Essential guide to preparing for an OCR

06

Bio-Synergys comprehensive guide to OCR (Obstacle Course Racing). In this short guide we offer tips to take your training to the next level.

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By Luke Lawrence OCR veteran

If you are new to the OCR (Obstacle Course Racing) scene and have an event coming up, here are my tips that I learnt the hard way when I was starting out. Hope they help!

TIPS FOR YOUR FIRST OBSTACLE RACE / MUD RUN!

By Luke Lawrence OCR veteran Clothing – You will get wet, you will get muddy! So my suggestion is to wear tight fitting / tech clothing that won’t get caught You will get wet, you will get muddy! So or water logged. Wear as little as possible, my suggestion is to wear tight fitting / I aim to start summer races a little cool – tech clothing that won’t get caught or you’ll soon warm up once you get going. water logged. Wear as little as possible, I aim to start summer races a little cool Shoes – You are going to need grip, as – you’ll soon warm up once you get a minimum a pair of trail shoes is a good going. idea, there are also OCR specific shoes available now – ranging from £20 (More Shoes Mile Cheviot) to £90 (The awesome Reebok You are going to need grip, as a All Terrain Super) if the event is going to be minimum a pair of trail shoes is a good idea, there are also OCR specific particularly muddy grip will help!

Clothing

If you are new to the OCR

(Obstacle Course Racing) scene and have an event

coming up, here are my tips that I learnt the hard way

shoes available now – ranging from £20 (More Mile Cheviot) to £90 (The awesome Reebok All Terrain Super) if the event is going to be particularly muddy grip will help!

Gloves

Like Marmite the OCR community is split on if they help your grip or not.

Personally I don’t use them, and in training I work on building my grip / calluses etc – but a grippy pair may help you with wet monkey bars. Ideally test first!

Gloves – Like Marmite the OCR community is split on if they help your grip or not.

Personally I don’t use them, and in training I work on building my grip / calluses etc – but a grippy pair may help you with wet monkey bars. Ideally test first!

when I was starting out.

Hope they help!

Gels – As with all training / race Hydration events Hydration key, ensure you have Depending on is the length of the race a good level of electrolytes & liquids going you may need to fuel as you go if you in onare the leadpushing up and hard. morning of are the using race. really If you (SkinnyWater, ActiVeman Energy Charge Gels ensure you have tested them or Pure are good priorEnergy to the race, they options) don’t agree with everyone. Isotonic gels have more Hydration Food – Ensure eaten aa drink decent water added soyou’ve don’t require breakfast (I use ActiVeman Oatein) As with all training / race events with them or if you don’t like the with enough timeyou to digest before theBlocks race start Hydration is key, ensure you have a texture can now get Gel (like good level of electrolytes & liquids jelly cubes) but again they need water Gelsto –activate.

Depending on the length of the going in on the lead up and morning of the race. (SkinnyWater, ActiVeman race you may need to fuel as you go if you really pushing hard. If you are using Energy Charge or Pure Energy are good are Training GelsIdeally ensureget you have tested them prior to yourself to somewhere options) the that race,can they don’t agree withI use everyone. simulate the races. both Food Isotonic gels have more water Bootcamp Revolution (Rayne,added Essex)so require a drinkGym with(Ongar, them or if you Ensure you’ve eaten a decent breakfast don’t and Wild Forrest Essex) as likehave theObstacles texture you nowlearn get (I use ActiVeman Oatein) with enough don’t they that can you can Gel &Blocks (like jelly cubes) time to digest before the race start practice technique on. but again they need water to activate.

Training – Ideally get yourself to somewhere Warm upthat can simulate the races.

I use both Bootcamp Revolution (Rayne, It’s important to get your CV system Essex) and Wild Forrest Gym (Ongar, warm for performance, but also your Essex) as they have Obstacles that you legs / arms / ankles etc as you will be can learn & practice technique on. running on uneven ground, jumping, falling, landing. Wake up / activate Warm up – It’s important to get your CV everything you think you are going to system warm for performance, but also use in the race to help prevent injury. your legs / arms / ankles etc as you will be running on uneven ground, jumping, falling, Recovery landing. activate You areWake goingup to /ache aftereverything this! At theyou think you are going to use in race to finish line grab a Protein drinkthe (Biohelp prevent injury.

Synergy Whey Protein or Essential Sports Fuel are ideal – or their RTD Recovery – You going to itache drink if you don’tare want to mix up after this!

At the finish line grab a Protein yourself) before you reach for the drink (Bio-Synergy Whey celebration Protein or liquid Essential alternate post-race Sports Fuel are ideal – or their RTD drink if refreshment you don’t want to mix it up yourself) before you reach Post Racefor the alternate post-race celebration liquidof refreshment Have a change old clothes and a towel ready at the finish (bag drop or a Post Race –get Have old clothes spectator) outaofchange the wetofclothes as and a towel ready at the finish (bag drop or fast as you can. a spectator) get out of the wet clothes as Last of all is to enjoy yourself! fast aspoint you can.

Sure the front rows of runners will look pretty serious tear off in the Sure Last point of allas is they to enjoy yourself!

Elite wave, but everyone is there fun the front rows of runners will lookforpretty first and foremost. serious as they tear off in the Elite wave, but everyone is there forOCR fun I hope first and Welcome to the world of foremost. you enjoy it as much as I have!

Welcome to the world of OCR I hope you enjoy it as much as I have!

RUN. JUMP. SWEAT. LOVE. MUD.

STAY HYDRATED The detrimental effects of dehydration on performance may include: loss of coordination, impaired ability to make a decision, increased rate of perceived exertion and increased risk of heat stress.

Aim to match your sweat rate with fluid intake as closely as possible.

Ensure that you drink at a rate that is comfortable.

Practice your competition fluid intake plan in training sessions.

Get to know your sweat rate by weighing yourself before and after training sessions and competition.

Water is an excellent fluid for low intensity and short duration sports.

However longer duration races may require for you to take sports supplements like our Pure Energy® isotonic sports drink, it offers every athlete an effective solution to their hydration needs whilst also providing instant energy release for stamina and wellbeing.

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