Obstacle Race Magazine Issue 28

E L C A T OBS

RACE

ISSUE #28 2018 £5.95

LE AND ADVENTURE RACERS

AC NO.1 MAGAZINE FOR OBST

NINJA RINGS

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TESTED

ADVENTURES

ROSS’S COASTAL CHALLENGE

“Looking ahead and prepared for the coming season...” ~ Conor Hancock, top 10 OCR World Championships

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RACE

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WRITE TO US Obstacle Race Magazine, 4 Ringer Lane,

EDITOR’S LETTER I’m writing this 6 days out from the OCR World Championships. This year the event is being held in the UK and I’m not going to lie I’m starting to get really excited. This will be the first year I’m actually able to attend the champs and I’m making the most of it and I’ll be there all three days. Im hoping to get some fantastic live footage for the magazine FB page for those of you who can’t make it.

See you there This issue we take a look at the dangers of having a sedentary seated job and give you a few tips to get you moving during your office hours.

We also take a look at what Ross Edgely has been up to on his amazing strongman swim. He’s clocked up 133 days at sea without stepping foot on dry land.

Swimming for around 12 hours a day to get to his 2000 mile finish line.

There’s a nice little treat in store for all you book worms with a great selection of OCR inspired book recommendations.

Ca r l

CARL WIBBERLEY EDITOR & CHIEF

Website: obstacleracemagazine.com Youtube: youtube.com/obstacleracemagazine

Clowne, Derbyshire, S43 4DA

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Contents FEATURE

8

SPACESHIPS & LASER BEAMS What does the future hold

18

for OCR.

18

A SPARTAN COUCH What happens when you leave a sofa alone with a bunch of die hard Spartans.

22

SITTING IS THE NEW SMOKING We offer up the facts on sedentary job roles.

50

NINJA RINGS Sam offers up advice on how to complete your first set of Ninja Rings.

14

NUCLEAR RACES IN PICTURES They say a picture paints a thousand words.

40

SWEAT TEARS AND BROKEN TOENAILS An insight into what it takes to complete the Spartan Ultra Beast

KIT TESTING

30

SALOMON LINE UP TESTING We test the Salomon Speedcross 4 and the fantastic Trailster road to trail shoe. Find out how they got on in this issues Kit Testing section.

6

Obstacle Race Magazine

REVIEW

30

14

ISSUE #28 2018

ADVENTURE

40 40

44

We take a look at Ross Edgely’s amazing challenge to swim the

Books that will fill your weekends full

STRONGMAN SWIMMING

coastline of mainland GB.

OCR BOOKS of brand new OCR adventures.

REGULARS

26

AVOIDING KNEE PAIN Gemma shows you how to protect your knees.

34

RECIPE PAGE Turbo charge your menu with these mouth watering and tasty recipes.

36

MUDTREST PAGE A place to share your favourite muddy race day pictures.

36 52

54

56

Each issue we pose

A place for all your OCR

All your races listed for the

a different question to

needs. From Kit shops to

coming months of OCR.

the ORM community.

Training centres.

THE POLLS

OCR DIRECTORY

EVENTS DIARY

Obstacle Race Magazine

7

& S P S I M H A S E E B C A R E SP S LA

FEATURE

O

ften when I was young if someone asked me to think into the future and say what I imagined, it would be life in a futuristic world, spaceships and laser beams everywhere. Creatures from the movies walking the streets and flying cars. Of course as I grew older the reality of those images becoming true faded fast, surely I can still hope to have self-tying sneakers and a hover board though right?

So as I sit here having taken a break from writing about the obstacle world for the past year or so something has become very apparent to me. When it comes to looking into the future my imagination whilst still ambitious is greatly more realistic and as a far more established coach in this country now I realise just how important the future is, not just for my business sense, but for all of us…in particular our kids.

As this past year has developed, my own personal interaction within the industry has diversified away from training purely my own team Rumble Racing but also the larger audience of OCR. I have had the pleasure to welcome many new faces down to my training centre in Milton Keynes and a substantial portion of that has been coaching the younger generations of obstacle racing. I have had the pleasure of training the increasingly well known “OCR Girls and Boys” and many more including some of my own team’s children. It has stirred many thoughts as to what the future holds for them in OCR. Having already tasted success at races competitively and for fun, this next generation of runner is surely the key to how the “sport” develops. I have also enjoyed developing my own staff member and competitive racer Morgan Maxwell.

Studying his Level 2 and 3 Personal Training qualifications at college has afforded me the opportunity to assist him in his development and take on the role as his work placement.

Having now completed his Instruction qualification Morgan has recently been welcomed into my coaching team and continues to impress, not only in his development as an athlete, but as a Coach as well.

So what does this new era of enthusiasts mean for OCR? When I started Obstacle Racing in this country, most courses were all about the Mud, fatiguing hills and relentless over, under and crawls.

Nowadays the courses are littered with walls, rigs, monkey bars and ninja warrior style madness. I have witnessed many phases of obstacle racing in this country as crazes are born and die out, obstacles are too hard and then too easy, carries and hoists verging on impossible to athletes running sub 6min miles carrying 25kg sandbags. Surely now is the time to finally get a grip as to what OCR has to offer in this country as a sport and how we can make sure that our children are ready for it when they choose, if they choose, to compete. For me, all of these obstacle races are born from the fundamental skills and movements that are achievable by the human body at its rawest stage. Crawling, climbing, scrambling, running, wading and jumping. Courses with similarities to that of Military courses such as The Nuts Challenge and The Wolf Run. These races use the elements and the terrain to enhance the difficulty of completion and are the purest form of OCR. For me this is where all racers should start. Become familiar with the elements, the terrain, the skill needed to run trails and climb banks of muddy rivers. Any racer wishing to do well in the long term should embrace the natural surroundings as a training playground and learn to make it look easy. Build an engine here, create a platform for success to further enhance their technical abilities with obstacles such as rigs and monkey bars while there is little pressure on the racer to perform them in a race.

Obstacle Race Magazine 9

FEATURE

So how can we make sure that we ride this beautiful curve of development of OCR in this country and help our kids to create a spaceship and laser beam future for them to enjoy? For me there are a series of key individuals responsible for this and also some degree of understanding from us (yes I include myself) in the best process of coaching the children to be a top level technical racer.

Firstly the race directors. I believe the RD’s on the largest scale have it right. They have a mix of technical and nontechnical obstacles across their races. So they are probably already doing the correct things with their courses. So why am I pinpointing them as having a responsibility for helping the future of OCR in this country? To me they are the single most important people for this. With great events run safely, well organized, fun, competitive options and a positive working relationship between races we can continue to maintain the enthusiasm for the new sport of OCR. The masses will continue to sign up and new people engaged in participation. Don’t get me wrong, I don’t believe everyone should or would ever become a top level performer, but the simple fact is with any sport, the sport will only continue to be successful if the kids can pretend to be their heroes, whether that be Jon Albon of OCR or pretending to be Spiderman hanging from a set of monkey bars, and lets not forget Ian, 46 from Buckinghamshire wanting to be able to be proud that he can compete in the journeyman wave of the World Champs and watch the elite level performers take on the same course as he did, just as they do in the London Marathon. So providing a professional experience that is fun and engaging for all and has a good option for competitive racing is a must, not just from a business perspective for any RD, but also for the development of the future of OCR. For me I believe it would be massively beneficial if the races in this country could somehow come together in an alliance where health and safety is discussed and agreed on minimum standards and races could share customer bases and actively work together to avoid clashes of events, maybe even create race series between 3 or 4 of them that have medals or something for completing all of the series events. Now of course this may be fairy land talk in the world of business and the big players in the industry may ask the question why they need to…my response to this would be that in truth if they are a big player they are already doing many things correctly and realistically are the true candidates for international events and the most likely destination for seasoned racers and competitive racing, therefore the options for them through sponsorship and TV coverage and therefore an even greater status is huge. Helping the little guys may well be the key to becoming the Market Leaders.

10 Obstacle Race Magazine

Then there is the competitors and participants themselves.

There is a responsibility upon anyone who has ambition in this sport or ambition for their children to continue to enjoy it long into the future. As OCR is still reasonably new in this country they have to help get it off the ground. Some people take this as taking part in absolutely every race they can and spending huge amounts on it. This is not true at all. As the majority of people already involved in OCR will know, a large proportion of OCR relies on social media outlets such as Facebook and Instagram to attract racers, participants, charities and supporters. Simply writing about your experience at a race or leaving a review on a race or even a training providers page can encourage newcomers to OCR, enhance someone’s feelings about taking it on when they are nervous and unsure or even just highlight the possibilities to someone. It can create a positive feeling about an event when maybe not everything went so well and instead of it getting slaughtered because of it, actually make it acceptable. You see, a mass mentality can make or break an event. I personally don’t hold medals too dear to my heart at every event that I do, however let me give you a great example.

A few years ago there was a race that encountered some huge problems with delivery of medals in time for the race. Instead of give out nothing the race decided to give out a medal that was from the previous event and then endeavor to get that races medals to the participants the next time they entered for a race… the backlash was crazy negative and the race came under immense pressure despite it being out of their control. Contrast that with my experience at the last Superhuman (SHG) Games event. In June I attended SHG for the 5th time. The medal they had designed was exactly the same to the previous design so no difference to highlight a different event. The medals turned up just in time for the event but the RD had made a mistake with sizing and the medals came out ridiculously small, to the point where people made them keyrings instead of medals. Now this was met with laughter and “banter” at the RD and people used them for a different purpose. There was no negativity or slating’s.

The whole situation was turned into a collective positive and the event was talked about for what it was, not what happened to the medals. As a collective group the participants can make or break an event and while I am the first one to say any negative experiences should be shared with the RD so something can be done, sometimes we need to remember that we can also do a lot to help a race continue to improve. We all want new obstacles, larger courses and more often, so let’s help them grow their client base and support their events, similarly sharing our experiences with training centres that have provided a positive coaching environment.

FEATURE

So how can we make sure that we ride this beautiful curve of development of OCR in this country and help our kids to create a spaceship and laser beam future for them to enjoy?

Obstacle Race Magazine 11

FEATURE This leads me to my final group of those responsible for the spaceship future of OCR. People such as myself, coaches.

Anyone who knows me will tell you I use the term coach loosely as technically none of us are certified Obstacle coaches. We are fitness professionals who use our own experience, knowledge and research to help teach a variety of skills and techniques that come from a collection of Ninja Warrior, Parkour, Gymnastics and Athletics. As a “Coach” I feel a responsibility not only to the welfare and progress of those I coach, but also to my own personal learning. Personally I have spent time with Ex-Military personal, Parkour Coaches, Gymnasts and other Obstacle “Coaches”, researched many hours of technical skills and spent days practicing to perfect my methods.

12 Obstacle Race Magazine

I also believe in continual development of industry skills such as level 3 qualifications, sports therapy and higher level learning such as degrees and similar. Any coach with integrity and morals will tell you the same. I believe that the coaches in this country have a responsibility not just to develop their own skills to attract business but to share ideas and methods so that collectively as a country we are all pulling in the same direction. I speak regularly with other coaches in the country and encourage the use of their training centres depending on people’s goals. For example, my training centre at Rumble Fitness is perfect for technical learning and regression and progression of skills, but if someone wants a race simulation experience I encourage the use of The PT Barn and Wild Forest Gym and hear good things about the obstacles at Cliff Lakes.

FEATURE

Perhaps more importantly though, I believe the coaches have the responsibility to ensure that it isn’t just technical knowledge that is passed on. Much of what I coach comes from a psychological point of view as my background is Sport Science and Sport Psychology. I have personal experience within the major races in this country and I try to impart that experience onto as many people I come across as possible. It is also our responsibility to ensure we are educating the masses as to the correct ways to go about their training and skill learning from a professional fitness standing. It is so important that if you are looking to start taking on rigs, monkey bars and technical obstacles that the correct platform is attained before attempting otherwise injuries can occur. Many people I come across know the importance of grip strength and upper body strength but the importance of mobility and shoulder stability when taking on some of these obstacles is largely overlooked. Skills such as hand eye coordination and the physical core stability are often the reason why people with great upper body strength still cannot make it across some of the rigs we have set up in the barn. So it is important for us to continue to create and mould our participants into more rounded and athletic people as much as it is to upgrade their skills and help them to understand the importance of injury prevention knowing our limits, especially with our children. This means that maybe as coaches we should encourage not just the use of a variety of training centres and training styles but also assist our followers in building their knowledge of fitness as an overall standing in OCR. I personally encourage people to follow “The OCR Blog”. Written by a Fitness Professional who is passionate about healthy living there are loads of articles that can benefit you as an OCR participant.

The world of OCR has changed hugely over the past year or two.

Many brands have been lost, many have been toughened. Many people have left, and many have joined. There have been ups and downs of course but throughout all of them OCR has continued to provide us with platforms for success. Positive feelings, helped us to overcome struggles and see our children reach levels that make us beyond proud. By working together and further enhancing OCR in this country by pulling in the same direction, us the participants, readers of this magazine, RD’s, Coaches and Supporters can continue to develop a sport that not only can provide a platform for our children to flourish on, but one that we can all stand back and say we were a part of creating. That is a rare occurrence in this world, and so if you are passionate about OCR in this country whether it be for participation, competition or supporting, the time is now to embrace that opportunity and help Obstacle Racing become a staple option for sport and exercise in this country. All in all, the future of OCR can and is looking brighter than the sun and with the right support, is set to be sending in the flying cars, the aluminum space suits and obviously not forgetting, the Spaceships and Laser beams.

Written by Dave Peters – Lead Coach of Rumble Fitness Obstacle Coaching, Milton Keynes, MK19 www.rumblefitness.co.uk @RumbleFitnessandSportsTherapyCentre

Obstacle Race Magazine 13

REGULARS

NUCLEAR S E C A R IN PICTURES

Nuclear events are one of the most established events in the UK. Starting 6 years ago on farm land in Essex, they have not only grown at a tremendous rate but also made such an impact on the OCR world stage that they are the hosts of the 2018 obstacle course racing world championships. In this issue we take a look at their Blast and Blackout weekend.

The Nuclear Races ziplines are a fantastic obstacle to get your adrenaline pumping.

14 Obstacle Race Magazine

REGULARS

There’s nowhere else in the world that can boast a Secret Nuclear bunker as part of the course.

Obstacles come thick and fast around the Nuclear Races course. No sooner have you stretched your legs, you’re met by your next challenge.

Pontoons are tough even in ideal conditions, but add tired legs and lashings of mud and they become almost impossible.

A big smile is guaranteed.

Obstacle Race Magazine 15

REGULARS

As darkness falls it’s time for Blackout to take over from the day time Blast.

You race around the course with just your headtorch to guide the way.

In the darkness your senses are heightened.

We swear even the mud feels different when experienced in the dark.

16 Obstacle Race Magazine

REGULARS

You’d better make sure that your grip strength is up to scratch. When you aren’t wading through thick mud you’ll probably be hanging from a Nuclear obstacle.

The next event weekend takes place on the 3rd of November 2018 - Fallout May - Rush Sept - Blast + Blackout Nov - Fallout

Once finished you’ll be the proud owner of Nuclear Races bling.

You’ll understand why their hashtag is #LOVEMUD

WORDS BY: CARL WIBBERLEY PHOTOGRAPHY BY: NUCLEAR RACES OFFICAL PHOTOGRAPHERS

Kelvedon Hatch, Brentwood CM15 0LB More information can be found at WWW.NUCLEAR-RACES.CO.UK

Obstacle Race Magazine 17

A N A T R A SP H

C U CO

18 Obstacle Race Magazine

FEATURE

What happens when a team of hardened Spartan racers are determined to prove they’re the complete opposite of couch potatoes. To do this they spent nearly nine hours CARRYING their couch around the tough terrain of the Scottish Spartan course.

FEATURE

The couch travelled over anything the route could throw at them, including all the Spartan signature obstacles.

When Spartan Race came to Perth, organisers expected to attract the fittest in town. But they were wrong-footed by the 10-member team who wanted to run the 23-kilometer ‘Spartan Beast’ with a sofa on their backs.

Spartan Race, who hold events in 30 countries, aims to encourage healthy exercise and one of their slogans is to “rip people off their couches”. But the Perth runners decided to go one further - and carry theirs.

The racers, who hail from all over the UK and who were dubbed the ‘Spartan Sofa Squad’, began their run in the centre of Perth as crowds of well-wishers cheered them on before the route turned towards hilly trails.

After crossing the River Tay, they headed out onto the steep Kinnoull Hill and Deuchny Woods carrying their marooncoloured, mud-splattered sofa aloft.

During the course, the team waded through bogs, scaled slippery six-foot ramps, crawled under barbed wire and cargo nets, clambered over giant felled tree trunks, then leapt over the signature Spartan ‘fire jump’ as their grand finale. The team completing the course in 8 hours and 24 minutes.

The Perth event attracted over 5,000 racers and spectators for a weekend full of events.

From the Ultra marathon distance Ultra Beast to their Spartan Sprint. These courses draw in hardened athletes and brand new to the industry OCR competitors.

The Spartan Sofa Squad were raising money for Scotty’s Little Soldiers, a military charity dedicated to supporting children who have lost a parent serving in the British Armed Forces.

Nikki Scott, Founder of the charity, whose supporters include Prince Harry and Meghan Markle, said: “We were really chuffed that the Spartan sofa squad raised money for our charity because it increases awareness of Scotty’s and our work with Armed Forces families. “There are many bereaved Forces children and families out there who do not yet know about us, so this race was a welcome profileraiser for us.”

FEATURE Dashee Vavrova, 32, who dressed as a Spartan warrior to captain the sofa squad, said: “We had a rule that, however tired we got, we would not sit down on our sofa, so it was tough going. Plus, the sofa got heavier as it soaked up water and mud. “Everyone on the team wanted to help the Scotty’s charity and our thoughts about their important work kept us motivated as we ran round.”

Sam Lansdale, General Manager of Spartan UK, praised local council officials for helping make the race weekend possible.

“It’s been a fantastic success for our debut in Perth and my thanks in particular go to Perth and Kinross Council, for all of their support in bringing this event back to Scotland,” he said.

“We’ve had the privilege to showcase what Perth has to offer. Yet again, Spartan Race has continued to push the boundaries and this weekend was another example of this with a sofa being raced around the course in aid of charity.

We aim to get people off the couch and take healthy exercise. Carrying the couch round with you proves Spartans go the extra mile!”

Also taking part in the weekend’s Spartan races, and also raising funds for Scotty’s, were 60 soldiers from the 4th Battalion, The Royal Regiment of Scotland, 4Scots. The troops, based at Catterick, North Yorkshire, trained for the event since last November. Warrant Officer Andrew McLellan, 37, their Company Sergeant Major and race team captain, said: “A friend of mine was killed in Afghanistan and Scotty’s Little Soldiers have been supporting his family. The charity does amazing work. “They support the kids of our fallen heroes throughout the Armed Services and everyone in the battalion wanted to do all we could to help.”

You can support the Spartan sofa challenge for Scotty’s at : www.uk.virginmoneygiving.com/Team/ SpartanCouchChallenge

Obstacle Race Magazine 21

Is SITTING the new

SM KING Thanks to our modern and fast-paced lifestyle, we’re slowly turning into ‘couch potatoes!’

Our homes and offices are no different. Think about it. Often people spend 9 hours sitting at their office desk and the remaining hours on your sofa binge-watching their favourite Netflix shows.

Sadly the sedentary lifestyle seems difficult to give up. And if your daily routine has got you sitting at a desk or in a car seat for hours, you most probably fall into this category.

Can sitting for hours be equally harmful as smoking?

Being deskbound, i.e., sitting for a significant chunk of the day takes a considerable toll on your overall health. It can reduce your life expectancy and maybe that ‘s the reason why sitting is now called “the new smoking.” From our office chairs to our heated car seats to our comfy sofas at home, we spend a lot of time sitting.

Sitting for too long has its own downside, and yes it’s ugly. In addition to the relaxation it offers, this activity comes with a number of health risks. Not moving at all puts too much pressure on your spine, and you gradually ‘slouch,’ hence resulting in a poor body posture.

So the question is – what can go wrong in your body when you just keep sitting?

Sitting can affect your spine!

A sedentary lifestyle can disturb the natural curvature of the spine. This not only affects the posture but also affects the muscle length and strength. People who sit more are more susceptible to disc damage and rupture.

Your body is designed to move Muscles stay strong and healthy only when they are actively used. If you don’t use your muscles, they not only deteriorate, but the process has significant adverse effects on the body. Sitting for countless hours doesn’t allow muscles to move. What’s worse is that it also plays a major role in making you obese, lazy and highly inactive.

22 Obstacle Race Magazine

FEATURE

When you keep moving, stand or even sit up, your core muscles maintain your posture. But the moment you slump, your glutes, hips, and abs do absolutely nothing and become short and tight. Remember that limited range of motion is a serious concern for everyone, not just athletes, and especially for older people.

Problems caused by being deskbound usually start with slightly annoying neck and back pain that with time becomes unbearable. Bending your neck towards your computer or tilting your head to view your screen can put additional stress on your cervical vertebrae.

While physical aches can be treated with physiotherapy and even medicines, the relief is only meant for a short term. What happens is that prolonged sitting distorts the natural shape of the spine. This means your back muscles have to work harder to lift your body weight against gravity.

Your organs can become damaged Studies reveal that sitting (for too long and not in the right way) can lead to various diseases including fluctuating blood pressure, cardiovascular issues, strokes, depression, anxiety, colon cancer, breast cancer and diabetes.

When you sit for a long time, your blood flows sluggishly which allows fatty acids to clog the heart.

Prolonged sitting can lead to high blood pressure and increased cholesterol levels.

The reason why prolonged sitting increases your risk of endometrial, colon and breast cancer is unclear.

But the study says that sedentary lifestyle triggers insulin release which further encourages potentially cancer-causing cell growth.

Leg Disorders Sitting for a long time slows down blood circulation which leads to fluid accumulation in the legs. You might end up with swollen ankles and dangerous blood clots – even deep vein thrombosis.

You can’t think clearly!

When your brain doesn’t get enough oxygen, everything slows down including concentration, focus, and attention. Physical activity, on the other hand, helps pump fresh blood and oxygen to your head which triggers the release of brain function and mood enhancing chemicals.

So what can you do?

So what are the healthy alternatives to sitting? Well, there are a number of solutions, and the best part is that they all guarantee good posture as well as a healthy and active lifestyle.

First of all, the one thing we need to realise is that sitting will continue to be an integral part of our daily life. It is essential that we modify it in a way that is healthy, effective and most importantly, right!

To make sure your sitting does not affect your spine, you must get yourself one of those hard lumbar pillows as they correct the way you sit. Make sure you hold your body upright against gravity as it not only lessens but also evenly distributes the strain on the spine.

In addition to correcting your sitting posture, there are various other things that you can resort to including stretching, taking short breaks from sitting to move around, exercising, eating a balanced diet, etc.

Obstacle Race Magazine 23

FEATURE Stand Up and Stretch!

If your job requires you to remain glued to a chair, it is crucial that you get moving. Standing up at least twice every hour to take a short walk for a few minutes would surely not make any difference. You can choose to take small breaks and move around for a while. This would not only give your brain a chance to relax but also help reduce the load on your spine.

Moreover, your eyes, neck and shoulder muscles would get the opportunity to de-stress.

Also, to minimize the harmful effects of over-sitting, you can stretch your arms and legs while sitting.

Going for a standing desk is highly recommended as it eliminates remaining seated entirely.

Start Exercising Apart from the stretches and moving around in the office only, you must create a fitness plan and follow it strictly.

According to the World Health Organisation, a moderately intense aerobic workout of at least two and half hours per week is mandatory to avoid back pain. However, some people might prefer intense gym workouts so you can go with whatever suits you best.

No matter what type of exercise you go for, you must ensure that you do not skip it. Consistency is more than necessary here. A regular fitness routine would help you improve your body posture, strengthen muscles and bones and burn fat at the same time, all of which help enhance your immune system.

To avoid the adverse effects of sitting, you have to adopt an active lifestyle. You can integrate some physical activities into your everyday life. These activities include all types of physical work such as sports, house work, cycling, swimming or even running to the grocery store.

Watch What You Eat Last but not the least, you must give attention to your diet plan because you are what you eat, right ?

Well, it is vital that you implement some simple changes in eating habits to make your body and immune system stronger than ever. Consuming oily and junk food brings nothing but bad fats, which apparently not only makes us obese but also destroys our immune system.

And let’s face it, people who love junk and processed foods tend to get lazier day by day, which then leads to a bad posture. Make sure you only consume what is healthy and wholesome. If you think your body weight might be one of the reasons for back pain, you can change your eating habits and choose activities that put little to no strain on your back muscles.

Once you change your diet and adopt an active lifestyle, you will have a significantly high level of muscular and cardiovascular fitness along with an excellent body posture. With a healthier body mass and weight, sitting correctly should not be much of an issue for you.

FEATURE

30 MINUTE TIME OUT

Obstacle Race Magazine 25

REGULARS

AVOIDING KNEE PAIN

INTRO How To Avoid Knee Pain When You’re Running.....

It can be your worst fear as a runner getting injured and not being able to train or race. Often getting knee, shin or foot pain you can put it to the back of your mind and hope that it’ll go away. But unfortunately that is never the case. In most circumstances if you ignore the problem it is only going to get worse.

Knee pain can show itself when you start something new.

This could be because: ●*You’re new to running and you’re not used to the impact on the body ●*You’ve started to increase the distances you’re covering ●*You’ve changed the surface you’re running on ●*You’re training in a different pair of shoes ●*You’ve landed badly on it after coming off an obstacle ●*You’ve twisted in on uneven ground or changing direction

These are just a few external factors that can impact your knees and some of these things you can’t to do much about.

We’re going to focus on the elements you can do something about.

Strengthening the muscles that help to support your knee, so when you put it into challenging situations it is able to adapt and take on the rigours of training and racing.

The main muscles that cross and support the knee joint are your quads, hamstrings and calves. You can also find if you have dis-functional glutes they could also be a problem and cause knee pain.

You may also find you can have ligament or cartilage damage. These things aren’t as scary as they sound, and treatment is much better now than it has been. When you damage the ligament you’re also reducing its proprioceptive qualities (how quick your body reacts to knowing where it is in relation to another body part), they can be damaged by being overstretched or torn and they can take a lot of time to rehab them back to strength. However, by strengthening the surrounding muscles you’re stimulating those neurotransmitters in the muscle fibres to increase the proprioception in the joint again. This means you’ll be able to react quickly to the movements you’re asking your body to do.

For example twisting and changing direction or landing on uneven surfaces.

Here are a few exercises to help build each of the muscles that play an important role in your knee function.

26 Obstacle Race Magazine

REGULARS

Resistance Band Hip and Knee Attach the Resistance Band around your ankle. Face away from the anchor point so there is enough resistance in the band. Raise your leg up so there is a 90 degree bend at your hips and knee. Slowly lower back down.

Hip Bridge Swiss Ball Lay on the floor with your heels on the ball. Keeping your hips level, squeeze your glutes and raise your hips off the floor and slowly lower back down again. If you feel the ball start to move side to side, it’s a sign your hips are moving. The ball adds instability to the exercise so it is a good challenge to get your glutes working well. You could progress this to a Hamstring Curl, by bring your heels towards your glutes and extending them back out again.

Obstacle Race Magazine 27

Hip Hitch or Abductor Raises Stand on a step and have a slight bend in you stationary/ standing leg. Hang your other leg off the step. Slowly bend and lower your hip, to the side and raise back up. You’ll feel your glute working on your standing leg.

Lay on your side with your hips vertical. Slowly under control raise your leg in the air and lower back to the start.

Keep your foot relaxed so you can put more emphasis on your glutes.

28 Obstacle Race Magazine

REGULARS

Calf Raises Stand on the edge of the step with your heels overhanging. Hold weights in your hands to help act as a counter balance. Slowly lower your ankles down and raise back up so you’re on your tiptoes.

WORDS & PHOTOGRAPHY BY: GEMMA SPACKMAN Head coach at FUNDAMENTAL SPORTS AND FITNESS Nottingham, NG2 7LE www.fundamentalsportsandfitness.co.uk Fb: @fundamentalsportsandfitness

KIT TESTING

GORE Prote TEX ction

op r d m 10m P r o t e c t e d To e box

St i c k y Rubber

SALOMON

TRAILSTER GTX

5mm Lugs

Brea

TECH SPEC WEIGHT - 335g DROP - 10mm RRP - £110 www. - salomon.com 30 Obstacle Race Magazine

thab

le

EDITORS THOUGHTS ON THE SALOMONS : A fantastic pair of shoes that cover both your racing and training needs perfectly.

If you speak to a collection of obstacle racers then you’ll more often than not find its fifty-fifty split between two dominating brands racers like to use.

One of these brands is Salomon.

Known for their cushioning and support and also a fantastic twenty four month guarantee, yes you read that right, twenty four months.

With up to thirty millimetres of cushioning at the heel and twenty at the toe, it’s the perfect choice for a heel striking runner who needs a little arch support. Also available in women specific fit which can be a real bonus when looking for that perfect fit.

REVIEWERS THOUGHTS:

The Trailsters are the perfect training partner to go along with the Speedcross.

Boasting the same heel to toe drop and arch support they are a fantastic road to trail shoe. The cushioning is ultra comfortable, that coupled with the light feel of the shoe makes you feel like you’re running on clouds. You could easily clock up all your training miles in these and then step straight into your Speedcross 4 on race day. I was worried that the Gore tex layer would make them a really hot shoe to wear but they felt really airy while still protecting your feet from dewy grass and pesky puddles of Autumn.

The rubber used for the grip is more than aggressive enough for any trails you may hit, but also sticky enough so that it gives you confidence on tarmac or concrete surfaces.

They be my new first choice training shoe from this point on.

Tester: James Adams

KIT TESTING

To e b o x Protec tion

rop d m m 10

GOR

ET Lay EX er

SALOMON

SPEEDCROSS 4 GTX

e e p S

ce a l d

Ag

ead r T e v i gress

s

7mm Lugs TECH SPEC WEIGHT - 330g DROP - 10mm RRP - £140 www. - salomon.com

REVIEWERS THOUGHTS: The Speedcross 3 have been my own personal go to shoe for both my racing and training needs for around the last three years.

I have always been reluctant to move over to the Speedcross 4 because basically if it isn’t broken then why fix it. The opportunity came up to test these for ORM and I was persuaded to give them a go. I have to thank Carl for talking me into this because I’m now 100% converted to the joys of the latest version. The fit of the shoe is even better for me and the GTX backs a great addition to its fantastic range of items on its spec. The new rubber compound gave me more confidence on the odd wet wooden bridge I face on my training route, while still having plenty of bite for all the mud I face. Just like with previous versions your toes and feet feel really protected but without making them feel too chunky. My heel felt well locked in and it’s also good to see they’ve stayed with the quick lacing System. It can be a pain after a race to undo if covered in mud but in terms of keeping your feet secured in to the shoe its top notch. If you’re a Speedcross 3 fan and have been holding back from making the jump to the 4 then I’d advise to go for it, you won’t be disappointed.

Tester: James Adams

FEATURE

d Superfo o d s to ad to yo urlis t 1) Avocado Avocados are high in healthy monounsaturated fat and have a rich source of glutathione – a powerful antioxidant known to block over 30 different carcinogens (a substance capable of causing cancer in living tissue).

Avocados are also one of the most nutrient dense foods; high in fibre, potassium, vitamin E, and magnesium.

2) Seeds Seeds are an excellent source of magnesium, a mineral that may help lower blood pressure promote bone health, and improve PMS symptoms. Pumpkin and sunflower seeds also contain significant levels of zinc and vitamin E, nutrients that help maintain healthy eyes, hair, and skin. Zinc, in particular, helps maintain collagen, which keeps your skin smooth, supple, and firm, and zinc also keeps your nails strong. Along with vitamin B6 and biotin, zinc contributes to healthy hair.

3) Sprouted seeds SPROUTS are a powerhouse of nutrients, packed with antioxidants, vitamins, minerals, trace elements, antiaging constituents and enzymes. Eating sprouts regularly can result in an enormous improvement in general health, boosting the immune system, revitalizing and strengthening the body, improving digestion, combating tiredness and stress.

4) Veggie Juices Vegetable juices help to hydrate you as they contain lots of water, as well as vital nutrients. They are great for cleansing the body and help to maintain a healthy bowel. Due to the high level of vitamins and minerals they are great for giving you a quick burst of energy.

5) Oat bran Ideal for breakfast as hot cereal or mixed with yoghurt. Oat bran contains soluble fibre, which reduces the low-density lipoprotein (LDL), otherwise known as the “bad” cholesterol. Once consumed, oat bran enters the digestive tract where its soluble fibre absorbs water and forms a gel-like substance, creating a feeling of fullness.

6) Blueberries Blueberry extracts are a potent antioxidant which have been reported to have anti-inflammatory characteristics and help prevent contagious bacteria from adhering to the walls of the bladder, urethra and gut. Impressive! They are said to help with memory loss and contain flavonoids which can help eradicate dangerous free radicals which can cause damage to cell walls & DNA. 7) Quinoa Quinoa is known as a super grain. It is considered a complete protein because it contains all eight of the essential amino acids we need for tissue development and contains almost twice as much fibre as most other grains. It is gluten-free, high in amino acids, protein, vitamin B6, B1, B2, B3 and potassium. Plus it is a great source of copper, zinc, iron, magnesium and folate. It is also a source of calcium. Useful for vegans and those who are lactose intolerant.

8) Eggs Eggs are one of the most nutritious foods money can buy they are a natural source of many nutrients including high quality protein, vitamins and minerals. A medium egg contains less than 70 calories. Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium and iodine. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid and choline, and essential minerals and trace elements, including phosphorus.

9) Oily Fish Salmon, Mackerel, Trout, Herring, Fresh Tuna Oily fish is important because it’s rich in omega 3 fatty acids, which are especially useful in warding off heart disease. Most oily fish contain protein, zinc, selenium, A, D and some B vitamins. Omega 3-rich seafood might help slow down macular degeneration (a common cause of age-related blindness), protect against the build up of cholesterol on the artery walls which can cause heart damage and help reduce the impact of arthritis.

10) Cottage cheese Cottage cheese is a low-calorie, high-protein source of essential nutrients like calcium, iron, folate and vitamin A. It contains all the essential amino acids needed for it to qualify as a complete protein. One cup of cottage cheese has 23g of protein.

32 Obstacle Race Magazine

• • • •

PURPOSE BUILT TRAINING GROUND 8 MAN TEAM EVENTS STAG & HEN PARTIES EASY REACH OF THE M4/M5

FOR MORE DETAILS CONTACT

MIKE 07811108587 MIKEWCW40@YAHOO.CO.UK

• • • • •

38+ OBSTACLES • EX PTI INSTRUTORS ALL LEVELS OF FITNESS WELCOMED CORPORTATE TEAM BUILDING SET AROUND A BEAUTIFUL LAKE RACING WITH £1000 PRIZE UP FOR GRABS

TOM 07773302935 WWW.BRISTOL-ASSAULT.CO.UK

WEST COUNTRY WATER PARK, THE LAKE. TRENCH LANE, WINTERBOURN, BRISTOL

REGULARS

REFUEL RECIPES

Forget about food being the way to a man’s stomach, food is the sure-fire way to any person who trains hards stomach. Motivation can come in many forms and finishing a tough session knowing you can refuel without guilt is a perfect motivator.

INGREDIENTS

METHOD Place a large heavy-bottomed stock pot over medium heat. Add the olive oil, and once it is warm, add the diced onions, chillies, peppers and cook, stirring, until the onions are translucent, about 3 minutes.

Add the ground turkey, using a spatula break it apart into pieces and cook until cooked through.

Add all of the remaining ingredients, except for the serving toppings, then reduce the heat to low and simmer the stew until it is heated throughout.

When ready to serve, crumble a handful of tortilla chips into a bowl then ladle in the stew and top it with sour cream, shredded cheese and sliced spring onions.

PREP: 25 MINS COOK: 40 MINS YIELD: 6 SERVINGS

TURKEY STEW

2 Tablespoons olive oil 1 medium onion, small dice 1 green pepper, small dice 1 1/2 lbs ground turkey 1 (15-oz.) canned diced tomatoes 1 Chilli 1 (10-oz.) canned pinto beans in chilli sauce 1 (3-oz.) sweetcorn 1 (6-oz.) tube tomato paste 1 (1-oz.) taco seasoning 1 (10-oz.) can tomato soup 1 cup water Serve with: tortilla chips, sour cream, grated cheese and sliced spring onions

180 Calories 27g Protein 5g Carbs 8g Fat

GREEK LEMON CHICKEN SOUP

REGULARS

136 Calories 13g Carbs 2g Fat 15g Protein

INGREDIENTS 7 cups low sodium or unsalted chicken stock 2 (10.5-oz) cans condensed cream of chicken soup 1/3 cup fresh lemon juice 1 1/2 teaspoons grated fresh lemon zest 3/4 cup uncooked orzo, pearl couscous or white rice 3 cups diced cooked chicken Dill, for garnishing

INFORMATION It all begins with plenty of fresh citrus, both lemon juice and lemon zest.

(For true lemon flavor, it’s all about the zest!) And then it comes down to your choice of carbs. Which starch you choose will ultimately impact the thickness of the soup, so here are a few quick pointers so you can choose your preferred path: Rice: The most traditional option, making this recipe with rice will lead to the thickest, creamiest variation of the soup, as the starch soaks up excess liquid.

Orzo: For pasta lovers, orzo is your best bet. The tiny pasta cooks quickly directly in the soup, so there are no extra pots required.

Pearl couscous: The most eye-popping of the bunch, Israeli couscous also cooks quickly directly in the soup and adds a textural contrast to each bite.

Once you’ve chosen your starch, all that’s left to do is chop up a rotisserie chicken (go for a store-bought chicken for speed or roast your own for added flavour) then gather the whole gang together in a big pot and let it simmer away until the rice/ orzo/couscous is cooked. All in, you’re at most 20 minutes way from a bowl of creamy, comforting Greek lemon chicken soup.

METHOD In a large stock pot set over medium heat, whisk together the chicken stock, cream of chicken soup, lemon juice and lemon zest.

Stir in the orzo and chicken then bring the mixture to a boil.

Reduce the heat, cover the pot, and cook it until the orzo is tender and the soup is warmed through, about 8 minutes. Taste and season the soup with salt and pepper.

Serve the soup garnished with fresh dill and a sprinkle of freshly grated lemon zest (optional).

If you’re using white rice instead of orzo, you will have to cook the soup (covered) for 15 to 20 minutes or until the rice is tender.

PREP: 5 MINS COOK: 15 MINS YIELD: 8 SERVINGS Obstacle Race Magazine 35

MUDtrest WALL

36 Obstacle Race Magazine

REGULARS

Fancy getting featured on the MUDtrest WALL Simply send your picture to us at: carl@obstacleracemagazine.com Obstacle Race Magazine 37

ADVENTURE INSIDE

ADVEN

38 Obstacle Race Magazine

ADVENTURE INSIDE

NTURE

INSIDE

Obstacle Race Magazine 39

ADVENTURE INSIDE

N A M G N O STR G N I M M SWI

40 Obstacle Race Magazine

ADVENTURE INSIDE The Red Bull Matadors writing 100 in the sky above Ross’s head to celebrate his 100th day at sea. A huge team effort has taken place to get Ross to this stage, but he still has a way to go, but Margate is in his sights.

Y

ou’ve probably been living under a rock if you haven’t heard about Ross Edgely and his amazing Strongman adventures. Ross has not only built one of the most successful fitness nutrition brands with The Protein Works, he’s also made a huge impact on the fitness and adventure industry with his amazing endurance and strength achievements.

A couple of crazy feats Ross has achieved so far are.

-Climbed the height of Mount Everest on a fixed rope over the course of 24 hours.

-Pulled a Mini around Silverstone race track for a full 26.2 marathon distance.

-Completed a triathlon carrying a huge log for the entire distance.

These are just a taste of the incredible feats of strength and endurance Ross has completed to lead up to his biggest challenge yet.

With a hunger to see what his body and more importantly his mind can achieve drives him on to be constantly searching out his next challenge. His latest strongman challenge is already into its 135th day.

On the 1st of June Ross set out with the aim of being the first person to ever swim around the perimeter of the coast of mainland Great Britain, without stepping foot on dryland until his mission was complete.

At the time of writing Ross has just hit 130 days at sea and he’s in the final stretch along the east coast of England with his sights firmly set on his Margate finish line.

Continue over for all you need to know to get you up to speed on his enormous challenge.

ADVENTURE INSIDE

- Ross set out from Margate on June 1st and has already achieved the Longest Assisted Continuous Stage Sea Swim in history by powering past 73 days as he made his way around the south of England, Wales and Scotland.

- The Grantham native became the first ever Briton to swim the 900mile journey from Land’s End to John O’Groats on Thursday August 30 when he completed the iconic feat in a record 62 days.

- He has now covered more than 1,700 miles of the Great British coast.

- To mark Ross’s amazing achievements so far and for a little moral boost the Red Bull Matadors aerobatic display team surprised Ross by writing 100 in the sky

above him in the waters of Moray Firth Bay on his 100th day of swimming.

- The 32-year-old revealed: “Over a hundred days at sea is an incredible feeling and to think I haven’t set foot on land since June 1st is pretty insane. I feel like the sea is my home now. Looking up and seeing the Red Bull Matadors above me writing 100 in the sky gave me such a boost - and so has all the support and love I’ve received on social media.

It’s been a huge team effort and we still have a way to go, but taking a moment to appreciate these milestones is amazing.”

- After tangling with jellyfish at various points throughout his swim, he has come face to face with a

basking shark off the north coast of Scotland as he grinds his way forward in his 2,000-mile quest.

- He added: “I thought I’d seen everything there was to see!

Minke Whales, dolphins, seals and different kinds of jellyfish. But Scotland decided to spring a giant basking shark on me. It had a big belly, a massive mouth and was just going about its business. Local fisherman said at the time they had seen quite a few killer whales in the area and they could easily mistake me for a seal. It’s resulted in me trying to make myself look as unappetising as possible!”

Great British Swim fact file so far: - 54 jellyfish stings - One minke whale in the Bristol Channel - One seven-metre basking shark sighting off the coast of Scotland - Twelve dolphins spotted in the South Coast - One seal spotted off the coast of Devon - 1,700 miles covered - 1,900 ,000 strokes completed - 2,300+ hours in the water - 554+ bananas - 30.99 nautical miles (the longest distance covered in a single day) - Three rolls of gaffer tape used to fix broken skin - 8.7 knots top speed - 1,500,000 calories burned - Two kilograms of Vaseline for chaffing - One freshly grown beard to try prevent more jellyfish stings - 20 weekly video blogs produced for Red Bull

To follow Ross each step of the way visit: www.redbull.com/gb-en/projects/great-british-swim Obstacle Race Magazine 43

ADVENTURE ADVENTURE INSIDE INSIDE

BOOKS FOR

OBSTACLE RACERS

A collection of books to feed your desire for obstacle racing to get you through until the weekend of racing.

These are ORM’s top picks to make you a better racer.

“A PEEK INTO HOW TOUGH MUDDER BEGAN”

Unlike other endurance events, Tough Mudder encourages team spirit. The course’s design forces you to seek help from others and with twenty obstacles, forty tons of ice and five hundred thousand litres of Grade-A mud set over ten to twelve miles, you’re going to need it.

This revival of community is the key to the company’s success. In It Takes a Tribe, co-founder and CEO Will Dean explores the mental, physical and social principles behind the experience and reveals how he built a global tribe. Arguing for clear principles, bravery and persistence, Dean shows a new generation of entrepreneurs why it’s important to create a brand that people identify with and love.

It Takes a Tribe is the astonishing inside story of Tough Mudder, and a textbook for anyone looking to start a business or find more followers.

RRP: £14.99

“A GREAT PLACE TO START IF YOU WANT TO GET SERIOUS”

Margaret Schlachter, the creator of Dirt In Your Skirt website and podcast, is a leading expert in obstacle course racing today. She put together this simple guide to make your obstacle race experience everything it’s supposed to be a test of your true self. She describes first-hand her training methods in learning to climb a rope, scale a wall, flip a tyre, throw a spear, and carry a sandbag. More importantly, she provides guidance on how to get yourself mentally and spiritually prepared for the big day, and how to dig deep within yourself during a race to find the last ounce of strength to carry you across that finish line..

RRP: £16.95

44 Obstacle Race Magazine

ADVENTURE INSIDE “BE A BETTER SPARTAN VERSION OF YOURSELF” Determined to yank 100 million people off their couch cushions to start living instead of being passive observers of life, Joe De Sena has one ultimate goal: to help improve everyone’s physical and emotional health by teaching them the tenets of Spartan living from ancient Greece: simple eating, smart training, mastering resilience, and an all-out commitment to achieving a goal. Like Spartan training, living The Spartan Way requires endurance to reach your finish line, the goal that inspires and drives you to succeed no matter what obstacles are thrown in your path. De Sena believes you can gain that endurance in just thirty-six days by following the ten Spartan Core Virtues, timeless principles to help you embrace adversity and overcome any challenge, and making them a permanent part of your own personal core. The Spartan Core Values include: The Spartan Core Values include: Self-Awareness, Know Yourself, Commitment, Be Dedicated, Passion, Discover Your Purpose, Discipline, Practice, Diligence, Prioritization, Put Your House In Order, Grit, Push Your Limits, Courage, Face Your Fears & Your Failures, Optimism and Look For The Positives

RRP: £18.04

“A LITTLE HELP TO TAKE ON LIFES OBSTACLES”

What do marathoners do when 26.2 miles just isn’t enough anymore?

They try obstacle racing, combining the endurance challenges of a marathon with the mind and body bending rigors of overcoming ob¬stacles along the way. At the heart of this phenomenon is Joe De Sena, the driving force behind the Spartan Race. De Sena overcame his own obstacles, working his way from Queens to Wall Street to legendary extreme athlete by adhering to a simple philosophy: commit to a goal, put in the work, and get it done. From that philosophy, as played out now for millions across trails, through mud, and up mountainsides, the Spartan Race was born.

Filled with unforgettable stories of Spartan racers as well as hard-won truths learned along the course, Spartan Up! will help you reach your full potential in whatever you set out to do.

RRP: £14.55

“30 DAYS TO A HEALTHY MIND & BODY” Joe De Sena designed the Spartan races to test overall conditioning: strength, flexibility, endurance, and speed. His signature take-no-prisoners approach to achieving physical and mental fitness has taken the endurance world by storm and inspired millions. Now in Spartan Fit!, De Sena breaks down that approach and gives readers the tools they need to conquer the course — and life, including: • A 30-day workout and diet plan to prepare for the Spartan Sprint — or to just get you in shape • Full-body workouts requiring no gym, no weights • How to build on one race to the next • Inspiring, motivating stories of Spartans A complete Spartan training guide, Spartan Fit! will arm readers with the strength, knowledge and grit to never question their potential again.

RRP: £18.49 Obstacle Race Magazine 45

REVIEW

SWEAT, TEARS & BROKEN TOENAILS

46 Obstacle Race Magazine

REVIEW I consider myself an ‘average joe’ when it comes to races.

I’m more comfortable entering 10k or 10 mile events. Like most people I enjoy them and enter them just for fun, but this wasn’t going to be fun, this was going to be brutal.

Obstacle Race Magazine 47

Climbing Kinn oull Hill and b eing rewarded at th e top with breath-taking views and a sp ear throw for goo d measure

Sweat, tears and broken toenails!

My review of Spartan Ultra.

Last year I was on my way to earning my first Trifecta up in Edinburgh at Spittal Farm. Whilst there I saw people taking on the ultra-beast. The weather they faced was horrendously cold and the rain was relentless making many racers drop out and DNF due to risk of hyperthermia.

I was really amazed with everyone that completed it and decided right there and then that I would like my shot at the Ultra Beast. From that point on it became my personal goal.

Fast forward to this year’s ultra-beast now known as ‘Spartan ultra’ which was in a brand-new location of Perth and without the horrendous weather.

It was my turn, this was to be my first ever ultra and the furthest distance I had ever ran other than Dirty Weekend. I consider myself an ‘average joe’ when it comes to races and more comfortable entering 10k or 10 mile events. Like most people I enjoy them and enter them just for the fun, but this wasn’t to be fun, this was going to be brutal and attempting it solo probably wasn’t my best idea.

The new location was great with challenging terrain. For example just minutes into the race you’re climbing Kinnoull Hill and being rewarded at the top with breath-taking views and a spear throw.

There were no water crossings this year with the only place we’d be getting really wet and muddy right at the end, this came in the form of rolling mud trenches followed by the dunk wall.

Apart from the kilometre or so of ankle breaking broken branches, roots and thistles, the course was mainly made up of ascending and descending woodland trails opening up in places to reveal the next obstacle, this was the theme for most of the race with the majority of the obstacles in the last 5k dotted around Perth’s large park.

REVIEW Along with strict cut off times, the ultra was made harder with tougher lanes on certain obstacles these included wider gaps on the monkey rings, a double block pull, shorter ropes on the slip wall and staggered monkey bars. These don’t sound that bad until you throw in double weighted sandbag carries (both 50lbs & 60lbs) and a bucket carry designed by Satan himself.

Obstacles were hard and testing especially the carries which I really struggled with, wet sandbags adding to the already doubled weight meant the process was slow and punishing. During one section of the course we completed what felt like a mile-long bucket carry, with dropped & broken buckets and gravel littered the floor from what I can only imagine to be previous attempts of fellow Spartans. The forest trail resembling what can only be described as a bucket graveyard.

PHOTOGRAPHY BY: EPIC ACTION IMAGERY

If I had to pick a point where things started to go bad, this would be it. I was struggling and wasn’t enjoying myself like I usually would in a race. I pushed on eventually dropping down from the woodland trails and entering the park area, I’d stretched my legs so it was time to tackle the rest of the obstacles. The carries had broken me and I failed obstacle after obstacle which I have previously aced in other Spartans over shorter distances.

Feeling low and my confidence knocked, the fun aspect of the race had completely gone. Tired and drained, I was ready to quit.

Thankfully marshals and other competitors spurred me on, the support from everyone there was amazing and just the boost I needed to carry on.

Starting the 2nd lap with my spirits lifted by passing beast runners coming in to the finish, they applauded me for going back out and doing it all again, this support really was the highlight of my day. Things were going great again until the carries came back around to haunt me and this time they completely finished me off. With no strength left, pain, and my hip playing up I found myself unable to run and had to walk the rest of the way.

Hours upon hours and many failed obstacles passed me by, aching from head to toe from the insane number of burpees I had done, I finally made it back to the event area.

Feeling fatigue and having lost all motivation and a toenail I hit breaking point, close to tears as I struggled to get over the smallest of walls, walking with

REVIEWED BY: MATTHEW FRETWELL

my head down defeated it was the lowest I had ever felt at a race. But as the finish line grew closer my smile began to shine, the hell that was the last twelve hours was nearly over, and I had never been so eager to finish anything in my life. With just enough strength left in me to hop over the fire jump I had done it! Completing one of my biggest challenges I had ever set myself. It was the hardest race I have ever taken on and broke me physically and mentally, but getting that medal at the end made every gruelling second worth it.

Spartan Ultra you taught me a lot, but we will not be meeting again.

Obstacle Race Magazine 49

NINJA RING TECHNIQUE INTRO A lot of OCR races are featuring this obstacle now or a variation of it. Ninja rings require you to fluidly traverse across a structure, with the aid of rings as your point of contact on pegs or bars.

With this particular obstacle it’s not really about muscle so much, although you do need a certain level of grip strength to carry you through. This obstacle is much more about confidence, technique and muscle memory.

50 Obstacle Race Magazine

FEATURE

THE TECHNIQUE 1. Swing the hips laterally to gain momentum 2. When the right hip is at its highest point, drive up & reach with the right arm 3. Keep the hips moving!

4. As you get comfortable, try and perform without stopping 5. Focus on where you want to put the rings

RECOMMENDED EXERCISES: Practise the lateral swinging movement as much as you can, if your gym has a chin up bar then great, if you’re not a member of a gym and you prefer doing your exercise outdoors then that’s fine too, simply find a strong tree branch outdoors and do your swinging from there!

1. Side swings – perform 1-3 sets for 30-60 seconds 2. Side swing hang holds – perform 1-3 sets for 30-60 seconds 3. Side swing traverse – perform 1-3 sets for 30-60 seconds For more energy saving tips, techniques & tutorial videos on how to clear obstacles first time round then go to: www.ocrvirgin.com or visit our OCR Virgin Facebook page

Obstacle Race Magazine 51

REGULARS

THE

POLLS Each issue we’ll be asking the Obstacle Race Magazine community for their opinions in the form of polls.

This issue we asked 182 community members :

“What race is at the top of your OCR bucket list“ Below are the TOP 10 but we highlight the TOP 5 in all their glory across.

1. A Spartan Race Ultra 2. Toughest Oslo 3. Rat Race Man vs Mountain 4. Worlds Toughest Mudder 5. Spartan Lake Tahoe 6. Spartan Morzine 7. Rat Race Man vs Coast 8. Spartan Hawaii Ultra 9. Eurpoes Toughest Mudder(8hr) 10. Rat Race The Wall

52 Obstacle Race Magazine

2

TOUGHEST OSLO www.toughest.se/ne/

REGULARS

1

3

RAT RACE MAN VS MOUNTAIN

WWW.RATRACE.COM

SPARTAN ULTRA www.spartanrace.com

5

SPARTAN LAKE TAHOE www.spartanrace.com

4

WORLDS TOUGHEST MUDDER www.toughmudder.com

Obstacle Race Magazine 53

REGULARS

OCR DIRECTORY OUTDOOR TRAINING CENTRES CLIFF LAKES OCR

Tamworth, Midlands, B78 2DL 07725 544667 www.clifflakes.org Facebook: @ClifflakesOCR

THE OBSTACLE GYM Lutterworth, Midlands 07426912988 www.reaperevents.co.uk Facebook: @theobstaclegym

FORTITUDE FITNESS CENTRE Cambridge, CB23 7NX 07876635134 www.fortitudefitnesscentre.co.uk Facebook: @fortitude-fitness-centre

FIT 4 OCR OCR Hertfordshire 07720882611 www.fit4ocr.com Facebook: @fit4ocr

OCR Play Park

Redhill, Surrey, RH15QL 07802 754624 www.obstacleplaypark.com Facebook: @ocrplaypark

54 Obstacle Race Magazine

BOOTCAMP STYLE TRAINING BRITISH MILITARY FITNESS Outdoor Sessions In 140 Parks nationwide www.britmilfit.com Facebook: @britishmilitaryfitness

MK FITNESS

Larbert, falkirk 07783157685 www.mkfitness.org.uk Facebook: @M.K.FITNESS

IMMORTAL FITNESS

Marlow / Hambleded / Henley 07792881255 www.immortalfitness.co.uk Facebook: @immortalfit

REGULARS INDOOR TRAINING CENTRES

OCR KIT RETAILERS

SDR FITNESS CENTRE

MY SPORTS AND MORE

Stockport, SK3 0SB 07914052345 www.sdrcheshire.co.uk Facebook: @sdrfitnesscentre

www.mysportsandmore.com 07805387782 mysportsandmore@gmail.com Facebook: @Mysportsandmore

RUMBLE FITNESS OBSTACLE TRAINING CENTRE

FENLAND RUNNER

FUNDAMENTAL SPORTS AND FITNESS

TOTAL SPORTS AND SUPPLEMENTS

Milton Keynes, MK19 07769351968 www.rumblefitness.co.uk Facebook: @RumbleFitnessandSportsTherapyCentre

Nottingham, NG2 7LE 07756637129 www.fundamentalsportsandfitness.co.uk Facebook: @fundamentalsportsandfitness

www.fenlandrunner.com 01733 601683 john@competitive-edge-global.com Facebook: @FenlandRunnerUK

www.totalsportsandsupplements.co.uk

07769311502

Info@totalsportsandsupplements.co.uk Facebook: @Totalsports&supplements

REGULARS

Events Diary OCTOBER

ONWARDS

For a more comprehensive events listing go to: www.obstacleracemagazine.com/events

19-21st Oct OCR World Championships

3rd Nov Nuclear Races - Fallout

Price $215

From £69

Essex

Essex

www.ocrworldchampionships.com

www.nuclear-races.co.uk

20th Oct

3-4th Nov

Muddy Dog Challenge

Wolf Run - Winter

From £30

From £45

Manchester

Leicestershire

www.muddydog.battersea.org.uk

www.thewolfrun.com

21st Oct Mud Pack Challenge From £30 Hertforshire www.stfrancis.org.uk/mudpack

27th Oct Bogstacle

10-11th Nov Worlds Toughest Mudder

Rocket Race From £40 Somerset www.rocketrace.co.uk

56 Obstacle Race Magazine

Hell Runner From £30 Hampshire www.hellrunner.co.uk

1st Dec Grim Challenge

www.grimchallenge.co.uk

18th Nov Surrey

28th Oct

24th Nov

Aldershot

www.bogstacle@wateraid.org

www.zeusraces.run

www.brutalrun.co.uk

www.toughmudder.co.uk

From £36.50

East Midlands

South East

From £27

Pippingford Park , Sussex

From £11-£43

From £25

USA

The Muscle Acre

Zeus Races Scarefest

Brutal Runs

From $550

From £35

27th Oct

17th Nov

www.muscleacre.com

10th Nov Commando Series From £25 Kent www.commandoseries.co.uk

11th Nov The Beast Run From £25 East Midlands www.thebeastrun.co.uk

8th Dec Judgement Day - Team Challenge From £270 per team Pippingford Park , Sussex www.judgement-day.co.uk

REGULARS

2019 27th April

3rd Aug

Fan Dance

Rocket Race Apollo

Beach Ballistic

From £40

From £40

From £35

The Red phone box

Somerset

Aberdeen

www.thefandancerace.co.uk

www.rocketrace.co.uk

www.beachballistic.com

27th Jan

1st June

17th Aug

5th Jan

Tough Guy Original From £100 Wolverhampton www.toughguy.co.uk

2nd March Nuts Challenge From £47 Surrey www.thenutschallenge.co.uk

3rd March Nuts Challenge From £47 Surrey www.thenutschallenge.co.uk

15th March Bermuda Triple Challenge From $80 Bermuda www.bdtriplechallenge.com

6th April The General Trail Run From £17 Winchester www.toughenoughraces.co.uk

7th April The General OCR 2019 From £31 Winchester www.toughenoughraces.co.uk

The Elements OCR

Mudnificent 7

From £ 40

From £37.50

Kent

Coventry, Midlands

www.theelementsocr.co.uk

www.MUD7.com

9th June

21-22nd Sept

Mud Monsters Run

Go Insane 3/5/10km

From £39.60

From £40

West Sussex

Cambridge

www.mudmonstersrun.co.uk/sign-up

22nd June Total Warrior - Leeds From £ 54.95 Leeds www.totalwarrior.co.uk

22nd June

www.insaneterrainrunning.com

12th Oct Rocket Race Discovery From £40 Somerset www.rocketrace.co.uk

Gladiator - Beach Event From £ 40 Worthing Beach www.gladiatorraces.com

22nd June Go Insane 3km Fun Day From £ 12.50 Cambridge www.insaneterrainrunning.com

23rd June Go Insane 5/10km From £40

To add your event contact

Cambridge

Carl@obstacleracemagazine.com

www.insaneterrainrunning.com

For more information Obstacle Race Magazine 57

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2019 RACE CALENDAR SOUTH EAST

IRELAND

ST CLERE 4 & 5 MAY

PUNCHESTOWN 25 & 26 MAY

WINDSOR

MIDLANDS

RAPLEY FARM 5 & 6 OCTOBER

MARSTON LODGE 13 & 14 JULY

SPRINT ONLY £50 SUPER ONLY £60 BEAST ONLY £70

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* OPEN HEATS ONLY, CODE VALID UNTIL 30TH NOVEMBER 2018