Obstacle Race Magazine Issue 33 - Autumn Edition 2019

ISSUE #33 AUTUMN EDITION

2019 £5.95

M A G A Z I N E

AUTUMN SLEEPING

T I P S

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TIPS

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EDITOR’S LETTER 23rd of September marked the start of Autumn and the race season starts to get a tad chilly.

Events are a little more few and far between Co Founder, Editor & Chief

Designed by

Carl Wibberley carl@obstacleracemagazine.com 01246 813249 07808852033

CPW DESIGN

Co Founder & Sub Editor Kevin Newey kevin@obstacleracemagazine.com 07932 411592

and days are short and dark. In this issue I’ve put together plenty of tips and tricks to get you through without having to go into hibernation.

Published By Modderig, 370 Wheelwright Lane, Ash Green, Coventry, CV7 9HL, United Kingdom

Customer Services & Subscriptions Manager

Printed By

Caroline Newey caroline@obstacleracemagazine.com 07827 962542

Earlsdon | Coventry www.buymyprint.co.uk 024 7671 2248

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WHAT DO I HAVE FOR YOU: In this issue I have a massive piece of news about a high flying world record breaking OCR. A very sandy Beach Ballistic race report. If you’re a technophobe or a tech savvy data geek I have tips that will help you get the most from your activity tracker. As our daylight hours quickly disappear its time to dust off our head torches. In our adventure section we have a destination race that will have you reaching for your armour. If you haven’t tried plogging yet then you need to get in the know about this environmentally friendly way of exercising.

Every effort is made to ensure that the advertising and editorial content in Obstacle Race Magazine is supplied from reliable and reputable sources and is contributed with integrity and accuracy. However no

FRONT COVER PHOTOGRAPHER: Richard Burley EPIC ACTION IMAGERY

Ca r l

CARL WIBBERLEY EDITOR & CHIEF @CPWADVENTURES @CARLWIBBERLEY CARL@OBSTACLERACEMAGAZINE.COM

TAKEN AT:

MUDNIFICENT 7

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FU IS RA

CE EEG SPA F R IN

ND

S

DO YOU HAVE DOWHAT YOU HAVE IT TAKES

TO BE A TO BEOF PART PART THE OF THE MUDNIFICENT MUDNIFICENT 7 SEVEN? WHAT IT TAKES

HEART PARK

MERIDEN

1 2 A U G U8TH S T 22020 017 AUGUST www.mud7.com

A TRULY UNIQUE OBSTACLE COURSE RACE. SEVEN EVENT ORGANISATIONS EACH FILLING A KILOMETRE OF THE COURSE WITH THEIR FAVOURITE OBSTACLES.

CallFOR 0121 email FANCY RUNNING FREE612 AND5125 DOINGor YOUR BIT FOR CHARITY CLICK THE RUN FOR CHARITY LINK AT for WWW.MUD7.COM kim.izzard@actionforchildren.org.uk further details

Contents

ISSUE #33 - AUTUMN EDITION - 2019

FEATURES

TRAINING

22

8

Gemma shares the secrets of a solid base.

The best pictures captured at events.

BUILDING YOUR FOUNDATIONS

STAND OUT PHOTOGRAPHY

18

38

COLD WEATHER PREPARATION

We’ll help you get ready for the Autumn and Winter race conditions on the way.

52

HEAD TORCH RUNNING

Give yourself some extra training hours when the days get shorter.

52

SPARTAN $1MILLION PRIZE PURSE

Will any of the worlds athletes be able to bag this huge prize.

21

Autumn sleep tips

Tips to help your hibernation to be the best yet.

36

UKOSF

In steps a new federation hoping to get OCR on the road to the Olympics.

74

LEAVE NO TRACE

Could you help the environment by taking up Plogging.

74

36

MUDTREST PAGE

A chance to show off your favourite race pictures.

48

ENDURANCE SPORTS TV

A new way of watching endurance sports from all around the world.

NUTRITION

34

RECIPES PAGE

Great recipes for you to try at home.

EVENT REPORT

10

WORLDS HIGHEST OCR

ADVENTURE

KIT BAG

58

44

TRAINING WHATS THAT

KIT BAG UPGRADES

Is physical preparation the key or can your mind carry you home.

We search for new items to help upgrade your kitbag contents.

RACE IN PICTURES

62

46

28

W118,000 ft of ascent, 318 miles, who would be mad enough to take that on.

An event that will reach new heights.

14

We tell a race day story through the power of pictures.

BEACH BALLISTIC

Not your normal day at the beach.

28

THE WAINWRIGHT’S

64

A Swimrun adventure

A bit of swimming and running, how hard can it be?

72

DIGITAL MOTIVATION

Getting the most from your activity tracker.

52

AFTER DARK KIT

Items to keep you safe and warm when the sun goes down.

46

DESTINATION RACING

A peek at what racing options we have further afield.

41

SPARTAN 2020

All the upcoming Spartan UK events for your calendar.

72

8 Obstacle Race Magazine

STAND OUT PHOTOGRAPHY THE PHOTOGRAPHER: Name: RICHARD BURLEY Photo group:

EPIC ACTION IMAGERY

Interesting fact:

The first digital camera (canon 350d) I purchased was funded by the royalties from a book I coauthored. There are a few copies still on Amazon!

Located:

Burton upon Trent, Staffordshire

THE PHOTOGRAPH:

Where was the photo taken?

Spartan - Punchestown Race course in Ireland.

When was it taken?

26th May 2019 Kit:

Canon 1dx with a 70200f2.8 Canon lens. Think Tank Hydro camera cover.

Why stand out?

The recent change for Atlas Carry means that I can’t repeat this image for the timebeing.

The hunched and defeated look on the racers isn’t actually down to the weight of the Atlas Stones.

Although they are very heavy! It’s down to the weather.

It was still fairly early on the Sunday morning. The weather was quite cool and there was a strong wind.

Just as I reached Atlas Carry, the rain started.

Whilst the Punchestown course is relatively flat, it is exposed and the rain was driving across the course into the faces of these 2 racers. They looked down to get a bit of respite from this downpour and catch their breath having just completed their 5 burpees and gave me the opportunity to get the shot.

10 Obstacle Race Magazine

Something big is coming to the world of obstacle course racing.

When we say big, we mean huge, enormous, positively MOUNTAINOUS. In fact it’s set to be World Record breaking....

Numerous records have been set on or around Obstacle courses over the years. There was Ross Edgley and his rope climb to the height of Everest which he completed at Toughest’s event; Nuclear races and their massive monkey bars & Rat Race with their ever increasing length of monkey bars each year at Dirty weekend.

This isn’t the only record Rat Race holds, their dirty weekend event sets a different record each year. So far they’ve organised the largest three legged race, largest underwear race and the largest race with competitors wearing stilettos, if memory serves us correctly. But these will all seem like a picnic in the park compared to what we have the privilege of sharing with you.

In Steps the WORLD’S HIGHEST OCR......

WHAT IS THE WORLD’S HIGHEST OCR.........

This truly unique event is set to be a Guinness World Record breaking experience of a lifetime. Set on and around Kilimanjaro in Tanzania, Africa. 60 lucky participants will get to take part in this exclusive once in a lifetime experience on the mountain that is dubbed ‘the roof of Africa’. It will see participants hiking to the summit of Mount Kilimanjaro!

Once there, they’ll complete a set of obstacles and challenges spread over a distance of 100 meters in one of the craters of the dormant volcano that is Kilimanjaro.

These obstacles will be completed by participants at a dizzying height of 5,895meters which is 19,340 feet above sea level. The whole experience will span from the 12th until the 23rd of September 2020 and is designed to be an experience open to anyone with a passion for adventure. The bespoke experience includes everything from flights, right through to the helicopter ride down to the VIP after party.

World’s Highest OCR is the brain child of Rob Edmond and Dave Pickles the Ex-military adventure experts, who have collectively summited Mt. Kilimanjaro 60 times!

Between them and have helped organise OCR events that have catered for over 126,000 participants worldwide. You could say they’ve set their sights extremely high with this latest challenge. Already having guided over 2,800 people to the top of Kilimanjaro and set two other records in the crater of Kilimanjaro, it’s safe to say you’ll be in good hands with these two.

What you get....

Well apart from a good few years worth of bragging rights and also being able to tell your grandkids you’re in the Guinness book of world records. You get a unique finishers medal, a badge, Personalised Guinness World Records certificate and a height profile sponsor’s pack of clothing and equipment. As well as memories that will be with you for a lifetime.

Fancy it ?

This is what can only be described as an out and out adventure that will firmly place your name in the record books. Tickets are set to go on sale in late October 2019. For more information check out the official website for the event at: www.worldshighestocr.com to pre-register for more details.

I N P I C T U R ES Mudnificent 7 is a truly unique event. Why unique ?

Because the course is put together by seven different race organisations, each one putting their obstacles into a one kilometre stretch of the course. They all bring along an array of their favourite obstacles and challenges to scatter throughout their section and show off the personality of their race.

Water water everywhere but not a drop to drink. The rain fell for the entire week leading up to the event but when race morning arrived the sun shone bright.

14 Obstacle Race Magazine

Team work on the course can make Mud 7 truly unforgettable.

There’s nothing quite like a horde of blood thirsty zombies to help you get a wiggle on.

If you cant have fun in the mud then where can you have fun...the Mudnificent 7 venue has mud in abundance.

Obstacle Race Magazine 15

When someone tells you the floor is lava then you’d better take that seriously.

How many volts do you think it takes to put a smile this big on someones face ?

16 Obstacle Race Magazine

The slip ramp lived up to its name. Trying to make your way over this monster after just taking a dip in the lake proved to be tougher than anyone could have thought.

A picture paints a thousand words. With a smile this big you know there was nothing but fun had on the Mud 7 course. If you want a truly unique experience then you know where to book your next race ticket.

Next years event takes place August 8th 2020:

WWW.MUD7.COM WORDS BY: CARL WIBBERLEY PHOTOGRAPHY BY: EPIC ACTION IMAGERY

Obstacle Race Magazine 17

$ PARTAN $1Million Prize Purse

Spartan CEO and Founder Joe De Sena has again announced a $1 million prize, part of the largest purse in Obstacle Course Racing (OCR) history, to elite athletes competing in Spartan’s three World Championship events in the 2019 season. This is the second consecutive year De Sena has offered the $1 million, as it went unanswered in 2018 when the UK’s Jon Albon fell short of the prize at the Spartan Ultra World Championship in Iceland. New to this year’s challenge is a point-based system that makes more athletes eligible for the top prize than in 2018. The payout model also offers up to $25,000 in bonus winnings after the $1 million is paid, or up to $50,000 if it remains unclaimed. A score of 98 is needed for a male to take home the $1 million and 78 for a female.

“Spartan is all about pushing athletes to levels they never thought possible and the $1 Million Challenge will test the limits of competitors across the globe,” said Spartan Founder and CEO Joe De Sena. “We’re inviting athletes from all disciplines: OCR, swimming, hiking, biking, triathlon, and more to step out onto the Spartan race course and see if they have what it takes to walk away with the biggest prize in the sport’s history.”

The road to the $1 million kicks-off September 29 at the Spartan World Championship Powered

By Rakuten in North Lake Tahoe, before moving to the three-race invitational Trifecta World Championship in Sparta, Greece. The finale will unfold at the 24-hour Spartan Ultra World Championship in its new home of Åre, Sweden, where the winner will need to complete more than 100-miles in the men’s category or 80-miles in the women’s category.

The new prize purse format pays bonuses to elite racers competing in the three major events based on a points system that subtracts the athletes’ finishing place in the World Championship and Trifecta World Championship from their total miles completed at the Ultra World Championship. SEE CHART BELOW. Cash prizes are also awarded to athletes competing in the gated age group categories.

In the event that more than one racer of any gender achieves the same payout threshold after competing in all three events, the payout is divided evenly among those athletes.

“Finishing the 2018 Ultra World Championships at more than 82-miles, Ryan Atkins proved that 100-miles is possible,” added De Sena. “While the competition is expected to be the toughest in the Spartan’s history, we’ve added the point-based bonus system to bring it to a whole new level that will create an unforgettable experience for athletes and fans alike.”

Spartan events focus on sport, athleticism and transformation, pushing the bodies and minds of competitors to the limit across miles of unforgiving terrain while they conquer signature obstacles such as the Spear Throw, Bucket Brigade and Barbed Wire Crawl.

To register and for more information on the Spartan $1 Million Challenge, visit spartan.com

Obstacle Race Magazine 19

AUTUMN SLEEPING

TIPS As nights draw in and days turn cool, Autumn brings its own set of sleep challenges for those who struggle to snooze.

According to The Sleep Council, while the end of long, light nights and hot stuffy bedrooms ends one set of problems, it can mean the start of others for some people.

Says The Sleep Council’s sleep chief, Lisa Artis: “While Autumn’s cool nights provide a nice bedtime break from Summer’s hot and humid evenings, a host of other sleep issues can crop up at this time of year and disrupt shuteye.”

Here's The Sleep Councils advice to make sure Autumn doesn't leave you fatigued and frustrated • Shorter days can mean less exposure to sunlight. This means lower levels of vitamin D and increased feelings of fatigue – and also disruption of the circadian rhythm, which regulates feelings of wakefulness and sleepiness.

Getting plenty of sun on your face in the morning can help, so be sure to open the curtains as soon as you wake up and, if possible, go for a morning walk.

After sunset, do the opposite and dim indoor lights to get your body back on track.

• While crisp, chill air can make it tempting to light the fire and crank up the heating, it’s actually best to keep the home – or at least the bedroom –between 16 and 18 degrees Celsius. Letting the bedroom get too warm can mess with sleep: too hot and the body struggles to bring its temperature back down, causing wakefulness. Too cold and the body will eventually wake you up – demanding extra layers of warmth and insulation!

• Seasonal affective disorder (SAD), a type of depression that can set in when daylight hours grow shorter, is thought to affect one in 15 people between the months of September and April in the UK each year. While the cause of SAD is still unknown, the disorder can alter melatonin levels, which play a role in the sleep/wake cycle and cause daytime sleepiness and oversleeping. To re-establish a normal sleep schedule, exercise regularly, ensure the bedroom is conducive to sleep (strictly no gadgets and gizmos) and keep bedtime/waking times consistent – even at weekends. Getting as much natural daylight as possible is key too, as it suppresses melatonin levels and boosts serotonin production.

• Colder weather can also tempt us to eat more than we should. While it’s easy to stick to salads and lighter foods during warm Summer months, avoid the temptation to ‘comfort eat’ heavier meals as the temperatures drop – particularly close to bedtime. Overload the tum at your peril! Too much food, too close to bedtime is a sure-fire recipe for wake-up level heartburn and indigestion.

• Make sure your bed is comfortable and still supportive. Indoor furniture can be forgotten about during the lazy, hazy, outdoor furniture days of summer. With the focus firmly back on interiors, it might be time to re-appraise the piece you use more than any other in the home – and if your bed is seven years old or more, then a new one could definitely be on the cards.

Obstacle Race Magazine 21

BUILDING

THE FOUNDATIONS OF AN OCR BODY 22 Obstacle Race Magazine

BUILDING - GRIP, FOREARM & SHOULDER STRENGTH

SHOULDERS Shoulder work is a great place to build up your strength and can often be overlooked when you’re doing upper body training.

The main muscles you need to work on when training your shoulders should include your deltoids and the muscles that make up your rotator cuff. Your rotator cuff is made up of five small muscles that all play an important role in the movement of the joint. If these become injured it can prolong your recovery time.

It can be hard to focus a whole session on shoulder work as they can fatigue very quickly, especially if you’re doing over head work, like a shoulder press, push press or military press.

This is why it’s a good idea to involve mobility training and exercises with resistance bands to work the smaller muscles.

Making sure you warm your shoulders up before any exercise is key to strengthening them and also reducing your risk of picking up and injury risks or niggles. This is where the exercises I’ve put in this plan will help you.

FOREARMS The main muscle groups involved in the movement of your wrists and developing your forearm strength are your wrist flexors and extensors. As the muscles are so closely linked with the movement of your fingers and hands, developing the strength in these muscles will have a positive knock on effect on how long you’re able to grip an obstacle for. Whether that’s doing pull ups, monkey bars, gripping a weight during a carry or climbing a rope.

You want to make sure you don’t strain your arms with this additional training. Especially if you’re doing isometric exercises (joint angle and muscle length does not change during contraction) for example holding a position like a dead hang or rope grip hold. Regular massages and using a trigger point ball on your forearms will help with your recovery.

GRIP Grip is always going to be important when you’re doing obstacle course racing.

Therefore make sure you don’t neglect it in your training. It doesn’t need to be the main focus or element of a session, simply include the exercises as part of your warm up or add it into your foam rolling routine.

This will help to keep your hands in one piece and avoid nasty cuts, burns and calluses.

Obstacle Race Magazine 23

SCAPULAR PULL DOWN Hold a resistance band with tension in above your head, with straight arms. Slowly pull the resistance band down by retracting your shoulder blades. You’ll have a slight bend in your arms as you do this. Hold for a couple of seconds and release back to the start.

SCAPULAR - HORIZONTAL EXTENSION Hold a resistance band around both hands with your arms extended at chest height in front of you. Slowly retract your shoulder blade to pull your arms out wider. This will be a small movement, then return to the start.

TOWEL GRIP HOLD Wrap a towel over a pull up bar, twist the towel to create a small amount of resistance and as you lift your legs off the floor, retract your shoulder blades down to engage your back and hold on to the towel. Practise holding it for as long as possible, record how long you do it for and try and beat it next time.

SHOULDER COMBO Hold the weights with your arms bent at 90 degrees at your side. Lift your elbows out to the side so they are level with your shoulders. Then rotate your shoulders so your forearms are vertical with your weights in the air. Return to the start by rotating your shoulders down and then bringing your elbows back into your side.

WEIGHT PLATE FRONTAL RAISE TRANSFER Grip a light weight plate in one hand with your finger tips, keep your arm straight as you raise it up to your chest, switch the weight into your other hand as you then lower the weight down. To make it harder pinch the weight and hold it at the top for a couple of seconds before you transfer it.

Obstacle Race Magazine 25

GRIP BALL SQUEEZE Hold the ring or ball in the palm of your hand and squeeze the object as tight as you can and hold for two seconds and release, repeat the action for ten reps. You can make this harder by holding the ring under tension for longer.

FINGER EXTENSION Place your fingers in the holes so your on the extensor so your hand is in a closed position and then extend your fingers out and hold the position for as long as possible and then release. You can then either practise each time holding for longer as you build it up, or alternatively aim extend and release your fingers ten times with a short pause at the ost challenging phase.

WRITTEN BY: Gemma Spackman Head Coach at Fundamental Sports and Fitness WEBSITE: www.fundamentalsportsandfitness.co.uk

26 Obstacle Race Magazine

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cle races on your social media sta Ob see en oft l u’l yo me e lik If you’re anything ets can ough your peers. These little snipp thr m the t ou ab ar he l u’l yo or ds fee it often we’d love to give them a try. But as ere wh int po the to st ere int r ou peak n’t get around to signing up. is with anything in life you just do es. in Aberdeen was one of those rac Beach Ballistic at Balmedie Beach last two races of their short the m fro s ort rep d an es ag im the Having looked at gh entry in to the dwindling tou t bu fun a e lik d ke loo t tha e history, I’d seen a rac make the finally, I managed to clear time to So it. cu cir g cin Ra cle sta Ob ish Scott a go. trip of to the north east and give it The race event village, was of decent enough size, and well contained.

Nice tented area, changing tents, a couple of food trucks and the now standard sports massage/physio station that are at events. Registration was very quick and painless. The parking was a little bit “rough” for a lack of a better expression but ample parking available. A pretty big DJ stage and some good tunes helped to create a nice, relaxed atmosphere.

This race was an OCR world championship qualifier, one of only two in Scotland. So all obstacles were mandatory or there would be a physical penalty or as was the case with one obstacle, a time penalty. I ran the 16km Elite Wave. There were also options to run the 16km main wave and the 32km Ultra wave. The 32km Ultra ran first 15 mins or so before the 16km Elite. The waves were set off relatively close to or bang on their proposed start times.

r and a quick ten second cto re di ce ra e th by ce ra e e rules of th g So after a quick brief on th ich is what I expected bein wh t, we re we we e for be g wasn’t lon count down we were off. It stly we had to grab a tyre Fir t. ye n ea oc e th ar ne re anywhe a beach race, but we weren’t a ladder bridge to another er ov d an up en th , ter wa full of was to and with it, jump into a skip rt, a little warm up to what sta to cle sta ob nt ce de A . ain ers skip full of water, and out ag oving, with a good old farm m s leg e th t ge to on cti se g nnin little come. Then a good trail ru ndy path. It turned out this sa gly sin ea cr in lly ua ad gr a me. walk flung in, leading us to a gateway to the pain to co d an se tea ate tim ul e th s sand hill wa

On to the expansive beach, a real sight to behold. I really didn’t know my very own Scotland had a beach this vast. We hit a water canister carry on the beach, through thick sand and water. Next up was an obstacle that proved trickier than I’d ever imagined it would be… Space Hoppers! Having not been on one of these things since I was a young lad my lack of technique really showed. I sucked at it, and by the time I got in to a rhythm with it, my legs were burning. It was a great laugh though. A sense of fun was definitely attached to many parts of the race, and the marshals were fantastic at keeping the spirits high at each obstacle, being full of enthusiasm and praise.

The obstacles were well thought out and perfectly spaced out, the environment was used very, very well. There’s something epic about running in to the ocean up to your waist, revitalising. Having to do a rather high rope climb up to ring a bell, then lowering yourself back in to the surf was a real novelty of a beach-based course. There were old bunkers all around the area, having become one with the land, these gave you a wave of soldiering strength running between them, even at one-point crawling through one. Running down to the ocean to fill a container full of holes with water, to dash back to fill another bucket, felt like you were running for your life. The race once again did a great job of capturing the spirit of the surrounding environment.

Obstacle Race Magazine 29

There were plenty chances to work on technical obstacles too. From a rope assault course, good old monkey bars and their huge tech rig, each with their own challenges and difficulties.

I really enjoyed going rope-to-rope on the assault obstacle. The monkey bars were solidly made with a nice touch of jumping in to a chest high wade. The “TEC RIG” was a tough challenge, having not done it before and only being allowed one crack at it was a little frustrating, it was a beast of a rig. 16 m long with 3 to 4 sections to it. Rings, then side bar traverse, the rope balls and finally a jump ring.

The penalty for not completing it successfully was set at 15 minutes. In my opinion, a bit harsh. The punishment didn’t quite fit the crime, especially if getting to nearly the end of the frame and failing. Perhaps a breakdown of penalties per section in future. i.e. 15 for not doing or falling at first section, 10 for next etc.

I’m nit-picking here as the rig itself was a great challenge.

Now there is one thing that makes this race stand out from many others, and I had heard rumours about them, but I had imagined them being a lot less painful. The SAND DUNES. Small rolling hills of sand are what I had in mind, after all, this was Scotland. Just shows I should I have done more research in to the terrain beforehand, these sand dunes were huge.

d there ed to describe them an us st be s rd wo e th e ar al your legs.

Mountainous and brut pped the energy from sa gs in th e es th ep st r te a little bit of irony when d pe were so many. Step af ep st In . ck ba s ep , you slid 3 st s. Ever wondered what ne Every step you took up du nd sa up gs ba nd ying heavy sa ither did I….but they’re we were asked to carr Ne ?

No e? lik is ne du t up a sand brutal going under a cargo ne them. One of the most of o tw d ha ce ra e th naturally , back surprisingly tough. So nd bags up a steep dune sa o tw ng yi rr ca s wa e done it. This sections of any race I’v sand dune, up and down r he ot an to er ov ) em ng th pe pulley down, then (still carryi ed you had to grab a ro et pl m co ce On . rk wo ous was slow, insane, ardu p and lower. ne just and lift a chain to the to DO IT AGAIN. Every du TO AD H E W it, of n fu us t of your stride. Dune ou ht Then just for the tortuo ig ra st m tu en om ed to sap the m seemed perfectly plac gh, lling on the legs. obstacle racing is thou d after dune it was grue rie va y gl in az am w d think ho nt , exposing your differe It did make me smile an ys wa y an m so in u yo , testing n for it as each race is different impossible task to trai ar ne a its w ho so al d sses. An strengths and weakne all.

Obstacle Race Magazine 31

take your line, where they would ish fin e th to n ru t go or s a sh ed that the race didn’t ris rp After the “Tec Rig” it wa su t bi tle lit a s wa be done your time etc. I chips. What seemed to g name and write down in tim e us d an t en ev ed ing for the nt of them, which look fro in ck with independent tim clo ce ra e th e by wn your time from ’t match my watch tim dn was they just wrote do di it as d, rte sta s er e 32km runn s at the end like it started when th n between the marshal io us nf co be to ed em at the also se having one was failure ot (n around 15 mins. There nt ea m nd ba a and not having aos for some to what having a band rry caused a bit of a ch ca g ba nd sa a at ns io th direct their overall Tec Rig). A muck up wi e valuable seconds to m so d de ad lly ia nt g the te d po or two. I don’t like statin e of the front runners, an ac pl a u yo st co d ul in this race co ed so as to finishing time, which tnessed and experienc wi I at wh to st ne ho ve to be forward. negative, but I feel I ha ove and kick ass going pr im ce ra t ea gr ly al re help this

WRITTEN BY: Malcolm Smith

The next installemnt of Beach Ballistic takes place on the 1st and 2nd of August 2020.

You can find more information at: www.beachballistic.com

PHOTGRAPHY BY: Beach Ballisitc offical photography team

Overall I had an amazing tim e at Beach Ballistic, it was a tough leg sapping race. The obstacles were lai d out really well; gradually getting more tough and interesting as it went along . With fantastic use of the loc ation, it was a very original challenge, making use of the stunning sand du nes and scenic waterfront.

I hope the race continues to march on riding the wave of each successful race.

Obstacle Race Magazine 33

RECIPES CREAMY FISH & LEEK PIE A fish pie full to bursting with flavour. Perfect food for the colder days and nights

PREP: 20 MINUTES COOK: 1 HOUR 45 MINS YIELD: 4-6 SERVINGS

INGREDIENTS For the mash topping

For the fish pie mix

1½ kg Rooster or Maris Piper potatoes, unpeeled 200ml double cream 50ml milk 50g grated cheddar 50g grated parmesan

100g butter 3 leeks, thinly sliced ¼ tsp ground nutmeg 1½ tbsp wholegrain mustard 100ml dry white wine or dry vermouth 200ml double cream ½ small bunch chives, chopped

½ lemon, zested and juiced 125g skinless smoked haddock, cut into large chunks 125g skinless salmon, cut into large chunks 125g raw king prawns

METHOD 1. Heat the oven to 200C/180C fan/gas 6. Prick each potato a few times with a knife (to prevent them from bursting) and bake on a baking tray for 1 hr-1 hr 30 mins or until soft when pressed. Cut the potatoes in half and scoop out the flesh into a bowl and mash it with a fork or ricer. Save the skins for another day. While the potato is still hot, mix in the cream and milk to make a smooth mash, season and set aside.

2. While the potatoes are baking, make the fish pie mix. Put a large frying pan on a medium heat.

Melt the butter and cook the leeks slowly for 10 mins until they are sweet and tender, then season and add the nutmeg. Stir in the mustard, then pour in the wine and reduce until there is almost no wine left. Pour in the cream and simmer for about 10 mins until reduced by half. Remove from the heat, and add the chives along with the lemon juice and zest. Taste for seasoning.

3. Stir the haddock, salmon and prawns into the creamed leeks and transfer to a medium baking dish, then top with the mashed potato, smooth over to cover the fish, and scatter over the cheeses.

Bake for 25-30 mins until the cheese has turned golden brown.

833kcal 24g 42g 60g

Calories Protein Carbs Fat

RECIPES SLOW COOKER PORK CASSEROLE Something you can stick on in the morning and day dream about all day at work

INGREDIENTS 1 tbsp vegetable or rapeseed oil 4 pork shoulder steaks (about 750g), cut into large chunks 1 onion, chopped 1 leek, chopped 1 carrot, chopped bundle of woody herbs (bouquet garni) – we used 2 bay leaves, 3 sage leaves and 4 thyme sprigs, plus a few thyme leaves to serve

PREP: 15 MINUTES COOK: 6-8 HOURS YIELD: 4 SERVINGS

1 chicken stock cube 2 tsp Dijon mustard 1 tbsp cider vinegar 2 tsp cornflour 1 tbsp honey

METHOD

416kcal 1. I Heat your slow cooker. Drizzle the oil in a wide frying pan over a high heat. Season the pork, then 41g add to the hot pan. Avoid overcrowding the meat – you may want to do this in batches. Cook until deep 13g brown all over, then transfer to the slow cooker. Add the onion and leeks to the frying pan and cook for a few mins, until they soften. Add a splash of water and scrape any tasty bits from the bottom, then tip 21g

Calories Protein Carbs Fat

everything into the slow cooker. Add the carrot, herbs, stock cube, mustard and vinegar, season, then add enough water to just cover the ingredients. Stir, then set your slow cooker on low for 6-8 hrs, or high for 5-6 hrs.

2. In a saucepan, mix the cornflour and honey with 1-2 tsp of liquid from the slow cooker, until you have a smooth paste. Add 100ml more liquid, bring to a simmer until thickened, then stir back into the casserole. Serve with mash or dumplings, scattered with thyme leaves.

Obstacle Race Magazine 35

MUDTREST WALL

36 Obstacle Race Magazine

#MUDTRESTWALL

Fancy getting featured on the MUDTREST WALL ?

Simply send your picture to us at:

carl@obstacleracemagazine.com

Obstacle Race Magazine 37

CW EOA TLH EDR

P R E PA R AT I O N

T

he Autumn and Winter race season is here and it’s time to prepare for the approaching colder temperatures and racing conditions. A refreshing dip in a lake during the Summer is a cooling relief, but a good soaking during an Autumn or Winter race can leave our bodies in shock and fighting off hypothermia, especially if we aren’t prepared.

Although its not all doom and gloom, cold can also be our friend. There are lots of benefits that go hand in hand with preparing for a dip in temperature.

So what can you do to prevent yourself being one of the unlucky bunch who end up shivering in the back of an ambulance after being pulled off the course.

Early Morning Wake Up Call A cold shower a day will keep the doctor away, literally.

To start the day with a cold shower is like pressing a mental reset button. It will prepare you for the rest of the day.

The guaranteed endorphin and adrenaline rush, combined with the small feat of overcoming something momentarily painful is a great way to start the day. It leaves you feeling fresh and happy, with a warm glow and a sense of accomplishment.

It also gets you accustomed to how the cold will make you feel, it helps you to control your breathing and also helps you to break the mental barrier some feel when they approach water in Winter.

Obstacle Race Magazine 39

How….

Start by getting in the shower at your normal temperature and then turn it down little by little. Each shower you have do this a little more until you finish your shower with the thermostat all the way down. Eventually you’ll be able to build up to getting into the shower with the temperature all the way down from the off. It’ll really pay dividends if you invest the time into doing this. But Winter race preparation isn’t the only benefit to you.

1. Better recovery is a huge benefit especially to those of you who work hard, train hard and race hard. If you play sports or train in any physical capacity then cold showers are a great way to stimulate more effective recovery. During exercise lactate builds up in the muscular tissue, and cold showers are an effective way to flush out excess metabolites. This allows you to recover more effectively and return to training and performing in peak condition. Faster recovery times equal more efficient training.

2. Chilly mood boost. The shock of the cold-water will release dopamine and endorphins into your body, gifting you with a natural post shower high: the perfect way to start any day!

Cold water immersion also helps to alleviate the symptoms of depression and anxiety.

Even Charles Darwin himself used cold water therapy when his depression left him unable to write and work.

3. It is common for people taking cold showers to notice that they stop getting coughs and colds so frequently. Cold showers are a great tactic to help strengthen your immune system. According to the Ice Man Wim Hof: “Scientific studies have found that taking a cold shower increases the amount of white blood cells in your body. These blood cells protect your body against diseases. Researchers believe that this process is related to an increased metabolic rate, which stimulates the immune response.”

It also up-regulates your lymphatic system, which is a network of vessels that support the body to cleanse itself of waste, bacteria, and microbes.

Cold water therapy causes these vessels to contract and pump the lymph fluid around the body, thereby removing accumulated waste.

4. Cold Showers improve discipline. Like tidying your bed in the morning, or flossing, they become a small positive habit that augments other useful habits to build a more constructive day. It takes discipline to willingly subject yourself to cold showers. Discipline is a skill that can be developed. Over time, the act of taking cold showers will have the ancillary benefit of improving your discipline in general life.

John Ruskin said that “Quality is the result of intelligent effort”, and when you are working towards a certain goal, then incremental steps in the right direction will generally help. Will cold showers secure you a new promotion, or guarantee entrepreneurial success? Obviously not. But they will add positive steps towards the larger process of staying healthy and focused towards the tasks at hand and future goals in your life.

A Little Help In Hand...

There are a few options when it comes to race kit that you can and should consider for race day.

A hat, whether it’s a wool hat or even a swim cap can really help when the temperatures drop down low. You can lose around 10% of your body heat through your head so it’s well worth insulating your noggin. A swim cap is especially easy to stash away in a gel pocket for longer run sections between refreshing dips.

Gloves and merino wool socks will help protect your further extremities.

Merino is fantastic at wicking away moister away from your skin. Keeping your feet relatively drier for longer which will stop things like trench foot setting in during longer events. Gloves are mainly for comfort and to keep the chill from your fingers, protecting as much of your grip strength as possible, thin neoprene swimming style gloves can work perfectly.

Baselayers are a real god send for when the chill really starts to bite harder. They can protect you from multiple elements including both wind and water. Merino wool is once again the MVP when it comes to protecting you. If you can keep moving and also keep your core temperature up, then the base layer will do the rest.

Changing Robe There’s nothing better than climbing into a nice fleece lined changing robe post event. These can be a real-life saver when hypothermia is knocking at your door. They may be a rather large investment but for the value you get from them they are worth every penny.

Obstacle Race Magazine 41

SPARTAN 2020 EVENTS CALENDAR

Spartan Race is a global leader in obstacle course racing...

Their courses are packed with signature obstacles - mud, barbed wire, rope climbs and fire jump - designed to really get your adrenaline pumping.........

2020 is set to be Spartans best year yet with venues like no other spread across four countries.

2019 saw over 40,000 racers take on Spartans signature obstacles and this year will see even more racers across seven race weekends. 2020 will see the long awaited return to legendary venue Pippingford Park as the new South East location. You’ve been asking for it so they’re kicking off the race season with a South East Beast.

It doesn’t stop there Spartan is heading to Wales to witness the beauty of the black mountains.

It’s going to be an action packed year so don’t miss out!

PIPPINGFORD PARK : 18-19th APRIL

IRELAND : 24th MAY

This year sees the long awaited return to old fan favourite and legendary OCR venue Pippingford Park. Nestled in the heart of Ashdown Forest the varied terrain of Pippingford lends itself perfectly to a Spartan race. With hills, woodland trails, rivers and lakes, there are plenty of natural obstacles for Spartan to utilise in producing a challenging but enjoyable course. The venue itself is used by the British Army for Basic Training so there really is no better proving ground for new Spartans and seasoned racers alike.

Spartan Race returns to Punchestown for the third year in a row. Just outside of Dublin the famous Punchestown Racecourse is located in the beautiful Irish countryside. The flat and fast course makes it as perfect location for first timers and Spartan pros. With the luck of the Irish who knows what could happen, don’t miss our only overseas event Spartans!

WALES : 20-21st JUNE

MARSTON LODGE : 11-12th JULY

Situated in the beautiful countryside of the Usk Valley, in the Brecon Beacons National Park this historic venue, founded in 1826, is filled with beautiful scenery that is sure to impress as you race. With varied terrain including woodlands, hills and rivers you will take in a real taste of South Wales as well as getting a glimpse of some ancient Celtic Standing Stones and the old Tower Bridge over the River Usk. This event is sure to be as exciting as the surroundings with plenty of opportunity to utilise the natural landscape to create an amazing race.

It’s time to go home Spartan’s! Get ready as Spartan goes back to its UK home, the Midland’s.

This year will be it’s fourth year at this legendary venue. Race amongst the epic scenery, rolling hills and of woodland trials. This location is an all time Spartan favourite and gets better year on year. Think you know what’s coming? With Spartan, always expect the unexpected.

SCOTLAND : 19-20th SEPT

WINDSOR : 10-11th OCT

Our new venue of Hopetoun Estate brings Spartans to one of Scotland’s most beautiful and historic sites. The estate house was built at the turn of the 18th century in the idyllic surroundings of South Queensferry, on the outskirts of Edinburgh. Looking over the Forth of Firth the estate boasts not only natural beauty but also many historic landmarks including Ancient Monuments and Castles. As with our past Scottish venues expect varied landscape and elevation to challenge you whilst you take in these exquisite surroundings.

Windsor is renowned for being the biggest and best race of the entire Spartan Season! As it’s always been the location for our season finale, this is the most anticipated event of the year hosting more racers in one weekend than ever before.

Additionally, Windsor is our only Trifecta Weekend of our 2020 season! So if you want that Trifecta Weekend Medal, which we know you do, then this is your only shot. Expect big things from Windsor 2020, because we can promise you already it will not disappoint… we are very, very certain on that.

With events taking place throughout the whole of 2020 theres a time and a place for everyone to experience the thrill of a Spartan.

SIGN UP AT: WWW.SPARTANRACE.UK Obstacle Race Magazine 43

KIT BAG -UPGRADES-

B i o -Sy n er g y & K YM I R A S po rt Bio-Synergy and KYMIRA Sport Join Forces to Create the Ultimate Recovery Kit !

One of Europe’s leading sports nutrition brands, Bio-Synergy, and the world’s leading producer of infrared performance and recovery enhancing infrared sportswear, KYMIRA Sport, have joined forces to create the Ultimate Recovery Kit just in time for Summer.

Included: -BCAA 2 in 1 – BCAA’s are essential building blocks of protein that need to be consumed through food sources; they cannot be created by our bodies independently. If you supply BCAAs during your races and in between meals, then you’re likely to recover better afterwards.

-PowerBeet: The science is that nitrate helps muscles work more efficiently using less oxygen to produce the same amount of power. Research has found that it improves the endurance capacity of athletes; as a result of the nitrate turning into nitric oxide in the body, reducing how much oxygen is burnt up during exercise.

-Whey Better – With 92% protein, 1% fat, and 0 carbs, Whey Better is arguably the best whey protein shake available.

Every 30g scoop of it’s whey isolate packs in 27.2g of protein – more than any other on the market – plus a BCAA top up of 6.8g and B-Vitamins for improved energy levels, and accelerated recovery -Water Bottle – Staying hydrated is vital to flush out lactic acid and reduce Delayed Onset of muscle soreness (DOMS) so Bio-synergy has included its infamous water bottle.

-KYMIRA Infrared Ankle socks, and Core 3.0 shorts. KYMIRA Sport products have been designed to enhance performance and accelerate recovery through the use of infrared. Its fabrics capture the body’s wasted energy and convert it into a specific wavelength of Far Infrared Radiation (FIR) which have been proven by clinical studies to increase circulation, speed up the breakdown of lactic acid, and mediate pain reduction. The infrared-emitting fabric, which helps regulate your body temperature as you work out, dissipating heat and evaporating sweat better than normal fabrics, keeping your skin feeling dry no matter how hard the session. Furthermore, their unique technology increases oxygenation and glycogen storage in the blood, meaning your legs are directly benefiting from an increased energy supply to help you reach your peak performance faster and maintain it for longer.

Available from: Box is valued at £145.96… But available for a limited time only at www.kymirasport.com/pages/ultimate-recovery-box for £99.99

44 Obstacle Race Magazine

M Y ZON E MZ-3 Fi t n e s s T ra cke r Rea l t i m e fe e db a c k on h ear t rate, calorie s an d ef f ort The MYZONE fitness tracker is the perfect partner to help get your personal fitness on track without the need to learn your way around a complicated watch or or device. Myzone is a wearable heart rate monitor. Ideal for those who want to understand the most important muscle of the body! The MZ-3 is the core product and the Myzone app is the place where you can get your results, track your workout, sync with your smartphone, take part in challenges, connect with friends, follow pre set workouts and much more. It connects directly with the phone to give real time feedback on heart rate, calories and effort. Live display of data via a smartphone app, watch or ‘in club’ displays Unique Myzone Effort Points (MEPs) designed to reward effort to promote fair competition with MYZONE users all over the world.

Internal memory hold 16 hours of exercise data for those times you don’t have your smartphone around.

Uses Bluetooth and ANT+ communication protocol to connect with 3rd party Apps & devices. 99.4% accuracy to an EKG/ECG machine providing data you can trust to help track your progress.

Available from: Amazon.co.uk RRP: £129.99

WIN

Fancy winning yourself Bio-Synergy protein and a shaker ?

To enter simply let us know how much protein each portion of WheyHey Coconut protein shake contains.....Email the answer to....

Carl@obstacleracemagazine.com And add the subject heading WINORM

DIG:ITAL

MOTIV:ATION There are two camps when it comes to the use of tech and running.

There’s the hedonistic freedom camp who love to run without distractions and totally at one with nature.

Then there’s the geeky running crew who live for stats, facts and figures.

Whichever camp you reside in there’s no doubt about how valuable the data can be from an activity tracker. It can be motivational to see your progress in black and white on a computer screen. On a cold, wet and dark morning it can be the buzz of a watch telling us to ‘MOVE’ that gets us out the door.

Whether you go for a sports watch like the Garmin Fenix, activity tracker like the Fitbit, or something in between like the MYZONE belt. It doesn’t have to hurt you in the wallet to get started.

Your tracking journey can start with something that 99.9% of us already have, a smart phone.

There’s a multitude of apps to choose from on both the android and apple app store. Strava Running, My fitness pal and Runkeeper are both extremely popular apps that can be used simply with your smart phone or alongside your chosen piece of tech.

There are a few simple tips that will help to get the most from your tracker: -Bluetooth. If you decide to invest in a wearable tracker then don’t forget to connect it to your phone via Bluetooth. It can really help keep you motivated when getting the odd notification through on your phone. A prompt reminding you that you haven’t moved much or didn’t run that day can be enough to get you out the door.

-Track your weight and even measurements if the app allows you. Although running and other physical activities are the main variables tracked by your watch, it can be extremely useful to track other areas of health. Most apps or online portals will allow you to input your weight and other measurements like waist, chest, arms etc. These are particularly useful to remind you that you are making progress especially when your training and racing isn’t full of PR’s.

-Add friends. If you ask your friends to join you on your tracking profile it can really help to keep you accountable. Your friends keeping a watchful eye, give you kudos and also inject the odd bit of healthy competition in to the mix.

-Remember to wear it. If you don’t wear or even use your tracker then it really won’t be much of a sound investment. Like with any new bit of tech it’s easy to get complacent once the novelty wears off. Its been proven through lots of studies that if you can keep up an activity for 14 days plus it’s much easier to turn that activity into a good habit.

So the message is invest wisely, stick with it, don’t over complicate your training and invite your friends to join you.

OBSTACLE RACE MAGAZINE RECOMMENED Garmin Fenix 6 Tested and Compared We’ve been lucky enough to get our hands on the newly released Garmin Fenix 6 Pro. It’s aimed at people who take tracking their activities seriously. Heart rate, Pulse Oxygen, steps, stairs, swimming, running, miles and everything else you can imagine tracked, it’s the ultimate in standalone trackers.

The Fenix 3 has been our go to tracker for the last 3 years or so. Its had everyday use and countless OCR’s thrown at it, you could describe it as bomb proof. So when we got the opportunity to test the latest version of the Fenix on its released it really was a no brainer.

The last two Fenix models released from Garmin didn’t have enough to make us trade in and up, but would the Fenix 6 be packed with enough to turn our heads…well we couldn’t wait to find out.

The Fenix 6 Pro with its built-in heart rate monitor does away with the need for a chest strap which is a huge plus. To add to this impressive line-up you can now store your music on there too, so with the addition of bluetooth headphones you’re ready to rock and roll no matter what your chosen activity is. A whopping 2000 tracks can be stored. The battery life is another extremely impressive feature of the Fenix 6, we tested for a little over a month and in that time it only required two full charges. This was with countless hours of playing with the functions, activity tracking, daily wear and even using it to pay for our shopping.

The first thing you notice is the smaller profile of the Fenix 6 pro. Its not quite as chunky as the Fenix 3. This was a worry at first because it can make you feel as if it won’t be so durable, but this wasn’t the case at all. The next item we wanted to really put to the test was the new strap, it no longer has the heavy-duty feeling screws to hold the strap in place, instead now using a sliding clip system. But after countless runs, sleeping in it and pretty much never taking it off we were completely over this fear in a couple days.

The built in heart rate was a real novelty after using a chest strap for so long with the Fenix 3, it made for one less hurdle when wanting to get out for a run.

Next up the music storage. You can sync it up to Amazon music and other services and listen to your playlists where ever your watch goes, all without the need to have a phone with you. All you’ll need is a simple pair of Bluetooth headphones. The cheery on the top was the new Garmin pay feature. You can store a cards data on your phone so you can use it to pay like you would with a contactless card, which means no more emergency five pound note in your shorts pocket on longer runs.

There’s even a solar powered version for those of you who can afford buy a Tesla cash.

So to round it up, it has extra features that make life a little easier, a screen that’s clearer to read. It feels just as bomb proof as the Fenix 3. The new battery life is also massively apparent. It’s a winner for us.

Maybe one for the Christmas list though with a starting RRP of £529.99. Go to Garmin.com for more details.

Obstacle Race Magazine 47

endurance sports TV launches global OTT channel

endurance sports TV the first-ever globally-available dedicated endurance sports channel, has launched on all platforms and app providers.

The new TV channel is focused exclusively on endurance sports, allowing participants and fans instant access to great event footage, documentaries and news.

Launch content includes a library of 120 videos of Running, Cycling, Obstacle Course Racing, Triathlon and Adventure racing with more on the way. endurance sports TV was founded by Peter Tomlinson, former VP in a $25Bn business and Paul Shanley long term endurance sports publication head.

Paul stated “The number of endurance participants, fans and events has grown exponentially year on year but this growth is not being matched by opportunities to view on terrestrial or paid for sports tv channels”.

Peter added “ the current content is hard to find and delivered in different formats and quality. Our vision is bold and simple, to create the home of endurance sports, a place to watch the best endurance sports content from all over the globe where and when you want to”.

48 Obstacle Race Magazine

•First-ever globally-available dedicated endurance sports channel.

•Stream unlimited endurance films and TV shows on your phone, tablet, laptop and TV. •Downloadable Free app on Apple, Android, Amazon Prime, Firestick, Roku and web.

•To find out more about endurance sports TV visit endurancesports. tv/about. Download the apps globally at any Apple, Android, Amazon Prime, Fire TV or Roku online store.

More details on www.endurancesports.tv endurance sports TV has created a place where athletes and fans of endurance sports can come to watch and follow their passions. There are over 80 million participants and fans in endurance sports. Thanks to the deployment of the latest over the top (OTT) technologies endurance sports TV connects to every country in the world and brings the international community together.

From documentaries, race coverage and unique programming, a full calendar of new shows is coming in 2020. With live coverage of races, viewers will also be able to follow participants as they strive to attain their best results.

Obstacle Race Magazine 49

UK OBSTACLE SPORTS FEDERATION A brand new UK federation for obstacle sports is set to help the industry on its way to being recognised as serious competitive sport. A team has gathered in the UK to hopefully bring into fruition the aspirations of many serious racers to see their beloved sport eventually end up in the Olympic line up.

Social media was awash with the beating of tom toms as the new federation was announced. After the rocky road the long since dispanded association had, its nice to see someone new stepping in to give OCR the voice it needs in the wider sporting community.

The market place is under no illusion that the majority of its participants come from once in a life-timers and adventure hungry weekend warriors. But the support this federation could bring to the table for race organisers could be an invaluable resource.

Help with insurance costs, health and safety and other logistical hurdles could be just a few ways in which race directors could really benefit, even if the competitive aspect of OCR isn’t their forte. This could really be the turning point for OCR and the biggest change since its humble beginnings back in 1987 at Tough Guy. Aspirations of becoming an NGB(national governing body) recognised by UK Sport, Sport England and the Olympic community. If everything goes to plan then it will mean the opportunity to tap into funding from Sports England and for the sport to make its way into the Olympics. It also mean they can regulate races to ensure basic criteria is met.

The newly formed UK Obstacle Sports Federation (UKOSF) held a recent open meeting on the 10th of September at the Scottish Regiment building in London. In attendance was a mixture of OCR enthusiasts and also members of the newly formed UKOSF committee/board. The UK Sports minister Nigel Adams also made time to attend and support the federation.

Discussions consisted of the federation mapping out their future plans and also taking questions. Logistically it was tough for many to attend but this obstacle was overcome by giving people access to a live feed on which they could also pose questions to the committee. Amongst the announcements at the meeting were plans to set up a membership system for racers which would give members access to discounts on everything from race entries to much needed kit, the plan is to roll this out in November. It was also suggested that you will need to be a member of this to take part in the UK Championship in 2021 onwards.

An independent UK Championships had already been announced for September 2020 and UKOSF have decided for 2020 to get behind and support this championship with the view to revise this for 2021. The championships in 2021 will be opened up to race directors and organisations to bid for tender.

50 Obstacle Race Magazine

More About UKOSF UK Obstacle Sports Federation (UKOSF) has been formed with the intention of supporting and promoting UK obstacle course racing. It has also been recognised and affiliated by World OCR (aka FISO, Fédération Internationale de Sports d’Obstacles) as the OCR Federation in the UK. UKOSF is set to be the UK’s official channel for athletes to get involved in EU and World OCR. The UKOSF is an independent, not for profit organisation, focusing on harmonising the industry across the UK and providing a unified structure in line with World OCR guidelines, and promoting the sport at grass roots through to elite level in the UK.

The new Federation has been established to guide and support athletes, coaches, clubs, events and the sport itself. It is clear that OCR in the UK requires representation at the international level and the formation of UKOSF will provide this voice.

Oner Avara, President of UKOSF has said: “OCR in the UK has a fantastic community, which is actually the second largest in the world! We want everyone to be involved with UKOSF and are very excited to have this opportunity to support such an amazing group of people. We’re gathering pace now, and we’re happy to take feedback from all stakeholders and athletes.”.

Initial members of the UKOSF team are as follows: Board Members Oner Avara – President Chris Evans MP – Director Dr Mike Loosemore MBE – Director & Medical Andrew Moshanov – Vice President The Executive Team Venessa Moffat – CEO Murray Stewart – Head of Communications Emma Waring – Youth Commission

Shaun Wilde – Development and Technical Commission Shaun Wilde – Competitions & Safety(TBC Nov 19) Dave Peters - Development and Technical Commission Claire Rosser – Partnerships Victoria Burton – Safety James Allen - Legal

For more details and to follow the federations progress you can see more at: www.ukosf.org www.facebook.com/ukobstaclesportsfederation/ Obstacle Race Magazine 51

HEAD TORCH

RUNNING

A

utumn is here and Winter will be quickly setting in. This means the hours available for us to train in natural light are quickly fading.

But don’t despair, simply investing in a trusty head torch will open up a whole new time slot to train in. Whether you’re planning on simply training into the darker hours of the Winter months or racing through the night, investing in a head torch is a bright idea.

TRY AND STICK CLOSE TO THE PERSON IN FRONT AS YOU’LL GET LOTS OF HINTS ON WHAT’S COMING UP We’ve brought together a few tips to help you to adapt to training with a head torch, recommendations for choosing your perfect head torch and also the best tips to make you a more confident twilight runner. Dodging cars, tripping over pavements and tree roots will be a thing of the past.

52 Obstacle Race Magazine

How to be confident and safe head torch runner WHERE TO LOOK: Depending on your running speed

LEFTY LOOSEY: Not ensuring that your strap is tight but

keep your gaze about four feet ahead of you. This will give you time to react to anything coming up. Also don’t forget to have a little glance a bit further ahead every now and then to check for low tree branches waiting to take your head off.

not over tight is asking for a headache in more ways than one. A poorly adjusted head torch if too loose will bounce around causing at worst friction burns on your forehead and at best it’ll make it impossible for your eyes to adjust to the path of the light in front of you.

WHICH ROUTE: Try and run on a trail you know pretty

LEAVE A NOTE: When training at night always let

well from your day time training. This will give you a little less to think about on your first few night runs as you’ll already have a good idea of where the nasty tree roots are hiding.

someone know where you’ll be going or carry a phone in case of emergency.

KEEP IT TOPPED UP: Always test your head torch especially if it’s runs on disposable batteries, it can be good practice try and carry spare batteries. If it’s a rechargeable version, then make sure you have enough power left on it for the run you have planned.

GET THE RIGHT FIT: Heads come in all shapes and sizes. If you have the option then it’s always best to try the head torch before purchasing.

BRAIN DRAIN: Whether racing hard or training easy your brain will certainly get a real workout whilst trying to take in all of your surroundings in the tunnel of light the torch provides.

FIRST TIME RACING AT NIGHT: If it’s your first night time OCR try and stick close to the person in front as you’ll get lots of hints on what’s coming up from their reactions and yelps.

Head Torch purchase tips & things to consider Run Time – High powered LEDs and Hybrid units run at full power and can

drain batteries very quickly, whereas single low powered LEDs will happily run for weeks at a time. You’ll need to pick one that will see you through your chosen training and racing times.

Light levels – Don’t forget you aren’t trying to light up the whole course so anything from around 80 lumens will be sufficient. Go too bright and you risk everything appearing super white to your eyes thus losing a lot of detail of your surroundings. Or if using the torch for racing then the person in front won’t thank you for adding floating white spots to the obstacles they have to overcome on the course.

Fit & Comfort – where the batteries sit can play a big part on the comfort of your head torch. Always try the unit on, preferably with batteries in situ so you know how it will feel when in use. Bigger head torches will have a strap over the top of your head to stop them sliding down whilst in use, lighter units only usually need a strap around your head.

Beam Focusing & Angle Adjustment – Generally the smaller units have less features available when it comes to adjustment, work out your needs before purchasing.

Waterproof Levels – most head torches are showerproof, with small seals around the light unit and battery compartment. You’ll need a fully waterproof head torch come race day, so choose one which has an IP (ingress protection) of 9 (on a scale of 0-9) as this will be waterproof to 1 metre for at least 30 minutes.

Ease of Use – is the head torch going to be fiddly to operate in the cold and wet with numb fingers? Can you operate it with gloves on? Is the unit sturdy enough to stand up to the rigors of race situations?

All that’s left to do is get out the door and find those extra hours of training time.

AFTER DARK KIT Here we’ve pulled together a couple of items that could really save your bacon or at the very least make getting out the door when the suns gone indoors a whole lot easier.

Ultimate Performace Reflective Race Vest Gone are the days of poorly fitting bright runners vests.

This little beauty has a really nice functional cut with strong velcro tabs to allow you to pull it in against you at the waist.

RRP: £10.99

Perfect for both racing and training on those really cold days.

The extra coverage for your ears is really welcome when frost & wind is nipping at them.

RRP: £10.49

PHOTOGRAPHY BY: EPIC ACTION IMAGERY / ADOBE STOCK

Ultimate Performace Runners Hat

Obstacle Race Magazine 55

ADVEN

NTURE

Obstacle Race Magazine 57

TRAINING W H A T S T H A T. .

RACE REPORT BY:

DAVE MURRAY PHOTOGRAPHY BY:

MyBibNumber Ltd

58 Obstacle Race Magazine

It’s the Monday before Man v Mountain and I’m stressing. My training has been poor at best, non-existent at worst. I’m 8 miles into my first run in weeks, my calves are burning, glutes screaming, my mates are pulling away ahead of me and I’m angry.

I know it’s my own fault, after all I haven’t done any serious exercise since Man v Lakes around 6 weeks prior. I also know it will probably be fine and I’ll definitely get round the course, but I can’t escape the feeling of guilt that comes with under training for an event. The if’s and buts come creeping in and before I know it I’m convinced it’s going to be dreadful.

My training kind of peaks and troughs, when I’m in the zone and its’ all ticking over I can be good, several runs a week with a few gym sessions thrown in too.

When it’s not clicking and I just don’t feel it, I can go for weeks of zero training, no running, virtually gorging myself to death on share bags of chocolaty goodness.

There’s ample middle ground too, good days of eating clean and after work 10 milers. Bad days of snoozing the alarm 14 times and eating multiple jam donuts sat at my desk.

However these day’s I have a secret weapon…experience!

Rewind to mid-June, I joined several hundred fellow brave souls in running from Carlisle to Newcastle taking on The Wall, Rat Race’s biggest one day ultra.

18 hours of shuffling over 71 miles breaking through several barriers, both mental and physical, changes you.

I cried after The Wall. Tears of joy, pain and exhaustion all rolled into one. For me it was a life changing experience and I could not recommend it enough. The emotive journey the race takes you on literally changes your psyche.

This is my second year on the Rat Race season pass. Last year I was solo and really didn’t fancy The Wall on my own, but I did complete all the Man V’s as well as Dirty Weekend and a few others. I trained well over the year too with regular HIIT sessions in the gym and plenty of running.

This year was a similar schedule but throw Ultra Tour of Arran and The Wall in. I only managed day 1 of UTA but that’s another story!

Prior to that I’ve done OCR and trail runs for around 4 years, so there is a certain base level of fitness there.

Which brings me to the point. Assuming you have a base level of fitness, can a positive frame of mind and a few battle scars not only see you through an event, but see you through with a PB? Or do you need the recent miles in your legs to reach those new heights?

In all honesty I’ve always subscribed to the belief that if you don’t train you can’t achieve. Apply that mid-set to any kind of race/run/event/sport and that’s how I approached it.

Since The Wall I’ve not really trained that much, a series of injuries, a stressful house move and a lack of motivation at times, have all hampered me getting out.

I’ve been coasting from event to event really, but still getting decent results.

However this weekend at Man v Mountain something astonishing happened.

Not only did I take over an hour off my best time (third time running it), but I did less work achieving that PB, with average heart rate of 141 BPM, last year was 154 BPM. If I trained less, was less physically prepared and not as trim as previous years, how did that result come about?

I know nothing about sports science or psychology, but it stands to reason that if you train less, your result won’t be as good. Evidently that’s simply not the case.

In my opinion your attitude counts for so much. If you haven’t done the training, you’ve been eating all the donuts and you convince yourself you won’t be able to run/compete in whatever event you have an eye on, quite simply, you won’t.

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Conversely, if you win that mental battle and go into the event believing in your ability and acknowledge your past achievements, you really are still capable of breaking those ceilings.

I knew it wasn’t that long a race, when I was at the summit it was only 9 or so miles to go, nothing at all once you’ve got The Wall under your belt. I had the confidence.

Thanks to the experience of previous years I had my kit spot on too and it all just felt right.

This year I enjoyed the race more, I ran with a good friend who is fitter and faster than me, but I knew would not run ahead and leave me to it. I had security and companionship.

In the world of OCR and Adventure Running it can be quite easy to fall off the wagon and give up.

There’s always people better than you, achieving things that seem out of your grasp.

In all honesty I’ve always subscribed to the belief that if you don’t train you can’t achieve.

No matter how much you train, how many burpees you do, you just don’t get there, and if you couple that with falling off the training wagon it can be a tough feeling to handle.

That’s the battle you need to win because that negativity can breed quickly.

My advice for beating it? Sign up to an event that’s longer in distance than anything you’ve done before, get out of your comfort zone and get that emotive reward when you cross the finish line.

If you’re training doesn’t go perfectly don’t worry, and more importantly, don’t allow yourself to give up. You can still achieve wonderful things if you give it your all on the day.

The

WAINWRIGHT’S

On Friday the 14th of June Paul Tierney an inov-8 ambassador and fell loving endurance junkie began his attempt to break the record time for running all 214 of Alfred Wainwright’s Lake District peaks in one go.

The time to beat was 6 days 13 hours 1 minute, set by Steve Birkinshaw in 2014. Continue reading to find out how he got on….

For those of you who are unsure of what a huge challenge the Wainwrights are here’s a little more information to help bring you up to speed: Wainwrights are the 214 English peaks (known locally as Fells) described in Alfred Wainwright’s seven-volume Pictorial Guide to the Lakeland Fells. They all lie within the boundary of the Lake District National Park in Cumbria, and all but one (Castle Crag) are over 1,000 feet in height.

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Six days after leaving Moot Hall in Keswick to begin the most phenomenal of ultrarunning challenges, Paul Tierney returned a hero and record breaker.

To break the record Paul had to complete the journey of roughly 318 miles across rocky, remote and often trackless terrain, climbing the equivalent of Mount Everest four times, in a mere 6 days, 6 hours and 5 minutes. As if that wasn’t a challenge enough in itself, Paul also had to battle the good old fashioned British weather. Crippling heat and humidity, which would quickly turn to torrential downpours and biting cold winds meant Paul wasn’t in for an easy ride.

But Paul had a secret weapon up his sleeve, he was doing it for a good cause. Through his challenge, Paul was raising money for the charity MIND, UK. Running in memory of friend and fellow endurance athlete Chris Stirling who lost his life in April.

Paul said: “The hardest bit was definitely the lack of sleep. I think I averaged just two hours of sleep in every 24 hours.

“The best bit was finishing. I was relieved to get to the end and that everything had worked out, because beforehand I was really stressed thinking about the things that could potentially go wrong.

“Seeing so many people in the street in Keswick cheering me on, then being up on the finish steps with my family and friends, having beaten the record, that was more than I could have hoped for.

“There were lows and times I thought I’m not sure if I can do this anymore, but I just kept pushing on. The awful Sunday night in the storm up on the fells around Fairfield, that is something I won’t forget.

“There were also lots of highs, like the Friday night over the Buttermere fells in great conditions and that last section from Newlands back to Keswick.

“Achieving the record wouldn’t have been possible without the brilliant support team I had.

They literally did everything for me, so all I had to do was keep going!”

Paul followed a similar route to Steve, who spent months mapping out what he believed to be the quickest, continuous on-foot route over the 214 peaks that featured in Alfred Wainwright’s iconic seven-volume pictorial guide to the Lakeland fells.

The Irish-born running coach and ex-policeman slept, albeit briefly, in a van at road crossings, with groups of runners taking it in turns to pace and navigate him over different sections of the route.

The Windermere-based 36-year-old, who used inov-8 kit – including new graphene-grip shoes – during the attempt, finished the challenge wearing the Ambleside Athletics Club vest of his friend and team-mate Chris Stirling, who passed away recently. Paul ran in memory of Chris and has so far raised £31,000 for the charity MIND, UK..

STATISTICS

6 days, 6 hours & 5 minutes 318 miles covered 118,000 ft of ascent

PHOTOGRAPHY BY: Pete Aylward / inov-8.com

Paul had to run hard to beat the previous record, set by Steve Birkinshaw in 2014, eventually beating it by almost 7 hours. Battling sleep deprivation and all manner of weather conditions, before arriving to a hero’s welcome from a crowd of hundreds at the finish in Keswick.

A

SWIMRUN

ADVENTURE

Like all good ideas swimrun came about after a drunken conversation. A bet was made after a late night in a bar in Sweden between 4 friends. In teams of two they had to swim and run across the chain of 24 islands that form the Stockholm archipelago (total of 10km open water swimming & 65km trail running). The losers would have to pay for the hotel, drinks & dinner at the finish line! Fast forward a few years and it was made into a commercial race, the Ötillö (Swedish for island to island) swimrun was born.

An adventure race using some of nature’s toughest terrain.

So hard is the race that it is now the swimrun world championship course!

Swimrun races can be found all over the world in some stunning locations. One of the key differences to other events is that you get to experience truly wild terrain, scrabbling up rocks to get out of the sea before running up a mountain.

Participants do multiple transitions usually between rugged coastland and sea or lake swims which means you run in what you swim in and vice versa. Most of the longer races are run as a team of 2 for safety reasons but it means you get to share the highs and lows of the experience! There are a number of compulsory kit items, wetsuit, trainers, goggles, swim hat and whistle but unlike other sports you can use a variety of aids to help you. These include pull buoys (float you put between your legs), hand paddles, flippers and tow ropes, as long as you carry it for the entire race you can use it! Each race is unique as there are no set distances so you can find sprint races for beginners (usually less than 10km run and 1-2km swim) as well as the longer distances found in the Ötillö or Breca races.

I’d never heard of swimrun until this year when a friend sent me the details of a local sprint event, and there began my own Swimrun adventure.

The course consisted of 5 segments of running totalling 6km and 4 swims totalling 1.2km with the longest swim being 400m. I’d had spinal surgery at the beginning of the year and had been swimming twice a week as part of my rehab. I’d also started running again and thought 6km is doable and I’m sure I can swim 400m! I’m all for trying new experiences so thought let’s do it, for the pricey sum of £15 (which goes towards the upkeep of the marine lake) I entered the Clevedon Swimrun, and had 5 weeks to train!

At this point I should probably mention that I’d never done open water swimming before (apart from bobbing around in the sea) and the swims consisted of 2 marine lakes and 2 sea swims.

So I did what any normal person does and went on eBay and bought a secondhand wetsuit and hoped it fit me. It did (just, can’t do it up by myself ) next step was to have some open water lessons. Luckily I have the Bristol triathlon training centre only 20 minutes away and they offer beginner lessons with the lovely George. I was feeling a bit nervous but George put everyone at ease and outlined that the lesson would consist of breaking the stoke down and learning how to breathe (something I’d really been struggling with). The first thing we learned is that without lanes no one was able to swim in a straight line! But as the lesson progressed we learnt how to correct this, to stay relaxed and most importantly to swim at our own pace. There’s no point in swimming really fast if you can only keep it up for 100m! I came away with lots of things to practice and a bit more confidence.

Obstacle Race Magazine 65

Next came the dilemma of what to wear. I couldn’t wear my wetsuit as it was a full length one and the swimrun was in July when it would hopefully be warm. I settled on getting a trisuit (eBay again!) as I was doing a triathlon in August so would need one anyway. But what do you wear under a trisuit? Swimwear? Nothing?! These things leave little to the imagination as it is so I went with the wicking underwear I wear for OCR and a sports bra figuring I’m used to going in and out of water obstacles wearing these so it should be ok.

With the same logic I also decided on my trail shoes Race day came and it was a beautiful sunny day which even though some of the running would be on the hopefully meant I wasn’t going to freeze, something seafront. I also decided to get a pull I’d been worrying about as me and the THEY ALSO buoy as I wasn’t wearing a wetsuit, so cold do not get on. I got to the sailing with the help of YouTube, some elastic FISHED 2 JELLY club to find my friend having a cuppa, the & plastic tubes I set about making one.

FISH OUT THE registration process was very relaxed, you It looked ok and didn’t fall down my leg just gave them your name and they gave LAKE THE DAY when I ran so thought that should do you a tag with a chip timer in, though this the job. was mainly to make sure everyone was BEFORE As mentioned before, I didn’t have accounted for at the end. much time to train and one thing I We gathered for the safety briefing, make didn’t practice were the actual transition of running sure we had our goggles on and then we were off. to swimming which was to prove a bit of a mistake…

A 900m sprint along the promenade and into the marine lake for the first swim. At this point I should mention that the sea we were going to be swimming in was the Bristol Channel, lovely clear water is it not, it’s mud coloured and has zero visibility (they also fished 2 jelly fish out the lake the day before which didn’t fill me with confidence!). In standard race fashion everyone legged it off the start line. I was running a lot faster then usual at the start of the race and got to the lake completely out of breath. It was already warm at 9 in the morning and the lake felt lovely and cool as I got in. I started off doing breaststroke and then into front crawl. But I was breathing so hard I couldn’t catch my breath long enough to put my face in the water, every time I tried I just couldn’t do it. I decided not to worry, it was only the first swim so continued with breaststroke. I made slow progress as my shoes were very buoyant and I couldn’t kick properly, a lot of the field passed me (which was quite demoralising) but eventually I got to the other side and wobbled my way out.

Next was the longest run of 2km around the coastal path, easy I thought when I looked at the course map.

However I didn’t factor how tired I’d be from the swim, it had really taken it out of me which surprised me but on I plodded. I was treated to some nice inclines but stunning views of the neighbouring bay. I passed a man in a full wetsuit, at this point I was boiling so I can only guess what he was feeling! After a nice run back downhill it was on to the second and longest sea swim of 400m. You had to climb over and down slippery rocks into the sea which thankfully was calm. We were told to swim round the bay and onto the beach, this route was close to the sea wall and there were plenty of safety canoes from the local club so that put me at ease. Once again I tried to do front crawl but it just wasn’t happening, I couldn’t understand why I could do it in my lessons but not now, it was so frustrating!

So breaststroke it was, it meant I could have a nice chat with the canoe blokes at least.

Obstacle Race Magazine 67

WRITTEN BY:

JOANNA YEO PHOTOGRAPHY BY:

FABIAN YEO JO SHEPHERD

Now 400m doesn’t sound like a lot when you’re a runner, should take about 2 minutes but when you’re swimming (as slow as I was) it seems to take forever. About halfway the thought crossed my mind that I might not finish this race, I couldn’t see how I was going to do 2 more swims after this, I was so tired already.

I’ve never DNF in a race and then a little voice said you’re not about to start today. It may take longer than you thought, you might be last but you are going to finish. I could hear my husband and kids cheering for me from the shore so on I swam towards the beach, only to be told that the exit point was at the far end of the beach, even further away! It was a pebble beach which made getting out with legs that won’t work properly even harder but after a bit of scrabbling I was off again.

A short run round to the marine lake for the 3rd swim. I said to the marshal about my swimming trouble and she was lovely saying do whatever stroke you like, you can do backstroke if you want! So with renewed enthusiasm I started swimming, I even managed to do some crawl and look like a ‘proper’ swimmer! My fan club were there to meet me as I tried to exit and promptly slipped off the ramp and back in the water, classy as always. A few high five power ups from the kids sent me on my way to run down to the 4th swim, the one I’d been looking forward to.

You swam off the slipway and then under and around Clevedon’s iconic grade 1 listed Victorian pier. By this point I had started to enjoy the swimming and it was a unique experience swimming under the pier and looking up to see the other runners on their final run.

The tide gave me a helping hand back to shore where people were watching and cheering everyone in.

Then it was just a run up and down the pier before the finish, which sounds easy but the boards were spaced in such a way that it looked like I was waddling rather than effortlessly running. I was absolutely done in but managed the final sprint to the sailing club where I was greeted with more high fives, a cuppa and bacon sarnie.

Did I enjoy my first swimrun experience? Overall yes I did, in part this was due to the amazing volunteers who all had encouraging words and the numerous canoes which meant I always felt safe.

There were of course parts that were hard but I learnt a lot from them. The main one being practice transitions! I will definitely be going back to the lake and doing runs straight into swims, the locals of Clevedon are lucky as they have the marine lake they can use for free all year round.

I will also do more sea swims as salt water is horrible compared to fresh water and is a bit of a shock if you’re not used to it. I also learnt that looking at something in a positive way can help you achieve it. I may not be the most graceful, I may be last but I will cross that finish line! So if you’re looking for a new adventure I’d highly recommend giving it a go but definitely do a bit of training first!

Obstacle Race Magazine 69

DESTINATION

RACING l l B u TLE

S A C d E H e T R ER U Q N CO

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In the upcoming issues we’ll be sharing with you suggestions of events that have Caught Our Eye but are maybe a Little a little further afield than the usual UK based races we share. These are perfect for the more adventurous travellers among our Readers. We have a whole host of races that are just a short plane, train or car journey away. Our hope is that you may see something that you want to get your teeth into to keep that OCR spark alive......

Red Bull Conquer the Castle 2019 is a truly unique challenge set in and around Rosenholm Castle. Spread across a 4000 meter long route, it’s your mission to break down the castle’s defence mechanisms by completing the challenges put in front of you on the course. These challenges consist of more than 20 castle and medieval style obstacles. Once you’ve scaled the walls and cross the moat all that’s left to do is plant the victory flag at the castle.

The course has a generous scattering of classic OCR obstacles such as rigs and walls but you can also count on a generous portion of mud and water. You’ll also encounter obstacles that challenge both grip strength, raw strength, running economy and intelligence, all designed to defend the castle from the conquerors. On your way through the castle’s barricades, you must climb ‘The Wall’, get out of the ‘Torture Chamber’, attack the castle with ‘The Catapult’ and overcome many other unique themed obstacles.

For the more competitive amongst you the top 64 men and 64 best women from Saturday’s heats qualify for the elite race which takes place on the Sunday.

Registrations for 2020 start at 445.00 DKK(about ÂŁ55.00)

ROSENHOLM C A STLE , DENMARK 72 Obstacle Race Magazine

Read more and register for their next event taking place on the 3-4th October 2020 at: www.RedBull.dk/Conquer

PHOTOGRAPHY BY: Red Bull Content Pool

LEAVE NO

TRACE

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When someone says Leave no trace what do you feel they mean?

To many what immediately springs to mind is ensuring we clean up as we go alone especially in nature. There are Seven Principles that are the backbone of the Leave No Trace movement that provide an easily understood framework of minimum impact practices for anyone visiting the outdoors. Although Leave No Trace has its roots in American backcountry settings, the Principles have been adapted so that they can be applied anywhere in the world — from remote wilderness areas, to local parks and even in your own backyard.

They also apply to almost every recreational activity. Each Principle covers a specific topic and provides detailed information for minimising impacts.

The seven are: 1.

2.

3.

4.

5.

6.

7.

Plan ahead and prepare.

Travel & Camp on durable surfaces Dispose of waste properly Leave what you find Minimise Campfire impacts Respect Wildlife Be Considerate of other visitors

These can be seen with their entire explanation at: www.lnt.org . Although as we mentioned these are currently focused on American readers there’s a 99.9% crossover.

As obstacle racers and adventure lovers we spend a huge amount of time in the great outdoors so it’s our responsibility to make sure we all do our bit to look after our outdoor spaces. This leads us to the question of what can we all do to help this along.

Here are a few suggestions that will help us all to be that bit more conscious of our impact on our surroundings. Turn over to see a couple of suggestions of ways you can help things along.

Obstacle Race Magazine 75

76 Obstacle Race Magazine

PLOGGING You can be forgiven for not immediately knowing what plogging is, so here’s a little description to enlighten you to this wonderful pastime.

“Plogging is a combination of jogging with picking up litter (Swedish: plocka upp). It started as an organised activity in Sweden around 2016 and spread to other countries in 2018, following increased concern about plastic pollution. As a workout, it provides variation in body movements by adding bending, squatting and stretching to the main action of running, hiking, or walking.”

Many parts of the country now arrange weekly meetups where jogging and running clubs integrate plogging into their training runs. It’s a fantastic way to look after the environment the clubs run in while doing their bit at the same time. A bag that won’t easily rip and a pair of gardening gloves are perfect to get you started.

COURSE CLEARING If you’ve ever ran the last wave of the day at an event it becomes quickly apparent that not all racers are in the mindset of taking care of the places we are lucky enough to be running in. Gel wrappers, bib numbers, drinks bottles and even clothing layers lay strewn all around the course.

What can we do to help with this?

A solution could be to run your wave earlier in the day and then ask the race director permission to run again but with a bin bag and a pair of gloves. Adds to the challenge of completing the course and you can do your bit to clear the rubbish left behind by other racers. We have no doubt that this would on the whole be cleared by the race organisers over the proceeding days after the event, but by this time much of the lighter weight litter will have had chance to blow around the further reaches of the surrounding countryside. There have actually been instances of deer and other wildlife being choked by selfishly discarded gel wrappers. By cleaning up the rubbish quicker it will cut the chances of this happening.

Obstacle Race Magazine 77

OCR DIRECTORY OUTDOOR TRAINING CENTRES CLIFF LAKES OCR

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

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

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

OCR Play Park

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

78 Obstacle Race Magazine

BOOTCAMP STYLE TRAINING BE MILITARY FIT

Outdoor Sessions In 140 Parks nationwide www.bemilitaryfit.com Facebook: @bemilitaryfit

MK FITNESS

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

IMMORTAL FITNESS

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

INDOOR TRAINING CENTRES

OCR KIT RETAILERS

RUMBLE FITNESS OBSTACLE TRAINING CENTRE

MY SPORTS AND MORE

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

FUNDAMENTAL SPORTS AND FITNESS Nottingham, NG2 7LE 07756637129 www.fundamentalsportsandfitness.co.uk Facebook: @fundamentalsportsandfitness

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

TOTAL SPORTS AND SUPPLEMENTS

www.totalsportsandsupplements.co.uk

07769311502

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

Obstacle Race Magazine 79

Events Diary Autumn 2019-20 PLANNER

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

19th October Rocket Race Discovery

2nd November Nuclear- Fallout

26th January Brutal Bagshot

From £40 Somerset www.rocketrace.co.uk

From £65+ Essex www.nuclear-races.co.uk

From £26.50 Camberley, Bagshot www.brutalrun.co.uk

19th October Brutal Halloween Run

2-3rd November Wolf Run Winter

7th March Winter Nuts Challenge

From £8+ Farnham www.brutal.run

From £45+ Leicestershire www.thewolfrun.com

From £46.99 Dorking, Surrey www.thenutschallenge.co.uk

19th October Newcastle Stampede

17th November Run-Forest-Run

20th March

From £22+ Newcastle www.newcastlestampede.com

From £27 Guildford www.run-forest-run.co.uk

From £1490 Marrakesh, Morocco www.runmageddon.com

26th October Zeus Race - World Qualifying

23rd November Spartan - Stadion

28th March X Runner - Wild Mud Run

From £25+ Leicestershire www.zeusraces.run

From £40+ Twickenham Stadium www.spartanrace.uk/en

From £50 Ashbourne, Derbyshire www.xrunner.co.uk

26th October Zeus Race - Halloween Run

14th December Makahiki Challenge

4-5th April Wolf Run - Spring

From £20+ Leicestershire www.zeusraces.run

From €60 Kaneohe, Honolulu www.makahikichallenge.com

From £45+ Leamington Spa, Warwickshire www.thewolfrun.com

2nd November Turf Warrior

28th December Brutal Longmoor

18th April Brutal 10

From €45 Leenane, Co Galway

From £26.50 Longmoor, Bordon www.makahikichallenge.com

From £26.50+ Aldershot, Farnham www.brutal.run

www.turfwarriorchallenge.com 80 Obstacle Race Magazine

Runmageddon Global Sahara

18-19th April Spartan - South East

13th June Brutal 10

5-6th September Wolf Run - Autumn

From £40 Pippingford Park, East Sussex www.spartanrace.uk/en

From £26.50+ Fleet Ponds, Fleet www.brutal.run

From £45

24th May Spartan - Ireland

20-21st June Spartan - Wales

5th September Winter Nuts Summer

From £40 Co. Kildare, Ireland www.spartanrace.uk/en

From £40 Glanusk Park, Wales www.spartanrace.uk/en

From £46.99 Dorking, Surrey www.thenutschallenge.co.uk

6th June Superhuman Games

26-28th June Total Warrior

19-20th September UK OCR Championships

From £70 Ashton, Bristol www.superhumansports.com

From £45 Bramham Park, Wetherby www.totalwarrior.co.uk

From £TBA UK TBA

6-7th June Wolf Run - Summer

4th July X Runner - Water Wipeout

19-20th September Spartan - Scotland

From £45+ Lutterworth, Leicestershire www.thewolfrun.com

From £50 Nottingham www.xrunner.co.uk

From £40 South Queensferry, Scotland www.spartanrace.uk/en

7th June

2-4th October

Superhuman Games RX Race

11-12th July Spartan - Midlands

From £45 Ashton Gate Stadium, Bristol www.superhumansports.com

From £40 Marston Lodge, Leicestershire www.spartanrace.uk/en

From £40 Vermont, USA

7th June Mud Monster Run

1-2nd August Total Warrior

3rd October Hell and Back

From £35+ East Grinstead, West Sussex www.mudmonstersrun.co.uk

From £35 Balmedie Beach, Scotland www.beachballistic.com

From €59 Co Wicklow, Ireland www.hellandback.ie

13th June Hell and Back

8th August Mudnificent 7

10-11th October Spartan - Windsor

From €59 Co Wicklow, Ireland www.hellandback.ie

From £35.50 Fillongley, Coventry www.mud7.com

From £40 Bagshot, Windsor www.spartanrace.uk/en

Leamington Spa, Warwickshire

www.thewolfrun.com

OCR World Championships

ocrworldchampionships.com

To add your event to our online and magazine calendar for FREE please contact: Carl@obstacleracemagazine.com

Obstacle Race Magazine 81

OCR STARTER KIT We’ve put together a list of items to help your first race to go off with a Bang.

• PRE RACE: Cash for parking, ID & cash for bag drop.

• RACE TICKET: Don’t forget to read your the information

sent by the race organisers. You may need to bring along a print out of your ticket to speed up registration.

• TECH FABRIC SPORTS TOP: Cotton holds water but if you go for Tech fabric its much more comfortable and up to the task.

• CHEAP OVER SHORTS: They are only really a modesty layer if you go for compression shorts underneath. Cheap and cheerful sports shorts will do.

• COMPRESSION SHORTS: They’ll protect you from chaffing, you’ll thank us.

• SOCKS: Don’t go for the cheap football socks because you’ll

just end up with blisters. It’s much better to go for a pair of merino wool sports socks.

• TRAIL SHOES: Step away from the Converse. If you aren’t planning on doing a lot of races then don’t go for a grip

that’s too rugged. This will allow you to use them for both training and racing.

• WRAG/BUFF: A great inexpensive but incredibly versatile bit of kit. Use it around your wrist to wipe away sweat or on your head to keep the rain off or as a sweat band.

• POST EVENT: Bin Bag, Change of clothes, Towel & a bit of cash for a burger.

82 Obstacle Race Magazine

AUTUMN FITNESS TEST

Record your results and keep them safe because we’ll be coming back to them in 2020

• 1 MILE RUN: Run hard and fast. Lets see what

TIME / AMOUNT

speed you have in those legs.

• PLANK: Hold your body in a straight line from head to heels. Keep your feet together and your elbows beneath your shoulders. Look straight down and

brace for as long as you can. Focus on keeping your hips from sagging. When they do the test is over.

• DEAD HANG: Find a bar and hand from it, simple.

• 5K RUN: This distance is a real tough one. Not quite endurance and not quite all out speed.

• PRESS UPS IN 1 MINUTE: Chest to the floor and arms fully extended at the top. Which will give out first the timer or your body.

• SQUATS IN 1 MINUTE: Work some of the biggest

muscle groups in your body with this one. It may be a good idea to have a sick bucket ready.

Obstacle Race Magazine 83

SOUTH EAST APRIL 18-19

IRELAND MAY 24

WALES JUNE 20-21

MIDLANDS JULY 11-12

SCOTLAND SEPT 19-20

WINDSOR OCT 10-11

PIPPINGFORD PARK

MARSTON LODGE

PUNCHESTOWN

HOPETOUN ESTATE

GLANUSK ESTATE

RAPLEY FARM

SAVE 20% ON RACE ENTRIES

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