Durability: 9.5 Water weight: 201g Stand out features: Fantastic Merino luxury feel

INOV-8 BASE LAYER 150 MERINO £40, WWW.INOV-8.COM Suitable for: A great all rounder Testers mark: 8.5 Durability: 9 Water weight: 221g Stand out features: Snug fit but without the squeeze

KIT TESTING : BASE LAYERS

BOTTOMS MALE & FEMALE

ODLO EVOLUTION WARM

2XU HYOPTIK THERMAL COMPRESSION

£65, WWW.ODLO.COM Suitable for: Man vs mountain type event Testers mark: 8 Durability: 8.5 Water weight: 260g Stand out features: Fantastic for dry exploring in winter

£90, WWW.2XU.COM Suitable for: Racing day and night Testers mark: 8.5 Durability: 7.5 Water weight: 185g Stand out features: Easy to forget you have them on

TRIBESPORTS CAPRI

RUNFLEX FIRE COMPRESSION

SUB SPORTS DUAL

VIRUS STAY WARM COMPRESSION

TRIBESPORT RUNNING LEGGINGS

NIKE DRI FIT FLASH

£32.50, WWW.TRIBESPORTS.COM Suitable for: Autumn and spring racing Testers mark: 7 Durability: 7.5 Water weight: 210g Stand out features: Very comfortable

£74.99, WWW.VIRUSPERFORMANCE.CO.UK Suitable for: Winter, cold wet racing Testers mark: 9 Durability: 8 Water weight: 185g Stand out features: Very insulating

£54.50, WWW.RUNFLEX.CO.UK Suitable for: Great compression feel Testers mark: 8 Durability: 8 Water weight: 198g Stand out features: Amazing look

£35, WWW.TRIBESPORTS.COM Suitable for: Cooler weather racing Testers mark: 6 Durability: 8 Water weight: 225g Stand out features: Great fit

£20.58, WWW.AMAZON.CO.UK Suitable for: Light weight base layer Testers mark: 6.5 Durability: 7 Water weight: 196g Stand out features: Nice and warm

£90, WWW.STORE.NIKE.COM Suitable for: Evening runs Testers mark: 7 Durability: 7 Water weight: 212g Stand out features: Amazing reflective material

Obstacle Race Magazine 43

REGULARS : BMF

BRITISH MILITARY FITNESS

LAUNCHES LEADING

OCR TEAM Photography by : www.MYBIBNUMBER.com (racehard), Tony Jarvis (play hard)

44 Obstacle Race Magazine

REGULARS : BMF Fitness British Military ’s UK e th (BMF), der in undisputed lea ss, has outdoor fitne e launch announced th e of the m so of up e ce team, mad ra d re so on sp n of its very ow the country. es from across leading athlet made up of am, currently ness Race Te Fit in events y ar rt ilit pa M The British pions, will take course cham d obstacle an cle g sta in ob nn n ru ve llse s, fe athletes to hons, triathlon onsoring the such as marat training and sp ips, as well be sh ill w on F pi BM am Ch courses. e OCR World th , the Royal as ce ra ch su se s attend race obstacle cour ng ni in Wells, w d ge ar rid aw nb as BMF’s own hich runs in Tu ajor Series, w M on gi Le . re sh Briti irlingshi , Leeds and St Warwickshire ce highlights llard, whose ra as des David He vs. Mountain, an M r fo rd The team inclu co e Afghan the course re th d ng tti an n se ho de at inclu or Mar won the g the Eliminat team, having well as runnin is also in the ming tin co ar d M a an ey ue Fr ag Marathon. the UK OCR le s, ip sh on pi ips.

UK OCR Cham Championsh e World OCR seventh in th e second on, who cam James Applet is OCR am ld te or W ce e ra th Also in the ips and won r, Championsh de Clare Mille clu in rs be em in the UK OCR m er e th ar O ho s. w ip c, sh on Blan Team Champi and Thomas extra three , Adam Teszke o seeking an als is Ross McDonald F BM . rs race l sfu es cc su all highly . the race team people to join Race Meet the BMF

Team

To many, Clare Miller will be known for her role in the BBC2 series Special Forces - Ultimate Hell Week, but over the last couple of years she has been making a big name for herself in the world of obstacle racing. She was the first ever Mudstacle (UK OCR) League Champion and has still never been beaten by any other female at an obstacle race. In fact there are very few men that have managed to beat her.

Miller was a high achiever long before the BBC series or Obstacle Course Racing. She was a competitive rower at Edinburgh University and an age group World Champion duathelete.

She even cycled solo for 2,626 miles across Europe in 28 days for charity. If that doesn’t sound enough like superwoman, she’s also a qualified Haematology Doctor.

It's unsurprising that her immense running speed and mental grit, combined with strength gained from BMF training would translate so well to OCR. Miller’s first event was Winter Nuts Challenge (four lap edition), which is widely regarded as the toughest obstacle race in the UK – it has an exceptionally low completion rate. Not only did she finish the race, she was also the fastest female, coming fourth overall.

Cla re Miller DAVID HELLARD London-born David Hellard is already a big name in the OCR scene, having won the brutal Eliminator Marathon, the Great Urban Race and the Soldiers’ Challenge.

He is perhaps best known for appearing on BBC2’s Special Forces – Ultimate Hell Week.

A self-confessed late-blooming sportsman, Hellard didn’t find his running feet until his late twenties, completing his first marathon in 2009 before setting a PB of 2h44 in the Milan Marathon 2012, qualifying him for the UK Championships. He has also raced in the London marathon, being named as an official pacesetter in recent years, which he describes as one of his proudest achievements to date.

Having competed in around 20 marathons, at heart David still considers himself a distance runner. But when work offered him the chance to compete in a Tough Guy Challenge, he excelled, signalling the beginning of a journey that would take him from marathon runner to OCR champion.

As a distance runner trying to break into Obstacle Course Racing, David needed to build his strength and endurance, but didn’t like the dull, repetitive nature of the gym.

So in November last year he joined BMF, building strength and endurance, as well as gaining vital expertise from our trainers.

ROSS MACDONALD Ross completed his first triathlon alongside his dad when he was just 12 years old and became instantly hooked. By the time he was 16 he was winning local races against adults. He was the fastest junior in the South West at 17 and then started racing in the British Elite Series. When he was 19 he ran his first UK Half Ironman, finishing a respectable 11th overall.

Obstacle Course Racing has come naturally to Ross. He enjoys competing with like-minded people, and pushing his teammates to run faster and harder.

Since joining British Military Fitness he has strengthened his core and improved his upper body strength, helping him on the way to glory in both triathlons and OCR. He has also established a reputation for competing – and often winning – on a hangover, and to this day, claims that his best performances come after 3.5 pints of lager. In October, Ross competed in the OCR World Championships in Ohio, where his upper body strength, endurance and hangover management skills were really put to the test.

Obstacle Race Magazine 45

REGULARS : BMF

FREYA MARTIN Freya is the number one female Obstacle Course Racer in the UK. Along with Ross MacDonald, she also recently competed in the OCR World Championships in Ohio, taking a first ‘holiday’ since the birth of her infant daughter Hetty. She first tried OCR with her husband, and went from strength to strength, competing in the Spartan Beast, Spartan Super, Hell Down South competitions. After seriously impressing in these events, Freya was invited to join

the BMF race team.

With less time on her hands than most of her BMF race team teammates, Freya has to be more targeted with her training, so she does shorter cardio sessions with HIT principles to be as efficient with her time as possible. Her usual week consists of five days in the gym where she does classes, body weights and intervals on the treadmill or track, and then at the weekend a long run or an outdoor race.

JAMES APPLETON James Appleton is three-time UK champion of the Tough Guy Challenge, and a highly regarded figure in the Obstacle Course Racing scene. Last year he finished 7th in the OCR World Championships, the first time in the competition’s history that a Brit finished in the top 10.

A photographer by trade, James combines his passion for high terrain cross country with his art. His career means he has to travel a lot, scaling mountains, often with his camera in a backpack, capturing landscapes all over the world. His travelling also means that he has had the opportunity to attend far more BMF locations than most.

He recently relocated from London

to Cumbria, citing his training regime as the main motivation for the move.

Swapping Battersea Park for the Lake District has allowed James to regularly experience the challenges of performing at high altitudes of up to 5,000m.

One of his biggest achievements to date is capturing a live volcano with the Aurora Borealis (The Northern Lights), carrying 40 kgs of camera equipment, survival gear and clothing up a steep incline. After four days alone on top of a mountain and an extremely dangerous storm, his first human contact was with James May (formerly of Top Gear) who happened to be filming on the same route.

FOR MORE INFORMATION ABOUT BRITISH MILITARY FITNESS, PLEASE VISIT WWW.BRITISHMILITARYFITNESS.COM

46 Obstacle Race Magazine

DAVID HELLARD, AN OCR CHAMPION AND MEMBER OF THE RACE TEAM, COMMENTED: “Obstacle course racing is one of the fastest growing mass participation sport in the world and we are all thrilled to be part of the new British Military Fitness Race Team.

We are all highly competitive as individuals and have such a passion for racing. BMF sessions have helped us all to increase our agility and strength as the classes are so varied, with expert instructors who really know their stuff.

The team have backgrounds in endurance sports, including marathons, Ironman competitions and duathlons, but OCR requires a high level of agility and dynamic strength, which you cannot obtain from lifting weights in a gym. Therefore, BMF is a natural partner for us - many of the team have been attending BMF sessions for a number of years and it really shows in their speed over the obstacles and ability to transition quickly back into running, so the team approached BMF and asked if they could help train us all. We now train regularly across the country and it's definitely paying dividends.”

Harry Sowerby, Managing Director of BMF, commented: “The launch of BMF’s very own race team is very exciting, we can’t wait to start working with such an inspiring group of people, who really are the champions of their sport. Obstacle course racing is becoming more and more popular across the UK and we are sure its popularity is only going to grow. The versatility of the team means that whatever your passion, you can find inspiration in this team – whether it’s obstacle course racing, triathlon or even ultra-marathons. We are also looking for a further three members of the race team, with BMF members invited to get involved. If you would like to be a part of it, just ask your instructor for more details.”

REGULARS : D.O.M.S

D.O.M.S THE MYTHS. THE SCIENCE. THE TRUTH Written by PT Emz of Bootcamp Revolution

48 Obstacle Race Magazine

REGULARS : D.O.M.S

F

our little letters that, alone, are innocent members of the modern day alphabet, but when united, strike fear in to any racer! D.O.M.S (The Delayed Onset of Muscle Soreness) is something we all have a love/hate relationship with. On a positive, it is the reminder of the extent of our endeavours. On the negative... it hurts like hell!

The mere fact that the spoken sound of this word is used generically by film producers world wide to announce the impending doom of a character, should explain the extent of this demonic bodily response.

Post exercise muscle soreness is something that anyone who has ever worked out can relate to and whether you see it as a good thing (growth & progress) or a bad thing (lack of mobility, pain) it is something that is unavoidable for most.

So, is there a secret to reducing the post race muscle ache, that makes stairs and toilet visits an expedition of epic proportions? The answer, is as unique as you and to discover your secret, you first have to understand the demon that is DOMS!

D

O

M

S

Delayed

Onset

Muscle

Sorness

SO WHAT IS D.O.M.S? There was a belief that the post workout muscle pain was due to lactic acid build up, but research has shown that DOMS is actually the result of microtears or microtraumas which occur in the muscle fibres after exercise, which become inflammed as the body attempts to repair them.

has an enemy. Another 4 letter combo, that can protect muscle tissue during hard training or races. This ally is... BCAA's.

BCAA's (branched chain amino acids) when taken in high doses the day prior and before and after training or racing can increase protein synthesis and vastly improve muscle recovery.

CHEMICAL WARFARE

FIND YOUR COMBO

As with everything, understanding the science behind the body and the nutrition that fuels and repairs it, equips you with vital tactical information in the war against DOMS... DOMS

Although every human body responds physiologically in the same way, we are all unique, so try out my top tips and find which combination works for you to reduce DOMS.

TOP TIPS

MIX AND MATCH ANY OF THESE 1 : LAY IT ON THICK

2 : LET'S GET PHYSICAL!!

Right, we're not talking about dramatically over exaggerating a cool OCR related injury story to your mates! We're talking about Menthol rubs such as Tiger Balm, which has been found to reduce post workout soreness by up to 60% compared to those that used post workout ice application. It's not a total fix but it most certainly can help! So slap on a good layer prior to your workout or race, to areas you most suffer. For best results, use a good firm hand (ask a nice friend to help if you have one)

SIMPLY BY SPENDING 5 MINUTES PREPARING YOUR BODY PRIOR TO YOUR WORKOUT OR RACE, CAN MAKE A HUGE DIFFERENCE! A good, full body warm up including gradual cardio and some dynamic stretches prepares your muscles and joints for the job it's about

to undertake. A recent study showed that by investing some long term effort in to targeted warm up stretching and strength building can dramatically improve post race muscle ache.

4-6 weeks prior to your race day, begin introducing specific pre training warm ups, stretches, low weight bearing and strength building exercises which will gradually prepare muscles, for the increased exertion of race day!

3 : SUPER CHARGED Our bodies are finely tuned machines and even the slightest imbalance can throw it totally off course. Sweating causes us to become deficient in electrolytes; essential salts that regulate heart and nerve function, and muscle responses and contractions. So ensure you consume plenty of water and electrolyte-heavy foods.

Simply by adding a whole grain rice cake with pure blend peanut butter and a sliced

banana, with a glass of milk, gives you a healthy, post workout dose of sodium, potassium and calcium! Happy days! One of my favourites is fresh cherries. A couple of handfuls of these little fellas post workout contain anthocyanins, which increases the amount of oxygen the body supplies to the muscles, therefore aiding recovery and capability.

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REGULARS : D.O.M.S

4 : KEEP 'EM GUESSING BLAST YOURSELF IN THE SHOWER WITH ALTERNATING HOT AND COLD WATER POST WORKOUT. BUT, DON'T GO CRAZY! Make sure the temperatures aren't uncomfortable or unbearable, and use a simple 90 seconds hot and 90 seconds cold causes the blood vessels to expand and reduce (vasoconstriction & vasodilatation) Blood carries important nutrients to muscles and clear out toxins related to DOMS so by increasing the blood flow, you're decreasing the after effects of your workout.

5 : LET'S GET PHYSICAL... AGAIN! Now there's a big divide in 'those that do' and 'those that don't' but here's a thought; speak to any elite gymnast or dancer, who's bodies are pushed to the absolute extent of its capabilities on a daily basis, they would never dream of finishing a training sessions without stretching!

By performing gentle stretches and introducing some active recovery (gentle aerobic exercise for several days post race) you increase blood flow to the muscles, thus aiding the post workout recovery.

If you're really serious about your training, then regular sports massages on your real problem areas could be really beneficial.

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6 : NICE MELONS

7 : MAGIC BEANS

As a nutritionist, I try to look for the most natural form of nutrient to fuel, aid and support the body and one of my favourites but not well known secrets to reducing DOMS is the lovely water melon. Low in sugar, packed with water, anti-oxidents, vitamins and minerals, and most importantly; L-Citrulline. Just add a few slices to your pre workout routine to help reduce that post workout agony!!

It's time to express your love for the espresso!

As any self respecting fitness fanatic will tell you, this tiny little cup of joe packs one hell of a punch in the fight against DOMS. Caffeine and it's endurance related benefits are well known, but in recent tests, it also significantly reduced the post workout soreness. Caffeine affects the central nervous

system and brain receptors responsible for pain. So, in essence, an espresso not only powers you up for the workout but it numbs your pain post too!!

Now go forth, armed with your new weapons, because although we may not have won the war, we can certainly win a few battles against the demon that is DOMS.

TESTING : BEST VALUE EVENTS

The best

VALUE EVENTS for under £40

Written by : Kevin Newey

WE ALL KNOW THAT OCR CAN BE AN EXPENSIVE HOBBY TO HAVE, SO HERE IS OUR ROUND UP OF OUR TOP 5 BEST VALUE EVENTS FOR 2016.

Event: Pukka Races –Only Fools Ride Horses Location: Colchester Date: 18th September Cost: From £31 Website: www.pukkaraces.co.uk Summary: As medals go, they don’t get much more sought after than the Only Fools Ride Horses ones. Following on from a gold 3 wheeler design in 2015, the medal for this year’s event are even better, with three familiar characters splashed on the design. Not only that, but you also get cool t-shirt and goody bag. The event itself is a fun one, with a really good family vibe. Over 30 obstacles are packed into the course which takes you through some challenging terrain. There are 2 different race distance options with a 4 or 8 mile race (2 laps), so ideal for all levels of fitness. It does lack in mud though, but more than makes up for that with the bling!

Event: Muddy Furlong Location: Daventry Date: 13th March, 16th and 17th July & 19th November Cost: From £20 Website: www.muddy-furlong.co.uk Summary: After launching with a FREE entry event last September, Muddy Furlong launches onto the scene in 2016 and seems to have all bases covered. Mud, check.

Kids races, check. Ladies only event, check. Night race, check. The event is held at Long Furlong Farm in Catesby, Daventry and is run by Ali Haigh who has been in the OCR game for a few years. The course itself has a number of man-made and natural obstacles, and one of the best hills you’ll come across... well, ‘best’ might not be the word you’d use. Their event pictures from their launch event were some of the muddiest we’d seen, and with entry fees starting from just £20, it’s an event worth trying.

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TESTING : BEST VALUE EVENTS

FROM £36.55

Event: The Suffering Race Location: Rockingham Castle Date: 25th & 26th June Cost: From £36.55 Website: www.thesufferingrace.co.uk Summary: It does exactly what it says on the tin, and if you can get a team of 10 or more together for the 5km, 10km or 10mile race in June, you can gain entry for under £40 each. Fancy doing all 3 distances in one epic weekend?.... then you can become a Suffering Legend and it will cost you under £100 all in. Cost for all 3 distances is the same, so give yourself a challenge and go for the 10 miler which is a hardcore challenge, even for the most hardened OCR runner. They also have the ‘Reapers’, a bunch of unruly marshals who will think nothing of shouting at you to drop and give them 20 press ups. At the finish line you get a medal, Suffering t-shirt, drink and some snacks.

Event: Bigfoot Challenge Location: Kent / East Sussex Date: 26th March & 24th/25th September Cost: From £35 Website: www.bigfootchallenge.co.uk Summary: After launching at the 2015 Mudnificent 7, the OCR community got a great taste of the innovation that Bigfoot and Race Director Tony Campbell was going to bring to the industry. Following their first event at Pippingford Park in September, the Bigfoot team have promised even more improvements on an event that was awarded the ‘Most Innovative Event’, at the recent Mudstacle Awards.

Expect rope….a whole lot of rope…..from the rope master. We get told all the time that rope climbs are the no.1 obstacle nemesis on the circuit, so Tony has also put together a series of ‘Rope Clinics’, where you get tutored by the expert in a session that is well worth the entry fee. See the Bigfoot facebook page to find out when the clinic is next coming your way.

Event: Tartan Warrior Location: Falkirk Date: 17th April Cost: From £25 Website: www.tartanwarrior.com Summary: After taking on some of the hardest obstacle course in the UK, Joda Quigley and John Denovan have designed this 5km family fun course up in Scotland. One of the nicest couples you’ll meet, and they’ve got fitness running through their bones. There’s also a competitive wave for competitive kids, where entry is just £10. All runners are chip timed and you’ll also get a medal at the end of the course that boasts over 15 obstacles. Prizes for top 3 males, females and kids races and everyone scores points towards their total in the OCR Community League. As value goes, it doesn’t get much better.

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FEATURE : MARSHALS

MARSHALS THE BACKBONE OF OCR Written by: Emma Stocksof www.FlairEvents.co.uk

IT GOES WITHOUT SAYING THAT NO MATTER WHAT KIND OF OCR EVENT YOU ARE HOLDING, NO MATTER HOW BIG OR SMALL, IT CAN’T RUN WITHOUT THE MARSHALS. The event organisers will spend months organising and putting an event together but on race day itself, it’s the marshals that make it happen! They are there to sign you in and give you your race numbers early in the morning.

They are there in the bag drop, all day long inside a hot and stuffy marquee, keeping

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your kit safe. They are out on the course in all weather conditions, motivating you, encouraging you, making sure you go the right way, providing banter and all the while being the eyes and ears for your safety. Once you have finally finished, there they are at the finish line, handing out your medals.

So who are the people underneath those hi- vis vests? Some of these guys are local, some travel miles to get to the event. Some have intentions to run, either in the future or they have ran the day before. Some have family members entering and find it much more interactive than just waiting around in the event

FEATURE : MARSHALS

village all day holding the bags! The list of reasons is endless, but they are always there and the day cannot function without them!

Flair Event Staffing & Management have been providing teams of marshals to sporting events, in particular the OCR world, for several years now and over the last 18 months we have seen a huge shift in culture in this industry when it comes to staffing.

Three years ago we were providing staff to three different OCR companies and covering

their event series’. We would know about these events and the marshal requirements for them weeks, sometimes months in advance of them taking place. This would give us plenty of time to recruit the best possible crew of marshals, likeminded sporty people that love being outside. Many of them OCR runners themselves. People that genuinely want to be there, willing to give it their all for the day!

This season we have received several requests from OCR providers wanting to book

marshals for events that were literally days away from taking place. Sometimes we get a fortnights notice, but more often than not, it’s a lot less. Our recruitment has had to take place quickly and from our experience in the field, we know that the event cannot take place safely without a specific requirement of marshals, therefore we really understand the importance of delivering the crew numbers that have been asked of us.

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FEATURE : MARSHALS

SO WHY THE SHIFT? This industry is booming and clearly showing no signs of decline. Just when you think the market might be saturated, another event pops up. Credit to the innovation of the course designers, keeping formats fresh and exciting – participants just keep coming back or want to try increasingly more challenging courses. The market is also becoming more inclusive with less daunting, shorter courses also becoming available.

The UK’s volunteer culture is definitely reducing overheads for event providers.

Allowing more start up companies to break through without needing such huge budgets.

Therefore it naturally makes more sense for OCR companies to try and recruit as many volunteers as they can in the build up to event

56 Obstacle Race Magazine

day, before making a last minute decision to bring in paid staff if they are falling short.

There will always be staffing agencies willing to deliver marshal teams at short notice, it’s just making sure that the right one is chosen.

A company that fully understands the industry, has experience in not just staffing but on site operational management at OCR events and can truly deliver what is asked of them, with the right people, at short notice.

What are the impacts of this shift in culture?

Well, we have already mentioned that the financial benefits of using volunteers are huge and the staffing providers out there generally are not suffering either. Staffing agencies might not be providing the same size of teams as we were a few years ago, but we are supplying

smaller numbers of crew to more providers.

We have learnt to adapt to the changes in the industry and our active involvement in the OCR community generally keeps us up to date with understanding how it is constantly evolving.

Ultimately the end product should remain the same. The marshals will always be there, rain or shine. Supporting you every step of the way. No matter what circumstances brings them there, they are there because they love it as much as you do. Some might be paid, some are giving up their time for free. Some get other benefits such as discounted race entry or merchandise, some will give you 12hrs in the rain in exchange for a cup of tea and a Mars bar.

Whatever the reason, they make a difference and we can’t do it without them!

REGULARS : READERS QUESTIONS

READERS QUESTIONS

PAGE

HERE’S YOUR CHANCE TO GET THOSE NIGGLING QUESTIONS ANSWERED BY SOME OF MOST KNOWLEDGEABLE PEOPLE IN THE OBSTACLE COURSE RACING COMMUNITY. WE’LL SEARCH HIGH AND LOW TO PARTNER UP YOUR QUESTION WITH THE PERFECT PERSON TO GIVE YOU THE BEST ANSWER POSSIBLE.

LIZZIE B TAYLOR ASKS: Hi ORM, I’m hoping you can help me out a little. I am terrible in a morning before a run, my nerves always get the best of me, I get in a real tiz and forget half of what im supposed to be doing. One thing I nearly always end up skipping or forgetting is my breakfast.

So this take me to my question, what do you think is

the perfect breakfast to eat the morning of a race to keep me fuelled until its time for a dirty burger after the run?

Hopefully you can help, loving the mag, keep up the great work.

EDITOR CARL SAYS: Hi Lizzie, I loved this question so much, I think people will get a lot from it, although its come in the morning we are supposed to be uploading to the printers I had to answer this and get it in.

Right so this breakfast is super simple and can be prepared the night before and warmed up or just

thrown in a tub and warmed in the microwave for 3 minutes.

Porridge oats, Raisins, Chia seeds, Big spoon of Nut butter, Milk & Mountain Fuel- Morning fuel. Combine this all together and you’ll have 100% rocket fuel. With this you will be prepared for pretty much anything.

MARK POLL ASKS: Hi Carl and Team, What OCR proof activity tracker do you suggest?

It must be robust enough to accompany me through about 30 races each year. I also really want

it to look good too. I’d also like it to give me as much feed back as possible.

Regards.

COMMUNITY RACERS SAY: CARL WIBBERLEY My vote has to go for the Garmin Fenix 3, once you charge it up and stick it on your wrist you literally never want to take it off.

etc too. Love the vibrate alarm rather than my phone singing to me but probably not had it long enough to be the best answer here but liking it so far. Hope you find something suitable though

CHRIS BOARDMAN: Definitely a Garmin - had a Forerunner 110 for years, now have a Forerunner 620

DAVID HAW: Fenix 3 sapphire edition, the metal strap with it looks like a high end normal watch and set it to the analog screen and then just looks a normal watch, switch out to the rubber strap for running and races and you have a machine tracker on your wrist

LOUISE BALLANTYNE I just bought the Garmin forerunner 230 which is totally waterproof, haven't actually tried it during an OCR but have had it on 24/7 almost since I got it on 5th January and it's withstood bath, shower, sauna, lifting weights, hiit, running in rain etc etc. Pretty accurate in terms of GPS and has options for cycling

58 Obstacle Race Magazine

JUDE JOHNSON: Garmin Forerunner 15. It's cheap enough not to worry about and does everything you need. I even rinsed it under the tap.

REGULARS : READERS QUESTIONS

ALEX MANN ASKS: Hi Carl, Happy New Year to you and your team at Obstacle Race Magazine!!

When I started competing in OCR last year I really suffered from feeling the cold in the water obstacles and wanted to know what is the best clothing (including head wear) I can use to avoid feeling the nip and keeping my core temperature.

If possible I want to avoid trying a 1.5mm

neoprene vest but am happy to almost try anything. I am used to various base layers from my enthusiastic outdoor background and lifestyle as well as working for Cotswold Outdoors but find it difficult picking from the huge range of sports wear.

Many thanks for all your help Best wishes

MICHAEL MIDGLEY SAYS:

WHO DID WE CHOOSE TO ANSWER AND WHY? We couldn’t think of anyone better than Michael Midgley a personal Trainer based in Surrey and for the last two and a half years hes also been the trainer and team coach at The Nuts Challenge, Dorking.

Well I met race director Wayne Monkman whilst scouting locations for my own event and both being from a military background we had a great connection.

and race vest

I have personally completed 4 laps of both Summer and Winter Nuts back to back within the original Gold standard times.

The question of which kit to wear in the Winter months is something that I am regularly asked at the Nuts training sessions and whilst I have a standard kit list I tick off depending on weather conditions there are lots of other things to consider before deciding.

What is the distance and number of obstacles? Is it a single lap course, or multi with a transition area?

Are there good open stretches of running?

How much water, how deep and how frequent?

Are you running alone or with a mixed ability group?

All of the above questions need to be considered before making any final decisions.

The main areas that you need to keep warm are your torso to protect your vital organs and your head, hands and feet as this is where you lose most heat.

Upper body layers need to be close fitting to ensure that your body heat has the chance to warm the water up that is next to your skin.

When standing in windy conditions you should not be able to feel the wind on your torso, if you can you don’t have enough layers on.

Preferably a layer of 100% merino wool should be directly next to your skin. Keep moving to maintain body heat!

Those of you that have been to a Winter training session at the Nuts Challenge will probably know, we quite regularly have to break the ice on the trenches / rope swing etc. With Winter Nuts coming up I will run you through what I wore last year both through training sessions and for the 4 laps.

FEET Inov-8 merino socks, neoprene socks (may need to remove inner soles to fit neoprene socks)

CONTACT MYSELF AT: michael@6tsix.co.uk

HEAD Merino wool buff for laps 1 to 3 and a beanie on lap 4

WEBSITE: www.6TSIX.co.uk

TORSO Merino wool t-shirt, New Balance compression top, Ripcurl sleeveless rash vest

HANDS merino wool glove liners and O’Neil 2mm neoprene gloves LOWER BODY Race shorts and Obstacle Armour calf guards

There were only two occasions last year throughout Winter where I changed the rash vest out for a neoprene vest, even with the volume and frequency of water on the Nuts course.

My dilemma this year was more around do I stay with the same as last year or change?

Having seen the Virus stay warm performance gear I was intrigued to know if it would be any better than my New Balance compression top.

Maybe if it lived up to the hype i could also lose one of the other layers.

Early one Sunday morning i was up to my neck in the river Thames at Teddington Lock startling the rowers, ducks and dog walkers.

The results spoke for themselves with a clear difference in favour of the Virus top.

So now we know what I will be wearing, does that mean that you should do the same you ask?

This is where we go back to the list of questions.

If speed isn’t your priority but completion is, or you are in a large group and likely to be spending time standing around waiting for people then you may be better off with some neoprene!

If you want to keep your layers to a minimum then you can also consider the option of a cheap lightweight waterproof as a windbreak and to keep body heat in.

If you are running a single lap event then you need to commit and hope you have made the right choice after doing your homework. Multi lap events prepare for everything and bring spare too!

Having access to a fixed course all year round means that we get to test kit and work on the obstacles prior to the events so if you are relatively local to Dorking why not come and join us at Team Nuts as a member (£74) to gain access to the course for the year, attend training sessions free, a free team monthly bootcamp with myself and a team vest!

Obstacle Race Magazine 59

FEATURE : CHRISTMAS CRACKER

MUDDY FURLONG CHRISTMAS CRACKER Some of you like a well earned rest over Christmas and the New Year, but not this lot! The Muddy Furlong Christmas Cracker took place on Monday 28th December in Daventry and saw 500 Santa’s, Elves and Snowmen run, walk and jog through a fun 5km muddy course. It’s going ahead again this year on Tuesday 27th December and early bird entry is just £25 if you enter by the end of March. Price included your choice of festive costume. Go to www.muddy-furlong.com for more details.

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FEATURE : CHRISTMAS CRACKER

Obstacle Race Magazine 61

REGULARS : MUDTREST

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

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Obstacle Race Magazine 63

REGULARS : MUDTREST

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Obstacle Race Magazine 65

FEATURE : OBSTACLES EXAMINED

OBSTACLES

EXAMINED Each issue throughout 2016 we’ll be dissecting a stand out obstacle which when you see it make you go... 'WOW!" Where else better to start than with the winner of the Mudstacle award for the 'Best Individual Obstacle', the Nuclear Races Death Slide.

66 Obstacle Race Magazine

FEATURE : OBSTACLES EXAMINED

So James tell us how did the idea of the Nuclear Deathslide come about?

We saw a post on Facebook with an awesome action picture of a slide from the USA. The post was asking the UK Facebook community - 'why can't we have this here?'

We could see no reason why not, so we said we'd build it & put it in races if the post got 500 likes - low and behold by the end of the day there were well over 500 likes!

It looks like a pretty complex obstacle. Roughly how long did it take to construct the Nuclear Deathslide?

It took 2 men 3 weeks to build. It was built in three sections in our grain barn on site & was ready for it's first action at Nuclear Rush May 2014

How would you say the Deathslide challenges people as an obstacle?

The Deathside challenges people on multiple levels.

Firstly, it's sheer height, it's 20' free fall drop & since 2015, extra kicker lanes - which mean even more time in the air.

Secondly, plunging & immersing completely into cold water Thirdly, letting go when you're at the top - it looks a lot higher when you're sitting up there.

If people want the opportunity to take on the challenge of the Deathslide where should they sign up?

The next Deathslide obstacle fix is at our next event: Nuclear Rush Saturday 14th & Sunday 15th May 2016 choose either Saturday or Sunday to take part or even both :) Choose 6,12 or 48k distances. Sign up via our website www.nuclear-races.co.uk/rush/

DEATHSLIDE MUDFACTS It used: 200kg resin Top Coat: 160kg Fibre glass: over 300m Measures: 20' high, 8 lanes wide 2015 upgrade: 2 kicker lanes installed 20,000 Nukers survived the flight to date!

Obstacle Race Magazine 67

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AN

REVIEW : VIKING RACE

VIKING RACE AN EPIC RACE IN THE SLOPES OF NORWAY Written by Mari Weider Photography by Epic Action Imagery

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REVIEW : VIKING RACE

2013

OBSTACLE COURSE RACING FIRST CAME TO NORWAY IN 2013.

T

That year Viking Race was born. One of the co-founders, Andreas Dietzel, a true OCR lover, was together with two other people going to get Norway off the couch and into the woods. This was my first OCR...and then I was hooked!

Since August 2013 I have ran lots of OCR races, both in Norway and in, amongst others, England, but in my heart, Viking Race is something special. It's my first true OCR-love.

In both 2013 and 2014, Viking Race held its races in the woods of Tryvann. You know, the famous slalom slopes a bit higher than Holmenkollen ski jump. It had been two epic years...and I was very sceptical when I heard that this year they would move

it to Grefsenkollen. The people running Grefsenkollen were much more eager to help out, and as I know OCR-races are very hard to arrange in Norway, I could understand this.

Andreas also told me that the race venue of Grefsenkollen would be situated around a small lake called "Trollvann" - as in Trollwater... how perfect was that. As everybody was concerned there wouldn't be enough hills...well Andreas promised us there definitely would be! Definitely!

Since the very first Viking Race two years ago, the race has gone from one race of 5 km, to two races the same weekend - 5 km on Saturday and 10 km on Sunday. I know the dream of the Viking Race team also is a 21 km race in Jotunheimen - where all the highest peaks in Norway are situated. The

name Jotunheimen originates from norrøn mythology, where Jotun meant giant and therefore means Home of the Giants! I surely hope the dream come true one day.

The race day arises with the sun from a blue sky. It's going to be the perfect weekend for double racing. When we came to Grefsenkollen loud music from a DJ meets us, and a grin immediately flashes on our faces. It's going to be so awesome. The OCR-milieu is still very small in Norway, so it very much feels like a big family racing together. Me starting in the elite with my Superman, especially felt like this... there were about 20 people at the starting line, almost everybody knowing each other...it would be a race between friends where everybody wanting to be first over the finish line.

After a quick warm-up, a lot of picture

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REVIEW : VIKING RACE

taking (that is absolutely one of the most important things of the race - the pre-race pics, of course the pictures taking during the race, and the medal-show-off after the race) we had to start the race by getting over the famous big walls of Viking Race.

The Viking Race team is very concerned with the obstacles being true and epic OCR- obstacles...and of course the famous wall starts off every race. Well over the wall we are gathered at the starting line - being prepped by Andreas and his race-speaker.

We’re giggling and making fun, quickly turning to silence when the speaker tells us: "The terrain of this course is extremely dangerous - and I want you all to listen carefully!" I glanced over to Andreas, in hope of seeing him smile and telling me it's all a joke...but he just nodded seriously. The speaker continues..."I am not kidding, you will see that I am telling the truth, and I want you all to take care of each other.

You don't lose the race only by checking on

your mates, I promise it will not go that fast, and again - the course is dangerous. It will be hills, rocks, slippery parts and logs you can trip over - take care of each other!" And by that the countdown began - and with a loud roar we are off!!!

I promise you, the speaker was not joking – as we flew out from the starting area, we soon hit the first slope, a steep hill and of course it was put straight out in nowhere. It was rocky and difficult to put your feet straight, and the pace slowly fell from fast, toslow, and on the top of the hill…more like dragging us against the top. Of course, as expected, on the top we met the first obstacle – a new wall, not that high, but still high enough! In my head I thought, now we get some rest! As Viking Race has put it, the 5 km is for everybody to finish, while the 10 km should be harder and challenging for the more hard core athletes. So

"THE TERRAIN OF THIS COURSE IS EXTREMELY DANGEROUS AND I WANT YOU ALL TO LISTEN CAREFULLY!"

72 Obstacle Race Magazine

now was a good time to run flat until the next obstacle… but it should not be like that.

We went straight into the woods again in a nightmare of off-road running. It went up and down and up again, on narrow paths, outside the paths, over rocks, logs and other natural obstacles…and then it hits me – they are going to prove to us that Grefsenkollen can truly be a Viking Race worthy. I was running for a place on the podium and I honestly thought I was going to puke, die or at least cry when we were running as fast as safety allowed us in the woods. I was so happy when we finally came out and I saw the cargo net – I know many hate the crawling, but I have my strength here, and use every crawl obstacle to catch my breath.

Luckily, for me, the worst part was now over, and more walls were to come, some muddy hurls, balancing on logs and of course the dreadful monkey bars. Placed slightly uphill just for fun. Of course with some more running in the woods, obstacles as over/under/through, cargo climb and Earl of Lade (Irish table) came stumbling against us.

Running with my new Garmin I knew the race was coming to its end, but we were missing the two most important, the rope climb and the fire jump, and suddenly we were there. I just love the ropes, and after a quick fill of the lungs with some fresh air I went straight up and off into the water crossing. We were so close to the finish line now, I could practically

REVIEW : VIKING RACE

OMG! OH YES, IT WAS TOO GOOD TO BE TRUE – ONE MORE OBSTACLE BEFORE THE FIRE! A TOTAL NIGHTMARE, BUT I LOVED IT! see Richard from Epic Action Imagery sitting there waiting for us…then I saw the logs! The logs and the zigzag lining up the slope to the left of the finish…

OMG! Oh yes, it was too good to be true – one more obstacle before the fire! A total nightmare, but I loved it!

Stumbling across the fire jump, and then being dragged over the finish line I was so happy – so tired, so sore, but super happy!

What is so cool – but also frightening, is that we were going to run the same course all over again the next day, only longer and harder. “Viking Race Ásgarðr is the next level up for aspiring Vikings. The distance, terrain and obstacles will be more difficult than the 5k version, but this version should also be manageable for most fitness levels. This race is perfect for people who have completed a Viking Race Miðgarðr and now wants a bigger challenge. The elites will struggle, the average person will survive” As Saturday is all party, everybody is a bit more serious on Sunday, the level rises higher, and the course is expected to be harder, and

also (but maybe the best part) only the ones running the 10 km on Sunday are allowed in the ice tank! And this year, as last year, the sadistic thought is to send us running down the black slope of Grefsenkollen and then up again… only to run all the way down again and into the freezing ice tank. Dead cold and all sore and worn in the muscles we are now off course going up again. The difference this time from last year, was that last year we actually “ran” in rotten snow from last winter…this year we were put outside of the path, stumbling in thigh high grass, and so steep that we had to use the grass to drag us up. Those people really know how to make those legs burn ;) And of course, we all love it!

Other than the slopes, the ice tank, and a few more minor obstacles, the course is much the same. So when we finally came up the slopes for the last time we went for a long run in the woods. Awesome running I thought, the legs felt great and I was so ready to ace the last obstacle…the log-carry up the slope before the fire jump. How naïve of me to think this was going to be easy. As I, with a large smile,

start running with the log, I hear my boyfriend shouting at me – Today we are going all the way up!!! Say whaaat? Of course! On Saturday we only carried the log halfway up…but today we had to go the entire slope all the way to the top! Thank you guys! I still love you!

Going down fast as I could I still had juice enough in my legs to run down, jump over the fire, get my time finished…and then running back meeting my awesome girl Helene, who I had run together the entire course. She gave so much effort, gave it all, and just as the pact we had made – we held hands and jumped over the fire together! The fire jump on the 10km is ours, and always will be.

An epic weekend was over, we found ourselves sitting long in the evening, just taking a bath, our little girls helping the Viking Race crew rigging down…and just being in the moment. It had been so much more than awesome, and it’s going to be a long year before we meet again by Trollvann running the slopes of Grefsenkollen.

Obstacle Race Magazine 73

RECIPES

LET’S GET COOKING POWER PACKED

AVOCADO

& WHOLE WHEAT

PASTA

For the perfect pre-race meal look no further than our fantastic power packed avocado and whole wheat pasta. Quick and easy to make just combine with chicken or fish for a delicious meal that provides an ideal balance of carbohydrate and protein that is packed with vitamins and minerals.

POWERED BY MOUNTAIN FUEL Balanced Nutrition for all your activities

WWW.MOUNTAINFUEL.CO.UK These are delicious recipes in their own right and perfect fuels to take to your events.

YOU WILL NEED:

METHOD:

Juice of 1 lemon

Place avocado, 2 cloves of peeled garlic, basil leaves, lemon juice and 2 chopped spring onions into blender. Blend until smooth.

1 Avocado 2 Cloves garlic 4 Spring onions 6 Cherry tomatoes Large handful Fresh Basil leaves 125 grams Whole wheat pasta/spaghetti 2 Skinless chicken breasts (or fish) I x Chicken stock pot 100 mls White wine 2 Cloves of garlic Salt and pepper to taste

Add wine, chicken stock and 2 garlic cloves (crushed/cracked, skin on) in to a pot and bring to boil.

Add chicken, reduce heat and poach for 20 minutes or until tender.

Cook pasta in boiling water, drain and mix in the avocado mixture. Add halved cherry tomatoes and sprinkle in finely chopped spring onions.

Slice the chicken and place on top and season to taste.

SERVES

2

74 Obstacle Race Magazine

RECIPES

SERVES

6-8

ZINGY TROPICAL

LEMON DRIZZLE

ENERGY CAKE

(GLUTEN FREE) Treat yourself with this tangy taste sensation that will keep you fully fuelled! Our Zingy drizzle cake combines Tropical Energy fuel with gluten free flour and lemons to make this deliciously decadent cake, light and packed full of energy it makes a perfect pre race snack. You really can have your cake and eat it!

YOU WILL NEED:

METHOD: Grease a solid base 8-inch tin.

FOR THE CAKE 100 grams Gluten Free Self Raising flour 100 grams Stork margarine 1 sachet Tropical Energy Mountain Fuel (or 100 grams of castor sugar) 25g Castor sugar 1 teaspoon baking powder

Heat oven at 150°c Add to a mixing bowl the rind of one lemon, the flour, margarine, Mountain Fuel, castor sugar, baking powder and eggs.

Whisk until light and fluffy

2 lemons

Turn into your prepared tin and bake for 20 minutes or until golden and springs back when dented with a finger

FOR THE DRIZZLE

Stir juice and sugar together and spoon evenly over the cake.

Juice of two lemons and 2-3 dessert spoons sugar

Leave to cool if you can!

2 eggs

Obstacle Race Magazine 75

PREVIEW : TOUGHEST

TOUGHEST THE TOUGHEST OBSTACLE RACE WITH A DIFFERENCE IS SET TO TAKE UK BY STORM

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PREVIEW : TOUGHEST

NORDIC OBSTACLE EVENT ARRIVES IN THE UK IN APRIL 2016.

After dominating in the Nordics, the most innovative obstacle race to date, Toughest, is coming to the UK in 2016. The event will also act as a qualifier for the Obstacle Racing World Championships.

On Saturday 23rd April Pippingford Park in East Sussex will play host to Toughest’s first ever non-Nordic event with participation numbers expected to reach over 5,000. For those who are not familiar with Pippingford Park, the venue is hilly, muddy and wet and therefore provides naturally challenging terrain, making it an easy choice for an obstacle course race (OCR).

The 8km course will be made up of as many as 40 different new, unique and innovative obstacles to give even the most seasoned OCR runner something new to try.

Toughest’s unique take on obstacle racing primarily focuses on the use of scaffolding to create a multi-tiered event course, with participants going from obstacle to obstacle both at ground level and at a range of elevated heights.

Some of Toughest’s signature big obstacles include the trademarked ‘Dragons Back’, which involves participants jumping 2.5 metres between five platforms placed 2.5 metres above the ground. There is also the ‘Super Slide’, a five story water slide which has an upwards ramp at the end to propel racers in to the air before they fall back down into the cold water below.

At Toughest they understand that an element of fear can make a race fun, and all of Toughest’s obstacles are hand crafted

and designed to create the perfect balance between the two. The course has also been designed to create some unique twists on some classic obstacles, such as their take on the monkey bars, the ‘Flying Monkey’, which requires participants to jump, hang and swing in impressive fashion if they are to make it to the end.

A new concept from Toughest is also the introduction of penalty rounds and fast lanes.

If you fail to complete an obstacle marked with a penalty round, or you don’t feel confident in your ability to complete that obstacle, racers will have to run, on average, an additional distance of 200 metres. Alternatively, if you are an OCR pro or feel like making the challenge tougher still, you can opt for the ‘fast lane’ route, which offers participants a more

Obstacle Race Magazine 77

REVIEW : TOUGHEST

challenging version of the obstacle.

With the inclusion of penalty rounds, fast lanes and their elite division it can be tricky to see where the novice racer fits in. However, Toughest has always been popular with beginners and for those looking to have fun with friends. Toughest strives to be the best in size, construction and number of obstacles per race, making it possible to build obstacles that

will challenge a determined athlete, particularly via the ‘fast lane’ routes, without frightening a beginner.

Founder of Toughest, Adam Feldt,, said of the upcoming event, “This year we have received a lot of attention given from the international OCR community with requests coming in from all over Europe asking for us to host the first Toughest event outside of

TO ENTER ONLINE PLEASE VISIT

WWW.TOUGHEST.SE/EN *This price increases to £95 on 20th March 2016.

78 Obstacle Race Magazine

Scandinavia. We have therefore decided to take the step for 2016 and have chosen the UK as our first non-Nordic host country, because it is the place where obstacle racing first originated, back in the 1980s. There is therefore a strong history of OCR in the UK, and lots of fans of the sector, and we look forward to welcoming many of them to our April event.”

ENTRY TO

LONDON '16 IS NOW OPEN

£85PP*

MUDNIFICENT 7

OCR EXPO HEART PARK , WARWICKSHIRE 13TH AUGUST 2016 WWW.MUD7.COM

80 Obstacle Race Magazine

7 X RACE ORGANISATIONS COMING TOGETHER TO MAKE UP ONE SUPER COURSE Obstacle Race Magazine 81

FEATURE : THE POWER OF NUT BUTTER

THE POWER OF

NUT BUTTER

WHAT IS A NUT BUTTER A nut butter is a spreadable foodstuff made by grinding nuts into a paste. The result has a high fat content and can be spread like true butter.

Nut butters include: • • • • • • • •

Almond butter Cashew butter Hazelnut butter Macadamia nut butter Peanut butter Pecan butter Pistachio butter Walnut butter

Although the almond, cashew, macadamia, peanut, pecan, pistachio and walnut are not true nuts in a botanical sense but because they are considered nuts in a culinary sense, these crushed spreads are still called nut butters.

These much loved spreads made from nuts have boomed in popularity in the last year with Meridian Foods who are a specialty nut butter producer based in Denbighshire in North Wales reporting a sales increase of 117 per cent, year on year.

82 Obstacle Race Magazine

So who would’ve thought that a nut butter sandwich can be part of any healthy persons lunch box. Portable, inexpensive and protein packed - pair a nut butter sandwich with an apple and you've got a healthy lunch!

Unfortunately, nut butters especially peanut butter have a bad reputation for being crammed full of fat - so it's often crossed off the shopping list.

It's no secret that peanut butter is a food to eat in moderation. Even Elvis discovered that too many of his beloved grilled peanut butter and banana sandwiches could widen the waistline. Because it's made from nuts, peanut butter is high in fat (even though most of it is healthy fat) and calories, so a little goes a long way. A one-ounce serving of peanut butter is one level tablespoon, which can be visually estimated as the tip of a woman's thumb.

SPREADING YOUR NUTRITION WITH NUT BUTTER What makes nut butter a healthy choice?

Not many other foods can boast a nut butter's versatility - it provides a dose of carbohydrates

for an energy boost, bundled with the longlasting satisfaction and full-feeling caused by protein and fat.

The fat in nut butter is beneficial. Most of it is monounsaturated - heart-healthy fat that lowers total cholesterol and LDL (bad cholesterol), while boosting HDL (good cholesterol). Add the benefits of Vitamin E, fiber, niacin, phosphorus, and magnesium - all of which you'll also find in nut butters - and you've got a simple but superhealthy food. With all these great qualities, no wonder peanut butter was trusted to fuel hungry soldiers during WWII. Recently, there's been a lot of debate about whether "natural" nut butters is better than the old stand-by Peanut butters. A recent study by the United States Department of Agriculture suggests that there is no reason outside of personal preference to recommend natural over regular nut butters, since the testing showed an undetectable amount of trans fat in both samples. Samples tested represented eleven commercial peanut butter brands (regular and natural) in addition to freshly ground peanut paste. Both natural and regular peanut butter are healthy choices – as long as you are careful to stop spreading at one serving.

FEATURE : THE POWER OF NUT BUTTER

DR ZAKS PROTEIN NUT BUTTERS & POWERED NUT BUTTER Great tasting and with a range that packs a huge protein hit this could be the prefect companion for your toast and its powdered range is perfect for travelling.

Use for: Toast on the go

CHIAOCOLATE PUDDING BUTTER A delicious chocolate cashew nut and chia seed butter. Made from the finest brazil nuts, agave syrup and Maldon sea salt flakes. Sounds delicious? It is!.

Ingredients include Cashew Nuts, Coconut, Brazil Nuts, Chia Seeds, Cocoa Powder, Agave Syrup, Molasses and Sea Salt Flakes.

PEANUT BUTTER AND

Use for: Porridge

CRANBERRY

ENERGY BARS

AVAILABLE FROM www.musclefood.com PRICED AT £4.49

AVAILABLE FROM www.chiacharge.co.uk PRICED AT £7.00 per 250grams Packed with naturally-occurring sugars, these peanut butter and cranberry energy bars are a great wholefood alternative to gels while running. They're also perfect for a post-run snack to boost your protein and B vitamin intake.

THE PROTEIN WORKS PEANUT BUTTER LUXE

YOU WILL NEED:

Peanut Butter Luxe is an ultra pure peanut butter with a difference. Not only is it high in protein, but each one is created using a unique set of the finest natural ingredients to create probably one of the best tasting peanut butters on the planet.

The nutritionals are insanely good and the flavour combinations will blow your socks off.

200g dates, pitted 100g dried cranberries 4 tbsp peanut butter (smooth or crunchy) 75g whole, unblanched almonds 25g oats

METHOD:

Flavours such as Choc Fudge Brownie, White chocolate and Pumpkin Spice made it one you’ll find very hard to resist.

1. Soak the dates in 150ml warm water for 15 minutes, then drain.

2. Place all the ingredients in a food processor and blend until combined.

Use for: Smoothies and puddings, when trying to eat clean

AVAILABLE FROM www.proteinworks.com

NUT BUTTER HAS A PLACE IN A HEALTHY DIET. An easy, inexpensive protein source that is brimming with nutrition, nut butter is a very simple, versatile food. Just be

3. Spoon the mixture into a lined square baking tray and press down firmly

PRICED AT £6.99 for 500 grams.

sure you enjoy it in moderation, since it's high in fat and calories, too. One serving of regular smooth peanut butter (1 Tbsp) provides about 95 calories with 4 grams of protein and 8 grams of fat.

4. Place in the fridge or freezer for an hour to set then cut into eight bars.

5. Store in the fridge.

NUTRITION PER 60G SERVING: 251 calories, 33.3g carbohydrate (28.7g of which sugars), 4.6g fibre, 6.8g protein, 10g fat (1.1g of which saturates)

Obstacle Race Magazine 83

FEATURE : BEST APPS

BEST APPS FOR

OCR TRAINING

84 Obstacle Race Magazine

FEATURE : GOAL SETTING

LOOKING FOR AN APPLICATION FOR YOUR SMART PHONE THAT WILL HELP YOU ON YOUR OBSTACLE COURSE TRAINING JOURNEY? LOOK NO FURTHER, WE’VE COMPILED THE BEST APPS TO PUT ON STRAIGHT ON THE ROAD TO TRAINING SUCCESS.

STRAVA APP

ZOMBIES RUN! APP

GET IN SHAPE

Strava is a athlete community sharing app, that unites athletes from all over the world. Strava lets you experience ‘social fitness’ - connecting and competing with each other via mobile and online apps. No matter the weather, day after day, it lets you prove yourself.

Run in the Real World, but become a Hero in Another.

COUCH TO 5K/ SIT UPS / PUSH UPS SQUATS & PULL UPS BUNDEL

Only a few have survived the zombie epidemic. You are a Runner en-route to one of humanity’s last remaining outposts. They need your help to gather supplies, rescue survivors, and defend their home.

If you’re looking for an app purchase that will cover all the bases then this is the one for you. Get In Shape will help you to start off the New Year on a high. An ultimate app bundle purchase and at just £6.99 you get a lot to work with for very little investment. The couch to 5k app will help you to go from a none runner to completing a 5 k with ease in just 8 weeks of using it. The other apps will all follow a similar format which will builds up the amount of each exercise you can do helping you to track and reach your goal.

Strava lets you track your rides and runs via your iPhone, Android or dedicated GPS device and helps you analyze and quantify your performance. Strava provides motivation and camaraderie, and helps us prove that we’re out there doing what we love to do. Do you have what it takes to be ‘The King Of The Hill’

How it works: • Walk, jog or run anywhere in the world • Hear your mission and music through your headphones.

• If you’re chased by zombies, you’ll have to speed up!

The Zombie Chases will get your heart racing, especially on your night runs.

ULTIMATE OBSTACLE RACE TRAINING Step by step instructional videos and training plans to get you ready for everything, from your first OCR to how to put in a more competitive performance at a race. Modelled on special forces training blueprints, this will have you racing with confidence in no time at all.

With over 45 different movements which all utilising a breakthrough training regime where you’ll be taught to use everyday objects to simulate the challenges you will face on race day.

CHANGE4LIFE SMART RECIPES RUN KEEPER Run Keeper is the granddaddy of running apps, its one of the oldest and most popular in the world. With over 45 million users who have all discovered the same passion for running.

This app can help you with everything from Tracking your training runs right through to tracking your weight loss and learning correct running form.

The Change4Life smart recipes app is a great, free way of helping everybody eat tasty, healthier meals.

Sometimes it can be hard to know what to cook or to come up with new healthy meal ideas.

With this App you can simply search hundreds of calorie counted recipes for all the meals throughout the day. It also has a handy shopping list section which will help you to collect together your ingredients while down at the shops.

Obstacle Race Magazine 85

YOUR LETTERS

Letters

PAGE

Send us your letters!

Thanks for your letters and photos, we always look forward to hearing what you OCR fans are up to. We’re just sorry there isn’t room to include them all, but here’s a selection of our favourites.

If you would like to get a letter on to this page then please send 100 words and a picture of you in action to

letters@obstacleracemagazine.com

Hiya Carl I've attached a photo that I think is a worthy entry for your ORM photo's page. This pic was taken at the final MSB on 6th December 2015 and is of my mum-in-law (Carole Godfrey). It was her 68th birthday on that day and as a present we paid for her to do her first OCR!! She loved it, despite getting stuck in the mud! At least she had a kind gentleman to help her out (not like me and my son, who were just laughing!!)

Cheers, Maggie xx

86

Hi ORM Here’s a picture painting a thousand words Another photo of me freezing my nuts off!

Josh Stephens

YOUR LETTERS

Hi Carl & Team I hope you all had a great Christmas and new year?

I saw that you was requesting some pictures for the magazine so thought I'd send you this one of my 6 year old son Joshua and I at the back end of last year we when completed the Cubs race and adult race in the Bear Grylls Survival race!! We both try and do as many as we can during the year for enjoyment but also fitness for my main job which is professional race car driving for a team based at Silverstone circuit called Strakka Racing. We compete in the FIA World Endurance Championship and Le Mans 24 Hours, so I find obstacle course racing a perfect way to keep my fitness up for the racing as it's an all over workout, helps reactions and hand/eye coordination.

Anyway, I wish you all the very best this coming year and maybe see you at a race!

Kindest regards Danny Watts

Hi All

have to encounter.

Your mag a beacon to all who want to do more with there life, get fitter, eat better, and love the mud on which we run,crawl,walk,ect ect. keep up the great work folks.

I would love to see a event that would run a elite wave in the middle of the day or even at the end, I mean it would keep people on site spending money for the event so win win. or I would love if some of the elite people would or able to do a simple test, run a course first off and give there thoughts then run the same event at the end of the day and give there thoughts on how different the course is and if it is more challenging?

Over the time I have been running OCR I have had a slight niggle that has risen to the surface in a badly spelt rant. it is centered around the so called elite waves at OCR events, the problem I have is that the course would normally be dry as a bone with hardly any mud around. This is great if you course is set for speed and not testing the person skill set to navigate a event that the rest of us 'normal' people slog through enjoy the fast amounts of water and mud that would have been spread through the course making it a greater challenge than the elite people would

So this draws my bad grammar and bad spelling rant to an end, hopefully you get what I'm on about. Once again love the mag, keep up the great work.

Ade

87

REGULARS : CARDIO WITHOUT THE RUN

CARDIO

WITHOUT THE RUN Written by: Carl Wibberley

NOT EVERYONE LOVES TO RUN, SOME SIMPLY FIND IT BORING AND MONOTONOUS. THANKFULLY, THERE ARE PLENTY OF OTHER WAYS TO GET A HEART-PUMPING, CALORIE-CRUNCHING WORKOUT. IN FACT, BY UPPING THE INTENSITY AND SPEED OF YOUR EXERCISE ROUTINE, YOU CAN TURN ALMOST ANY WORKOUT INTO A CARDIO WORKOUT. HERE ARE A FEW WAYS.

BACK TO BASICS WORKOUT: 10 kettlebell swings: Start in a deadlift position, grasping the handle with both hands. Then, thrust your hips forward, letting the kettlebell extend naturally until it's in front of your chest. Keep your elbows locked through the movement and lower the weight back to the starting position. If you're already comfortable with kettlebell swings, extend the swing to overhead.

KETTLEBELLS Kettlebell workouts are a mix of strength training and cardio. It takes a lot of effort to perform weighted lifts, and by doing the exercises without stopping, you'll also crank up your heart rate. We recommend starting with a kettlebell that weighs between 16 to 20kg. Complete as many rounds as possible within 15 minutes.

88 Obstacle Race Magazine

10 kettlebell squats: Grip the handle of the kettlebell with both hands, holding the weight to your chest. Keeping your feet slightly wider than shoulder-width part and your back straight, drop down as low as possible, then push up through your heels to the starting position.

10 kettlebell overhead press: Hold a kettlebell in your right hand, with the weight resting on the back of your wrist, tucked in front of your shoulder. Extend your arm toward the ceiling, pushing the weight over your head. Return to the starting position.

Perform five reps with each arm.

Old school moves meet forward-thinking exercise routines. With interval workouts, you can reap even more cardio benefits than you would on a treadmill. Try repeating this short circuit of bodyweight exercises — completing as many rounds as you can in four minutes — followed by jumping rope as many times as possible in one minute. Repeat for a total of five circuits.

WORKOUT: 10 squats: Stand with feet hip-width apart and squat down as low as you can. Keep shoulders up and back flat. Press through heels to stand.

10 pull-ups: Start from a dead hang and pull yourself fully so bar is level with your collarbone.

10 push-ups: Keep the elbows snug to the body as you lower your chest to the ground and then raise back up.

After completing as many rounds of squats, pull-ups, and push-ups as possible in four minutes, jump rope for one minute, then complete the circuit four more times.

REGULARS : CARDIO WITHOUT THE RUN

BURPEES

The ultimate sweat inducing race penalty you could wish for if going to cardio heaven. A staple diet of these will turn you into a OCR machine. Be careful when starting it though as it's way too easy to get sloppy and have bad form — but if you're careful then burpees will get your heart rate up in no time. These use absolutely everything, that's why they're so efficient— they tax a lot of muscles at once, especially if you add a strict push-up at the bottom.

WORKOUT Try committing to 30 days of 30 burpees.

When you finish you’ll feel like a well-oiled machine.

SWIMMING You end up using every bit of energy you have to get from one end to the other when you're swimming.

You can also kind of trick your brain because you're tiring out your body, but the water makes it tough to feel sweaty.

Plus the pool keeps your core temperature down, which means you might be able to last longer.

WORKOUT Alternate laps of easy paces and sprint paces to get your heart rate up while allowing you to stick it out in the pool.

1

MINUTE CARDIO BLASTS

BOXING

ON YOUR BIKE

Just try hitting a heavy bag for a few minutes and you'll quickly see why boxing counts as cardio. With boxing, you're constantly shuffling, twisting, keeping your arms up at a high level, and using a lot of speed and coordination to punch, this as well as activities like judo and jiu jitsu, are the pinnacle of non-running cardio training.

If you love the long and isolated nature of running, hop on two wheels instead.

Cycling is great because you can change your intensity depending on the terrain you choose. You can go mountain biking, which is more intense and requires bursts or speed, or road cycling, which tends to be more endurance based. If you do go out,.

Any time you repeatedly strike something for a set amount of time, you will work your heart big time. If you're at home without a heavy bag to take it out on, pick up some light weights and shadow box. It's tough to throw 200 punches with any kind of weight in your hand. Go on give it a go.

Make sure you use clip-ons so you work your hamstrings as much as your quads.

And plan your route ahead of time.

That way if you'll know when a downhill is coming up and push yourself as hard as you can leading up to it.

IF 30 MINUTES OF CONTINUOUS CARDIO ACTIVITY IS TOO STRENUOUS FOR YOU OR YOU CAN'T COMMIT TO THE TIME FRAME, ONE-MINUTE INTERVALS COULD BE THE ANSWER YOU’RE LOOKING FOR. The whole workout will take you next to no time, yet researchers have found that even this small amount of exercise will help increase your energy and oxygen production as well as regulate your blood sugar. Here are six ways you can try out the one-minute intervals yourself.

Do each exercise at your maximum for one minute, then follow with one minute of recovery; repeat ten times.

1 Jump rope as fast as you can, to make it more difficult, jump using one foot.

2 Use the row machine at the gym, and

aim for a speed of 30 SPM (strokes per minute). Using good form.

3 Battle ropes are a fast and easy way to get a full-body workout. Hit them hard for one minute.

4 Hill sprints either outside or on a treadmill.

5 Spin bike, set the resistance at 90 percent, and bike as fast as you can.

6 Do high knees across the floor of your gym or do high knees in a plank position for a full body workout.

Obstacle Race Magazine 89

FEATURE : GEORGE'S JOURNEY

GEORGE'S JOURNEY

THE FINISH LINE Written by STUART AMORY of www.inkilterfitness.co.uk

SO THE GENTLEMAN DID IT…

BIG GEORGE ACHIEVED HIS GOAL OF GETTING TO AND COMPLETING THE OBSTACLE COURSE RACING WORLD CHAMPIONSHIPS AND CAPS OFF A GREAT YEAR IN HIS LIFE.

What more could he want? He started the year a bit shell-shocked at the response he got from the first article in issue 8 as more and more got to know about his journey from being bullied to getting involved with drugs and becoming homeless. He became an inspiration to the OCR Community, a community that are thirsty for inspiration and

90 Obstacle Race Magazine

stories to help them battle their own personal fights. He could sympathise and empathise with them at events and everyone loved that.

He set a goal and achieved it…Well done George.

He has made many long term friends and also found out somethings about himself that he will hopefully learn from and remember

forever. The huge expectations he used to put on himself are still there but he now sets a longer time limit. In chatting on the phone to him recently we talked about an incredible challenge that he is writing into a 5-year plan… he would clearly have been looking to do that this year before but now is setting himself tough but achievable goals as steps to a long

FEATURE : GEORGE'S JOURNEY

term goal in the distance.

I could sweep under the carpet the talk of weight loss and the goals he set there as he didn’t make them…not anywhere near but as a trainer I truly believe that sometimes now is not the time although it should be followed by the question “If not now, when?”

Obstacle racing is fantastic for challenging yourself, meeting new friends and catching up with old ones however it’s small downside is that for a lot of the field it’s hard to be competitive and to improve yourself in an actual race. What I mean is most of the participants will experience some sort of bottle-neck and be delayed and most courses will change yearly due to the route or the weather conditions so it’s hard to compare to last years’ time that you achieved.

Since late November, George has started

again what I had recommended him to do back in January and that was to get a running training goal and focus on it. I actively promote parkrun as it’s something that is becoming more accessible to do and as it’s the same 5km course every Saturday which you CAN compare your time regularly to every week (If you can’t get to a parkrun do a regular 5km route local to you). When you want a goal so badly you will naturally look at what you eat, how much you sleep and obviously how you exercise as a means to achieving it. He is doing that now and in six weeks has lost just under a stone and has knocked 6 minutes off of his 5km time which is now 33mins and 20 secs...it was 48.21 back in January 2015.

George wasn’t ready to give that amount of commitment back at the start of the year no matter how encouraging or how brutally

honest I was with him but he admits that he is using the advice given and is seeing it all pay off. Maybe his circumstances have been what has made things click…he is now in full time employment and not living with the charity Emmaus. He has recently become single and admits he has more time to train (although I’m not encouraging people to break up by the way) and has a goal that means a lot to him… he’s running this year’s London marathon for Emmaus, the charity that rescued him from being homeless and lost in life.

He has all the tools to achieve his parkrun, London marathon and secret (although George can’t keep secrets…) future goals in his 5-year plan. If you are going to try and find out what his goals are please, please, PLEASE don’t tempt him with a McDonalds!!!

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FEATURE : GEORGE'S JOURNEY

FINAL WORD FROM GEORGE...

How do you feel 2015 went for you?

“The year started off in a daze but I have gained friends and family that have been forged in the mud like concrete.

I got some things very wrong with the expectations of myself but I didn't let that get me down and used them to learn not only more about myself but more about what I liked, what I didn't like and how to overcome situations in real life. I see a clear future for me, I have gained focus, drive and have found my mojo not just for running but for life.”

What did the OCRWC and going to Ohio meant to you?

“What started off, if I am honest as an unrealistic thought and an offhand comment to Fran (Francesca Chiorando Meredith who interviewed George for her blog mudismymakeup.com) became, with the support of the OCR community, my family and my church, a dream. I really wasn't sure that is was achievable but through the support of everyone, I felt I had to achieve it to prove to the doubters that I could, to

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inspire others in similar situations to set and achieve goals that once seemed impossible and also to thank all the people that supported and encouraged me even when I really had doubts.

“When I arrived at the course in Ohio for a sneaky peak I immediately thought what the f*** am I doing but come race day and again through the support of friends and some of my team mates, I stood on the start line and prayed like never before saying my mantra" Isaiah 40:31 New International Version (NIV) 31 but those who hope in the LORD will renew their strength.

They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint."

“Crossing the finish line was incredible and to see that those friends were still waiting for me when they didn’t have to filled me with so much joy and pride. I am forever grateful to Gemma Hebdon, Mark and Linda Johnson, Mark Leinster,

Sally Wright, Rob Di Cuffa and also Helen Chapman. In that moment I realised that yes, anything is truly achievable.”

Finally, do you have any advice to anyone reading this?

“At times I have made mistakes, judged things wrong and overdone it but what I have learnt is to not give up and stick your head in the sand just because things haven’t gone the way you hoped.

It doesn’t mean that it’s game over, all it means is that you have to tackle it differently like any obstacle in life or on the actual obstacle course. Look at it, work it out and complete it even if it takes you 10 months to get going.”

“I’d also like to take this opportunity to thank everyone who has helped me ever since I first got into OCR back in July 2014 at Fortitude Fitness Centre with Jason Weston and his team…I am truly grateful for all of the help received and would love to name you all but will leave you with this…If you’ve met me, you’ve helped me in some way…

Thanks.”

FEATURE : BECOME A BETTER RUNNER

5

HABITS TO HELP YOU BECOME A BETTER RUNNER

1. SET VARIOUS TYPES OF GOALS Goals vary and will likely change as you improve and gain more running experience. Newer runners may want simply to complete the distance for the first

time, while more experienced runners may be focused on running a personal best or hitting a desired time. Regardless of your intentions, there are two types of goals:

outcome goals and process goals. Highly effective runners recognize the importance of both.

lead to frustration and feelings of failure if these goals aren’t achieved, thus killing the fun factor of one of our favorite activities.

Highly effective runners enjoy the ongoing process of training and competing.

Even though races tend to be the

culmination of weeks or months of training, the reality is the process never really ends.

Learn to appreciate the enjoyment of an easy run as much as the feeling of pushing beyond your limits in a workout or race.

running lifestyle. Whether you’re super fit or completely out of shape, consistency will go a long way in helping you to eliminate excuses on your way to improving your fitness, enhancing enjoyment and becoming a more effective runner.

Find a training program that works for you and stick with it instead of chasing the latest hot trend. Establish a weekly routine that works for your schedule and don’t waver from it.

running will help you maintain your general fitness and build up your basic endurance, the lack of variety in your weekly routine will eventually lead to a physical and mental plateau. Introducing new stimuli such as interval workouts or hill sessions will present a new challenge, add a fun element into the

mix and accelerate fitness gains. Are you doing most of your runs on flat surfaces? Hit the hills every once in a while and develop lower-leg strength while simultaneously working on improving your running form.

And don’t forget to make the time to get off road and onto the muddy trails.

2.ENJOY THE PROCESS Many runners make the mistake of only setting outcome goals, and their idea of success or enjoyment hinges upon hitting a desired time in workouts or races or securing a particular placing on race day.

This can induce unnecessary pressure and

3. BE CONSISTENT Consistency is never an easy thing to achieve. You need to work at it every day.

Consistency doesn’t just mean running on a regular basis (although there’s a lot of value in that) but it’s more about developing good habits that become part of your

4. RUNNING AT DIFFERENT SPEEDS Don’t be a one-speed wonder: even if racing isn’t your thing, or you don’t consider yourself to be super fast OCR athlete, get out of your comfort zone a couple times a week and do a variety of workouts at different speeds and intensity levels.

While regular bouts of slow to steady

5. THEY TAKE THEIR RECOVERY SERIOUSLY Why? Because recovery is when improvements happen. Yes, you need long runs, challenging workouts and steady weekly mileage to break out of your comfort zone and propel you to better

race performances, but if you can’t recover from those hard efforts, they aren’t doing you much good. Without rest, not only are you denying your body time to adapt to the stress it’s under and to enable the gains

you have made to take hold, but also you are sure to start your next workout underfueled, exhausted, or possibly fighting off illness or injury.

Obstacle Race Magazine 93

FEATURE : THE POWER OF BEETROOT JUICE

THE POWER OF

BEETROOT JUICE

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FEATURE : THE POWER OF BEETROOT JUICE

THE HYPE

THERE’S BEEN HUGE AMOUNTS OF HYPE AROUND BEETROOT JUICE LATELY. A few recent studies have shown that daily consumption of beetroot juice reduces the oxygen cost of exercise and increases highintensity exercise tolerance. So this is the big endurance-boosting sensation of the past few years. But how much, exactly, do you need?

How much does it help? When should you take it? And how long does it last?

First up what is it in beetroot juice that produces these effects?

Researchers have hypothesized that it’s the dietary nitrates. Beetroot juice is known to contain high concentrations of nitrates, which in turn are known to enhance vasodilatation, or the capacity of blood vessels to dilate and increase blood flow.

A few years ago, researchers from Exeter University performed a study to test this hypothesis. They recruited nine test subjects and gave them either regular beetroot juice or nitrate-depleted beetroot juice to drink every day for six days. Before and after this intervention

all of the subjects underwent various exercise tests. After a washout period, the protocol was repeated with the two drinks switched.

The researchers found that consuming regular beetroot juice increased blood nitrate levels and reduced resting blood pressure. More importantly, it reduced oxygen consumption during moderate- and high-intensity running and increased time to exhaustion at high intensity by 15 percent.

That last result is most compelling because it is a performance metric. Who cares if a supplement reduces the oxygen cost of running if that physiological effect does not translate to improved performance? But in this case, it did.

On average, the subjects were able to run for 7.6 minutes at high intensity after six days of drinking nitrate-depleted beetroot juice. But after six days on regular beetroot juice they lasted 8.7 minutes.

The researchers used a product called Beet-It, which is a British company that makes

concentrated beet juice. Using the concentrated form may help get the beet juice down without subsequent digestive woes. If you don’t know what this means then basically a large dose of beetroot juice will increase your use of the dreaded porta loos at races. Beet-It is sold in 70 mL shots, each of which is roughly equivalent to 300 mL of regular-strength beet juice in terms of nitrate content. The three doses used in the study were 1 shot, 2 shots, or 4 shots -corresponding to 300 mL, 600 mL, or 1200 mL of regular juice. We’ve spoken to athletes who've used 500 mL of regular juice a few hours before races; based on this study, we’d say that's pretty close to the sweet spot. Many athletes now use the shots, which are easier to get down. In that case, we'd say this study suggests that there may be potential benefits to experimenting with up to two shots, since the individual responses in the study varied quite a bit.

THE RESULTS SAY IT ALL, REALLY. ADD IT TO YOUR FRIDGE AND GIVE IT A TRY. THE BENEFITS

MORE NUTRITIONAL BENEFITS OF BEETROOT JUICE • One cup of raw beets has 58 calories and 13 grams of carbohydrates.

• A cup of beet juice(cooked) is usually around 100 calories and 25 grams of carbohydrates, because it’s processed.

• Beets are good sources of folate, potassium, vitamin C, fiber, and antioxidants, as well as nitrates.

• Other good food sources of nitrates include spinach, radishes, lettuce, celery, and Chinese cabbage.

• Eating beets won’t give you the same quantity of nitrates, because cooking hampers some of the nitrates, but it certainly is good for your health.

• If you start drinking beet juice, you should know that it may make your urine and stools look reddish. That's normal.

» IMPROVES LIVER FUNCTION » BOOSTS HEMOGLOBIN LEVELS » REDUCES INFLAMMATION » HELPS PREVENT CANCER » HELPS IN DETOXIFICATION » IMPROVES STAMINA » PREVENTS DEMENTIA » LOWERS BLOOD PRESSURE

Obstacle Race Magazine 95

REGULARS : RACE DIRECTOR INSIGHT

RACE

DIRECTOR INSIGHT OVER THE COMING 2016 ISSUES OF OBSTACLE RACE MAGAZINE WE’LL BE APPROACHING A DIFFERENT RACE DIRECTOR/ORGANISER TO FIND OUT MORE ABOUT WHAT IT TAKES TO PUT ON OUR MUCH LOVED EVENTS. First up is Iain Exeter of The Ram Run race series. With events all throughout the seasons, there’s something for everyone.

Described as a wild run with obstacles, this race is a real test for anyone looking for a challenge.

Could you tell us a little about yourself and your background please Iain to let the racers know a little more about the man behind Ram Run? I can’t give you a short answer. 73 years is quite a long time! Married for 52 years and I have 2 sons. My eldest son played Rugby for Scotland, broke his neck and then became an international fitness professional. 8 years at Northampton Saints, and he has spent the past 7 years in France currently Director of Sport at a fantastic new Sports centre in Monaco. My younger son is a musician and recording engineer.

A heavy metal specialist producing most recently the last Black Sabbath and Judas Priest albums.

great company died as a world leader.

Subsequently I worked for two years in the Czech Republic re-organising a company with 1,500 very capable young people, being held back by an older generation of bureaucrats. On one side I had success, but my hands were tied in dealing with the older guys as I should have. I also worked in Belgium.

I was coaching Blackheath when Rugby went professional, but when I finally lost to the DTI I went from Czech and moved to the Midlands, for the second time, when I came back.

Most of my body is covered in breaks and dislocations from 40 years of rugby.

Five years ago I was aching all over,

OCR IS FULL OF INSPIRING STORIES. I HESITATE TO NAME ANY ONE FOR FEAR OF FORGETTING SOMEONE.

I have been very competitive all my life, my main sports being Rugby, Athletics and when those spat me out because of age – Motor Racing. Had I known about OCR at the time I would not have gone Motor Racing!

My business life has been in Machine Tool Engineering. At one time I owned the biggest UK machine tool company that was the best known worldwide. In 1991/92 I lost a fight with the DTI that lasted 8 years and cost me everything! It took several hundred people out of the highest precision engineering industry. A

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had a hip replacement and was told I was covered in arthritis. I decided to do something about it. I have coached all my adult life but to ensure I could speak with a certified authority I went hell for leather to get PT level 3 and 4, and Level 4 Biomechanics.

However, I adapt everything I instruct to the specific circumstances I see in front of me. Firstly, I transformed my own pain ridden body into something that surprises, from time to time, OCR young guns like James Ruckley and Liam Docherty.

REGULARS : RACE DIRECTOR INSIGHT

The only advantage of old age is that you can accumulate experience and when I am training people that is a huge help. My methods are not always standard PT but I think that what we do in our OCR fitness and technique sessions is working out very well for the runners.

What gave you the idea to first start the Ram Run obstacle course race?

Three years ago a couple of my gym users told me about Tough Guy and Tough Mudder.

It sounded great but I am mega competitive and I thought there could be room for combining a more competitive race with a fun runners race encouraging the runners to push themselves a bit more on a course without waiting time.

What sets The Ram Run apart from other races?

4km of River Avon winding through a clover leaf course that provides huge spectator options. There is an increasing demand for manmade “gymnastic” obstacles to be mixed with terrain running. With the obstacles on the concourse and the Urban Jungle Gym rig behind my gym, I think we have created a very strong mix and spectators have many choices where to watch and can move from one location to several others during a race if they wish.

What would you say is your stand out obstacle at The Ram Run? We have some fantastic Mother Nature challenges in the marshlands and in the original Land Rover 4x4 track, but I think the obstacle most runners want to have a go at is ‘The Bridge of Despair’ with the ‘Double Despair; option. To beat these whether taking the very hard route over or the slightly easier option is giving huge satisfaction to those who succeed.

Tell us a little about the location that you hold the Ram Run at?

Stoneleigh Park is a very central location between Coventry, Leamington Spa and Kenilworth. It is the National Agricultural Centre, the former Royal Showground that used to host hundreds of thousands of people.

This gives us a fantastic infrastructure that enables us to offer, a “civilised” race centre with roads and hardstanding, huge car parking

facilities and permanent toilet/shower blocks.

The central area of 200 acres is surrounded by 800 acres of a great mixture of meadows, farmland, forests, and the wonderful Stoneleigh Abbey Marshlands that give us incredible mud without a single fork or spade being dug!

Where do you see the industry of Obstacle Racing going in the future?

It is becoming more competitive and there is likely to be a growth in Obstacle Races like Mens Health Survival, that is pure obstacle racing on hard standing and is easier to monitor and patrol. I don’t think that is the way forward for genuine OCR. In my opinion the toughest task for RD’s is to put on a fully controlled competitive OCR race – muddy terrain and obstacles. However I think some races are starting to get this under control and I hope the organisers of the UK and European Championships keep up their efforts to succeed with this. To make OCR too “Gymnastic”, too ‘Parkour” too “CrossFit” would kill OCR as it now is. Each of those capabilities are covered brilliantly in their specific games – Olympics, CrossFit Games and Superhuman Events.

At the Ram Run we are succeeding to get the right mix and we are not alone, Nuclear, Nuts, Airfield Anarchy and Reaper are races I know to be building up the terrain/obstacle combination and there are plenty more RD’s with the same ideas. It is a pre-requisite of being an OCR Community League race, that the race can be described as “OCR for everyone” Do you have a particular inspiring story from a race/racer that you’d like to share?

OCR is FULL of inspiring stories. I hesitate to name any one for fear of forgetting (penalty of old age) someone. Ram Runners will know about RAMPAGE900 with Leon Nash, Joel Hicks, Mark Pittam, Jenny Shackleton and Amber, Colin McGurk, Mark Noble, Sara and Little Evie - The amazing 12-year-old Jack Connell, Chris Lamb, Louise Thacker and Dave Hackett. But at every race we have more runners running for a charity or a personal cause. It is wonderful to see and read about some of the reasons OCR runners challenge themselves.

Do you have a charity partner that you work with at the Ram Run? For £12 RAMPAGE900 gives runners a chance to warm up over the obstacles in the central area. They get a unique T shirt showing their support and £5.50 goes into the Rampage pot for division between Leon’s Children with Cancer UK, Mark’s, Great Ormond Street Childrens Hospital, Joel’s, AWAS Foundation and another cause chosen by the guys at each event.

The Autumn Rampage partner was Jenny Shackleton running for Amber. The Winter Rampage partner is still under discussion.

What would you say is the standout feature of The Ram Run race series?

Continuous improvement, this is an engineering philosophy. I have been in the engineering industry all my life. I found out about OCR too late for it to be my final sport.

Therefore, I seek out runners to critique each Ram Run for me and I apply everything I see as an improvement. In the first three Ram Runs I had serious but very helpful criticism and suggestions from Pete Rees’ Mudstacle team and Alan Moore’s Muddy Ducks. Since then some of the best racers put in a lot of time to help me develop a race that now brings only positive comments. Perfection is to be sought, it can never be reached, but continuous improvement gets me closer and closer to that goal.

What plans do you have for The Ram Run in the future?

We always make changes to the course detail while keeping the same 3 leaf clover course design – Runners and spectators love the course coming back into the central area three times. If we have 1000+ runners enter the Spring Ram Run, by mid-February, the 3 leaf clover will become a 4 leaf clover giving runners a 16/18km lap. Our eventual target is 5,000 Ram Runners during the weekend able to race a 5 leaf 18/20km course without holdups and absolutely loving it!

Where can people find out more about The Ram Run ?

WWW.RAMRUN.CO.UK

plus the FB page link on the web site. Any questions email wildram@ramrun.co.uk

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REGULARS : YOUR 2016 RACE CALENDAR

Build your

2016 RACE CALENDAR Written by : Coach Michael of ‘Mudstacle Award Winning’ WildForestGym

LETS MAKE 2016 A NEW YEAR AND A NEW START WHEN IT COMES TO PLANNING YOUR RACES THIS YEAR.

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REGULARS : YOUR 2016 RACE CALENDAR

IN 2015 WE SAW TOO MANY OF YOU GETTING INJURED, FATIGUED AND OVERRACED. 2015 seemed to be the year for doubling or tripling on a weekend? So for 2016 we ask OCR Training Expert Coach Michael, for some expert guidance as to how to build your 2016 race calendar without burning out and most importantly reducing the risk of injury.

One of biggest issues that our sport has is that we don’t have seasons. If you were a league footballer or county cricketer you have your 6 months of league matches and then you go into

training and recovery.

Where as in OCR our season is 52 weeks of the year and with at least 4-5 races on most weekends. You don’t need to be much of a mathematician to work out that’s over 200 races to choose from a year. But maybe you do need to be a mathematician or even a city banker to actually calculate what you are spending on all these race tickets.

I hope as a sport with new leagues, we will

start to see race seasons develop. Meanwhile, we need to look at what is the best way forward for a new year of racing. You need something more structured than just going out and buying loads of race tickets. You need a plan, a strategy, which means creating a 2016 Race Calendar.

The following steps are going to help you to develop your Race Calendar. I originally used it for triathlon racing and now use it for my TEAM WildForestGym.

WHAT IS YOUR GOAL FOR 2016?

that you just want to be better. Maybe you just want to be faster or better at obstacles or even to make your running more enjoyable. These are great targets rather than goals. Targets are really important and they help you to be better.

However, I would still suggest you set yourself a GOAL that is realistic.

STEP 1 : YOU NEED A GOAL

So lets assume you have a sensible hat. Lets put it on and try to develop a race calendar that has purpose, a focus in fact a GOAL. With a GOAL you can have focus, it means that your racing becomes purposeful.

First thing you need to consider is what type of GOAL and how realistic is that GOAL. We all have ambitions and dreams but for a moment lets keep our feet on the ground and look at a GOAL that is realistic.

For the average runner lets leave Jon Albon to have centre stage on the podium and make sure that your GOAL is realistic.

However, if you really feel that you do have potential to go out there to compete with the best, then don’t let anything get in the way of the podium.

Last night we had a TEAM WildForestGym race calendar meeting and I asked my elite racers the same question. What transpired was most had their eyes on a championship and a few just wanted to be better or faster. Obviously a championship GOAL is great and likewise wanting to be better. But I would like to suggest you narrow it down even further. Be a realist.

If you are currently in the top 50 of a league or age group at the moment there is little point in targeting the podium. However you could set a goal of moving from the top 50 into the top 20.

That is more realistic.

Now not every one of you has to be championing the podium or league. It could be

EXAMPLES OF GOALS • To run a 5k Park Run in less than 22mins.

• To qualify for the UK OCR Championships.

• To improve on my league ranking of 059th last year.

• To race for 1st place at the Nuclear Rush.

• To be in the top 10 in my age group at Winter Nuts Challenge.

STEP 2 : FINDING A CHAMPIONSHIP GOAL

As the sports is developing there are a number of championship goals to be considered: • UK OCR League (formerly Mudstacle) • UK OCR Community League • UK OCR Championship

• Spartan Race UK League • Toughest Tour Rankings • Spartan Race European League • European OCR Championships • OCR World Championship • Worlds Toughest Mudder

• Spartan Race World Championships

BE SENSIBLE, BE WISE… BE REALISTIC.

STEP 3 : TRAINING OBJECTIVES

Setting your training objectives will be the deciding factor as to whether you will achieve your goals. If you want to be faster then you need to look at what you need to do in regard to your training and your training races. You can’t just do the miles or just race ‘n’ race and hope that you will achieve your GOAL. So in this step you will need to look at what aspects of your current skill sets that need to be developed by way of assessing your strengths and weaknesses. Some of this will form part of your training plan others will need to be incorporated into your racing plans.

So for instance if you want to improve your ranking or want to take 4mins off your 5k-race speed then you may need to looking at your running form? I first appreciated this when

I was triathlon training when it came to my swimming. I thought I was a good swimmer bearing in mind that I was a successful junior competitive swimmer. But when I went to a Masters Swimming Class I soon realised that my form was not as good as I thought. This was the value of having a good coach. He took my technique apart and re-built it and what a difference it became. Today this is one of specialisms when it comes to my running coaching. What is fulfilling is seeing someone transform their running by refining, fine tuning and building their form.

However, there is equally another important part of your training objectives that need to be addressed and this will be done as part of your race calendar fixtures. Say for instance you

want to increase your race distance or change the type of terrain. So when it comes to your race calendar you may need to slot in races that replace your training sessions i.e. if you want to do the Man v’s Mountain race you may need to incorporate various other races that are going to either recreate an element of your race as well developing your training/racing in a progressive way.

If you are stuck in London you may need to find some costal runs such as Endurance Life coastal runs or maybe a cross country league race or a Brutal 10 race where you will be challenged by the terrain and where you will be competing with cross country runners. These races will form part of your race calendar, as we will discuss in step 5.

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REGULARS : YOUR 2016 RACE CALENDAR

STEP 4 : DRAWING UP YOUR RACE PLAN

The best way of doing this is to draw up a spreadsheet document on excel or a table on a word document. If you email info@ wildforestgym.com I will send you a fully configured template that you can use.

The document will need 53 rows and 8 columns. The headers for each columns are: 1st Week no, 2nd Date i.e. Monday of each week, 3rd Race Name, 4th Race Distance, 5th Race Priority, 6th Qualifying/League Points, 7th Special Needs, 8th Training.

The remaining columns will be used for training information and notes.

STEP 5 : PRIORITISING YOUR RACES YOU NEED TO SELECT 3 TYPES OF PRIORITY RACES: A, B AND C A

Priority Races These are you most important races i.e. your GOAL races. You need to make sure your training plan is structured so that you are peaking for these races. Lets say your GOAL is a league and that you require 3 qualifying races or your top 3 races. Then these 3 races are you’re a-races. So if there is a winter and summer league then you will have 6 A-races in the year, ideally not more. You need to add these to your calendar. Complete columns 1-4, 5th insert ‘A’, 6th if a league race insert how many points they are worth, 7th insert an X if you will need specialist training.

The week before each of these races insert in the 8th column ‘tapering’. In the week after the race insert in the 8th column ‘recovery’

B

Priority Races These races are races that you still want to do really well at but you may not be

STEP 6 : TRAINING PLAN

HAVE YOU LEFT ENOUGH SPACE TO SLOT IN TRAINING WEEKS/ WEEKENDS IN THE LEAD UP TO YOUR ‘A’ RACES? It is this stage of your race calendar that you consider adding in extra columns i.e. running training, obstacle training, agility training etc.

Then in each week you can add a cross or note as to what your training focus is i.e. technique, endurance, speed, force, muscular endurance, anaerobic, power, weather etc.

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peaking. Similarly you will not be adjusting your training in lead up to the races. i.e. not tapering or recovery weeks. Ideally you want 6-8 races. Add these to your excel dozent and insert in 5th column ‘B’ and the rest of the row can be completed as above.

C

Priority Races Your C-races will be your training races.

They will replace training sessions. Again about 6-8 races. Not only will you be racing but you will be strategically training whether its terrain, distance or pacing.

These races may be missed, replaced or changed as is necessary. See Step 3 notes about the type of races.

So based on a league GOAL this means you may have 20 races or so in a year. That is just under 2 per month. Now you need to consider the following:

1.

Is this too many or too little?

2.

Does this calendar fit into your personal and work life?

3. Does it look realistic? Is it ambitious? Is it viable?

4. Get you partner’s opinion. Their opinion can be invaluable as they are not as emotionally attached and they can have a different perspective.

5. Do you need to take out another mortgage to pay the £1000 or so to race?

6. Are any of the races too closely positioned?

7. Do all your ‘B’ & ‘C’ races help you to achieve your goal?

8. Do you need to review which races you have selected?

9. Do you need to switch any of your ‘B’ or ‘C’ races?

10. Does it feel right?

REGULARS : YOUR 2016 RACE CALENDAR

STEP 7 : REST & RECOVERY

Does your calendar allow you rest and recovery periods. This is the hardest thing all athletes have to learn. It is not easy but is very rewarding. So just looking at your race calendar have you got enough rest & recovery periods or do you need to do more jigging.

STEP 8 : PUTTING IT INTO ACTION

FIRSTLY AND FOREMOSTLY NOTHING IS SET IN STONE. You can press the delete button at any point.

This is really important because things change in our lives may it be personal or work commitments, finance, illness or injury.

Similarly it is important to periodically review your race calendar to determine if you are on target for your GOAL.

STEP 9 : LISTENING TO YOUR BODY

This is where things get a bit blurred for most OCR runners. You see you choose a race because it’s a particular type of challenge, someone else is doing it, its new and exciting, you do not want to let someone down or you have paid for the ticket, accommodation or travel. But you are feeling tired, you body is not feeling right, your have a bit of an injury? This is where you have to decide on whether you are going to take note of the signpost or ignore it. You see if you ignore it there will be a point when your body will stop you with an injury or an illness and then it can be too late. Whatever happens you have spent the money on a ticket whether you go or not. It is spent. So make the right decision for the right reason.

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REGULARS : HEALTH HACKS

HEAL H HACKS SEA SPAGHETTI

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CORN & QUINOA PENNE

by HALE & HEARTY

It’s one of the most searched for food products on the internet, was sacred to the Incas and Kate Moss claims it helps keep her in shape.

Whilst it’s become a common sight in kitchen cupboards however favoured, because of its high protein and nutrient content, there’s much more to quinoa than a simple alternative to rice or couscous; as Hale & Hearty are proving with their exciting range of innovative products

As new research continues to highlight the potential weight loss benefits of including quinoa in your diet, this has spurred companies like Hale & Hearty to highlighting the diversity of the grain and how it can be included in more dishes than you might imagine.

First up is an exciting Penne Pasta, made using authentic Italian methods, which combines quinoa and corn to create a gluten free alternative that will help keep hunger locked up for longer than its traditional counterpart.

RRP : £2.62 FOR 250GRAMS AVAILABLE FROM: WWW.NATRECO.COM

102 Obstacle Race Magazine

REGULARS : HEALTH HACKS

MYEDGE

by MYPINNACLE NUTRITION

“myedge” is decribed as a unique formula to be taken before your exercise routine or event. It’s a unique blend of ingredients to be taken before your exercise or event.

Their site decribes it as, ‘Using only the best quality ingredients available, we have put together what we feel is a game changer in endurance sports nutrition. Getting your nutrition right before exercise is vitally important in order to achieve the most from your sport. One of the biggest concerns in endurance sport is ‘hitting the wall’. Therefore we have added Karbo Lyn, which is a unique carbohydrate that gives athletes a fast, safe and high performance way to load the muscle with accessible energy (glycogen).

Alongside this, myedge also includes key ingredients that have been shown to reduce fatigue, improve concentration and cognition and improve blood flow. Finally, myedge has been flavoured using only natural fruit and stevia, a natural sweetener.

So if youre looking for a boost when training or racing this rocket fuel will really do the trick.

RRP £45 450GMS AVAILABLE FROM: WWW.MYPINNACLENUTRITION.COM

POWDERED PEANUT BUTTER

BY DR ZAK’S

High protein Powdered Peanut Butter.

MULTICARBO DRINK

by MULTIPOWER

A Refreshing carbohydrate drink mix with minerals and anti-oxidant vitamins.

Multicarbo Drink+ contains a carbohydrate mix of maltodextrin and fructose, minerals and antioxidant vitamins. The drink is ideal as a carbloader in the run-up to training and racing or in between training sessions.

Ingredients include Maltodextrin (48 %), Fructose (44 %), Acidifier Citric: Acid, Magnesium Carbonate, Acidity Regulator: Di-Potassium Phosphate, Beetroot Juice Powder, Flavouring, Vegetable Oil, Vitamin C, Niacin (Nicotinamide), Colour: Beta Carotine, Riboflavin (Vitamin B2), Thiamin (Vitamin B1).

Yes you read that right, whilst it sounds like a slightly odd concept (a first UK) you simply add water to the powder and it makes a normal peanut butter, but with 80% less fat and 45g of protein per 100g.

Bonus.

Don’t be fooled into thinking because it’s a peanut butter ‘powder’ its taste won’t be up to scratch. You simply mix an equal amount of water with the powder and you’re left with a smooth and creamy peanut butter which will impress even the most passionate nut butter connoisseur.

For those looking to up their protein levels, whether as part of a serious training regime or to help cut down on cravings, there is little doubt that Dr Zak’s Powdered Peanut Butter is a truly revolutionary product, which can turn an ordinary piece of toast into a high protein boost in the swish of a knife.

Simply Mix 1 serving (55g = 2.5 spoons) with 500ml of water for huge benefits

RRP: £10.99 FOR 660GRAMS AVAILABLE FROM: WWW.MULTIPOWER.COM

RRP: £4.49 150GM AVAILABLE FROM: MUSCLEFOOD.COM

Obstacle Race Magazine 103

PROFILES : TO INSPIRE

TO

INSPIRE Written by: Carl Wibberley Photography by: Epic Action Imagery

Inspiration can come in many forms throughout our lives. These can range from a fleeting glance at a picture that stirs something inside us or from a person who is able to promote a real change in us, thus inspiring.

Throughout 2016 I’ll be seeking out some of the most inspiring people and their stories within the OCR community.

104 Obstacle Race Magazine

The first instalment of inspiration comes in the form of a gentleman called Matt Stewart.

Although his story is already sufficiently inspiring to get even the idlest legs moving, it’s his family who take his story of fitness to the next level of the inspiration scale. Those with a keen eye will have seen his daughter Milly, pictured here, which we shared on the Obstacle Race Magazine Facebook page back in 2014, as she took on the challenge of her first junior Spartan. This picture and her story prompted one of the most liked posts ever to be published on the page. So Matt’s family is one that just keeps giving when it comes to inspiring others.

Matt is 41 and through the week works as an Operations Practice Manager which is another

way of saying an auditor or a pub traffic warden - as his friends in the trade love to tell him. Put another way, his is the face no pub Manager likes to see walking through their door at 9am…. but at the weekend he can be found diving head first into mud to test his fitness. This helps him to lead the way by inspiring his whole family to fitness and a healthy lifestyle. Matt will be the first to admit if asked that he wasn’t always in the shape he is now. A demanding job and a busy family life had taken its toll on his health, but one day he made the decision that enough was enough and he needed to make a change for the better and has never looked back since. That’s enough from me, I’ll let Matt share more of his journey with you.

PROFILES : TO INSPIRE

SO MATT PLEASE TELL US ALL ABOUT HOW YOUR JOURNEY TO A FITTER LIFE BEGAN? The tipping point came for me at the end of August 2013. Having managed pubs and nightclubs for 12 years my lifestyle was anything but healthy or sustainable.

A very stressful and hardworking job, my weekly hours would regularly exceed 55.

There was no time for exercise, instead a few beers with my doorman after work on a Saturday night was my release. I have to say I loved the lifestyle and it was a great buzz, although I can’t say Nicola my wife would agree. She wasn’t a fan one bit, as when I was at home, I was either shattered or slightly tired. She could see the road I was

heading down at full speed. I even recall one night after another long shift finding her in tears, scared about what might happen to me if I didn’t look after myself, but like a total muppet I shrugged it off. And why not, I knew I was fine. Truth be told I was a mess, a total mess. I was north of 19 stone; having breathing problems just walking up the stairs; my knees were starting to cause me more and more pain and worse still, starting to collapse. No surprise considering the poor excuse for a human being they had the unenviable task of supporting.....Jabba the Hut was alive and well.

WHAT DO YOU THINK CAUSED YOU TO

MAKE THE CHANGES YOU HAVE, WHAT WAS YOUR EUREKA MOMENT? I had a reunion planned in London with my best mate Andrew Wilson and some friends from University of Strathclyde who I hadn’t see for years. Back in the day we were as thick as thieves all through the joys of further education. Between us we had more great nights out than hot dinners. I even recall him taking me out for a run one evening which ended in abject failure. Two months before the reunion I came across an old photo of Nicola and I (THIS IS THE PHOTO WITH NICOLA AND I WITH ME IN SHORTS AND SUNGLASSES). I remember thinking “Is that really me, is that what I have

Obstacle Race Magazine 105

PROFILES : TO INSPIRE

become?” Unfortunately it was and by now I had worked my way up to 40inch jeans. It was at that point I make the decision to sort myself out.

My plan to a new improved Matt was simple: a): lose the excess timber and b) learn how to run. Now as all women state, most blokes struggle to complete one task at a time, so I took the decision to complete a) before starting b) - less chance for failure you see.

Now Nicola had already started running having used NHS Couch to 5km to kick start her change, and as much as it would have been great learning to run at the same time, I knew I would struggle in the current inflated mess. So I went on a diet and pretty much removed anything that was unhealthy, which unfortunately was most of it. Not the most enjoyable at times but I just kept focusing on the end game - learning to run.

Having lost 5 stone in total, it was now time to lace up my trainers and crack on with part b). On January 1st 2014 I completed my first run, hung-over to hell. Not the best start as I could only run for a minute and Nicola kicked my arse but it was a start... I was on the way.

Farewell Fat Matt... Hello New Improved Matt.

From there I went from strength to strength completing the Couch to 5km, next up was 10km, then 18km and finally a Half Marathon... then I found Obstacle Course Racing and that was it, I was home.

WHO WOULD YOU SAY HAS BEEN YOUR BIGGEST INSPIRATION THROUGHOUT

106 Obstacle Race Magazine

YOUR JOURNEY? Here is the beauty of Obstacle Course Racing there are so many inspiring people that tick that box: George Trotter, Mitch and Emz at BC Revolution, Rachael Brewitt, Claire Bracuti, Helen Carrington, Haley Doris Black, Joel Hicks, James Boardman, Stuart Amory, Fay Kelly, Helen Chapman and even James Ruckley... mad as a s**thouse rat but inspiring nonetheless. But the one person that has inspired everyone of the family is my good friend Richard Pringle. The impact that guy has had on all of us is immeasurable. From supporting Milly as she ran her Junior Spartan Races to putting Flynn on his shoulders in order to persuade him to run his race.

I will often travel four hours to Hastings there and back just to train with the amazing RPCC - he is really that good. I remember when I said I wanted to qualify for the OCR World Championships in 2015 he offered to help me in any way he could. He is an amazing and friendly guy - my kids and wife love him and is always so happy to see you. He takes great pleasure in hearing how you are doing. It is the reason all of the family run for RPCC and always will.

TELL US MORE ABOUT YOUR FAMILY AND HOW THEY’VE BEEN MOTIVATED AND ALSO AN INSPIRATION TO YOU ON YOUR JOURNEY? There are five of us in Team Stewart: Nicola

my wife who has had to put up with me for 22 years; Milly 11; Dylan 9 and my youngest Flynn 6. As a parent you always want the best for your children and to be able to inspire them. There is no bigger motivation than having your children screaming “Come on Daddy” as you come to the end of an OCR. They have been there for most of my escapades from my first OCR, Winter Wolf in November 2013 to my final race of last year and the final piece of my Trifecta, the Spartan Beast. But what makes it even more enjoyable is that all of us have been swept up in the healthier lifestyle. Nicola has completed Summer Wolf and the Spartan Sprint, attends her local Bootcamp and runs every week. The kids have completed multiple Junior Spartans and Mini Military Mud Runs. Flynn and Dylan are also regular runners at our local Park Run. It has taken over our lives and we couldn’t be happier.

WHAT WOULD YOU SAY HAS BEEN THE BIGGEST THING YOU’VE ABSORBED ABOUT YOURSELF ON YOUR JOURNEY SO FAR? There is only one person that can stop you achieving your dreams, and that person is you.

I completed the London Triathlon at Hyde Park, my Spartan Trifecta, ran my first Half Marathon at Silverstone, finished the Hastings Half missing out on my target time by 2 seconds as I stopped for a cuddle with a huge bear! A few years ago it wouldn’t have been on the radar, but now everything is on the table. I mean, someone said to me the other

PROFILES : TO INSPIRE

day, “What about an Iron Man?” Why Not! I live by this - choose a target and go smash it. It may take time and you may fall but if you keep moving forward you will get there in the end, I promise you that.

DO YOU HAVE ANY TIPS FOR ANYONE STRUGGLING TO FIT TRAINING IN AROUND A BUSY FAMILY LIFE? Getting your backside out of bed is always the hard part. Sometimes I will lie in bed staring at the ceiling for up to 45 minutes before I manage to drag myself out of bed. BUT....that run and the feeling afterwards is well worth it.

WHAT CHALLENGES DO YOU AND THE FAMILY HAVE COMING UP IN 2016?

Well my race count is currently sitting at 35 and there are still a few more I would love to squeeze in as long as I can sweet talk Nicola. I would love to attend the OCR Champs, having qualified last year. However I have decided to target 2017, as financially,

the family has to come first. So this year I will aim to qualify for the UK Champs having marshalled at the Pipe last year at Nuclear Races. Race wise I will be at Ram Run, Winter Nuts, Spartan, Dirty Dozen, Judgement Day, Nuclear Races to name but a few. As a Smiler for Always With A Smile I will be involved in a number of events supporting Joel. Milly is also their Young Ambassador, something she is very happy about. The children are down to complete all the Mini Military Mud Runs, a race that we all love attending, Spartan Junior and Nuclear Rookies. Dylan will also be running the 12km Ram Run in July on the Sunday with my partner in crime and my running bit on the side Keith Lawrence.

As for Nicola....well I am working on that! I also plan to marshal as many different races as possible as I absolutely love volunteering.

I have marshalled at Ram Run three times, each time at the ‘Bridge of Hope’ and get such a buzz from the whole experience.

As mentioned before I was stationed at the ‘Half’... sorry Rachael, the ‘Quarter’ Pipe at the UK Champs. Five hours spent pulling people over the top, muscles destroyed by

the end but well worth it, just to see look of sheer delight when they got to the top. I absolutely love marshalling and look forward to marshalling at events for the first time: Judgement Day, Dirty Dozen and Mud7. It’s another part of OCR that I would thoroughly recommend everyone to have a crack at.

FINALLY IF YOU COULD SHARE ONE PIECE OF ADVICE WITH SOMEONE LOOKING TO TRANSFORM HIS OR HER FITNESS FOR THE BETTER, WHAT WOULD IT BE? A famous boxer once said:” It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done! Now if you know what you’re worth then go out and get what you’re worth.

But ya gotta be willing to take the hits, and not pointing fingers saying you ain’t where you wanna be because of him, or her, or anybody ... if it’s good enough for Mr Balboa it’s good enough for me. Good Luck and I’ll see you in the Mud.

If you have or know of an inspirational story that you’d like to share with the community please get in touch with us at

CARL@OBSTACLERACEMAGAZINE.COM

Obstacle Race Magazine 107

REVIEW : 10 SECOND ROUND UP

ORM WRITERS

10 SECOND

RACE ROUND UP

LIVERPOOL SANTA DASH 10TH DECEMBER More than 8,000 people dressed as Santa, taking the streets… the Liverpool Santa Dash is simply one of the best and most atmospheric events of the year, and wouldn’t you know it, AWAS always brings the festive cheer… This year, Joel pushed around a sleigh filled with gifts for the children who ran and watched this amazing spectacle!

KING OF THE HILL 1ST NOVEMBER Brilliant use of natural terrain and obstacles. Plenty of water and mud, as well as challenging hill climbs as the name suggests. Well put together and a great atmosphere makes a winning event! Strangely warm for a November event but can't complain.

MUDDY FURLONG CHRISTMAS CRACKER 28TH DECEMBER Brilliant 5km course aimed at all ages and the addition of a free outfit with your entry can't be beaten (even if it didn't last the race!). A very wet and muddy course to end the year on a high and it was much colder than the previous Muddy Furlong event which made it more festive!

108 Obstacle Race Magazine

REVIEW : 10 SECOND ROUND UP

LONDON MEN'S HEALTH 10KM 21ST NOVEMBER A very chilly race this year! The event was very well organised, with a good range of obstacles around the brilliant setting of Wembley stadium. Good fast race, with a fantastic goody bag as a reward. The old school 'gladiators' style travelator was a brilliant touch!

MCTOUGH GUY 3RD JANUARY Well organised & well thought out event with great registration and marshall's on hand to help at regular points. Best start to a race with the Bagpipe marching band face off which heightened the fantastic atmosphere. Goodie bags included buffer, number, timing strap & tech tee with a great medal at the finish. Obstacles & terrain were energy zapping. No parking, bag drop or photo charges to worry about.

ESCAPE RACES 6TH DECEMBER There was a problem with the registration system but nothing that can't be sorted going forward. Start/build-up was awesome with prison gates, sirens etc. Great terrain and some awesome obstacles incl. the destroyer at the end (pinched from UK champs I think!).

Marshal's and medics excellent. These guys are trying to create races they'd like to run themselves and they weren't far off the mark on their first attempt.

URBAN ATTACK 5TH DECEMBER Time to leave your dryrobes and trails shoes at home for the first and only indoor OCR that I’m aware of. Fast paced on dry undulating ground with obstacles challenging enough but achievable for most all set on a short course. Structured over heats, quarters, semis before the big final this truly was a unique OCR experience where anything could of and did happen.

Obstacle Race Magazine 109

ORM CAPTION COMPETITION

Caption

COMPETITION WIN

NEW 2016 DESIGN ORM WRAG

SEND YOUR CAPTION FOR THIS PICTURE TO

COMPS@OBSTACLERACEMAGAZINE.COM

PHOTO BY Epic Action Imagery

LAST ISSUES WINNER:

The winner of the Darn Tough Socks was Adrian Pitt with "The new Tough Mudder placenta Zone was a big hit."

TERMS & CONDITIONS Closing date for entries is the March 1st 2016. Entries will also be taken on the Obstacle Race Magazine Facebook and Twitter pages also when this picture is posted.

110

BOOTCAMP LISTING

Bootcamp

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

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

NORTH UK OUTDOOR FITNESS “BOOTCAMPS AND OBSTACLE TRAINING” Leeds, Bradford, York, Sheffield, Castleford, Huddersfield 0796 478 7981

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

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

Facebook: The Obstacle GYM

RFC, Droitwich RFC

ENERGISE MUD RUNNERS LTD

07885 416446

Milton Keynes, Buckinghamshire

outdoorpt@hotmail.co.uk

07592750709

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

mud-runners.co.uk Facebook: EnergiseMudRunners

EAST ENGLAND FORTITUDE FITNESS CENTRE

SOUTH EAST WILD FOREST GYM OBSTACLE TRAINING CENTRE

Highfields Farm, Caldecote, Cambridge, CB23 7NX

Nuclear Races, Brentwood, Essex

07876635234

wildforestgym.com Facebook: Wildforestgym

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

WALES STEVE WALL PERSONAL TRAINING & MOTIVATION Rhondda, Merthyr Mawr Dunes, Caerphilly 07940 343387

Facebook: Steve Wall

SOUTH BOOTCAMP REVOLUTION OBSTACLE COURSE

08454561336

WELLFIT OUTDOOR FITNESS Turnbridge Wells, Kent 07886 035773

wellfitoutdoorfitness.com Facebook: Wellfit outdoor fitness SAM WINKWORTH ACADEMY “BOOTCAMP EXTREME” The Vine Cricket Ground, Kent 07817403398

samwinkworth.com

WEST MIDLANDS

Rayne, Essex

IMMORTAL FITNESS

07963202339

MARLOW/HAMBLEDEN/HENLEY

O.P.T OUTDOOR PHYSICAL TRAINING

bootcamprevolution.co.uk Facebook: TheBootcampRevolution

07792 881255

Redditch, Bromsgrove, Rubery, Alcester

112 Obstacle Race Magazine

immortalfitness.co.uk Facebook: Immortalfit

Bootcamp guardianfitness.co.uk

VISITS

SPARTAN GROUP X ORPINGTON

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

GUARDIAN FITNESS OCR TRAINING SE London 07584 414206

ORFC Leesons Way, Orpington, Kent, BR5 2QB 02037315351

toughlove.mobi/sgx Facebook: sgxorpington 5 STAR BOOTCAMPS 07525 843326

fivestarbootcamps.co.uk Facebook: 5STAR BOOTCAMPS PT BARN Kelvedon Hatch, Brentwood, CM15 0 07515 413906

theptbarn.co.uk Facebook: The PT Barn

SOUTH WEST HODGE HEALTH & FITNESS BRISTOL 07855 465 872

hodgehealthandfitness.co.uk Facebook: hodgehealthandfitness

NATIONWIDE FIT CAMPUK Ltd Redditch, Wythall / BIrmingham, Edgbaston & Solihull, Sutton Coldfield, Tamworth, Lichfield , Barton / Burton Upon Trent 07966 638 009

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

britishmilitaryfitness.com Facebook: britishmilitaryfitness

THE P.T BARN TELL US WHAT YOU THOUGHT: The P.T Barn is unique to any training facility I’ve seen in the UK. They seemed to have taken the idea of a traditional gym and totally ripped it apart and teared it a new hole. Offering tailored 1 to 1 sessions, group training as well as pay and play options the P.T Barn prides itself on professional, high quality training whilst creating a real atmosphere and social community.

The Pay and Play sessions allow you to really put your obstacle skills and grip strength to the test, trying out various rig set ups as well as testing yourself on the infinity rope climb and the 56ft monkey bars.

Coming back from injury? There is a sports therapists on hand that can provide a tailored rehabilitation program to work alongside your training.

The terrain is difficult to score, due to the Barn being mostly indoor based, but there

are acres of natural land at your disposal, it just lacks one of two hills.

Secluded between farmland the Barn offers privacy but can pose difficult to travel to without the use of a car.

I personally feel the Barn offers great value for money with sessions often going on much longer than advertised, such is the nature of the barn and its social aspect, with time to relax with tea and play pool after a hard days training.

Highly recommended for all involved in OCR no matter what your ability or background.

QUALITY OF OBSTICLES

17/20

AVAILABILITY OF COACHES

20/20

TERRAIN

16/20

VALUE FOR MONEY

18/20

ACCESSIBILITY OF LOCATION

10/20

Total : 81/100 Obstacle Race Magazine 113

EVENTS

Events page

Feb - Mar ‘16 For a more comprehensive list of upcoming events go to

WWW.OBSTACLERACEMAGAZINE.CO.UK/EVENTS

1 Mud 'N'Madness 8km 6th February 2016 Stubbers AdventureCentre, RM14 2TY onestepbeyond.org.uk/mud-n-madnessadventure-race.php

medway.gov.uk/leisurecultureandsport/ sportscentres/deangateturnsmeangate.aspx

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

From £30

Surrey, RH5 4RP

From £50

8 Shropshire Mud Run Series, Round 1 10km

2 Xrunner Winter Warrior 5km/10km

Shrewsbury, SY5 6HG

6th February 2016 Donnington Park, DE47 2RN xrunner.co.uk/winter-warrior-obstacle-race/

20th February 2016 fitnessexperience.co.uk/events/ From £32

From £49

9 Tuff Nutt - Urban Survivor 4km

3 Grim Challenge Original 8 miles

Falmouth, TR11 3QQ

6th February 2016 Adlershot, GU11 2HL grimchallenge.co.uk/

27th February 20116 tuff-enuff.co.uk/ From £17

From £31

10 Wiggle Judgement Day 6km/12km

4 The Xtreme Challenge 10km

Bordon, GU35 9HF

7th February 2016 Derby, DE12 8LN kpevents.net/category/upcoming-events From £28

27th February 2016 wiggle.co.uk/wiggle-judgement-day-hampshire27-feb-2016-12k-obstacle-course-race/ From £45

5th & 6th March 2016 thenutschallenge.co.uk/ From £69.99 15 Mad March Mare 10km 5th March 2016 Northumberland, NE46 2JP madmarchmare.co.uk/ From £42 16 iNVNCBL 10km 5th March 2016 Port Talbot, SA13 2TJ invncbl.co.uk/ From £43 17 The Royal British Major Series 5km/10km 12th March 2016 Warwickshire, B49 5NJ britmilfit.com/major-series/ From £45

11 The Avalanche Run 5km/10km/20km 27th February 2016

18 Brutal Run Bordon 10km

Leicestershire, LE16 9UJ

12th March 2016 Hampshire, GU35 0LG

13th February 2016

wiggle.co.uk/wiggle-judgement-day-hampshire27-feb-2016-12k-obstacle-course-race/

Nottinghamshire, NG24 2NY

From £50

From £18

12 Urban Survivor 8km

19 Mighty Deerstalker 18km

28th February 2016 5 Brutal Bagshot 10km

12th March 2016

Falmouth, TR11 3QQ

Scotland, EH44 6PW

13th February 2016

tuff-enuff.co.uk/

ratrace.com/mightydeerstalker2016/

Bagshot, GU15 1QA

From £47

From £60

13 The Beast Run 5/10miles

20 The Suffering 5km/10km

28th February 2016 7 Deangate Uncut 8km

12th March 2016

Leicestershire, LE14 3PF

Leicestershire, LE16 8TH

20th February 2016

thebeastrun.co.uk/

thesuffering.co.uk

Kent, ME3 8RZ

From £35

From £38

5 Airfield Anarachy Frostbite 8km/16km

airfieldanarchy.com/ From £45

brutalrun.co.uk/race/bagshot/ From £18

114 Obstacle Race Magazine

brutalrun.co.uk/race/bordon-heaths/

21 Pain & Suffering 10 miles

31 Rock Solid 5km/10km/15km

34 Only The Brave 5/10 miles

12th March 2016

19th March 2016

20th March 2016

Leicestershire, LE16 8TH

Exeter, EX11 1LU

Thetford, IP24 3TQ

thesufferingrace.co.uk/ocr/rockingham-castle/ spring/10-mile/

rocksolid.life/

warrioradrenalinerace.co.uk/

See Website

Sold Out

From £43

32 The Royal British Legion Major Series

35 Dash Of The Titan 5km/10 miles

5km/10km

26th March 2016

12th March 2016

20th March 2016

Nottinghamshire, NG22 9EP

Leicestershire, LE16 8TH

Leeds, LS23 6LT

dashofthetitan.com/

britmilfit.com/major-series/

From £45

22 Relentless Suffering 19 miles

thesufferingrace.co.uk/ocr/rockingham-castle/ spring/relentless/ From £110 23 Reigate Rampage Run 10km 12th March 2016 Surrey, RH2 8LB reigaterampagerun.co.uk/ From £40

From £35 33 Battle Of Lansdown 10km 20th March 2016 Bath, BA1 9BU extremeeventsuk.com/ From £50

24 Chiltern Warrior 5km/10km 13th March 2016 Buckinghamshire, HP8 4AB coam.org.uk/whats-on/events/chilternwarrior-obstacle-run/ See Website 25 Muddy Furlong 30/60 Furlongs 13th March 2016 Daventry, NN11 6LW muddy-furlong.co.uk/ From £15 26 Task Force Live, Operation Centenary 6/12km 19th March 2016 Kent, TN15 6NL

19

taskforcelive.com/ From £39 27 Sole Destoryer 5km/10km

15

19th March 2016 Northampton muckyraces.co.uk/sole-destroyer-3 From £34 28 The Mud Yard 5km/10km

32

19th March 2016 29

Drayton Manor, Tamworth, B78 3TW

35

themudyard.co.uk/

5

From £32 8

29 Chain Runner 10km

28

2

4

19th March 2016

11 13, 20, 21,22

Merseyside, TH16 0HN 17

chain-runner.co.uk/

25

34

27

From £30 16

23

1

30 Rough & Tumble 6 miles 33

19th March 2016 Hampshire, SP6 3PB

3 30

roughneckevents.com/#!events/c1kxu

31

From £40

6

10

26

14

7

23

18

9 12

Obstacle Race Magazine 115

NUCLEAR RACES AD