Obstacle Race Magazine Issue 25

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The season is finally underway, the weather is warming up and the days are getting longer. This can mean only one thing, training for races is ramping up.

I hope you’ve had a successful start to the New Year so far and all your goals are on track.

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In this issue we’ll be taking a look at ways in which you can not only improve your physical performance but also your mental performance.

We’ll give you tips that will give you that cognitive edge when racing.

There’s a holy grail many racers seek out and that’s the perfect fit race shoe. We’ll give you all the advice you’ll need to help you to find that glass slipper.

And finally, my favourite new section of ORM, the adventure racing section. This issue we’ll be taking a look at Mountain Bike adventures.

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Contents 10

FEATURE

10

HEART OF OCR You never know whats just around the corner.

18

NUTS How the humble coconut is such a super food.

20

ACTIVE WARRIOR Why Active Warrior is the one of the best in Southhamption

28

OCR GIRLS Jess from the girls tell us all about what she thinks of OCR

34

INVINCIBLE YOU Follow these Spartan tips to a bullet proof body.

64

68

ZERO TO 5K

72

SCRUM TO PACK England Rugby stars take

THE ZONE just your body .

KIT TESTING

32

INOV-8 TESTING We put the brand new Xtalons with sticky rubber soles through their paces. Find out what our reviewer James throught of them.

Obstacle Race Magazine

14

TOUGH GUY IN PICTURES

Training your brain and not

6

REVIEW

Get your 5K up to scratch.

on The Wolf Run.

32

ISSUE 25 FEB/MAR 2018

48

ADVENTURE

A NEW CHALLENGE This issue we learn a little more about Mountain Biking.

50

TRAINING FOR A CHALLENGE A little more about the training involved for Mountain Biking.

52

KIT FOR A CHALLENGE Tell them something great about the story.

54

MAP SKILLS A few tips to help you get a better idea about reading.

24

46 REGULARS

62

GLUTES The driving force behind your running power.

38

HEALTH HACKS We share all the latest nutritional hacks.

40

RECIPES PAGE Turbo charge your menu with the recipes page.

44

MUDTREST PAGE Sharing your favourite muddy race pictures.

58

62

78

80

If you want a solid core

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Planking explained.

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Training centres.

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OCR DIRECTORY

EVENTS DIARY

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FEATURE

THE

HEART

OF OCR

10 Obstacle Race Magazine

FEATURE

Have you ever used the expression “you saved my life” when someone has helped you out on something important? Well I have, and “you” in my case meant a wonderful collection of people who actually did save my life.

Saturday April 22nd, 2017 to most people was a non-descript day, but not for me it was the day that OCR saved me and now I’d like to tell you how.

Rocket Race is one of my favourite races because to me it is the epitome of a grass roots OCR – the emphasis is on fun, personal achievement and the sheer joy of being outside and not vegetating into a stupor whilst sprawled on a sofa at home. Even before the day I’m about to describe it was already a permanent fixture in my race calendar, and why now it will be forever more.

I remember registering, placing my stuff in bag drop and having a 10-minute warm up trundle before passing the time of day in the event village with some familiar faces before being called to toe the start line. The next thing I remember is waking up in the Intensive Treatment Unit (ITU) at Musgrove Park Hospital in Taunton. I have no recollection of what happened in the intervening period, so a good chunk of the following is courtesy of friends, family and other wonderful people who helped put me back together.

Whilst in the start pen I had a heart attack. There were no warning signs, no chest pains, no tingling sensations in the arm, no nothing.

As a fifty-one-year-old I considered myself to be fitter and healthier than my peers hence my penchant for always racing in a Superman top. But I was not the superhero on this day. I hit the ground and started fitting, some plaque had broken off in my coronary artery and blocked it.

The actual superhero of the day was Tee Pringle, luckily for me she’s a keen obstacle course racer at the weekends and a Cardiac Physiologist during the week. Tee was standing not far from me in the starting pen and saw what had happened, she leapt into action and immediately started to give me CPR. The next superheroes were David and Kerry the Race Directors who had seen fit to include on site paramedic support in their emergency protocols in the form of The Event Medicine Company Limited (EMC). This decision by them saved my life I have no doubt. Cue the EMC superheroes who shocked my heart back into rhythm using a defibrillator. Meanwhile Tee was calling my wife to tell her what had happened. She was able to do this because I had provided full and accurate emergency contact information when registering.

If this story doesn’t make you realise how IMPORTANT providing the correct information is then nothing will.

WORDS BY: STEVE FOX

PHOTOGRAPHY BY: EPIC ACTION IMAGERY

The next major domino to fall in my favour was that it happened just three miles away from where the Dorset and Somerset Air Ambulance is based. Although unlike Superman they cannot fly under their own steam, the crew were my next superheroes. They stabilised me and flew me to Taunton. While this is happening, my wife was in shock stood in the gym where someone no more than an acquaintance took it upon themselves to drive her to the hospital, a round trip for him of over 150 miles. Superheroes and Good Samaritans, it really was my lucky day.

So, I’ve gone from the start line of an OCR to a bed in A&E in under an hour, this was no doubt thanks to massive slices of luck and the skills of my first responders. My heart had to be shocked back in to rhythm again before I was sent for numerous scans including brain before having an angioplasty to unblock my coronary artery that left a stent in place to once again allow the free flow of blood.

Twelve hours after making my way to the start line, I woke up disoriented in the bright lights of ITU where an angelic nurse asked me if I would like to see my family. This is when my wife told me about my heart attack. Whilst it took a long, long time after for me to fully digest and accept what had happened to me, it took me no time at all to digest the tea and Marmite on toast that had been rustled up for me.

The following day the surgeon came around to see me and asked me about the circumstances of my “adventure”. I told him I collapsed at the start line of an obstacle course race to which he enquired “what like Tough Mudder?”. Given what he had done for me, I thought it would have been somewhat churlish to point out that other brands are available!

I was discharged on the Tuesday when my wife came to collect me and drove me home via KFC at Gordano Services on the M5. A threepiece meal with corn and gravy had never tasted better! A quick stop off at my gym to show everyone that I had not departed this mortal coil like a pining Norwegian Blue parrot and then home to start my recovery with a wounded but functioning heart and no brain damage.

OCR and its constituent parts had saved my life that day, it was also going to play a key part in my recovery.

“we don’t get many people like you”.

Those eight weeks of rehabilitation classes did drive me nuts, but I drove the nurses nuts too although they did say they appreciated the challenge – not sure if that included me rocking up in my 2016 OCRWC UK race top though!

As part of my rehabilitation I was told I shouldn’t run but I could walk but should stop if I got out of breath.

I never did get out of breath on my walks. My average one was five miles which was roughly equivalent to the time I would spend in an OCR so there was a nice symmetry. My longest walk was ten miles though the Wiltshire countryside – good job I didn’t have a heart attack in Winter!

With the help of some light weights I slowly started to recover my strength. But what I really wanted to do was to start running again. You really don’t appreciate how fabulous that simple act is until your ability to do it is taken away from you. Back in the 90s my belly was a half a foot bigger and my lungs were filled with nicotine, quite possibly a key factor in my heart attack. Back then my journey to fitness started with walks and then runs between lampposts – it worked then so I adopted the same tactics.

My first run of fifty metres or so scared the crap out of me – I didn’t really know what would happen, but I knew I had to try it. So off I ambled at a pace barely faster than a brisk walk, but yes both feet were off the ground at the same time and I was running, and still upright. I walked to the next lamppost, and then ran again. I repeated this like some form of weird Fartlek training, slowly extending the distance of my runs as I reduced the distance of my walks until I was running without stopping. First one kilometre, and then one mile …. you get the picture. At the end of June, I ran a thirty-minute 5k.

There is, or so I’ve found, no rules or guide book on how you recover from a heart attack. From the moment I got home I wanted to get back to “normal”. Normal for me is gym work, trail running, the occasional bit of vanilla running on the road and of course OCRs. Looking back, I was too pre-occupied with my physical recovery and didn’t make any allowances for a psychological one, but like I said no-one gives you a guide book for this sort of thing.

As soon as I could after I got home I told everyone via Facebook that I was OK. I know lots of people had seen what had happened to me at Rocket Race and would have been worried and eager for some news. The love and support I received from our community during my recovery was so very important to me with the kindness of strangers often bringing me to tears.

An important factor in my recovery was very early on being recommended to a world12 Obstacle Race Magazine

wide Cardiac Athletes support group on Facebook. There are members of this group who have been through far worse than I have but the one thing we have in common is a determination to not be defined by what has happened to us, and to get back to our beloved sports as quickly as is safe to do so. I cannot underestimate the importance of being part of a group who know exactly how you feel, the doubts and fears that pass through your mind, and just get why you want to get back to doing what you love. I really was lucky to, and still do, stand in the company of these inspiring giants.

After a few weeks at home it was time to start my rehabilitation. I had been told this would drive me nuts. Unsurprisingly, I won’t hear a word said against our wonderful National Health Service. Its cardiac rehabilitation program is primarily geared for people less fit than I am and is aimed at getting patients back on their feet. I was already on my feet and wanted a plan to get back racing. Not for the first time on my journey I was told

I kept in touch with the OCR community via Facebook and posted occasional updates of my progress. The encouragement I was shown with likes, loves and comments always provided an incentive to keep going.

I was now targeting Muscle Acre in July as my first race back but in a new turn of events for me, I listened to advice and decided not to run – I hadn’t received medical clearance and I would have only just finished rehab.

So, following community suggestions to get back in a, if not the, saddle, I volunteered to marshal.

I arrived in Guildford with no small amount of trepidation as the last time just 3 months earlier I was on a course I couldn’t remember leaving it. Also, how would I feel “watching” and not racing? I needn’t have worried as I had an absolute blast marshalling one of my favourite obstacles, the rig. I loved giving advice and guidance to get people from one side to the other for the first time – the beaming smiles that created was worth the drive along the M4 alone. I realised for the first time that my story had spread, and the numerous hugs, handshakes and good wishes again brought tears to my eyes.

Not long after, I got a piece of post that said, “Mr Fox was keen to return to his competitive racing and I think given that his pump function has recovered, and I assume he is having no further particular symptoms, I have no objection to this.” BOOM – I was cleared to race, not flat out but who cared as I was going to be

FEATURE climbing, crawling and getting muddy again.

The next race in the calendar was Mud7, which given one of the zones had been taken by Rocket Race, felt the perfect place to make my comeback.

At the time of writing I am currently training for three laps of Nuts with the intention of qualifying for the 2018 World Championships that are of course in the UK at Nuclear Races Essex.

So, you might be thinking that I’m back to I was so nervous and scared on the start line “normal” and good to push hard again. Not having travelled on my own, but I needn’t have quite, remember I said I didn’t make an allowworried – as soon as I climbed over the first ance for a psychological recovery? Well its only wall I knew I was back and that I was going relatively recently that I’ve come to realise that fixto be OK. I ticked off each zone knowing that ing my head was as important as fixing my body Rocket Race was going to be an emotional and I now know that I concentrated on the latter at the expense of the former. My tunnelled-vision adventure. And so, it proved as I approached determination to recover my athletic capabilities their Starcatcher obstacle, David and Kerry created a mistaken belief that I would be fixed as greeted me with beaming smiles, hugs and tears if nothing had broken. But that’s wrong. a plenty. As I exited the forest zone, there was Tee who had givWhatever I say or think, I do en me CPR back Rocket Race was going have heart disease. Whether in April – more it’s genetic or due to my 90s hugs, more tears. to lifestyle, I must realise what Encouragement happened to me was so very be an emotional and embraces nearly deadly serious and will adventure from strangers be with me to the day I hopecarried me to the fully die at a contented old finish line where Tee was waiting for me with her age. Any other place, on any other day, at any husband and her daughter who placed my med- other time likely I would be dead – it is that stark. al over my neck as I knelt on one knee before Why was I there on that day, at that place, at that time? Obstacle Course Racing. her.

I completed another six races before the end of 2017 including a Tough Mudder and an emotionally charged return to Rocket Race. I took a team of over twenty back to Rocket including many newbies who I’m sure will be returning to OCR in 2018. The day after Rocket I travelled back to Muscle Acre where I qualified for the 2018 European Championships in Denmark which is now bought and paid for.

I have consulted a Sports Cardiologist who has told me due to my prompt first responders I have no cardiac scarring, however elite athletes who compete over many years with stents run the risk of dislodging them. I wouldn’t call myself an elite athlete, but I love pushing myself to my limits. However, I also love being alive so 2018 will be my last year of driving hard for the majors.

I’m still going to be able to train and race, but

do you know what, I’ve finally accepted I have nothing left to prove to myself.

I’m going back to my favourite gym, back to my favourite trails, back to my favourite races simply because I love them. I’ll more than likely have thresholds to work to and these will be guided by annual Exercise Tolerance Tests.

But that’s OK, because I’ll still regularly be on a course near you embracing a community that is not full of strangers, just friends I haven’t met yet.

You’ll no doubt appreciate by now that I have a very understanding and loving wife, the final but most important superhero in my story. I can’t imagine what she went through in those hours after she got the call at the gym.

Her own athletic background has provided an understanding and appreciation of the driving force behind my determined recovery. She pretty much gave me free rein although I know I must have scared her on numerous occasions. I will always be so very grateful to her, the rest of my family, my friends and the OCR community who helped me back to physical and psychological fitness to enjoy the life and sport that I love so very much.

Oh, and my beautiful granddaughter was born in July 2017 and she already has the mischievous look of a Mudd Queen….

Obstacle Race Magazine 13

REVIEW

TOUGH GUY IN PICTURES

It all began as a mad idea to inject fitness and adventure back in to peoples lives. The idea turned into reality on a farm 31 years ago, with just a hand full of people taking part. The event taking place on farm land in a valley near Warwickshire grew to attract 5000 plus adrenaline seekers each year over the next thirty years. The event was the brain child of Billy Wilson AKA Mr Mouse. A former Grenadier Guard who wanted to show the world a little snippet of what was experienced by soldiers in war time. Known for its horse brass medal, relentless steep slaloms and unpredictable valley weather, most see it as the toughest challenge in Obstacle Course Racing.

A start line like no other. A mad dash down a hill no higher than 20 feet - but steep enough to make even the most foolhardy of racers take to their bum.

14 Obstacle Race Magazine

REVIEW

The underwater tunnels. Feared by many racers due to their ability to push you over the edge of hypothermia.

Fires around the course are a welcome top up on heat for racer suffering from the cold water and wind chill.

Obstacle Race Magazine 15

REVIEW

You’ll see many racers wearing swim caps at the Underwater Tunnels. Not much of a fashion statement but they will save racers from the disorientating ice-cream headache the freezing water produces.

The Ghost Squad. A group of volunteers who roam the course looking to give motivation, aid or RUM to all who need it.

16 Obstacle Race Magazine

REVIEW

The course is tweaked each year with new ways to make you suffer added to the line-up.

There aren’t many sights you’ll see in your life that will bring as much relief as when you spot the finish line as you step over the final mound.

WORDS BY: CARL WIBBERLEY PHOTOGRAPHY BY: TONY JARVIS PHOTOGRAPHY

More information can be found at www.toughguy.co.uk

Obstacle Race Magazine 17

FEATURE

NUTS WORDS BY: CARL WIBBERLEY

Taking the ‘everything in moderation’ approach to health, coconut oil has become more and more recognised for it’s incredible healing and restoration benefits, leading doctors to recommend including at least one tablespoon of coconut oil into daily intakes.

While the saturated fat content in coconut oil is admittedly high(90% to be exact), it’s also a source of essential nutrients, Pacific Island communities, have reported as a contributing factor to good health for thousands of years. With benefits such as increased immunity, higher energy levels, stronger bones and healthier digestive system, it’s no wonder the coconut palm is referred to as ‘ The Tree of Life’.

The oil is also an amazing ingredient for weight loss. A recent study revealed people who ate two tablespoons of coconut oil per day burned a considerably larger number of kilojoules compared to those who didn’t.

The Reason? The properties in coconut oil are ideal for boosting the metabolism, helping to increase energy expenditure and burn calories more efficiently.

In addition, coconut oil works wonders for controlling calorie intake by making you feel fuller for longer AND reducing 18 Obstacle Race Magazine

sugar cravings, which means no sneaky snacks throughout the day or midnight munchies.

Full of medium chain triglycerides, the oil is anti-viral, anti-fungal and anti-inflammatory, meaning it’s just as good for your outsides as it is for your insides. Unlike other oils such as olive oil, coconut oil doesn’t lose its composition when heated which means no matter how hot it gets it will never lose its nutritional benefits.

The best advice for when you’re purchasing coconut oil is to look for a brand that is cold-pressed, extra virgin and from a company with good ethics. Organic certification doesn’t go astray either as you can be assured that every drop of oil you buy can be traced back to the farm on which it was grown, the plant it was processed at, right down to the bottling procedure. Don’t be afraid to ask questions and do your own research.

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#FaceTheChallenge

20 Obstacle Race Magazine

FEATURE

Active Warrior is Southampton’s number one Obstacle Course Race!

Set at Southampton Outdoor Sports Centre and run by Leisure Management Charity, Active Nation, the 5km course boasts 30+ obstacles over a mixture of terrain including challenging hills, woodland trails and even a sprint up an artificial ski slope!

Competitors will swing, climb,

drag, carry and crawl their way around the course, slide down the exhilarating 100m water slide and finish off by scaling the infamous ninja wall.

Looking ahead to the charity’s third event on 28th April, Team Warrior member Rob Kelf tells us more….

FEATURE

How did Active Warrior come about?

Active Nation do more than just run leisure centres, we have a strong presence within our local community and run a number of projects all designed to get people healthier and more active. Events are a great way for us to get a large number of people active at the same time and organising a fun OCR seemed like a brilliant idea; a group of us went to a Spartan Sprint in Windsor to see what it was all about and we were hooked straight away.

The Outdoor Sports Centre has a great mixture of terrain for running, without being overly challenging, so we knew we already had a very strong venue ready to go.

22 Obstacle Race Magazine

What makes the event unique?

There’s not many events, which include a 100m water slide down an artificial ski slope! Our slide is super-fast and super fun; running up the slope first is also great fun if you are the sort of strange person which likes that sort of thing, which if you are reading this then I’m guessing you are! Active Warrior is a fun course but is also one that can be raced and we have some great prizes on offer for the more competitive runners among you. Our Young Recruits course, for children aged 4 – 15, received great feedback last time and this year is extended to around 2.5km with some new challenges thrown in for good measure. Our family wave is for kids aged 8 and over to run the main course with an adult, providing a great opportunity for families to take part and exercise together which is really important to us.

FEATURE

With so much choice now, why should readers choose Active Warrior for OCR? Active Warrior is not only great fun but with tickets starting from just £35, it is extremely good value as well. Because the event is managed by Active Nation, all money goes directly in to the charity and is used to fund improvement in local facilities or development of sports and exercise initiatives in the local area.

What are you most looking forward to about this year’s event?

Event days are always fun, the culmination of all the planning and effort which goes in to delivering an event is all worth it at the end of the day once you’ve seen hundreds of people have a great time. I get out around the course during the event so I always get involved with the marshals and runners which means I get to interact while people are taking part, which is very rewarding.

What would you say to those that haven’t been before?

Sign up and give it a go, you won’t be disappointed! If you are new to OCR or are looking for a fun event then it’s a great way to spend a morning. Sign up with some friends and face the challenge!

What do you think is the perfect preparation for the event?

I think that running is quite often overlooked when people talk about training for an OCR, you might be able to leap the highest walls and swing your way across

crazy technical rigs but most of us will see the biggest improvements by focussing on improving our fitness. I also think that the fitter you are, the more you will enjoy OCRs, which is the most important thing to me.

Having said that, there’s no denying that specific OCR training is great fun so is worth doing at least once a week if you can. This can be done by simply adding body weight exercises, such as squats, burpees and press ups, to your runs and mixing things up to include sprints, hill repeats and crawls at random times while you are exercising.

If you are lucky enough to live near Southampton Outdoor Sports Centre, then we keep a number of our obstacles out on site throughout the year so you can practice 8ft walls, low walls, monkey bars, flying monkey bars and balance beams any time you like. We also have The Powerhouse on site, which is an outdoor training area including rope climbs, pulley systems, salmon ladder, traverse rings and adjustable monkey bars so you can increase your training for some of the harder events. The facility can be accessed at most times and we run different classes throughout the week, including our OCR specific session 20:00 on Thursday evenings.

For more information, or to register visit: www.activewarrior.co.uk

REGULARS

GLUTES INTRO

There are three main muscles that make up your glutes. You’ll need to work all areas for a strong and functioning butt, if you get it working correctly it’s one of the most powerful muscles in the body.

Your glutes will come into play when your body needs to exert more force in order to perform an exercise or activity...an example of this would be, walking up a steep hill or running. You need to extend your hips and straighten your body, which will increase the activation of your glutes and your other leg muscles in particular your hamstrings and quadriceps. Performing deadlifts are a great exercise for developing glute strength.

24 Obstacle Race Magazine

Having strong glutes is key to all aspects to exercise. Your glutes play a vital part of your core strength and function, linking your mid section and legs together.

Your lower back muscles attach to your pelvis and your quads and hamstrings also have attachment sights on your pelvis too. This is why working your glutes plays such a vital role in keeping your pelvis stable so the rest of your body can function correctly.

This is another reason why if you’re finding you have back pain, knee aches looking at your glutes and pelvis is a good place to start.

Glute Minimus - This is the smallest

muscle of the three glutes found at the top of them.

To improve your glute minimus muscle lay on your side, keep your body nice and straight, with your hips vertical, then slowly move your top leg forwards, backwards and tap the floor at each point.

Glute Medius - This muscle plays an

important role and you often find if this muscle isn’t performing correctly your back will be tight leading to other problems. To improve this muscle you can do leg abductions and hydrants.

For the Leg abduction lay on your side with your hips vertical and slowly raise your top leg in the air and control the lower down as well, think about squeezing your glutes as you raise your leg and keep your foot relaxed.

Obstacle Race Magazine 25

REGULARS

Glute Medius - To perform the

hydrant, get onto all fours with your back straight, push your body weight down through your arms and legs, slowly raise one bent leg out to the side, keeping your hips as level as possible.

Glute Maximus - This is where you get

the power from when exercising as it’s the largest of the three muscles.

To improve this muscle you can do single leg squats and deadlifts.

To perform a single Leg squat get your balance on one leg with your other leg pointing forwards. Slowly lower yourself down as far as you can go, make sure you keep your back straight and your glutes squeezed as you raise back up.

To deadlift stand up straight with the bar resting against your legs, your hips are the lever and will be the first part of the action as you move them backwards to lower the bar down to your shins. Keep your back straight and have a slight bend in your knees. To stand back up, push your hips forwards and raise your back.

26 Obstacle Race Magazine

REGULARS Piriformis - If this muscle becomes tight and aggravated it can impair your hips

and can lead to pain down your legs and lower back. The sciatic nerve runs through these muscle groups and if it becomes trapped can lead to the pinching feeling, in these areas. You’re best to stretch and release it to keep the mobility of your glutes, hips and back.

For your hamstring stretch lay on your back with one leg flat on the floor and the other straight up in the air, hold just under your knee and gently pull towards you.

To stretch your glutes lay on your back with one ankle on the opposite knee, loop your hands through your legs and gently pull towards you.

The pigeon pose is commonly used in yoga, and is a great hip opener. You want to take one leg and extend it fully behind you, place your other leg in front of you with your knee bent on the floor and to feel the stretch more place your hands in front of you.

AN SPACKM GEMMA : .uk Y o B .c Y ss H e ndfitn GRAP & PHOTO undamentalsportsa WORDS .f w ch at ww Head coa

Obstacle Race Magazine 27

FEATURE

THE

OCR GIRLS

28 Obstacle Race Magazine

FEATURE

Obstacle Course Racing has grown at a tremendous rate over the last few years, which has meant we’ve also seen a huge growth in certain more niche corners of the industry. Children’s races have been one such area which has seen massive growth, this has led to a knock-on effect in the now growing category of the under 18 racers who want to take their racing to the next level. These teenagers have outgrown the children’s specific races so are hungry to join the competitive ranks of the Adults races.

One such group of under eighteens are the ‘OCR Girls’, who with the determination to match any serious elite racer and the stamina of a teenager are a force to be reckoned with. We caught up with Jess Cope of the OCR Girls to get an insight in to how her journey has been so far and here’s what she had to say. CONTINUED OVER

Obstacle Race Magazine 29

FEATURE

BY: GRAPH PHOTO AGERY IM CTION EPIC A

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I started racing back in 2012 at Mud Runner with my mum, and after that I was totally hooked. Not only was OCR a breath of fresh air from track running I’d been used to, but it helped me develop so many more skills outside the racing grounds. I’m so much stronger than I used to be, not just physically but mentally. I find that no challenge is too daunting for me now that I’ve conquered so many obstacles in the last 6 years. One such obstacle was the Dragons Back, which at first, I struggled to overcome, in the end it had taken me 30 minutes to gather the courage to jump at the Suffering Race. However, at the 2017 OCR World Championships just a few short months later I jumped 3 Dragon Backs in a row in roughly 10 seconds.

OCR used to just be a hobby, an excuse to get out of the house and run in a muddy field and throw myself over a few walls.

But OCR isn’t the kind of sport that you can keep in the back of your mind and forget about, it slowly became a huge apart of my life and I loved going to races like Spartan, Zeus and Bog commander – races where I could challenge myself and smile while doing it.

Things started to change, and I found myself not just wanting to run the races but wanting to win them. I trained hard, ran faster and became stronger, pushing myself to my limits and then broke through them. In October 2016 I was the winner of the OCR community league under 20 females. In 2017 I was 3rd in the UK OCR Championships (a bit of a disappointment at the time) and later that year I went to Canada to compete in the OCR World Championships (the short, long and team events) and came 5th after qualifying at a Spartan Sprint, coming first in the competitive wave. Last

FEATURE

year I wasn’t even aware that OCR was a competitive sport, but with OCR being the fastest growing mass participation sport in the world, I should’ve seen it coming.

I’m part of a fantastic trio team called the OCR girls (Amelia Cocksedge 16, Evie Waring 13 and me 14). We are currently looking into setting up an OCR club for the younger generations of OCR racers, for them to come and explore obstacle course racing, test their limits and train alongside us at Cliff Lakes. Cliff lakes is our main training facility alongside Oxygen Free jumping – our amazing sponsor who have really helped make WORDS BY: JESS COPE

our dreams become a reality.

This year the OCR girls will be making appearances at all the Spartan Race UK series, where we hope to qualify for this year’s OCR World Championships.

While at the Spartan events we’ll also be helping and inspiring younger racers in their kids’ events.

I myself will be taking my younger sister and two brothers to compete in the event and I will be helping them and others around the course and motivating them along the way.

The OCR girls are not going to be limiting to just the Spartan events alone, you’ll see us helping the younger

PHOTOGRAPHY BY: OCR NATION www.OCR-NATION.com

generations around the courses of other challenging OCRs too. If there was a tip I could give any younger racer it would be to always have fun with what you’re doing and never leave for a race without a trusty dry robe, for me it’s an absolute essential piece of kit. It’s warm, it’s easy and it’s your own private dressing room – and we all know the struggle of getting changed when your wet, cold and muddy because it’s the biggest obstacle any OCR competitor will can face. Dry robes help turn chattering teeth into triumphant grins.

Why not follow our journey on the OCR Girls Facebook page.

KIT TESTING N o n e - wa t e r a b s o r b in g m a t e r ia l

Light + fast

r St i c k y r u b b e

e Extrem ty li flexibi

INOV-8 X-TALON 210 EDITORS THOUGHTS: The new offerings from inov-8 have introduced not just brand new tech but they’ve also brought back to life what was one of the most popular shoes in OCR, the X-talon 190.

The new Xtalon 210 is the Xtalon 190 reincarnated.

They’ve taken everything that was good about the 190 and built on it. This shoe is perfect for anyone looking for a light fast racing shoe that sticks to any surface like glue.

The X-talon 230 arrives to the market with the brand new super sticky compound of rubber.

Imagine the hugely popular x-talon 212 coupled with rubber that sticks to pretty much anything you can throw at it. These two new shoes will no doubt be a huge hit once racers realise just how fantastic they both are.

TECH SPEC WEIGHT - 210 g DROP - 3mm RRP - £120 www. - INOV-8.COM

REVIEWERS THOUGHTS: A long awaited and needed upgrade to the inov-8 product line, the new 210’s really fill the spot of light weight racing shoe that the trail line up has been lacking. The old 190’s absence was never really filled only patched BUT with the new Xtalon 210’s inov-8 are back in the game.

The return of this racing god has been met with a few upgrades as the lugs boast a new sticky rubber compound and a change to the mesh like material of the upper.

This class racing shoe maintains the feel of its older brother the 190 while providing a more solid fitting around the foot itself. The upgraded mesh no longer feels fragile while the new sticky rubber

32 Obstacle Race Magazine

lugs cling to the ground and obstacles with every stride and leap.

KIT TESTING

8mm Lugs

pound m o c y k c i t s New rubber

INOV-8 X-TALON 230

TECH SPEC WEIGHT - 230 g DROP - 6mm RRP - £115 www. - INOV-8.COM

REVIEWERS THOUGHTS: While the 210 fills the super light weight racer spot the Xtalon 230 fills the more solid feeling spot that you’d come to expect from my older inov-8 235’s. Boasting the new sticky rubber this shoe grips for days and with its more built up design it secures your foot to the sole to provide extra assurance when crossing unfamiliar terrains. The 230 feels unbreakable within its design and I’m sure will make its way along with the 210 back to the top of the OCR shoe recommendations in no time. Its a huge thumbs up for both new models for me.

Obstacle Race Magazine 33

FEATURE

INVINCIBLE YOU FOUR WAYS TO INJURY-PROOF YOUR BODY

34 Obstacle Race Magazine

FEATURE

Injuries are not fun. I remember one summer when I was a kid and broke my arm. All my friends were playing baseball and swimming. Not me. Recently, a fellow athlete confided in me and said, “Racing is killing me.” Did he keep getting injured during races?

“No, it’s the training. The training is killing me, and I keep tearing stuff in my shoulder.”

From a broken arm to a recurring “tear,” injury means your body must take time off to repair itself.

Think of it this way: if your body is focused on repair, it is not focused on getting stronger.

Being injured means you are not progressing in terms of competing, which means you are probably not racing. Here are four tips for injury-proofing your body ready to take on that next Spartan Race 1. Your Training Should Not Harm You. If your training is hurting you, stop. Reassess. Way too many people think what does not kill you makes you stronger.

In exercise, what does not kill you may slowly

degenerate your body until it does injure you.

Injury often happens when you do too much, too fast, too soon. In other words, you put yourself at risk when your body has not earned the right to handle the demands of an exercise. Take your time progressing in your training. Advance in small increments, not huge leaps. Allow your body to slowly change and adapt.

2. Learn to Listen to Your Body. Become more mindful. Mindfulness should not be reserved just for yoga or Pilates. Mindless exercise may be dangerous, and more mindful exercise is more effective.

Obstacle Race Magazine 35

FEATURE

How do you do this in practice?

• Assess whether an exercise feels appropriate for you on a given day • Think about what you should be focusing on for each movement • Remove distractions and slowdown as you start • Focus on what your body is experiencing and on what is happening inside your body as you move Be wise in your exercise selection. Do your research and consult with a qualified coach. The “trendy” exercise of the moment may not be an appropriate choice for you.

3. Rethink Your Warm-Up. The static stretching you may have grown up with may not be helping you. According to research, static stretching opens you up to injury because it dampens your body’s awareness of itself.

36 Obstacle Race Magazine

Plus, you’re not “warm” yet. Think of a rubber band that is immediately stretched too far. It’s bound to snap. At the very least, it is not doing what you think.

4. Rest. Arthur Jones, inventor of the Nautilus exercise machines, was correct when he said, “Exercise merely stimulates growth, it does not produce the growth. Changes that result from exercise are produced by the body itself. During rest.”

So, take a day off. Spend time with your family.

Read a book from the Spartan Reads collection.

Go for a walk and enjoy the moment. Put the electronics down and soak in the world around you.

What are you waiting for?

Sign up today and SAVE 15% on open heat entry to any Sprint, Super or Beast using code: ORM15

Words by: Spartan SGX Coach Patrick Harmer Photography by: Epic Action Imagery

REGULARS

HEAL+H

HACKS Each issue we’ll bring you snippets of new and exciting products from all around the fitness and nutrition industry. Hoping to help you find your next health hack.

COCO - SNACKING As coconut continues to dominate healthy food trends, Ape Snacks is on hand to reveal just how wonderful this fibrous, one-seeded fruit is.

3 Benefits of coconut: • Coconuts are high in manganese, potassium, and phosphorus, as well as vitamins A, D, E and K • Consuming coconuts support your immune system with their anti-microbial and anti-viral properties • Coconuts rehydrate the body by providing needed electrolytes Ape Snacks brings some excitement to healthy snacking. A range of mouth-watering and satisfying treats that don’t compromise on health, Ape Snacks are available in two variants – Crispy Coconut Curls and Crunchy Coconut Bites.

RRP: £1.49 FROM: Boots

Whether you’ve been in training ready for the summer season or just upping your activities; inflammation, sore muscles, joint pain and tired limbs can be uncomfortable.

Pukka’s Active capsules and Active Oil contain therapeutic bioavailable levels of the anti-inflammatory spice turmeric, which is recommended by experts as a natural alternative to pharmaceutical pain-killers (NSAID’s) and can be used as a safe and natural solution to ease pain and to speed up recovery after exercise.

Turmeric Active is an organic herbal blend including turmeric and boswellia.

These are of some of the world’s finest herbs whose potent concentration helps with everyday activity. This broad-spectrum formula contains the highest organic grade, sustainably cultivated herbs, carefully selected to bring you the full potential of nature’s goodness.

With Turmeric Active you can rediscover the flow of movement for everyday mobility and sporting activity.

RRP: £15.95 FROM: Holland & Barrett www.pukkaherbs.com 38 Obstacle Race Magazine

REGULARS

BONE BOOST

RRP: £24.99 FROM: Holland & Barrett Numerous studies published throughout 2017 have continued to support the that use of dietary nitrate (most famously found in beetroot juice) improves exercise performance, it can help with everything from boosting endurance to reducing DOMS. Getting your nitrate hit isn’t as simple as popping a pill and scientists have suggested that it’s best done through a healthy diet.

Inspired by the harmony and synergy of art and science in nature, Innate Squares are a new kind of 100% natural snack based on the belief that food ought to work with rather than against us. The air-dried savoury snacks are available in a number of varieties, including beetroot and spinach, where the high nitrate foods are the star of the show and the main ingredients. These are combined with other vegetables, coconut and almonds in order to achieve a rare and happy marriage of exquisite flavour and nutritional balance.

The result, a snack that will keep you going for longer through both their nitrate content and sustained slow-release energy, which helps avoid the crashes you get from high sugar snacks.

Did you know that that our bones are capable of rebuilding and repairing themselves if managed correctly? In fact as an adult, 10% of your entire skeleton is actually regenerated each year. The Bone Rebuilding Cycle is a continuous cycle of bone breakdown and bone formation. The balance between bone mineral dissolving and its ability to produce new regenerated minerals governs whether bones are made, maintained or lost.

Award-winning LithoLexal offers a new generation of products specifically created to change bone and joint health in the UK population. LithoLexal products challenge traditional calcium alternatives, which are rock-based and hard for the body to absorb easily and effectively. LithoLexal is the only range of bone and joint health natural supplements containing a unique marine plant-based extract, which is completely different from the rock-based ingredient used in all generic calcium products. More than 25 scientific studies over the last 17 years have been published in relation to LithoLexal, demonstrating its proven ability to support and protect long term bone and joint health.

NITRATE ON-THE-GO

RRP: £1.85 FROM: www.innatefood.co.uk Obstacle Race Magazine 39

REFUEL RECIPES

Motivation can be tough to find this time of year. I work a fairly standard 9 to 5:30, (Well 6 …OK, OK, OK 7 …. ish quite often) so now EVERY training session done outside of the gym seems to be in the dark. I think I might be starting to develop night vision!!!

One thing that really helps to brighten those morning runs or early sessions is breakfast. I tend to train on empty in the morning, and have my fodder after. The thought of an awesome breakfast helps that last mile to be a little sweeter or the last burpee to be a bit more ‘Spartan’.

It’s the most important meal of the day…......

Rolled Oats Stuff to put in oats Almond milk / Milk, Any milk you like !

Yoghurt Honey Nuts

Berries Dried fruit Choc chips (cheeky) Peanut butter (yeeeeaaas!)

A tiny dash of salt Night time 4 hrs+

The main thing is to get your oats to liquid ratios about right so you need about 45g of oats to about 240ml liquid depending how runny you like it. A good split is half and half milk/yogurt so it stays nice and thick.

Add your oats then yoghurt/milk and then anything awesome you like.

Pop it in the fridge and leave it.

You can eat it hot or cold the next day just be mindful of heating whatever extras you have put it in and make sure your container is microwave safe.

OVERNIGHT OATS

I think about porridge the most when I am out running and it makes me happiest out of all the breakfasts. I know this is called overnight oats but it’s just porridge given a slightly fancy name and you can eat it cold.

I feel a little bit fashionable and ‘with it’ doing this one because its seems to be a bit of an ‘in thing’ but oats and night time have been around for a long time so it’s not new really…. either way it’s easy to do and awesome!

Nutritional information based on 1 serving (with half natural yoghurt and half skimmed milk) and calculated to the best of my limited ability using My Fitness Pal

See across

321 Calories 19g Protein 44g Carbs 7g Fat

REGULARS

BREAKFAST MUFFINS

Muffins for breakfast……yes please! This is a basic recipe that you can make ahead of time and then just grab and go when you are ready.

They are also very changeable so you can pretty much add whatever you want depending on your mood or tastes. I like to keep it fairly simple and stick to chopped nuts and raisins.

(Feel free to toast any oats first, it’s not necessary it just gives a toastier oaty flavour)

138 Calories 26g Carbs 2g Fat 5g Protein

135g oats whizzed up in the food processor so it’s a bit more flour like 90g oats not whizzed up 2 large very well mashed up bananas (top tip - I mash them with my electric hand mixer it’s so much easier – you can do mashed potatoes like that too – but not for this recipe) 180 ml milk (almond milk is nice here but your choice) 2 large eggs 115g honey (you could more than likely use maple syrup but I haven’t tried in all honesty) 2 tsp baking powder ½ tsp baking soda 2 tsp vanilla 1 tsp cinnamon ½ tsp salt Additional awesome stuff like nuts and raisins and chocolate Line a muffin tin with muffin cases.

Mix together whizzed up oats, non-whizzed up oats (possibly save a few back for sprinkling on top or maybe not and just use more out of the bag to sprinkle on top later), salt, baking soda and powder, cinnamon and put aside.

In another large bowl mix together mashed bananas eggs, honey, milk and vanilla until well combined.

Add the wet ingredients to the dry ingredients and stir until just about combined.

Leave this to sit for about 10 minutes to soak the oats a bit Fold in any of your optional extras Divide between the muffin cases and bake at 180c for around 2025 minutes until lightly coloured and a toothpick stuck in the middle comes out clean.

These can be kept in an airtight container and eaten as required.

Nutritional information per serving based on 12 servings and calculated to the best of my limited ability using My Fitness Pal

See across

Obstacle Race Magazine 41

REGULARS

MUDtrest WALL

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REGULARS

Fancy getting featured on the MUDtrest WALL Simply send your picture to us at: carl@obstacleracemagazine.com Obstacle Race Magazine 45

ADVENTURE INSIDE

ADVEN INSIDE 46 Obstacle Race Magazine

ADVENTURE INSIDE

NTURE

ADVENTURE INSIDE

A NEW CHALLENGE

MOUNTAIN BIKING

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ADVENTURE INSIDE

INTRODUCTION We’ve all noticed it – Spring is about to open its door to us. For many of you this is a signal to get outside to top up your vitamin D levels, for others it’s a signal to start looking for a season full of new adventures. Adventure racing is such a vast market that it’s like walking into a sweet shop once you start to explore it’s amazing events it has on offer. One such sector of the adventure racing market is the adrenaline filled world of mountain biking.

Mountain biking can give you the opportunity to discover and fall in love with the beautiful off-road world that surrounds us. Whether it be on dry and dusty summer trails or on wet and muddy leaf filled winter trails. With two wheels underneath you, it opens up a whole new world of adventures.

Your first big decision will be to choose your bike. Here are your main choices outlined.

Rigid: A rigid bike has no suspension. This saves weight, cuts down on maintenance and

means there is less to think about when you are learning to ride off-road. But on rocky or rooty tracks your comfort and control will suffer. A rigid bike is always preferable to a bike with poor suspension, so their a good buy if your budget is only a couple of hundred pounds.

Hardtail: As the name suggests, this is a bike with a hard – ie. un-suspended – back end and a suspension fork at the front. This type of bike helps you tackle more technical terrain.

They are heavier than similarly priced rigid bikes, but cheaper, lighter and have better handling than entry-level full-suspension bikes. For a new bike

with a decent budget fork you should be looking at paying upwards of three hundred pounds.

Full-suspension: Full-suspension bikes have suspension at both the front and rear, which improves comfort and helps you ride more technical terrain. The downside is increased cost – it’s difficult to find a decent new bike for under £800, except in the sales. More moving parts means more to break or wear out.

Once the decision about your bike has been made its time to get out and have some adventures.

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ADVENTURE INSIDE

TRAINING FOR A CHALLENGE

MOUNTAIN BIKING

50 Obstacle Race Magazine

ADVENTURE INSIDE

THE TRAINING Mountain biking is one of those adventure sports where you just have to get out and do some miles to get to grips with the challenges you might face. Taking a little bit of time to plan a ten-kilometer route on google maps as a first ride is a great place to start. With an abundance of trails, cycle paths and stripped off railway lines to choose from across the country you can find yourself hoping through districts like you would through streets on a road run.

As with any new sport, building up your skills on a mountain bike goes hand in hand with gaining more experience and more confidence in what you are doing.

Although you may have ridden a bike a fair amount on tarmac, getting used to the feel of riding off-road is going to take a little while, as you learn to use – and to trust your bike and your develop skills.

Negotiating roots, rocks and slippery surfaces in the winter and dry, loose ones in the summer, is a whole education about the great outdoors in itself when out mountain biking. There are few sports which throw so many different types of conditions at you; even fewer that you can do all year round, in all conditions – and which are consequently so rewarding.

While there is huge scope for developing skills from your initial off-road ride, some things to bear in mind as you approach trickier sections include: 1..Look ahead, particularly if you are moving at any kind of speed and try to spot the easiest line and any others which may be fun to try.

2..Make sure you are in the right, not too high, gear, and brake before you ‘need’ to, so you are approaching obstacles at a comfortable speed. Aim to make

the fewest adjustments possible when you are mid-way through a maneuve.

3..Stop pedaling, keep your feet level to give a sound base for control – standing up if you feel comfortable doing so, to give better control over the bike.

4..Prepare for uneven sections by ‘unweighting’ the bike, allowing you to absorb bumps by using your arms and legs – alongside any suspension your bike may have.

5..Get used to moving your weight around as you corner to get better balance and grip, and to moving your weight back in the saddle as you descend.

All that’s left to do is get out, ride and don’t forget to dream about cruising down those red runs. And dont foget your helmet !

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ADVENTURE INSIDE

KIT FOR A CHALLENGE

MOUNTAIN BIKING 2

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3

ADVENTURE INSIDE 1

BIKE

Good fit and the right size is a priority.

If you’re planning on spending lots of time in the saddle make sure you go for ultimate comfort.

RRP: £3,099 www.scott-sports.com

8

4

2

HELMET + GLASSES

3

MULTI TOOL + PUMP

4

JACKET

5

BAG

6

SOCKS + GLOVES

Protection equipment is extremely important. No piece more so than your helmet and glasses. Protect your eyes from flys and grit so you don’t end your ride like a pirate.

RRP: £ 75+ www.scott-sports.com As well as a multi tool and pump you’ll need to make sure you have a spare tube and a repair kit. This will give you piece of mind over any terrain.

RRP: £20+ www.scott-sports.com Just like the multi tools and pumps, this may not get used but its better ot have it in your pack for any sudden weather changes throughout the day.

RRP: £ 89.99 www.scott-sports.com

8

5

Hydration and storage combined. Stuff it full of snacks, your jacket , a map and of course a mobile phone. The added protection it can provide is also a bonus.

Also don’t forget to pack the anti chafing cream.

RRP: £75.99 www.scott-sports.com Two underestimated pieces of kit that can make or break your day. Don’t let blisters to your feet or hands will keep you off the trails.

RRP: £35.99 www.scott-sports.com

7 SHOES

6

6

Whether you go for clipped or clipless make sure you choose a comfortable pair with a good fit.

RRP: £89+ www.scott-sports.com

8

TOP + SHORTS

A quarter zip mid layer with comfortable moister wicking fabric will serve you well while the weather is being kind, allowing you to open up the zip if the temperature rises. If you’re planning on being in the saddle for any length of time it could be a good idea to go for padded shorts.

RRP: £50+ www.scott-sports.com

ADVENTURE INSIDE

MAP SKILLS

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ADVENTURE INSIDE

Map reading is a subject you can spend hours and hours of your life studying and still not have an all-encompassing knowledge of. The vast range of types, sizes and platforms maps can be seen in makes them even more tricky to get to grips with. But the basics of map reading are pretty much the same across all formats. So here’s a little knowledge injection for you to give you a decent base to work from.

In this modern age, we are unlikely to discover anything truly new without going to the remotest jungles or the deepest oceans, but that doesn’t mean that we can’t all be pioneers by going out exploring.

When technology falls short in steps the trusty paper based map.

Perhaps you have conquered all of the local hills and mountains and are you looking further afield for the next big challenge or adventure to pick off.

Many people love to hike at weekends, in fact it’s in the top 5 activities in the UK, especially in Summer time. Although most mountains now have well-trodden routes snaking around it’s still a good idea to carry a map and the ability to use it. You don’t want to be the one having to phone for the mountain rescue to pick you up from a foggy mountain side.

Your first step into the world of maps will usually be an ordinance survey map.

Can you read a map?

Can you identify the terrain, footpaths, bridleways, roads, heights and likely gradients?

Can you use the scale to estimate a rough distance and distinguish between a 50 metre dash and a 2km monster?

If not, grab a map and read on!

There are a few different types of maps to choose from. You want to be sure that you have the right one for your purpose.

Topographic Map - Knowing how to read a map, especially topographic, is the most important thing for hikers.

It shows detailed information about the terrain, roads, points of interest and distances.

Road Map – Road maps are a great accessory to bring on a road trip. They’re very useful if you’re going on a GPS-free trip, however they do often require a passenger to be your map-reader.

Tourist Map – A tourist map is useful for city breaks. They generally show the attractions and points of interest around a city. They are usually available in tourist offices or in lobbies of hotels and hostels.

Knowing the features is important when honing your skills of how to read a map. Listed over the page are important features of a map and a explanation about them.

Cont over....

Obstacle Race Magazine 55

Legend - The legend gives a description and guide of the different features and markings on the map.

Title - The title of the map tells you what area the map is of.

Grid References - A map is broken up into grid boxes, with the first 2 (or 3, depending on accuracy) digits being the x-value, and the last 2 (or again, 3) digits being the y-value. Each grid reference starts with the letter assigned to the map.

The North Arrow - This arrow tells you which way is north, it always points to the top of the map.

Scale - The scale will tell you what scale your map is – whether it’s 1:25,000 or 1:50,000.

PUT YOUR MAP SKILLS INTO PRACTICE

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1. Point Your Map North To point your map north, place your compass flat on your map, pointing towards the top, and rotate yourself until the compass’ needle points north. Simple!

2. Find Your Location On The Map Identifying your surroundings and relating them back to your map is the most important thing when trying to locate your position. You usually won’t know your exact grid reference starting out, so a good idea is to start at a grid reference that you do know.

If you began in a town or village and drove to the start of the hike, then start there on your map and re-trace your steps. Once you’re confident that you’re in the correct general area, you can begin to look around for landscape features.

These can be mountains, rivers, walls, spurs, saddles, roads – the list goes on. If you can identify 3 surrounding features in real-life and pinpoint them on your map, you can be quite confident that you have located yourself.

3. Reading Contour Lines Contour lines are the small black lines that wave around the whole map.

Each contour line on a 1:50,000 scale map represents a rise of 10 metres above sea level. Every 5th contour line will be slightly bolder, to make it easily countable when you’re counting many contours at a time.

The closer the contour lines are together, the steeper the gradient.

You can use this information to plan routes on gentler slopes to ease the difficulty of climbing.

ADVENTURE INSIDE

4. Identify Features Of The Landscape Spur -A spur is recognisable in real-life as a feature that slopes downwards -The contour lines will point away from the summit of the mountain/hill, indicating a spur.

Re-Entrant - A re-entrant is an ‘indentation’ in the side of a mountain and can be identified on a map as contour lines pointing against the natural slope of a mountain. These can also be seen in the above example.

Saddle - A saddle can be seen in real-life as a feature that slopes down on two sides, and slopes up on two sides.

-on three sides, and slopes upwards on one. On a map, it looks like this: Summit -The summit of the mountain is the very top and can be identified on a map by a ‘ring contour, seem in the above example.

5. Thumbing It’s a useful idea to keep note of your last known location on the map. This is so you can re-trace your steps should you lose your bearings while walking. To do this, place your thumb on your current location on the map, drop it to your side and forget about it.

Next time you look at your map, your thumb will still be on your last location and you can then work out where you are currently.

I really hope this has helped to unlock some of the mystery of maps for you. To continue your map reading education a great resource is

www.ordnancesurvey.co.uk

Obstacle Race Magazine 57

REGULARS

PLANK INTRO

The plank is a great exercise and when performed correctly is an awesome whole body exercise. It can also be the exercise you dread when you see it on your workout list as you know it’s going to be a tough one to complete.

The challenge with the plank is that it is an isometric exercise, this means your muscles are staying the same length and under tension the whole time.

It is an exercise that you’ll need to build up gradually, if you try and hold the plank for too long too early on in your training it can lead to serious injury and strain being put on your joints and muscles.

Holding a plank requires strength and endurance, particularly in your back, abs and core. You’ll also find you’ll activate your glutes and thighs when you’re

58 Obstacle Race Magazine

performing the plank correctly, to take some of the pressure off your lower back.

I always recommend starting slow and steady with the plank and keep your focus on the technique, this way you’ll be activating the right muscles and this will help build up your strength and fitness much quicker.

The important thing to remember when you’re using your core is that you aren’t just thinking about tightening your abs as much as possible. Your core is an entire unit of muscles that need to work together. Imagine you need to protect your spine,

so you’re trying to contract the muscles at the front and back of your body at the same time, to create stability across your entire body.

I tell my clients if they’re struggling to engage their core, to imagine they have a bottle of water in their hands (this is their spine) and they have their hands wrapped around the bottle (their internal muscles) now they have to squeeze their hands in and up to shoot the water out of the top to switch on the right muscles.

REGULARS

Full Plank -

you t place to start with if Basic version, a grea ild up bu r back, you can then we lo ur yo ith w e gl ug str from this position. your and your knees, keep s m ar re fo ur yo on t Star Tr y palms on the ground. head inline with your e so there is a straight lin w, lo ps hi ur yo s ep and ke e you’ve er, hips and feet. Onc between your should on ress onto the full versi mastered this then prog u to this once you feel yo ss re og pr n, io rs ve l -Ful ep ld the basic version. Ke have the strength to ho toes, or, raise up onto your flo e th on s m ar re fo your aight , hips and heels in a str keeping your shoulder hout steady breaths throug line. Remember to take the action.

Rocking Plank -

you of the plank, and once d Get into the full version wly and in a controlle slo , ed ac br lf se ur yo t have go backyourself forwards and e ov m ly nt ge r ne an lm m your toes and shou fro g rin ve le re u’ yo if wards as as very small movements e lik em se ill w ey Th ders. d then front of your hands an you take your head in wards. push your heels back

Obstacle Race Magazine 59

REGULARS

Side Plank and Thread -

place your Basic Version - Lay on your side and be level with forearm on the floor, you want this to on the floor your shoulder. You’ll keep your knees your torso and and lift yourself up, you want to keep the air to hold hips vertical and raise your top arm in the position. slowly Progression - Stay on your knees and ad it thre move your top arm in front of you and k to the underneath your body and bring it bac to control your start. You’ll need to brace your core balance. place your Full Version - Lay on your side and be level with forearm on the floor, you want this to raise up to your shoulder, straighten your legs and other) your balance on your feet (one on top of the raise your torso and hips need to be vertical and you can then top arm in the air to hold the position, underneath bring that arm forwards and thread it n. Again do your body and back to the start positio you stay this in a controlled manner to make sure balanced.

WORDS &P Head coa HOTOGRAPHY B Y: GEMM ch at www A .fundame ntalsportsa SPACKMAN ndfitness.c o.uk

60 Obstacle Race Magazine

R U O Y LL

K

A R O F IT

E V AD

S E R U T N

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

This issue we asked them “what’s been their favourite obstacle that they’ve ever experienced at a race. “ We’ll be showing offthe top 5 but here’s a list of the TOP 10.

1. Nuclear Races Death Slide 2. Wolf Run Slip and Slide 3. Urban Revolution TAKE OFF Formally Airfield Anarchy 4. U Venture Slide Formally Iron Run 5. Northman Rae Le Gaffe 6. Everything @ Mud 7 7. Nuclear Races Zip Lines 8. Ram Run Bridge of despair 9. Flying Ragnor 10. Tough Mudder Blockness Monster

2

WOLF RUN

A slip and slide perched on the hillside over looking the Wolf Run course. This slide is well known for producing high speeds and is a length that puts many other slides to shame.

thewolfrun.com 62 Obstacle Race Magazine

1

REGULARS

3

TAKE OFF

20ft of inflatable madness.

After conquering a cargo net climb you’ll then take a weightlessness inducing near vertical slide before hitting the water bum first.

urbanrevolutionocrseries.co.uk

Nuclear Races Death Slide taking the number one spot. Pictured here before the adrenaline enhancing ‘kickers’ had been added.

www.nuclear-races.co.uk

5

RAE LE GAFFE

This was a favourite obstacle of the OCR World Championships competitors in 2017. Produced by the Canadian race series Northman. This was a perfect test of the mind and the body.

4

UVENTURE

As it’s described as producing toe curling speeds while you literally skim your way down.

We don’t really need to add much else.

uventurerun.co.uk

Obstacle Race Magazine 63

FEATURE

THE

ZONE ‘Getting in the zone’, it’s the way most of us would describe the mindset we hope to be in when toeing the start line or when entering the gym, the mental state that makes us feel like we can and will conquer any challenge.

PMA is something we all strive for daily, a positive mental attitude can make any of life’s obstacles seem like no problem at all.

But none of these mental goals are possible without focus and rest.

Just the same as our physical goals you have to put in the work but also have to put in the rest too.

Mindset training has now become a regular practice in many sports tennis, golf, basketball, amongst many others.

Many high-profile stars attributing much of their success to a mindset shift.

When working on your mindset, If you’re willing to discover more about yourself, you’ll find answers.

You have to engage with your weaknesses as well as your strengths.

A mind coach can help to get dramatic even life changing results, but if that doesn’t sound like your cup of tea then here are a few other ways in which you can break through your metal barriers and reclaim your head space and focus.

64 Obstacle Race Magazine

FEATURE

TECHNOLOGY BOOST Meditation app Headspace boasts over 11 million users. The app which was put together by a former Buddhist monk who also studied sports science while working as a PT gained seven million users in just the first month of its release. The great thing about the app and meditation in general is that it’s a private thing and doesn’t take up a whole lot of your day, just five minutes is a great start to put you on the path of being more ‘enlightened’

SPRING IN YOUR STEP A run or walk out in the fresh air can do more for your mindset than almost anything else. That burst of endorphins you get from a long hard slog or even a tough climb up a hill can blow away any dark clouds you might have hanging over you.

A 90 minute walk outside has been proven to massively improve your mood.

THE BIG CHILL Hugh Jackman is a huge advocate for beginning each day with an icy cold shower, and with a physique and mental attitude like his who are we to argue. A Finnish study found that cold-water exposure relieves tension.

Now we’re not saying go and jump in your local lake, but a cold blast under the shower first thing in the morning should do the trick.

Obstacle Race Magazine 65

FEATURE

BRAIN TRAINING

Keep your brain firing on all neurons with the mindmax.com.au app. It uses bitesized training sessions, videos games and social shares to boost your mental resilience.

POWER PILLS There are vast amounts of supplements aimed at helping us achieve our physical goals, but what about ones to help with our mental goals. Surely in a market that size there must be a few.

A fantastic place to start is with a good quality Vitamin D supplement especially in the darker Winter months. D3 has been proven to boost the mood of the people taking it. Our body produces D3 when our skin is exposed to sunlight, so the short days of Winter can really put a dent in our natural levels of the vitamin.

Doctors advise taking around 10mcg of Vitamin D during the Winter months.

Another way to get a mental head start is to use supplements called Nootropics. These food supplements are designed help you think clearer, concentrate longer and just generally get the most out of your brain. Taking these is a little like having the power to flick a switch in your brain to have it working at full capacity all the time and without any crash.

BrainZyme have hit the UK market with a nootropic which is really making waves in the sporting and professional circles. A healthy list of athletes ranging from the British indoor 800m champion Guy Learmonth to Britain’s best Badminton player Kirsty Gilmour are already raving about the benefits of these brain boosting supplements. BrainZyme have three levels of nootropics available:

66 Obstacle Race Magazine

Original £9.95 Function: Concentration / Motivation Usage: General purpose for work and study Professional £15.95 Function: Concentration/ Motivation (Stronger) Usage: High-Pressure work / study /Athletics use Elite £25.95 Function: Concentration / Positive Mood Lift Usage: Long-term use, where positive mood lift is helpful

More information at:

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KIT FO R PEO PLE W HO LO VE TH E

OUTD

OORS

ZERO TO

5K The best thing about 5K OCR races is that they’re perfect for everybody. A perfect distance for novice racers, as well as a challenging test of strength and speed for even the most competitive of runners. The Obstacle Race Magazine 5K training plan in this issue will help to take you from a total beginner to smashing your first 5k in just a matter of weeks. While we’ve tried to make this perfect for everybody please don’t forget that some may progress faster than others. So please adapt it to suit yourself, make it your own. Before moving on from one level to the next be sure you’re in shape to follow that particular training schedule. All you’ll need to start is some sort of timing device.

68 Obstacle Race Magazine

FEATURE THE PLAN

The following training pieces have been put together for us here at the magazine by a world class obstacle racer who has tried and tested these plans time and time again with his clients. Although this person didn’t want to be named due to sponsorship restrictions we would like to thank them very much for putting these together for us. At the end of this six week plan you’ll be ready to run the 5k distance without a walking break.

Before starting this remember we’ve made this plan for six weeks but there’s absolutely no reason why you can’t extend this by repeating weeks if you feel you aren’t ready for the next step in the plan.

Week 1:

Week 2:

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

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

Week 3:

Week 4:

Day 1: Jog 10 minutes, walk 2 min – repeat 2 times Day 2: Cross-train Day 3: Jog 12 minutes, walk 2 min – repeat 2 times Day 4: Rest Day 5: Jog 13 minutes, walk 2 min – repeat 2 times Day 6: Rest or cross-train Day 7: Rest

Day 1: Run 15 minutes, walk 2 min - repeat 2 times Day 2: Cross-train Day 3: Run 17 minutes, walk 2 min, run 7 min Day 4: Rest Day 5: Run 19 minutes, walk 2 min, run 7 min Day 6: Rest or cross-train Day 7: Rest Obstacle Race Magazine 69

FEATURE

Week 5:

Week 6:

Day 1: Run 20 minutes, walk 1 min, run 6 min Day 2: Cross-train Day 3: Run 24 minutes Day 4: Rest Day 5: Run 26 minutes Day 6: Rest or cross-train Day 7: Rest

Day 1: Run 28 minutes Day 2: Rest or cross-train Day 3: Run 30 minutes Day 4: Rest Day 5: Run 20 minutes Day 6: Rest Day 7: You are 5k ready !!

Before you start a run, you need a good warm-up routine, which includes dynamic stretching to get the blood flowing. Leave the static stretching for the post-run routine. Dynamic stretching includes walking lunges, butt kicks, high knees and toy soldiers—straight-leg kicks that stretch the hamstrings. Dynamic stretching will increase your flexibility and help prevent injuries by strengthening your muscles and joints.

Don’t worry about how fast you are running. Speed will come later once your aerobic base has improved. Just trust and follow the plan. It is important that your first run segments should be completed at an effort and pace that is easy and comfortable. Most beginners don’t know what an easy or comfortable pace should be so they tend to push too hard so don’t complete the piece of the run they are working on. A comfortable pace is one you feel confident you can sustain for the duration time outlined in the plan. At first it’s better to run too slow and finish feeling like you could have gone faster, rather than finishing exhausted or having to stop. A simple way to determine your pace and effort is to listen to your breathing. If you aren’t gasping for air and you can talk while you’re running, then your pace is just right.

Don’t be afraid of the walking segments of your runs. The planned walking breaks will make you a faster runner in the long run.

70 Obstacle Race Magazine

FEATURE

Running form is unique to the individual, but can be improved upon. Some general form tips:

•Run tall without a pronounced forward lean •Don’t look at your shoes as you run; look toward the horizon •You can run faster by increasing your stride turnover, not by overreaching with each stride •On up hills, shorten your stride, and drive more with your arms. Try to maintain an even effort, not pace •When running downhill, let gravity work for you by leaning slightly forward

We really hope this helps some of you to smash your next 5k race. All that’s left to say is run tall, straight and keep that smile on your face.

Obstacle Race Magazine 71

FROM

SCRUM TO

PACK

England 2003 Rugby World Cup heroes Mike Tindall, Will Greenwood and Neil Back are getting back together to take part in a brand new Wolf Run obstacle challenge at Pippingford Park, East Sussex on Saturday 28th April.

To celebrate the new event, the three Rugby World Cup winners will be running shoulder-to-shoulder with Saturday runners and providing a helping hand to tackle the famous Wolf Run obstacles.

Ahead of the April 28th event, The Wolf Run put Mike, Will and Neil through their paces in the infamous Mud Sucker obstacle, to give them a taste of what to expect on 28th April.

To celebrate and to encourage people to get their own Wolf Packs back together, The Wolf Run is offering a buy four places and get one free deal for the East Sussex event in Ashdown Forest.

72 Obstacle Race Magazine

FEATURE

Mike Tindall said: “It’s great to have an excuse to get back together with Will and Neil – we definitely don’t do it enough. We occasionally bump into each other at England matches but in terms of doing something together that is a completely social and pre-arranged gathering, it just doesn’t happen.”

“As a team back in 2003, it was the team spirit, dogged determination, dedication and unbelievable camaraderie that set us apart from the other teams.

I knew that no matter who was stood to my left or my right, I could 100% rely on them to get the job done. It’s 15 years this year since that unbelievable evening but I have no doubt we’ll still have the same togetherness and team work. We’ll have to put that to good use to get us through The Wolf Run and we look forward to helping as many people as we can around the course.”

Wolf Run Director, Charlie Moreton commented: “We are thrilled to have Mike, Will and Neil on board. It will be awesome to see them working as a

team again as they tackle The Wolf Run together. It’s also an exciting opportunity for our runners at Pippingford Park on the 28th April to take on the course with these rugby legends.”

“Our aim is to encourage people to use The Wolf Run as an event to get back together with friends they might not see in-person as much as they’d like. The beauty of Wolf Run is that it is open to all abilities and requires a real team spirit to get around – making it perfect for a group of friends.”

Moreton continues: “Ashdown Forest offers the perfect wild landscape just 30 miles from central London. The venue is no stranger to obstacle racing as it has hosted the UK OCR Championship finals and been a military training area since the 1930s.

The combination of open hills and intricate wooded valleys make it perfect for a Wolf Run event, with lots of mud and water.”

Obstacle Race Magazine 73

The

Glass Slipper We all know the story of Cinderella and good old prince charming roaming the kingdom looking for the perfect foot to fit the discarded glass slipper. Most new racers face this same problem but in reverse when searching for their perfect race or training shoe. You only have one pair of feet but potentially 100s of brands and models to choose from. It’s a difficult fairy tale to find your happily ever after , but we’re going to try and get you that happy ending.

ONCE UPON A TIME First thing when trying to find the perfect shoe for you and your feet is to remember that your feet are unique. Just the same as with most things about the human body there isn’t a one size fits all rule. A post in a Facebook group

74 Obstacle Race Magazine

asking for the best shoes for grip or drainage will not help you find your perfect fitting shoe.

A great place to start is to find your nearest independent shoe store who have a good trail and off trail shoe range and try some on.

FEATURE

The main differences in feet and anatomy that will steer your choice of shoes are gathered together here to give you a great general guide.

You need to get to know the needs of your feet and here’s what to look for.

Width of toe box: This can be a sticking point for a lot of runners feet. The toe box of a shoe is designed to be hard wearing so doesn’t usually have much give, it’s imperative that you match it up to the width of your own toe splay.

The last thing you want are your toes squashed up together allowing them to rub or your little toe trying to force its way out the shoe. Make sure you spend some time getting the right width fitting.

Width of mid foot: Some people have triangle shaped feet like a duck, some have a more plank shaped foot which can be slim and slender or it could be wide. If you go for a shoe with a width of mid foot that’s too narrow for you then you’re basically going to end up with potential hot spots that will cause blisters for bruising. Just like with the toe box, make sure you take some time to get this fit right.

Preferred drop: The drop is the difference in height/depth of the shoes sole, its measured between the height your heel to your toe.

Some brands have much more than others, it all depends on the model. They can have a drop of between 0mm right through to 20mm+ in some cases. The majority of off trails shoes which we use for OCR will tend to be at the lower end of the scale because this makes them closer to the ground thus making them more stable on uneven terrain. But if you’re used to running in

a very high drop shoe on the road you will need to be careful that you don’t over stretch your Achilles by jumping straight in to using a lower drop shoe.

Depth of arch: You’ll have heard the description of someone having a flat foot.

This very often describes people with a lower arch. Depending on the height of your arch will determine the brand you are best going for. Some shoes are more of a minimalist stripped back shoe so won’t have an arch support, these are better for someone with a flatter foot.

Then there’s the opposite end of the spectrum where someone has a very high arch and requires the insole and shape of the shoe to support this. This is something youll want to make sure is right. You can tell pretty much right away when walking around in the shoes if the support is pushing up into your foot or comfortably supporting it.

We hope this helps with picking out your first or next race shoe. Remember a pair of poorly fitted race shoes can potentially ruin your race day experience and make walking a misery for the days preceding the race.

Choose wisely because without your feet you’re going nowhere fast.

Obstacle Race Magazine 75

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Events Diary March - 2018

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

10th Mar One True Grit Cheltenham, GL54 5HE From £41.50 www.devilmudrun.com

17th Mar

22nd Apr

Rough Runner

Forest Warrior

From £48

From £45

Hampshire

Gloucestershire

www.roughrunner.com

wwwforestwarrior.co.uk

14th Apr

28th Apr

Monster Race - Winter

The General

Monster Race

From £35

From £30

From £40

Escot Park, Devon EX11 1LU

Winchester

Oxfordshire

www.monterrace.co.uk

www.toughenoughraces.co.uk

www.monsterrace.co.uk

24th Mar

21st Apr

5th May

XRunner- Wild Mud Run

Warrior Adrenaline Race

Bog Commander

From £49

From £25

From £43

Derbyshire, DE6 1LW

Hertford

Peak District

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www.bogcommander.co.uk

24th Mar

21st Apr

12th May

Chain Runner

Rocket Race Apollo

Born Survivor

From £29.99

From £40

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Cheshire, CH61 0HN

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www.rocketrace.co.uk

www.born-survivor.com

25th Mar

21st Apr

19th May

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Rough Runner

From £25

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Norfolk, IP24 3TQ

Ripley

Oxfordshire

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www.yorkshirewarrior.com

www.roughrunner.com

21st Apr

26/27th May

Forest Ninja

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Spartan Race - South West

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the-brave-2018/

7th April

www.spartanrace.uk 80

14th Apr

Obstacle Race Magazine

REGULARS

3rd June Mud Monsters

15th July

18th Aug

Muscle Acre Summer

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From £30.60

From £36.50

From £38

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Surrey

Scotland

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www.muscleacre.com

www.roughrunner.com

22nd June

21st July

8th Sept

Spartan Race West

The Gauntlet Games

The Grail Quest

From £54

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From £31.50

West Sussex

Location

Edinburgh

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23rd June

21st July

15th Sept

Total Warrior

Rough Runner

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From £59.95

From £34

From £20

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Durham

Norfolk

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www.roughrunner.com

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24th June

4th Aug

22th Sept

The Lanrick Challenge

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Midlands

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7th July

4th Aug

29th Sept

Pukka Race World War Run

XRunner Water Wipeout

Total Warrior

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From £49

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£40

Nottingham

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13th July

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Beach Ballistic

Monster Race

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Wiltshire

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Spartan Race Marston Lodge

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From £53.05

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