Kayathlon.ie ISSUE #11
JUN-JUL '19
Your Home of Adventure Racing
on page 10
RACE SPOTLIGHT
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GONE CLUBBING WITH THE CARLOW CREW on page 30
Get Race Fit A comprehensive amenties guide to get you match ready
on page 32
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JUN/JULY 2019
Contents
P.4. WE HAVE BEEN BUSY It's been a busy 2 months P.6 EVENT CALENDAR Time to get planning. See what's upcoming in June & July P.10 GAELFORCE WEST We give you the low down on why this should be on every avid racers to do list. P.10 DAR 12 & 24 These style of races have been around forever, but not many have done them...for now P.20 DOT WATCHING What the hell is that all about? P.32 GET RACE FIT We bring you a guide to some of the best adventure race amenities across the country
LEGEND STATUS - JACQO CIARRAI
ACTION PACKED!
HEADS FOR DINGLE ADVENTURE RACE THIS MONTH NOT HAVING MISSED A SINGLE RACE...THAT'S ALL 10 RACES "ROCK N'ROLL JACQO!!!"
PJ Hall (left) takes on GFW for the 14th time, never missed a race. Micko Keane, will miss his first ever GFW, well he was just up on Mount
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Everest!!! Two True Legends of the Sport
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Photo by CLEARSKIESAHEAD
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KUDOS CORNER - IN THIS NEW SECTION, WE SEARCH NATIONWIDE FOR GREAT SERVICES
CLUB FOCUS: WE HEADED TO CARLOW
WE LOOK BACK AT THIS GREAT EVENT
LAURA IS BACK WITH ANOTHER HELPING OF YOGA FOR THE ATHLETE
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From the Gang
What we've been up t It was another busy busy 2 months as the season blasted into full tilt. So in no particular order... QUEST GLENDALOUGH We had a full representation at this favourite. Dave, Shauna, Greg, Ann & Padraig all present and accounted for. BLACKSTAIRS AR Although not taking part, Greg headed down south to soak up the race day atmosphere. Next years "must race" list just got bigger! WAAR.IE Padraig headed North to Donegal and sampled what WAAR had to offer. A fantastic community based race and new to the Continental National Series. GAELFORCE CONNEMARA CHALLENGE Not being one to ever turn down a challenge, Padraig headed west. FLANDERS ULTRA TRAIL 80K Shauna & Dave took a trip across the pond to North France/Belgium aka Flanders and took on the Nord Trail Kayathlon.ie | 04
The Home Of Adventure Racing
to...(Apr-May) Monts De Flanders 80k Ultra train race. THE BEAST A late recruit to the fantastic four, Padraig joined the team (See pic below) on an epic non stop 52 hour race (without sleep) spanning the length and breath of Antrim covering somewhere between 350 & 400km with team mates (L-R: Padraig, Yasmin Kenny, Laura O'Driscoll, & Owen Boyhan). SLIABH LIAG ADVENTURE RACE A stunning setting for one of the newest AR challenges on the calendar which Padraig tackled finishing 13th. Padraig a native of Kerry, rumours are spreading the Kerry football camp have sent him north to scout out what's happening up there...he is denying all rumours...
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Upcoming Events Quest WALES Date: 8th June Back for its third year, this growing in popularity event will throw at you all that Snowdonia has to offer. A great weekend away
Race info...
Dingle Adventure Race Date: 8th June Back for it's second year with new and improved routes, this sold out event it sure to be a great day. Just added to the National Adventure Race Series • 27Km - Mini • 55Km - Sport • 65Km - Expert Race info...
KILLARY GAELFORCE WEST Date: 22nd June Once again, hordes will flock to Westport to take on the legendary 68km Gaelforce West...Will you be one of them?
Race info...
...lots more new events to be announced, to stay up to date with all the latest Even
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The Home Of Adventure Racing
in June & July '19 DAR 12 and 24 HOUR Date: 29th & 30th June Back for it's second year with new and improved routes, this sell out event it sure to be a great day. Just added to the National Adventure Race Series • 27Km - Mini • 55Km - Sport • 65Km - Expert
Race info...
Race 2 Glory Date: 13th May Another round of the Continental National Adventure Race Series, all
Race info...
Moxie Adventure Race Date: 20th July Back with a brand new course, this is ideal for anyone starting to find their feet in the world of Adventure Racing.
Race info...
so make sure to follow us on Facebook nt announcements.... The Home Of Adventure Racing
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AdvertiseHere
Email us for more details: info@kayathlon.ie Kayathlon.ie | 08
The Home Of Adventure Racing
OwnThisSpace
The Home Of Adventure Racing
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PIONEERS If you consider yourself an adventure racer, then consider putting GFW on your bucket list...
S - GAELFORCE WEST The conversation usually goes like this, being asked for the millionth time..... Everybody: “Oh you do triathlons?” Me: “No, I can’t swim....I do adventure races (cue puzzled looks)... running, cycling and kayaking, it’s off-road stuff, usually a mountain involved....” Everybody: “Oh like Gaelforce!!” Me: “Yes....they’re the ones”...
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o 2019 sees the welcome return of Gaelforce West to the Continental National Adventure Race Series. Competitors competing in GFW on 22nd June will earn points towards the Expert Category of the Series.
Gaelforce is one of the most recognized brands in Irish sport, since its inception it has been synonymous with Adventure Racing in Ireland. Gaelforce West first began in 2006 when Jamie Young, renowned adventurer and Director of Killary Adventure Company had a dream to bring a one-day adventure race to Connemara. Supported by Bord Fáilte Gaelforce West was born and adventure racing in Ireland began to gain exposure and is now possibly the fastest growing sport in the country. Gaelforce West is a one day multisport adventure race with three different disciplines; Mountain running, Kayaking and Cycling. It is a 68km race which takes the winners around three and a half hours to complete and those walking the course up to ten hours to complete. It encompasses the famine trail along Killary Fjord, the Sheffrey pass and Croagh Patrick as the competitors travel a point to point course from Glassilaun beach in County Galway to Westport in Mayo. Everyone has their own Gaelforce experience, it’s like a rite of passage, a must have on the cv of an adventure racer, over 30,000 people have made the Gaelforce West journey over the last 14 years. If you haven’t done it then it’s either on your to do list or else it should be. The roll of honor from the records of GFW reads like a who’s who of Irish Adventure Racing – to win this race you need to be the best, there’s never been a ‘handy win’….the top spot at GFW is hard earned and well deserved and anyone who has won this race relishes this victory! The Home Of Adventure Racing
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RACE SPOTLIGHT
GAELFORCE WE
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The Home Of Adventure Racing
EST One of the unique elements of GFW is the layout of the course...a point to point course, there’s butterflies in the stomach as you are dropped at the remote start line on Glassilaun Beach, the only way you are getting back to Westport and the finish line is under your own power, there’s no shortcuts, your adventure is just beginning. And what an adventure it is! The day starts in Westport as you nervously join the hundreds of fellow competitors to board the bus to the start line, spending the journey chatting about the plans and strategy whether that’s to shoot for a podium spot or just get around the course in one piece! Bananas and energy bars are eaten on the bus as days of missed training are cursed and attempts are made to use red bull and monster to make up for long cycles that didn’t happen and runs that were cut short and Saturday nights that were too late. Off the bus and it’s a rush down the road for the portaloos...too slow getting there and it’s a queue and decisions to wait or head for the nature loos! The start line on the beach is stunning, hard to take it all in with the nerves rattling but soon enough Shane or Mona has the briefing done and you’re off. The mad dash at the start lasts about 30 seconds and the hills appear and the doubts appear and the panic appears as the faster guys and gals trot merrily along and the legs start to burn before you’ve even gone 1km. A short
downhill restores the calm a bit and then it’s head down and make your way along the famine greenway towards Killary.... on a clear day here the views alone are worth be entry fee...and on to the kayak and a temporary respite for the legs. The fjord crossing can be choppy but it’s short and hitting the boggy 3k run along Delphi to the bike drop can make you wish you were back on board the kayak! It’s usually mixed feelings picking up the bike, glad the last run is over, the bog induced cramping is subsiding, memories of being eaten by midges dropping the bike the evening before are mixed with the anticipation of getting going faster, getting back to Westport, getting closer to Croagh Patrick and hitting
RACE SPOTLIGHT
GAELFORCE WE the Sheffrey Pass after 10k! Rolling road after that until the infamous bog road.... prayers have been said on this stretch, tears have been shed, bikes have been carried, curses have been swore that can be heard as far away as Galway City, many a time goal or podium spot has been made or broken here...petitions have being formed to rename this stretch GatorSkin Avenue.... but this is what makes Adventure Racing so special, the uncertainty, the unexpected, questioning of the gods are favoring you, the feeling that every time you take this on you may have a different outcome, it’s all
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part of what makes this race so special, it’s the topic of pre race conversation, will I use the gravel or mountain bike, what tyres have you on, how many tubes do I need, should I just go flat out or take my time, and the topic of post race conversation, Jesus I was flying until then, 2 feckin punctures, I made up loads of ground here, I passed loads of people, my poor carbon wheels, that was savage!!! On to Croagh Patrick and another battering for the legs. You are either racing or you are not, if you are then it’s head down, hands on quads and power your way to the top, for the majority of us it’s a hike, on a clear day we get to admire the views, we mingle with the pilgrims who marvel at our determination and question our sanity. For some it’s their first time up this holy hill, for others it’s just another time this year and won’t be the last. It’s always an achievement to get to the top of the cone but more so when you consider the journey you have taken to get here this time. For the leaders and the podium spots contenders this represents the chance to make up some placings or to not lose some placings, their gameplay strategy is put in to place here and they are hoping they have it in the legs, lungs and head to execute their plans and push the pace, climb that bit faster, drop the guy or girl on their shoulder and see if anyone else is suffering as much as they are...and hope their competitor has already been to the well and has already entered the burning quads zone and won’t The Home Of Adventure Racing
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be able to respond to their kick on. Peter O’Farrell who is the most decorated Gaelforce West’er ever, had this as his hunting ground, a cagey racer, he usually held his powder dry in the early race stages until he got here and then turned the screw and pushed for home! If you aren’t racing for a podium spot then there is nothing more special on a clear day to take a minute or 2 at the top and take in the views over Clew Bay, it’s spectacular. We all do Adventure Racing for our own reasons and all those reasons are equally right... as far as you can get from an elitist sport, Adventure Racing is all about the people, the places, the challenges, the beautiful country we live in, the podium spots, the personal achievements, the camaraderie, the craic, the medal, the T-shirt, the after party, the just getting away for the weekend....and Gaelforce West offers the opportunity for everyone to find their reason and to meet whatever goal it is they have set themselves...the opportunity to climb this amazing mountain as part of your own adventure or your own pilgrimage from Glassilaun to Westport is special. Soak in the views while you can! Turning at the top of Croagh Patrick there are many feelings, relief the climb is over, panic at the idea of the rapid descend, determination to push hard and secure that top 3 finish, excitement at the hike down, awe at the magnificent scenery that greets you, empty the tank and head for home!! The Home Of Adventure Racing
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RACE SPOTLIGHT
GAELFORCE WE As you descend you meet fellow competitors not their way up...their faces searching yours for signs of hope, begging you to tell them that they are nearly there, that the worst is over, that the top is close, that the burning will stop...all it takes is a quick smile, a small “keep going you are doing deadly� and they get a new burst of energy and a new surge toward the top...the feeling you have helped someone on their
journey spurs you on as well as you skip on down the hill and on to the bike one more time for the last cycle section back in to Westport. Although no longer part of the course, there was a sting in the tail, past GFW participants will be well familiar with The Skelp, for the first timers it was a character building experience. Decisions need to be made, attempt to
EST cycle through the stones and rocks and pitfalls this crazy little 300m brings or dismount and run with or carry your bike to safety on the other side…many the battle that has been won or lost in this section and more often than not you’ll vow to “do it differently the next time”. The last of the natural terrain over it’s a give it all you got left on the spin back in to town, your journey is nearly over, relief when you see the Westport
sign, adrenaline to give one last big push for home, confusion when you begin to slowly realize that the welcome to Westport sign is over 5k outside the town….but soon you are at the last junction, then it’s the last few 100m down the hill, ditch the bike and head for the finish…and the copious amount of John West waiting for you there!! Today Gaelforce continues on through
RACE SPOTLIGHT
GAELFORCE WEST the hard work of the Young family (Jamie, Mary, Shane and Ciara), Bridget, Mona, Ines and all of the Killary Gaelforce team, this will be the 14th year and we cannot wait! A truly iconic event and back on the Continental National Adventure Race Series. Gaelforce West – June 22nd – Westport Get registered today at: https://gaelforceevents.com/
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The Home Of Adventure Racing
22ND JUNE 2019 IRELAND’S LEGENDARY 66KM ADVENTURE RACE TRAIL RUN | CYCLING | KAYAKING THROUGH THE WILDNESS OF CONNEMARA & MAYO
GIVE EVERYTHING YOU HAVE AND THEN GIVE MORE PROUDLY SUPPORTED BY
TO BEGIN YOUR ADVENTURE
REGISTER NOW
WWW.GAELFORCEEVENTS.COM
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An Unexplained Fascination
DOTWatching...
MMM DOTS
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ot Watching...For those looking on from outside the circle, the entertainment value cannot be described or quantified. Watching a red dot jux position, intermitently around a map, for hours on end. I mean, what is there not to love about this edge of the seat entertainment! So what exactly is "Dot Watching". This is a term commonly used for following competitors in an event, where there is live GPS tracking. Such events are usually long ultra style races that range from 6 hours all the way up to 72hours. Each competitor will be fitted with a gps tracker. Usually pocket size that they carry on their person from the starters gun right up to the finish line. This tracker sends GPS
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signals of the competitors position throughout the event and their progress can be traced through a web portal for all to see. If you are not directly involved or didn't know someone who is represented by one of these dots, it could possibly be mistaken as some sort of punishment to have to endure that. But to those who do know someone taking part, it can suck you in. THE VARIABLES Think about it this way, these races usually cover the longer events where there are more factors at play than say perhaps the standard adventure rate. The DNF (Did not finish) rate an be higher than your normal race. The chances of mechanical issues is higher. The The Home Of Adventure Racing
Can Life Get Any Better? chances of injury are higher. All these factors and more. And also the FOMO. The fear of missing out. As you are not on site, directly involved or taking part, you don't know what's happening. Most of these races take part in the most remote places and are not easily accessible. Put simply it is a great way to support from a distance and be part of your friends adventure if you cant make it in person yourself.
Last year, I took on my first Ultra doing the Quest 12 hour race and it was fantastic way for friends and family to feel like they were a part of the journey by keeping an eye on my progress. Some noted races where you can partake in a spot of "Dot Watch" are The Beast, Quest 12.24, The Race, The Wicklow Way Ultra and loads more. Why not follow Primal Tracking on Facebook and they regurlarly post upcoming races with live GPS tracking. All we can say here is...Do not knock it till you have tried it! The Home Of Adventure Racing
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Post of the Month
DonegalHills
Post of the
MONTH FIND YOUR LAS VEGAS
T
hings I had forgotten about Donegal but was reminded of last week at WAAR and a few weeks ago at Sliabh Liag ARđ&#x;˜
1. There are no downhills in Donegal...it’s all up hill...if you think you are going downhill you are mistaken, try stop pedalling and you will go backwards đ&#x;˜‚ 2. The kayak section is possibly uphill alsođ&#x;¤” 3. To get from point A to point B even if they
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are only 20 feet away you have to go up and down about 4 hills đ&#x;™ˆ 4. Donegal people are so used to hills that only the bigger hills are mentioned...a 40k cycle with ‘3 hills’ is really ‘3 big hills’ and ‘50 less big hills’ 5. A tight wee hill is a big hill...there is nothing wee about it 6. The wind is able to blow from all directions at once but always strongest in your face... there are only headwinds, tailwinds are The Home Of Adventure Racing
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...Where things don't necessarily come down after going up stopped at the county border and not allowed to enter...đ&#x;ŒŹ 7. Donegal has spectacular scenery, it’s unreal up there....and running on a live runway is quite the experience 8. Community spirit and local support for events is phenomenal....Pride in the locality, the community and the local athletes hits you like a brick wall. They sure know how to put on a good show đ&#x;’Şđ&#x;?ťđ&#x;˜ đ&#x;˜Š
FOLLOW OUR BLOG
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id you know we have a blog, full of race info, tips and tricks, giveaways, form guides and buckets more good stuff. Pop along, have a butchers, there is something there for everyone!
HAVE A LOOK The Home Of Adventure Racing
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IT'S THE LITTLE THINGS...
BLACKSTAIRS AR REVIEW I thought long and hard about how to sum up this veteran event. We weren't competing but were on site to soak up the race day atmosphere. Of which, there was an abundance of, combined with the kids hurling blitz a field over. Speaking to those lucky ones who took part, the post-race reaction was great. But to sum it up, I want to bring it back to before I even reached the GAA grounds.
s I pulled into the town, I was being ushered in the right direction by one of the many helping stewards, it dawned that I had no cash on me in case I wanted to purchase anything at the event itself. So I rolled down the window and asked the steward if there was a bank machine close by. Almost in the same action, he replied there wasn't and pulled out a few notes, offering me cash to see me through the day. I had to nearly beg him to put it back in his pocket. This for me sums up the event. A total community event where everyone was in on it, trying to help out, promote the race and do what they can so you can have a great day. I wish I had gotten that guys name. Rest assured, his kindness and heroics were told to Eleanor and the rest of the Blackstairs gang.
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"It's the little things" It may not have the big numbers that some other races do, but it more than makes up in family friendliness and challenge, no matter what level you are at. Year after year, the same faces come back without fail to take on the 3, 5 & 7 steps distances. Next year, we will definitely be togging out nd tackling the mighty Blackstairs Mountains and we recommend you do to. Well done guys.
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The Home Of Adventure Racing
21ST SEPTEMBER 2019 WILD DONEGAL ERRIGAL | GLENVEAGH NATIONAL PARK ENTER THE ELEMENTS AT GAELFORCE NORTH 2019 TRAIL / MOUNTAIN RUN | CYCLING | KAYAKING 62KM FULL & 43KM SPRINT ADVENTURE RACE
THERE IS NOWHERE QUITE LIKE THE HILLS OF DONEGAL PROUDLY SUPPORTED BY
TO BEGIN YOUR ADVENTURE
REGISTER NOW
WWW.GAELFORCEEVENTS.COM
ADVENTURE SEEK Map reading skills are not a necessity but a willingness for adventure is!
KERS - DAR 12&24HR Are you looking for something a little different for the standard adventure race...look no further! This will definitely bring out your adventurous spirit.
o let us break this kind of race down for you first. You work in teams of 2 or 4. You receive a map with points you have to reach on it. One of the team needs to have navigation skills. You get points for each marker you get to. Penalty points for the ones you miss. Penalty if you come in after the alotted 12 or 24 hour. Depending on the race itself, you could end up mountain biking, trail running, bog snorkling, kayaking. doing archery, absailing, coastileering and god knows what else.
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These were the original adventure races and are massive worldwide with a World Series competition. This year "The Beast" was added to that very series. So you are thinking, you would like a shot at one of these race but have no map reading/ navigation skills. That's perfectly fine. You will find that in every event, there will be teams that are short a crew member and are always on the look out for that final cog in the machine...you! On June 29th & 30th, there is a 12 & 24 hour race on in Dingle and surrounding areas brought to you by the Irish Adventures, the guys who run the famous Dingle Adventure Race. So you know you are in good hands. This particular race will get you mountain biking, hiking, orienteering & kayaking all around the beautiful Dingle Peninsula. Teams will have mandatory check points to get with options of extra bonus points to collect if they can, teams can choose their own routes and there may be some out of bounds areas. The team with the most points by the finish will win. Points will be deducted from any teams late to the finish.
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ADVENTURE
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GONE CLUBBING
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ver the last few seasons, there has been a noticeable presence of adventure racing teams appearing at events all over the country. They are usually easily identifiable by the club colours and non-more so than Racing 795. We got chatting to David Tully and he gave us the low down on the club. Racing795 is a triathlon & mountain biking club, based in the South-East around Bunclody in Co. Wexford, with members from counties Carlow, Wicklow and Kilkenny. Formed in 2008, we celebrated 10 years last Christmas. As a club, we host Tri795, a National Series triathlon based in Carlow. We also host mountain bike races, the most
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recent one being the MTB Cross Country K Capital Cup 2.0. We run club races, from duathlons to trail runs to mtb to road racing. Weekly, we have trail runs, cycling, mountain biking and swimming sessions organised. The Racing795 jersey is easily recognised, with the red and black colours. As well as triathlon and mtb, the jersey also has the word "ADVENTURE". One of the founding members, James Bodels, had the idea that the club should cover a range of activities, hence the inclusion. The recognisable jersey has the benefit of spotting your team mate in the distance and giving you the will to hunt them down. Once the jersey goes on and the starter's whistle goes, the red mist descends! The Home Of Adventure Racing
The beauty with Adventure Racing is it suits a wide cross section of members in the club - no need to swim all winter; races start earlier than the triathlon season; mountain bikers who occasionally run also give them a go. Also different distances suits everyone, from endurance enthusiasts to those who prefer the shorter races.
The races involving a weekend away have also been memorable, with trips to Killarney and Dingle over the last few years, with couples competing with/against each other. It’s not always a flat out race - I’ve completed a few adventure races with my wife Caroline as part of a weekend away. The after party is always well attended :)
The growth in the number of races also makes it easier to compete, with a number within an hour's drive. Kayathlon make it easy to see what races are coming up with their calendar.
Notable mentions include Dena Hogan's win and course record at the Sea To Summit race in 2016 and Nigel McCord winning the 2017 Racing795 Club Championships with his results across all of the National Adventure Race Series that year.
The nearest race to us is The Blackstairs Adventure Race, held every May bank holiday. We've been competing at this race for 7 out of the last 8 years, with a number of podium finishes, the most recent being Rosie Conway (3rd in Expert) and Marion Dowling (3rd in Sport). We've had 10 members compete in the most recent Blackstairs AR and Quest Glendalough AR.
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I've had some great battles with my brother Alan and tayNigel McCord up to date over the years. Training with all the with friends and exciting battling latest a d in v eraces. n t uThe re against them racing news races are typically 4 to from around the 5 hour endurance races. county. Join our ever growing news letter memorable subscription. The most of these entailed 6 members chasing each other across the open mountainside, about 100 metres apart after racing for almost 4 hours.
Back to the jersey - "ADVENTURE" might not have been a direct reference to adventure racing, but that's what it is now. So the next time you spot the jersey, say hello! http://racing795.com https://www.facebook.com/Racing795
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Training Roundup
GettingRaceFit...
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These guys usually travel to races scattered all around the country by the bus load.
MAP READING/ORIENTEERING If you are looking at getting into the Navigation style racers e.g. TEAR 12, DAR 12hr & 24hr, The Beast or Shamrock AR, then look up Happy Out Adventures by former National Adventure Race Series Champion Moire O'Sullivan. Located in and around the Mourne Mountains (But not exclusively to) she will give you all the guidance and map reading skills you will need to tackle the most demanding orienteering styled races.
If any of the aforementioned are not accessible, well there are plenty of other training outlets available. Look up your local triathlon club. You will get a good mix of 2 of the 3 components and training in groups can only be advantageous and benefitting to your overall A-Game.
BEAST MODE
o, you are new to the game or got as far as you can using your own means of training but want to improve further. Well fear not, help is most likely closer to hand than you think. Popping up all around the country are adventure race orientated classes being run by fellow competitors who share a wealth of knowledge and experience, having been AR racing for years and are spreading the love by providing focused training to help you get most out of your race day.
MAP READING/ORIENTEERING Head south to Cork and the current ladies National Series Sport Champion Regina Sheehan and serial podium placer Matt Casey will put you through your paces with "Into The Wild", leaving no stone unturned getting you prepped. The guys are part of the Mallow Because We Can Crew who can be found at almost every adventure race across the country. Next up, we head back to Trim in Co. Meath with Bernard Smith and the Ultimate Conditioning (UC) gang who recently just moved into new state of the art premises.
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BIKE FITTING Other things of note would be to take into consideration is to get your bike properly measured. How many of us are guilty of still having the same settings, measurements on our bikes since the day we walked out of the bike shop. Getting this right will improve your efficiency, speed and overall biking output. Look up John Phelan at BikeFit Physio in Cork and unlock your bikes through credentials.
TRAIL RUNNING If it's just trail/mountain running training you want to get in, well look up the mountain running associations around the country, IMRA.ie or MMRA.ie. For a small members fee and minimal race day charge, there are literally hundreds of meets for you to fine tune your trail running from. There are also another of specialised trail running groups that regularly meet, some of which offer one to one training such as Mud, Sweat & Runners who are mostly situation in the Wicklow area. Where Irish Mountain Cardio operate in the foothills of the Dublin mountains. YOGA Yes, Yoga. You read that correctly. Current The Home Of Adventure Racing
Could not be easier!!! Ladies National Champion Laura O'Driscoll holds a term of classes, especially designed for adventure racers to improve strength, flexibility and endurance. All vital components of the successful racer. Check out her article in this magazine. KAYAKING Probably one of the most asked questions we get in regards to training is "where can I practice kayaking?". Well the great thing is there are plenty of clubs/groups that give kayaking tuition. One we would recommend is Total Experience based in Blessington. They run regular classes from beginner level all the way up to expert. Like we mentioned there are so many groups out there now popping up nationwide and these are just a few that we know of off hand. If you know of anymore, let us and we would be more than happy to spread the word.
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Race across Ireland’s highest mountains and the toughest cycle routes in the South West along the Wild Atlantic Way. This is the race that will test you unlike any other. The ultimate endurance test.
147km | 248km LIMITED SPACES QUEST 12/24 WILL NOT RUN IN 2020 BUT RETURN IN 2021.
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WWW.QUESTADVENTURESERIES.COMThe Home Of Adventure Racing
14 SEPTEMBER 2019
BRAND-NEW FOR 2019
Run, cycle and kayak around majestic Lough Derg in the Hidden Heartlands of Ireland. CHALLENGE 22KM | SPORT 57KM | EXPERT 69KM For more information, training plans, advice and to register, visit
WWW.QUESTADVENTURESERIES.COM
The Home Of Adventure Racing
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Supporting local enterprises
KudosCorner PERSONAL CYCLING AND RUNNING ADVICE ARE THE NORM HERE
SUPPORT
BIKE FOCUS
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key item for any Adventure Racer out there is their bike! It could be a mountain bike, a hybrid bike, a gravel bike, a cyclocross bike, a road bike or a TT bike….its whatever the Adventure Racer has decided she or he needs to get them around the course. You need to make sure that your bike, whatever type you have, is in optimal working order, a mechanical failure can means not finishing a race or can cause an accident! The local bike shops (LBS) are the lifeblood of the cycling community…there is of course
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YOUR LOCAL the large chains stores and the online bike shops, and these have their place in our world too for sure, but for unique technical expertise, the value you can put on seeing and touching a bike or product and trying it before you buy, the advice on a specific product, there is nowhere to match a good LBS. Trim in County Meath is a hotspot for adventure racers, they love the sport so much that 2 years ago they even established a super sellout race called The Boyne Adventure Race. There’s a local athletic club, a tri club and a cycling club, plenty of road and rivers…all they are missing is a few hills, although the Hill of Tara offers some The Home Of Adventure Racing
- The Local Bike Shop training opportunities! If you go to any adventure race in Ireland you are sure to see some athletes from the Ultimate Conditioning gym there in their distinctive gear. Under the watchful eye of regular podium finisher Bernard Smyth this group which comprises of novice as well as seasoned racers has taken on all distance events, from challenge events all the way up to 12 and 24 hour events. The local bike shop in Trim, Co Meath, Spun Cycles & Spun Run, is owned and operated by an enthusiastic cyclist/runner/triathlete/adventurer Graham Macken who can be found (when not cycling around Ireland or running on a mountain somewhere….he has a very impressive cv, part of the only 2 man team to finish the RAAM - Race Across America) on the floor of the shop ready with a smile to offer you a coffee and chat to you about anything adventure racing, cycling, running or sport related. They carry a mixed range of brands in the running and cycling ranges and have an onsite workshop to cater for almost every issue you might encounter. It perfectly encompasses what a Local Bike Shop should be, the hub of the local biking and adventure racing community. They support the local races, they facilitate the events, they often provide on course support. The LBS need and deserve your support, they will usually bend over backwards to try and meet the demands and needs of their local customers. Being sportspeople themselves they have a great understanding of the customer’s needs and can help with everything from choosing the right bike to picking the right tyres to threading that new brake cable through the frame (the online shop won’t do that!!!) to giving the bike a good quality service before your big event….or even talking through the event with you and just having coffee and a chat! While the bigger stores tend to push their own brands the LBS offers a far more neutral opinion and can advise on bikes and components on both adult and kids bikes….and you can feel safe in the knowledge that your kids bike is assembled by a qualified mechanic…and you’ll also get excellent advice on footwear, pedals and other accessories such as turbo trainers, gps devices and so on. Please let us know who your local bike shop is and why they are essential to your adventure racing community and how they do a super job…we want to support these good folks as best we can – they are doing a mighty job! The Home Of Adventure Racing
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YOGA FOR LAURA O'DRISCOLL | 2018 FEMALE NATIONAL SERIES CHAMPION (EXPERT)
2. HIP MOBILITY As well as developing hip stability, this pose, allows us open up and create mobility in the hip. If the knee is tracking forward in this pose, we need to drop where the foot is positioned on the standing leg until we achieve that outward rotation once more, be it on the calf or just above the ankle.
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Take care not to place the foot on the knee joint avoiding unnecessary lateral pressure on the knee.
s far as yoga poses go, this beauty is highly underrated. To many the most obvious benefit from tree pose is balance, but there are so many hidden gems that lie within, that can be particularly benefit the adventure athlete. All forms of yoga are beneficial to the athlete.
We spend so much time moving forward in the sagittal plane or crunched over, whether running, biking, at our desks, driving, or even sleeping, tightening our hip flexors to the point of dangerous tension. We can all benefit from creating more space in the hips, stretching out, releasing this tension and in turn reducing injuries related to tight hips, such as lower back pain, knee pain and glute issues.
1. BALANCE When people fall out of, or cannot achieve tree pose in the first instance, they tend to blame their poor ‘balance’. However, balance often has much more to do with body alignment than it does with the little calcium crystals swirling around our ear canals. Often poor balance in tree pose suggests hip instability and a weak or disengaged core, and therefore can be one of the better poses to rectify these imbalances.
3. ANKLE, FOOT AND LEG STRENGTHENING No other pose challenges and activates the hundred muscles, tendons and ligaments in the ankle and foot complex more than tree pose. As off road runners, our ankles are constantly being externally and internally loaded. In fact what puts many road runners off the mountains is the risk of rolling an ankle. The grounded foot, taking the load of the pose, is forced to engage, strengthening not only the foot and ankle muscles, but also those of the entire standing leg in order to maintain the balance. A further extension onto the pose is to sway the body gently side to side or further
Focus on an engaged core, controlled breath and not relying on one hip or slouching to one side more than the other.
THE ATHLETE
By Laura O'Driscoll
YOGA FOR ADVENTURE RACES | PART 2
5. CHEST OPENING AND SHOULDER MOBILITY Draw shoulder blades together, away from the ears and downward, allowing for an open chest. Again, particularly if we spend a lot of time on the bike, our shoulders tend to roll forward and our chest muscles tighten, resulting in weakened back muscles, pulling on the spine, causing injuries along the body. This hunched posture can also restrict are capacity to breathe fully, which is very important to athletes.
still, to close the eyes and really challenge the pose. Try it! If you struggle with plantar fasciitis, or poor arch support, this pose helps strengthen the sole of the foot. Think of the foot as if it were roots of a tree, spreading the weight to all corners of the foot, out through the toes and lifting through the arches. 4. LENGTHENING Imagine a string attached to the top of your crown, pulling the body upwards and lengthening the neck, spine and waist, in turn lifting the hips and creating space within the joints. Visualise lengthening and lightness on the inhale, and opening and strength on the exhale. This pose can also help relieves sciatica and reduces flat feet, when performed correctly.
6. FOCUS AND BREATH My favourite part of this pose is that you cannot but be 100% focused and in the moment, or you fall. Find a point of focus (‘drishti’), something fixed to rest the gaze on. Engaging the core and the standing leg muscles and working with an even controlled breathe can help with this. It is the perfect pose for clearing the mind and focusing on the present. Mindfulness, body awareness and focus are often what separate those on the podium. But also, it allows us really appreciate and savour every precious moment of the adventure. HOW TO BE LIKE A TREE 1. Start by standing firmly on the ground, rooting the foot on all corners. Shift your weight slightly onto the left foot, and bend your right knee. Reach down with your right hand and clasp your right ankle. 2. Lengthen your torso. Firmly press the right foot sole against the inner thigh, or calf muscle, and resist with the outer left leg. Press your hands together at heart centre. Gaze softly at a fixed point in front of you on
YOGA FOR THE ATHLETE
By Laura O'Driscoll
LAURA O'DRISCOLL | 2018 FEMALE NATIONAL SERIES CHAMPION (EXPERT)
the floor or toward the ceiling, if you want to bring a little back bend into the pose. 3. Bring the hands together at heart centre, open the arms out into tree branches or join the hands up overhead, pressing the palms together. 4. Stay for 30 seconds to 1 minute. Step back to standing pose (Tadasana) with an exhalation and repeat for the same length of time on the other side. WHEN NOT TO MAKE LIKE TREE... When people fall out of, or cannot achieve tree pose in the first instance, they tend to blame their poor ‘balance’. However, balance often has much more to do with body alignment than it does with the little calcium cr • • • •
Dizziness or light headedness Low blood pressure, High blood pressure(do not raise arms overhead) If pregnant, make sure you have a chair or wall to close by, should you lose balance.
SUN SALUTATIONS (SURYA NAMASKAR) This beautiful traditional yoga sequence can be used as a warm up, cool down or maintenance series of poses, opening up the body, warming up the muscles and creating mobility within the joints. It can be repeated endless times, with a breath per pose. To see this sequence in full flow, best to youtube it or go to yogajournal.com
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