Obstacle Race Magazine Issue 3 by Obstacle Race Magazine

TOHBES TA NC OL.E1 RM A EG FAOZ RI NAEL LF M OU R DOABNS D T ARCULNENCI NOGU R S ET HRUAS C AC EN I AI SNTG S

TRAINING TIPS

NUTRITIONAL ADVICE

ROCK SOLID RACE

PROFILES

RACE REVIEWS

GEAR TESTING

LETTERS

FEATURING

NUCLEAR BLACKOUT MUDNIFICENT 7 REVEALED BORN SURVIVOR

WIN

ISSUE #3 MAY 2014 Â£4.95

WIN A PAIR OF INOV-8 X-TALON 190

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9 772053 949001

IronRun is taking over the incredible Rockingham racetrack on Saturday 16th August 2014 for the UK’s first OCR festival of its kind. Get involved for an action-packed weekend of mud, sweat and smiles. Take on the IronRun challenge in the day and then relax with food, drink and live entertainment in the evening before camping on-site. If you’re looking for an OCR event that’s much more than just a trail run then this is the one for you.

Runners start your engines 16.08.14 www.Ironrun.co.uk

EDITOR’S LETTER Things have really started heat up on the OCR front over the last few weeks. With some weekends hosting 10 + races spread all over the country so the choice has never been so good for racers, infact it’s been a nightmare choosing which ones to attend. In this issue I’ve got back to basics with a training plan that will have you going from a beginner to 5k racer in just a few short weeks. Also we disclose more exciting information about our awesome event Mudnificent 7 set to hit the scene in 2015. The general theme that was chosen for this issue was that of the kids of obstacle racing, we take a look at what’s on offer for the kids at races and also what kids really think of the races that race directors put together for them. With it becoming more and more of a problem to try and tear kids away from their games console it seems a little bit of mud is what’s needed.

Carl

EDITOR Carl Wibberley carl@obstacleracemagazine.com 01246 241780 ADVERTISING Kevin Newey kevin@obstacleracemagazine.com 07932 411592 MEDIA CONTACT Mark Petrou mark@obstacleracemagazine.com 07817924168 DESIGNED BY RAWWW www.rawww.com 0845 371 0993 PUBLISHED BY Spuddy Media Ltd, Counting House, 1 Nuffield Road, St Ives, Huntingdon, Cambridgeshire, PE27 3LX. PRINTED BY TO SUBSCRIBE www.obstacleracemagazine.com

Printed by Warners 01778 395111

TO ADVERTISE CALL 07932 411592

CONTRIBUTORS ANDY WILLSON Joins our going team of contributors by written us the awesome race review for Nuclear blackout. SHEAMUS COGAN Once again gives us a fascinating look into the psychological side of OCR MICHELLE PARSONS Personal Development Coach and owner of Red Cape Coaching write the fantastic article Glam Rock JOEL HICKS We follow more of Joel adventures he faces ‘Always With a Smile ‘ BEN KIRKUP Makes us think about just what we do with our rubbish on race day FAY KELLY Writes about her latest epic challenge ’three OCR’s in one weekend’ SELICA SEVIGNY Gives us another insight into a race directors view

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SHAUN GASH Tell us about what it was like to take on Born Survivor in a wheel chair. PHOTOGRAPHS PROVIDED BY Front Cover—Epic Action Imagery Sussex Sports Photography Nuclear Races Epic Action Imagery stay together. This issue they will be sharing with us what it’s like to take on 4 laps of the Nuts challenge course. Every effort is made to ensure that the advertising and editorial content in Obstacle Race Magazine is supplied from reliable and reputable sources and is contributed with integrity and accuracy. However no warranties or claims can be made against Obstacle Race Magazine in respect of the contents OR the views of individuals who do not necessarily represent the views of the Magazine, Spuddy Media ltd or the Publisher ISSN 2053-9495

CONTENT KIT TESTING

RACE REVIEWS

DRY ROBE We test the newest must have piece of race prep kit

FEATURES 8 16 46 62

THE CHIEF BEARD We have a play in every racers dream training area AKA Doug Spence the race director behind Dirty Dozen Races back yard. CROSSFIT- TRAINING FOR AN OBSTACLE RACE Ryan Wells shares with us how to use Crossfit in your Obstacle Race Training Arsenalof CrossFit. WHY SHOULD KIDS HAVE ALL THE F IN FUN Another great article Written by the fantastic Sheamus Cogan ALWAYS WITH A SMILE Joel shares his amazing experiences that leave him ‘Always with a Smile’

PROFILES 86 94

RICHARD PRINGLE AKA Mr Awesomeness THE NEXT GENERATION OF OBSTACLE COURSE RACERS An interview with the youngest members of Team Wild Forrest Gym

42 52 76

NUCLEAR BLACKOUT Are you ready to take on an OCR in the dark? ROCK SOLID RACE Have you taken on the ‘Rock Solid Race’ BORN SURVIVOR Read this and then let us know what your excuse is? FAYS TRIPLE RACE WEEKEND An epic weekend of adventures

REGULARS 12 50 90 14 22 70 82 98

TRAINING TIPS FROM MICHAEL COHEN This issue Michael share with us more of his winning teams expert tips. CROSSFIT KEV Kev give us another insight into his Crossfit adventures RECIPES Food for training, weight gaining and energy when racing brought to us by Charleh Dickinson MD of Designed 2 Eat LETTERS PAGE It’s your community- you write- you share- we print. MUDTREST Your images sent in from all around the OCR scene CAPTION COMPETITION Make us laugh with your imaginative observations

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MEET THE TEAM A WILD RUN LIKE NO OTHER Carl Wibberley

Features Editor and Main Contact Carl has mud in his veins. Having completed over 100 OCRs, he’s part of the fabric of the OCR community and knows the scene intimately. If you don’t know Carl, it’s only be a matter of time. He quit his day job as a chef to work full-time on OR magazine and now writes with passion. He also likes to run in a dress when feeling particularly daring.

Kevin Newey

MD and Advertising Sales Kev has a career background in sales, met publisher Mark Petrou in 2007 and now runs OR magazine with him. He has competed in OCRs and is ridiculously trying to wind the clock back by testing Crossfit boxes for you inside these very pages. He has a dodgy knee but don’t tell him we told you. Kev is also a Coventry city fan.

Mark Petrou

Publisher, Media and Events Co-ordinator Originally a lard arse from Lewisham, Mark started an online community and a magazine for the hot food industry in 2006. A book followed in 2010, along with another magazine and then in 2011, Mark met Chris O’Neil - course manager at Spartan UK and discovered OCR. Chris introduced Mark to Carl Wibberley and the rest is history.

THE RAM RUN HAS IT ALL

O O

Carly Irwine

Race Reviews and Fitness Consultant Carly studied performing arts before becoming a fitness professional at One Leisure and C&C fitness in Cambridgeshire alongside her partner Chris Harlock. She’s a full time Gym Instructor and teacher in Advanced Bootcamp, Core Stability, Boxercise and Indoor Cycling. She will be testing kit and running OCRs to tell you about the good, the bad, and the downright muddy.

Michael Cohen

Obstacle Race Training Michael is one of the OCR industry’s best known OCR training experts. Michael oversees the training of one of this season’s most successful obstacle racers Thomas Blanc, who also races for Michael’s OCR team Wild Forest Gym. Michael will be writing a series of articles to give you the know how to race your next OCR to the best of your ability.

Ryan Wells

CrossFit Advice Column Ryan will be writing everything you could want to know about CrossFit. With the explosion of the popularity of CrossFit we would be crazy to ignore this subject. Ryan is the head Coach at CrossFit Coventry and served over seven years in the Royal Marines.

The natural challenge of the River Avon - Wild water swimming and wading Mother Nature and Man challenge you on the former Land Rover 4 Wheel Drive test track Runs through meadows, wild woodland and wild forest Some great man-made obstacles and Stoneleigh Fit gym challenges to further disturb your rhythm Your choice! Face the big challenges or choose the fun, softer options Twelve Kilometre run for adults, eight kilometres for 12-16 year olds (sorry, no wild water swim!) Special 'Wild Lamb' course for 6-11 year olds SPECTATORS - Course designed to involve spectators - look for S on the course map O FREE Parking FREE for spectators On-site hotel/hostel/camping O Farmers Fayre catering

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13 W S 27 28 29 30 31

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Ross Edgley

Supplements Advice Ross is one of the country’s leading authorities on supplements, so who better to write our supplement advice article than him. Ross has written for nearly every leading publication, passing on his vast knowledge of health and nutrition. Also as one of the founders of The Protein Works, the fastest growing supplement company in the country, we know his views on what to take are invaluable to us all.

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Michelle Butler Nutritional Advice

Michelle is the writer of our Nutritional advice articles. She firmly believes in the importance of a healthy and varied diet, proven to play a pivotal role in maintaining a healthy body weight, enhancing general wellbeing and reducing the risk of a number of diseases. Michelle will be offering her expert advice in all areas of nutrition and food to help you make the changes necessary to achieve your goals.

Chris Harlock

Product Testing and Sport Chris studied at Peterborough regional college to gain his NVQ level 3 personal trainer qualification, completed courses in Nutrition, sports massage, strength and conditioning. He came over to OCR from Triathlon and has had top ten finishes in Elite class OCRs. Currently at One Leisure and C&C fitness. Chris is ridiculously fit. Expect to see him whiz by but do catch up with him for a chat in our tent.

7 6

Stareton Hall for registration and bag drop

Spectator viewpoints Full 12km course River Avon 4WD test track Junior Ram shortcut

www.ramrun.co.uk

In association with

Challenges

effective chains of single movements. What inspired you to share this gift?

THE CHIEF BEARD Photography by Epic Action Imagery

People asked for my help and I was happy to oblige. For me, life is about sharing great experiences and I get a lot out of helping people. I’m still surprised at how much people get out of conquering an obstacle they’ve been struggling with but it makes me very happy to be a part of that. Dirty Dozen is a really well put together OCR. Does your understanding of human physical limitation play a role in designing obstacles that test competitor’s limits? Thank you. Yes, I try out every obstacle during the build to make sure they feel right and that they can be done by elite and everyday runners alike. I try to get into the mind of the runner and think about what they can do and then work out what I can do to test them. My goal is to push runners to their physical and mental limit. I like to play mind games with them, you’ll see this with the height and submergence obstacles. People’s minds are stronger than they think, I like to prove this to them. You have earned a deserved reputation for fostering the countries most Elite racers and making them even better. Where do you see Dirty Dozen in 3 years time? Thank you, it’s a real pleasure working with these guys, they are fun, talented and inspiring. For me, I want to see Dirty Dozen spread all across the country. I really believe we offer the best OCR events so its my job to take our races to everyone that wants to try them.

This issue, Obstacle Race Magazine had a chance to catch up with Doug Spence of Dirty Dozen races ahead of his seasons launch with a very special invitation to one of his elite training camps at his home just south of London. Doug has constructed a purpose built OCR facility in his back yard (with the full support of his very understanding and charming missus – Tracey) and it’s become a magnet for elite racers who have sought out “The Chief Beard” as technical wizard when it comes to using technique over strength and brains over brawn in order to efficient deal with anything between competitor and finish line. We sent along two of our fittest “Stigs” – Chris Harlock and Carly Irwine for the master class and to meet Doug face to face armed with loads of questions… Hi Doug, tell our readers, how did you discover OCR? A friend told me about Spartan Race so I checked out their site, as soon as I saw the video, I knew OCR was for me. I’ve always loved to push myself and OCR is the perfect platform, I just need to find more time to start taking part again, all I seem to do is build obstacles (which I love).

If anyone can help with Team GB, please get in contact. My goal is to get our best athletes over to the OCR World Championships in the US in October and win. I’d love to hear form anyone that can help with sponsorship or support. You can reach me on doug.spence@ dirtydozenraces.com

WHAT OUR STIGS HAD TO SAY… How did you find the hanging wall?

My friends and I are mad about the TV program. Ninja Warrior so we thought we’d build a few obstacles to see if we could walk the walk (we had all been talking the talk for long enough, each of us saying we could do what the guys on TV were doing). We soon found out who the real deal was. The training came round more by accident than by design. People heard I had a tough course and wanted to try it out. When they saw how much difference good technique made, they ask me to help them, so I did.

CH- standing there facing this obstacle that only be described as a wall leaning forwards I thought just my muscles and brute strength and I should be ok! Doug showed us a very simple but effective technique to get over the wall and it was our turn. I jumped up grabbed the top of the wall and pulled myself up and over. It wasn’t as pretty as what Doug had just demonstrated but I made it. As I walked around to attempt it again I knew if there was more of these in a race or near the end of one when I am tired relying my strength was not a good option. Doug repeatedly showed us effortlessly how to get over and I know it was technique that was the main point. With my next attempt i adopted the new found technique and I was over the wall and on the floor and didn’t even feel like I had done it! That’s when I knew this bearded man knows his stuff. Design idea – may be worth pulling out the highlighted quote.

You are very good a deconstructing the physical challenge and developing technique within the capability of human ability. You are also very good at simplifying that technique by breaking it down and communicating it in

CA- it was scary to see the first obstacle as a type of wall as this was one of my weaker areas. As Doug showed us the technicality to go over he made it look easy. I felt the pressure

What made you decide to build obstacles in your garden and then making it available as a training and improvement facility?

Making the most of the opportunity is there anything you would like to include in this article?

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from the others having done so well, it wasn’t as easy I thought but managed the fundamentals and got over. The second time was harder until Doug put me in the right position. Third and final time I changed direction and the leading leg I went in with and wow what a difference. If you can practice both sides you, will find the way that just feels natural. How did the cargo net differ from those in a race? CH- from previous races the cargo net has always been fairly simple for me... Climb it, get over, climb down. But this was no ordinary cargo net as I was about to find out. You average OR cargo net is attached top, sides and bottom. Doug’s cargo net... Just the top – just to make it as testing as possible! Once again Doug showed us how to tackle this obstacle using as little energy as possible but quick at the same time. I stepped up to the net on my attempt, looked up at the top, grabbed hold and began the climb. As soon as both my feet were off the floor I knew being only attached at the top it was going to make this very interesting. I am not sure if it was my body weight moving the net or the wind that come out of no where as I reached the top but all I knew was it was moving a lot. With a very unorthodox descent I made it back down with a huge feel of relief until Doug said “again”. I know practice makes perfect and that is what we were here to do, practice. CA- cough cough it wasn’t the wind for Chris, he just likes to make It out it was! All I can say is “s****ing my pants” as I saw this cargo. I’m not going to lie, open heights is not my favourite. So with it only being secure at the top this was going to be the most challenging net we will see but hopefully unlikely one we will encounter in races. Doug’s technique was everything to me on this as I paid close attention to his points. The first time all I was thinking about was keeping a cool head . Taking your time and breathing through this obstacle is much better than rushing and falling. Second go was much easier and finding myself trusting the net as I leaned right over at the top. Completing this was a fantastic feeling. I felt like punching the air! How about 4, 6 and 8ft walls... CH- As we walked further around the course we was suddenly faced with a series of walls to get over. As I looked at the walls I was scaling them up in my head from previous experience “ 4ft - easy, 6ft - no problem, 8ft - where is my ladder!” Doug soon reassured us that getting over this wall is very simple with good technique. Sure you can use your strength to get over it but what if there Is ten or more of these in a row in a race?!!.! With our previous technique done with the other wall obstacle earlier we was all as a group flying over the 8ft wall which at first seemed impossible. Smiles all around was an understatement. CI- with the two taller walls the same principles applied from the over hang wall and looking at these two I felt much more confident. Ladies, let me reassure you that technique is everything unless you have a team / buddy with you who can help! Some men could maybe muscle up but that is costly energy, and this goes for both sexes. The 4ft wall looked like nothing after the two biggies but technique was still just as important to save energy. Landing these are as important as going over them to prevent injury. The 6ft wall for some females may require a bit more upper body strength as it is an awkward height 8ft is much easier than you might think with good technique.

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And finally the traverse rope climb ? CH- Next we seemed to stop under a rope attached from tree to tree and I thought to myself “great we have either got to climb it or we’re hanging out his washing!” I was hoping for my second option. wWith a quick jump in the air Doug was upside down making his way from one tree to another talking us through how to do it and what common mistakes people make when attempting this. Personally I have never come across this in a race so far but I know one day I will and I want to know what to do when that day comes. As of all the obstacles previous, there is no better way to learn than to give it ago. Nerve raking is a term I would use hanging upside down, being reassured by my new bearded friend. But I soon mastered the technique and now know if faced with this obstacle on a race day the only thing going through my mind would be “ bring it on!” CI- this was a new experience for me as I watched eagerly the best solution to go across. I was more excited about this one than nerves and couldn’t wait to try. You could have just wrapped yourself around and hoped for the best as you pulled yourself along but what I had been shown looked effective and effortless. Pulling myself onto the rope I started going through the sequence and was surprised at how little energy was used in my arms. The more you did it, the more flow that came and I found it quite enjoyable. Note to others......don’t do the obstacle really well and then fall over on your landing! Epic fail!!!

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Over view of the day....... CH- After the final obstacle we headed back inside and discussed different topics about the OR season ahead. It feels great to be part of this OR community and look forward to meeting new faces in the races ahead. I’ll be taking away some great advice on how to deal with these obstacles and most importantly I keep thinking to myself “ will I ever be able to grow such a great beard like Doug?!!?” CI- I agree that it is great to be apart of this community and how grounded everyone is that I have met so far. This was priceless advice given from some one who is clearly passionate about Obstacle racing (when you think we were in his back garden!) All I can say is although muscle strength can get you far, technique will get you further and save you much energy that will be well needed right to the finish line…

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CROSSFIT KEV

You can’t just turn up to a CrossFit box and join in. I would recommend you first go to a taster session, but then you HAVE to take the foundation course. The foundation course is designed to teach you the techniques for the main CrossFit movements. My session was split into 2 two hour sessions, one week after another. Whilst I’d heard of the ‘clean’, ‘clean and jerk’, and of course ‘the snatch’, I didn’t have a clue as to what they were, apart from weight lifting styles. There were about 20 of us on the course, and I did feel a little out of place, as there were some big guys, who obviously already use a gym of some sort. There was a good split between male and femaIe, and now I’m actually going to the classes, I seem to manage to pick the classes where the males are outnumbered. I managed to sneak away into the far corner, where I thought I’d be safe from ridicule. A place where I could avoid any embarrassment because of my puny arms. The first thing we learnt, on the face of it, seemed basic, and pretty irrelevant. I was wrong. We just had to squat.... and then squat....and a bit more squatting....before some more sq....you get the picture. Little did I realise, the squat is more than just a bit important to CrossFit. Without it, and without doing it properly, you wouldn’t be able to safely do many of the different lifts.

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To my surprise, I could air squat pretty well. I was getting down low, and also keeping a nice straight back. There was a lot of emphasis on the squat, and rightly so. We were then given a PVC pipe to learn the transition of the air squat into a number of lifts. I found it difficult to transition the moves without lifting any weight, but my arms still ached at the end of the session from just holding the pipe above my head. We had the weights put in the racks for people with different capabilities. I stayed in the middle, and coped well on the front squat, so moved on up to the next weight. I tried to take in as much as possible, but my brain was on overdrive, and was concentrating in the job at hand, rather than remembering all of the names. We got through loads though, and managed to cover:

AIR SQUAT Deadlift Front Squat Clean (Hang, Power, Full) Press (Strict, Push, Push Jerk) Clean & Jerk I felt a lot more comfortable going into the second session. I still felt a bit awkward, but the guys there were really

welcoming, and are used to dealing with novices all the time. Again, we started off with squats, to get the legs and hips nice and loose, before really smashing into it. I was looking forward to session 2 more than the first, because I really wanted to see how many pull ups I could muster. That had to wait until the end though. We went through the remaining lifts:

BACK SQUAT Overhead Squat Snatch Hang Snatch Full Snatch As you can see, there are a number of lifts to learn, but don’t be put off. In every class, the coach gives a tutorial on everything before you get into it. Again, we tried some of the moves with actual weight, so we could feel more comfortable in our own abilities, and set a benchmark of where we should start when going to the classes properly. You’ll find so much kit in your box, that it’s just not possible to do everything in a 4 hour foundation course. You will learn the basics though, for the equipment you will be using in more of your WODs.

We learnt a couple of kettle bell swings (Russian and Overhead) and wall balls. Wall Balls, a lovely plump looking beach ball, filled with light fluffy air for you to bounce off the wall......NO! A medicine ball, that looks like a beach ball. Weighing anything between 3Kg and 10Kg, although 9Kg is the RX for most of the WODs (will teach you about RX next issue). Finally, we move onto pull ups. This was it. This is the test of masculinity. I knew that these would really help me on OCR’s. Being able to haul your own bodyweight over obstacles is obviously very important. The coaches leapt up onto the bars and bashed out a number of reps before we all got in the position and jumped up to grab our bars. I hung there, and off I went. No I didn’t. My arms flexed a little, but I was going nowhere. One of the great things about CrossFit is that everything is scalable. If you can’t do any pull ups, you can choose from an array of bungee straps to stick your knee in, to get some much needed assistance. After the course had finished, there was no obligation to sign up to the classes, but there was a queue straight away for new members wanting to give the mainstream classes a try. I felt ready, but no foundation course can give you an idea of the intensity required for some of the WOD’s. Just try some Youtube videos and you’ll see what I mean. That was it, nice and easy....on to my first WOD!

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CROSSFIT: TRAINING FOR AN OBSTACLE RACE Written by Ryan Wells-CrossFit Coventry Head Coach Photography by RAWWW

Can CrossFit benefit you when training for an obstacle race? Yes it can….a lot. Obviously a great way to improve at obstacle races is to actually do obstacle races, but let’s face it, we don’t all have a great course in our back garden. The two sports definitely have a lot of similarities and seem to go hand in hand more than ever now especially with big companies such as Reebok sponsoring both the CrossFit Games and now Spartan Race, due mainly to the fact that I think both the sports complement each other so well and the two communities have a massive crossover. There are a huge amount of members at our box, including myself that enter a lot of obstacle races, and the training that we do in the gym had a huge benefit. One of the main elements of CrossFit is running, but just going for a run 3 or 4 times a week isn’t really going to cut it when training for a race, and let’s face it, going for a 10k run around your local streets can be pretty boring. What CrossFit does is add other fitness elements together such as running, gymnastics and weightlifting to keep the intensity high and the movements varied. This then better simulates exactly what you would do in an obstacle race, rather than just plodding along in a straight line, in a CrossFit workout you could be running one minute and then the next climbing up a rope or moving a heavy load and then straight back to running again, all at a high intensity…….sounds pretty familiar right?! The key is that if you’re going to train for a race which is going to involve a lot of running, lifting, pulling, jumping, and climbing, then there is no point one day going for a run and the next day lifting weights down a normal gym, because you’re just not going to get the results you need. What you should be doing is putting them all together, mixing them up and working hard at a high intensity in a competitive environment against other likeminded people, and that is exactly what we do in a CrossFit gym. Here are some examples of some classic running oriented CrossFit WOD’s that often pop up on the whiteboard down at CrossFit Coventry.

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SMALL 3 ROUNDS FOR TIME: ROW 1000M 50 BURPEES 50 BOX JUMPS (24” men/20” women)

RUN 800M BRADLEY 10 ROUNDS FOR TIME: SPRINT 100M 10 PULL UPS SPRINT 100M 10 BURPEES REST 30 SECONDS

GALANT FOR TIME: RUN 1 MILE WITH A MED BALL (9kg men/6kg women)

60 BURPEE PULL UPS RUN 800M WITH MED BALL (9kg men/6kg women)

30 BURPEE PULL UPS RUN 400M WITH MED BALL (9kg men/6kg women)

15 BURPEE PULL UPS KELLY 5 ROUNDS FOR TIME: RUN 400M 30 BOX JUMPS (24” men/20” women)

WHITE 5 ROUNDS FOR TIME: 3 X 15’ ROPE CLIMB 10 X TOES TO BAR 21 WALKING LUNGES PLATE OVERHEAD (20kg men/15kg women)

RUN 400M HELEN 3 ROUNDS FOR TIME: 400M RUN 21 KETTLEBELL SWINGS (24kg men/16kg women)

12 PULL UPS

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30 WALL BALLS (9kg men/6kg women)

MURPH 1 MILE RUN 100 PULL UPS 200 PUSH UPS 300 SQUATS 1 MILE RUN

As you can see, some of these are pretty tough, especially if you’re new to CrossFit, but any good coach will be able to scale these workouts appropriately for your fitness level. You might be ok attempting these RX (as prescribed) or you might need the weights decreased, the height of the boxes lowered or the number of reps slightly decreased and then work your way up. Make sure you note your scores, everything is CrossFit is measurable so that you can see when you repeat a workout several weeks later how much you have improved, and that’s a huge motivational tool, use it! Most of all though, have fun and enjoy your training.

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Written By Ross Edgley Sports Scientist at www.theproteinworks.com

Whether serious or recreational, all athletes would have experienced an ‘immune crash’ during periods of intense, heavy, or high volume training as you load the body above its habitual level in an attempt to get stronger, quicker, or more endured. But how is it possible to avoid getting ill while still continuing to push the boundaries? Well, generally speaking, it’s accepted both through anecdotal and epidemiological evidence (the branch of medicine that studies cause of disease) that moderate, regular training can reduce the risk of infections by having a positive effect on the immune system. Therefore, you can avoid this ‘crash’ in immune health. Obviously, the main issue is that you won’t be breaking training plateaus or smashing PRs by training at a slow and steady pace on a regular basis. So here we take a look at just what exactly goes on inside the body during periods of intense strength training and address everything from the impairment of natural killer cell activity to lymphocyte production. Then we’ll examine the supplements and science that can help. A study conducted in Australia at the Department of Human Movement Studies at the University of Queensland set out to determine the effects of exercise intensity on immune parameters in order to better understand mechanisms by which training may influence resistance to infection. It was found that intensive exercise altered a number of immune factors including circulating leukocytes (more commonly known as white blood cells). The chief function of leukocytes is to protect the body against microorganisms causing disease. To use a team sports metaphor, this is like trying to defend with five fewer players (leukocytes) on the field than your opposition (the virus or bacteria). While you’d be able to do it, you massively increase their chances of getting the ‘W’ (ultimately you becoming ill). Plasma cytokine concentrations were also detrimentally affected. Cytokines are basically any number of substances that are secreted by specific cells of the immune system, which carries signals locally between cells. They are deemed critical to the development and functioning of both the innate and adaptive immune response, so altering them effectively alters the ‘communication’ of the immune system (Gokhale 2007). In keeping with the team sports metaphor, it’s like trying to defend while being slightly blindfolded

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doesn’t account for other factors such as inhalation of air pollutants, allergies, and airway inflammation, to name a few. This is why researchers from the University of Queensland in Brisbane, Australia, set out to objectively study the pathogenic etiology and symptomatology of URTI in highly trained elite athletes, recreationally competitive athletes, and an untrained sedentary control group. The study itself was conducted over five months during summer and autumn competition. Nasopharyngeal and throat swabs were collected on subjects presenting two or more defined URTI symptoms. Swabs were analyzed using microscopy, culture, and polymerase chain reaction testing for bacterial, viral, chlamydia, and mycoplasmal respiratory pathogens. They found that a total of 37 URTI episodes in 28 subjects were reported, nine in the sedentary control group, seven in the recreationally competitive athletes group, and 21 in the elite athletes group. However, of these 37 cases of URTI, infectious agents were identified in only eleven (30 percent)—two control, three recreationally competitive exercisers, and six elite athletes. No pathogens were identified in 26 episodes of URTI. Specific symptoms, total symptoms, and functional impairment severity scores were higher in subjects with an infectious URTI episode. These findings strongly suggest that URTI in elite athletes is seldom infectious, and the symptomatology is distinct between infectious and noninfectious. In future research, noninfectious causes of URTI should be considered and investigated to identify alternative mechanisms and mediators. However, this study does support the notion that moderate regular training can reduce the risk of infections by having a positive effect on the immune system. Therefore, you can avoid this ‘immune crash,’ specifically URTI, whereas sedentary and elite individuals are more prone due to a suppressed immune system. Essentially, this supports the often quoted J-shaped model that shows how immune health is affected by exercise intensity (see image below).

Above average

RISK OF URTI

SCIENTIFICALLY ENHANCE RECOVERY

and told to put ear plugs in so that you can’t communicate with your teammates. Again, you’d be able to do it but not very well and the chances of the opposition scoring (infection occurring) is dramatically increased. Scientists from the Athletic Club of Bilbao in Basque, Spain (from the research and development department) set out to further examine various hormonal markers such as testosterone and cortisol, the testosterone/cortisol ratio, the 24-hour urinary cortisol/cortisone ratio, urinary and plasma catecholamines, insulin-like growth factor-1, and growth hormone (Padilla 2004) during long periods of intense training. They discovered that the changes caused by overtraining can’t correlate with changes in an athlete’s performance capacity and can create a hormonal environment (specifically citing elevated cortisol levels) that allow pathogens (disease producing agents) to multiply and thrive. This is because specifically both cortisol and epinephrine suppress T-cell cytokine production. To again use the team sports metaphor, this is now like your team playing with five fewer players, all blindfolded and with ear plugs in, and now they’re being told to play against Russia’s national team in minus 20 degrees, an environment that clearly favors the opposition (the opposition being cortisol and epinephrine). Ultimately, all the above means that sore throats and flu like symptoms are more common in athletes than in the general population (Heath 1991), and once infected, colds may last longer, therefore detrimentally affecting training and performance (Pedersen 1995). More specifically and very common in athletes is something known as upper respiratory tract infection (URTI), a form of illness that’s caused by an infection of the upper respiratory tract (namely nose, pharynx, sinuses, or larynx). To date, there have been many studies examining URTI. However, most have consisted of a self-reporting questionnaire to evaluate the effects of intense, prolonged exercise on people’s infection incidence. This form of analysis is quite subjective and has been criticized by sports scientists because it

Average

Bellow average

Sedetary

Moderate

Very high

AMOUNT AND INTENSITIY OF EXERCISE

Figure 1 - “J” - shaped model of relationship between varying amounts of exercise ad risk of URTI. This model suggests that moderate exercise may lower risk of respiratory infection while excessive amounts may increase the risk.

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We’ve identified what happens inside the body when the immune system of an athlete is suppressed. So what means and methods are there for preventing or combating it? A well designed or periodized training regime is vital. In this case, prevention is most definitely better than cure. However, as all serious athletes will know first-hand, when pushing your body to the absolute limit, even the most well-designed conditioning routine can fail to support the immune system enough. It’s at this point that studies show certain supplements can help. Studies from Bente Pedersen’s group in Copenhagen found that the release of interleukin-6 (IL-6) from contracting muscle can be improved by long-term antioxidant supplementation. IL-6 is an interleukin that acts as both a pro-inflammatory and anti-inflammatory cytokine and plays critical roles in the immune response (Hirano 1990). In a single blind, placebo-controlled study published in The Journal of Physiology, it was reported that four weeks of oral supplementation with a combination of vitamin C (500 mg/day) and vitamin E (400 IU/day) markedly attenuated the release of IL-6 from active muscle and the plasma IL-6 and cortisol response to three hours of dynamic, two legged knee extensor exercise at 50 percent of maximal power output compared with the placebo. High levels of circulating IL-6 stimulate cortisol release, and this study provides some strong evidence that the mechanism of action of the antioxidant supplementation was via a reduction in IL-6 release from the muscle fibers of the exercising legs. Attenuating the IL-6 and cortisol response would be expected to limit the exercise-induced depression of immune function, and this may be the mechanism that could explain the reported lower incidence of URTI symptoms in athletes supplemented with vitamin C (alone or in combination with other antioxidants) compared with the placebo (Christian 2004). This is why more and more athletes are now supplementing with antioxidant supplements such as vitamin C and vitamin E. Even more recently, they’ve been supplementing with the more obscure antioxidants like Montmorency cherry tart extract following impressive studies on its antioxidant properties and ability to aid recovery by reducing oxidative stress. On the topic of supplementation and cytokine response, researchers from the Immunology Center at Loma Linda University Medical Center in California found that the consumption of carbohydrates during exercise also improves increases in plasma IL-6, catecholamines, ACTH, and cortisol. More specifically, it was shown that consuming 30–60 grams of carbohydrate per hour during 2.5 hours of strenuous exercise prevented both the decrease in the number and percentage of IFN-ypositive T lymphocytes and the suppression of IFN-y production from stimulated T lymphocytes observed on

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the placebo control trial. IFN-y-positive is a cytokine that is critical for innate and adaptive immunity against viral and intracellular bacterial infections. So again, by supplementing with carbohydrates (more precisely 30–60 grams of carbohydrate per hour during 2.5 hours of strenuous training), you’re able to improve the efficiency of the immune system while still continuing to train at a high intensity and toward the higher end of the J-shaped model. The final supplement that’s been specifically recommended by sports nutritionists when talking about overtraining and immune system suppression is branched chain amino acids (BCAAs). Scientists from the Institute of Biomedical Sciences at the University of São Paulo in Brazil set out to determine how intense long duration exercise could lead to immune suppression through a decrease in the circulating level of plasma glutamine and how the decrease in plasma glutamine concentration as a consequence of intense long duration exercise was reversed, in some cases, by supplementing the diet of the athletes with branchedchain amino acids. Although this particular study was conducted on endurance athletes, the scientific theory is still applicable to strength athletes involved in high volume conditioning. To investigate immune response and BCAA supplementation, they evaluated blood parameters (lymphocyte production, the level of plasma cytokines, plasma glutamine concentration, and in vitro production of cytokines by peripheral blood lymphocytes) before and after the São Paulo International Triathlon as well as the incidence of symptoms of infections between the groups. The data obtained showed that after intense exercise, a decrease in plasma glutamine concentration is paralleled by an increased incidence of symptoms of infections. They then found that BCAA supplementation can reverse the reduction in serum glutamine concentration observed after prolonged intense exercise such as an Olympic triathlon. The prevention of the lowering of plasma glutamine concentration allows an increased response of lymphocytes as well as an increased production of IL-1 and 2, TNFalpha, and IFN-gamma, which is possibly linked to the lower incidence of symptoms of infection (33.84 percent) reported by the supplemented athletes. If you’ve made it to the end of the article, thanks for reading and sticking with me. On a serious note, overtraining and immune system suppression are very overlooked aspects of training. I know that I’ve experienced it myself, so I just wanted to write an article explaining that by understanding your immune system and how it works, you’re better able to stay healthy and keep progressing with your lifts without the setbacks of becoming ill. Hope it helps.

REFERENCES: Nieman, DC (2003) ‘Potential nutritional countermeasures to exercise–induced immunosuppression’, Medicina Sportive, 7, pp. E19-28. Pyne, DB, Gleeson, M, McDonald, WA, Clancy, RL, Perry, C Jr and Fricker, PA (2000) ‘Training strategies to maintain immunocompetence in athletes’, International Journal of Sports Medicine. May, 21 Suppl 1, pp. S51-60. Gleeson, M, Nieman, D and Pedersen, BK (2004) ‘Exercise, nutrition and immune function’. Journal of Sports Sciences, 22, pp. 115-25. Brolinson, P.G., & Elliott, D. (2007) ‘Exercise and the immune system.’ Clinical Sports Medicine. 26(3),311319.

Pedersen, B.K., & Toft, A.D.(2000) ‘Effects of exercise on lymphocytes and cytokines.’ British Journal of Sport Medicine,34, 246-251. Pedersen, B.K., Rohde, T., & Zacho, M.(1996) ‘Immunity in athletes.’ International Journal of Sports Medicine,36, 236-45. Gokhale R, Chandrashekara S and Vasanthakumar KC (2007) ‘Cytokine response to strenuous exercise in athletes and non-athletes--an adaptive response.’ Cytokine 2007 Nov; 40(2):123-7. 2007 Oct 22. Heath GW, Ford ES, Craven TE, Macera CA, Jackson KL, Pate RR (1991) ‘Exercise and the incidence of upper respiratory tract infections.’ Medical Science in Sports and Exercise 23: 152–157

Gleeson, M. (2007) ‘Immune function in sport and exercise.’ Journal Apply Physiology,103(2),693-699.

Nieman DC, Johansen LM, Lee JW, Arabatzis K (1990) ‘Infectious episodes in runners before and after the Los Angeles Marathon.’ The Journal of Sports Medicine and Physical Fitness, 30: 316–328, 1990

Gleeson, M. (2006) ‘Immune system adaptation in elite athlete.’ Current Opinion in Clinical Nutrition and Metabolic Care, 9(6), 659-665.

Pedersen BK, Bruunsgaard H (1995) ‘How physical exercise influences the establishment of infections.’ Sports Medicine 19: 393–400, 1995

Gleeson ,M., Nieman D.C., Pedersen, B.K.(2004) ‘Exercise, nutrition and immune function.’ Journal Sports Science,22(1), 115-125.

Spence L, Brown WJ, Pyne DB, Nissen MD, Sloots TP, McCormack JG, Locke AS and Fricker PA (2007) ‘Incidence, etiology, and symptomatology of upper respiratory illness in elite athletes.’ Medicine and Science in Sport and Exercise. 2007 Apr;39(4):577-86.

Mujika, I., Padilla, S., Pyne, D., Busso, T.(2004). ‘Physiological changes associated with pre-event taper in athletes.’ Sports Medicine, 34(13), 891-927. Nieman, D.C., Nehlsen-Cannarella, S.L., Markoff, P.A., Balklamberton, A.J., Yang, H., & Chritton, D.B.W. et al.(1990) ‘The effects of moderate exercise training on natural-killer-cells and acute upper respiratorytract infections.’ International Journal of Sports Medicine,11,467-73. Nielsen, H.B. (2003) ‘Lymphocyte responses to maximal exercise: a physiological perspective.’ Sports Medicine, 33,853-67. Pacque, P.F., Booth, C.K., Ball, M.J., & Dwyer, D.B. (2007) ‘The effect of an ultra-endurance running race on mucosal and humeral immune function.’ Journal of Sports Medicine and Physical Fitness. 47(4), 496-501

Hirano T et al (1990) ‘Interleukin 6 and its receptor in the immune response and hematopoiesis.’ International Journal of cell cloning, 1990 Jan;8 Suppl 1:155-66; discussion 166-7. Christian P. Fischer et al (2004) ‘Supplementation with vitamins C and E inhibits the release of interleukin-6 from contracting human skeletal muscle.’ July 15, 2004 The Journal of Physiology, 558, 633-645. Bassit RA et al (2000) ‘The effect of BCAA supplementation upon the immune response of triathletes.’ Medicine and Science in Sport and Exercise, 2000 Jul;32(7):1214-9. L.T. Mackinnon (1997) ‘Immunity in athletes.’ International Journal of Sports Medicine, 1997 Mar;18 Suppl 1:S62-8.

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RECIPES You’ve been in training for weeks. You’ve eaten right. You’ve trained hard. Then that Friday night comes and all you want is a takeaway curry. Well, now you can still have it and it only enhances your performance. Chicken curry made two ways that are clean, healthy and better than your local curry house. Chicken is a lean, low fat source of protein containing a high level of the amino acid

called tryptophan therefore will increase the serotonin levels in your brain, enhancing your mood, reducing your stress and improving your sleep. As athletes, making sure you have good, quality sleep with aid recovery and muscle repair. Both curries would be ideal to be served with green leafy vegetables and a baked Sweet Potato.

To see more fantastic healthy recipes please go to any of the following links:

Green Leafy vegetables are high in vitamin K and B vitamins as well as Sweet Potato being a high carb root vegetables that will fuel your glycogen levels in your muscle whilst also providing you with many minerals and vitamins such as B6, C, D and Iron. The B vitamins help convert the carbs in food to glucose that then the body can use as a fuel to produce energy.

DESIGNED2EAT.CO.UK FACEBOOK.COM/DESIGNED2EAT TWITTER.COM/DESIGNED2EAT INSTAGRAM.COM/DESIGNED2EAT GPLUS.DESIGNED2EAT.CO.UK LINKEDIN.COM/IN/CHARLOTTEDICKINSON

CHICKEN JALFREZI

RED THAI CURRY

is a spicy, tomato based sauce commonly eaten with chilli, onions and peppers. Tomatoes are high in important antioxidants such as vitamin C and Vitamin A whilst the heat of the chilli will provide your body with many important electrolytes such as minerals like potassium, manganese, iron, and magnesium. Potassium helps maintain blood pressure which is needed for muscle contraction and nerve impulse transmission as well as Magnesium being good at releasing the energy from our food and it’s regulation: important when competing an obstacle course. Chicken Jalfrezi Made Quick, Simple but Healthy.

is a spicy, creamy coconut curry. Coconut has a high content of medium chain tryglycerides and these are fats that your body processes them quickly providing immediate fuel. If eaten close to exercise coconut can suppress the formation of lactate and your perceived level of workout; meaning you can train faster, harder and for longer.

INGREDIENTS 1 tbsp of coconut oil 2 or 3 chicken breasts, diced up 1 tbsp of garlic paste 2 large onions, sliced 2 peppers, chopped 2 red chilli (optional) 500ml Passata 3-4 tbsp of Jalfrezi spice mix Handful of chopped coriander METHOD Heat a large skillet to a high-medium heat and add the coconut oil Add the garlic paste and whole chilli and stir continuously stirring for a couple of minutes, until the paste is slightly golden Add the sliced onion and continue to stir Next add the diced chicken chunks and cook until all sides are white Add the Jalfrezi Spice Mix and continue to stir until the everything is completely covered Turn down the heat to a medium-low and add the passata Leave to reduce for a minimum of 10 minutes

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INGREDIENTS 1 tbsp coconut oil 1 tbsp of garlic and ginger paste 1-2 tbsp of red thai curry paste 1 stalk of lemon grass: bashed at the end 1 ( 400ml) can of full-fat coconut milk 400ml of water 1 Cauliflower head 4 chicken breasts, diced 1 onion, sliced 500g mushrooms METHOD In a large saucepan, heat to a medium-high heat and add the coconut oil Next add the garlic-ginger paste and thai red paste and stir continuously making sure it doesn’t catch After a couple of minutes at the lemongrass and stir until completely coated in the pastes Finally, add the milk, water and cauliflower and leave to simmer for about 20minutes or until the cauliflower is soft Next, take the sauce of the heat and leave to cool slightly, whilst you prepare the chicken. In a separate pan, add the chicken to a medium-high heat with the onions and mushrooms and stir occasionally until golden on all sides Meanwhile, pour the sauce in a food processor and blend until thick. Once the chicken is cooked and the onions are soft, turn down the heat to low Add the sauce and leave to simmer for 10 minutes Issue 2 | Obstacle Race

THE MUDNIFICENT SEVEN

SO WHAT IS MUDNIFICENT 7?

Obstacle Race Magazine is proud to announce the Official Launch of ‘The MUDNIFICENT SEVEN’. MUD7 is the first multi OCR organization event ever hosted. We’ve invited 7 of the most awesome OCR brands to put on a kilometer each - creating a unique 7km race with 7 different zones and 7 sets of the best obstacles – all in one race! Naturally every single one of these OCR brands will want to make a lasting impression and so you’re guaranteed a unique experience at MUD7. Obstacle Race Magazine then had the challenge of finding a location that could accommodate such an exciting event. We started searching for a venue back in December and needed to find a place with hills, streams, woods and organic terrain that our Mudnifcient 7 teams could utilize to create a series of challenging obstacles. We wanted to set our amazing course up in a place that anyone coming from all four corners of the country could get to and any of our international readers could be tempted to as well. We’re very pleased to announce that we’ve found such a spot.

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VISIT MUDNIFICENT7.CO.UK

The Heart of England Conference Centre in Warwickshire is a 160 acre site with plenty of woodland and rolling hills. It’s situated in Meriden – the most central point in England and is very near to the M42, M5 and M6. Heart Park, which was made famous for an amazing ‘beach’ that they created a couple of years back, really does have everything you could want from an OCR. We can’t wait for next summer to come around. Obstacle Race Magazine is also going to host an expo at the same time for OCR and so it was important to find a venue that could accommodate this as well. Heart of England Park is currently used as a conference centre as well as a 4x4, off roading, quad bike, corporate event and paintballing site. It really is perfect for The MUDNIFICENT SEVEN! We will be revealing one of the seven race brands who will be putting on a kilometer of the 7k race every month from now. You can sign up to MUD7 at an early bird rate of just £35 and this price includes free entry to the Expo and you can also find out who the First OCR race organization is right now by visiting www.obstacleracemagazine.com or by following links on our facebook page.

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NUCLEAR BLACKOUT What started with a drink on Christmas Eve with Nuclear Races founder James Parrish turned into the journey toward my first ever Nuclear Race. Here is my version of events from my first ever OCR. Firstly, where does the ‘Nuclear’ part of Nuclear Races come from? For those unaware, their races are held on the land surrounding a Cold War nuclear bunker in Kelvedon Hatch, Essex. The rolling hills in its vicinity offer an ideal setting for a race with a difference, the Nuclear Blackout. This was their first main race of the 2014 calendar and if it was mud I was after, mother nature had lent a helping hand with the months of rainfall this year. Blackout is a 5km course comprising of close to 30 obstacles that entrants tackle as many times as they can in a 2 hour window. Oh, and it starts at dusk, quickly descending into complete darkness (hence the ‘blackout’) so head torches were a must, & the brighter the better! To give you an idea of how the popularity of OCR is growing, particularly for Nuclear Races, they held a similar night race late last year that attracted 50-60 hardcore runners. March 2014’s blackout had over 600 applicants and saw 435 racers on the night, with the added incentive of the top 10 men and top 10 women qualifying for an OCR World Championship event in Ohio later in the year. So the stage was set, and the Nuclear Races team had put in countless hours of mud, sweat and tears to make what promised to be an amazing event. Everything from fire-eaters and the ‘Nuclear Village’ (for participants and spectators), to the coordinated pre-race group warm-up ran smoothly. So in the shadow of the entrance to the nuclear bunker itself, I gathered with the masses at the start line. After a customary countdown from ten the race began on the stroke of 6pm, the ‘elite’ runners first, then the crowds following behind. Slowly at first, as we wound our way out towards the open countryside and the first obstacle. The camaraderie had started already with everyone in good spirits, as an early entrant ‘face planted’ in the mud on the first bend, which was met with sympathetic laughter and cheers. We very quickly had our first taste of mud, with the aptly named ‘Steep & Deep’. Three deep water filled trenches with ledges in between that the elite runners leapt across with gazelle

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NAME: ANDY WILLSON RACE NAME: NUCLEAR BLACKOUT LOCATION: BRENTWOOD, ESSEX DISTANCE: 5KMS PER LAP (do as many laps as you can in 2 hours) NO OF OBSTACLES: 29 TERRAIN: MUDDY OFF ROAD AND FARMLAND LEVEL OF MUD: 10 DIFFICULTY LEVEL: 6 (depending on how many laps you completed) Issue 2 | Obstacle Race

like agility, but the majority hopped off and on again into each cold, watery section. First obstacle done, feet were soaked, but the adrenaline was kicking in! After weaving ankle deep in mud through a wooded section, and over a metal gate we came across our first real test, the ‘Ridge of Revenge’. A purpose built 12 foot quarter-pipe that racers ran up with a ledge at the top to pull themselves up. This ledge became a platform for conquering racers to give a helping hand to teammates and total strangers following in their muddy footprints. If you weren’t on all fours after that, the cargo nets that followed made sure you were. Mud, inches thick covered by tightly pegged nets meant those that had managed to stay relatively clean to that point, were no longer. The nets wreaked havoc with your head torch, with some racers losing theirs rendering anything more than one lap nigh on impossible as darkness descended. Obstacle after obstacle followed, each skilfully prepared, purpose built and named in its own sadistic way. These ranged from monkey rings, rope-swings, a wade across a lake, to tyre pulls, steep climbs, drops & an 8ft high wall. The Nuclear Races crew though saved the best obstacle for last, the game-changer itself, something that cannot be replicated in some random field in any old town or city. It was a trip through their Cold War nuclear bunker in complete darkness, with just your torchlight and other delirious racers for company. The corridors wound left, and right, as you travelled from room to room with flames that shot up from the floor as you ran past. The only way out, a 30 metre climb up the escape stairwell, which ensured tired legs were left screaming for mercy. There really wasn’t a more spectacular way to end the lap. At this point, you had one of two options, you could finish there, head back to the Nuclear Village to collect your well earned medal & ‘muddy mug’ of tea (yours to keep as a souvenir), or do the whole thing again. I plumped for the latter, heading back out into the darkness to tackle the energy sapping obstacles once more. As the clock ticked on, the numbers thinned, and obstacles went from areas of congregation to lonely one on one interactions that tested your mental and physical capabilities to the max! The only dialogue now was with the fantastic marshals, and thank goodness they were there! On every single obstacle they would offer support, help and encouragement, and without them, I do not think I could have finished my third lap. The unsung heroes of the night, they are to OCR what the 12th man is to a football team. I was so close to breaking point and needed every word of encouragement I could get, and it came in abundance. Cramp was setting in, and all I could think about was that warm cup of tea, and maybe a lager or two post the end. The finish line couldn’t come soon enough, and with it a welcomed silver blanket for warmth, a nuclear medal and finishers’ photo. I had completed my first OCR, & experienced what swathes of OCR racers have before me. And you know what? I loved it! Whether racers completed one or four laps, the sense of achievement was just as great. There are more and more OCR races happening throughout the UK, and I for one have been bitten by the ‘mud-bug’. I plan to run three more Nuclear races (‘Rush’ in May, and ‘Fallout’ & another ‘Blackout’ in autumn) and a Reebok Spartan Sprint in August. The amount of organisation that goes into these events is huge, but believe me, we as participants are the beneficiaries of something quite unique, and very different, so long may it continue!

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FOR MORE DETAILS OF NUCLEAR RACES VISIT WWW.NUCLEAR-RACES.CO.UK FOLLOW THEM/ME ON TWITTER @THENUCLEARRACES & @THE_WILLSDOG Issue 2 | Obstacle Race

DRY ROBE REVIEW If you’ve viewed more than a couple of photographs from any of the competitive obstacle races recently that either the OCR teams inov-8 or RPCC have attended you’ll have seen one of these little beauties adding warmth to their tired bodies. Or even if you saw Davina McCall in her epic journey for sport relief recently, you’ll have seen her being brought back from the brink of severe hypothermia in one of these. This fantastic piece of kit has been warming surfers, triathletes and open water swimmers for a while and now due to the crossover between the triathletes of team inov-8 entering the OCR world we have now been exposed to this awesome bit of kit to. We are of course talking about a Dryrobe® The all-weather changing robe, which you use as an outdoor changing solution and also as a great way to warm up or keep warm before and after a race. It’s a little like a sleeping bag with arm holes and a fluffy lining. Ideal for changing out of your wet gear after a race, especially if you don’t fancy the cue for the changing tent. The robe zips up the front with a nice Chunky YKK® Zip. Dryrobe® has a waterproof & windproof exterior nylon fabric and a lining that dries you and keeps you warm. Soft lined external pockets, large internal storage pocket and MP3 player pocket.

SPECIFICATIONS OF THE ADULT DRYROBE: LENGTH : 1.2M LONG FROM SHOULDER BODY CHANGE SPACE 84CM WIDE THE ADULT SIZE SUITS 5’1” UP TO 6’3” 32

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MAIN FEATURES & BENEFITS:

RRP £90 Depending on the version you choose.

Waterproof outer shell 100% Waterproof & windproof outer shell fabric. One piece body construction with no shoulder seams. Super warm lining The Lining is a synthetic Lambswool which draws the water away from your skin, drying you instantly while insulating you and making you feel unbelievably warm. You can operate the zip from inside the robe, while changing, or from the outside, as normal. This is an essential element in the design so as to allow fast easy entry & exit. There is much more to know about the zip. Sealed seams. All the seams on the dry robe advance are sealed. This, along with the minimal seam design ensure the best protection possible from the elements. External, soft lined, pockets The dry robe advance has deep 'soft lined' pockets to keep your hands warm & store your stuff in too. A huge 'A4' size internal 'soft lined pocket for storing underwear, clothing or thermal base layers. Internal zip entry iPod, MP3 / wallet pocket The inside chest pocket can safely store your valuable items and zip the sealed in a '2 way waterproof' pockets. Can't get wet from the outside or from the inside (if you are wet or in a wetsuit). Weighs only 1.3kg and can be packed down small into a compression sac.

REVIEW Once this piece of kit arrived at ORM HQ it was immediately grabbed by me(Carl) before any of the other members of the team could get their hands on it. After eyeing this up after seeing Jonathan Albon keeping warm after the brutal Nuts Challenge, I couldn’t wait for it to arrive. So it was time for the testing and test it I did. This has now been with me to loads of races and also on a good few long cold training runs where playing in the river was of course part of a serious training routine. There’s no doubt that it really does protect you from the elements which especially if windy can contribute to you getting really cold once you stop running. I found getting changed at the car after particularly cold training runs very quick and easy within the robe. It brags plenty of space to be able to negotiate inside whilst getting undressed, the lining quickly draws away any moisture that you may have on your skin so that your next layers don’t end up wet to. All in all I would say this is a definite ‘must have’ item for anyone who is going to be doing a few races throughout the season especially the extremely cold winter events.

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GLAM ROCK

Obstacle Race | Issue 2

The energetic Saturday morning radio show poured into my ears, whilst the only other sounds that occupied the cabin was the unbroken humming of the diesel engine honestly pulling us along the carriage way and the tepid air flowing through the fan vents, warming up the car at their own steady pace. I drove eagerly to my challenge I’d set, my dare to myself, a test of will and ability. The bluer spring skies were here, bright sunshine glistening across the dewy meadows, I felt fresh and alive as I inhaled the crisp cool air and it was the perfect morning. . . The perfect morning for what? It was the perfect morning for some action, some adventure, for a good challenge, and ironically, it was the faultless conditions to go out and contradict this unsoiled beauty of clean and crisp atmosphere, by actively seeking mud, sweat and tears, getting down and dirty all in the name of personal satisfaction and enjoyment. Energy levels high, and sense of being able to conquer the world, I was focused and ready to take on whatever Rock Solid Race 2014 threw at me. I don’t ever do things by halves. Since my earliest recollections I can remember standing out as a very (much to my parent’s annoyance) strong-minded young lady. I set my mind to tasks and challenges that I was passionate about and I would keep on pushing until I grasped a firm hold of my dream. Through hell or high water, I would strive to see results and relish in hearing the celebrations of success and the enormous sense of satisfaction that lived in me for weeks once my goal was attained. Some people may have called me as stubborn as an ox, stubborn as a mule even, but no matter what tenacious creature they may have compared me to, I knew that this was not a back lash to prove I was right, it wasn’t unjust or vindictive, it was purely sheer determination that I breathed into whatever I applied my mind to. As mentally enduring as much as it is physically, one would be foolish and laughed upon to agree to undergo obstacle racing, and pay for the privilege of such punishment, without any sense of determination. To a person who has never considered taking part, (a ‘GLAM’ I prefer to call them – Look out for these people around you who ‘Generally Like Avoiding Mud’ – They come in two varieties. We have the GLAM runners, who hold an understanding of the addiction to adrenaline and endorphin boosting sport, but they prefer to do this neatly and comfortably on the country’s pavements, parks and treadmills, and then we have the other half, the static GLAM’s who are not runners at all, they cast baffled and perplexed looks of insanity towards us when we speak of our trials and triumphs as simply running is a crazy enough on its own before you even think of introducing anything that will make it rougher, tougher and even more challenging!) GLAM’s of either variety will typically find it hard to fathom what we actually get out of pushing ourselves through slurries of mud, ice and fire and sharp barbwire. If you are anything like me, you do it for the buzz, for the satisfaction, building confidence, achievement, the immense sense of fun, and fulfilment. We do it because ‘We Can’ and by challenging ourselves we become stronger and create an abundant feeling of gratification. Despite how gruelling the challenge is, or how many times we questioned our own sanity throughout the course, in the shower rooms and beer tents afterwards we relish in sharing stories, proudly comparing bruises and zealously plan our next race whilst rolling high on this huge wave of energy and endorphins. We are alive. We are undefeatable!! A GLAM rarely gets to enjoy this level of thrill and like us, often don’t realise how similar obstacle racing actually is to our own lives, how we can relate the two and become stronger in our ability to plan, prepare and train not only

our body, but importantly our mind, to overcome obstacles of any kind. We set goals in life, things to achieve, items to obtain or challenges to complete. Successes of our outcomes rely impeccably upon the planning and preparation we invest in. Whether this preparation is studying for exams, preparing for a crucial interview, or the precise attention to your physical training, nutritional needs and psychological fitness for obstacle racing, without this, success is purely left to chance. Without this, our results are not likely to generate that euphoric high at the after party, the dream job or A Grade result causing a detrimental effect upon our confidence, fulfilment and achievement as opposed to strengthening them. Finally, the day has arrived. The race, the interview, the exam, whatever the task, your challenge has arrived. This should be easy, right? All you need is to put all your carefully prepared, precisely planned and practiced skills in to action? Unfortunately it’s not always the way. Nerves overcome you causing a mental block you can’t seem to step around, climb over or knock down? The interviewer throws horrendously testing questions to trip you up, concentration is lost somewhere in the room, you just can’t find it and all your planned revision and preparation goes out the window in a state of panic. As hard as it is to throw yourself through ice or fire and crawl across rocks soaking in mud, obstacles that crop up and create blocks to our successes in our life goals can be equally hard to overcome. All the planning, preparation and knowledge in the world can be in place, without a strong, determined and unbeatable mind-set, your efforts are not seen in justice to the sweat and hard work you have employed, leaving results to chance. Our population recognises and preaches the numerous positive effects of exercise upon our psychological health and well-being but can neglect the incredible effects of our mental health and its domineering ability to unlock our full potential of physical performance. We often place so much concentration upon the physical and nutritional aspects of our training that we fail to concentrate on the biggest secret weapon we own, it’s the powerhouse and driving force behind all our actions, Our Mind. Few people would commit to the demands of an obstacle race without thorough physical training, so why would we not train the most authoritative and powerful resource that we possess? Our bodies will only go as far as our mind is strong enough to push them, so by training our mind as we do any other muscle group and by learning to dominate it to work alongside us in achieving our goals, with determination and motivation, we are capable of far greater results. So what is determination? Determination is easily defined as it is represents consistent meaning to a vast majority of us. Determination is what causes us to keep going, the ability carry on despite of everything in our mind and environment that is saying ‘give up’. No matter how hard it gets, no matter how huge the obstacles are that pull us back, we keep on moving towards the result gripping tightly the strong belief that what we are doing WILL succeed. Determinations significant other half is Motivation. Everyone is motivated in different ways so specific motivation can be harder to define. We can agree that, for all of us it is the driving force behind what feeds our determination, the incentive, the desire or the interest behind what we push towards. Hand in hand motivation and determination work together to drive us forwards to reach our aim. But what happens if one of this partnership is sick, depleted or lost? Typically both need to be firing strong to achieve best results. Determination suffers once Motivation is lost and vice versa, no matter what your goal,

Issue 2 | Obstacle Race

without motivation and determination working together, you are in for a hard and punishing ride. How would you feel having such a sense of determination that you feel unstoppable? How could this effect your achievements? Try using these tips to boost your motivation, fuel our determination and create the unshakable belief that you will succeed:

Know your outcome - Define exactly what it is you want to achieve. Be Clear - What specifically is it you are aiming for? How will you know you have achieved this goal? Is it a time? A position? When do you want it? Who do you want it with? Where do you want it? What’s the bigger picture? What will achieving this give you? What are consequences of not achieving it? Is it within your control? What will be the best part of achieving this? A wishful, aspiring thought is not a goal, it is merely a fuzzy dream until you have wrote it down and committed a firm date to achieve it by. So, get scribing, put pen to paper and write your goal. Make it robust by keeping it specific, measurable, time bound and stated in the present tense. Feel free to make it as exciting, unique and motivating to you, it is YOUR goal after all. “It is Sunday the 26th October and I have kicked the living *bleep* out of the London Tough Mudder 2014 by finishing in the top 10% of my age group”

Plan with the goal in mind . . . Keeping the goal in mind, write down as many parts possible of what needs to happen to create this success. Note down all aspects you can think of that contribute to this end result. It can help to break your objective into smaller, more manageable chunks allowing you to focus on one aspect at a time. Brainstorm all the marvellous ideas you can that will help to excel you towards your goal. No matter how crazy they may be, write them down, you can pick the ones you want to actually follow through with later, for now just be creative and think of as many ideas as possible that ‘could’ help you towards this goal. Tip: Try working backwards to move forwards! Imagine yourself having achieved that goal, feel the buzz and glory of conquest and now look back and identify what were the key things that you did that got you there? Looking at your list devise your plan by identifying the key actions needed and in what order they are required. Detail the when’s, where’s and how’s too! Who else is needed to make this work? What resources or knowledge do your need? The final part of your plan is avoiding those nasty obstacles (No, not the mud, fire and ice. . . . the “I’m too tired to train”, “Something’s cropped up”, “I’ll start again Monday” or “the dog ate my trainers” type obstacles!) Write down some sure fire ways of keeping

Obstacle Race | Issue 2

on track so no matter what happens, you have a strategy in place to deal with it. I.e – “I have to take the kids to afterschool club so I can’t fit in my run today” – “I will get up and hour earlier to be able to run as I know I have limited time in the evening”. Once complete, put it somewhere you cannot avoid them. Use a diary or pin your plan up on the fridge, beside your alarm clock or wherever works for you. This is your personal success plan and must be designed to fit your goal, your lifestyle and your agenda.

3. Motivate Yourself

You should be feeling fired up already, as just looking at your plan, knowing exactly what you are going to do, what strategies you will employ and how you are going to make it work is incredibly motivating alone. By working the mind, understanding our own individual motivators and using them to keep us focused on our outcome, we become accountable, responsible and importantly, in control of our results. Revisit your reasons for wanting this achievement? What is it that makes you so passionate about it? What is it that excites you? Some ideas to keep motivation sky high are: Have fun with it – find ways to make it more enjoyable. Take things day by day – managing things on smaller scales can be considerably easier than a daunting big task. Set small milestone goals on the way, keep the goal in mind by sparing time to think about how each of these positive steps your taking, no matter how small, are contributing towards your dream goal. Recognise and celebrate achievement. No need to just wait for the big day, make sure you give yourself a welldeserved pat on the back at your triumphs. Take time to glance back at the distance you have already come. Share these achievements with friends and family, be proud of your journey. (WARNING: Don’t always expect overwhelming praise and enthusiasm from GLAM’s, they are likely to smile, agree ‘How amazing that is’ and probably swiftly move on to something that they are more comfortable in talking about. Don’t take this to heart, it is just in their nature, however, you will find the occasional one who is impressed and wishes that they had the determination and mental strength to commit to what you do. The chances of the latter response are slim in comparison, but well worth the satisfaction when you strike gold and have a GLAM praise and admit that they are actually secretly jealous of your abundant, enthusiasm for putting yourself through such arduous conditions!) Try it ;-) Tackle obstacles head on – Just like procrastinating about getting your head under in that ice in the tank on race day, the longer we dither and put off, the harder the task becomes. Man up your mind-set, stop stalling and JFDI!! No failure, only feedback – This is one of many presuppositions of NLP (neuro-linguistic-programing). Take a brief notion of failure in its finest and instead of getting hung up and dragged under by it, look at what it has to offer you, what can you learn from? By listening to what it has to teach you, you simply strengthen your resilience for next time. Realise that you can only ever

fail if you resort to stopping trying, and I know you are stronger than that!! Be flexible – As with being flexible with your approach to obstacles on race day, be prepared for the unexpected through the journey. By developing an attitude that is flexible in your way of thinking, behaving and embracing surprises you will see better results in anything you put our mind to. You cannot necessarily control circumstances and situations, but you have the flexibility to decide how you choose to respond to them both positively and negatively. (Hint - Choose positive). Avoid negative people – It would go without saying that we dislike spending time around negative people, but we are often unaware of the detrimental effect they can actually have over our own energy levels. Same goes for negative environments, if it is not creating a good space for you and you can do without it, get rid! Eliminate the negative, people environments and situations that you associate with as much as reasonably practicable. Now, you can’t call in sick to work claiming we have a doctor’s note to avoid a negative colleague, however you can choose your response and acceptance to these destructive vibes. With your newly found skill of ‘being flexible’, adapt your flexible way of thinking and responding to these people and environments to adapt your behaviour and responses, leaving you smugly floating above the bubbled world of gloom that manifests below.

most positive, determined and motivating voice. Repeat several times and only when you are ready come back to your environment. By forming a good habit of repeating this often we are able to ingrain these positives and empowering beliefs in our unconscious mind to assist us in tracking down and honing in upon our goal. Throughout life we are hit by tough situations, tough challenges, tough people and environments. Just like the three marines armed with their pugel sticks, that cruelly took my legs out, on my exhausting home run to being the first person across the Rock Solid Race 2014 finish line, some of these obstacles will knock us for six, but with sheer determination, and attention to the powerful driving force behind all of our action and achievement, we ourselves are far, far tougher. So, don’t leave things to chance, set your goals, create your plan of actions and work that mind muscle as hard as your body. You will be amazed by the results possible, and without doubt, greatly enjoy the benefits. If you are interested in taking this further by choosing to take control of creating the best results for yourself in any area of life, Red Cape Coaching specifically works with individuals that are eager to produce outstanding results and build confidence in sport and everyday life situations. Why not take advantage of a unique offer only available to the first 50 Obstacle Race Magazine readers and first step towards success by contacting Red Cape Coaching to receive up to 26% DISCOUNT and learn how to unlock your full potential, gain control and confidence to achieve your very own specific goals you are chasing.

Create a positive affirmation to remind and reinforce the incredible capability and determination you hold.

“I BELIEVE IN MYSELF AND I AM VERY CAPABLE OF MY GOAL”

Imagination and Affirmations It may come as surprising, but our brain is unable to know the difference between what we vividly imagine and our reality. It constantly seeks to prove itself right, so by connecting it to a clear and detailed vision of our success regularly, its focus is magnified and you will find it supporting you by subconsciously seeking the goal and making the imagination become reality. Spend some time making your mind familiar with the complete feeling of success of achieving your goal. Sit quietly, close your eyes if it helps, and imagine the achievement of your goal. What does it look like? What are you seeing? Is it a coloured image or black and white? Is it moving? Still? Are there any noises? If so, what can you hear? Are they loud? Soft? Steady? Irregular? What is the pitch and tone? What can you smell around you? What can you taste? How do you feel? Where in your body do you feel this? What is this feeling like? Is it moving? Fast? Slow? Absorb yourself in the every last detail, and once are at the height of your experience, enjoying the concept of your victory and its entirety, add your affirmation in your

Issue 2 | Obstacle Race

THE DAY I BECAME AN ULTM8 WARRIOR 38

Obstacle Race | Issue 2

With the boom in obstacle racing really building momentum over the last year, the tables seem to have turned a little on our kids with us getting asked the question of “why do you get to have all the fun?” A question once heard coming from the mouths of a majority of adults as they watch the kids playing in the garden while washing the pots. So as it seems to be the adults having all the fun we decided to send our bite sized contributor Cian to go and review a race that has given 90% of races in the United Kingdom the ability to have a kids race at their event. This race is of course ultm8 Warrior. With a medal and a t-shirt that every kid wants we think they’re on to a winner. So off we went to the Iron Run race and let Cian loose on the course. Take It away Cian, why don’t you start by telling us a little about yourself…

Issue 2 | Obstacle Race

AT THE END I FELT PROUD OF MYSELF BECAUSE I HAD COMPLETED MY FIRST OR My name is Cian, I am 9 yrs old. I live in Coventry with my parents and younger sister Amy. I enjoy Kung Fu, Grappling & Kickboxing during my spare time, and decided to take on my first obstacle race the other week. My first Obstacle Race was on Saturday 29th March at Iron Run. My dad has been doing a few runs recently, having taken up the sport so I decided to take part as I thought it would be a good experience and despite being tough, it would also be fun (well thatâ&#x20AC;&#x2122;s what my dad said) So Cian can you describe for us what it was like to do your first Obstacle Race? When I arrived I felt a bit nervous but also extremely excited. It was a 1 kilometre race run by ULTIM8 WARRIOR. Before the race, I went and had a look at the course and tried out some of the obstacles. I also managed to put my hands right on top of some stinging nettles when crawling under the scramble net. It seemed like forever until it was time to race. It was a fast start and we had a long run before we got to the first obstacle, which was a scramble net, followed by some balance beams. After that, it was another run up and back down the field to the next set of obstacles which were zig zag wires we had to jump over, followed by some balancing stepping stones. Back up and down the field before we got to some wooden hurdles which we had to go over and under before throwing some ninja stars into a bucket. I really enjoyed the last part of the race which was a spear throw followed by me having to pick up a shield and dodge wet sponges being thrown by the parents, and then up and over a big ramp to the finish. What was your favourite obstacle of the day? My favourite obstacle was when we had to leap over the ramp at the end before I went over to collect my medal. What about your least favourite obstacle? My least favourite obstacle was when we crawled under the net because I stung my hands a lot. How did you feel afterwards? At the end I felt proud of myself because I had completed my first OR. So have you caught the bug then, will you be doing another? I will definitely do another because they are very fun, but I will bring my gloves next time, as to not get stung! What do you think would have made the race better? I would like to see some harder obstacles as although I really enjoyed it, I want to challenge myself even more next time.

Obstacle Race | Issue 2

Issue 2 | Obstacle Race

ROCK SOLID RACE Words by Crossfit Kev Photography by R&R photography

It wasn’t the 12km run I was worried about. It was the 3:30am alarm to get up and out, and down to Escot Park for 7:00am. After waking up every half an hour through the night to make sure I hadn’t missed my alarm, I didn’t really feel like I’d been to sleep. Now 12km won’t sound like a big deal to most people, but to me, it’s the equivalent of running a marathon. My previous biggest ever distance completed was a 10km road race, which I did about 10 years ago. Plus, it was only my second ever OCR after I popped my cherry at the Cambridge Spartan Sprint last September. The journey down the M5 was pretty uneventful at that time of the morning, but with three of us packed into the ORM-mobile, the time flew by. I took some advice from Carl and fuelled up on the way down. When I say fuelled up, I had delicious Sainsburys Ham Hock Sandwich, and half a Tesco value malt loaf (apparently, that’s what real warriors eat before going into battle). We arrived at Escot Park nice and early and set up the ORM gazebo before setting about finding team Rock Solid so I could sign my life away. The registration tent was huge, and allowed for swift processing of runners. It can prove to be a real bottle neck some times, but the guys got it spot on.

Obstacle Race | Issue 2

I decided to go off in the first wave, and had my eye on displacing the team Inov-8 domination of recent events. I stood right near the start during the warm up, so I wouldn’t get held up. We counted down from 10, and off we went. I left the elite racers in the traps.....for about 10 seconds. I couldn’t believe the pace they were going as we bounded down the hill and out of the main spectator arena to the first obstacles. I quickly realised there was no point trying to keep up with them, even for a short distance, as I needed to pace myself to get through the full distance. The first obstacle we came to was 4 or 5 rows of the large round hay bales on their sides. By the last one, I was gasping a bit, and this was just the start of the race. Am I meant to be here? We were then off into the woodland and through some really sticky mud. Although it was a beautiful bright day, the woodland remained wet and soggy, and in areas it was almost impossible to move through the swamps. It felt like the more you moved your feet, the more suction took hold, and when the mud was up to and above your knees, it was a tricky position to be in. This wasn’t just a one off. The whole course was blessed with plenty of areas like this. By the time I got to the course split, with 5km one way, and 12km the other, there was only one route I was taking. I didn’t want to do the race and then regret that I’d missed out some decent obstacles, and I wasn’t wrong. A really tricky log carry, followed by some fully submerged water fun, and I was back out. As well as the mud, there were also plenty of water obstacles, from hovering just below rows of barbed wire, to crawling up tunnels which had water running down, which made it all that more difficult. My favourite had to be the stepping stones, which were floating platforms that you had to leap from one to another on to get across. And then after the excitement of accomplishing the obstacle, it was into a skip filled with ice cubes, and straight under and out. I would have liked a running buddy, as it can sometimes be difficult keeping yourself focussed when there’s a lot of draining running. I felt like I’d kept up a comfortable pace throughout the run, but really felt it for the last 3km. None of the marshals seemed to know how long there was to the finish. Well, that was the story they were sticking to anyway. With over 25 obstacles on the course, all offering a different challenge, there are too many to mention in one review. By the time I could see the Gladiators and the pyramid finish line, I was ready for my box of cold chicken kebab meat I’d stuck in my bag for my post race snack. I clambered up the hay bale pyramid and reached the summit. The view from the finish and the spectator’s area was spectacular. I’d set myself a target of finishing in under 2 hours and my time came through at 1 hour 58 mins, so I was very happy with myself. The race just summed up everything that is great about OCR. The weather was fantastic, the site and course were well planned out and the mix of obstacles were suitable for most abilities. If it had poured down with rain all day, it wouldn’t have been a different experience, but it didn’t. We had some great chats with OCR addicts in our gazebo and it was great to meet so many of our loyal band of readers. All I can say is that if the Milton Keynes Rock Solid event is only half as good as this one, then it’ll be well worth entering. Only my second OCR, but I’m completely hooked!

Issue 2 | Obstacle Race

WITH OVER 25 OBSTACLES ON THE COURSE, ALL OFFERING A DIFFERENT CHALLENGE, THERE ARE TOO MANY TO MENTION IN ONE REVIEW

Obstacle Race | Issue 2

WHY SHOULD KIDS HAVE ALL THE F IN FUN? Written by Sheamus Cogan Photography by Epic Action Imagery

No matter how old you are OCR allows you to shed the restrictions and expectations the outside world places on you. The oldies get to climb stuff, roll around in the mud and enjoy simply being mobile and alive. The youth get to learn, grow and demonstrate competence and responsibility. Truth be told both groups and all between actually get ALL the benefits. The physical benefits of simple exercise are clear, those benefits are compounded in OCR by testing a variety of elements including; endurance, speed, upper body strength, flexibility and functionality. Yet the body will only go where the mind tells it to, and more often than not it’s the mind that holds the body back. We’ll look at the components of mental toughness and how that can be brought into OCR and then back into our daily lives in later issues. For now we’ll look at the benefits of harnessing the skills and ability YOUR age brings along with the benefits of refusing to be restricted by a number. In simplified terms, we all have two brains and two ways of thinking. Although there are many neurological subtleties we basically use two systems, conveniently labelled system 1 and system 2. System 1 looks after all the stuff we aren’t really thinking about and processing this automatically and subconsciously. System 2 in direct contrast looks after all the thoughts we are conscious of having. System 1 is very fast and efficient whereas system 2 is slow and cumbersome. System 1 is right 99.9% of the time, which is just as well as it is controlling functions such as your heart rate, breathing and most of your vision and balance. System 2, well that’s both your inner genius AND your inner chimp. So it’s not too hard to work out which system race directors are ultimately targeting. They are doing their very best to put system 1 under so much stress in just keeping you breathing and mostly upright that there’s no energy left for your inner genius leaving your inner chimp to run a mock. You know they’ve succeeded if you’ve no clue where to go to next and you are tripping over tree roots despite still being able to refocus for the rope traverse between 30ft high obstacles. Lucky for us, OCR brains of all ages have a trick up their sleeve to not just deal with but over come these tactics. Working alongside systems 1 and 2 we have banks of knowledge that can be accessed consciously

Obstacle Race | Issue 2

Issue 2 | Obstacle Race

and unconsciously. In relative terms, as youths we lack experience so we have to solve problems consciously as we go along. Whereas as the older we get the more experiences we have had that are similar to what we are facing and we simply, quickly and subconsciously apply the solution that worked last time (schemas). Luckily for the youth amongst us their conscious processing speed is much quicker and soon adopts these new schemas. “The best time to plant a tree is 20 years ago, the second best is now.” (Ancient Japanese Proverb). Great news for those of 20 years older than we’d love to be, better news for the younger generations. OCR offers so many opportunities for growth and positive development. Few sports offer constant positive feedback, it’s perfect for kids. Especially in a world where their parents and grandparents can look back more readily at having climbed trees, waded through muddy puddles and laid in nettles just ‘because’. Kids these days miss out on all of that, not because they choose to sit glued to a console moving some computer generated figure through simulated adventures but because somehow ‘society’ now views these activities as too ‘risky’. I suspect OCR parents are actually less likely to fall into the traps of over protection brought on by well-meaning but fearful and paranoid reaction to unbalanced media reports invading our homes. It is all too easy to soak up all the negative coverage and believe the world outside our front door is far too risky for our kids to be left to play freely in. Maybe it’s actually wise to minimise whatever that actual risk may be. If only there was a controlled environment in which kids could really test themselves safely. A place where mum,

dad, guardians, brothers, sisters, grandparents et al could play together? A place where kids can learn the benefits of team work, where they get to see mum and dad doing awesome stuff. A place where they are exposed to a far wider range of society and abilities than they are elsewhere. OCR is the perfect environment for kids to have fun, learn and grow. Kids need challenges to grow their confidence. OCR gives parents and guardians the ideal opportunity to plan ahead and help ‘vaccinate’ kids against those challenges life will randomly throw at them. Study after study shows that we learn coping strategies from other parts of our lives that we adapt when times are hard. There’s no suggestion that losing your favourite pair of trainers in the mud and clagg is in anyway adequate ‘training’ for the loss of a loved one or other significant event. Without doubt though OCR more directly demonstrates to us the wisdom of phrases such as Winston Churchill’s “When you are going through hell, keep going!” A lesson for us all, kids of all ages, even those of us who now more readily identify with the adventurous spirit of Compo from Last of the Summer Wine than trying to emulate the all action problems solvers like Jason Bourne and GI Jane. Yet we all get the chance to play at being the super hero, or at least the choice of fancy dress in OCR certainly suggests that. Please remember; playing together is an essential trait of happy, healthy families. Certainly our children need to do their chores, and of course they need discipline with consistency, but what they also need desperately from their parents is pratting around in the mud!

There are people out there who like Star Trek or Star Wars or being a guy - but wearing women’s clothes. At obstacle race magazine, we respect you all but we really want to focus on the people out there who like to chase down a finish line, over come obstacles and get down in the mud. Just like Dave (who at weekends – prefers to be called Mandy) Obstacle Race Magazine recognises that not everyone wants to share their love of OCR (or any other kind of activity – wink wink) on regular social networking sites.

introduce themselves and say hi, before contributing to the hot topics of the day. TALK MUD wants to know what you think. We want every walk of life from anywhere around the globe to know that there is always someone on TALK MUD who wants to chat about OCR. We want you to add links, add photo’s and make friends. TALK MUD is all about creating an umbrella community for the fantastic OCR family.

“TALK MUD” is a special place created by Obstacle Race Magazine for everyone nuts about OCR to be able to talk about it without all your normal – clean, couch potato friends thinking that you’re far too healthy or a little bit strange.

TALK MUD is still quite new and basic but growing day by day and will continue to evolve too. By the end of MAY this year, we will not only have a strong Canadian following but also an Aussie and UK presence too. The rest of the world will soon catch up.

We have some great debates already live on TALK MUD about various elements of OCR. Folk are chatting about the best race organisations, events, kit and training. There’s even a thread simply there for everyone to

So what are you waiting for? JOIN UP AND JOIN IN TODAY AND SAY G’DAY!!

VISIT WWW.TALKMUD.COM JOIN UP AND JOIN IN 48

Obstacle Race | Issue 2

Issue 2 | Obstacle Race

TRAINING GUIDE FOR THE NEXT GENERATION OCR RACERS Written By Coach Michael of Wild Forest Gym

As OCR racing is establishing itself, we are starting to see the next generation of racers stepping up to take on the elite at their game. We ask our Training Expert Coach Michael what advice does he has for the 12 –17 year old who wants to get into obstacle racing. The first thing as a coach I must reinforce is the matter of safety. Obstacle racing has its risks due to the very scale of some of the man-made and natural obstacles along with the arduous trails, hills and mud that every racer is exposed to. As a parent you may question whether you would want to let your son or daughter enter such an event. Well, from a parents point of view I can tell you that last year at the age of 14-yrs-old I let my son Ross, not only enter his first Spartan Race, but he went on to compete and became the youngest Spartan Race Trifecta by completing a 7k Sprint 25 obstacles, 14k Super 35 obstacle & a 24k Beast 50 obstacle race. He was tested to the bitter end, but as a proud father he crossed the finishing line where others gave up or couldn’t even contemplate starting. So how does a teenager prepare for an Obstacle Race? Field & Track Athletics – Most high schools have athletics. For those who don’t or those that have limited facilities, then it is worth checking out your local athletics club to develop some key OCR skills. Most include track events such as: short & long distance running and of course hurdles and the steeplechase. Running is a key aspect to racing, so it is good to explore some short-distance running to develop fasttwitch explosive muscle development and longer distances to develop running endurance. Field events include: the long jump, high jump, triple jump, javelin, hammer throw, pole vault, discus throw and shot put. Each of these events help to develop: co-ordination, balance, agility, dexterity

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and flexibility. Combined together the field and track events form part of a series of ‘natural movements’ that are vital for OCR racing: lifting, throwing, catching, balancing, running, jumping and landing. Cross Country Running – This is the closest form of running you can do to simulate the running aspect to obstacle racing. If you can’t do it at school then definitely check out your local athletics/running club. Most clubs and schools enter local cross country leagues, which will be a great opportunity to test your running in a race environment on muddy, cross country and forest trails. Just remember when it comes to OCR racing, you will not be able to wear spikes. So I would recommend testing out some trail shoes. My current favourite, which all my TEAM Wild Forest gym OCR Athletes are wearing are the awesome inov-8 Off Trail Range. P.E. and Gymnastics – Similarly at school or your local gymnastics club. Good apparatus to check out is the: trampoline, balance beam, vault, uneven bars, horse, rings, parallel bars and high bar. Even some floor work will be great for balance, co-ordination and agility. Forest Trails – The forest is the best environment to train as it has it ascents, descents, mud, roots and rutted trails. Plus there are natural obstacles. For safety reasons always be accompanied by a competent adult as accidents do happen. It is the very nature of trail running that it will bite back at you. When you lose focus or concentration on the terrain. Trail running will teach you how to adapt to the terrain and obstacles around you. Plus it will start to develop your ankles, knees and stability muscles, so as to enable you to reduce the risk of such injuries. Indoor Rock Climbing – Here’s an opportunity to have fun

and develop hand strength, co-ordination and upper body strength. Many leisure centres have a bouldering wall where you can go along with your friends whilst learning some vital skills, build your strength. Safety Skills – Marital arts and judo teach safety rolls and falls. In judo they’re known as Ukemi. Check out this link judoinfo.com/ukemi.htm They are so important when you do not have the luxury of padded gym mats to break your fall. Just remember when you race, you will fall, however good you are. So learn some basic safety falls, so that you can respond to falling forward, to the side and backwards. The most important one is a break roll. Crawling like an animal – Yep it’s time to get on your hands and knees and get a bit muddy. Often known as the bear crawl, this hand ‘n’ foot crawl is a necessity when going under camo nets & barb wire, going through pipes and tunnels or just for getting up the hill when the it’s too muddy or steep to stand, or you are just fatigued. For full instructions visit this link bit.ly/wfgbearcrawl. Kit – You don’t need much, but having the right kit is the difference of being safe, comfortable and you enjoying yourself. Most importantly is a good pair of trail shoes. For a suggested kit list visit bit.ly/wfgkitlist Parental Support – Before your parents have the opportunity of telling you ‘no way – its too dangerous’ then I suggest you have a strategy!

Tell your parents not to worry, as one of them can do an obstacle race with you. What a great parent & son/ daughter thing to experience. Umm. But seriously, you could do it together. Although I let my son Ross do the 7k Spartan Sprint on his own, a raced with him doing the Spartan Super & Beast. Not only did he need me, but it was the most amazing father and son experience for any dad’s or mum’s out there. All in all there are some races I will let him race on his own, now at 15-years-old. But similarly at the Nuts Challenge this year we raced side-by-side because it was 100 obstacles over 7k, which was daunting and challenging. But seriously parents I was happy to let him race, because I was there to look out for him, whilst his mother was cheering from the sidelines. So be sensible. Get them on your side and make it a family thing.

Don’t bring loads of mud and dirt into the house. This will be the biggest turn off for your mum in particular. So don’t throw your dirty kit around the place, ask mum or dad what shall I do with my muddy shoes……rather than being shouted at and them saying enough is enough. So Ross, if you are reading this article, you can clean your own shoes after your next race! But seriously be safe, have fun, get race ready and bring your friends along. Plus you could find a good cause to raise money for.

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BORN SURVIVOR

BORN SURVIVOR Words by Shaun Gash

Born Survivor has been in the planning for me and Andrew for the past 6 months where we have had relentless meetings with the Chief of Born Survivor to ensure all preparations were in place for us to take part and conquer the course in our wheelchairs. There were undoubtedly reservations from both parts with sleepless nights of specific obstacles that could cause concerns and plans as to how these could be tackled. As this was going on we were both continuing with our training so we were in physical condition to tackle what lay ahead. Not only did we have to make sure we were physically fit but more importantly prepare our wheelchairs and safety protection gear to look after our bodies, as the biggest fear for both of us was to cause damage to ourselves and end up with pressure sores. As we are both wheelchair bound paraplegics pressure sores would mean months in bed as our bodies attempted to heal itself and with having no feeling from our chests down this would be a long healing process. Wendy Tewnion, Marketing Director from Race Face Performance replied to my email with regards supplying protection gear for us to use was fantastic. They allowed us to choose which brand of protection gear they manufacture would be the most appropriate for what we need. Race Face are based in Vancouver, B.C., Canada, Race Face Performance Products have been designing and manufacturing leading-edge performance cycling components, clothing, and protection for more than 20 years. They are a global cycling brand with product distribution in more than 40 countries and a roster of multidisciplined professional athletes and organizations around the world. Next was acquiring a freewheel to use to help get over the tough terrain around Lowther Castle, support from Gerald Simmons provided us with this adaption. The Freewheel is a rugged, lightweight (under 5lb) add on wheel which quickly clamps simply and securely to the onepiece footrest of your rigid-framed (non folding) wheelchair, allowing you to push over surfaces that would otherwise be difficult or impossible. The FreeWheel lifts the front castors off the ground, turning your wheelchair into a sturdy threewheeler that can take you almost anywhere you want to go. Grass, kerbs, and rough roads can be easily navigated, resulting in vastly increased mobility and independence. The Tim Sheppherd from Snow Sheppherd company contacted me to offer specialise gloves to protect our hands as we pushed through the mud and tunnels. WE WERE SET! More exciting was the day before I was supplied with the loan of a Drift HD Ghost camera supplied by Action Cameras in London to record the event. This was going to be fitted on my shoulder so I could capture all the action from the perspective of a wheelchair user.

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The day began with me popping to the barbers to get my pink Mohican sorted to match the uniform of the team and then making our way to VVV Health Club to catch up with the rest of the team all dressed in our pink tshirts which were supplied by Simon Cranston the owner of VVV and our team captain. David Davies, the father to one of the Lancaster Bulldogs Pups wheelchair basketball players, was drafted in as the official photographer of the day and began snapping away to ensure we had fond memories of the day. Arriving on site in the beautiful setting of Lowther Castle we parked up and set our wheelchairs up ready for action. Watching the droves of people arrive and spotting the pink VVV members as we all made our way down to the village, this must have been the warm up as we wheeled down the hill. We were met by the Chief who briefed us of the course and reminded us which route we needed to take on what obstacles, although we both nodded and agreed the adrenalin was pumping and we didn’t take in what was said. Anyway for a stubborn paraplegic someone telling you not to go a certain way wasn’t going to stop me! That’s it we registered acquired our numbers set camera attached and checked and switched on. Making my way to the start as I turned the corner I was confronted with a sea of pink form the VVV team it was emotional before we started. Myself and Andrew sat at the front as the straps were prepared and attached to our wheelchairs ready for us to be pulled as we pushed through the tough terrain and conquering the course. The Chief got the crowd going introducing each team and making a special announcement for us as we were attempting this in wheelchairs!!! How are they going to do that was the thoughts of a few. The countdown began and we were off… wheels moving a flow of pink making its way up the embankment lead by the wheelchairs it was like something out of Ben Hur as we went through the smoke and that was it no turning back now! I felt like I had some thorough bred stallions as Simon Cranston, Mark Grayson and Ian Ralston galloped up the hill with my wife, Dawn, pushing from behind to help get up the slope. Racing ahead and in a gallop state of mind with me shouting MUSH MUSH! Andrew with his huskies, Dave O’Gorman and Ryan Hargreaves and Andrews wife Libby at the helm driving his purple chariot onwards and upwards. Going through the first couple of obstacles I managed to rip the nail on my thumb from catching it on the frame of the wheelchair, bleeding and wiping it on my tshirt the adrenalin was kicking in for me to realise the damage I had actually done. The first small part of the course my self and Andrew were settling our nerves and not really taking on the challenge as it was set out, until we reached the first river crossing and took the ultimate plunge which then set the scene for the rest of the journey. Wheeling to the edge of the embankment supported by the 50 strong VVV pink brigade quick discussion took place to decide how we were going to do this. I just said get me out of the chair onto the ground and we can bum shuffle our way down to the waters edge. Both myself and Andrew each with our team of supporters picked us up and in we went into the icy cold river, from my face the cold hit me and I was thankful for only being able to feel from my chest upwards. But making a joke saying bloody hell I cant feel my legs, that was the humour and motivation we all needed to trust each other and make our way across. Reaching the other side with our trusted wheelchairs

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waiting we set off to make our way up the first steep slope, one of the areas we were advised to detour but hey! I was the leading wheelchair and the realisation of the pathway getting smaller and the wheelchair width being wider than the path was hair raising. But thankfully we managed to get through this terrain and catch our breath as we headed onwards and upwards to the next daunting obstacle. At each obstacle there were marshals supporting and just watching over us in case they needed to call the Chief or in seriousness there were any difficulties we came across. Following the pathway which was just bog slush and mud was a major challenge for the wheelchairs as they gathered all the mud leaves and mess in the wheels and spokes and everywhere you could imagine. At times slowing the turn of the wheel but with our trusted anchors and support we pushed through this terrain as a mighty team. This was not place for a wheelchair and especially as AA or the RAC wouldn’t even get near us if we got so much as a puncture or broken spoke. With continuous support kept flooding our way as we were passed by other Born Survivors all wanting to crack and conquer this massive challenge and difficult terrain we soldiered on in true form towards our next barrier and test of spirits. Coming to the Somme as it was rightfully named this was to test our courage and determination as a team and personally. With quick planning VVV team members dived into the trenches as they prepared themselves to catch hold of me and Andrew as we were lowered into the abyss of mud and filth, wet muddy and totally enjoying the experience. 4 trenches each with wet muddy slopes to get over were in front of the team but in true VVV spirit we were pushed pulled and carried through each mound with a waiting support of the ladies in pink, VVV full support. Once again overcoming every barrier and obstacle it was a short wheel to the next tunnels and watered mud which was guarded by barbed wire to give the added threat of pain. First Andrew dived through the tunnel with an army of pink VVV members at his side exiting to help and support him as he made his way through the filthy brown mudded water. Followed by me in my pink Mohican with Simon in front to give me a supportive hand to get through the tunnel and emerge into the same mudded water Andrew faced. Crawling with legs being dragged made my way up the embankment to accomplish another obstacle. Taking breath and gathering our thoughts and team, with Sally Wilkinson shouting get over yourself as she does in the spin class we wheeled off to face the next major hurdle in our path the TYRED wall. Moving through the forest not taking in the beauty we worked our way again through a muddy sludgy pathway to confront and pathway of what looked like big black tractor tyres to go across. Adam at the front made us realise that we were here for a reason and that was to take on anything Born Survivor could through at us and the wheelchairs. Forming 2 VVV pink lines which faced each other it turned into a pass the paraplegic as they supported me across the tyres to reach the other side with my wheelchair waiting and the applause echoing with the magnificent team work shown to carry us across the tyres. Another team trek to gather thoughts and reflect on the last obstacle we were then faced with the Pendulum, I wheeled up to the edge with the marshals asking if I was going to do this. Looking and smiling I grabbed the rope as far as I could reach and launched myself out of the chair and across the trench landing safely on the other side and like a child saying AGAIN AGAIN. Getting into my chair

and another applause was heard as we turned and say Andrew fly across the trench as well…ACCOMPLISHED!!!! This was the same reaction and team effort with every obstacle we faced and it kept the spirits and motivation throughout the course, overcoming barriers like life throws at us. Looking focusing and achieving every time… never say never and that was the aim and commitment of the team. Of all the obstacles we achieved and conquered on that day the highlight must be the 10ft wall, OVER THE TOP. Wheeling up to this I knew this was going to be the accomplishment of all, Simon and Samantha together with Dawn weren’t sure of this. Adam came up with the idea of using the straps we had been using to pull me to get them under my bottom and hurl the straps to VVV members at the top so I could pull up and they would do the same. It was if sound stopped as everyone around gasped as I hurled myself out of the chair and together with the boys at the top pulled myself up to the top of the wall. Pulling myself over with the help of the team I settled on the hay bale and just took it all in… looking at everyone saying who’s disabled and then tongue in cheek saying you lot are all crazy! Getting to my chair I was confronted by the Chief who said I got a message over the radio to say one of the wheelchair guys has just gone over the 10ft wall…don’t give me a heart attack! The moving through the rest of the obstacles we came to the final river crossing where we had to go under and then back across on a man made bridge spectators and other participants all encouraging and motivating us over we did it, cold, wet and emotional. Finishing as a team not pink but a mixture of pink and brown we wheeled up to the final hurdle being pulled up the ramp to come to the top of the finishing line. Arms in the air and feeling like kings with an amazing team around us, my wife at my side all the way as my rock with my cousin Steve Hooghimestra as my anchor and Andrew with his wife Libby and Uncle Ryan smashed it. In the 23 years I have been in a wheelchair apart from my marriage and the birth of my kids this is the greatest achievement ever! A massive thanks to Born Survivor for allowing us to do this, VVV Health and Leisure Club with owner Simon Cranston for being with us all the way, Race Face for their protection and Snow Sheppherd for the gloves and Gerald Simmons for the free wheels. BUT MOST OF ALL TO EVERY MEMBER OF THE VVV TEAM WHO SHOWED THAT AS A TEAM ANYTHING CAN BE ACHIEVED THROUGH TEAMWORK AND DETERMINATION. What a family we have!

CONTACT SHAUN SHAUNGASH70@GMAIL.COM OR ANDY HARTS123@BTINTERNET.COM WWW.LANCASTERBULLDOGS.CO.UK Issue 2 | Obstacle Race

ULTM8 WARRIOR The Ultm8 Warrior Challenge is the creation of Daniel Scott. You won’t find a guy who is more passionate about getting kids away from their computers and back out playing in the fresh air! He has designed his courses so that kids get a real taste of the obstacle races we love. Daniel found that at many obstacle race events there was a need for a junior option. Parents were turning up with children in tow with little for them to do but watch the race. And with the logistics of planning the main race itself, the organisers had no time to plan and deliver a mini obstacle course. So instead, Daniel with his ‘Ultm8 Warrior’ takes all the hassle away from the race directors, and allows the kids to take part in a race and earn a medal like Mum and Dad. So Daniel, tell us a little more about what your team does at Ultm8 Warrior. MY STORY SO FAR… From the age of 7 I have participated in almost every sport known to mankind! My first experience of coaching kids was when I was 15 at my local martial arts club. Back then and to this day I have always found youngsters not only the most fun but also the most rewarding to work with. During my time at Bournemouth University (at which I attained a 2:1 Degree in Sport Psychology & Coaching Sciences) I discovered the world of obstacle racing by taking part in the UK’s first ever Spartan Race. As part of the degree, I chose to spend my work based placement year with the Spartan Team. With them I helped market, organise and deliver almost 20 events over the course of 2 seasons. I was also tasked with being the Race Director for the first Spartan Race in Scotland in 2012. I sourced the venue, lead the marketing campaign and was responsible for logistics and for running the event on the day. I loved it! During my final season in the UK I designed, constructed and delivered the Spartan Kids Race. THE BIRTH OF ULTM8 WARRIOR Ultm8 Warrior was born out of my love for both coaching kids and event organising. I wanted to create something that was both fun and inclusive at the same time as being accessible to children from every background. The number 1 benefit of holding obstacle course challenges for juniors is that the activity is 100% inclusive. No sitting on the bench or waiting for a pass on the wing… everyone gets involved from start to finish!

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CONTACT ULTM8 WARRIOR WEBSITE: WWW.ULTM8WARRIOR.CO.UK E-MAIL: ULTM8.WARRIOR@GMAIL.COM FACEBOOK: FACEBOOK.COM/ULTM8WARRIOR TWITTER: @ULTM8_WARRIOR I decided to combine the junior obstacle course with themes of various Warrior Tribes as it provides a great platform to develop a whole range of skills. The fundamentals of movement (agility, balance coordination) are key components in all sports and can often be overlooked by coaches. Each warrior tribe provides a logical platform for children to develop their fundamentals. For example, the Ninjas needed expert balance to creep across roof tops undetected where as the Vikings needed to be strong and able to move with a heavy shield on one arm. OBSTACLES When designing kids obstacles it was imperative to make sure that they were safe, fun and totally mobile. Mobility and size are what separates our obstacles to those monstrous constructions found on the adult courses! We have the standard military style obstacles such as Over & Unders, Rope & Camo Net Crawls, Balance Beams, Slip n’ Slide and A-frame slip ramps. Our defining features are our Warrior Themed obstacles; Aztec blowpipe shooting, Ninja star throwing, Viking shield carrying and Zulu spear throwing to name a few! The majority of our obstacles are wooden constructions and are in proportion to the little warriors who are tackling them. As we are a pioneering company in the realms of Junior OCR’s, our obstacles need to be primarily safe. Therefore we are not yet creating any obstacles that involve deep-water or any significant height. We have plans to build large “feature” obstacles next season and will keep you all posted on our progress with those! Designing and constructing obstacles has been a passion of mine ever since I spent a month forging the Trojan Horse used at the London Spartan Sprint 2012. I am always finding inspiration for new obstacles and will never stop creating new challenges for the younger generation. Ultm8 Warrior is in the process of devising a whole new set of obstacles that will be big, light, incredibly compact and durable. However, as we are only in the design phase and have not yet patented our masterpiece, we’ll be leaving the rest to your imagination! JUNIOR CHALLENGES Throughout 2014, Ultm8 Warrior will be running Junior Challenges in collaboration with the following OCR events: The Ram Run, The Nuts Challenge, Rock Solid Races, Iron Run, 1 True Grit, Dirty Dozen Races, Beat The Bog, Monster race, X-Runner & The Pandemonium Obstacle Race. These events will offer a 1 or 2Km obstacle course and be on offer for junior mud lovers aged 5 to 15. These challenges cost £5 to enter and every child who crosses the finish line receives an Ultm8 Warrior medal!

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For every Junior Challenge this year, a 1Km heat will be held at 12:30 and a 2Km heat at 13:00. Look out for our Junior Challenges at the upcoming events: Beat The Bog Sunday 27th April Preston Court Canterbury Monster Race Saturday 17th May Cornbury Park, Oxfordshire X-Runner: Mad Monk Sunday 18th May Derby RFC Derbyshire Pandemonium Obstacle Race Sunday 8th June North Colerne Bath X-Runner: Water Wipeout Saturday 21st June The National Water Sports Centre Nottingham Dirty Dozen: South West Sunday 22nd June Camp Wood Lodge Monmouthshire Dirty Dozen: London East Saturday 16th August Barleylands Farm Essex Pandemonium Obstacle Race Sunday 17th August Bulkington Warwickshire The Nuts Challenge Saturday 30th August Swires Farm Dorking Dirt Dozen: UK OCR Championships Sunday 28th September The Hop Farm Family Park Kent Monster Race Saturday 1st November Charlton Park Wiltshire TIME TRIALS In addition to our “Junior Challenges”, we are also delivering “Time Trial” obstacle courses at Village & School fairs, Sports Clubs, The F1 Grand Prix & Moto GP! These are 100m courses with 12 obstacles run throughout the duration of the event. Children are timed and a Top Gear style leader board will be kept, goody bags go out to the fastest boy and girl at the end of the day. At these events we only charge £3, for which the child gets as many attempts as they wish throughout the day and an Ultm8 Warrior wrist band as a form of entry pass!

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Time trials are a great way to give kids a taste of obstacle course racing, it only takes 1-2mins to complete but is enough to get them hooked for life! We hope to develop time trials into fully competitive sprinting races in addition to the longer distance challenges. Get in touch if you’re interested in Ultm8 Warrior holding a Time Trial at your School, Club or event!

ULTM8 WARRIOR IN SCHOOLS AFTER SCHOOL CLUBS Our after school clubs are called the Ultm8 Warrior Series and are held at schools local to the Ultm8 Warrior HQ in Hertfordshire. Little Warriors receive a certificate on the first session as well as their first tribe sticker. There are 8 stickers to collect and adhere to the shield on their certificate. Children are encouraged to collect all the stickers to complete their colourful Ultm8 Warrior shield! On the last session, every warrior receives a free Ultm8 Warrior T-Shirt and is given some face paint for the final charge! Each series is run for the duration of half a term (5-7 weeks) for 1 hour on the school field. Every week they run through a slightly different obstacle course and take on Warrior games and training tailored to a different theme each week. The course consists of 15 or so obstacles plus a few themed ones such as Ninja star throwing, Viking shield carrying and Zulu spear throwing! Warrior games are themed on the tribe of the week and are geared towards developing a specific fundamental skill. For example, the final game in the Roman session is called “protect the emperor”; the Roman team must form a shield tortoise around the designated “emperor” and get him across the battlefield to safety, the Barbarian team must bombard the tortoise with foam balls and try to land a hit on the emperor! The schools have all been really keen and the feedback from children, parents and teachers has been fantastic. Teachers like the fact that it is totally inclusive and rewarding for children each week as they complete the challenges. Any child can take part regardless of their age, size or athletic ability. The competitive element in the Warrior Series is improving on their previous time. So far we have delivered Warrior Series at 6 schools with another 10 booked in for the summer term. We also offer the after school sessions as an extra curricular PE class and are due to run a few series where the costs are covered by the school’s PE funding. If you’d like Ultm8 Warrior to come to your school then please contact us via our website. SCHOOL CHALLENGE DAYS In the summer term of 2014 we are set to run School Challenge Days at 9 Primary, Junior and Middle Schools in Hertfordshire to over 2000 little warriors! These are events were we run every class through our obstacle course throughout the duration of 1 typical school day. Sessions with each class can be from 20 to 45mins depending on the size of the school. However long the sessions, the last 20mins are taken up with running the Ultm8 Warrior obstacle course! Every finisher gets a medal and awards for warrior spirit are given out at an assembly at the end of the day. For the School Challenge Days in Hertfordshire, we are fortunate to have most of the events funded by local county councillors. Although this funding is not a viable option in

other areas of the UK, additional PE funding is available for every primary school. The cost of a Challenge Day at a typical single form entry school is around £550 (that’s just over £2 per child!). These events are a great way to introduce obstacle course racing to a large number of future mud lovers all at once! Our intentions are to develop these “Challenge” days into the …Primary School Championships. An internal school competition would lead to inter-school, county and regional competitions. Not only will Ultm8 Warrior be sourcing out future OCR (and maybe even Olympic) stars, but also promote OCR racing to thousands of children in multiple areas of the country. If you’d like to see your little mud lovers take on the Ultm8 Warrior Challenge at your school, please get in touch via our website! ULTM8 WARRIOR CHALLENGES Our end goal at Ultm8 Warrior is to establish globally recognised Junior Obstacle Course Races throughout the UK, USA and other emerging OCR countries! The Ultm8 Warrior Challenges are our main events, a 1,2 & 3Km course (not laps of 1Km) through 8 “warrior zones” containing over 35 obstacles! These courses will have additional obstacles such as the mighty Thor, the Aztec Temple and the Trojan Horse! In our first year we are anticipating that up to 300 little warriors will tackle each of our four Ultm8 Warrior challenges. However, our maximum capacity for these type events is 1500 (numbers we expect to hit by the end of 2015). These events only cost £5 to enter and will be a challenge your little ones will remember for a long time! Details on our four Ultm8 Warrior Challenges for this year can be found below: Kent Ultm8 Warrior Challenge Vigo RFC Sunday 1st June 08:00 – 14:00 Reading Ultm8 Warrior Challenge Reading RFC Saturday 28th June 08:00 – 14:00 Cambridge Ultm8 Warrior Challenge Cambridge RFC Saturday 12 June 08:00 – 14:00 Leicester Ultm8 Warrior Challenge Sunday 13th June Leicester Forest RFC 08:00 – 14:00 Register your little warrior for one of our Ultm8 Warrior Challenges on the webpage below: ultm8warrior.co.uk/ultm8-warrior-challenges PARTICIPATION NUMBERS By the end of 2014, we estimate that over 3200 little warriors will have crossed the Ultm8 Warrior finish line! 450 from our after school Warrior Series; around 750 from Junior Challenges, Time Trials and Ultm8 Warrior Challenges; and almost 2000 of these will be through our School Challenge Days! Our goal is to be delivering obstacle course challenges to over 10,000 youngsters on an annual basis by the end of 2015.

THE FUTURE Ultm8 Warrior is currently the only obstacle course challenge available in the UK that is exclusively for juniors. We intend to grow and develop our obstacle course over the next 18 months into a market leading challenge for kids. Our school events and Warrior Series will run throughout the year and form a basis to deliver the School Championships. As the major OCR companies we work with grow, we aim to help them develop their own unique Junior Challenges. In the not too distant future, Ultm8 Warrior sets its sights on independent Junior Obstacle Course Races. We’d like to eventually offer county, regional and national competitions for kids of all ages throughout the UK.

Issue 2 | Obstacle Race

5K TRAINING PLAN FOR BEGINNERS

WEEK1 WEEK2 Day Day Day Day Day Day Day

1: 2: 3: 4: 5: 6: 7:

Jog 1 minute, walk 1 min – repeat 6 times Rest or cross-train Jog 2 minutes, walk 1 min – repeat 6 times Rest Jog 3 minutes, walk 1 min – repeat 6 times Rest or cross-train Jog 4 minutes, walk 1 minute-repeat 6 times

Day 1: Rest Day 2: Jog 5 minutes, walk 2 min – repeat 4 times Day 3: Rest or cross-train Day 4: Jog 6 minutes, walk 2 min – repeat 5 times Day 5: Rest Day 6: Jog 7 minutes mile, walk 2 min – repeat 6 times Day 7: Rest or cross-train

WEEK3 WEEK4 Day Day Day Day Day Day Day

The best thing about 5K OCR races is that they’re perfect for everybody. A perfect distance of obstacle race for novice racers, as well as a challenging test of strength and speed for even the most competitive of runners. The Obstacle Race Magazine 5K training plan in this issue will help to take you from a total beginner to smashing your first 5k in just a matter of weeks. While we’ve tried to make this perfect for everybody please don’t forget that some may progress faster than others. So please adapt it to suit yourself, make it your own. Before moving on from one level to the next be sure you're in shape to follow that particular training schedule. All you’ll need to start is some sort of timing device. These training pieces have been put together for us here at the magazine by a world class obstacle racer who has tried and tested these plans time and time again with his clients. Although this person didn’t want to be named due to sponsorship restrictions we would like to thank them very much for putting these together for us. At the end of this six week plan you'll be ready to run the 5k distance without a walking break. Before starting this plan remember we have made this only six weeks long so there’s time for you to repeat any of the weeks again if you feel you need more time. Next issue is the 10k plan.

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1: 2: 3: 4: 5: 6: 7:

Jog 10 minutes, walk 2 min – repeat 2 times Cross-train Jog 12 minutes, walk 2 min – repeat 2 times Rest Jog 13 minutes, walk 2 min – repeat 2 times Rest or cross-train Rest

Day Day Day Day Day Day Day

1: 2: 3: 4: 5: 6: 7:

Run 15 minutes, walk 2 min - repeat 2 times Cross-train Run 17 minutes, walk 2 min, run 7 min Rest Run 19 minutes, walk 2 min, run 7 min Rest or cross-train Rest

WEEK5 WEEK6 Day Day Day Day Day Day Day

1: 2: 3: 4: 5: 6: 7:

Run 20 minutes, walk 1 min, run 6 min Cross-train Run 24 minutes Rest Run 26 minutes Rest or cross-train Rest

Day Day Day Day Day Day Day

1: 2: 3: 4: 5: 6: 7:

Run 28 minutes Rest or cross-train Run 30 minutes Rest Run 20 minutes Rest Race! Run 5k !!

Issue 2 | Obstacle Race

ALWAYS WITH A SMILE Written by Joel Hicks

This issues adventures include, The Major Series, Supershot Challenge, Night Terror and World Down Syndrome Day Some might question why… but obstacle racing is undoubtedly the fastest growing fitness challenge sweeping the globe today, with literally hundreds of races taking place in the UK alone. What sets this ‘sport’ apart from most of its rivals is that its events appeal not only to the hardcore athlete but also to those average joe’s who simply want to have fun or set themselves a personal challenge. My association with many of the UK’s foremost obstacle races dates back more than a decade, and began with ’Tough Guy’ - the race which first started this world-wide craze way back in 1987… and from the very beginnings of ‘Always With A Smile’ eight years ago, I’ve always actively encouraged first timers to join the foundation on one of its many jaunts into the quagmire of the obstacle race world. A fact non more evident than in early March, when I returned to an event that I did for the first time last year called ‘The Major Series’… this time however, I had a small army of ‘Smilers’ taking part in their first ever obstacle race! I had selected this event for my new-comers as it is an ideal challenge for first timers. Set in the grounds of the Merevale Estate in Warwickshire, and ran by British Military Fitness, it describes itself as the UK’s most friendly obstacle race. With both 5k and 10k challenges, our team of un-soiled took on the shorter distance - as rather than missing out on obstacles, what this event does so well is to send the 10k eventers out running for more leg work, whilst condensing all of the main challenges into the shorter course. Having taken on ‘The Major’ last year, I also knew that the event is all about teamwork and fun… with more than 40 of the major’s ‘troops’ littering the course on the day, encouraging you every step of the way between the obstacles, hills, mud and water… of which there was plenty! Just a few hundred metres into the race, three of our team learned what obstacle racing is all about… stuck in the mud, literally unable to pull their feet from the thick earthy glue which swallowed them up to their knees, it was down to the other team members to dig them out and heave them free from the stinking mud swamp.

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From that point onwards, each member of team ‘Always With A Smile’ took on the entire challenge with a huge grin… or, at times, grimace! Whether crawling underneath barbed wire, leaping over fences, sliding down a massive water slide or hopping on a space hopper (one of the more unusual obstacle challenges on this course!), each challenge was overcome with singular grit and determination or with a helping hand from a team mate or complete stranger alike - and in obstacle racing that helping hand is always welcomed no matter how ‘seasoned’ an entrant you may be. Wading through a lake at chest height brought shrieks of fear from another team who took to the course at the same time as our group of ‘Smilers’… and so, in the spirit of obstacle racing, one of the ladies in that team climbed onto my back and was carried above the water for more than 20 yards… that was until a slip just two metres from the bank brought us both crashing down into freezing water, to roars of laughter from both her teams mates and mine! And, for me, that is what obstacle racing is all about… and it is why it appeals to the masses… Yes, you might initially enter an event to take on the physical challenge that you yourself have to overcome in order to complete the race, but as you get deeper into the course, as you become muddier and wetter, you realise it’s not about running a fast time, or coming in the top one hundred, instead it’s about the spirit of taking part and the fun and laughter which can be had in what can seem the most challenging or circumstances. Having crossed the finish line and completed their first obstacle race, the team were already engrossed in discussion of future events and activities. Like many others before them, and like many others to come, one suspects that this won’t be the last time we see such a team tackle the mud and glory of an obstacle race with the ‘Always With A Smile’ foundation… although whether they’d be ready to take on the challenge that awaited me just one short week later, I’m not so sure! Now in life it’s sometimes hard to stand out from the crowd... and similarly, it is getting harder and harder for obstacle race events to grab the attention of the muddied trainer community. Several of the high profile events undertake massive year long marketing campaigns, spending hundreds of thousands of pounds in the process in order to attract the

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paying public, whilst others offer a winners purse into five figures. For those events just starting out, just like many an obstacle course runner, it can be difficult to get a sure foothold amongst the stiff competition. As such, some of the newest events are really beginning to push the boundaries of innovation, creativity and (I’m not going to lie...) pain, when devising their strategy for mixing with the big boys. And none more so, than the ‘Supershot Challenge’... The worlds first obstacle course race with a paintball zone included within it.

YES, YOU HEARD IT RIGHT ... A PAINTBALL ZONE! And, in disbelief more than anything else, I accepted an invitation by the organisers to run the gauntlet at the inaugural event held at Finmere Airfield, near Milton Keynes. Now as someone who has taken part in the activity of paintball (incidentally in my former profession as a teacher), I can remember the cutting pain that ran through my body as a group of students shot me near to a dozen times in the back from point blank range. Insult was added to injury when I turned around to see that the hysterical female students who had cut me down were, in fact, on my own team... though what this said about my popularity as a teacher is another story! As such, when planning for this event, I took some time to consider what I would wear. The balance, in all of the events that I do with the ‘Always With A Smile’ foundation, is in weighing up the practicalities of a costume against the distance or effort required in the challenge ahead. With the ‘Supershot Challenge’ I’d have run in chain mail if I could have gotten away with it, however the 10k multi-terrain course would have left me a broken man well before I’d ran into the cross hairs of the courses sharp shooters. And so, I opted to dress up as ‘V’ from the film ‘V For Vendetta’ with only a minimal amount of protection to ensure the Hicks family jewels would live to see another day! With that said, as I looked around at my fellow competitors prior to the off, that was considerably more than most had to protect them. As a rough estimate I’d say that 80% of the 400 or so entrants took to the course in no more than shorts and t-shirts - some even daring to bare their chests in the March sunshine! The course itself was relatively flat, and much of it ran over the soggy grasslands which surrounded the airfield. High winds the night before had caused one or two issues in terms of the course layout, an issue which the organisers themselves acknowledged even before the off, however there were plenty of marshals to guide you in the general direction. Surprisingly heavy on the legs, mainly due to the wet ground and sinking feeling underfoot, the obstacles included what I would describe as the fundamentals of any obstacle course... monkey bars, muddy trenches, water baths, sand bags, commando crawls and other ‘standard issue’ challenges. Admittedly basic in nature, they did break up the course at regular intervals and were enough to satisfy the demands of a novice competitor, though more experienced runners would have undoubtedly seen those hurdles as just the starter to the main course. The paintball zone came as the penultimate challenge... with every entrant donning full face protection on entering the woodland area designated for this part of the course. Four sharp shooters in camouflage gear stalked the zone, and it was only the dull ‘popping’ sound of their paintball

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firing weapons which hinted at their position. It was an exhilarating experience to say the least! As a runner you were constantly looking around, scanning the horizon, on the look out for a shooter as the odd scream echoed around the woodland... But it wasn’t until I took repeated fire to my back side that the memories of my paintball experience as a teacher replayed in my mind like a flashback in a Rambo film. The pain that shot through my body as pellet after pellet exploded in glorious colours over my fleshy behind brought tears to my eyes and yelps from my mouth. At this point my progress through the woodland came to virtual crawl... I did not want to be shot again. To ensure that no one left the course requiring treatment for PTSD, entrants were given the ‘get out’ of raising their hand high into the air if they had received enough punishment for one day and as I examined my bruised body that afternoon the thought that surrender might have been the best option did cross my mind. On leaving the paintball zone, the main feeling was one of relief... In my opinion, having taken a wallop or two during the last eight years in which the foundation has been in existence, this feature of the ‘Supershot Challenge’ ranks right up there with the most infamous in terms of fear factor and pain. But that wasn’t the final obstacle to face competitors as, in a rather innovative idea, on crossing the finish line all entrants had the option of then climbing a two storied frame so that they could leap off a platform on to a giant airbag. Given that this feature was technically an epilogue to the event, it allowed those with an acute sense of vertigo to slip off to collect their winners medal, and others runners to leap with joy at the fact they had survived a world first. On driving home, and uncomfortably shifting in my seat to ease the swelling, I took time to reflect on this first effort from the guys at ‘Supershot’. Do the race organisers have work to do in order to cement itself as a viable obstacle course race?... Undoubtedly yes. But has it the potential to make other events sit up and take notice?... Most definitely. My message to the established fraternity… you’ve been warned! The ‘Supershot Challenge’ and other events like it, are gunning for a share in the market through new and more extreme challenges. Make sure you’re not in their sights, or you could find yourselves staring down the barrel of an obstacle race Magnum... And to runners who tell tales of their bravery and exploits, and who pride themselves on a ‘no fear’ mantra… sign up for the next ‘Supershot Challenge’ and ask yourself, do you feel lucky punk?! Well do ya?! In continuing with the scared witless theme, I also engaged in my first night run during March, when I took part in the ‘Night Terror’ event. This multi-terrain 10k event, known as the scariest (and most fun) run in Bristol is set in the beautiful Ashton Court Estate - though, incidentally, if you want to actually appreciate the venue, make sure you get there early before the sun succumbs to darkness. Entrants all wore head torches to guide themselves along the route, which consisted mainly of gravel tracks and grassland, and to ensure the safety of all those running, the trail was littered with marshals and course-defining LEDs to light the way. Held in support of Macmillan Cancer Support, a sense of humour and fancy dress was encouraged, and most (if not all) of the runners had painted faces or an item of haunted clothing which added to what was a fantastically friendly and welcoming event. My arrival was greeted with a little confusion however, when I asked the organiser if they would mind if I didn’t run with a number pinned to my outfit. I assured them that they would not ‘lose’ me around the course, and that on having seen my costume it would make everything a lot clearer. Now, with close to 300 events under my belt as the

founder of the ‘Always With A Smile’ foundation, I have worn some pretty outrageous costumes in my time (except during the naked run, obviously!). However, my outfit for ‘Night Terror’ just about took the biscuit… Under the misguided belief that this was actually a 5k event not ten, I had opted to tackle the course whilst being held captive in a cage being carried by a seven foot tall gorilla! The gasps and giggles from my fellow racers as I warmed up and took to the start line nearly drowned out the 1980s hit ‘Ghost Town’ that echoed from the loud speakers! Nevertheless, having started the race with around 400 or so other entrants, it wasn’t long before I cut a lone figure in the darkness… well, just me and the gorilla that is. With night races, the practicalities of such events make it impossible to erect any man-made obstacles along the course… instead, it is the pitch black darkness and rough terrain which test your bravery on your way round. There were many fallers on route, as the top competitors still tried break the 40 minute mark despite not knowing exactly where their feet would be landing and what natural hazards lay upon the ground. I myself was lapped by at least half of the field as, whilst I remained fresh and fit, my gorilla seemed to fatigue more and more with each kilometre! Whilst the ‘Night Terror’ didn’t have any actors positioned around the course to scare the ‘hebejebes’ out of its runners (a tactic used by some of the other night races hosted in the UK), it was still an extremely satisfying event to be a part of. For those who are swift of foot and fancy challenging themselves in the dark, this race is certainly one to consider… as it is for the more casual fun runner who simply wishes to try something a little different. On a final note, and to finish with a little more colour, March 21st also brought us World Down Syndrome Day (WDSD) and the ‘Lots of Socks’ campaign. For those of you who missed it, in order to help raise awareness of what Down syndrome is, what it means to have Down syndrome, and how people with Down syndrome play a vital role in our lives and communities, people were simply asked to wear official ‘Lots of Socks’ socks on the day, or other brightly coloured socks, or long socks, or printed socks, or one sock… or maybe even three socks for three chromosomes… whatever you liked basically, to show support for those with Down syndrome. Although the day has passed, you can still get your official socks and support this wonderful cause, all you need to do is visit www.worlddownsyndromeday.org and do your bit. As you can see from the picture, I combined both my job and my foundation to help support WDSD. In the next issue, I’ll bring you right up to speed with the ‘Always With a Smile’ foundations latest endeavours, which will include… World Pillow Fight Day, the Wolf Run, the World Coal Carrying Championships and the Tetbury Woolsack Races, amongst others!

YOU CAN TAKE A LOOK AT JOEL’S ADVENTURES WITH THE ‘ALWAYS WITH A SMILE’ FOUNDATION AT WWW.ALWAYSWITHASMILE.COM, ON TWITTER @JOELHICKSAWAS AND ON FACEBOOK WWW.FACEBOOK.COM/JOELHICKSOFFICIAL. Issue 2 | Obstacle Race

PACK IT IN PACK IT OUT Written By Ben Kirkup Photography by Carl Wibberley

Earlier this year, the Nepalese authorities introduced rules that will require all climbers going beyond Everest basecamp to carry back 8kg of litter in addition to whatever waste they create themselves. This includes waste that has been discarded by the hundreds of fellow climbers that climb the mountain each year. Oxygen tanks, gas cylinders, beer cans, ropes and bodies clutter the beautiful mountain landscape, and the powers that be have said “No more.” Climbers who fail to meet this requirement could face a fine or possibly imprisonment. OCR events have done a great job of getting us out of cities and towns, but as I run around any obstacle race it saddens me to see that we don’t treat our beautiful countryside any better than Everest. Gel packets, energy bar wrappers, water bottles, wetsuits, fancy dress and gloves are all needlessly discarded around obstacle courses. If you think that Gorilla suit is a good idea at the start line, you’d better have what it takes to get it to the finish. We all make bad clothing choices, but there’s really no need to dump what you don’t want in a hedge and leave it to someone else to clean up. The same applies to food wrappers and drink bottles. We have to take responsibility to go home with everything we came with, to pack out what we pack in. It’s simply unacceptable to litter car parks with filthy, unwanted clothes, shoes, bags, wrappers and Mylar blankets. Yes, the clothes are smelly and covered in mud, and no, they’ll never pass the Daz doorstep challenge, but they’re yours. You brought them with you or picked them up at the Finish, and you need to take them home. This is far more than just a litter issue though and not a burden that should be carried solely by race goers; race organisers also need to be accountable. But don’t be fooled. If event operators need to employ a clean-up crew to follow us round then costs will only increase.

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KEEP IT CLEAN

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Later this year is the first Fuego y Agua race in the UK, a 20hr survival race in South Wales called The Celts. The Fuego & Agua philosophy is one that I think we would all do well to adopt: “to create challenging endurance events in unique locations that give back to these beautiful locations without taking anything more than beautiful memories and experiences.” At the Fuego y Agua race in Nicaragua last year, all race goers were encouraged to bring old shoes and trainers with them to give to the local villages; the racers also spent a day on the island of Ometepe collecting litter. Fuego & Agua races are cup-free too. In 2011, over 45,000 runners took part in the New York City Marathon, and over 100 tons of debris was picked up after the race from the water stops alone. At the Celts, racers have to bring a water filter and use natural resources to hydrate. There are unique challenges to adopting this hydration method for OCR events, but the point is there are alternatives to the singular use plastic cups. Other initiatives could include sustainable packaging for food and better facilities to segregate recyclable materials and waste. I love OCR, and I want to see the sport grow and be loved by everyone, including participants, spectators, organisers and hosts. We get see some wonderful parts of the countryside and go to places we might not normally visit. As such we’re usually stepping into someone else’s back yard and need to be mindful of that fact and respectful of our surroundings. Let’s make our mantra “Pack out what we pack in, take only pictures, leave only foot prints.”

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Issue 2 | Obstacle Race

YOUR LETTERS

Hey ORM,

SEND US YOUR LETTERS!

I went for my usual morning trail run and as you can imagine I was surprised to see I had to tame a crocodile just to be able to get my 5k in. Now I’m just looking for my next race/challenge. Any bears fancy a fight?

We’ve had so many fantastic letters sent to us that it was so hard to choose the ones that got on to the page. We actually had to resort to picking the letters out of a hat to decide. 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

Happy Racing Nic Cook That’s one way to inject life into your training runs Nic!!

sponsored by nuclear races

Dear Sirs,

Hi ORM We’re called The Achy Breaky Bears and we run for OCRs for Great Ormond Street Hospital in teams ranging from 5-15 people! It all started on a whim late 2012 when team captain Mark Pittam saw a clip on YouTube and joked about registering, that night Mark text Richard that he had registered for Tough Mudder on 4th May 2013 and decided to run for GOSH as my son is under their care. At this point we were middle aged men who were extremely unfit and out of shape. Since then our group of very ordinary men have taken on Pain & Suffering, Mud Sweat and Beers, Chase the Yeti and Mucky Races! The team have now raised over £7,000. We are at the point of looking for sponsorship now to get to the events as we are really getting noticed and remembered at all of our events so if anyone has interest in that it would be great to hear from you :-) Many thanks Mark Pittam The Achy Breaky Bears Team Captain www.justgiving.com/theachybreakybears Keep up the good work Mark and the Achy Breaky Bears!!!

I’ve got a little bet on with my wife that my photo will make it into your magazine.. She basically says ive got no chance!!!! Please make my date by printing this picture of me taking on the mighty Tough Guy!! Your Sincerely Richard Nash Bet Won !!! What did you win by the way Richard?

Hi Obstacle Race Magazine My name is Tristan Smith. This photo was taken at the finish line of the Brutal10 in Bordon Heath, Hampshire on the 15th of March 2014. I hope you appreciate the dedication to your publication this shows. The photo was taken moments after crossing the line. Regards Tristan Smith This certainly shows a huge amount of dedication Tristan, we would have been wrapped up with a cup of tea at this stage.

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BEHIND THE SCENES OF OCR SWIFT MEDALS Chances are that if you’ve picked up a medal at an event it’s been one produced by these guys, Swift Medals. Their Director, Chris Dolan, started Swift Medals Limited after gaining industry experience whilst working with many talented creative teams. Chris established Swift Medals with the assistance of Sparkhouse Studios, the incubation centre for start up businesses in Lincolnshire. Swift work with event orgainsers and all sorts of events including sports clubs, schools, charities and of course obstacle races. They’re now growing so rapidly that they now supply events worldwide! Swift recognised the pride that the finisher medal brings to an individual. Whether they’re participation in a marathon or a local fun run the hard work and dedication that competitors put into preparation for an event is why they strive to make such high quality medals. At every step, from design until completion, the Swift Medals team is committed to making your medal a prized treasure. So to give us another peak behind the scenes of OCR in this issue we hunted Chris Dolan down to share more about Swift Medals with us. So Chris, Swift truly do seem to be doing pretty much every OCR in the UK at the minute. Has it been a surprise at just how fast the company has taken off? If I’m honest it’s not come as a surprise. Myself and the team have worked our arse off day and night for the last 18 months, it’s been tough but we’re not complaining, we love it! It’s great to hear all the positive feedback that we’ve been getting on our facebook and twitter, it really reinforces what we are doing. It really keeps us going and even more determined to create the ultimate OCR medals. I guess one of the perks of the job is getting out to events meeting event organisers and asking the runners for feedback. OCR events are a great laugh I particularly enjoy the ones with a beer at the finish line! Mud Sweat & Beers and Airfield Anarchy always know how to refresh you after a hard race. I think this could be the secret to our success (not the beer)

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but making the time to speak to our customers and the runners that drag themselves around the course come rain or shine. If you did have any feedback on some of the award you have received we would love to hear from you. We will be found waving our flag at events across the nation so come and say hello. I’m particularly really looking forward to Insane Terrain, Monster and Pukka Races because these guys are all doing some great things in 2014. What made you want to go down the medal making career pathway? I have always had a passion for industrial design and having designed all sorts of products in various jobs from furniture to children’s’ toys, I found myself working at a successful sports events company. Being sat behind a desk, churning out medal designs one after the other, day in day out for a company that seemed to have lost its passion, I was inspired to break the routine and try and start something epic. I started the company with a clear goal of creating the most iconic and innovative custom medals and event supplies, not only for events in the UK but for the world’s biggest and most prestigious sporting events. After nearly 2 years and starting the company from my freezing cold garage, we have definitely achieved this, as we have supplied original and exciting medals to all seven continents and our reputation is expanding rapidly. Ive followed the OCR movement over recent years and find the stories and dramas intriguing and now working within this community is the nuts! Event organisers and runners must be a bit crazy to think up some of the obstacles and then actually throw themselves at them. I can definitely relate. You have designed some amazing looking medals for races, which is your personal favourite so far? This year the OCR event organisers have really stepped up their game and we are always looking to keep their awards unique and fresh. We are really happy with the custom dog

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tags we have produced for the Major Series, Rock Solid Races & Born Survivor, especially with the latter being voted by the OCR community as one of the best. It’s really hard to pick a personal favourite but we can’t wait to reveal the Judgement day medals, they are pretty special and they are going to be hard to beat, but the Nuclear Races medal was a popular one amongst the Swift Team too! The followers on our social media sites also seem to like the Mud, Sweat & Beers medal because it’s something a bit different and also very chunky. How do you produce so many medals please talk us through the process? We always do our research into the events ethos and then explore creative ways to incorporate this into their custom medals. We always look to create original products and we demand the highest quality because we appreciate all the hard work the competitors put into taking part. We spend as much time as we need with the event organisers to make sure we capture everything that they want and get them the perfect medal. Once it has been designed, we send it to our production team who then provide the production proofs. Final checks and then into production it goes. We always like to keep our customers in the loop, so we send them photos from throughout the manufacturing process where we can. We have a great team in place here at Swift, who are always willing to go the extra mile, so this helps us keep one step ahead and get all those OCR medals delivered swiftly. What else do Swift Medals offer? We now work with event organisers, sports clubs, schools and charities as we are a one stop shop, supplying a huge range of event essentials and event branding. This includes products such as feather flags, aero banners, gazebos, inflatable arches, event t-shirts, barrier tape, correx signs, foil blankets, finish tape, race numbers and a whole load more. We also supply event merchandise for organisers which can range from mugs to custom pin badges and from bobble hats to wristbands. The list goes on and on. If you can think of it, chances are we supply it. You can see a full range of our products on www.swiftmedals.com What are the plans for Swift Medals in the future? We have some very exciting plans for the expansion of Swift Medals. We will be looking to expand our sister company, Swift VIP, will be offering creative services for event organisers looking to promote their events. These creative services include, web development, video production and branding development. We are already working with many event organisers in the OCR world and our new website will be launched soon, so watch this space! Something else to look for is a special medal we’re doing for The Obstacle. Swerving away from the traditional metal medals this one is going to be produced entirely from a soft PVC. We always like to push the boundaries, so if there are any event organisers out there who are willing to go bold and try something new, let’s have a chat!

We’re looking forward to an EPIC year of OCR !

facebook: www.facebook.com/swiftmedals twitter: @swiftmedals email: chris@swiftmedals.com telephone: 01522 837272

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FAYS TRIPLE WEEKEND

Saturday the 22nd March 8am my road trip began heading north to Daventry to take part In Mud Sweat and Beer… The race started at midday which was quite nice, As I arrived at the site a few obstacles were already in sight the water slide on the bank already caused me great excitement (haha, what a kid) was directed to a parking space registration had no delay and friendly people welcoming you… As all the racers gathered in the barn for the warm up it was explained that there was a 5k and a 10k and you would be directed once you had completed 1st lap meaning it wasn’t a 2 lap event I also noticed that there were lots of families taking part all running together , so off to the start line with a little bit of MSB chanting we was off and it was in the first 100 meters we were running along the edge of a field in water then straight into a waist deep pond. Brrrrrr, that woke me up. Then across a field to some more water crossings then up and down some hills there was a real metal slide in the side of the hill down that under a cargo net and then to the Water slide this was great fun then followed by the smelliest pond I have ever waded through in my life….. Then there was a series of over logs followed by going

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under a man made bridge then going over the top of that and back under some more logs and over another bridge then through some tyres that were much harder than they looked and over some logs and hay bales then having to swim across a large pond (there was a option for people to skip this but they would have had to run around it which was further) and this was all in the first 5k then as you came to by the finish line you was directed back round climbing over a large wooden obstacle then back through the pond and directed the other way taking you through a quarry up and down some hills and up a killer hill along the top of the field coming back down to the 2nd pond and round again the second swim through that pond was extremely cold and the mud by this time was thick and sticky when you finished you was given a foil blanket and directed to collect your medal and beer and what a great medal it was a bottle opener design (by swift medals) top quality by this time a burger was in order back in the car and heading to Coventry for the Reaper night event… Arrived on site in day light and could see some big walls registered at 6 and was given the reaper t shirt which was great at 7 the warm up began for the first wave only about 30 in each wave, and off we went over a few walls and off round a large lake over sand dunes all you could see was a few head torches, back round the water then in it and down a great water slide. Which was placed in the lake walked through the lake and off into the woods. This was great fun as you were in really small groups by this time and felt like you were in a horror movie, climbing over walls, running through water, cargo nets and sheets with holes. Once out of the woods, you need to go over a few huge obstacles and one of the steepest A frames made out of solid wood, which was slippery, and just as hard getting down as going up. Back into the woods again and there he was, the reaper, just standing watching as you got to the end. There were some huge trenches filled with muddy clay water, to cross this was so funny as people were falling everywhere, then crawling under a net through water by the time you finished mud was a understatement and I was handed the best Mars bar I have ever tasted in my life oh and another quality medal there were also shower facilities at this event that were slightly flooded but lots of frozen wet people enjoying getting warm laughing about their experience and I was glad I had worn my neoprene vest for this one as wasn’t half as cold as some of the women. Long Drive home washed through my trainers and gaiters in hope they would be dry for the morning and Off to Redhill in Surrey for this one Back To The Trenches 10k on arriving it was great to see so many familiar faces this was defiantly the biggest turn out of the 3 events the sun was out and the course looked good a really enthusiastic warm up done by the major and then the start of the hills, hills and oh did I mention more hills all the tyre carries were two laps some bails to climb over another amazing water slide barb wire crawls were great and through some really muddy mud, a heavy sand bag carry. Oh and then the never-ending queue line up and down hills I believe it was over a mile during which the hail stones started energy zapping is the word then a grenade throw some tyres to go through a fire jump a large pond to swim across with a rope and guys in canoes to help out if you got into difficulty and electric shock obstacle climb over some tyres and finish... wow 30k done all great, completely different events would recommend all 3 And I have to mention the stamp on the burgers at Back To The Trenches… Branded Burger Buns.

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NAME: FAY KELLY

RACE NAME: BACK TO THE TRENCHES LOCATION: REDHILL SURREY DISTANCE: 10K (AGAIN THERE WAS A 5K OPTION) 78

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NUMBER OF OBSTACLES: 40+ SORT OF TERRAIN: MORE HILLS THAN IMAGINABLE ;) LEVEL OF MUD: 6 DIFFICULTY LEVEL(1-10): 7

RACE NAME: MUD SWEAT & BEER LOCATION: DAVENTRY DISTANCE: 10K (OR YOU COULD OF DONE 5K) NUMBER OF OBSTACLES: 30+ SORT OF TERRAIN: WET MUDDY AND MAINLY FIELDS LEVEL OF MUD: 7 DIFFICULTY LEVEL(1-10): 7

RACE NAME: REAPER (night race) LOCATION: COVENTRY DISTANCE: 10K NUMBER OF OBSTACLES: 30+ SORT OF TERRAIN: MAINLY WOODLAND LEVEL OF MUD: 6 DIFFICULTY LEVEL(1-10): 6 Issue 2 | Obstacle Race

THE Ram Run has set out to use the diverse natural environments of Stoneleigh Park’s 800 acres to provide a course that challenges humans to use the physical and mental abilities they were born with and to counteract the physical deficiencies they develop if they give in to today’s sedentary lifestyle. It offers an ever changing range of challenges and if you set out to challenge Mother Nature you have to be ready for anything! When ORM interviewed Iain Exeter, the course designer he described to us some of the hurdles he has faced and how, 12 months after the first Ram Run he is finally able to produce the kind of challenge he set out to create. We asked Iain to describe to us what we should expect and here’s what he said. “31 visible challenges plus all the ones hidden behind Mother Nature’s camouflage. Being based amongst nature’s rivers, woodlands, marsh lands and meadows plus the urban element of what was The Royal Showground the course will change significantly with each season. The relative calm of the River Avon in June will contrast to the impossibly fast flowing torrent during this winters flooding, but next winter it may be calm or even iced over - this is the joy of the Ram Run, we have to design the course around whatever Mother Nature is throwing at us at the time.” Iain continued to describe the plan for three Ram Runs this year and one for each season next year. A Ram Run for all seasons! It is ambitious but looking at the three major natural features – the formidable River Avon, the unique challenges of the 4WD track, and the dense marshy forest/woods – it is easy to see why this will become a “must go to” wild run, especially for those runners who take up the 2015 Four Seasons Ram Run Challenge and will get a memorable special benefit. The RAM RUN is now providing a summer day out for the family. 16yrs plus teenagers can do the full 12km run with parents or in a group. Any 12 – 15 year olds wanting to take on the challenge will be given a bright red Ram Run tee shirt so Marshals can recognise them and give them special attention. The only part they will not be able to do is the major River Avon challenges or the Forest during their 8km run but the Ram Run team is convinced they will absolutely love the 4WD section and the Commando bridge crossing. For the 6 – 11 year olds there’s the “Wild Lambs” course, up to 4 laps of a 1.2Km course with12 obstacles including 7 of the Ram Runners obstacles modified to suit Wild Lambs! Parents be ready to take some very tired little Lambs home! The free bouncy castle and other kids fun will get them warmed up for their run!

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The hive of activity will be the Concourse which is adjacent to the civilised Stareton Hall with administration, changing, toilets etc. On the Concourse will be the start and finish lines plus the first of the man made obstacles. The design of the course is such that Ram Runners will come back several times towards this area so spectators can get a taste of the challenges the runners face. Good quality, well organised Free parking is always a bonus at Stoneleigh Park We asked Iain Exeter to tell us a little more about himself and his background. I’m 71 year old Engineer and an Advanced Personal Trainer with a lifelong history in sport, especially rugby. For the Ram Run I have introduced several Pain and Suffering interruptions to your Sunday day out. These are strategically placed gym exercises – your challenge here is yourself! Two years ago I started to build Stoneleigh Performance Fitness Centre. My two mottos are “Be fit to be who you want to be” and my gym provides “Fitness for All – No Compromise” No compromise - sounds impossible but it works! Training at the gym are rugby professionals from Coventry Rugby, local sportsmen and women, lifestyle ladies, teenagers and 60+ year olds who have bought into Exeter’s belief that everyone should train like an athlete, the secret is to be instructed with the level of intensity to suit the individual. Double Paralympian Anna Turney trains here. A wheelchair athlete, a seated skier, she recently just failed to win a medal at the Winter Paralympics. “She is inspirational and I hope she goes for it again, she will do it!” that is Exeter’s wish. She is also our great commentator at the Ram Run During our visit to Ram Run HQ we got to see the Ram Run Drawstring bag that every entrant will receive together with a great quality Akuma Ram Run cotton Tee shirt, a Kinetica Shaker, a Kinetica Recovery sachet, a bottle of water and a £1 voucher towards their first Hog Roast from Farmers Fayre, the local Farm shop responsible for the catering. This drawstring bag is a quality product. Exeter, being an engineer, strives to provide top quality in everything he does. Also there will be special elite microtex Ram Run Tee shirts produced by Akuma available for purchase on the day. The course challenges the runners “born to” abilities in several ways:To run with stamina under pressure to overcome the obstacles and challenges without rest because queuing for obstacles is designed out. In the most difficult

ULTM8 WARRIOR

RAM RUN CHALLENGING NATURE

running section on the 4 wheel drive track running rhythm will be violently interrupted by obstacles and challenges thrown in on top of the aggressive up and down terrain. Running through the wild forest areas looks like another challenge as we hear the track through the huge head high nettle beds will be quite narrow! I also saw an area in the woods, not yet overgrown that is known to be regularly marshy and is certainly very soft and wet at the moment. Iain would not tell us what the Desert Trek is but we think we know what it might be, we hope we’re wrong! To swim in open water in the formidable River Avon. We know this will not be for everyone and Iain designs in some great short swims and assisted crossings for the less adventurous – Knowing that not everyone likes water! Climbing, throwing, jumping, pushing, pulling, crawling – these are all brought into play in the natural challenges and the man made obstacles. The Ram Run have great camping facilities and to find out more please contact Stoneleigh Lodge It’s also very important that we mention Wooden Spoon. This is the Rugby Football Union’s fantastic childrens charity and The Ram Run is clearly very proud to be associated with this very effective charity, especially as the funds it raises are used on projects run by the Warwickshire section.

Issue 2 | Obstacle Race

#OCRSCARS

HAVE YOU GOT AN AWESOME PICTURE YOU WANT TO SHARE? To get your picture on to our mudtrest wall send it to letters@obstacleracemagazine.com with your name and a description.

Obstacle Race | Issue 2

Issue 2 | Obstacle Race

Having recently announced the launch of an all new Summer Wolf Run and with four weekends scheduled for 2014, the WR team have been busy with plans to improve what is already one of the most eagerly attended 10k events on the circuit. We caught up with the organisers to see what they have in store....... “There is always room for improvement”, says founder, Charlie Moreton. “We set out 3 years ago wanting to develop a Wild Running event that offers a quality feel and an atmosphere of fun and achievement. We are lucky to have a large number of repeat runners and it is important to keep making progress to ensure each event is better than the last.” “We think big when it comes to obstacles and our team loves to get in the workshop and create impressive structures designed to test both nerve and strength. We also spend a huge amount of time working with natural features such as woods, lakes and streams. It is amazing to see how the courses change throughout the four seasons and we work with nature to put on the best 10k challenge we can.” “We have a great following of spectators who add that special atmosphere to an event. All this year, we aim to make the experience better for them too, by sending live footage from the more remote obstacles to a big screen in the event village!” It seems at the Wolf Run, things don’t just stop at the finish line. The event is growing a reputation for an infectious atmosphere throughout the day and a lively after party too. The Summer Wolf Run will build on this popular format; live World Cup football, bands, and DJs front line the entertainment, which will spill on into the small hours. Camping is now available on site at the Summer Wolf and with little doubt, this festival feel will add to the occasion. Summer Wolf Run entry has only just opened for the 14th & 15th June, but with a reputation for selling out months in advance, it is time to assemble your packs and get training!

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WOLF RUN

SUMMER WOLF RUN HARD PLAY HARD

2014 DATES: APRIL 26TH & 27TH – SOLD OUT JUNE 14TH & 15TH – NOW LIVE SEPT 6TH & 7TH – COMING SOON NOV 1ST & 2ND – COMING SOON Issue 2 | Obstacle Race

RICHARD PRINGLE MR AWESOMENESS

RPCC Team Elite looks like it will be taking the obstacle racing world by storm, tell us more about what it is and who’s part of it? My reasoning behind setting up RPCC Elite was simple. I wanted to bring together some really cool guys (and a girl) who I know and respect. I wanted us to race hard together compete for top prizes. Most importantly though I want us to have fun doing it. Actually for the elite athletes it can be quite lonely at the front. Whilst everyone else is enjoying getting down and dirty with their friends. Elite racers seem to miss out on that team vibe. That support and the general feel of an OCR can be missing when you are there on your own trying to compete with the best. That's why I formed RPCC elite. We are not a win at all costs team. I wanted to form a team of high level competitors who want to race hard, win races and enjoy the whole positive environment that's so important. As soon as I announced the team the response has been great. We've got some of the top OCR athletes in the country including Sam, Katie Keeble, Ross Phelan, Adam Cracknell and Blake Mitchell (oh and me haha!). I've also been keen to include some up and coming athletes too. Adam Shaw was recently 5th placed male on the 4 laps winter Nuts challenge and that was only his 2nd competitive OCR. So you are known as a guy who always has a smile on his face so come on Richard let us in to your secret of being so happy? There's no real secret. It's just an appreciation of life. It's an appreciation of what I've got, where I am right now in my life and who I've got around me. My moto is surround yourself with awesome people. If you do that you won't go far wrong.

Richard is one of those guys who you meet in life and his enthusiasm for everything he partakes in is infectious. He is never without a smile on his face and looks like he's about to burst into song at any moment. But to get to the point Richard is at right now with his life and career he has had to overcome some pretty big obstacles in his life. He has also had to take some pretty big risks to do what he now knows and loves. So Richard tell us a little about what you’re doing when you aren’t getting muddy on an obstacle course? My life pretty much revolves around two things when I'm not racing. I'm either heading up my fitness company RP Combat Conditioning here in Hastings or spending time with my lovely wife Jen and our 1 year old son Hughie. I decided to set RPCC up about 18 months ago and I haven't looked back. I've got 3 of the best trainers working for me (including Obstacle Racer Sam Cherry). We get outside, train in the elements and enjoy life. That's what it's all about. We encourage people to do what we do. That's to be fit, healthy and happy!

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The classes you teach look enormous, how many usually come to your classes? Our classes are becoming quite well known. We have anything from 60-90 people regularly attending our Combat Conditioning sessions in Hastings. They're amazing to be at. The atmosphere is incredible, everyone tries hard and again has fun (you might see a common theme here). In total across all the classes, we teach about 400 people per week currently, although we expect this to increase in the summer. What do you think make your bootcamps so popular? Now firstly I'd just like to add we aren't a Bootcamp. This isn't taking anything away from all the bootcamps out there but our ethos and passion just doesn't sit with Bootcamp principles. We're a fitness club that encourages healthy lifestyles long term. We don't shout at people, we don't do weigh ins or before and after pictures or any of the normal Bootcamp things. All we do is encourage our clients to be the best they can be. We have fun and enjoy exercise. That's why OCR is so brilliant. I feel the same principles apply to this amazing sport. With OCR, as with our class's it's not about being the best it's about doing your best.

I wasn't very well a while back, in fact I was very poorly indeed. I needed a pancreatic bypass and had to spend the best part of a year in hospital. After that I was diagnosed with a spinal disease called Ankylosing Spondylitis. It's degenerative and at one stage severely affected me. I couldn't even walk properly let alone run. Then an opportunity came about to try a brilliant new drug called Humira. It's a form of biological therapy. It's been life changing for me. I feel like it's a winning lottery ticket. The only thing I have to consider is that due to the nature of the medication my body could reject it at any time. Well that's where my happiness comes from. I'm living for the moment and enjoying life why I can. I don't have a crystal ball and I don't know what will happen in the future but I can control what happens now and I'm going to grab every opportunity that comes my way! What races are you most looking forward to this coming season? There's so many. I'd say the Dirty Dozen series looks amazing. I'm booked into all of them. Judgement Day. RockSolid Race Milton Keynes. Then we hit the Spartan races. I can't wait for the Beast. I'm looking for a top 10 finish in that next year. Then if all goes well I would like to go to the World Championships in October.

Issue 2 | Obstacle Race

NAME& AGE: RICH PRINGLE, 36 OCCUPATION: FITNESS GURU/ INSTRUCTOR OF ALL THINGS AWESOME NO. OF OCRS TO DATE: 10ISH FAVOURITE OCR: ROCKSOLID RACE FAVOURITE OBSTACLE: THE WATER JUMP AT ROCK SOLID. I EVEN MANAGED TO CRACK A SMILE FOR THE PHOTOGRAPHER YOUR KRIPTONITE: THE COLD. IT DOESN'T GO WELL WITH ALL THE ARTHRITIS I GET IN MY JOINTS BEST RACE RESULTS: SPARTAN BEAST 16TH (CONVINCED I WAS 10TH BUT THERE WAS A MESS UP WITH THE MARSHALLING) / DIRTY DOZEN 8TH / ROCKSOLID RACE 9TH / WARRIOR RUN 10TH 88

Obstacle Race | Issue 2

CONQUER ANY OBSTACLE.

REEBOK ALL-TERRAIN SERIES Born from the trenches of obstacle racing, the Reebok All-Terrain Series is strategically designed with drainage ports and 360 degrees of traction, making you unstoppable on any course. Learn more at reebok.com/spartan

#LIVEWITHFIRE

Issue 2 | Obstacle Race

HOW TO

REDUCE YOUR RISK OF AN ANKLE INJURY?

ankles. Plus it will improve your trail running skills. First thing you need to understand is that in order for your ankle, foot and toes to support the rest of your body you need to develop your stability muscles. Unfortunately as you live in western society you have become ever reliant on shoes and these are like plates that disconnect you from the ground you touch and cause instability issues due to underdevelopment of your ankle, feet and toe muscles.

EXERCISES The leg-raise

GET YOUR FREE TOD ‘TECHNIQUE OF THE DAY’ The Clock exercise is one of Coach Michael’s TOD’s. It is a way that Coach Michael gets all his OCR Elite athletes and general trainees to incorporate an element of their training into their day-to-day life, then it becomes part of the norm and easier to bring back into their training. Obstacle Race Magazine has once again partnered up with Wild Forest Gym to give you a FREE Daily TOD. To register for FREE visit bit.ly/wfgormtod

Probably the most common injury in OCR racing, trail running and mud running is an ankle sprain. We are sure most if not all readers have experienced it. We once again look to our Training Expert Coach Michael of Wild Forest Gym, who assures me he has not only a solution, but techniques that can reduce your risk of injury. Lateral inversion ankle sprains are the most common injury when running. This is when the foot is inverted and you go over on the outside of the foot and damage the lateral ligaments, most commonly the anterior talofibular ligament. In most cases once you have had a sprained ankle you are left with weaknesses in that area and an increased vulnerability that it will happen again. I know it myself as I have been there 3 weeks before my XT Triathlon, for which I was training 12-14 hours a week. In fact I remember the exact circumstance, I was out trail running through the forest, I was tired from training and working hard. Then my ankle just went over. In absolute agony I tried to run through it, and eventually gave in and called my wife to pick me up.

LISTENING TO THE BODY, OR NOT! I immediately realised that it wasn’t the terrain that was the problem. It was me I was tired and I knew in retrospect that I shouldn’t have been running. But I had a training plan and I wanted to stick to it. So the first point I want to make is we need to listen to our body and rest where we need to. Remember training plans have to have flexibility, otherwise you do become a victim of over training. Not listening to your body in most cases leads to injuries or accidents. I am sure most of you know what I am talking about.

Obstacle Race | Issue 2

WHAT IS AN INJURY? Spraining your ankle: Is not the fault of a tree root or rutted ground and neither is it the fault of the council if you trip over a dodgy paving stone. It is down to you and your ability to navigate/orienteer around, over, past the natural obstacles of the terrain. So we are talking about your awareness of where and what you are running on and similarly your brain being synched with your body and the terrain. Is your body’s way of telling you that you have an underlying weakness in that region of the body, and this is your opportunity to deal with it. However, just like unlearnt lessons if you do not take the right course of action to strengthen this weakness, then just like unlearnt lesson they repeat themselves until you do. Now this I really understand because although I took 3 weeks off running to rest my ankle in the lead up to my Triathlon, on the morning of the race in fact 30 minutes before the start I went to use the portaloo and no guesses what happened next, I went over on my ankle, because there was still an underlying weakness. Just to say I still raced and got a PB. But I was left with an underlying injury thereafter. Remedial & Preventative Action With re-occurring injuries and the worry of injuring myself left me even more susceptible and deeply affected me running let alone racing. So it was time to take action. The following techniques are the beginning steps for injury recovery as well as injury prevention for sprained

To experience these muscles for yourself take your shoes and socks off. Stand tall elongating your spine by lifting yourself from the crown of your head (see How to Run Faster article on page [00]). Check that your body weight is evenly spread between both feet. Transfer your body weight over your right foot and raise your left knee lifting your foot off the ground as high as feels comfortable. Keep your eyes on a stable point in front of you or down on the ground. If you are very unsteady either lower the leg slightly, stand close to a wall or just support your body just using one or more fingers as is necessary. Before long you are going to start to experience lots of twitching and muscles turning on in your feet, toes and ankles. Not only that, you will also feel it in your legs hip, core and oblique muscles to the side of your ribs. It is these stability muscles that are being activated that we are interested in developing. Now try this on your other leg. I would not be surprised if it feels different on your left foot compared to your right, as you along with most other runners are one-sided dominant. Not only is this a test to experience your stability muscles this is a basic exercise that you can do to start to develop them, whilst also improving your balance and overall agility. You can do it at home or at work, whilst brushing your teeth, cooking, ironing, and naturally when you are training. Advanced Leg Raise Techniques Level 2 - Continue the above exercise but instead of just raising your knee, extend your leg to the front, to the left side and to the rear. This will be more testing as your will have to counterbalance using your upper body, arms and head. Level 3 - Stand on a wobble ball, narrow piece of wood, brick, log, stone. Whatever surface you use make sure it is steady and it can take your body weight. Similarly make sure the space around you is clear of objects and hazards in case you fall over. Remember the slower you go the harder it is, and the more you develop the muscles and your mind. So we want slomo all the way. Remember to stand tall and smooth rather than jolted movements. If you felt the burn i.e. lactic acid in your muscles just give them a quick slap to disperse the lactic acid and then shake out the leg. The Clock If you genuinely didn’t find that too challenging then you are probably ready to move onto the next level. 1. Using the elongating spine technique found in the article of on Run Faster on page [00] stand tall and relax the rest of the body.

2. Make sure that you feel your body weight evenly distributed between your left and right feet. 3. Now imagine you are in the centre of a clock i.e. in front to you is 12 o'clock to your right is 3 o'clock, directly behind you is 6 o'clock and to your left is 9 o'clock. 4. Keep your eyes on a stable point in front of you or down on the ground. 5. Body weight transfer all of your weight onto your right foot. Your left foot should be light enough to easily lift off the ground and you should feel fully balanced on your right. 6. Staying tall with your body, raise your left foot off the ground and with your leg fully outstretched in front at 12 o’clock touch the ground with just the tip of your toe. DO NOT transfer your body weight into the left foot or to the ground. Only your toe for a second touches the ground. Be aware of the need to counterbalance with your upper body, head and arms. 7. Bring back your left foot so it is under your body but NOT touching the ground. 8. Now fully outstretch your left leg to 11 o'clock in the same way as instruction 5 above. 9. Continue going anticlockwise around the clock. 10. 6 o'clock is quite a stretch back with your toe. 11. Things get tougher when you go trough, 5 & 4 o'clock 12. 3 o'clock is quite a twist. It is possible with your leg still twisting round the back. 13. 2 & 1 o'clock your foot is back round the front. 14. Finish at 12 o'clock. 15. Feel the muscles you have activated. Every twitching throbbing muscle you can feel are your stability muscles in your foot, ankle, knee, legs, hips and side ribs. 16. If your feel the burn slap out any lactic acid. 17. Now shake out your legs. 18. Take a moment to relax. 19. Well done. 20. Now do all the same on your left support leg. However, this time you will go clockwise i.e. 12 o'clock, 1 o'clock, 2 o'clock. 21. The art of this exercise is to go around the clock as slowly as possible, then you get to develop the individual muscles more effectively. Plus you learn how to transition with due care. Remember stay tall, relaxed and breathe, it always help. In part 2 we move onto more advanced stability and balance techniques. Meanwhile, let me know how you are doing by posting your comments and questions to facebook.com/wildforestgym. Keep balancing until the next edition. Coach Michael

Issue 2 | Obstacle Race

INSPIRE OUR NEXT GENERATION

It is a well-known fact that children spend too much time watching TV and sitting in front of a phone or computer screen. The glorification of technological innovations such as the iPad and radical improvements in video and online gaming have created a new battle ground for parents seeking to entice their children with alternative outdoor activities. Children are simply not spending long enough outdoors. In an online article by The Guardian, Andy Simpson, chairman of the Wild Network, said: "The tragic truth is that kids have lost touch with nature and the outdoors in just one generation. Time spent outdoors is down, roaming ranges have fallen drastically, activity levels are declining and the ability to identify common species has been lost." This is a call to action and a strong reminder for event organisers that we have a responsibility to do our part and guide children to achieve a better legacy of health and fitness. Physical inactivity and poor diet in children is associated with a range of negative outcomes, from obesity to low selfesteem and poor educational attainment. Recent increases of inattention and/or hyperactivity have also been on the rise, and could very well be linked as a result of decreased PE time in schools and the general lack of physical activity and outdoor play time at home. In May 2011, medicalnewstoday.com published 'Lack of exercise In Children Linked to Increase Risk of Heart Disease in Future', where Natasha Stewart, senior cardiac nurse at the British Heart Foundation, stated that based on

Obstacle Race | Issue 2

results from a study on children and importance of physical activity: "The benefits of being physically active at any age are well established with studies showing it can prevent children from developing diseases later on in life, as well as improving their concentration at school, their overall mental health and wellbeing... the recommended target is 60 minutes of physical activity into children daily lives." Simon Gillespie, chief executive of the British Heart Foundation, recommended a "return to an "outdoors childhood" as a way to combat rising childhood obesity and poor general health. Kids who spend time playing outdoors are happier and healthier… even 30 minutes a day can make a drastic difference." I think you get the point. It’s a growing problem. It needs fixing, now! This is where events like Spartan Race and other races come in to save an entire generation. Fact: We used to be hunters and gathers, living outdoors was the norm. Fact: Spartans used to train children at the age of 7. Their system, called the Agoge, aimed to produce a physically and morally strong Spartan Army. Young girls were also exposed to practise sports at a young age and Spartans had a saying in their culture that I particular like for that time in history: "Spartan males were raised to become warriors, the females of Sparta were trained to give birth to warriors."

Too many people are living in a overly cautious and constraint environment full of rules designed to "protect us from danger, yet to be outdoors, climbing trees, playing in mud, possibly even getting a few bruises... this is in our DNA, this is normal. What type of society will we become if our lives were fully constrained from doing anything remotely fun, adventurous, and dare I say, challenging because Health and Safety deemed it too risky? (Don't get me wrong, there is definitely a place for Health and Safety regulations, within logical reason.) From the very day of its conception, Spartan Races' vision was to establish a safe and fun event that catered to all ages and fitness levels; to build stronger humans. The plan: to create a inter generational event that would bring the entire family together from 4 years old to 104 (our eldest thus far has been 75 'years young' and we very much look forward to pushing the age boundaries!). It is too easy to sit at home and debate or complain about this topic, just wait for the Government or the NHS to do something about it. YOU can create your own call to action and join the Spartan Movement to change the world, one child and one family at a time. For the past two years, Spartan Race has focused on developing our Junior Events, and every year we see the numbers steadily growing. The events are appropriately priced and open to various age groups with their respective distances 4-7yrs (0.75KM) £10.00, 8-10yrs (1.25KM) £13.00, and 11-13yrs (2K) £15.00. It is important to find the right balance for children between achievement and being challenged. Spartan Race has also invested more energy and funding on developing the Festival area to create a playful, interactive and educational zone for families. Spartan Race is even looking into the feasibility of setting up a crèche so everyone in the family can race on the day. The numbers for the Spartan Junior event are doubling, even tripling in size, in some cities and this growth is very encouraging. The goodness doesn't end there. Fundraising has always been an integral part of our Spartan Mission and we are teaching children how to fundraise through our events, and in turn helping the lives of many more people every year. Some of the children we meet aspire to move onto great athletic achievements, to grow up and become our next Elite Spartan Racer, or even become the next Olympian. However, the majority of children we meet simply come to play and discover new things about themselves. The playfulness and sheer excitement of an obstacle course race is a pleasant experience which releases endorphins, making children generally happier. Their sense of accomplishment when they cross our finish line can even inspire profound changes, forever. I met a family this year with two children, a 7 year-old girl who was very outgoing and competitive (like her mother, she said) and her younger brother aged 4, who was the complete opposite. He was shy, introverted, not really showing any interest in the race. He clung onto his mother’s leg, hiding from me when I said hello to him, breaking eye contact almost immediately. The Spartan MC turned up, making himself known dramatically announcing "AROO! AROO! Young Spartans, Are you ready to race?" To which all the children yelled out in eager anticipation: "Yes! Yes!". The young boy looked up with amazement at this grand warrior addressing the crowd of children. His older sister was jumping up and down, keen to get muddy, climbing and crawling. The MC continued: "Spartans, when I say: 'Who am I?', I want to hear you reply: 'I am a Spartan! and AROO!’ (which is the Spartan war cheer). And so the MC asked the children and they yelled out the reply. The

countdown began, and the children suddenly disappeared before you could say... AROO! On seeing all this excitement and witnessing his older sister completing the Spartan Junior event (twice I may add!) with the biggest smile on her face, the young boy’s body language changed instantly. "Want to try, Mommy!" he said with a sudden energetic passion. The mother’s reaction was that of utter surprise and she approached me asking if it was too late to sign up her son. She prepared her son for the potential disappointment ahead. "Everyone has already gone to race darling, maybe next year,” she told him. But I then explained, "Here at Spartan Race, it’s never too late. Let’s get him out on the course now." The young boy ran the course with the support of his mother and sister watching, and running by his side was one of our course crew members who ensured he had a VIP experience; a safe and fun one and the most memorable experience possible. The smile and giggles that erupted from the little boy were like that of the power of a volcano. His mother began to cry and shared with us that she had never seen her son behave this way and noticed a profound positive change in him instantly. "Again Mommy! Again!" said the little boy with excitement. And so, he went on to do another two laps of the course. I'm sure he could have gone on and on and on…like a little Spartan energiser bunny. The mother has since contacted us again to tell us that her son is a "changed boy" and that her husband has built a mini obstacle course in their back garden to train the entire family for this year. This past year, a charity team reached out to us with 10 pre-teens with underprivileged or delinquent backgrounds to race for free. The Spartan experience empowered many of them deeply on emotional and educational levels. Some stayed on the race site for a few extra hours after racing to help out and volunteer. One boy remarked: "This is such a happy place. People are so nice here. I’m coming back next year." More recently, a parent has reached out to us to say that news of double amputee James Simpson racing in our adult events and crossing multiple finish lines moved her to reach out. Her 9 year-old daughter (who has an amputated leg) wants to try the kids race. This is a whole new avenue for us and we are delighted to be part of a new movement and working on handi-capable racing opportunities. We believe in empowering people of all ages, fitness levels and backgrounds. And since launching our kids’ events, more families have become involved in supporting our mission and have shared their unique or touching stories. I have to take a moment to pay tribute to the work of Dan Scott who recently launched Ultim8 Warrior. Dan and his team travel across England providing obstacle training and kids racing services. Increasingly, event organisers are showing interest in offering a children’s race at their existing adult obstacle events. I believe it is every event organiser’s responsibility in the sports industry to join the revolution and inspire our next generation of children to live happier and healthier lives. At Spartan Race our tag line has been: "You'll know at the finish line", meaning that you will understand everything we do and represent once you crossed our finish line. The person you were at the start will not be that same person who crosses our finish line. It is part of our mission at Spartan Race to change lives, one child at a time. To get involved and find out more about we what do at Spartan Race and Junior Spartan events visit us on Facebook and at uk.spartanrace.com. Its costs just £5 to register for the kids race on race day.

Issue 2 | Obstacle Race

THE NEXT GENERATION OF OBSTACLE COURSE RACERS

Did you ever imagine being an obstacle racer? Not until recently, my dad introduced me to the sport, this time last year ago I had never heard of obstacle racing, let alone get my hands muddy, now I am up to my knees in it. What team do you race for? Team Wild Forest Gym. What is it like to be part of a team? It makes me proud to race and adds a sense of achievement to racing, however well I do. It’s inspiring to train and race with the top OCR athletes as it gives me something to look up to and work towards. What’s been your best results so far? Recently I came joint 5th in the Nuts Challenge with my dad as we raced together and had an awesome time with an unexpected finish. I also set the youngest best time. I was also the youngest person (at least) in the UK to complete the Spartan Trifecta last year at the age of 14.

Photography by SussexSportPhotography.com / Epic Action Imagery

Have you had any weird experiences while racing? As this issue has the theme of the next generation of obstacle racers so we though it only fitting that we go in search of the elites of tomorrow. So here we have two of them, Ross Cohen and Caine Johnson who are both members of Team Wild Forest Gym. They’ve been really pushing the pace at races this year so far so we caught up with them to ask them a little more about their racing and training. So Ross you really seem to be starting to push the pace at races, can you let us into your secret? For me it’s about being mentally strong and having the determination to keep on going that gets me to the finish line. Do you have any tips for the younger guys and girls who want to train towards their first OCR? It’s a sport that you don’t have to be good at to enjoy and it can be the start of an amazing adventure, as I realised myself. Maybe you’ll surprise yourself like I did. Do you feel there are any real advantages or disadvantages to racing at your ages? I have experienced both advantages and disadvantages throughout the races I have done and have realised that my height and weight comes in very handy when going across about 40ft of monkey bars without a struggle, whereas even some of the top finishing athletes fell in before even getting half way. Another massive advantage is that if you start training at a young age, you get a head start on some of the older athletes as you can work your way up to their level whilst you’re still much younger than them, so by the time you’re their age, you’ll be at an even higher level than they were. Some of the disadvantages are that as i am only 15, I can’t compete in many races and also cannot compete in the UK championships.

Obstacle Race | Issue 2

What races do you have planned for the rest of 2014? Im looking to compete in the Nuclear Rush in May, the summer Nuts challenge and many other races throughout the year, and hopefully complete another Spartan Trifecta. What do you like to do when you aren’t racing? I play football every Sunday morning and will soon be competing in some athletics tournaments with my school. Like outdoor activities in general, but still enjoy the comforts of playing on my x-box. What’s your favourite sort of cross training? Playing football has increased my agility and speed while I am running. Which elite racers inspire you? Thomas Blanc is a very inspiring racer as he has been through many painful times and manages to fit training most days of the week into his mad lifestyle. Plus he is the 2013 Spartan Race OCR champion. What type of training do you do? On a weekly basis I do continuous training by running around my local area but i have done fartlek training and interval exercise training. I go training with my dad, which is fortunate as he is an OCR coach so he trains me in the forests. I also attend my TEAM Wild Forest Gym training sessions, which is great opportunity to train with elite OCR racers. Every morning I do a workout at home including pushup, burpees, press ups, crunches and pull-ups. I change it regularly like doing 30 burpee challenge for 30 days. I am doing GCSE PE so I do a lot of sports at school. In preparation for THE Spartan Race Beast & The winter Nuts Challenge I did cold water training which meant full boy immersions in ice cold ponds and streams.

NAME & AGE : ROSS COHEN, 15 HOBBIES: FOOTBALL, RUNNING AND XBOX NO. OF OCRS TO DATE: 5. FAVOURITE OCR: SPARTAN SPRINT. FAVOURITE OBSTACLE: MONKEY BARS. YOUR KRYPTONITE: RUNNING FOR LONG PERIODS OF TIME (OVER 15K) AND CRAMPING

Yes, about half way through the Spartan Super Race, my dad whom I was running with helped a rather large guy by lifting up a wall so that he could fit under when all of a sudden he swung his arm around (trying to pull his way through) and almost knocked me out. I was in excruciating pain and in total shock nearly being knocked out. It took me a while to recover whilst I was still running but still continued to finish the race as nothing was going to get in my way of finishing. Would you encourage other teenagers to take up obstacle racing? Definitely, it can do so much for your general fitness as it doesn’t just revolve around running, it improves your upper and lower body strength and provides a great amount of achievement. Its fun and they can do it with their friends and family or even for charity as I ran the Spartan Races for the Children’s Trust. How do you fit your training around school/college? I spend 15 minutes every morning just doing sit-ups, pull-ups and whatever challenges are going around at the time (e.g. Spartan burpee challenge) and go running two times a week after school and once on the weekend. What’s your goal? To get myself on the podium and achieve even more in my years to come as an obstacle racer. What would you say are your strengths? To me, the fact that I am very light means that I can complete monkey bars and climb ropes with ease whereas I see many elite and older athletes suffering and struggling with the same challenge. Even I beat my dad by completing the 40 rung monkey bars at the Spartan Race Beast.

Issue 2 | Obstacle Race

So Caine can you let us into your secret of OCR success? My secret is simple. I do things I’m passionate about. For me, the training is great fun, whether it’s training with my TEAM Wild Forest Gym, with my local BMF (British Military Fitness) group, in the gym at college or pounding the roads. Because I enjoy training, racing feels like a bonus activity, the test of how I’m developing as an athlete. Yes, I’m committed and I take racing seriously, but to me, the most important thing is to enjoy what you’re doing. It shouldn’t be a chore. Obviously it all comes down to being motivated and giving our all at every training session. Another thing to bear in mind is diet. I know it is said a lot put you do get out what you put in. Therefore I try to eat as little processed food as possible Do you have any tips for the younger guys and girls who want to training towards their first OCR? OCR is about testing your limits, challenging yourself and having fun. Anyone can have a go, that’s the brilliant thing about our sport. For the complete novice, just aiming to get round, with a group of friends is fantastic. You’ll then get the bug and you’ll want to improve on your time at each event. For the more serious athletes, setting yourself personal goals can really help; aiming to be the best in your age category, for example. Do you feel there are any real advantages or disadvantages to racing at your ages? I started racing when I turned 16, so 18 months ago. Being 17, I have the enthusiasm to hurl myself into things I’m passionate about. The only other commitments I have are college related really, so I can afford to devote a lot of time to training. The disadvantage of being 17 is that my body is still developing, so I’m still growing. On some levels, my body isn’t designed to compete with people ten years older than me, but this is where the confidence of youth kicks in and I manage to hold my ground. What races do you have planned for the rest of 2014? Wow, where do I begin? Both my dad Mark Johnson and I are racing with TEAM Wild forest Gym which includes racing all the Spartan races this year in England and Scotland. The Reaper, The Nuclear Race, Tough Mudder, Back to the Trenches and Hurt Zone will be new races for me, but I’m really looking forward to the challenge. I’m really looking forward to the Summer Nuts Challenge and will hopefully knock a good amount off my 1 lap time. That’s all I have booked so far, but hopefully I’ll add more to the race calendar. What do you like to do when you aren’t racing? When I’m not training or at college, I’m either out with friends, playing my guitar (I’ve been playing for around 9 years) or just chilling at home. What’s your favourite sort of cross training? I used to play Rugby at school. I was out on the wing which so it was lots of sprints and quick reactive accelerations. That has proved to be good for my OCR racing. Which elite racers inspire you? Having inspirational role models is a big part of racing for me. When it comes to “Elite Racers”, two athletes stand out. Firstly, Thomas Blanc; Thomas is a fellow teammate with TEAM Wild Forest Gym, so I’m lucky enough to train with

Obstacle Race | Issue 2

him every week. I’ve learnt a huge amount from him in a short time and he’s helped me to gain a competitive edge. As well as being an outstanding athlete, he’s an awesome friend. The second is Jonathan Albon. I had the chance to race with him at the Men’s Health Race in London last year where he decimated the competition. What a superb ambassador for our sport. My ultimate inspiration though has to be my Dad, Mark Johnson. He got me into training and racing and beating him was my driving force for months. We’re massively competitive with each other and we keep each other fired up to give it our all. What type of training do you do? With TEAM Wild Forest Gym, we focus on developing the range of skills essential through natural movement techniques so I can optimise the way my body functions so as to racing effectively. We work on the techniques needed to deal with the whole range of obstacles we’re likely to encounter in conjunction with building running stamina. Training with the TEAM in Epping Forest is brilliant as it simulates a race environment, allowing us to use natural features as obstacles. As well as the weekly team sessions, I train in the gym, mainly doing strength work 3 – 4 days a week. I also do cardio workouts at home 4 – 5 days a week. Did you ever imagine being an obstacle racer? No, being an obstacle racer wasn’t a goal at all when I was younger. Until I was 16, being a professional musician/guitarist was my career of choice. Though I still enjoy playing the guitar, it’s been downgraded to a hobby now. I started to run to keep fit when I was around 15. Dad was already competing in OCR races and I entered my first race, The Zombie Run, when I turned 16. That was it, I was hooked. What team do you race for? I race for TEAM Wild Forest Gym under the wing of Coach Michael Cohen. What is it like to be part of a team? It is amazing. The amount of support I get from the TEAM is great. It makes me want to train harder so that I don’t let my TEAM down. Training with other elite athletes lets us get tips from each other and we help each other out in anyway we can. When Michael first approached me to become a part of the team I was so shocked and honoured. Suddenly, it was all stepping up a gear. I knew Coach Michael was a huge deal in the OCR world and then when you throw in training with Thomas, my dad and the rest of the team, well, it doesn’t get much better than that does it! What’s your best results so far? My best results to date are getting 1st place on the 7km Nuts Challenge race in March, and 1st place in the Zombie Evacuation last October. As far as I’m aware, I’ve come first in my age category in every race I’ve ever taken part in. Have you had any weird experiences while racing? In the Zombie Race in 2012 (my first ever race), a tiny 5 – 6 year old, dressed as a zombie managed to corner me as I didn’t feel charging at a little person would be the nicest thing to do. He managed to claim one of my three lives. It was a very surreal experience. Would you encourage other teenagers to take up obstacle racing?

Absolutely! I know it’s a cliché to talk about lazy teenagers slouched in front of their games consoles, but sadly, it’s a reality. Exercise can feel like a chore to be endured or it’s perceived as being mindlessly repetitive gym sessions. This is where OCR can make a huge difference to people’s lives. Not only are you getting out, getting fit and challenging yourself, you’re having brilliant fun at the same time. The OCR community are such a welcoming supportive bunch and I love how they cheer each other on after they’ve crossed the finishing line. Being a part of something so positive and beneficial HAS to be a great idea. How do you fit your training around school/college? I am lucky enough to have free gym access at my college, so I go most evenings. I then walk across town to meet Dad in the park for our British Military Fitness class twice a week. On Sunday’s I have TEAM Wild Forest Gym training, which is an awesome 3-hr training session. I obviously have to fit homework in, but I do this after training, even if this means staying up until the early hours of the morning. What is your goal? My personal goal would be to get more young people involved in our sport. There aren’t many athletes in my age group racing at the moment, so we need to encourage people to get involved to ensure the longevity of our sport. From a career perspective, I want to be the number one OCR athlete in the world and continue competing for as long as possible. Having goals is what keeps me motivated!

NAME & AGE: CAINE JOHNSON, 17 HOBBIES: OCR AND PLAYING THE GUITAR NO. OF OCRS TO DATE: 12 FAVOURITE OCR: THE NUTS CHALLENGE FAVOURITE OBSTACLE: THE ROPE CLIMB YOUR KRYPTONITE: CRAWLING THROUGH PIPES Issue 2 | Obstacle Race

CAPTION COMPETITION

COMING NEXT ISSUE n issue 4 we have an all-star line up of the best of the best. We’re going out and finding the best light weight race shorts for men and women to add to their race day domination kit. Also in the next issue we’re testing some of the best indestructible obstacle racing technology, from watches to recording devices. Obstacle Race Magazine is on the hunt for the best obstacle racing group who ditch their suits and get together to taste a little mud on weekends. If you’re part of a huge racing group then get in touch at letters@obstacleracemagazine.com and tell us a little about yourself and your group for a chance to get feature in the magazine.

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