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InSIde S k n I r ortS d P S 5 H ree HIG PLUS F

1000

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guide

Issue 4 feb-mar 2012

E E R F

eventS

e ss sivitne u cl f Ex oorview td re ou p

WIN Worth

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outdoor fitness ISSUE 4

Bear Grylls 'raw Goat testicles...'

leaner, lighter, fitter cycle up snowdon ride-to-work bikes tested bear grylls amazon swim comfort zone psychology hill running tips

rUN w cycle w swiM w NUtritioN w

ON SALE NOW

M NE AG W Az iN

get out, get fitter, live more

E

w a D V e N t U r e wt r a i N i N G w c h a l l e N G e

trANsforM your fitNEss iN

2012

cycle up snowdon

Leaner lighter

Put the mountain back into your biking!

your first 10k Complete beginner's training plan

winter triathlon training with the Brownlees

faster

cross-country skiing with the Marines swiMMing the aMazon round the world sailing

complete fitness plan ✔ muscle-building, cardio-boosting,

daley thoMpson, life of a legend

flab-fighting outdoor programme

coMpression kit

✔ run hills with ease

expert advice from Jonathan wyatt, world mountain running champion

go the extra mile ✔ psychological techniques to take you beyond your comfort zone

issue 4 feb-mar 2012

£3.99

FEB-MAR 2012

9 rivAl coMMutEr bikEs tEstEd

Hybrid, cyclo-cross and road bikes – great for the weekend too

CLICK TO BUY ISSUE #4 2012

live more

E

Leaner lighter Formula 1’s FiTTEsT drivEr WeBBeR:

MOUNTAIN BIKE FITNESS PROGRAMME

S A S TEST BREACON BEACONS,

Under the skin of cycling’s knockout world champion PLUS his winter training regime

faster slice through waves Expert open water swimming

Put the mountain back into your biking!

your first 10k Complete

INJURY-FREE RUNNING Technique, posture and going barefoot

beginner's training plan

winter triathlon training with the Brownlees

TOUGHEST JOB IN THE WORLD Monty Halls takes a beasting on a trawler

cross-country skiing with the Marines swiMMing the aMazon

skills

complete fitness plan ✔ muscle-building, jonny wilkinson’s

round the world sailing daley thoMpson, life of a legend coMpression kit

cardio-boosting, secrets flab-fighting outdoor training programme and win How to boost your intensity

✔ run hillslose fast weight with ease

expert advice from Metabolism myths exposed Jonathan wyatt, world mountain running fitness ‘outdoorchampion

changed my life’ go the extra ✔ psychological mile

Inspiring true stories

techniques to take cracknell you beyond yourjames comfort next challenge choosing yourzone

ISSUE 3 DEC-JAN 2011-12

£3.99

heights’ ‘i’m afraid of Fiennes confesses Sir Ranulph

cadel evans’ bike BMc

We ride tour de France winning

£3.99

Issue 2 oct-nov 2011

jackets wetsuits

001 COVER iss 3 cavendish v4.indd 1

issue 4 feb-mar 2012

bike + MOUNTAIN + boardman time PLUS RUNNING SHOES GET SKI FIT + new 9trial rivAlBIKES+ 44 EVENTS +

tested running/cycling

£3.99

OCT-NOV 2011

FEB-MAR 2012

myths

get iNg3 KWill M IN 4 HOURS hoW cross-trAiN 2How hardWeeks can it be?

12 You 75% fitter iN just DEC 2011 -JAN 2012

cyclinG | metabolism

hill running tips

distance | mont ventoux

Your expert off-road winter cycling plan

GET FiT as a TriaThlETE

Red Bull’s MaRk cyclinG, runninG and kayakinG – my FiTnEss rEGimE

cycle up snowdon

1 2>

Ultra-runner Dean Karnazes’ training & stamina secrets

ISSN 2047-2420

| step up a runninG

TRAINING plAN

get out, get fitter,

MARK CAVENDISH

your fitNEss iN

THE WORLD’S FITTEST MAN tested bear grylls amazon swim comfort zone psychology

Your first 10K, first and first marathon

cycle up snowdon ride-to-work bikes

open water swimminG

R u N N I N G

step up a distance half-marathon

leaner, lighter, fitter

| Jonny wilkinson |

Three epic mountain climbs in one day

MARK CAVENDISH | WINTER TRAINING PLAN | FITTEST MAN IN THE WORLD | MOUNTAIN BIKE TRAINING | SAS TEST | INJURY-FREE RUNNING

Get fit as a triathlete

c y c l I N G

ride of Your life

GET OUT, GET FITTER, LIVE MORE

R U N  C Y C L E  S W I M  A D V E NrTUUNRw E cy cN lU T RITION  TRAINING  CHALLENGE e w swiM w NUtri tioN w w a D V e N t U r e wt r live more aiNiNG w challeN get out, get fitter, trANsforM Ge

9 772047 242002

ISSUE 2 OUTDOOR FITNESS

OUTDOOR FITNESS ISSUE 3

outdoor fitness ISSUE 4

MA NE kIT of TopRRUNNINg TOTAL WINTE FITNESS £500 W Bear GryllsPLAN M N Gtesticles.. 'raw Goat NeW mAgAZiN e WIN AZ .' AG EW wTRAININg wChALLeNge INE w ADVeNTURe w NUTRITIoN Az RUN wCYCLe wSWIM iN

coMMutEr bikEs tEstEd

Hybrid, cyclo-cross

and road bikes – great

20/10/2011 15:40

for the weekend too

CLICK TO SUBSCRIBE AND save up to 50%

A fabulous titanium Lynskey Sportive frame

Build your perfect Bike around this sensational frame For mustard-keen cyclists there’s nothing quite like riding a bike that you’ve built up from scratch.

There are the hours of deliberation over every component, the micro-measurements to tailor-make the bike to your precise riding position, and the satisfaction of riding a genuinely unique piece of high-end engineering.

At the heart of such a project is the frame – the fundamental component that makes more difference to your ride than any other by a huge margin. So Outdoor Fitness has

teamed up with Lynskey Performance to offer one lucky reader the chance to win this fantastic Lynskey Sportive titanium frame, worth £1,300.

The Sportive is designed specifically for medium to long endurance road riding. With its taller headtube and longer wheelbase the Sportive has a forgiving geometry that’s ideal for optimum all-day comfort in the saddle, while the curved seat stays and oversized titanium tubeset help to absorb the buzz of the road. Yet when you want to put the hammer down, or climb and descend with

confidence, the Sportive displays the adaptability, stiffness and handling you’d expect from an expertly engineered titanium frame. Even the tiny details are immaculate – note the beautiful finish on the welds, and the fabulous shamrock dropouts. Titanium fans won’t ride any other type of frame.

By the time you’ve added wheels, forks, handlebars and a groupset (not included in this prize) worthy of this frame you’ll be looking at a bike worth close to £3,000.

Building up this Lynskey Sportive really is your ultimate 2012 dream project.

To eNTer go To WWW.ouTdoorfITNessmag.com/compeTITIoNs

W e L c o M e

o n

t h e

Issue 4 feb-mar 2012

c o v e r

outdoo r fitness ISSUE 4

Bear Grylls 'r

aw Goat test ic

P60

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trANsforM your fitNEss iN

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P54 P110

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✔ psgo the extra mile

P120 P38 P141

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MutEr bikE

Hybrid, cyclo -cross and road

issue 4 feb-mar 2012

9 rivAl coM

£3.99

ew year, new experiences. The theme of this issue is to blast past the barriers of your comfort zone and revel in the feeling of finding yourself in uncharted territory. Whether it’s a new sport or simply a tougher goal, this is not about risking your life. It’s about daring to fail by finding where the limits of your speed, endurance and mental toughness really lie. Only when you can run, cycle, swim, hike, kayak or climb no further can you be sure that you’ve done your best, faced your demons and tested your determination to the maximum. There’s no rule to where these boundaries lie – it could be your first 10K or first ultramarathon, your first cycle to work or a ride up Snowdon. If you’ve truly tested yourself, then your spirit and sense of achievement make you core to this wonderful world of Outdoor Fitness. My first? The photo above shows me jubilant at the end of Cannock Chase Calling, my first adventure race, after running, mountain biking and kayaking (I’m on the right). Superb. Happy New Year.

get out, ge

rUN w cyc le w swiM w NUtriti oN

leaner, ligh

Muddy and elated at the end of my first adventure race, with mates nick & Rich

M N AG EW Az iN E

les...'

COVER IMAGE: zOOOM.AT/BERGERMARKuS.COM

Contents

P131

s tE stEd

bikes – grea t for the we ekend too

Jonathan Manning Editor

t h e

t e A M andy wadsworth

jonathan wyatt

matt roberts

Andy has a decade’s experience as a top fitness trainer and created our Leaner, Lighter, Faster plan. p44

Cover star Jonathan, six times World Mountain Running champion, shares his hill running tips. p64

Personal trainer to the stars, from James Corden to Naomi Campbell, Matt tackles your first 10K. p110

Editorial tEaM editorial@outdoorfitnessmag.com 01733 468855 EDitoR Jonathan Manning jonathan.manning@bauermedia.co.uk aRt DiREctoR Mark Tucker mark.tucker@bauermedia.co.uk PRint PRoDuction contRollER Richard Woolley with contRibutions fRoM Marc Abbott, Ruth Addison, Chris Bell, Dominic Bliss, Justin Bowyer, Jon Brooke, Tarquin Cooper, Sheena Correa, Mike Cotty, James Cracknell, Andy Cremin, Vincent Crump, Nick Dines, Richard Faulks, Dr Eva Goes, Monty Halls, Benji Haworth, Stuart Hood, Matt Howell, Dr Costas Karageorghis, Rob Kemp, Paul Larkins, Oliver Laverack, Kevin Maher, Claire Maxted, Rupert Paul, Jacques Portal, Paul Rees, Henry Rimmer, Matthew Roberts, Chris Smith, Richard Stanton, Mark Sutcliffe.

advErtising tEaM gRouP coMMERcial DiREctoR Charlie Brookes gRouP salEs ManagER Kelly Millis 01733 468422 kEy account DiREctoR Ian MCCaRTney 01733 468133 bRanD DiREctoR (agEnciEs) Matt Warne 0207 208 3557 kEy account DiREctoR Heather Smith 01733 468442 kEy account ManagER Sam Mann 01733 468202 kEy account ManagER Mark Wheat 01733 468868 classifiED salEs ExEcutivE alice Sumner-andrews 01733 468539 coMMERcial suPPoRt ManagER Marie Tomkin 01733 468218 aD PRoDuction contRollER Gavin Mills

Publishing tEaM MaRkEting ManagER emma Glanville Managing DiREctoR Steve Prentice gRouP MD Rob Munro-Hall ContaCt outDooR fitnEss Media House, Lynchwood, Peterborough Business Park, Peterborough PE2 6EA Tel: 01733 468000 advertising: 01733 468422 Facebook: facebook.com/outdoorfitness Twitter: @OutdoorFitMag Printed at Polestar Chantry © Bauer 2011

feb-mar 2012 outdoor fitness |

7

e ss sivitne u cl f Ex oorview td re ou p

big fat myths, bUsteD! Why not just wrap up in cling film like the Full Monty guy?

Wrapping in cling film and sitting in a hot shed might lose you a couple of pounds in water (and in cling film!), but apart from being dehydrated and feeling very thirsty, nothing has changed.

transform your fitness in

2012

L e a n e r L i g h t e r F a s t e r like some hulked up gym addict, veins popping like drainpipes under papery skin.

“I’m not talking about muscle mass or size,” says Andy. “None of the exercises here will make you a bodybuilder, but they will make you more toned, with muscles that are using up fat, even at rest. You’ll also get faster, because as you become leaner, your power to weight ratio will be more efficient.

In fact, losing 1kg of body fat makes you five seconds quicker per mile.”

So where to start? Which muscles should you target for fat-blasting? “The legs are key,” says Andy, “they are five times stronger than your arms will ever be, so concentrate on them. It needn’t be in the gym, and there’s no need to buy any equipment. Your own bodyweight can work wonders in a resistance circuit in your garden or a nearby park.”

Turn the page, do the exercises and be leaner, lighter and faster come spring. continues over>

1

2

Sets of 30/25/20 secs each leg

rest for 30 secs between each set and 60 secs between exercises

1

2

rest for 45 secs between each set and 60 secs between exercises

1

2

plyometric lunge 2

1

Single leg deadlift

1

Step-to-Box Jump Sets of 40/30/20 secs

Walking lunge With rotation 10 reps

2 1

3

rest for 30 secs between each set and 60 secs between exercises

Burpee

Sets of 45/40/35 secs

1

lateral lunge

2

2

1

Sets of 40/35/30 secs

1

dumBBell rotation

repeat this circuit twice, resting for 1 minute between circuits

Repeat to failure

repeat this circuit twice, resting for 1 minute between circuits

2

20 reps

aSymmetric preSS-up rest for 30 secs between each set and 60 secs between exercises

2

Sets of 40/30/20 secs

Sets of 45/40/35 secs

Squat

2

2

tricep dip

Sets of 8/7/6/5/4 reps

1

Sets of 40/35/30 secs

Single leg Squat

Sets of 30/25/20 secs

1

1

lateral lunge

2

3

2

Step-up

Why does having more muscle burn calories?

The more muscle you have, the bigger your engine, which burns up more fuel. It’s like running a 5 litre Mercedes instead of a 2 litre Fiesta. Its engine is bigger, it has more power and goes faster, and it guzzles down a full fuel tank in no time. And the leaner you are, the faster you’ll go. This is what all endurance athletes aim for – a massive muscular engine in a light body.

ruSSian tWiSt 30 reps

2

repeat this circuit twice, resting for 1 minute between circuits

1

2

Sets of 8/7/6/5/4 reps

2 2

1

2

REPETITION MAXIMUM (RM) Specific to you, RM means the maximum number of reps you can manage.

We have given figures for guidance, but squats and single-leg deadlifts should be repeated to your RM.

112

| outdoor fitness feb-mar 2012

1

1

Single leg hop-over Sets of 20/20/20 secs

Most runners just like to run. But strength training boosts power, stamina and overall performance – it will really give you the edge when the summer events season comes around. There are two simple workouts here, designed to complement the eight-week 10K training programme on the previous pages.

1

Resistance B2

If I don’t eat, won’t that use up fat?

If you don’t eat, your metabolism slows as your body switches to survival mode. When you eat next, you store that fuel as fat, which is broken down slowly so you’ll ‘survive’ for longer. So not eating regularly actually promotes fat gain.

Words Claire Maxted Pictures Tom Bailey

Y

Strength drillS for runnerS

If I don’t use my muscles, will they just turn into fat?

No, muscle and fat are created independently.

But it may seem that way, because unused muscles slowly waste away, and with less muscle to burn calories, you’ll store any surplus food you eat as fat.

Bike and run, by all means. But if you want to train smarter and shed pounds in 2012, you need our full-body fitness programme

ou don’t have to wrap yourself in cling film like that guy in The Full Monty.

There’s no call for Slimfast, and it’s not even about piling in hour after hour of extra training. Losing flab fast is something everyone can fit into their busy week. So what’s the secret? It’s all about the muscle.

Andy Wadsworth from MyLife Personal Training (www.mylifept.com) explains. “Yes you can train at low heart-rate intensities and eat high-protein foods, but there is one other key to getting leaner, lighter and therefore faster – building up a higher muscle density.

“Muscle metabolises calories; fat does not.

It propels you forward, actively burning calories while it works and repairs. So if you want to tone up and lose flab, don’t just ride or run, build your fat-burning capacity with resistance and speed training each week.”

But before you rush for the dumbbells, just wait a minute. This doesn’t mean you have to bulk up to Schwarzenegger proportions

Resistance B1

Muscle man: Andy Wadsworth says honing key muscles will prime your body to get fitter even when you’re resting

44

will

GET OUT, GET FITTER, LIVE MORE training

IN EVERY ISSUE

EVERY issue

lunge and Single arm raiSe Sets of 40/40/30/30/20 reps

Squat thruSt 20 reps

1

| outdoor fitness feb-mar 2012

medicine Ball reach-up 20 reps

feb-mar 2012 outdoor fitness |

113

Expert training programmes

Real world plans

We’ve built a team of the best coaches in Britain to bring you the techniques and tips that will keep your training fresh and improve your performance, whatever your fitness level.

Time is short and everyone is super busy, so we’ll show you how to make every minute count when you’re training to achieve whole body fitness.

And as it’s all outdoors, it’s free.

Full tilt down the Ranger Path. Worth a bit of uphill slogging? You betcha...

ST GEAR TE

n C o m p r e s s io g in h t Clo Words Paul

outdoor fitness ISSUE 4

Bear Grylls 'raw Goat testicles...'

get out, get fitter, live more

leaner, lighter, fitter cycle up snowdon ride-to-work bikes tested bear grylls amazon swim comfort zone psychology hill running tips

rUN w cycle w swiM w NUtritioN w

ON SALE NOW

M NE AG W Az iN

E

w a D V e N t U r e wt r a i N i N G w c h a l l e N G e

trANsforM your fitNEss iN

2012

cycle up snowdon

Leaner lighter

Put the mountain back into your biking!

your first 10k Complete beginner's training plan

winter triathlon training with the Brownlees

faster

cross-country skiing with the Marines swiMMing the aMazon round the world sailing

complete fitness plan ✔ muscle-building, cardio-boosting,

daley thoMpson, life of a legend

flab-fighting outdoor programme

coMpression kit

✔ run hills with ease

expert advice from Jonathan wyatt, world mountain running champion

go the extra mile ✔ psychological techniques to take you beyond your comfort zone

Larkins

Picture s

Jacques

Portal

Mountain MayheM Words & Pictures Benji Haworth

fatigue ormance, cuts It boosts perf your muscles of evil and helps rid of compression kit set toxins. A good you’ll ever spend is the best £100

Biking up Snowdon is no picnic – especially in a raging gale.

But just look at the rewards

ression e behind comp These magic The scienc astounding. clothing is ain an ideal core body e fabrics maint which sports scienc , e. temperature boosts performanc y, you energ again shown has time and muscle vibration, savingmancee es of perfor They reduc gs. your muscl and leggin and help flush acid – all in a shirt ons. key questi sapping lacticbuy, ask a couple of clothing? This Before you you going to use the are temperature in First, how is super-efficient at you’ll cook a kind of gear so if you overdress, e, n layer plus maintenanc compressio or light A thermal able fleece minutes. layer (a breath with most of what cope light outer jacket) will windproof throw at you. of your workout? A Britain can intense the aim ent from an ng Second, what’s differ n clothi ride is very Compressio long, easy uphill run. flushing your g 45-minute g levels of support, e and holdin one extrem offers varyin recovery at n at the other. Here we’ve , muscles for temperature perfect positio them in the . to maintain designed away sweat tested gear muscles and wick continues over> support your

issue 4 feb-mar 2012

£3.99

FEB-MAR 2012

9 rivAl coMMutEr bikEs tEstEd

Hybrid, cyclo-cross and road bikes – great for the weekend too

CLICK TO BUY ISSUE #4 live more

E

Leaner lighter Formula 1’s FiTTEsT drivEr WeBBeR:

Ultra-runner Dean Karnazes’ training & stamina secrets

MOUNTAIN BIKE FITNESS PROGRAMME

S A S TEST BREACON BEACONS,

Under the skin of cycling’s knockout world champion PLUS his winter training regime

faster waves slice through water swimming skills

Put the mountain back into your biking!

your first 10k Complete

INJURY-FREE RUNNING Technique, posture and going barefoot

beginner's training plan

winter triathlon training with the Brownlees

TOUGHEST JOB IN THE WORLD Monty Halls takes a beasting on a trawler

cross-country skiing with the Marines swiMMing the aMazon

complete fitness plan ✔ muscle-building, jonny wilkinson’s Expert open

round the world sailing daley thoMpson, life of a legend coMpression kit

cardio-boosting, secrets flab-fighting outdoor training programme and win How to boost your intensity

✔ run hillslose fast weight with ease

expert advice from Metabolism myths exposed Jonathan wyatt, world mountain running fitness ‘outdoorchampion

changed my life’ go the extra ✔ psychological mile

Inspiring true stories

techniques to take cracknell you beyond yourjames comfort next challenge choosing yourzone

ISSUE 3 DEC-JAN 2011-12

£3.99

heights’ ‘i’m afraid of Fiennes confesses Sir Ranulph

cadel evans’ bike BMc

We ride tour de France winning

£3.99

Issue 2 oct-nov 2011

jackets wetsuits

001 COVER iss 3 cavendish v4.indd 1

issue 4 feb-mar 2012

bike + MOUNTAIN + boardman time PLUS RUNNING SHOES GET SKI FIT + new 9trial rivAlBIKES+ 44 EVENTS +

tested running/cycling

£3.99

OCT-NOV 2011

FEB-MAR 2012

myths

get iNg3 KWill M IN 4 HOURS hoW cross-trAiN 2How hardWeeks can it be?

12 You 75% fitter iN just DEC 2011 -JAN 2012

cyclinG | metabolism

hill running tips

distance | mont ventoux

Your expert off-road winter cycling plan

GET FiT as a TriaThlETE

Red Bull’s MaRk cyclinG, runninG and kayakinG – my FiTnEss rEGimE

cycle up snowdon

1 2>

| step up a runninG

TRAINING plAN

2012

THE WORLD’S FITTEST MAN tested bear grylls amazon swim comfort zone psychology

Your first 10K, first and first marathon

get out, get fitter,

MARK CAVENDISH

your fitNEss iN

ISSN 2047-2420

R u N N I N G

step up a distance half-marathon

cycle up snowdon ride-to-work bikes

open water swimminG

Three epic mountain climbs in one day

leaner, lighter, fitter

| Jonny wilkinson |

ride of Your life

MARK CAVENDISH | WINTER TRAINING PLAN | FITTEST MAN IN THE WORLD | MOUNTAIN BIKE TRAINING | SAS TEST | INJURY-FREE RUNNING

Get fit as a triathlete

c y c l I N G

GET OUT, GET FITTER, LIVE MORE

R U N  C Y C L E  S W I M  A D V E NrTUUNRw E cy cN lU T RITION  TRAINING  CHALLENGE e w swiM w NUtri tioN w w a D V e N t U r e wt r live more aiNiNG w challeN get out, get fitter, trANsforM Ge

9 772047 242002

ISSUE 2 OUTDOOR FITNESS

OUTDOOR FITNESS ISSUE 3

outdoor fitness ISSUE 4

MA NE kIT of TopRRUNNINg TOTAL WINTE FITNESS £500 W Bear GryllsPLAN M N Gtesticles.. 'raw Goat NeW mAgAZiN e WIN AZ .' AG EW wTRAININg wChALLeNge INE w ADVeNTURe w NUTRITIoN Az RUN wCYCLe wSWIM iN

coMMutEr bikEs tEstEd

Hybrid, cyclo-cross

and road bikes – great

20/10/2011 15:40

for the weekend too

CLICK TO SUBSCRIBE AND save up to 50%

feb-ma r

r 2012 outdoo

fitness

|

141

54

| outdoor fitness feb-mar 2012

feb-mar 2012 outdoor fitness |

55

Gear tests

Inspiration

Our authoritative gear tests identify the products that will genuinely enhance your performance so you can spend your hard-earned cash wisely. Don’t buy until you’ve read these reviews.

Discover the best outdoor challenges in Britain and right around the world.

Having an inspirational goal is one of the best ways to maintain your motivation, and we’ll showcase the best challenges on the planet.

l bring you the very best... ering mea

fOOD

ls and eXP

ert nutriti

on adViCe

to boost

your Per

formanCe

leek Wisdom

Choose small to medium leeks – they have the most tender texture.

Pick firm, straight leeks with dark green leaves and white necks.

Avoid yellow or wilte and those d leeks with crack ed, bruised bulbs.

Peak a leekWith

Seasonal, tasty and packed impro leeks are ving, performance-bo with healtha winter sport osting benef low-calorie ing super its, vitamins yet packed with fibre,food. They’re and cancer-bloc antioxidants, includ folic acid, king comp ing querc one-eighth ound. And etin, of loaded with a requiremen an adult’s daily potassium functionin t, leeks encourage the g of kidne ys – a usefu efficient l new year nutrItIon detox.

AL

Info Average servi Energy ......... ng of leeks (80g or 1 leek) .... 17kca Carbohydra l Protein ......... tes ...2.1g .......... 1g Fat ......... .............0.6 g

PLUS re COVerY

breaKfa

Lightbulb moment: are a winte leeks r super this mout food h-watering after exerc stir-fry is easy ise. Aim to prepa to eat it re and the within two ideal recov IngredIent hours of ery meal your traini s ServeS 2 ng. n 250g CookIng egg noodl InstruCtIo es n 1 spray 1 Break ns of oil the noodl n 1 leek, es into a enough finely sliced large bowl. boiling water n 5 cm Pour over piece of noodles to cover root in the water . Stir and ginger, grated toss the for 6-8 and then minutes. leave on n 1 tbsp one side 2 Mean medium while, heat curry paste a wok and the chick en piece spray with n 125g frozen s or praw (about oil. Add peas 10 minut ns and n 2 skinle cook throu es for the prawns). ss chick gh chicken, en remove breasts, 5 for the from the a plate. diced wok and stir-fry peeled praw (or 250g the leek set aside stir in the and ginge on curry paste n Soy sauce ns) r until soft. minutes. and cook to serve stir in the for a furth peas and reduce er 2 the heat, chicken cover and or praw 3 Drain ns. the noodl cook for es and add 3 minut well to coat. es. to the wok, Serve with tossing a splash of soy sauce .

CHICKeN

STS + HY DraT

aND Lee K NOODLe

S

ION WISD Om + WI NTer feb-m ar

2012 outdo or

Big RiveR Man The Amazon. 3,274 miles in 66 days. Ten hours a day in the water. Not bad for a 56-year-old guitar teacher who trains on beer and weighs more than 16 stone.

Meet Martin Strel, the man who makes David Walliams look like Esther Williams Words Dominic Bliss

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| outdoor fitness feb-mar 2012

feb-mar 2012 outdoor fitness |

79

Main PiCTure: Johnny Lye /shuTTersToCk; inseT PiCTiure: uk Press/Press assoCiaTion iMages

mouth-wat

Fancy a dip? Martin Strel braved crocs, piranhas and crotch-nibbling catfish on his epic Amazonian swim

PUD fitnes s

|

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Nutrition

Adventure

Specialist sports nutritionists will help you eat for success. Whether you’re looking to raise your energy levels, boost your stamina, lose weight or simply eat more healthily we’ll have all the information you need.

Revel in spectacular photography from the most dramatic destinations in the world, as explorers take on the elements in extraordinary adventures.

EVENTS 2012 adVENTurE racE sponsored by

king o

f

t

h

e

hills

2012 events guide

Mountain running builds muscle, protects against injury, and gives you an amazing mental boost. Six times World Mountain Running champion Jonathan Wyatt shares advice and inspiration to take you there Words Rupert Paul Pictures zooom.at/bergermarkus.com

ur plan yo g year sportin including It would be wise to avoid wearing your best kit for Dorset’s Kamikaze Banzai Charge, 9th September

51 swims 58 ultras s thons & venture race s, mara rathon ons 79 ad half-ma es 306 triathl 313 10Ks, B rid mt & 267 road | outdoor fitness feb-mar 2012

64

| outdoor fitness feb-mar 2012

feb-mar 2012 outdoor fitness |

65

adventure race If you want to test your full armoury of outdoor skills, from running to riding to kayaking to negotiating assault courses and muddy rivers, nothing beats an adventure race

Meet the professionals

events

We’ll take you into the heart of professional athlete training camps for an exclusive insight into their preparations, and to explore the ideas and plans that will work for you.

Find your next challenge with our detailed listing of the best outdoor events in Britain, from 10K runs to triathlons, sportives to adventure races. Get your mates involved and sign up now.

feb-mar 2012 outdoor fitness |

59

e ss sivitne u cl f Ex oorview td re ou p

IN EVERY ISSUE Front section

Breathtaking photos, cutting edge fitness and performance research, hot new gear, plus elite athlete profiles... you’ll find them all in the front section, the place where your next adventure begins.

outdoor fitness ISSUE 4

Bear Grylls 'raw Goat testicles...'

leaner, lighter, fitter cycle up snowdon ride-to-work bikes tested bear grylls amazon swim comfort zone psychology hill running tips

rUN w cycle w swiM w NUtritioN w

E

w a D V e N t U r e wt r a i N i N G w c h a l l e N G e

trANsforM your fitNEss iN

2012

cycle up snowdon

Leaner lighter

Put the mountain back into your biking!

your first 10k Complete beginner's training plan

winter triathlon training with the Brownlees

faster

cross-country skiing with the Marines swiMMing the aMazon round the world sailing

complete fitness plan ✔ muscle-building, cardio-boosting,

daley thoMpson, life of a legend

flab-fighting outdoor programme

coMpression kit

✔ run hills with ease

The place where your nexT advenTure sTarTs THIS ISSUE great sporting rivalries ........ 16 man-flu mastered ......................... 18 jon wilkin’s rugby fitness ..... 22 rubbish fitness fads ................. 24 monty halls ..................................... 31

ON SALE NOW

M NE AG W Az iN

get out, get fitter, live more

escape

expert advice from Jonathan wyatt, world mountain running champion

go the extra mile ✔ psychological techniques to take you beyond your comfort zone

issue 4 feb-mar 2012

£3.99

FEB-MAR 2012

9 rivAl coMMutEr bikEs tEstEd

Hybrid, cyclo-cross and road bikes – great for the weekend too

CLICK TO BUY ISSUE #4 live more

E

Ultra-runner Dean Karnazes’ training & stamina secrets

MOUNTAIN BIKE FITNESS PROGRAMME

S A S TEST BREACON BEACONS,

faster slice through waves Expert open water swimming

cycle up snowdon

Under the skin of cycling’s knockout world champion PLUS his winter training regime

Put the mountain back into your biking!

your first 10k Complete

INJURY-FREE RUNNING Technique, posture and going barefoot

beginner's training plan

winter triathlon training with the Brownlees

TOUGHEST JOB IN THE WORLD Monty Halls takes a beasting on a trawler

cross-country skiing with the Marines swiMMing the aMazon

skills

complete fitness plan ✔ muscle-building, jonny wilkinson’s

round the world sailing daley thoMpson, life of a legend coMpression kit

cardio-boosting, secrets flab-fighting outdoor training programme and win How to boost your intensity

✔ run hillslose fast weight with ease

expert advice from Metabolism myths exposed Jonathan wyatt, world mountain running fitness ‘outdoorchampion

changed my life’ go the extra ✔ psychological mile

Inspiring true stories

techniques to take cracknell you beyond yourjames comfort next challenge choosing yourzone

ISSUE 3 DEC-JAN 2011-12

£3.99

heights’ ‘i’m afraid of Fiennes confesses Sir Ranulph

cadel evans’ bike BMc

We ride tour de France winning

£3.99

Issue 2 oct-nov 2011

jackets wetsuits

001 COVER iss 3 cavendish v4.indd 1

issue 4 feb-mar 2012

bike + MOUNTAIN + boardman time PLUS RUNNING SHOES GET SKI FIT + new 9trial rivAlBIKES+ 44 EVENTS +

tested running/cycling

£3.99

OCT-NOV 2011

FEB-MAR 2012

myths

get iNg3 KWill M IN 4 HOURS hoW cross-trAiN 2How hardWeeks can it be?

12 You 75% fitter iN just DEC 2011 -JAN 2012

cyclinG | metabolism

hill running tips

distance | mont ventoux

Your expert off-road winter cycling plan

GET FiT as a TriaThlETE

Red Bull’s MaRk cyclinG, runninG and kayakinG – my FiTnEss rEGimE

1 2>

| step up a runninG

TRAINING plAN

Formula 1’s FiTTEsT drivEr WeBBeR:

ISSN 2047-2420

Your first 10K, first and first marathon

MARK CAVENDISH

your fitNEss iN

2012

Leaner lighter

THE WORLD’S FITTEST MAN tested bear grylls amazon swim comfort zone psychology

step up a distance half-marathon

cycle up snowdon ride-to-work bikes

open water swimminG

R u N N I N G

get out, get fitter,

R U N  C Y C L E  S W I M  A D V E NrTUUNRw E cy cN lU T RITION  TRAINING  CHALLENGE e w swiM w NUtri tioN w w a D V e N t U r e wt r live more aiNiNG w challeN get out, get fitter, trANsforM Ge leaner, lighter, fitter

| Jonny wilkinson |

Three epic mountain climbs in one day

MARK CAVENDISH | WINTER TRAINING PLAN | FITTEST MAN IN THE WORLD | MOUNTAIN BIKE TRAINING | SAS TEST | INJURY-FREE RUNNING

Get fit as a triathlete

c y c l I N G

ride of Your life

GET OUT, GET FITTER, LIVE MORE

9 772047 242002

ISSUE 2 OUTDOOR FITNESS

OUTDOOR FITNESS ISSUE 3

outdoor fitness ISSUE 4

MA NE kIT of TopRRUNNINg TOTAL WINTE FITNESS £500 W Bear GryllsPLAN M N Gtesticles.. 'raw Goat NeW mAgAZiN e WIN AZ .' AG EW wTRAININg wChALLeNge INE w ADVeNTURe w NUTRITIoN Az RUN wCYCLe wSWIM iN

coMMutEr bikEs tEstEd

Hybrid, cyclo-cross

and road bikes – great

20/10/2011 15:40

for the weekend too

CLICK TO SUBSCRIBE AND save up to 50%

fitness in the frame The parallels between stunning photography and outdoor fitness are strong. Both require dedication (Ryan Edy was up on the fells before sunrise to set up for this shot), skill, practice and good-quality gear (in this case a Canon 30D with 17-85mm lens). This image won a ‘medal’, too – a commendation at the Landscape Photographer of the Year awards, and it’s on display through January at the National Theatre on London’s South Bank.

It also features in Landscape Photographer of the Year Book 5.

Sun burst: There are few moments as golden as chasing the sunrise over the fells

Photograph Ryan Edy

capTUrIng THE pErfEcT momEnT Occasionally, okay very occasionally, there are training runs so flawless that you wish you could bottle the experience.

Somehow perfect weather, unblemished countryside and a feeling in your legs that you could run forever combine to create the perfect day. It’s the antidote to all those times when the wind howls, the clouds glower and your legs feel like lead, and it’s a great motivation to lace up and get outdoors whenever the sofa beckons with come-sit-on-me eyes.

Keen fell runner and professional photographer Ryan Edy was on a mission “to capture the essence of running in a location with a spectacular sunrise, just by yourself with these amazing views all around.”

So having scouted his favourite runs, Ryan decided to hike with his camera kit into the hills of Weardale, County Durham, and shoot this image. With terrific good fortune, a 15-minute window of mesmerising light appeared at sunrise, and he caught this dramatic landscape at his first attempt. Makes you want to run, doesn’t it? feb-mar 2012 outdoor fitness |

11

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Muscle man: Andy Wadsworth says honing key muscles will prime your body to get fitter even when you’re resting

IN EVERY ISSUE

transform your fitness in

2012

Expert training programmes

L e a n e r L i g h t e r F a s t e r

We’ve built a team of the best coaches in Britain to bring you the techniques and tips that will keep your training fresh and improve your performance, whatever your fitness level.

Bike and run, by all means. But if you want to train smarter and shed pounds in 2012, you need our full-body fitness programme Words Claire Maxted Pictures Tom Bailey

outdoor fitness ISSUE 4

Bear Grylls 'raw Goat testicles...'

leaner, lighter, fitter cycle up snowdon ride-to-work bikes tested bear grylls amazon swim comfort zone psychology hill running tips

rUN w cycle w swiM w NUtritioN w

E

w a D V e N t U r e wt r a i N i N G w c h a l l e N G e

trANsforM your fitNEss iN

2012

cycle up snowdon

Leaner lighter

Put the mountain back into your biking!

your first 10k Complete beginner's training plan

winter triathlon training with the Brownlees

faster

cross-country skiing with the Marines swiMMing the aMazon round the world sailing

complete fitness plan ✔ muscle-building, cardio-boosting,

daley thoMpson, life of a legend

flab-fighting outdoor programme

coMpression kit

✔ run hills with ease

Y

ON SALE NOW

M NE AG W Az iN

get out, get fitter, live more

ou don’t have to wrap yourself in cling film like that guy in The Full Monty.

There’s no call for Slimfast, and it’s not even about piling in hour after hour of extra training. Losing flab fast is something everyone can fit into their busy week. So what’s the secret? It’s all about the muscle.

Andy Wadsworth from MyLife Personal Training (www.mylifept.com) explains. “Yes you can train at low heart-rate intensities and eat high-protein foods, but there is one other key to getting leaner, lighter and therefore faster – building up a higher muscle density.

“Muscle metabolises calories; fat does not.

It propels you forward, actively burning calories while it works and repairs. So if you want to tone up and lose flab, don’t just ride or run, build your fat-burning capacity with resistance and speed training each week.”

But before you rush for the dumbbells, just wait a minute. This doesn’t mean you have to bulk up to Schwarzenegger proportions

expert advice from Jonathan wyatt, world mountain running champion

go the extra mile ✔ psychological techniques to take you beyond your comfort zone

issue 4 feb-mar 2012

£3.99

FEB-MAR 2012

9 rivAl coMMutEr bikEs tEstEd

Hybrid, cyclo-cross and road bikes – great for the weekend too

CLICK TO BUY ISSUE #4 2012

live more

E

Leaner lighter Formula 1’s FiTTEsT drivEr WeBBeR:

MOUNTAIN BIKE FITNESS PROGRAMME

S A S TEST BREACON BEACONS,

Under the skin of cycling’s knockout world champion PLUS his winter training regime

faster slice through waves Expert open water swimming

Put the mountain back into your biking!

your first 10k Complete

INJURY-FREE RUNNING Technique, posture and going barefoot

beginner's training plan

winter triathlon training with the Brownlees

TOUGHEST JOB IN THE WORLD Monty Halls takes a beasting on a trawler

cross-country skiing with the Marines swiMMing the aMazon

skills

complete fitness plan ✔ muscle-building, jonny wilkinson’s

round the world sailing daley thoMpson, life of a legend coMpression kit

cardio-boosting, secrets flab-fighting outdoor training programme and win How to boost your intensity

✔ run hillslose fast weight with ease

expert advice from Metabolism myths exposed Jonathan wyatt, world mountain running fitness ‘outdoorchampion

changed my life’ go the extra ✔ psychological mile

Inspiring true stories

techniques to take cracknell you beyond yourjames comfort next challenge choosing yourzone

ISSUE 3 DEC-JAN 2011-12

£3.99

heights’ ‘i’m afraid of Fiennes confesses Sir Ranulph

cadel evans’ bike BMc

We ride tour de France winning

£3.99

Issue 2 oct-nov 2011

jackets wetsuits

001 COVER iss 3 cavendish v4.indd 1

issue 4 feb-mar 2012

bike + MOUNTAIN + boardman time PLUS RUNNING SHOES GET SKI FIT + new 9trial rivAlBIKES+ 44 EVENTS +

tested running/cycling

£3.99

OCT-NOV 2011

FEB-MAR 2012

myths

get iNg3 KWill M IN 4 HOURS hoW cross-trAiN 2How hardWeeks can it be?

12 You 75% fitter iN just DEC 2011 -JAN 2012

cyclinG | metabolism

hill running tips

distance | mont ventoux

Your expert off-road winter cycling plan

GET FiT as a TriaThlETE

Red Bull’s MaRk cyclinG, runninG and kayakinG – my FiTnEss rEGimE

cycle up snowdon

1 2>

Ultra-runner Dean Karnazes’ training & stamina secrets

ISSN 2047-2420

| step up a runninG

TRAINING plAN

get out, get fitter,

MARK CAVENDISH

your fitNEss iN

THE WORLD’S FITTEST MAN tested bear grylls amazon swim comfort zone psychology

Your first 10K, first and first marathon

cycle up snowdon ride-to-work bikes

open water swimminG

R u N N I N G

step up a distance half-marathon

leaner, lighter, fitter

| Jonny wilkinson |

Three epic mountain climbs in one day

MARK CAVENDISH | WINTER TRAINING PLAN | FITTEST MAN IN THE WORLD | MOUNTAIN BIKE TRAINING | SAS TEST | INJURY-FREE RUNNING

Get fit as a triathlete

c y c l I N G

ride of Your life

GET OUT, GET FITTER, LIVE MORE

R U N  C Y C L E  S W I M  A D V E NrTUUNRw E cy cN lU T RITION  TRAINING  CHALLENGE e w swiM w NUtri tioN w w a D V e N t U r e wt r live more aiNiNG w challeN get out, get fitter, trANsforM Ge

9 772047 242002

ISSUE 2 OUTDOOR FITNESS

OUTDOOR FITNESS ISSUE 3

outdoor fitness ISSUE 4

MA NE kIT of TopRRUNNINg TOTAL WINTE FITNESS £500 W Bear GryllsPLAN M N Gtesticles.. 'raw Goat NeW mAgAZiN e WIN AZ .' AG EW wTRAININg wChALLeNge INE w ADVeNTURe w NUTRITIoN Az RUN wCYCLe wSWIM iN

coMMutEr bikEs tEstEd

Hybrid, cyclo-cross

and road bikes – great

20/10/2011 15:40

for the weekend too

CLICK TO SUBSCRIBE AND save up to 50% 44

| outdoor fitness feb-mar 2012

like some hulked up gym addict, veins popping like drainpipes under papery skin.

“I’m not talking about muscle mass or size,” says Andy. “None of the exercises here will make you a bodybuilder, but they will make you more toned, with muscles that are using up fat, even at rest. You’ll also get faster, because as you become leaner, your power to weight ratio will be more efficient.

In fact, losing 1kg of body fat makes you five seconds quicker per mile.”

So where to start? Which muscles should you target for fat-blasting? “The legs are key,” says Andy, “they are five times stronger than your arms will ever be, so concentrate on them. It needn’t be in the gym, and there’s no need to buy any equipment. Your own bodyweight can work wonders in a resistance circuit in your garden or a nearby park.”

Turn the page, do the exercises and be leaner, lighter and faster come spring. continues over>

big fat myths, bUsteD! Why not just wrap up in cling film like the Full Monty guy?

Wrapping in cling film and sitting in a hot shed might lose you a couple of pounds in water (and in cling film!), but apart from being dehydrated and feeling very thirsty, nothing has changed.

If I don’t use my muscles, will they just turn into fat?

No, muscle and fat are created independently.

But it may seem that way, because unused muscles slowly waste away, and with less muscle to burn calories, you’ll store any surplus food you eat as fat.

If I don’t eat, won’t that use up fat?

If you don’t eat, your metabolism slows as your body switches to survival mode. When you eat next, you store that fuel as fat, which is broken down slowly so you’ll ‘survive’ for longer. So not eating regularly actually promotes fat gain.

Why does having more muscle burn calories?

The more muscle you have, the bigger your engine, which burns up more fuel. It’s like running a 5 litre Mercedes instead of a 2 litre Fiesta. Its engine is bigger, it has more power and goes faster, and it guzzles down a full fuel tank in no time. And the leaner you are, the faster you’ll go. This is what all endurance athletes aim for – a massive muscular engine in a light body.

e ss sivitne u cl f Ex oorview td re ou p

IN EVERY ISSUE

king

Meet the professionals

We’ll take you into the heart of professional athlete training camps for an exclusive insight into their preparations, and to explore the ideas and plans that will work for you.

o

f

t

h

e

hills Mountain running builds muscle, protects against injury, and gives you an amazing mental boost. Six times World Mountain Running champion Jonathan Wyatt shares advice and inspiration to take you there Words Rupert Paul Pictures zooom.at/bergermarkus.com

outdoor fitness ISSUE 4

Bear Grylls 'raw Goat testicles...'

leaner, lighter, fitter cycle up snowdon ride-to-work bikes tested bear grylls amazon swim comfort zone psychology hill running tips

rUN w cycle w swiM w NUtritioN w

ON SALE NOW

M NE AG W Az iN

get out, get fitter, live more

E

w a D V e N t U r e wt r a i N i N G w c h a l l e N G e

trANsforM your fitNEss iN

2012

cycle up snowdon

Leaner lighter

Put the mountain back into your biking!

your first 10k Complete beginner's training plan

winter triathlon training with the Brownlees

faster

cross-country skiing with the Marines swiMMing the aMazon round the world sailing

complete fitness plan ✔ muscle-building, cardio-boosting,

daley thoMpson, life of a legend

flab-fighting outdoor programme

coMpression kit

✔ run hills with ease

expert advice from Jonathan wyatt, world mountain running champion

go the extra mile ✔ psychological techniques to take you beyond your comfort zone

issue 4 feb-mar 2012

£3.99

FEB-MAR 2012

9 rivAl coMMutEr bikEs tEstEd

Hybrid, cyclo-cross and road bikes – great for the weekend too

CLICK TO BUY ISSUE #4 2012

live more

E

Leaner lighter Formula 1’s FiTTEsT drivEr WeBBeR:

MOUNTAIN BIKE FITNESS PROGRAMME

S A S TEST BREACON BEACONS,

Under the skin of cycling’s knockout world champion PLUS his winter training regime

faster slice through waves Expert open water swimming

Put the mountain back into your biking!

your first 10k Complete

INJURY-FREE RUNNING Technique, posture and going barefoot

beginner's training plan

winter triathlon training with the Brownlees

TOUGHEST JOB IN THE WORLD Monty Halls takes a beasting on a trawler

cross-country skiing with the Marines swiMMing the aMazon

skills

complete fitness plan ✔ muscle-building, jonny wilkinson’s

round the world sailing daley thoMpson, life of a legend coMpression kit

cardio-boosting, secrets flab-fighting outdoor training programme and win How to boost your intensity

✔ run hillslose fast weight with ease

expert advice from Metabolism myths exposed Jonathan wyatt, world mountain running fitness ‘outdoorchampion

changed my life’ go the extra ✔ psychological mile

Inspiring true stories

techniques to take cracknell you beyond yourjames comfort next challenge choosing yourzone

ISSUE 3 DEC-JAN 2011-12

£3.99

heights’ ‘i’m afraid of Fiennes confesses Sir Ranulph

cadel evans’ bike BMc

We ride tour de France winning

£3.99

Issue 2 oct-nov 2011

jackets wetsuits

001 COVER iss 3 cavendish v4.indd 1

issue 4 feb-mar 2012

bike + MOUNTAIN + boardman time PLUS RUNNING SHOES GET SKI FIT + new 9trial rivAlBIKES+ 44 EVENTS +

tested running/cycling

£3.99

OCT-NOV 2011

FEB-MAR 2012

myths

get iNg3 KWill M IN 4 HOURS hoW cross-trAiN 2How hardWeeks can it be?

12 You 75% fitter iN just DEC 2011 -JAN 2012

cyclinG | metabolism

hill running tips

distance | mont ventoux

Your expert off-road winter cycling plan

GET FiT as a TriaThlETE

Red Bull’s MaRk cyclinG, runninG and kayakinG – my FiTnEss rEGimE

cycle up snowdon

1 2>

Ultra-runner Dean Karnazes’ training & stamina secrets

ISSN 2047-2420

| step up a runninG

TRAINING plAN

get out, get fitter,

MARK CAVENDISH

your fitNEss iN

THE WORLD’S FITTEST MAN tested bear grylls amazon swim comfort zone psychology

Your first 10K, first and first marathon

cycle up snowdon ride-to-work bikes

open water swimminG

R u N N I N G

step up a distance half-marathon

leaner, lighter, fitter

| Jonny wilkinson |

Three epic mountain climbs in one day

MARK CAVENDISH | WINTER TRAINING PLAN | FITTEST MAN IN THE WORLD | MOUNTAIN BIKE TRAINING | SAS TEST | INJURY-FREE RUNNING

Get fit as a triathlete

c y c l I N G

ride of Your life

GET OUT, GET FITTER, LIVE MORE

R U N  C Y C L E  S W I M  A D V E NrTUUNRw E cy cN lU T RITION  TRAINING  CHALLENGE e w swiM w NUtri tioN w w a D V e N t U r e wt r live more aiNiNG w challeN get out, get fitter, trANsforM Ge

9 772047 242002

ISSUE 2 OUTDOOR FITNESS

OUTDOOR FITNESS ISSUE 3

outdoor fitness ISSUE 4

MA NE kIT of TopRRUNNINg TOTAL WINTE FITNESS £500 W Bear GryllsPLAN M N Gtesticles.. 'raw Goat NeW mAgAZiN e WIN AZ .' AG EW wTRAININg wChALLeNge INE w ADVeNTURe w NUTRITIoN Az RUN wCYCLe wSWIM iN

coMMutEr bikEs tEstEd

Hybrid, cyclo-cross

and road bikes – great

20/10/2011 15:40

for the weekend too

CLICK TO SUBSCRIBE AND save up to 50% 64

| outdoor fitness feb-mar 2012

feb-mar 2012 outdoor fitness |

65

e ss sivitne u cl f Ex oorview td re ou p

IN EVERY ISSUE Inspiration

Discover the best outdoor challenges in Britain and right around the world. Having an inspirational goal is one of the best ways to maintain your motivation, and we’ll showcase the best challenges on the planet.

Mountain MayheM Words & Pictures Benji Haworth

Biking up Snowdon is no picnic – especially in a raging gale.

But just look at the rewards

outdoor fitness ISSUE 4

Bear Grylls 'raw Goat testicles...'

leaner, lighter, fitter cycle up snowdon ride-to-work bikes tested bear grylls amazon swim comfort zone psychology hill running tips

rUN w cycle w swiM w NUtritioN w

ON SALE NOW

M NE AG W Az iN

get out, get fitter, live more

E

w a D V e N t U r e wt r a i N i N G w c h a l l e N G e

trANsforM your fitNEss iN

2012

cycle up snowdon

Leaner lighter

Put the mountain back into your biking!

your first 10k Complete beginner's training plan

winter triathlon training with the Brownlees

faster

cross-country skiing with the Marines swiMMing the aMazon round the world sailing

complete fitness plan ✔ muscle-building, cardio-boosting,

daley thoMpson, life of a legend

flab-fighting outdoor programme

coMpression kit

✔ run hills with ease

expert advice from Jonathan wyatt, world mountain running champion

go the extra mile ✔ psychological techniques to take you beyond your comfort zone

issue 4 feb-mar 2012

£3.99

FEB-MAR 2012

9 rivAl coMMutEr bikEs tEstEd

Hybrid, cyclo-cross and road bikes – great for the weekend too

CLICK TO BUY ISSUE #4 2012

live more

E

Leaner lighter Formula 1’s FiTTEsT drivEr WeBBeR:

MOUNTAIN BIKE FITNESS PROGRAMME

S A S TEST BREACON BEACONS,

Under the skin of cycling’s knockout world champion PLUS his winter training regime

faster slice through waves Expert open water swimming

Put the mountain back into your biking!

your first 10k Complete

INJURY-FREE RUNNING Technique, posture and going barefoot

beginner's training plan

winter triathlon training with the Brownlees

TOUGHEST JOB IN THE WORLD Monty Halls takes a beasting on a trawler

cross-country skiing with the Marines swiMMing the aMazon

skills

complete fitness plan ✔ muscle-building, jonny wilkinson’s

round the world sailing daley thoMpson, life of a legend coMpression kit

cardio-boosting, secrets flab-fighting outdoor training programme and win How to boost your intensity

✔ run hillslose fast weight with ease

expert advice from Metabolism myths exposed Jonathan wyatt, world mountain running fitness ‘outdoorchampion

changed my life’ go the extra ✔ psychological mile

Inspiring true stories

techniques to take cracknell you beyond yourjames comfort next challenge choosing yourzone

ISSUE 3 DEC-JAN 2011-12

£3.99

heights’ ‘i’m afraid of Fiennes confesses Sir Ranulph

cadel evans’ bike BMc

We ride tour de France winning

£3.99

Issue 2 oct-nov 2011

jackets wetsuits

001 COVER iss 3 cavendish v4.indd 1

issue 4 feb-mar 2012

bike + MOUNTAIN + boardman time PLUS RUNNING SHOES GET SKI FIT + new 9trial rivAlBIKES+ 44 EVENTS +

tested running/cycling

£3.99

OCT-NOV 2011

FEB-MAR 2012

myths

get iNg3 KWill M IN 4 HOURS hoW cross-trAiN 2How hardWeeks can it be?

12 You 75% fitter iN just DEC 2011 -JAN 2012

cyclinG | metabolism

hill running tips

distance | mont ventoux

Your expert off-road winter cycling plan

GET FiT as a TriaThlETE

Red Bull’s MaRk cyclinG, runninG and kayakinG – my FiTnEss rEGimE

cycle up snowdon

1 2>

Ultra-runner Dean Karnazes’ training & stamina secrets

ISSN 2047-2420

| step up a runninG

TRAINING plAN

get out, get fitter,

MARK CAVENDISH

your fitNEss iN

THE WORLD’S FITTEST MAN tested bear grylls amazon swim comfort zone psychology

Your first 10K, first and first marathon

cycle up snowdon ride-to-work bikes

open water swimminG

R u N N I N G

step up a distance half-marathon

leaner, lighter, fitter

| Jonny wilkinson |

Three epic mountain climbs in one day

MARK CAVENDISH | WINTER TRAINING PLAN | FITTEST MAN IN THE WORLD | MOUNTAIN BIKE TRAINING | SAS TEST | INJURY-FREE RUNNING

Get fit as a triathlete

c y c l I N G

ride of Your life

GET OUT, GET FITTER, LIVE MORE

R U N  C Y C L E  S W I M  A D V E NrTUUNRw E cy cN lU T RITION  TRAINING  CHALLENGE e w swiM w NUtri tioN w w a D V e N t U r e wt r live more aiNiNG w challeN get out, get fitter, trANsforM Ge

9 772047 242002

ISSUE 2 OUTDOOR FITNESS

OUTDOOR FITNESS ISSUE 3

outdoor fitness ISSUE 4

MA NE kIT of TopRRUNNINg TOTAL WINTE FITNESS £500 W Bear GryllsPLAN M N Gtesticles.. 'raw Goat NeW mAgAZiN e WIN AZ .' AG EW wTRAININg wChALLeNge INE w ADVeNTURe w NUTRITIoN Az RUN wCYCLe wSWIM iN

coMMutEr bikEs tEstEd

Hybrid, cyclo-cross

and road bikes – great

20/10/2011 15:40

for the weekend too

CLICK TO SUBSCRIBE AND save up to 50% 54

| outdoor fitness feb-mar 2012

Full tilt down the Ranger Path. Worth a bit of uphill slogging? You betcha...

feb-mar 2012 outdoor fitness |

55

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Specialist sports nutritionists will help you eat for success.

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outdoor fitness ISSUE 4

Bear Grylls 'raw Goat testicles...'

leaner, lighter, fitter cycle up snowdon ride-to-work bikes tested bear grylls amazon swim comfort zone psychology hill running tips

rUN w cycle w swiM w NUtritioN w

ON SALE NOW

M NE AG W Az iN

get out, get fitter, live more

E

w a D V e N t U r e wt r a i N i N G w c h a l l e N G e

trANsforM your fitNEss iN

2012

cycle up snowdon

Leaner lighter

Put the mountain back into your biking!

your first 10k Complete beginner's training plan

winter triathlon training with the Brownlees

faster

cross-country skiing with the Marines swiMMing the aMazon round the world sailing

complete fitness plan ✔ muscle-building, cardio-boosting,

daley thoMpson, life of a legend

flab-fighting outdoor programme

coMpression kit

✔ run hills with ease

expert advice from Jonathan wyatt, world mountain running champion

go the extra mile ✔ psychological techniques to take you beyond your comfort zone

issue 4 feb-mar 2012

£3.99

FEB-MAR 2012

9 rivAl coMMutEr bikEs tEstEd

Hybrid, cyclo-cross and road bikes – great for the weekend too

CLICK TO BUY ISSUE #4 live more

E

Leaner lighter Formula 1’s FiTTEsT drivEr WeBBeR:

Ultra-runner Dean Karnazes’ training & stamina secrets

MOUNTAIN BIKE FITNESS PROGRAMME

S A S TEST BREACON BEACONS,

Under the skin of cycling’s knockout world champion PLUS his winter training regime

faster waves slice through water swimming skills

Put the mountain back into your biking!

your first 10k Complete

INJURY-FREE RUNNING Technique, posture and going barefoot

beginner's training plan

winter triathlon training with the Brownlees

TOUGHEST JOB IN THE WORLD Monty Halls takes a beasting on a trawler

cross-country skiing with the Marines swiMMing the aMazon

complete fitness plan ✔ muscle-building, jonny wilkinson’s Expert open

round the world sailing daley thoMpson, life of a legend coMpression kit

cardio-boosting, secrets flab-fighting outdoor training programme and win How to boost your intensity

✔ run hillslose fast weight with ease

expert advice from Metabolism myths exposed Jonathan wyatt, world mountain running fitness ‘outdoorchampion

changed my life’ go the extra ✔ psychological mile

Inspiring true stories

techniques to take cracknell you beyond yourjames comfort next challenge choosing yourzone

ISSUE 3 DEC-JAN 2011-12

£3.99

heights’ ‘i’m afraid of Fiennes confesses Sir Ranulph

cadel evans’ bike BMc

We ride tour de France winning

£3.99

Issue 2 oct-nov 2011

jackets wetsuits

001 COVER iss 3 cavendish v4.indd 1

coMMutEr bikEs tEstEd

Hybrid, cyclo-cross

and road bikes – great

20/10/2011 15:40

PREPARE TO SUCCEED.

issue 4 feb-mar 2012

bike + MOUNTAIN + boardman time PLUS RUNNING SHOES GET SKI FIT + new 9trial rivAlBIKES+ 44 EVENTS +

tested running/cycling

ESSENTIAL KIT.

£3.99

OCT-NOV 2011

FEB-MAR 2012

myths

get iNg3 KWill M IN 4 HOURS hoW cross-trAiN 2How hardWeeks can it be?

12 You 75% fitter iN just DEC 2011 -JAN 2012

cyclinG | metabolism

hill running tips

distance | mont ventoux

Your expert off-road winter cycling plan

GET FiT as a TriaThlETE

Red Bull’s MaRk cyclinG, runninG and kayakinG – my FiTnEss rEGimE

cycle up snowdon

1 2>

| step up a runninG

TRAINING plAN

2012

ISSN 2047-2420

Your first 10K, first and first marathon

get out, get fitter,

MARK CAVENDISH

your fitNEss iN

THE WORLD’S FITTEST MAN tested bear grylls amazon swim comfort zone psychology

step up a distance half-marathon

cycle up snowdon ride-to-work bikes

open water swimminG

R u N N I N G

leaner, lighter, fitter

| Jonny wilkinson |

Three epic mountain climbs in one day

MARK CAVENDISH | WINTER TRAINING PLAN | FITTEST MAN IN THE WORLD | MOUNTAIN BIKE TRAINING | SAS TEST | INJURY-FREE RUNNING

Get fit as a triathlete

c y c l I N G

ride of Your life

GET OUT, GET FITTER, LIVE MORE

R U N  C Y C L E  S W I M  A D V E NrTUUNRw E cy cN lU T RITION  TRAINING  CHALLENGE e w swiM w NUtri tioN w w a D V e N t U r e wt r live more aiNiNG w challeN get out, get fitter, trANsforM Ge

9 772047 242002

ISSUE 2 OUTDOOR FITNESS

OUTDOOR FITNESS ISSUE 3

outdoor fitness ISSUE 4

MA NE kIT of TopRRUNNINg TOTAL WINTE FITNESS £500 W Bear GryllsPLAN M N Gtesticles.. 'raw Goat NeW mAgAZiN e WIN AZ .' AG EW wTRAININg wChALLeNge INE w ADVeNTURe w NUTRITIoN Az RUN wCYCLe wSWIM iN

for the weekend too

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mouth-watering meals and eXPert nutrition adViCe to boost your PerformanCe

leek Wisdom Choose small to medium leeks – they have the most tender texture. Pick firm, straight leeks with dark green leaves and white necks.

Avoid yellow or wilted leeks and those with cracked, bruised bulbs.

Lightbulb moment: leeks are a winter superfood

Peak With a leek

CHICKeN aND LeeK NOODLeS

Seasonal, tasty and packed with healthimproving, performance-boosting benefits, leeks are a winter sporting superfood. They’re low-calorie yet packed with fibre, folic acid, vitamins and antioxidants, including quercetin, a cancer-blocking compound. And loaded with one-eighth of an adult’s daily potassium requirement, leeks encourage the efficient functioning of kidneys – a useful new year detox.

n 250g egg noodles n 1 spray of oil n 1 leek, finely sliced n 5 cm piece of root ginger, grated n 1 tbsp medium curry paste n 125g frozen peas n 2 skinless chicken breasts, diced (or 250g peeled prawns) n Soy sauce to serve

nutrItIonAL Info Average serving of leeks (80g or 1 leek) Energy ............. 17kcal Carbohydrates ...2.1g

Protein ................... 1g Fat ...................... 0.6g

this mouth-watering stir-fry is easy to prepare and the ideal recovery meal after exercise. Aim to eat it within two hours of your training.

IngredIents ServeS 2

CookIng InstruCtIons 1 Break the noodles into a large bowl. Pour over enough boiling water to cover. Stir and toss the noodles in the water and then leave on one side for 6-8 minutes.

2 Meanwhile, heat a wok and spray with oil. Add the chicken pieces or prawns and cook through (about 10 minutes for the chicken, 5 for the prawns). remove from the wok and set aside on a plate. stir-fry the leek and ginger until soft. stir in the curry paste and cook for a further 2 minutes. stir in the peas and chicken or prawns. reduce the heat, cover and cook for 3 minutes.

3 Drain the noodles and add to the wok, tossing well to coat. Serve with a splash of soy sauce.

PLUS reCOVerY breaKfaSTS + HYDraTION WISDOm + WINTer PUD

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IN EVERY ISSUE Adventure

Revel in spectacular photography from the most dramatic destinations in the world, as explorers take on the elements in extraordinary adventures.

outdoor fitness ISSUE 4

Bear Grylls 'raw Goat testicles...'

leaner, lighter, fitter cycle up snowdon ride-to-work bikes tested bear grylls amazon swim comfort zone psychology hill running tips

rUN w cycle w swiM w NUtritioN w

ON SALE NOW

M NE AG W Az iN

get out, get fitter, live more

E

w a D V e N t U r e wt r a i N i N G w c h a l l e N G e

trANsforM your fitNEss iN

2012

cycle up snowdon

Leaner lighter

Put the mountain back into your biking!

your first 10k Complete beginner's training plan

winter triathlon training with the Brownlees

faster

cross-country skiing with the Marines swiMMing the aMazon round the world sailing

complete fitness plan ✔ muscle-building, cardio-boosting,

daley thoMpson, life of a legend

flab-fighting outdoor programme

coMpression kit

✔ run hills with ease

expert advice from Jonathan wyatt, world mountain running champion

go the extra mile ✔ psychological techniques to take you beyond your comfort zone

issue 4 feb-mar 2012

£3.99

FEB-MAR 2012

9 rivAl coMMutEr bikEs tEstEd

Hybrid, cyclo-cross and road bikes – great for the weekend too

CLICK TO BUY ISSUE #4 live more

E

Ultra-runner Dean Karnazes’ training & stamina secrets

MOUNTAIN BIKE FITNESS PROGRAMME

S A S TEST BREACON BEACONS,

faster slice through waves Expert open water swimming

cycle up snowdon

Under the skin of cycling’s knockout world champion PLUS his winter training regime

Put the mountain back into your biking!

your first 10k Complete

INJURY-FREE RUNNING Technique, posture and going barefoot

beginner's training plan

winter triathlon training with the Brownlees

TOUGHEST JOB IN THE WORLD Monty Halls takes a beasting on a trawler

cross-country skiing with the Marines swiMMing the aMazon

skills

complete fitness plan ✔ muscle-building, jonny wilkinson’s

round the world sailing daley thoMpson, life of a legend coMpression kit

cardio-boosting, secrets flab-fighting outdoor training programme and win How to boost your intensity

✔ run hillslose fast weight with ease

expert advice from Metabolism myths exposed Jonathan wyatt, world mountain running fitness ‘outdoorchampion

changed my life’ go the extra ✔ psychological mile

Inspiring true stories

techniques to take cracknell you beyond yourjames comfort next challenge choosing yourzone

ISSUE 3 DEC-JAN 2011-12

Sir Ranulph

cadel evans’ bike BMc

We ride tour de France winning

£3.99

001 COVER iss 3 cavendish v4.indd 1

issue 4 feb-mar 2012

jackets wetsuits

£3.99

bike + MOUNTAIN + boardman time PLUS RUNNING SHOES GET SKI FIT + new 9trial rivAlBIKES+ 44 EVENTS +

tested running/cycling

Words Dominic Bliss

£3.99

heights’ ‘i’m afraid of Fiennes confesses

Issue 2 oct-nov 2011

OCT-NOV 2011

FEB-MAR 2012

myths

get iNg3 KWill M IN 4 HOURS hoW cross-trAiN 2How hardWeeks can it be?

12 You 75% fitter iN just DEC 2011 -JAN 2012

cyclinG | metabolism

hill running tips

distance | mont ventoux

Your expert off-road winter cycling plan

GET FiT as a TriaThlETE

Red Bull’s MaRk cyclinG, runninG and kayakinG – my FiTnEss rEGimE

The Amazon. 3,274 miles in 66 days. Ten hours a day in the water. Not bad for a 56-year-old guitar teacher who trains on beer and weighs more than 16 stone.

Meet Martin Strel, the man who makes David Walliams look like Esther Williams

1 2>

| step up a runninG

TRAINING plAN

Formula 1’s FiTTEsT drivEr WeBBeR:

ISSN 2047-2420

Your first 10K, first and first marathon

MARK CAVENDISH

your fitNEss iN

2012

Leaner lighter

THE WORLD’S FITTEST MAN tested bear grylls amazon swim comfort zone psychology

step up a distance half-marathon

cycle up snowdon ride-to-work bikes

open water swimminG

R u N N I N G

get out, get fitter,

R U N  C Y C L E  S W I M  A D V E NrTUUNRw E cy cN lU T RITION  TRAINING  CHALLENGE e w swiM w NUtri tioN w w a D V e N t U r e wt r live more aiNiNG w challeN get out, get fitter, trANsforM Ge leaner, lighter, fitter

| Jonny wilkinson |

Three epic mountain climbs in one day

MARK CAVENDISH | WINTER TRAINING PLAN | FITTEST MAN IN THE WORLD | MOUNTAIN BIKE TRAINING | SAS TEST | INJURY-FREE RUNNING

Get fit as a triathlete

c y c l I N G

ride of Your life

GET OUT, GET FITTER, LIVE MORE

9 772047 242002

ISSUE 2 OUTDOOR FITNESS

OUTDOOR FITNESS ISSUE 3

outdoor fitness ISSUE 4

MA NE kIT of TopRRUNNINg TOTAL WINTE FITNESS £500 W Bear GryllsPLAN M N Gtesticles.. 'raw Goat NeW mAgAZiN e WIN AZ .' AG EW wTRAININg wChALLeNge INE w ADVeNTURe w NUTRITIoN Az RUN wCYCLe wSWIM iN

Big RiveR Man

coMMutEr bikEs tEstEd

Hybrid, cyclo-cross

and road bikes – great

20/10/2011 15:40

for the weekend too

CLICK TO SUBSCRIBE AND save up to 50% 78

| outdoor fitness feb-mar 2012

feb-mar 2012 outdoor fitness |

79

Main PiCTure: Johnny Lye /shuTTersToCk; inseT PiCTiure: uk Press/Press assoCiaTion iMages

Fancy a dip? Martin Strel braved crocs, piranhas and crotch-nibbling catfish on his epic Amazonian swim

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INTERACTIVE Ultimate Fitness Experience

IN EVERY ISSUE Real world plans

Time is short and everyone is super busy, so we’ll show you how to make every minute count when you’re training to achieve whole body fitness. And as it’s all outdoors, it’s free..

Experience the ultimate in outdoor activity in the Shropshire hills and challenge yourself with an exciting approach to fitness: ■ Woodland Obstacle Course ■ ‘Tyre’d Out Training’ using a variety of tyres!

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All powermeter purchases qualify for a free 6 week training program from RST Sport Solutions.

Tel: 01788 556860 Email Address: sales@cyclepowermeters.com

outdoor fitness ISSUE 4 leaner, lighter, fitter cycle up snowdon ride-to-work bikes tested bear grylls amazon swim comfort zone psychology hill running tips

rUN w cycle w swiM w NUtritioN w

ON SALE NOW

M NE AG W Az iN

E

w a D V e N t U r e wt r a i N i N G w c h a l l e N G e

trANsforM your fitNEss iN

2012

cycle up snowdon

Leaner lighter

Put the mountain back into your biking!

your first 10k Complete beginner's training plan

winter triathlon training with the Brownlees

faster

cross-country skiing with the Marines swiMMing the aMazon round the world sailing

complete fitness plan ✔ muscle-building, cardio-boosting,

daley thoMpson, life of a legend

flab-fighting outdoor programme

coMpression kit

✔ run hills with ease

expert advice from Jonathan wyatt, world mountain running champion

go the extra mile ✔ psychological techniques to take you beyond your comfort zone

issue 4 feb-mar 2012

£3.99

FEB-MAR 2012

9 rivAl coMMutEr bikEs tEstEd

Hybrid, cyclo-cross and road bikes – great for the weekend too

CLICK TO BUY ISSUE #4 2012

live more

E

Leaner lighter Formula 1’s FiTTEsT drivEr WeBBeR:

MOUNTAIN BIKE FITNESS PROGRAMME

S A S TEST BREACON BEACONS,

Under the skin of cycling’s knockout world champion PLUS his winter training regime

faster slice through waves Expert open water swimming

Put the mountain back into your biking!

your first 10k Complete

INJURY-FREE RUNNING Technique, posture and going barefoot

beginner's training plan

winter triathlon training with the Brownlees

TOUGHEST JOB IN THE WORLD Monty Halls takes a beasting on a trawler

cross-country skiing with the Marines swiMMing the aMazon

skills

complete fitness plan ✔ muscle-building, jonny wilkinson’s

round the world sailing daley thoMpson, life of a legend coMpression kit

cardio-boosting, secrets flab-fighting outdoor training programme and win How to boost your intensity

✔ run hillslose fast weight with ease

expert advice from Metabolism myths exposed Jonathan wyatt, world mountain running fitness ‘outdoorchampion

changed my life’ go the extra ✔ psychological mile

Inspiring true stories

techniques to take cracknell you beyond yourjames comfort next challenge choosing yourzone

ISSUE 3 DEC-JAN 2011-12

£3.99

heights’ ‘i’m afraid of Fiennes confesses Sir Ranulph

cadel evans’ bike BMc

We ride tour de France winning

£3.99

Issue 2 oct-nov 2011

jackets wetsuits

001 COVER iss 3 cavendish v4.indd 1

issue 4 feb-mar 2012

bike + MOUNTAIN + boardman time PLUS RUNNING SHOES GET SKI FIT + new 9trial rivAlBIKES+ 44 EVENTS +

tested running/cycling

£3.99

OCT-NOV 2011

FEB-MAR 2012

myths

get iNg3 KWill M IN 4 HOURS hoW cross-trAiN 2How hardWeeks can it be?

12 You 75% fitter iN just DEC 2011 -JAN 2012

cyclinG | metabolism

hill running tips

distance | mont ventoux

Your expert off-road winter cycling plan

GET FiT as a TriaThlETE

Red Bull’s MaRk cyclinG, runninG and kayakinG – my FiTnEss rEGimE

cycle up snowdon

1 2>

Ultra-runner Dean Karnazes’ training & stamina secrets

ISSN 2047-2420

| step up a runninG

TRAINING plAN

get out, get fitter,

MARK CAVENDISH

your fitNEss iN

THE WORLD’S FITTEST MAN tested bear grylls amazon swim comfort zone psychology

Your first 10K, first and first marathon

cycle up snowdon ride-to-work bikes

open water swimminG

R u N N I N G

step up a distance half-marathon

leaner, lighter, fitter

| Jonny wilkinson |

Three epic mountain climbs in one day

MARK CAVENDISH | WINTER TRAINING PLAN | FITTEST MAN IN THE WORLD | MOUNTAIN BIKE TRAINING | SAS TEST | INJURY-FREE RUNNING

Get fit as a triathlete

c y c l I N G

ride of Your life

GET OUT, GET FITTER, LIVE MORE

R U N  C Y C L E  S W I M  A D V E NrTUUNRw E cy cN lU T RITION  TRAINING  CHALLENGE e w swiM w NUtri tioN w w a D V e N t U r e wt r live more aiNiNG w challeN get out, get fitter, trANsforM Ge

9 772047 242002

ISSUE 2 OUTDOOR FITNESS

OUTDOOR FITNESS ISSUE 3

outdoor fitness ISSUE 4

MA NE kIT of TopRRUNNINg TOTAL WINTE FITNESS £500 W Bear GryllsPLAN M N Gtesticles.. 'raw Goat NeW mAgAZiN e WIN AZ .' AG EW wTRAININg wChALLeNge INE w ADVeNTURe w NUTRITIoN Az RUN wCYCLe wSWIM iN

coMMutEr bikEs tEstEd

Hybrid, cyclo-cross

and road bikes – great

20/10/2011 15:40

for the weekend too

CLICK TO SUBSCRIBE AND save up to 50%

SCI’CON has over 30 years of experience in designing and manufacturing bike bags , and it’s the only company that can offer you more than 10 different bike bags.

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The most advanced cyclocross bike on the market, the SuperX from Cannondale features a full carbon frame and fork, keeping weight to an absolute minimum, with oversized bottom bracket and carefully engineered tube profiles to transfer every ounce of energy into speed. With the versatility to race on the dirt, ride on the road & even commute, the SuperX is the consummate and complete all-rounder.

web: www.fitnessexperience.co.uk

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Be your best in the outdoors!

Available in a range of colours and styles:-

web: www.cyclepremier.com

web: www.trionz.co.uk

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■ Improve comfort ■ Reduce injuries ■ Improve performance Readers of Outdoor Fitness magazine save 10% off any Bike Science bike fit by using coupon code“of-nov11”in our online booking sytem Online Booking.

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web: www.stuarthallcycling.co.uk

To advertise in the next edition call: Alice Sumner-Andrews: 01733 468539 Download the FREE SOFTWARE which can be easily downloaded such as I-nigma reader, Semacode reader or QR code reader.

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PiCTure: TommL/GeTTy imaGes

Training Get yourself fitter

skill training

how to nordic ski

Cross-country skiing is the ultimate full-body workout. It requires co-ordination, balance, power and strength, plus fantastic aerobic conditioning – especially as you’ll sometimes be skiing at altitude. It puts demands on your quads, your glutes, your hip area, your lower back and shoulders. That’s why cross-country skiers have some of the highest VO2 max levels (a measure of oxygen consumption during exercise, and so of physical fitness) among endurance athletes.

Technique falls into two types — classic and freestyle. ‘Classic’ is where you follow tracks cut into the snow – and is also the traditional technique used on long journeys away from the groomed trails. ‘Freestyle’ or ‘skate’ developed in the mid-1980s, and involves a technique akin to inline blading. Possible only on groomed trails, it is more demanding on upper-body strength and the quads, but is much quicker.

Meet Bernie shrosBree

and do even more outdoors cross-counTry: classic sTyle

1 Push off with one leg and transfer your weight onto the other ski, using opposite arm-to-leg poling for balance. it’s a ‘kick and glide’ movement.

2 Think of your ski as an aeroplane landing and suddenly taking off again. as it comes in to land, you rotate the hips, transfer your weight, and the ski should accelerate past on the ground.

3 Try to hold the glide, staying on one ski for as long as possible.

4 Push off and transfer your weight back onto the other ski.

cross-counTry: skaTe sTyle

1 similar to rollerblading, this is a combination of kicking and gliding, but the difference is you use longer poles, which extends your glide on each ski.

2 To push off, use a combination of poling techniques.

3 Transfer your weight onto one ski. unlike classic, your skis go out in a v-shape. your head should be over the weighted ski.

4 Hold the glide for as long as possible before poling and transferring your weight to the other side.

Part of the Marines’ cross-country ski expedition (see page 106), Bernie is a former British Nordic ski champion and a performance coach: bernieshrosbree.com

Plus roller skiing, your firsT 10k run, cycling workouT feb-mar 2012 outdoor fitness |

107

e ss sivitne u cl f Ex oorview td re ou p

IN EVERY ISSUE Gear Tests

Our authoritative gear tests identify the products that will genuinely enhance your performance so you can spend your hardearned cash wisely.

Don’t buy until you’ve read these reviews.

ADVANCED EVENTS NUTRITION

High5 has been chosen as the on-course nutrition at these key events.

High5 is a British company dedicated to providing sports nutrition that is scientifically formulated to work, be exceptionally easy on the stomach and taste great. To ensure the highest standards, products undergo rigorous testing both in the lab and with athletes in competition.

EnergyGel Light and smooth gel with real fruit juice A fast acting high carb’ gel. It’s smooth and has real fruit for a fresh taste. It’s not thick or too sweet and it’s very easy on the stomach. Also available with a caffeine kick.

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M N Bear Grylls 'raw Goat testicles...' AGAEW ziN get out, get fitter, live more

leaner, lighter, fitter cycle up snowdon ride-to-work bikes tested bear grylls amazon swim comfort zone psychology hill running tips

rUN w cycle w swiM w NUtritioN w

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w a D V e N t U r e wt r a i N i N G w c h a l l e N G e

trANsforM your fitNEss iN

2012

cycle up snowdon

Leaner lighter

Put the mountain back into your biking!

your first 10k Complete beginner's training plan

winter triathlon training with the Brownlees

faster

cross-country skiing with the Marines swiMMing the aMazon round the world sailing

complete fitness plan ✔ muscle-building, cardio-boosting,

daley thoMpson, life of a legend

flab-fighting outdoor programme

coMpression kit

✔ run hills with ease

10/3 Dambuster Duathlon

12/2 Evans Ride it! Watlington

24/3 Clumber Park Classic Duathlon

26/2 Hell of the Ashdown

14/4 Challenge Fuertaventura

18/3 No Excuses Sportive

28/4 Ashbourne Duathlon

25/3 Wiggle Cheshire Cat

7/5 Ashington Sprint Triathlon

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26\5 Speedo Big Triathlon Nottingham

15/4 New Forest Spring Sportive

27\5 Challenge Barcelona-Maresme

29/4 Wiggle Cornwall Tor

3\6 QE2 Sprint Triathlon

13/5 Jurassic Beast

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19/8 King of the Pennines

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expert advice from Jonathan wyatt, world mountain running champion

go the extra mile ✔ psychological techniques to take you beyond your comfort zone

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Formula 1’s FiTTEsT drivEr WeBBeR:

MOUNTAIN BIKE FITNESS PROGRAMME

S A S TEST BREACON BEACONS,

cycle up snowdon

Under the skin of cycling’s knockout world champion PLUS his winter training regime

faster waves slice through water swimming skills

beginner's training plan

winter triathlon training with the Brownlees

TOUGHEST JOB IN THE WORLD Monty Halls takes a beasting on a trawler

cross-country skiing with the Marines swiMMing the aMazon

Expert open

round the world sailing daley thoMpson, life of a legend coMpression kit

cardio-boosting, secrets flab-fighting outdoor training programme and win How to boost your intensity

✔ run hillslose fast weight with ease

expert advice from Metabolism myths exposed Jonathan wyatt, world mountain running fitness ‘outdoorchampion

changed my life’ go the extra ✔ psychological mile

ISSUE 3 DEC-JAN 2011-12

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cadel evans’ bike BMc

We ride tour de France winning

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6-9\6 Craft Bike Trans Germany

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14-21\7 Craft Bike Transalp

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Inspiring true stories

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tested running/cycling

11\2 Evans Ride it! Watlington

14\4 New Forest Spring MTB

Put the mountain back into your biking!

your first 10k Complete

INJURY-FREE RUNNING Technique, posture and going barefoot

complete fitness plan ✔ muscle-building, jonny wilkinson’s

Issue 2 oct-nov 2011

OCT-NOV 2011

FEB-MAR 2012

myths

get iNg3 KWill M IN 4 HOURS hoW cross-trAiN 2How hardWeeks can it be?

12 You 75% fitter iN just DEC 2011 -JAN 2012

cyclinG | metabolism

hill running tips

distance | mont ventoux

Your expert off-road winter cycling plan

GET FiT as a TriaThlETE

Red Bull’s MaRk cyclinG, runninG and kayakinG – my FiTnEss rEGimE

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2012

Leaner lighter

ISSN 2047-2420

| step up a runninG

TRAINING plAN

30/9 Challenge Barcelona-Maresme

GET OUT, GET FITTER, LIVE MORE

get out, get fitter,

THE WORLD’S FITTEST MAN tested bear grylls amazon swim comfort zone psychology

Your first 10K, first and first marathon

cycle up snowdon ride-to-work bikes

open water swimminG

step up a distance half-marathon

M N Goat testicles..

AZ .' AG EW INE Az iN

wTRAININg wChALLeNge

R U N  C Y C L E  S W I M  A D V E NrTUUNRw E cy cN lU T RITION  TRAINING  CHALLENGE e w swiM w NUtri tioN w w a D V e N t U r e wt r live more aiNiNG w challeN get out, get fitter, trANsforM Ge leaner, lighter, fitter

| Jonny wilkinson |

R u N N I N G

MARK CAVENDISH | WINTER TRAINING PLAN | FITTEST MAN IN THE WORLD | MOUNTAIN BIKE TRAINING | SAS TEST | INJURY-FREE RUNNING

Get fit as a triathlete

c y c l I N G

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w ADVeNTURe w NUTRITIoN

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For more information visit: www.highfive.co.uk

GEAR TEST

Words Paul Larkins Pictures Jacques Portal

Compression Clothing It boosts performance, cuts fatigue and helps rid your muscles of evil toxins. A good set of compression kit is the best £100 you’ll ever spend

The science behind compression clothing is astounding. These magic fabrics maintain an ideal core body temperature, which sports science has time and again shown boosts performance.

They reduce muscle vibration, saving you energy, and help flush your muscles of performancesapping lactic acid – all in a shirt and leggings.

Before you buy, ask a couple of key questions.

First, how are you going to use the clothing? This kind of gear is super-efficient at temperature maintenance, so if you overdress, you’ll cook in minutes. A thermal compression layer plus a light outer layer (a breathable fleece or light windproof jacket) will cope with most of what Britain can throw at you.

Second, what’s the aim of your workout? A long, easy ride is very different from an intense 45-minute uphill run. Compression clothing offers varying levels of support, flushing your muscles for recovery at one extreme and holding them in the perfect position at the other. Here we’ve tested gear designed to maintain temperature, support your muscles and wick away sweat. continues over>

feb-mar 2012 outdoor fitness |

141

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trANsforM your fitNEss iN

2012

cycle up snowdon

Leaner lighter

Put the mountain back into your biking!

your first 10k Complete beginner's training plan

winter triathlon training with the Brownlees

faster

cross-country skiing with the Marines swiMMing the aMazon round the world sailing

complete fitness plan ✔ muscle-building, cardio-boosting,

daley thoMpson, life of a legend

flab-fighting outdoor programme

coMpression kit

✔ run hills with ease

expert advice from Jonathan wyatt, world mountain running champion

go the extra mile ✔ psychological techniques to take you beyond your comfort zone

issue 4 feb-mar 2012

£3.99

FEB-MAR 2012

9 rivAl coMMutEr bikEs tEstEd

Hybrid, cyclo-cross and road bikes – great for the weekend too

CLICK TO BUY ISSUE #4 get out, get fitter,

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Leaner lighter Formula 1’s FiTTEsT drivEr WeBBeR:

MOUNTAIN BIKE FITNESS PROGRAMME

S A S TEST BREACON BEACONS,

Under the skin of cycling’s knockout world champion PLUS his winter training regime

faster slice through waves Expert open water swimming

Put the mountain back into your biking!

your first 10k Complete

INJURY-FREE RUNNING Technique, posture and going barefoot

beginner's training plan

winter triathlon training with the Brownlees

TOUGHEST JOB IN THE WORLD Monty Halls takes a beasting on a trawler

cross-country skiing with the Marines swiMMing the aMazon

skills

complete fitness plan ✔ muscle-building, jonny wilkinson’s

round the world sailing daley thoMpson, life of a legend coMpression kit

cardio-boosting, secrets flab-fighting outdoor training programme and win How to boost your intensity

✔ run hillslose fast weight with ease

expert advice from Metabolism myths exposed Jonathan wyatt, world mountain running fitness ‘outdoorchampion

changed my life’ go the extra ✔ psychological mile

Inspiring true stories

techniques to take cracknell you beyond yourjames comfort next challenge choosing yourzone

ISSUE 3 DEC-JAN 2011-12

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like some hulked up gym addict, veins popping like drainpipes under papery skin.

“I’m not talking about muscle mass or size,” says Andy. “None of the exercises here will make you a bodybuilder, but they will make you more toned, with muscles that are using up fat, even at rest. You’ll also get faster, because as you become leaner, your power to weight ratio will be more efficient.

In fact, losing 1kg of body fat makes you five seconds quicker per mile.”

So where to start? Which muscles should you target for fat-blasting? “The legs are key,” says Andy, “they are five times stronger than your arms will ever be, so concentrate on them. It needn’t be in the gym, and there’s no need to buy any equipment. Your own bodyweight can work wonders in a resistance circuit in your garden or a nearby park.”

Turn the page, do the exercises and be leaner, lighter and faster come spring. continues over>

| outdoor fitness feb-mar 2012

feb-mar 2012 outdoor fitness |

55

iNspiratioNaL chaLLeNGes

FitNess adVice

Fancy a dip? Martin Strel braved crocs, piranhas and crotch-nibbling catfish on his epic Amazonian swim

Big RiveR Man

hybrid

CaRReRa gRyphon £370

hybrid

hybrid

Kona Dew £400

Raleigh URban 4 £400

Kona, perhaps best known for its mountain bikes, also has a range of town bikes with the Dew positioned one up from the base entry model in its extensive range.

The aluminium frame is paired with Kona’s P2 cromoly forks and both are finished in an unassuming dark blue with a selection of light blue and white graphics. The gearing is mostly Shimano with shifters that are easy to operate and have numbered indicators to tell you what gear you are in. With 24 gears on offer and a wideranging cassette, the Kona has a gear for virtually every scenario, so it’s ideal for anyone worried about their fitness or new to commuting by bike, as well as for hilly rides.

The riding position is fairly upright compared to the Carrera, so vision in traffic is excellent and inspires confidence. Pay attention to the frame size though before you buy – in a size that ought to have fitted us the distance between saddle and handlebars felt too short.

Beyond this the Kona handles well and its 35mm tyres offer a generous amount of grip whilst absorbing road vibrations.

The Dew would be equally at home on the road as it would a towpath or hardpack trail. Tektro brakes offer plenty of stopping power and Kona’s own branded silver finishing kit (stem, handlebars and saddle) match the blue colour scheme well.

Designed for both commuting and country tracks, the Urban 4 is fourth in a line-up of six hybrid bikes produced by Raleigh. The Urban 4 features an aluminium frame and cromoly fork in a matte grey finish. The Shimano gearing offers 24 speeds with a triple chainset and the same broad range as the Kona making it great for hilly commutes and those new to cycling who may still be working on their fitness.

As with the Kona, the shifters come with numbered gear indicators and are easy to operate – our test bike moved from gear to gear very smoothly. The upright riding position of the Urban 4 is similar to that of the Kona’s, but the Raleigh is the only hybrid on test to have an adjustable stem that allows you to raise or lower the handlebars so you can really fine-tune your riding position.

Once pedalling, the Urban 4 is a bike that you simply forget you are riding as you whizz along taking everything in. It feels quick on the roads and handles itself well over rougher surfaces and towpaths and copes well with the odd pothole strike, where it’s tough wheels and stability are both a major boon. The 38mm wide tyres with reflective sidewalls help to smooth out the ride whilst offering plenty of grip on a variety of surfaces, and the brakes offer ample stopping power with plenty of bite and feel.

Verdict: A superb commuter bike for the new rider – but try before you buy as correct frame size is vital

Verdict: An upright and well-proportioned bike with the welcome versatility of an adjustable stem.

2

1

s p e c i f i c a t i o n nnnnnnnn

d e t a i l s nnn

s p e c i f i c a t i o n nnnnnnnn

d e t a i l s nnn

1 Shimano shifters offer precise gear changes over a wide range of ratios 2 Adjustable seat post and seat rails allow for different rider sizes

Weight 13.06kg with pedals Frame material AL6061 Aluminium butted main tubes Frame sizes18”, 21” Gears 24 Brakes Shimano Acera V-Brakes Wheels Shimano RM30 hubs, Accedo alloy rims eyelets for panniers Yes Secondary brake levers N/A More info Raleigh.co.uk

1 Good quality cantilever brakes provide solid and secure performance 2 Wide, dualpurpose tyres work well over a range of surfaces

| outdoor fitness feb-maR 2012

7/10

ratinG

The hourglass shaped head-tube, flattened down-tube and flared chain stays combined with a beefed-up alloy fork give the Carrera an attractive shape and the look of a more expensive frame.

With its flat handlebar, the Gryphon’s riding position is more head down than the Kona or Raleigh, lending itself well to a rapid rip through the town without sacrificing too much long range comfort.

The Shimano shifters are snappy and crisp to use but changing gear on our rear derailleur required noticeably more effort than on the two other bikes on test. The Gryphon also has eight fewer gears than its two rivals but even with its narrower range we didn’t have any problems finding a suitable gear throughout testing.

Its 28mm tyres and aero wheel rims combine to aid both acceleration and outright speed, making the Carrera perfect for nipping through gaps in traffic. The steering is precise and responsive, ideal for any busy commute. The slicker tyres don’t offer the same level of grip as those found on the other two bikes but are still suitable for towpaths and hardpack routes. The tyre choice also means that more road vibrations are transmitted through the frame to the rider, but the comfortable saddle goes some way to alleviating this. Braking is a serious strong point for the Gryphon with the mechanical disc brakes offering a huge amount of stopping power that is easy to modulate thanks to the long brake levers. As a complete package the Gryphon comes out on top in our test.

Verdict: A great value, super-speedy flat handlebar hybrid with top specification. Highly recommended.

s p e c i f i c a t i o n nnnnnnnn

d e t a i l s nnn

Weight 12.29kg with pedals frame material 6061 Aluminium Frame sizes S(17”), M(19”), L(21”) Gears 16 brakes Tektro Lyra Mechanical disc Wheels Alloy hubs with alloy double wall rims eyelets for panniers Yes Secondary brake levers N/A More info halfords.com

1 Mechanical disc brakes offer masses of stopping power 2 Flat handlebars feature neat thumbshifters and ergonomic levers

9/10

ratinG

The Amazon. 3,274 miles in 66 days. Ten hours a day in the water. Not bad for a 56-year-old guitar teacher who trains on beer and weighs more than 16 stone.

Meet Martin Strel, the man who makes David Walliams look like Esther Williams

2

Weight 12.57kg with pedals Frame material 7005 Aluminum Butted Frame sizes C46, C49, C53, C56, C59, C61cm Gears 24 Brakes Tektro M530 V-Brakes Wheels Formula hubs with Shining MT-20 rims eyelets for panniers Yes Secondary brake levers N/A More info konaworld.com/

ratinG 134

8/10

Words Dominic Bliss

1

2

feb-maR 2012 outdoor fitness |

the Latest Gear reViewed

Date

Biking up Snowdon is no picnic – especially in a raging gale.

But just look at the rewards

Why does having more muscle burn calories?

The more muscle you have, the bigger your engine, which burns up more fuel. It’s like running a 5 litre Mercedes instead of a 2 litre Fiesta. Its engine is bigger, it has more power and goes faster, and it guzzles down a full fuel tank in no time. And the leaner you are, the faster you’ll go. This is what all endurance athletes aim for – a massive muscular engine in a light body.

| outdoor fitness feb-mar 2012

1

/ / /

Words & Pictures Benji Haworth

54

44

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coMMutEr bikEs tEstEd

Hybrid, cyclo-cross

Maestro Maestro

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issue 4 feb-mar 2012

bike + MOUNTAIN + boardman time PLUS RUNNING SHOES GET SKI FIT + new 9trial rivAlBIKES+ 44 EVENTS +

tested running/cycling

Words Claire Maxted Pictures Tom Bailey

ou don’t have to wrap yourself in cling film like that guy in The Full Monty.

There’s no call for Slimfast, and it’s not even about piling in hour after hour of extra training. Losing flab fast is something everyone can fit into their busy week. So what’s the secret? It’s all about the muscle.

Andy Wadsworth from MyLife Personal Training (www.mylifept.com) explains. “Yes you can train at low heart-rate intensities and eat high-protein foods, but there is one other key to getting leaner, lighter and therefore faster – building up a higher muscle density.

“Muscle metabolises calories; fat does not.

It propels you forward, actively burning calories while it works and repairs. So if you want to tone up and lose flab, don’t just ride or run, build your fat-burning capacity with resistance and speed training each week.”

But before you rush for the dumbbells, just wait a minute. This doesn’t mean you have to bulk up to Schwarzenegger proportions

Mountain MayheM

If I don’t eat, won’t that use up fat?

If you don’t eat, your metabolism slows as your body switches to survival mode. When you eat next, you store that fuel as fat, which is broken down slowly so you’ll ‘survive’ for longer. So not eating regularly actually promotes fat gain.

Bike and run, by all means. But if you want to train smarter and shed pounds in 2012, you need our full-body fitness programme

Y

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OCT-NOV 2011

FEB-MAR 2012

myths

get iNg3 KWill M IN 4 HOURS hoW cross-trAiN 2How hardWeeks can it be?

12 You 75% fitter iN just DEC 2011 -JAN 2012

cyclinG | metabolism

hill running tips

distance | mont ventoux

Your expert off-road winter cycling plan

GET FiT as a TriaThlETE

Red Bull’s MaRk cyclinG, runninG and kayakinG – my FiTnEss rEGimE

cycle up snowdon

1 2>

Ultra-runner Dean Karnazes’ training & stamina secrets

MARK CAVENDISH

2012

ISSN 2047-2420

| step up a runninG

TRAINING plAN

GET OUT, GET FITTER, LIVE MORE

your fitNEss iN

THE WORLD’S FITTEST MAN tested bear grylls amazon swim comfort zone psychology

Your first 10K, first and first marathon

cycle up snowdon ride-to-work bikes

open water swimminG

step up a distance half-marathon

M N Goat testicles..

AZ .' AG EW INE Az iN

wTRAININg wChALLeNge

R U N  C Y C L E  S W I M  A D V E NrTUUNRw E cy cN lU T RITION  TRAINING  CHALLENGE e w swiM w NUtri tioN w w a D V e N t U r e wt r live more aiNiNG w challeN get out, get fitter, trANsforM Ge leaner, lighter, fitter

| Jonny wilkinson |

R u N N I N G

MARK CAVENDISH | WINTER TRAINING PLAN | FITTEST MAN IN THE WORLD | MOUNTAIN BIKE TRAINING | SAS TEST | INJURY-FREE RUNNING

Get fit as a triathlete

c y c l I N G

Three epic mountain climbs in one day

w ADVeNTURe w NUTRITIoN

9 772047 242002

RUN wCYCLe wSWIM

ride of Your life

outdoor fitness ISSUE 4

OUTDOOR FITNESS ISSUE 3

ISSUE 2 OUTDOOR FITNESS

NeW

M NE kIT of TopRRUNNINg WINTE FITNESS Bear GryllsPLAN e WIN £500 mAgAZiN TOTAL 'raw AG W

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If I don’t use my muscles, will they just turn into fat?

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