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your first ‘my greatest sportive challenge...’ cycling

12-week training plan for your first 100-miler

James CraCknell 48-hour

get out, get fitter, live more

sport science

boost your staying power The psychology of stamina

Why outdoor adventures mountain now rival Olympic glory

adventures exclusive

Grab yourspeed mates, up your rucksack your riding Team Sky training & Go! secrets for every cyclist

Issue 1 aug-sept 2011

£3.99

run the world adventure

awesome races

arctic everest | Sahara | amazon challenge survival Staying alive in the world’s harshest environment

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your first triathlon 37 essential tips to guarantee a great debut

swimmiNg wiTh shARks

p lTRAiL u s RUNNiNg shoes TesTeD

round ireland in a kayak whY ‘poiNT bReAk’ RoCks fat-burning workout The CooLesT oUTDooR TowNs tested: sportive road bikes increase your leg power

training programme

FITTER FASTER STRONGER Double your enDurance in Six weekS

tested: best sportive road bikes + performance-enhancing gear

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your first ‘my greatest sportive challenge...’ cycling

sport science

boost your staying power

12-week training plan for your first 100-miler

The psychology of stamina

James CraCknell 48-hour

Why outdoor adventures mountain now rival Olympic glory

adventures exclusive

Grab yourspeed mates, up your rucksack your riding Team Sky training & Go! secrets for every cyclist

Issue 1 aug-sept 2011

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awesome races

training programme

arctic everest | Sahara | amazon challenge survival Staying alive in the world’s harshest environment

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FITTER FASTER STRONGER

your first triathlon 37 essential tips to guarantee a great debut

swimmiNg wiTh shARks

p lTRAiL u s RUNNiNg shoes TesTeD

round ireland in a kayak whY ‘poiNT bReAk’ RoCks fat-burning workout The CooLesT oUTDooR TowNs tested: sportive road bikes increase your leg power

Double your enDurance in Six weekS

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‘my greatest challenge...’ cycling

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ElitE athlEtEs The psychology of stamina their top training secrets

James CraCknell

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GET OUT, GET FITTER, LIVE MORE Welcome to Outdoor Fitness, Britain’s first magazine dedicated to helping you get fit and stay fit by training in the great outdoors. We’ve nothing against gyms but given the choice of a gentle breeze or stale air con, birdsong or MTV, we’d much rather be out in nature’s gym. We’ll show you how to train more efficiently to get fitter, faster and stronger, and we’ll inspire you to focus your fitness on tackling the most exciting, adventurous and lifeaffirming challenges. We’ve assembled a first class team of professional coaches to share their expertise so you can make the most of the training time you have available, whatever your ambitions. And we’ll explore in depth the physiological and psychological elements of fitness and competition to give you a complete understanding of how to beat your current thresholds. So whether

you’re setting out on your first 10km run or you’re a veteran ultra-runner, whether you’re dipping your toe in open water swimming or you’re an experienced triathlete, whether you’re looking to sharpen up on your ride to work or you’re a competitive club cyclist, each issue of Outdoor Fitness will be rammed with cutting edge tips, advice and authoritative gear tests to take your fitness and performances to the next level. On this journey together we’ll showcase magnificent outdoor challenges and detail the training you need to take them on. We’ll also introduce inspirational athletes and adventurers who dig deep into their souls to push back the boundaries of human experience. And we’ll have a whole heap of fun along the way. Whatever your goals, Outdoor Fitness will help you get out, get fitter & live more.

Johnathan Manning, Outdoor Fitness Editor


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

1

the Right minDset to deliver more power when the going gets tough.

3

“For most people, training for big events means putting in a long run, ride or swim once a week,” says endurance coach Marc Laithwaite. “But really understanding the components of stamina and speed means you can take a more structured approach to your training. And that’s the key to unlocking your full potential...”

2

AeRobiC fitness, essential to transport oxygen to muscles.

CARDio fitness so your heart can work harder for longer on race day.

4

6

lf fitter

and faster

Words Ben Field Pictures Bob

The ability to use fAt As An eneRgy source so you’ll be able to work harder for longer.

impRoveD CoRe stRength to boost your running style & efficiency.

Atkins

stretch in stile

Stretching and warming up are key parts of any run. Do it right and you’ll be able to run faster and further. Start by stretching out your hamstrings with a foot resting on a stile, tree stump or fence rail that’s just below waist height. Keep your leg straight and slowly lean forward until you feel a stretch in your hamstring. Repeat with the other leg. Work on about 30 seconds per stretch and remember, the aim isn’t to put

yourself through the pain barrier, it’s simply to ready the muscles and body for the work

mEET mARc LAIThWAITE

that’s to follow.

| outdoor fitness aug-sept 2011

126

the rocky moment

This is the first of two sprintstyle exercises and it uses urban furniture, namely steps, to further fat-burning and muscle toning. Rocky had the Philadelphia Museum of Art but

you can choose any suitably steep flight with at least 30 steps to go at. Run up fast, come down slowly – and repeat for five minutes. There’s absolutely no need to bellow ‘Adriaaannn’ from the corner of your mouth at any to. point – unless you really want of In the sticks? Short on flights steps? A steep grassy bank will do just as well.

tree ups

This is a version of the traditional chin up using an a overhanging branch instead of bar. Give the branch a shake to

make sure it can take your weight then, with palms towards you and arms at shoulder width, pull up and bring your chin roughly level with the branch. Control your descent after each rep. Muscle groups worked by

this exercise include biceps, latissimus dorsi (lats) and pectorals (pecs) but by tensioning and un-tensioning your abdominal muscles during each rep you can toughen these up, too. Do 10 and carry on.

lumber jumps

Find a log that’s just below knee height. Stand side on to the obstacle and with your feet together jump over and back, landing in a squat position, before immediately taking off again. This is excellent for general conditioning, agility and

great for increasing your off-the-mark pace. A couple of minutes of this intense exercise is enough. Seek out larger logs as your technique improves.

| outdoor fitness aug-sept 2011

to do eve

athletes withnot the preserve of slinky ‘tri-su muscles rippling elite unde fast-paced, its’. The sprint triath r entry level lon is a distance able to swimfor your first event perfect . “You 750m, cycle top coach 20km and just need to be Jack Maitl run 5km, all-conquer and who ” says coaches Britain’s champion ing European and World Alistair Brow sprint triath nlee. “You triathlon lon to a can comp 1-2 hours are the , but on the half marathon. They disciplines. tri that time both It’s less strain is split betwe take actually, on one set en more peop of muscles half mara le so thon.” Triat are able to do a sprint tri organisatio hlon does than quick and n but stick at it, and take more time and a fast. “Unl marks… rewards n your othe bike from ess press come bench scratch, a you’re learn top way to burn off Sprinting ing is it shoul is toaswim a park bench some Foryour body incorporate to adapt this d onlyfattake it is easy to and and 2-3 to training youroffirst relaxation. Not in monthsinto place race,”Put and becom of sprints foryour run. motivatingit isn’t. saysyour Jack. “Picka series programme, einready total with for three goal. arms Five a sprints the bench,Find with.on and use hands a mate or race Build and it 50m) as (approx shortclub up your local a two with in line and roughly technique straight fitnes to train as part of a s and impro long (approx 100m) and you’l dol10 press ve your your shoulders and get round 45min faster forrun will do the job. Use ups keeping your back straight meet less rocks, bins or trees Jack mait fence posts,effort .” your chest to

and lowering land Form er age-g to mark start and finish points. If you the bench. almost touch roup Triathlon Maitla nd progress the exercise, The average guy has a running a performan World Champion want to runs Metro between 1.5m and 2m, polita onprogr stride of Jack (feetce position n Uni your amme for triathlon likereverse enough to work out Alistair hands on the so it is easy Leeds club and floor) Brownlee the bench, once you have the www.thetr world distances the class athlet es and do five further press ups. iathloncoac of your own stride. measure h.com This exercise works a wide range of muscles including those in the shoulders, the pectorals, triceps and abdominals, too.

your instructor

up and off

of Use a tree stump (or any kind solid platform that’s about knee height) to do 10 step ups per leg. Start with your right foot on top

of the stump and push down with that leg, using your left leg only for balance. Bring your left knee up so the leg roughly forms a right angle with your body. The step up works your thigh muscles (quadriceps), calves, hamstrings, and if you can bring your knee up to that right angle position, you’ll work your core

Squadron Leader Colin Scott MBE is a man for whom fitness is a matter of survival. As a climber he’s a veteran of seven

expeditions to the Himalayas and is one of only a handful of people to have attempted the south east ridge of Makalu. He will return to Makalu in 2013 and the fitness training for this expedition has already begun.

stomach muscles, too.

THIS IS SUE fa boost your leg T-bUST power Ing Tr + bend aInIng it like giggs + plan beat i.t. ban

| aug-sept 2011 outdoor fitness

cycling

sport science

boost your staying power

12-week training plan for your first 100-miler

The psychology of stamina

James CraCknell 48-hour

Why outdoor adventures mountain now rival Olympic glory

adventures exclusive

Grab yourspeed mates, up your rucksack your riding Team Sky training & Go! secrets for every cyclist

Issue 1 aug-sept 2011

£3.99

run the world adventure

awesome races

plus

37 essential tips to guarantee a great debut

swimmiNg wiTh shARks

p lTRAiL u s RUNNiNg shoes TesTeD

round ireland in a kayak whY ‘poiNT bReAk’ RoCks fat-burning workout The CooLesT oUTDooR TowNs tested: sportive road bikes increase your leg power

Double your enDurance in Six weekS

RUN the woRld

geaR

The laTesT

sT igned To boo ess kiT des ouTdoor fiTn

mance your perfor

h

aMERiCa...” swim wRUN wCYCLe w ADVeNTURe NUTRiTioN wChALLeNge swim aCROsswTRAiNiNg wRUN RaCE nC eaND tOw wCYCLe BaCK w ADVeNTURe CaME iuDiED w NUTRiTioN wTRAiNiNg u JaMEs CRaCKNEll: “hOW wChALLeNge la s

is

cycling

‘my greatest challenge...’ cycling

be fitter, do more get out there, get out, get fitter,

your first your first sportive sportive

12-week 12-week training plan training plan for100-miler for your first your first 100-miler

GEAR REVIEW

James CraCknell

Why outdoor adventures now mountai rival Olympic mountain nglory

lIfE chAllEnGE

live more

get out, O l y m p I c G R E Astpso r t get s c i fitter, e n c e live more

boost your sport science like Trainstaying boost your power The pros The psychology of stamina power staying reveal

Best £2000 Road Bikes 48-hour 48-hour

top: the internal cable keeps things tidy and stops grit and grime corroding the cable. above: Carbon fibre seat post. main: tapered head tube and smoothed off welding make the boardman a slick option.

Boardman road team £1,000

tHe BIke and desIgn

ElitE athlEtEs The psychology of stamina their top training secrets

plUs

Double your enDurance Science of Sporting geneS 14 nutrition miStakeS fixeD Develop upper boDy Strength Sort your poSt-race recovery booSt lung poWer inStantly

thE UnicyclE adventures ... adventu e x c lres usive himAlAyA cycle Ventoux, Grab yourspeed Climb Mont Blanc,Grab your mates, mates, up run a mountain marathon and your rucksack your rucksack your riding 14 other great challenges...

& Go!

Team Sky training & Go!

a d v e n t u r ea d v e n t u r e

Issue 1 aug-sept 2011

secrets for every cyclist run the world

£3.99

awesome training races

arcticarctic everest | Sahara | amazon survivalc h a l l e n g e survival Staying alive inStaying the alive in the your first InInG plAn t R Aharshest k world’s E E harshest W world’s

Issue 1 aug-sept 2011

£3.99

programme training programme

environment environment

plus

plus

triathlon

37 essential tips to guarantee a

great debut swimmiNg wiTh shARks swimmiNgp wiTh lTRAiL u s shARks RUNNiNg shoes TesTeD TRAiL RUNNiNg shoes TesTeD round ireland in a kayak whY ‘poiNT bReAk’ RoCks whY ‘poiNT bReAk’ RoCks fat-burning workout The CooLesT oUTDooR TowNs The CooLesT oUTDooR sportive TowNs tested: Double increase your

road bikes

Issue 1 july 2011 £x.95

FITTER FITTER sIx FITFASTER TRIATHLONFASTER GET STRONGER The Training, gear and skills STRONGER fasTer you need To go furTher and your enDurance in Six weekS Double your enDurance in Six weekS

leg power best sportive TRAINING DEVICE gear +bikes LATEST tested:tested: best sportive road bikes performance-enhancing road + GARMIN’S + performance-e + BEST COMMUTER KIT nhancing gear

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

tested: best sportive road bikes + performance-enhancing gear

CLICK TO BUY ISSUE #1

|

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

FITTER FASTER STRONGER

your first triathlon

fitnes s

Real world plans

Gear

world’s harshest environment

2011 outdo or

Expert training programmes

training programme

arctic everest | Sahara | amazon survivalc h a l l e n g e Staying alive in the

127

d syndro me

NNER 601 FORERU GARMIN

This highng partner. and perfect traini tells you how far Meet your not only measuring GPS watch also how hard by t on your sensitivity but have run, and its impac It how fast you ity of your training heart rate monitor. us the intens using data from a or previo s, or preset plans aerobic fitnes and race against using beep to 1,000) lets you train ces (it stores up up to four data fields performan . And it displays its clear on e from) alerts vibration (there are 50 to choos £330, garmin.com . From screen e touch iPhone-styl

BIKES E roAD orTIvnha ncing kiT BEST Sp ce-e | 141 r fitness UE THE shoes + performan 2011 outdoo aug-se pt ning THIS ISS Trail run

The Boardman sits on the more race-oriented side of the bike shed with a geometry bias towards speed over comfort. Smooth welds and an internally routed rear brake cable create clean lines on this light, triple-butted, aluminium frame and give the appearance of a more expensive full carbon frame. The wishbone-shaped seatstays are a nod to comfort but ultimately the oversized chainstays and oversized BB30 bottom bracket are all about transferring pedal power as efficiently as possible. The frame is paired with a full carbon fork and uses a tapered steerer which reinforces the area where the fork and frame meet. Mavic’s entry level Aksium wheelset uses bladed spokes and looks fantastic with its polished alu hubs. The wheels, cassette and Vittoria Zaffiro tyres together weigh in at 3.23kg, 140g heavier than the lightest set on test. The gear shifters, front and rear mechs are all the tried, tested and reliable Shimano 105 while the chainset is a FSA Gossamer compact (50x34 ratio). Tektro’s R580 brakes provide the stopping power and the finishing kit includes Boardman saddle, stem, handlebars and carbon seatpost. Our size Large weighed in at 9.13kg, only 90 grams heavier than the lightest bike on test.

performanCe on tHe road

The Boardman feels more athletic than the Specialized, Cannondale and Condor and it’s clear that this bike has been designed with efficiency and speed in mind. As soon as you sling your leg over the frame and start pedalling you know it’s going to be a rapid ride. Although suitable for sportives (organised group riding events), the firm yet responsive ride of Boardman Road Team will bring out the competitive streak in any cyclist. Bursts of acceleration are transferred efficiently, propelling you quickly, and ideal for riding in a fast-paced peloton. Shifting gears is smooth at a GlanCe fast, great value,

Want something a little more exciting than a beach holiday? Then lace up a pair of

thanks to Shimano’s 105 componentry, and although not the lightest on test, the Mavic wheels do accelerate and hold their speed well but are let down by the Vittoria Zaffiro tyres which felt a little slow. The full carbon fork helps reduce road buzz up front and the wishbone seatstays and carbon seatpost absorb some of the road’s vibrations at the rear. Although these features help smooth out roads in poor condition, the Boardman did feel a little unforgiving at times compared to the Specialized, Cannondale and Condor. On climbs, however, the Boardman feels very efficient, especially when you stand out of the saddle, thanks to its rigid frame and stiff bottom bracket. Cornering, the Boardman feels light and responsive, consistent with its racy approach, and descending it’s stable and controlled, assisted by the stopping power of by the Tektro R580 brakes, arguably the best of the bunch in this test. In terms of geometry, the Boardman feels a longer stretch from saddle to handlebars than the other bikes tested, especially if you are on the upper limit of a size. This makes the riding position more aerodynamic but less comfortable to maintain over the course of a demanding sportive. Swapping the stem for one with greater rise does create a more friendly position for long days in the saddle.

trainers and you can run the world’s most exciting, inspiring and savage terrains. Here are the greatest races on earth...

bike, ideal for short to

middle distance

8/10

aug-sept 2011 outdoor fitness |

MOROCCO

Marathon des sables This is the mother and father of all endurance runs. A race that, on the face of it, would seem to demand insanity from its competitors, and yet has launched the ultra-running careers of countless ordinary people who now crave ever longer and more demanding challenges and adventures. It involves 150 miles of running, walking and stumbling, over six days, in searing Sahara desert heat. The longest day is about 50 miles, and is followed by a marathon the following day, all on rocky, sandy terrain in the savage heat of Morocco. And yet this race is tackled by people who do not always have a long history of running, but simply a burning need to challenge themselves and do something remarkable. “The desert is the place to work out where you are in life,” says Rory Coleman from ultrarace.co.uk, eight-time veteran of the Marathon des Sables, who now trains people to compete in this most famous of challenges. You have to carry all your own food and supplies for the entire race. Only water is provided along the way. While sleeping in a race camp each night and sharing tent space with fellow competitors you’ll make lifelong friendships and learn more about yourself than you might want to know. “It’s a journey,” Rory says. “You can be broken into pieces - you find out who you are. And afterwards you’re mourning the fact that you’re not doing it.” RACE FACTS Next race: 5 April 2012 Distance: 150 miles Time limit: 7 days Number of racers: 849 Starter finisher ratio: 95% Who takes part? Anyone with the drive to do it, and to train Cost to enter: £3,200 Total ascent: Course changes each year How long for the trip? 12 days Website: saharamarathon.co.uk How tough? nnnn

sHould you Buy?

The Boardman offers excellent value for money, not only in terms of its components but also its attention to detail. The finish and features of the frame are especially impressive on a bike of this price. It’s ideally suited to faster riding such as short to middistance club runs, shorter distance triathlons and commuting, but the Boardman would also make a respectable sportive bike. The ride wouldn’t be as comfortable as that of the Specialized, Cannondale or Condor but you’d be sure to post a good time.

athletic looking & performing

PICTuRe: PeR/CIMBALY©MDS2011

ON SALE 6th JULY

get out, get fitter, live more

your first ‘my greatest sportive challenge...’

doors

your f irst triath lon

aug-s epT

Ch wRUN wCYCLe w ADVeNTURe w NUTRiTioN wTRAiNiNg wChALLeNge swim un ue la iss

n more out

follow this esse coach of the ntial advice from the guarantee a world’s best triathlet e to successful debut. Triathlon is

1 2 34 56 7

ReDuCeD boDy fAt to improve your weight to power ratio so you can run faster and further.

Marc is a sports scientist and coach, theendurancecoach.com

78

Get yourse

lungs. more than a trial for legs and Your morning run can be so much tone aparatus to increase your flexibility, These exercises use outdoor membership. without paying a penny in gym your upper body and burn fat,

5

Run a marathon, cycle 100 miles or take on a Half Ironman... whatever your sporting amibtions, they’re easier to realise than you think, promises Marc Laithwaite. “Most people can complete a marathon or 100-mile cycle sportive by simply dropping the pace,” he explains. “But that’s not enough. The majority of people want to hit the finishing line with a time they can be proud of. They want to have reserves of speed to tap into in the final quarter of the event.” The secret to success at any endurance event is to train the whole body for the very specific nature of the event that you’re building up to. “Distance events require a high level of cardiovascular and aerobic fitness. A strong heart and lungs is essential,” says Marc. “Sessions of running or biking will work on these elements of your fitness, but you need to take a holistic approach that understands everything your body will be called on to do. “If your event requires you to run for 18 miles over rough terrain then there’s no point doing short, fast runs on Tarmac and gym workouts, because it won’t give you the specific fitness needed. But you should mix your training to develop specific areas of your endurance that could be weak links on race day and if your finishing time is important you need to do some speed work, rather than plodding on long runs for every training session.” The following training plan has been designed to help your body adapt to the demands of tough endurance events. Mix this approach with training specifically for the event you’re preparing for, to realise your full potential. Do this for six weeks and you’ll be fitter, faster and stronger than ever before.

108 147

Gear tests

Inspiration

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

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

/ ALAMy PhoTos

Training

Turn your run inTo a faT-busTing workouT

: AUrorA

FITTER FASTER STRONGER IN 6 WEEKS

PiCTUre

What this training plan Will give you

Pictures Bob Atkins and Tom Bailey

will

GET OUT, GET FITTER, LIVE MORE training

IN EVERY ISSUE

EVERY issue


will bring you the very best... food

to boost rition adViCe

anCe your Perform

nUtRItIonAL

ing meals and

eXPert nut

mIstAKes

from Drink found you get more University. Studies r could help were able from Exete litre of the red stuff a a to research who drank drank half more than those cyclists who think having percent longer to ride 20 o. Researchersduct of the nitrate in placebEating may be rocket ntly. blackcurrant your body, a bypro n not more efficie in oxide science, nitric body use oxyge but whether you’re helps your beetroot,

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9 too much procEssEd

food

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Avoid ingredients that you can’t visualise or imagine in their organic form. Buy the aphrodisiac bulkwas also an shopping t of your s in its fresh raw form. Beetroo So that’s big picture ‘Yes’ to green leaf veg and Romeawith in ancient the organic the wall of and a ‘No’ to E153, butylated on chicken still visible i! hydroxyanisole and anything ‘hydrogenated’. in Pompei official brothel

Eating every 3 hours will help to keep blood sugar levels steady and it will also help to keep weight down. So eat a good breakfast, and then regular small meals during the day.

Not exercisiNg eNough Lack of exercise can impact negativeLy on aLL body systems, so don’t skip your

high-sugar or caffEinE snacks Avoid chocolate bars, energy drinks, and too many coffees. Instead go for healthy high-protein snack

56 8 12 13 11

not staying hydratEd

Soft drinks don’t count, neither does coffee or tea. Men need at least 1.5 litres of water or fruit/ vegetable juice a day. Coconut water is perfect for when you’re working out as it’s full of electrolytes, which you lose when you sweat.

training sessions.

| outdoor fitness AUG-SEPT 2011

57

Excessive stress can see weight pile on due to increased cortisol levels, which play havoc with your digestive system and affect how your body processes fat and protein. Eat slowly, sleep well and learn to relax with meditation or yoga.

Your diet is too blaNd you need

colour and protein on your plate at each meal.

7

not beIng pRepARed to tRy somethIng new

Pack your diet with fruit and vegetables for their anti-oxidant properties and experiment with things you haven’t tried before. Consider supplements such as organic acai or goji berry which have high anti-oxidant strength.

Greenland’s Inuit depend on extraordinary skills and spirit to survive in one of the harshest environments on the planet. Photographer Ragnar Axelsson’s

Not eNough variety iN your diet

Not checkiNg labels

You need to be aware of hidden sugars and other nasties such as trans fats, monosodium glutamate or artificial colours and flavours.

breathtaking images document this astonishing and threatened way of life as

Plan your food for the week and make sure that you don’t eat the same main meal for at least three days.

the Inuit hunt for polar bear, seal and narwhal.

14 not sEEing a hEalth profEssional

We take our cars for an annual MoT but not our most important asset – our body. Get a health check-up each year.

T POS PERFEC

PiCTur

Words Ben Winston Pictures Ragnar Axelsson

a rc t ic s u rv i va l

bars without the sugar, such as Nakd bars or Organic Food bars. Alternatively, go for nuts, wheat grass, protein berry smoothies or superfood shots.

Not dealiNg with stress

Engage your senses and eat slowly to really allow your digestive system to work properly.

OId mUST Av ES yOUTEAM SKY NUTRITION mISTAk CH + | ITIONALR IDEAL WORKING LUN r fitness 2011 outdoo UE NUTR + YOU AUG-SE PT THIS ISS T EVENT RECOVERY

e: CreaTiv

Not eatiNg proteiN-based meals & sNacks

Good protein intake will help to control your weight, and help to develop lean muscle and tackle cravings.

Eating too quickly

meet Rick Hay

With years of experience in nutrition and western herbalism, Rick Hay specialises in sports medicine and nutrition for weight management.

Not choosiNg eNough NutrieNt-deNse food

Pack your work bag full of nutrient rich snacks like fruit and vegetable juices, superfood snack bars and berry smoothies. Then kick out all the empty calories that come with crisps, croissants, muffins and processed food.

Not eatiNg ofteN eNough

it!hours before training beot et ing Jusingtbeetro juice a few ut, accord your worko that

58

3

these common

PiCTuRE: AARoN GRAuBART PiCTuRE: AARoN GRAuBART / RiTA MAAS/ ToM SCHiERliTz/ KiCK iMAGES/ ANdREA / RiTA MAAS/ ToM SCHiERliTz/ \ RYAN MCVAY\GETTY KiCK iMAGES/ ANdREABRiCCo BRiCCo \ RYAN MCVAY\GETTY

mouth-water

av FOoiOdD1

Greenland has the second largest ice mass on the planet after Antarctica. It is known as ‘sermersuaq’, the great ice.

AUG-SEPT 2011 outdoor fitness |

84

aug-sept 2011 outdoor fitness |

| outdoor fitness aug-sept 2011

85

59

Nutrition

Adventure

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

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

Train Like THe pros Words Matt Swaine Pictures Matt Howell

Team Sky’s riders and coaches reveal their approach to training, recovery and nutrition. Unlock your cycling potential with their expert fitness advice and 100-mile sportive plan.

dbmax.co.uk

events

7 AuGuST ||||||||||||||||||||||||||||

Waterside long Distance Tri Bradwell-on-Sea, Essex Swim 2.8km (open water), cycle 128km,

The besT ouTdoor challenge evenTs around The counTry over The coming monThs... RUN

CyCle

swim

TRiaThloN

DUaThloN

run 28km (multi-terrain) £94 (£89 BTF members) dengieevents.co.uk

7 AuGuST ||||||||||||||||||||||||||||| Dyrham Park 10km Series Dyrham, Gloucestershire Multi-terrain 10km (other races include 3km and 300m fun run) £16 in advance, £20 on the day relishrunningraces.com

7 AuGuST ||||||||||||||||||||||||||||| JULY

24 July |||||||||||||||||||||||||||||||| Box End Off-Road Quadrathlon and Triathlon Kempston, Bedford Swim 750m (open water), kayak 4.4km, cycle 15km (MTB off-road), trail run 5km £28 in advance, £33 on the day quadracracing.co.uk

31 July |||||||||||||||||||||||||||||||| Concorde Triathlon Bradfield, nr Reading, Berkshire Swim 400m (pool), cycle 20km, run (multi-terrain) 5km £35 (£32 BTF members) thamesvalleytriathletes.co.uk

31 July ||||||||||||||||||||||||||||||||

Nicetri Olympic league Triathlon Huntingdon, Cambridgeshire Swim 1500m (open water), cycle 42km, run 10km £55 (£50 BTF members) nicetri.co.uk

31 July |||||||||||||||||||||||||||||||| Portishead Triathlon Bristol, Avon Swim 400m (outdoor pool), cycle 25km

AUgUst

3 AuGuST ||||||||||||||||||||||||||| Chorley Harriers and Tri Trail Series 4.4 Chorley, Lancashire 4.4 mile trail run at Astley Park £6 in advance, £8 on the day chorleyharriers.co.uk

4 AuGuST ||||||||||||||||||||||||||| Badger 10km Trail Run Bamber Bridge, Lancashire Undulating course through parkland £7 on the day ukresults.net

5 AuGuST ||||||||||||||||||||||||||| RNlI Summer Series Skegness, Lincolnshire Multi-terrain 10km Closing date 3 Aug

£18 rnli.org.uk/summerseries

6 AuGuST ||||||||||||||||||||||||||| Wolftrek Forres to Cairngorm Mountain, Scottish Highlands Multi-terrain 45 mile, teams of 3 or more. (Can be done as 15-mile relay)

(hilly), run 5km (multi-terrain) Closing date 24 July £36 (£33 BTF members)

£75 wildheartsinaction.org/wolftrek

dbmax.co.uk

Total Warrior Toughest 10 Miles Shap, Cumbria Multi-terrain 10 mile challenge with 20+

31 July |||||||||||||||||||||||||||||||| (A Small Bit of) The Great Tour Seaton, Devon A superbly undulating 100km audax cycle event that takes you around the coast and hills of Devon Closing date 17 July £5 aukweb.net

136

42

events WhAt is A sPortive?

Swim 400m (pool), cycle 25km, run 5km. (Closing date 1 August) £35 (£32 BTF members)

7 AuGuST ||||||||||||||||||||||||||||

obstacles (mud, steep hills, fire…) £70 before 24 July, £90 up to 31 July totalwarrior.co.uk

7 AuGuST |||||||||||||||||||||||||||| Trowbridge Triathlon Trowbridge, Wiltshire

| outdoor fitness AUG-sePt 2011

| outdoor fitness AUG-SEPT 2011

Milland Valley Trail 13 Liphook, Hampshire Multi-terrain 13 miles (20km) Closing date 30 July £12 liss-runners.org.uk

7 AuGuST ||||||||||||||||||||||||||||| Run Burton 10k Burton-on-Trent, Staffordshire Multi-terrain 10km £14 in advance, £15 on the day runburton.co.uk

7 AuGuST |||||||||||||||||||||||||||| St. James’s Place 10k Cirencester, Gloucestershire Multi-terrain 10km (parkland) £12 in advance, £14 on the day sjp.co.uk/funrun

7 AuGuST ||||||||||||||||||||||||||||

Neville Chanin Memorial Over the Severn Wickhamford, Worcestershire 213km audax cycle ride Closing date 24 July postal entries £4 johnjames@fincheight.co.uk 01386 870 623

7 AuGuST |||||||||||||||||||||||||||| Mini-Tour of Blackmore Vale and Cranbourne Chase Wilton, Salisbury, Wiltshire 114km audax cycle ride Closing date 24 July £5 aukweb.net

7 AuGuST |||||||||||||||||||||||||||| Wiggle Super Series Haywards Heath Howler Haywards Heath, West Sussex 95-mile cyclo-sportive with 2,427m of climbing (62- and 37-mile options) £25 (62-mile £21; 37-mile £16). Entry on day if not sold out (£3 surcharge) ukcyclingevents.co.uk

my ChAllenGe

7 AuGuST ||||||||||||||||||||||||||||

JOB: Importer “I used to ride internationally when I was 18, and

idleac.co.uk

KEN lAIDlAW SPORTIVE NAME: Robert Scott, 29 FROM: Hawick, Borders

I’ve done a lot of audaxes and sportives in the past, but they were for training and I didn’t enjoy them. “I decided to get back on my bike again last year, after four years without riding, and now it’s really enjoyable – there are massive landscapes here and the scenery is lovely. I rode the Ken Laidlaw Sportive last year and there was a lot of laughter in the bunch and I

enjoyed riding with friends. “I haven’t ridden for a couple of months but as I have raced a lot in the past this event is more of a mental challenge for me. I know I can push my body to a good degree.”

Idle Trail Race Apperley Bridge, Bradford, W. Yorks 10km trail run Closing date 3 August £10 in advance, £11 on the day

9 AuGuST ||||||||||||||||||||||||||| Richmond Park Trail Challenge Richmond, Greater London Trail run 6km or 10km £5 in advance, £7 on the day http://sloweb.org.uk/trail/ summer2011/

10 AuGuST |||||||||||||||||||||||||| RNlI Summer Series Hayle, Cornwall Multi-terrain 10km on beach

£18 rnli.org.uk/summerseries

12 AuGuST |||||||||||||||||||||||||| Grimsthorpe ultra 105 Grimsthorpe, Lincolnshire 105 mile (169km) on foot trail with 26-hour time limit £68 fat-feet.co.uk

14 AuGuST ||||||||||||||||||||||||||

my ChAllenGe

Grimsthorpe Half-Marathon Grimsthorpe, Lincolnshire Superb mixed-terrain route around

GREENSAND MARATHON NAME: Pete Hammond, 43 FROM: Dorking, Surrey JOB: Creative director “I ran this marathon last year and I like the run – I know the

Grimsthorpe Castle £25 fat-feet.co.uk

14 AuGuST ||||||||||||||||||||||||||

Cyclo-sportives are long organised cycling

distance, a events. Riders have to complete road set route that generally has sign directions and feed stations. Distances typically range from in 50 to 150 miles and often take the most challenging roads

GREAT EXPE RIENCES WA ITING in the area.

Wiggle Tour of the Peak Peak District, Derbyshire Tough 97-mile cyclo-sportive featuring the three iconic climbs of the Cat and Fiddle, Winnats Pass and Holme Moss marathons or ultras, £26 (64-mile option £24) including two 50 and one Wha t is it? kilotogo.com A tough 56-mile event. through 105-mile the Scott in adventure “My training tends to gorunni ish |||||||||||||||||||||||||| race ng, off-ro 14 AuGuSTHighla nds involv cycles of about 30 to 40Why ad cyclin ing trail Series Super g, ? BecaWiggle and kayak use you’re miles per week, then every ing. runne a confid Mendips Sportive r, can handl ent third week I’ll do 60 to 70 e a kayak Bath, Avon rider, a good memorable Bath Racecourse, , and want miles. It’s a question of way to a cyclo-sportive see Scotl sights 100- or 70-mile including and’s great balancing time and not Glen Coe, est Loch Ness. £25/£21 Ben Nevis wanting to overtrain. and www.ukcyclingevents.co.uk Wha doing off t’s “I started the chall enge? it in one I The triathlons, then after that

route and it’s really nice running country. All the runs I do tend to be out in the country. This year I’ll run six

Scotland coaSt to co

aSt

FOR YOU

day. The

Racer class AuGuST |||||||||||||||||||||||||||| 14 Exper

day, but does t class also got into Iron Man events, includes Sunday Sportive takes one a serious on runs. Loch Ness, Woodcote then longer and longer 11-mile Oxfordshire kayak stage instea Woodcote, des paddle d of the I finally did the Marathon sectio West Chilterns, tour of theRace r’s two The Challe more ‘leisur ns.82-mile short Sables in 2007.” options. 44-mile class ely’ includes 58- andnge

event FACt

two days.

£18 (£16/£15) southernsportive.com

takes a

s Surface: As natur al as it come When? |||||||||||||||||||||||||| 17 Septe 21 AuGuST s – every mber 13 AuGuST |||||||||||||||||||||||||| Where? thing! ultrarace Peaks 40 Way Start at Nairn Centurion North Downs Distance: , finish Derbyshire Cromford, at Fort 105 miles 100/50/marathon Entry William Trail run 40 miles through Peak District on day? Farnham, Surrey No Cost: £150 Closing date 19 August 32-hour per perso 100 miles, 12,100ft total climb in Contact: £37n foot. limit; 50 miles; 26.2 miles. All on scotlandc oastt ultrarace.co.uk ocoast.co Closing date 7 August m £100/£50/£30 21 AuGuST |||||||||||||||||||||||||| centurionrunning.com

13 AuGuST |||||||||||||||||||||||||| Stourbridge Stumble 10k Stourbridge, Dudley, West Midlands Multi-terrain 10km Closing date 8 Aug (advance

Etape Hibernia County Clare, Ireland An 82-mile sportive on closed roads around the west coast of Ireland. An average speed of 13-14mph needed. €54 etapehibernia.com

entries only) £11 srclub.co.uk

21 AuGuST |||||||||||||||||||||||||

13 AuGuST |||||||||||||||||||||||||| Maiden Newton Madness 10k Chester, Dorset Multi-terrain 10km run. Closing date 12 August

The Ken laidlaw Scottish Borders Sportive Hawick, Scottish Borders 105, 52 or 22.5 mile sportive with 10 major climbs totalling 2,422m. £25/£23/£15 hamishdsmith.co.uk/cycling/

£7 freewebs.com/ maidennewtonrunningclub

27/28 AuGuST ||||||||||||||||||||

14 AuGuST ||||||||||||||||||||||||||

Coniston Water Epic lakes Swim Coniston, Cumbria 500m, 1 mile and 3,800m swims

Ridgeway Challenge 85 Ivinghoe, Buckinghamshire Trail run 85 miles with 9,000ft ascent over two days. Closing date 22 August £52.50 tra-uk.org

THIS ISS UE TH ENTURE E BEST RAC

£15, £20 and £25 respectively epicevents.org ADV

new ForeSt 100 Sportive

of sportive under the leafy canopies What is it? A 100-mile cyclo the New Forest National Park. such to find a UK sportive through Why? Because you’ll struggle traffic-free roads, and with Wiggle amazing scenery, and on such timed. excellent and the race is chip sponsorship, the facilities are part of the New Forest Cycle Plus, with the sportive forming of it and enter the Falling Festival, you could make a weekend cyclo-cross event the day Leaves 66km mountain bike and With family-friendly cycle activities, before, as a bit of a warm-up. this a post-event BBQ and bands, plenty to keep kids amused and the family. is an easy weekend to sell to avoiding the herds of roaming What’s the challenge? Besides pigs and of course, ponies, you’ll animals, including deer, cattle, 25% relatively short, climbs, like the face some challenging, albeit toughest 100-miler, but it’s popular Blissford Hill. This isn’t the UK’s locations. and takes you through some magical

event FACts

roads on decent Tarmac and Surface: Sweeping country smooth cycle-paths (registration from 7.30am) When: 2 October 2011, 8.00–10.00am Where: Brockenhurst, Hampshire (66 miles), Fun (44 miles) Distance: Epic (100 miles), Standard has not sold out. (£3 surcharge) Entry on day: Yes, if the event Cost: £25 Contact: ukcyclingevents.co.uk

| 137 ES + TRIA CHALLE AUG-sePt 2011 outdoor fitness THLONS NGE EV + SPORTIV ENTS E RIDES OUTDOO + TRAIL RUNS + RS MARATH ONS + MOR E

AUG-s ePt

2011 outdo or

fitnes s

|

Meet the professionals

events

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

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

135


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

IN EVERY ISSUE Front section

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

get out, get fitter, live more

cycling

sport science

boost your staying power

12-week training plan for your first 100-miler

The psychology of stamina

James CraCknell 48-hour

Why outdoor adventures mountain now rival Olympic glory

adventures exclusive

Grab yourspeed mates, up your rucksack your riding Team Sky training & Go! secrets for every cyclist

Issue 1 aug-sept 2011

£3.99

run the world adventure

awesome races

plus

37 essential tips to guarantee a great debut

swimmiNg wiTh shARks

p lTRAiL u s RUNNiNg shoes TesTeD

round ireland in a kayak whY ‘poiNT bReAk’ RoCks fat-burning workout The CooLesT oUTDooR TowNs tested: sportive road bikes increase your leg power

Double your enDurance in Six weekS

tested: best sportive road bikes + performance-enhancing gear

CLICK TO BUY ISSUE #1 h

aMERiCa...” swim wRUN wCYCLe w ADVeNTURe NUTRiTioN wChALLeNge swim aCROsswTRAiNiNg wRUN RaCE nC eaND tOw wCYCLe BaCK w ADVeNTURe CaME iuDiED w NUTRiTioN wTRAiNiNg u JaMEs CRaCKNEll: “hOW wChALLeNge la s

is

‘my greatest challenge...’ cycling

be fitter, do more get out there, get out, get fitter,

like power Trainstaying boost your The pros The psychology of stamina power staying reveal

12-week 12-week training plan training plan for100-miler for your first your first 100-miler

ElitE athlEtEs The psychology of stamina their top training secrets

James CraCknell

Best £2000 Road Bikes 48-hour Why48-hour

plUs

outdoor

adventures now mountai rival Olympic mountain

lIfE chAllEnGE

live more

get out, O l y m p I c G R E Astpso r t get s c i fitter, e n c e live more boost your sport science

your first your first sportive sportive GEAR REVIEW

Double your enDurance Science of Sporting geneS 14 nutrition miStakeS fixeD boDy Strength

nglory Develop upper recovery thE UnicyclE Sort your poSt-race adventures ... adventu e x c lres usive himAlAyA booSt lung poWer inStantly cycle Ventoux, Grab yourspeed Climb Mont Blanc,Grab your mates, mates, up run a mountain marathon and your rucksack your rucksack your riding 14 other great challenges... & Go!

Team Sky training & Go!

Issue 1 aug-sept 2011

secrets for every cyclist

£3.99

run the world

a d v e n t u r ea d v e n t u r e

Issue 1 aug-sept 2011

£3.99

awesome

races arcticarctic everest | Sahara | amazon survivalc h a l l e n g e survival Staying alive inStaying the alive in the your first world’s A nG plAn I n I triathlo world’s t R harshest k environment E E harshest s I x W environment n 37 essential

training programme training programme

plus

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tips to

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road bikes

Issue 1 july 2011 £x.95

FITTER FITTER FITFASTER TRIATHLONFASTER GET STRONGER The Training, gear and skills STRONGER fasTer you need To go furTher and plus

Burn fat faster ............................. 16 find more time for fitness ......20 coolest outdoor towns ..........22 top commuter gear .....................30 James cracknell ........................... 36

FITTER FASTER STRONGER

your first triathlon

cycling

THIS ISSUE

training programme

arctic everest | Sahara | amazon challenge survival Staying alive in the world’s harshest environment

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Run fuRtheR foR less effoRt

“If you’re doing a big linear route it pays to work with the prevailing weather conditions,” says Gary Tompsett. “We specifically planned The Wall route to run west to east, putting the prevailing winds to your back and hopefully helping runners along the route. It’s well worth thinking about the weather if you’re running, cycling or even walking to take advantage of that extra bit of help from nature where you can.”

8 8| outdoor

fitness aug-sept 2011


Photograph Andy McCandlish

eXclusIVe

NEw 2-day HadrIaN’S wall rUN how tough?

Looking for a big challenge for 2012? Then The Wall ‑ a 65‑mile route along the length of Hadrian’s Wall – could be just what you need. “This handrails along some of the most vivid chunks of British history,” says Rat Race’s Gary Tompsett. “It starts in Carlisle but when you get to the Wall itself you find yourself cast into real wilderness with the most astonishing views all around. It’s hard and hilly, and people signed up to the race can tackle it over one continuous run or with a camp in the middle. You don’t need to be a runner; good long distance walkers will get a lot from this too. And the final section is a long downhlll into Newcastle and Gateshead, the perfect place to celebrate an almighty achievement.” The Wall takes place in midsummer 2012. details at thewallrun.com

aug-sept 2011 outdoor fitness |

9


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

Train Like THe pros

IN EVERY ISSUE Meet the professionals

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

Ch wRUN wCYCLe w ADVeNTURe w NUTRiTioN wTRAiNiNg wChALLeNge swim un ue la iss

your first ‘my greatest sportive challenge...’ cycling

12-week training plan for your first 100-miler

James CraCknell 48-hour

get out, get fitter, live more

sport science

boost your staying power The psychology of stamina

Why outdoor adventures mountain now rival Olympic glory

adventures exclusive

Grab yourspeed mates, up your rucksack your riding Team Sky training & Go! secrets for every cyclist

Issue 1 aug-sept 2011

£3.99

run the world adventure

awesome races

arctic everest | Sahara | amazon challenge survival Staying alive in the world’s harshest environment

plus

your first triathlon 37 essential tips to guarantee a great debut

swimmiNg wiTh shARks

p lTRAiL u s RUNNiNg shoes TesTeD

round ireland in a kayak whY ‘poiNT bReAk’ RoCks fat-burning workout The CooLesT oUTDooR TowNs tested: sportive road bikes increase your leg power

ON SALE 6th JULY

training programme

FITTER FASTER STRONGER Double your enDurance in Six weekS

tested: best sportive road bikes + performance-enhancing gear

CLICK TO BUY ISSUE #1 CLICK TO

WIN

Words Matt Swaine Pictures Matt Howell

Team Sky’s riders and coaches reveal their approach to training, recovery and nutrition. Unlock your cycling potential with their expert fitness advice and 100-mile sportive plan.

t h e u lt i m at e

outdoor fitness package

worth over £4000 see P28>> 42

| outdoor fitness AUG-SEPT 2011


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

IN EVERY ISSUE Nutrition

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

ON SALE 6th JULY

Ch wRUN wCYCLe w ADVeNTURe w NUTRiTioN wTRAiNiNg wChALLeNge swim un ue la iss

get out, get fitter, live more

your first ‘my greatest sportive challenge...’ cycling

sport science

boost your staying power

12-week training plan for your first 100-miler

The psychology of stamina

James CraCknell 48-hour

Why outdoor adventures mountain now rival Olympic glory

adventures exclusive

Grab yourspeed mates, up your rucksack your riding Team Sky training & Go! secrets for every cyclist

Issue 1 aug-sept 2011

£3.99

run the world adventure

awesome races

training programme

arctic everest | Sahara | amazon challenge survival Staying alive in the world’s harshest environment

plus

FITTER FASTER STRONGER

your first triathlon 37 essential tips to guarantee a great debut

swimmiNg wiTh shARks

p lTRAiL u s RUNNiNg shoes TesTeD

round ireland in a kayak whY ‘poiNT bReAk’ RoCks fat-burning workout The CooLesT oUTDooR TowNs tested: sportive road bikes increase your leg power

Double your enDurance in Six weekS

tested: best sportive road bikes + performance-enhancing gear

CLICK TO BUY ISSUE #1 h

aMERiCa...” swim wRUN wCYCLe w ADVeNTURe NUTRiTioN wChALLeNge swim aCROsswTRAiNiNg wRUN RaCE nC eaND tOw wCYCLe BaCK w ADVeNTURe CaME iuDiED w NUTRiTioN wTRAiNiNg u JaMEs CRaCKNEll: “hOW wChALLeNge la s

is

cycling

‘my greatest challenge...’ cycling

be fitter, do more get out there, get out, get fitter,

boost your sport science like Trainstaying boost your power The pros The psychology of stamina power staying reveal

12-week 12-week training plan training plan for100-miler for your first your first 100-miler

ElitE athlEtEs The psychology of stamina their top training secrets

James CraCknell

plUs

outdoor

adventures now mountai rival Olympic mountain

lIfE chAllEnGE

live more

get out, O l y m p I c G R E Astpso r t get s c i fitter, e n c e live more

your first your first sportive sportive GEAR REVIEW

Best £2000 Road Bikes 48-hour Why48-hour

Double your enDurance Science of Sporting geneS 14 nutrition miStakeS fixeD Develop upper boDy Strength Sort your poSt-race recovery booSt lung poWer inStantly

nglory thE UnicyclE adventures ... adventu e x c lres usive himAlAyA cycle Ventoux, Grab yourspeed Climb Mont Blanc,Grab your mates, mates, up run a mountain marathon and your rucksack your rucksack your riding 14 other great challenges... & Go!

Team Sky training & Go!

a d v e n t u r ea d v e n t u r e

Issue 1 aug-sept 2011

secrets for every cyclist run the world

£3.99

Issue 1 aug-sept 2011

£3.99

awesome

races arcticarctic everest | Sahara | amazon survivalc h a l l e n g e survival Staying alive inStaying the alive in the your first world’s A nG plAn I n I triathlo world’s t R harshest k environment E E harshest s I x W environment n 37 essential

training programme training programme

plus

plus

guarantee a

tips to

great debut swimmiNg wiTh shARks swimmiNgp wiTh lTRAiL u s shARks RUNNiNg shoes TesTeD TRAiL RUNNiNg shoes TesTeD round ireland in a kayak whY ‘poiNT bReAk’ RoCks whY ‘poiNT bReAk’ RoCks fat-burning workout The CooLesT oUTDooR TowNs The CooLesT oUTDooR sportive TowNs tested: Double increase your

road bikes

Issue 1 july 2011 £x.95

FITTER FITTER FITFASTER TRIATHLONFASTER GET STRONGER The Training, gear and skills STRONGER fasTer you need To go furTher and your enDurance in Six weekS Double your enDurance in Six weekS

leg power best sportive TRAINING DEVICE gear +bikes LATEST tested:tested: best sportive road bikes performance-enhancing road + GARMIN’S + performance-e + BEST COMMUTER KIT nhancing gear

GEAR: OFF ROAD SHOES

CLICK TO save 50% & BUY 3 ISSUES for £5.97 


FOOD

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

Just beet it!

Drinking beetroot juice a few hours before training could help you get more from your workout, according to research from Exeter University. Studies found that cyclists who drank half a litre of the red stuff were able to ride 20 percent longer than those who drank a blackcurrant placebo. Researchers think having more nitric oxide in your body, a byproduct of the nitrate in beetroot, helps your body use oxygen more efficiently.

And for good meAsure‌

PiCTure: CreaTiv STudio Heinemann

Beta cyanin, the pigment that gives beetroot its colour, is an antioxidant which speeds up detoxification in your liver. This enables your body to turn the alcohol into a less harmful substance that can be excreted quicker than normal, so reach for the beetroot after a heavy night.

Beetroot was also an aphrodisiac in ancient Rome with pictures still visible on the wall of the official brothel in Pompeii!

THIS ISSUE NUTRITIONAL mISTAkES yOU mUST AvOId PERFECT POST EVENT RECOVERY + YOUR IDEAL WORKING LUNCH + TEAM SKY NUTRITION AUG-SEPT 2011 outdoor fitness |

57


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IN EVERY ISSUE

FITTER FASTER STRONGER IN 6 WEEKS

Expert training programmes

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

“For most people, training for big events means putting in a long run, ride or swim once a week,” says endurance coach Marc Laithwaite. “But really understanding the components of stamina and speed means you can take a more structured approach to your training. And that’s the key to unlocking your full potential...”

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Run a marathon, cycle 100 miles or take on a Half Ironman... whatever your sporting amibtions, they’re easier to realise than you think, promises Marc Laithwaite. “Most people can complete a marathon or 100-mile cycle sportive by simply dropping the pace,” he explains. “But that’s not enough. The majority of people want to hit the finishing line with a time they can be proud of. They want to have reserves of speed to tap into in the final quarter of the event.” The secret to success at any endurance event is to train the whole body for the very specific nature of the event that you’re building up to. “Distance events require a high level of cardiovascular and aerobic fitness. A strong heart and lungs is essential,” says Marc. “Sessions of running or biking will work on these elements of your fitness, but you need to take a holistic approach that understands everything your body will be called on to do. “If your event requires you to run for 18 miles over rough terrain then there’s no point doing short, fast runs on Tarmac and gym workouts, because it won’t give you the specific fitness needed. But you should mix your training to develop specific areas of your endurance that could be weak links on race day and if your finishing time is important you need to do some speed work, rather than plodding on long runs for every training session.” The following training plan has been designed to help your body adapt to the demands of tough endurance events. Mix this approach with training specifically for the event you’re preparing for, to realise your full potential. Do this for six weeks and you’ll be fitter, faster and stronger than ever before.

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What this training plan Will give you

1

the Right minDset to deliver more power when the going gets tough.

3

2

AeRobiC fitness, essential to transport oxygen to muscles.

CARDio fitness so your heart can work harder for longer on race day.

4

ReDuCeD boDy fAt to improve your weight to power ratio so you can run faster and further.

5 6

impRoveD CoRe stRength to boost your running style & efficiency.

The ability to use fAt As An eneRgy source so you’ll be able to work harder for longer.


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The psychology of stamina

James CraCknell 48-hour

Why outdoor adventures mountain now rival Olympic glory

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round ireland in a kayak whY ‘poiNT bReAk’ RoCks fat-burning workout The CooLesT oUTDooR TowNs tested: sportive road bikes increase your leg power

Double your enDurance in Six weekS

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aMERiCa...” swim wRUN wCYCLe w ADVeNTURe NUTRiTioN wChALLeNge swim aCROsswTRAiNiNg wRUN RaCE nC eaND tOw wCYCLe BaCK w ADVeNTURe CaME iuDiED w NUTRiTioN wTRAiNiNg u JaMEs CRaCKNEll: “hOW wChALLeNge la s

is

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‘my greatest challenge...’ cycling

be fitter, do more get out there, get out, get fitter,

boost your sport science like Trainstaying boost your power The pros The psychology of stamina power staying reveal

12-week 12-week training plan training plan for100-miler for your first your first 100-miler

ElitE athlEtEs The psychology of stamina their top training secrets

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Best £2000 Road Bikes 48-hour 48-hour

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Why outdoor adventures now mountai rival Olympic mountain nglory

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thE UnicyclE adventures ... adventu e x c lres usive himAlAyA cycle Ventoux, Grab yourspeed Climb Mont Blanc,Grab your mates, mates, up run a mountain marathon and your rucksack your rucksack your riding 14 other great challenges...

& Go!

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increase your

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IN EVERY ISSUE Adventure

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

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your first ‘my greatest sportive challenge...’ cycling

sport science

boost your staying power

12-week training plan for your first 100-miler

The psychology of stamina

James CraCknell 48-hour

Why outdoor adventures mountain now rival Olympic glory

adventures exclusive

Grab yourspeed mates, up your rucksack your riding Team Sky training & Go! secrets for every cyclist

Issue 1 aug-sept 2011

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run the world adventure

awesome races

training programme

arctic everest | Sahara | amazon challenge survival Staying alive in the world’s harshest environment

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FITTER FASTER STRONGER

your first triathlon 37 essential tips to guarantee a great debut

swimmiNg wiTh shARks

p lTRAiL u s RUNNiNg shoes TesTeD

round ireland in a kayak whY ‘poiNT bReAk’ RoCks fat-burning workout The CooLesT oUTDooR TowNs tested: sportive road bikes increase your leg power

Double your enDurance in Six weekS

tested: best sportive road bikes + performance-enhancing gear

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aMERiCa...” swim wRUN wCYCLe w ADVeNTURe NUTRiTioN wChALLeNge swim aCROsswTRAiNiNg wRUN RaCE nC eaND tOw wCYCLe BaCK w ADVeNTURe CaME iuDiED w NUTRiTioN wTRAiNiNg u JaMEs CRaCKNEll: “hOW wChALLeNge la s

is

cycling

‘my greatest challenge...’ cycling

be fitter, do more get out there, get out, get fitter,

boost your sport science like Trainstaying boost your power The pros The psychology of stamina power staying reveal

12-week 12-week training plan training plan for100-miler for your first your first 100-miler

ElitE athlEtEs The psychology of stamina their top training secrets

James CraCknell

plUs

outdoor

adventures now mountai rival Olympic mountain

lIfE chAllEnGE

live more

get out, O l y m p I c G R E Astpso r t get s c i fitter, e n c e live more

your first your first sportive sportive GEAR REVIEW

Best £2000 Road Bikes 48-hour Why48-hour

Double your enDurance Science of Sporting geneS 14 nutrition miStakeS fixeD Develop upper boDy Strength Sort your poSt-race recovery booSt lung poWer inStantly

nglory thE UnicyclE adventures ... adventu e x c lres usive himAlAyA cycle Ventoux, Grab yourspeed Climb Mont Blanc,Grab your mates, mates, up run a mountain marathon and your rucksack your rucksack your riding 14 other great challenges... & Go!

Team Sky training & Go!

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Greenland has the second largest ice mass on the planet after Antarctica. It is known as ‘sermersuaq’, the great ice.

Words Ben Winston Pictures Ragnar Axelsson

a rc t ic s u rv i va l Greenland’s Inuit depend on extraordinary skills and spirit to survive in one of the harshest environments on the planet. Photographer Ragnar Axelsson’s breathtaking images document this astonishing and threatened way of life as the Inuit hunt for polar bear, seal and narwhal.

aug-sept 2011 outdoor fitness |

85


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

IN EVERY ISSUE Inspiration

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

RUN the woRld Want something a little more exciting than a beach holiday? Then lace up a pair of

trainers and you can run the world’s most exciting, inspiring and savage terrains.

get out, get fitter, live more

your first ‘my greatest sportive challenge...’ cycling

sport science

boost your staying power

12-week training plan for your first 100-miler

The psychology of stamina

James CraCknell 48-hour

Why outdoor adventures mountain now rival Olympic glory

adventures exclusive

Grab yourspeed mates, up your rucksack your riding Team Sky training & Go! secrets for every cyclist

Issue 1 aug-sept 2011

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Here are the greatest races on earth...

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Double your enDurance in Six weekS

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aMERiCa...” swim wRUN wCYCLe w ADVeNTURe NUTRiTioN wChALLeNge swim aCROsswTRAiNiNg wRUN RaCE nC eaND tOw wCYCLe BaCK w ADVeNTURe CaME iuDiED w NUTRiTioN wTRAiNiNg u JaMEs CRaCKNEll: “hOW wChALLeNge la s

is

cycling

‘my greatest challenge...’ cycling

be fitter, do more get out there, get out, get fitter,

boost your sport science like Trainstaying boost your power The pros The psychology of stamina power staying reveal

12-week 12-week training plan training plan for100-miler for your first your first 100-miler

ElitE athlEtEs The psychology of stamina their top training secrets

James CraCknell

plUs

outdoor

adventures now mountai rival Olympic mountain

lIfE chAllEnGE

live more

get out, O l y m p I c G R E Astpso r t get s c i fitter, e n c e live more

your first your first sportive sportive GEAR REVIEW

Best £2000 Road Bikes 48-hour Why48-hour

Double your enDurance Science of Sporting geneS 14 nutrition miStakeS fixeD Develop upper boDy Strength Sort your poSt-race recovery booSt lung poWer inStantly

nglory thE UnicyclE adventures ... adventu e x c lres usive himAlAyA cycle Ventoux, Grab yourspeed Climb Mont Blanc,Grab your mates, mates, up run a mountain marathon and your rucksack your rucksack your riding 14 other great challenges... & Go!

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FITTER FITTER FITFASTER TRIATHLONFASTER GET STRONGER The Training, gear and skills STRONGER fasTer you need To go furTher and your enDurance in Six weekS Double your enDurance in Six weekS

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PICTuRe: PeR/CIMBALY©MDS2011

MOROCCO

Marathon des sables This is the mother and father of all endurance runs. A race that, on the face of it, would seem to demand insanity from its competitors, and yet has launched the ultra-running careers of countless ordinary people who now crave ever longer and more demanding challenges and adventures. It involves 150 miles of running, walking and stumbling, over six days, in searing Sahara desert heat. The longest day is about 50 miles, and is followed by a marathon the following day, all on rocky, sandy terrain in the savage heat of Morocco. And yet this race is tackled by people who do not always have a long history of running, but simply a burning need to challenge themselves and do something remarkable. “The desert is the place to work out where you are in life,” says Rory Coleman from ultrarace.co.uk, eight-time veteran of the Marathon des Sables, who now trains people to compete in this most famous of challenges. You have to carry all your own food and supplies for the entire race. Only water is provided along the way. While sleeping in a race camp each night and sharing tent space with fellow competitors you’ll make lifelong friendships and learn more about yourself than you might want to know. “It’s a journey,” Rory says. “You can be broken into pieces - you find out who you are. And afterwards you’re mourning the fact that you’re not doing it.” RACE FACTS Next race: 5 April 2012 Distance: 150 miles Time limit: 7 days Number of racers: 849 Starter finisher ratio: 95% Who takes part? Anyone with the drive to do it, and to train Cost to enter: £3,200 Total ascent: Course changes each year How long for the trip? 12 days Website: saharamarathon.co.uk How tough? nnnn


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ON SALE 6th JULY

Ch wRUN wCYCLe w ADVeNTURe w NUTRiTioN wTRAiNiNg wChALLeNge swim un ue la iss

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your first ‘my greatest sportive challenge...’ cycling

sport science

boost your staying power

12-week training plan for your first 100-miler

The psychology of stamina

James CraCknell 48-hour

Why outdoor adventures mountain now rival Olympic glory

adventures exclusive

Grab yourspeed mates, up your rucksack your riding Team Sky training & Go! secrets for every cyclist

Issue 1 aug-sept 2011

£3.99

run the world adventure

awesome races

training programme

arctic everest | Sahara | amazon survivalc h a l l e n g e Staying alive in the world’s harshest environment

plus

FITTER FASTER STRONGER

your first triathlon 37 essential tips to guarantee a great debut

swimmiNg wiTh shARks

p lTRAiL u s RUNNiNg shoes TesTeD

round ireland in a kayak whY ‘poiNT bReAk’ RoCks fat-burning workout The CooLesT oUTDooR TowNs tested: sportive road bikes increase your leg power

Double your enDurance in Six weekS

tested: best sportive road bikes + performance-enhancing gear

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aMERiCa...” swim wRUN wCYCLe w ADVeNTURe NUTRiTioN wChALLeNge swim aCROsswTRAiNiNg wRUN RaCE nC eaND tOw wCYCLe BaCK w ADVeNTURe CaME iuDiED w NUTRiTioN wTRAiNiNg u JaMEs CRaCKNEll: “hOW wChALLeNge la s

is

cycling

‘my greatest challenge...’ cycling

be fitter, do more get out there, get out, get fitter,

boost your sport science like Trainstaying boost your power The pros The psychology of stamina power staying reveal

12-week 12-week training plan training plan for100-miler for your first your first 100-miler

ElitE athlEtEs The psychology of stamina their top training secrets

James CraCknell

Best £2000 Road Bikes 48-hour 48-hour

plUs

Why outdoor adventures now mountai rival Olympic mountain nglory

lIfE chAllEnGE

live more

get out, O l y m p I c G R E Astpso r t get s c i fitter, e n c e live more

your first your first sportive sportive GEAR REVIEW

Double your enDurance Science of Sporting geneS 14 nutrition miStakeS fixeD Develop upper boDy Strength Sort your poSt-race recovery booSt lung poWer inStantly

thE UnicyclE adventures ... adventu e x c lres usive himAlAyA cycle Ventoux, Grab yourspeed Climb Mont Blanc,Grab your mates, mates, up run a mountain marathon and your rucksack your rucksack your riding 14 other great challenges...

& Go!

Team Sky training & Go!

a d v e n t u r ea d v e n t u r e

Issue 1 aug-sept 2011

secrets for every cyclist run the world

£3.99

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training programme training programme

plus

tips to guarantee a great debut

swimmiNg wiTh shARks swimmiNgp wiTh lTRAiL u s shARks RUNNiNg shoes TesTeD TRAiL RUNNiNg shoes TesTeD round ireland in a kayak whY ‘poiNT bReAk’ RoCks whY ‘poiNT bReAk’ RoCks fat-burning workout The CooLesT oUTDooR TowNs The CooLesT oUTDooR sportive TowNs tested:

increase your

Issue 1 july 2011 £x.95

FITTER FITTER FITFASTER TRIATHLONFASTER GET STRONGER The Training, gear and skills STRONGER fasTer you need To go furTher and plus

Double your enDurance in Six weekS Double your enDurance in Six weekS

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IN EVERY ISSUE Real world plans

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

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your first ‘my greatest sportive challenge...’ cycling

12-week training plan for your first 100-miler

James CraCknell 48-hour

get out, get fitter, live more

sport science

boost your staying power The psychology of stamina

Why outdoor adventures mountain now rival Olympic glory

adventures exclusive

Grab yourspeed mates, up your rucksack your riding Team Sky training & Go! secrets for every cyclist

Issue 1 aug-sept 2011

£3.99

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awesome races

arctic everest | Sahara | amazon challenge survival Staying alive in the world’s harshest environment

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your first triathlon 37 essential tips to guarantee a great debut

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PiCTUre: AUrorA PhoTos / ALAMy

Training Get yourself fitter and faster to do even more outdoors

your first triathlon follow this essential advice from the coach of the world’s best triathlete to guarantee a successful debut.

Triathlon is not the preserve of elite athletes with muscles rippling under slinky ‘tri-suits’. The sprint triathlon is a fast-paced, entry level distance perfect for your first event. “You just need to be able to swim 750m, cycle 20km and run 5km,” says top coach Jack Maitland who coaches Britain’s all-conquering European and World triathlon champion Alistair Brownlee. “You can compare the sprint triathlon to a half marathon. They both take 1-2 hours, but on the tri that time is split between disciplines. It’s less strain on one set of muscles so actually, more people are able to do a sprint tri than a half marathon.” Triathlon does take more time and organisation but stick at it, and the rewards come quick and fast. “Unless you’re learning to swim and bike from scratch, it should only take 2-3 months for your body to adapt to training and become ready for your first race,” says Jack. “Pick a race and use it as a motivating goal. Find a mate or local club to train with. Build up your fitness and improve your technique and you’ll get round faster for less effort.”

meet Jack maitland Former age-group Triathlon World Champion Jack Maitland runs a performance programme for Leeds Metropolitan Uni triathlon club and world class athletes like Alistair Brownlee www.thetriathloncoach.com

THIS ISSUE faT-bUSTIng TraInIng plan boost your leg power + bend it like giggs + beat i.t. band syndrome aug-sepT 2011 outdoor fitness |

119


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IN EVERY ISSUE the best events

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

ON SALE 6th JULY

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get out, get fitter, live more

your first ‘my greatest sportive challenge...’ cycling

sport science

boost your staying power

12-week training plan for your first 100-miler

The psychology of stamina

James CraCknell 48-hour

Why outdoor adventures mountain now rival Olympic glory

adventures exclusive

Grab yourspeed mates, up your rucksack your riding Team Sky training & Go! secrets for every cyclist

Issue 1 aug-sept 2011

£3.99

run the world adventure

awesome races

training programme

arctic everest | Sahara | amazon challenge survival Staying alive in the world’s harshest environment

plus

FITTER FASTER STRONGER

your first triathlon 37 essential tips to guarantee a great debut

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round ireland in a kayak whY ‘poiNT bReAk’ RoCks fat-burning workout The CooLesT oUTDooR TowNs tested: sportive road bikes increase your leg power

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tested: best sportive road bikes + performance-enhancing gear

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events GREAT EXPERIENCES WAITING FOR YOU

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What is it? A tough 105-mile adventure race through the Scottish Highlands involving trail running, off-road cycling, and kayaking. Why? Because you’re a confident rider, a good runner, can handle a kayak, and want a memorable way to see Scotland’s greatest sights including Glen Coe, Ben Nevis and Loch Ness. What’s the challenge? The Racer class does it in one day. The Expert class also takes one day, but includes a serious 11-mile kayak stage on Loch Ness, instead of the Racer’s two short paddle sections. The Challenge class takes a more ‘leisurely’ two days.

event FACts Surface: As natural as it comes – everything! When? 17 September Where? Start at Nairn, finish at Fort William Distance: 105 miles Entry on day? No Cost: £150 per person Contact: scotlandcoasttocoast.com

THIS ISSUE THE BEST CHALLENGE EVENTS OUTDOORS ADVENTURE RACES + TRIATHLONS + SPORTIVE RIDES + TRAIL RUNS + MARATHONS + MORE AUG-sePt 2011 outdoor fitness |

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IN EVERY ISSUE GEAR TESTS

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

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get out, get fitter, live more

your first ‘my greatest sportive challenge...’ cycling

sport science

boost your staying power

12-week training plan for your first 100-miler

The psychology of stamina

James CraCknell 48-hour

Why outdoor adventures mountain now rival Olympic glory

adventures exclusive

Grab yourspeed mates, up your rucksack your riding Team Sky training & Go! secrets for every cyclist

Issue 1 aug-sept 2011

£3.99

run the world adventure

awesome races

training programme

arctic everest | Sahara | amazon challenge survival Staying alive in the world’s harshest environment

plus

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your first triathlon 37 essential tips to guarantee a great debut

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get out, get fitter, live more

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sport science

boost your staying power

12-week training plan for your first 100-miler

The psychology of stamina

James CraCknell 48-hour

Why outdoor adventures mountain now rival Olympic glory

adventures exclusive

Grab yourspeed mates, up your rucksack your riding Team Sky training & Go! secrets for every cyclist

Issue 1 aug-sept 2011

£3.99

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awesome races

training programme

arctic everest | Sahara | amazon survivalc h a l l e n g e Staying alive in the world’s harshest environment

plus

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your first triathlon 37 essential tips to guarantee a great debut

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round ireland in a kayak whY ‘poiNT bReAk’ RoCks fat-burning workout The CooLesT oUTDooR TowNs tested: sportive road bikes increase your leg power

Double your enDurance in Six weekS

tested: best sportive road bikes + performance-enhancing gear

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The psychology of stamina

James CraCknell 48-hour

Why outdoor adventures mountain now rival Olympic glory

adventures exclusive

Grab yourspeed mates, up your rucksack your riding Team Sky training & Go! secrets for every cyclist

Issue 1 aug-sept 2011

£3.99

run the world adventure

awesome races

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arctic everest | Sahara | amazon survivalc h a l l e n g e Staying alive in the world’s harshest environment

plus

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tested: best sportive road bikes + performance-enhancing gear

CLICK TO BUY ISSUE #1 h

aMERiCa...” swim wRUN wCYCLe w ADVeNTURe NUTRiTioN wChALLeNge swim aCROsswTRAiNiNg wRUN RaCE nC eaND tOw wCYCLe BaCK w ADVeNTURe CaME iuDiED w NUTRiTioN wTRAiNiNg u JaMEs CRaCKNEll: “hOW wChALLeNge la s

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a d v e n t u r ea d v e n t u r e

Issue 1 aug-sept 2011

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£3.99

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